Within each group, these foods can be exchanged for each other. You can use this list
to give yourself more choices.
Vegetables
contain 25 calories and 5 grams of carbohydrate. One serving equals:
| 1/2 cup |
Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.) |
| 1 cup |
Raw vegetables or salad greens |
| 1/2 cup |
Vegetable juice |
| If you're hungry, eat more fresh or steamed vegetables. |
Fat-Free and Very Lowfat Milk
contain 90 calories per serving. One serving equals:
| 1 cup |
Milk, fat-free or 1% fat |
| 3/4 cup |
Yogurt, plain non fat or low fat |
| 1 cup |
Yogurt, artificially sweetened |
Very Lean Protein
choices have 35 calories and 1 gram of fat per serving. One serving equals:
| 1 ounce |
Turkey breast or chicken breast, skin removed |
| 1 ounce |
Fish fillet (flounder, sole, scrod, cod, etc.) |
| 1 ounce |
Canned tuna in water |
| 1 ounce |
Shellfish (clams, lobster, scallop, shrimp) |
| 3/4 cup |
Cottage cheese, non fat or low fat |
| 2 each |
Egg whites |
| 1/4 cup |
Egg substitute |
| 1 ounce |
Fat-free cheese |
| 1/2 cup |
Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein |
Fruits
contain 15 grams of carbohydrate and 60 calories. One serving equals:
| 1 small |
Apple, banana, orange, nectarine |
| 1 medium |
Fresh peach |
| 1 |
Kiwi |
| 1/2 |
Grapefruit |
| 1/2 |
Mango |
| 1 cup |
Fresh berries (strawberries, raspberries or blueberries) |
| 1 cup |
Fresh melon cubes |
| 1/8 th |
Honeydew melon |
| 4 ounces |
Unsweetened Juice |
| 4 teaspoons |
Jelly or Jam |
Lean Protein
choices have 55 calories and 2-3 grams of fat per serving. One serving equals:
| 1 ounce |
Chicken- dark meat, skin removed |
| 1 ounce |
Turkey- dark meat, skin removed |
| 1 ounce |
Salmon, Swordfish, herring |
| 1 ounce |
Lean beef (flank steak, London broil, tenderloin, roast beef)* |
| 1 ounce |
Veal, roast or lean chop* |
| 1 ounce |
Lamb, roast or lean chop* |
| 1 ounce |
Pork, tenderloin or fresh ham* |
| 1 ounce |
Low fat cheese (3 grams or less of fat per ounce) |
| 1 ounce |
Low fat luncheon meats (with 3 grams or less of fat per ounce) |
| 1/4 cup |
4.5% cottage cheese |
| 2 medium |
Sardines |
| * Limit to 1-2 times per week |
Medium Fat Proteins
have 75 calories and 5 grams of fat per serving. One serving equals:
| 1 ounce |
Beef (any prime cut), corned beef, ground beef ** |
| 1 ounce |
Pork chop |
| 1 each |
Whole egg (medium) ** |
| 1 ounce |
Mozzarella cheese |
| 1/4 cup |
Ricotta cheese |
| 4 ounces |
Tofu (note this is a Heart Healthy choice) |
| ** choose these very infrequently |
Starches
contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:
| 1 slice |
Bread (white, pumpernickel, whole wheat, rye) |
| 2 slice |
Reduced calorie or "lite" Bread |
| 1/4 (1 Ounce) |
Bagel (varies) |
| 1/2 |
English muffin |
| 1/2 |
Hamburger bun |
| 3/4 cup |
Cold cereal |
| 1/3 cup |
Rice, brown or white- cooked |
| 1/3 cup |
Barley or couscous- cooked |
| 1/3 cup |
Legumes (dried beans, peas or lentils)- cooked |
| 1/2 cup |
Pasta- cooked |
| 1/2 cup |
Bulgar- cooked |
| 1/2 cup |
Corn, sweet potato or green peas |
| 3 ounce |
Baked sweet or white potato |
| 3/4 ounce |
Pretzels |
| 3 cups |
Popcorn, hot air popped or microwave (80% light) |
Fats
contain 45 calories and 5 grams of fat per serving. One serving equals:
| 1 teaspoon |
Oil (vegetable, corn, canola, olive, etc.) |
| 1 teaspoon |
Butter |
| 1 teaspoon |
Stick margarine |
| 1 teaspoon |
Mayonnaise |
| 1 Tablespoon |
Reduced fat margarine or mayonnaise |
| 1 Tablespoon |
Salad dressing |
| 1 Tablespoon |
Cream cheese |
| 2 Tablespoons |
Lite cream cheese |
| 1/8th |
Avocado |
| 8 large |
Black olives |
| 10 large |
Stuffed green olives |
| 1 slice |
Bacon |
Source: Based on American Dietetic Association Exchange List
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