Food Exchange List

List of food in diet exchange to control blood sugar level.


|Diabetic Recipes |Food Exchange List | Diabetic Diet FAQ |


Food Exchange List

The food exchange list gives you more choices.  Foods in the food exchange list can be exchanged for each other as the carbohydrate, protein, fat and calories are the same as the other foods on the list. 

  1. Vegetables
  2. Fat Free Milk
  3. Very Lean Protein
  4. Fruits
  5. Lean Protein
  6. Medium Fat Proteins
  7. Starches
  8. Fats
  

1 ) Food Exchange : Vegetables  

One serving for vegetables in food exchange list contains 25 calories and 5 grams of carbohydrate. One serving of vegetables equals to:

1/2 cup Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 cup Raw vegetables or salad greens
1/2 cup Vegetable juice

 

2) Food Exchange: Fat-Free and Very Low fat Milk

One serving contains 90 calories. One serving is equal to:

1 cup Milk, fat-free or 1% fat
3/4 cup Yogurt, plain non fat or low fat
1 cup Yogurt, artificially sweetened

 

3) Food Exchange : Very Lean Protein

One serving of very lean protein in food exchange list has 35 calories and 1 gram of fat per serving. One serving is equals to:

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

 

4) Food Exchange : Fruits

One serving contains 15 grams of carbohydrate and 60 calories. One serving is equal to:

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

 

 

5) Food Exchange : Lean Protein  

One serving of lean protein in food exchange list contains 55 calories and 2-3 grams of fat.  One serving is equals to:

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

 

6. Food Exchange : Medium Fat Proteins  

One serving has 75 calories and 5 grams of fat. One serving equals to:

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

 

7. Food Exchange : Starches  

One serving of starches in food exchange list contains 15 grams of carbohydrate and 80 calories. One serving is equal to:

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)

 

8. Food Exchange : Fats

One serving contains 45 calories and 5 grams of fat per serving.  One serving is equal to:

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: American Dietetic Association Food Exchange List

 


diabetic diet information copyright www.diabetic-diet-recipes.com 2010

other site : detox diet recipe , grapefruit diet, gluten free diet recipes