Weight-Loss & Exercise
Programs
 |
Home |
|
Policies |
|
Products |
|
Health Articles |
|
Diet Programs |
|
Exercise Programs |
|
Worksheets-Graphics |
What are the Food Exchange Lists? (Page 2)
1 SERVING = 1 EXCHANGE
The following chart shows the amounts of nutrients in one serving from each exchange list. As you read the exchange lists, you will notice that one choice is often a larger amount of food than another choice from the same list. Because foods are so different, each food is measured or weighed so that the amounts of carbohydrate, protein, fat, and calories are the same in each choice.
Food Groups |
Carbohydrate |
Protein (grams) |
Fat (grams) |
Calories |
| I. Starch/Bread | 15 | 3 | trace | 80 |
| II. Meat | ||||
| Very Lean | — | 7 | 0-1 | 35 |
| Lean | — | 7 | 3 | 55 |
| Medium-Fat | — | 7 | 5 | 90 |
| High-Fat | — | 7 | 8 | 100 |
| III. Vegetable | 5 | 2 | — | 25 |
| IV. Fruit | 15 | — | — | 60 |
| V. Milk | ||||
| Skim | 12 | 8 | 0-3 | 90 |
| Low-fat | 12 | 8 | 5 | 120 |
| Whole | 12 | 8 | 8 | 150 |
| VI. Fat | — | — | 5 | 45 |
Notes:
- You will notice symbols on some foods in the exchange groups. Foods that are high in fiber (three grams or more per normal serving) have the symbol †. High-fiber foods are good for you, and it is important to eat more of these foods.
- Foods that are high in sodium (400 milligrams or more of sodium per normal serving) have the symbol ‡. As noted, it's a good idea to limit your intake of high-salt foods, especially if you have high blood pressure.