Food Portion List for Calorie or Food Exchange Plans
Fruit List # of Servings Daily: 3 About 60 Calories per Serving
15 grams of carbohydrate, and about 2 grams fiber
Apple, cubed 1/2 C WR
Apple, dried 4 rings, or 3/4 oz Fiber
Apple (raw, 2 in across 1, or 4 oz
Apple juice/cider 1/2 C
Applesauce, unsweetened 1/2 C
Apricots, dried 7 halves, or 3/4 oz Fiber
Apricots, fresh, medium 4
Apricots, canned 1/2 C, or 4 halves, 4 oz
Apricot nectar 1/2 C, or 4 oz
Banana (9 in long) 1/2, or 3 oz OC
Banana, sliced 1/3 C
Berries 1 C
Blackberries 3/4 C Fiber
Blueberries 3/4 C Fiber
Boysenberries 3/4 C
Cantaloupe (5 in across) 1/3, or 7 oz VC
Cantaloupe cubes 1 C
Caranbola (starfruit) 3, or 7 1/2 oz
Cherries, large 12, or 3 1/2 oz
Cherries, canned 1/2 C
Crab apples 3/4 C or 1/3/4 oz
Cranberries, fresh 1 C
Cranberry juice cocktail 1/3 C
Dates 2 1/2 medium
Dewberries 3/4 C or 3 oz
Figs, fresh, 2 in across 2, or 3 oz
Figs, dried, small 1 1/2 Fiber
Fruit cocktail, canned, unsweetened 1/2 C
Gooseberries 1 C, or 5 oz
Grapefruit, medium 1/2 WR;VC
Grapefruit (segments) 3/4 C
Grapefruit juice 1/2 C VC
LESSENS WATER RETENTION (WR)
OXIDIZING CATALYST (OC)
VITAMIN C (VC)
Grapes 15 WR;OC
Grape juice 1/3 C
Honeydew melon, medium, 7" 1/8
Kiwi, large 1, or 3 1/4 oz
Kumquats 4 medium, or 3 1/2 oz
Lemon juice (fresh, not concentrate) 1 C
Lime juice 1 C
Mandarin Oranges 3/4 C
Mango, small 1/2, or 3 oz
Mulberries 1 C, or 5 oz
Nectarine (1 1/2 inches across) 1, or 5 oz Fiber
Orange, small (2 1/2 inches across) 1, or 6 1/2 oz VC
Orange juice 1/2 C VC
Orange juice, frozen concentrate 2 T, or 1 oz
Papaya 1 C, or 8 oz VC
Papaya nectar 1/2 C, or 4 oz
Passion Fruit 4, or 4 oz
Peach, medium (2 3/4 in across) 1, or 3/4 C
Peaches, canned 1/2 C, or 2 halves
Peach nectar 1/2 C, or 4 oz
Pear 1/2 large, or 1 small OC
Pears, canned 1/2 C, or 2 halves
Pear nectar 1/2 C, or 4 oz
Persimmon (medium, native) 2
Pineapple, fresh, medium 3/4 C WR
Pineapple, canned 1/3 C
Pineapple juice 1/2 C
Plums, medium (2 in across) 2, or 5 oz
Pomegranate 1/2 Fiber
Prune juice 1/3 C
Prunes 3 medium, or 1 oz Fiber
Prune juice 1/3 C
Raisins, 2 T, or 3/4 oz
Raspberries, raw 1 C, or 3 3/4 oz Fiber
Rhubarb 3 C VC
Strawberries, raw, whole 1 1/4 C, or 5 1/2 oz OC;VC
Tangarine, large (2 1/2 in across) 2, or 6 1/2 oz
Tangarine juice 1/2 C
Watermelon (cubes) 1 1/4 C
BREAD LIST No of Servings: 4 80 calories per exchange
15 grams of carbohydrate, 3 grams of protein, a trace of fat
*denotes 3 or more grams of fiber
1/2 C of cereal, grain or pasta per serving
1 ounce of a bread product is one serving
CEREALS, GRAINS, AND PASTA
*Bran cereals, concentrated 1/3 C
*Bran cereals, flaked 1/2 C
Bulgur (cooked) 1/2 C
Cooked cereals 1/2 C
Grapenuts 3 T
Grits (cooked) 1/2 C
Other ready to eat unsweetened Cereals 3/4 C
Pasta (cooked) 1/2 C
Puffed cereal 1 1/2 C
Rice, white or brown (cooked) 1/3 C
Shredded Wheat 1/2 C
DRIED BEANS, PEAS, AND LENTILS
*Beans and peas (cooked)
such as pinto, kidney, white, split, black-eyed 1/3 C
*Lentils (cooked) 1/3 C
*Baked beans 1/4 C
Alternative Exchange:
*Beans, peas and lentils 1 C= 2 breads=1 lean meat
STARCHY VEGETABLES
*Corn 1/2 C
*Corn on cob, 6 " long 1 ear
Hominy 1/2 C
*Lima Beans 1/2 C
*Peas, green (canned or frozen) 1/2 C
Plantain 1/2 C
Potato, baked 1 small (3 oz)
Potato, mashed 1/2 C
Pumpkin 3/4 C
Squash, winter (acorn, butternut) 3/4 C
Yam, sweet potato, plain 1/3 C
BREAD
Bagel 1/2 (1 oz)
Bread sticks, crisp, 4 inches long x 1/2" 2 ( 2/3 oz)
Croutons, low-fat 1 C
English muffin 1/2
Frankfurter or hamburger bun 1/2 (1 oz)
Pita, 6 " across 1/2
Plain roll, small 1 (1 oz)
Raisin, unfrosted 1 slice (1 oz)
*Rye, pumpernickel 1 slice (1 oz)
Tortilla, corn, 6" across 1
Tortilla, flour, 6" across 1 + 1/2 fat
White (including French, Italian) 1 slice (1 oz)
Whole wheat 1 slice (1 oz)
"Diet" bread 2 slices
CRACKERS AND SNACKS
Matzoh 3/4 oz
Melba toast 5 slices
Oyster crackers 24
Popcorn (popped, no fat added) 3 C
Pretzels 3/4 oz
Rice Cakes 2 regular, 6 mini
Rye crisp, 2" x 3 1/2" 4
Saltine-type crackers 6
Whole wheat crackers, no fat added
(crisp breads, such as Finn, Kavli, Wasa) 2-4 slices (3/4 oz)
STARCH FOODS PREPARED WITH FAT
(Count as 1 starch/bread serving, plus 1 fat serving)
Biscuit, 2 1/2 " across 1
Chow Mein noodles 1/2 C
Cornbread, 2" cube 1 (2 oz)
Cracker, round butter type 6
French fried potatoes, 2" to 3 1/2" long 10 (1/2 oz)
Muffin, plain, small 1
Pancake, 4" across 2
Rolls, butter style 1
Stuffing, bread (prepared) 1/4 C
Taco shell, 6" across 1
Tortilla Chips 5
Waffle, five-by-1-half inch 1
(Count as 1 starch/bread and 2 fat exchanges)
Corn chips 1 oz
Croissant 1 small, 1 oz
Potato chips 1 oz
Baking chocolate 1 oz
Miscellaneous - Bread
Barbecue Sauce 1/4 C
Barley, dry 1 1/2 T
Bran, raw unprocessed 1/2 C
Bread Crumbs, dried 2 T
Catsup 1/4 C
Chili sauce 1/4 C
Cocoa 5 T
Cornmeal 2 1/2 T
Cornstarch 2 T
Flour 2 1/2 T or 1 C=5 Breads
Malt, dry 1 T or 2/3 oz
Tapioca 2 T
Tomato Paste 6 T
Tomato sauce 1 C
*Wheat germ 3 T
Yogurt, frozen, nonfat 3 0z serving
MEAT LIST 6 Food Choices 7 Grams of Protein
*Meat and meat substitues that have 400 milligrams or more of sodium per exchange
Meat does not contribute fiber to your meal plan.
Lean 7 Grams Protein 3 Grams Fat 55 Calories
Medium-Fat 7 Grams Protein 5 Grams Fat 75 Calories
High-Fat 7 Grams Protein 8 Grams Fat 100 Calories
LEAN MEAT AND SUBSTITUTES
Count as 1 meat exchange
Beef: USDA Good or Choice grades of lean beef,
such as round, sirloin, and flank steak;
tenderloin; and *chipped beef. 1 oz
Pork Lean pork, such as fresh ham; canned, cured,
or boiled ham, *Canadian bacon, *tenderloin 1 oz
Veal All cuts are lean except for veal cutlets
(ground or cubed).
Examples of lean veal are chops and roasts 1 oz
Poultry Chicken, turkey, Cornish hen (without skin) 1 oz
Fish All fresh and frozen fish 1 oz
*Crab, lobster, scallops, shrinp,
clams (fresh or canned in water) 2 oz
Oysters 6 medium
*Tuna (canned in water) 1/4 C
Herring (uncreamed or smoked) 1 oz
Sardines (canned) 2 medium
Game Venison, rabbit, squirrel 1 oz
Pheasant, duck, goose (without skin) 1 oz
Cheese Any cottage cheese 1 oz
Grated parmesan 1/4 C
Diet cheese
(less than 55 calories per oz, 1 gram fat or less) 1 oz
Fat-free cream cheese 1 oz
Other 95% fat-free luncheon meat (1 gram fat or less) 1 oz
Egg whites 3 whites
Egg substitutes with less than 55 calories per 1/4 C 1/4 cup
MEDIUM-FAT MEAT AND SUBSTITUTES
Count as 1 meat + 1/2 fat
Beef Most beef products fall into this category.
Examples are: all ground beef, roast (rib, chuck, rump),
steak (cubed, Porterhouse, T-bone) and meatloaf 1 oz
Pork Most pork products fall into this category.
Examples are: chops, loin roast, Boston butt, cutlets 1 oz
Lamb Most lamb products fall into this category.
Examples are: chops, leg, and roast. 1 oz
Veal Cutlet (ground or cubed, unbreaded) 1 oz
Poultry Chicken (with skin), domestic duck or
goose (well-drained of fat), ground turkey 1 oz
Fish *Tuna (canned in oil and drained) 1/4 C
*Salmon (canned) 1/4 C
Cheese Skim or part-skim milk cheeses, such as Ricotta 1 oz
Mozzarella 1 oz
*Diet cheese (with 56-80 calories per ounce) 1 oz
Other *Luncheon meat (2 or 3 grams of fat) 1 oz
Egg (high cholesterol; limit 3 per week) 1
Egg substitutes with 56-80 calories per 1/4 C 1/4 C
Tofu (2 1/2" by 2 3/4" by 1") 4 oz
Liver, heart, kidney, sweetbreads (high in cholesterol) 1 oz
HIGH-FAT MEAT AND SUBSTITUTES
Count as 1 meat + 1 fat
Beef Most USDA Prine cuts of beef, such as ribs, corned beef* 1 oz
Pork Spareribs, ground pork, pork sausage*, patty or link 1 oz
Lamb Patties (ground lamb) 1 oz
Fish Any fried fish product 1 oz
Cheese 1 oz
All regular cheese, e.g. American, Blue,Cheddar, Monterrey, Swiss 1 oz
Other
Luncheon meats, such as bologna, salami, pimiento loaf 1 oz
*Sausage, such as Polish, Italian 1 oz
Knockwurst, smoked 1 oz
*Bratwurst 1 oz
*Frankfurter (turkey or chicken), 10 per lb. 1 frank
Peanut Butter (contains unsaturated fat) 1 T
Count as 1 meat + 2 fat
*Frankfurter (beef, pork or combination), 10/lb. 1 frank
VEGETABLE LIST 2 Servings Minimum 4 Servings Recommended
5 Grams of Carbohydrate 2 Grams of Protein 25 Calories
2-3 Grams of fiber
*400 milligrams of sodium
1/2 C of cooked vegetable or vegetable juice = one exchange
1 C of raw vegetables = one exchange
Artichoke (1/2 medium)
Asparagus
Broccoli
Bamboo shoots
Beans (green, wax, Italian)
Bean sprouts
Beets
Brussel sprouts
Cabbage, cooked
Carrots
Carrot Juice (1/4 C)
Cauliflower
Eggplant
Greens (collard, mustard, turnip)
Kohlrabi
Leeks
Mushrooms, cooked
Okra
Onions
Pea Pods
Peppers (green)
Pimento (3 oz)
Rutabaga
*Sauerkraut
Shallots (4 T)
Snow peas
Spinach, cooked
Summer Squash (crookneck)
Tomato (One large)
*Tomato/vegetable juice
Turnips
Water chestnuts
Zucchini, cooked
FREE VEGETABLES
Raw, 1 C
Alfalfa sprouts Green onion
Bok Choy Hot peppers
Cabbage Lettuce
Celery Mushrooms
Chinese Cabbage Parsley
Cilantro Radishes
Cress, garden Romaine
Cucumber Spinach
Endive Watercress
Escarole Zucchini
MILK LIST 2-4 Servings
12 Grams of carbohydrate and 8 grams of protein
Carbohydrate Protein Fat Calories
(grams (Grams) (Grams)
__________________________________________________________
Skim/very low-fat 12 8 trace 90
Low-fat 12 8 5 120
Whole 12 8 8 150
SKIM AND VERY LOW-FAT MILK
One Exchange = 1 milk
SKIM MILK 1 C
1/2 percent milk 1 C
1 percent milk 1 C
Low-fat buttermilk 1 C
Evaporated skim milk 1/2 C
Dry nonfat milk 1/3 C
Nonfat dairy yogurt 8 oz
LOW-FAT MILK
One Exchange = 1 milk
1 1/2 percent milk 1 C
2 percent milk 1 C
Plain low-fat yogurt
(with added non-fat milk solids) 8 oz
WHOLE MILK
One Exchange = 1 milk + 2 fat
whole milk 1 C
Evaporated whole milk 1/2 C
Whole plain yogurt 8 oz
FAT LIST 5 Servings per day 5 Grams of fat 45 Calories
UNSATURATED FATS
Avocado 1/8 medium
Margarine 1 t
*Margarine, diet 1 T
Mayonnaise 1 t
*Mayonnaise, reduced calorie 1 T
Nuts and seeds:
Almonds, dry roasted 6 whole
Cashews, dry roasted 1 T
Pecans 2 whole
Peanuts 20 small or 10 large
Walnuts 2 whole
Other nuts 1 T
Seeds, pine nuts, sunflower (without shells) 1 T
Pumpkin seeds 2 t
Oil (corn, cottonseed, safflower,
soybean,sunflower, olive, peanut) 1 t
*Olives 10 small or 5 large
Salad dressing, mayonaise-type 2 t
(Two tablespoons of low-calorie salad dressing is a free food)
*Two servings of these foods have 400 milligrams or more of sodium.
SATURATED FATS
Butter 1 t
*Bacon 1 slice
Chitterlings 1/2 oz
Coconut, shredded 2 T
Coffee whitener, liquid 2 T
Coffee whitener, powder 4 t
Cream (light, coffee, table) 2 T
Cream, sour 2 T
Cream (heavy, whipping) 1 T
Cream cheese 1 T
Cream cheese, lite 2 T
Half-and-half 3 T
*Salt pork 1/4 oz
Sour Cream 2 T
Whipping cream 1 T
Meat fat 1 t
Meat drippings 1 t
Chocolate (1 oz) 1 bread, 2 fat
FREE FOODS:
Drinks:
Bouillon or broth, without fat
Bouillon (low sodium)
Carbonated drinks, sugar-free
Carbonated water
Club soda
Cocoa powder, unsweetened (1 T)
Coffee/tea
Drink mixes, sugar-free
Tonic water, sugar free
Fruit:
Cranberries, unsweetened (1/2 C)
Rhubarb, unsweetened (1/2 C)
Condiments:
Catsup (1 T)
Horseradish
Fat Free Cream Cheese (1 T)
Mustard
Pickles, dill or unsweetened
Fat-free margarine
Fat-free sour cream
Taco sauce (1 T)
Vinegar
Sugar substitutes:
Gelatin, sugar free
Gum, sugar free
Jam/Jelly, sugar-free or All Fruit (2 t )
Sweet Substitutes:
Pancake syrup, sugar-free (1-2 T)
sugar substitues (saccharin, aspartame)
Other:
Non-stick pan spray or vegetable cooking spray
Seasonings
*Recommended sodium intake is 3,000 milligrams per day
Fruit List # of Servings Daily: 3 About 60 Calories per Serving
15 grams of carbohydrate, and about 2 grams fiber
Apple, cubed 1/2 C WR
Apple, dried 4 rings, or 3/4 oz Fiber
Apple (raw, 2 in across 1, or 4 oz
Apple juice/cider 1/2 C
Applesauce, unsweetened 1/2 C
Apricots, dried 7 halves, or 3/4 oz Fiber
Apricots, fresh, medium 4
Apricots, canned 1/2 C, or 4 halves, 4 oz
Apricot nectar 1/2 C, or 4 oz
Banana (9 in long) 1/2, or 3 oz OC
Banana, sliced 1/3 C
Berries 1 C
Blackberries 3/4 C Fiber
Blueberries 3/4 C Fiber
Boysenberries 3/4 C
Cantaloupe (5 in across) 1/3, or 7 oz VC
Cantaloupe cubes 1 C
Caranbola (starfruit) 3, or 7 1/2 oz
Cherries, large 12, or 3 1/2 oz
Cherries, canned 1/2 C
Crab apples 3/4 C or 1/3/4 oz
Cranberries, fresh 1 C
Cranberry juice cocktail 1/3 C
Dates 2 1/2 medium
Dewberries 3/4 C or 3 oz
Figs, fresh, 2 in across 2, or 3 oz
Figs, dried, small 1 1/2 Fiber
Fruit cocktail, canned, unsweetened 1/2 C
Gooseberries 1 C, or 5 oz
Grapefruit, medium 1/2 WR;VC
Grapefruit (segments) 3/4 C
Grapefruit juice 1/2 C VC
LESSENS WATER RETENTION (WR)
OXIDIZING CATALYST (OC)
VITAMIN C (VC)
Grapes 15 WR;OC
Grape juice 1/3 C
Honeydew melon, medium, 7" 1/8
Kiwi, large 1, or 3 1/4 oz
Kumquats 4 medium, or 3 1/2 oz
Lemon juice (fresh, not concentrate) 1 C
Lime juice 1 C
Mandarin Oranges 3/4 C
Mango, small 1/2, or 3 oz
Mulberries 1 C, or 5 oz
Nectarine (1 1/2 inches across) 1, or 5 oz Fiber
Orange, small (2 1/2 inches across) 1, or 6 1/2 oz VC
Orange juice 1/2 C VC
Orange juice, frozen concentrate 2 T, or 1 oz
Papaya 1 C, or 8 oz VC
Papaya nectar 1/2 C, or 4 oz
Passion Fruit 4, or 4 oz
Peach, medium (2 3/4 in across) 1, or 3/4 C
Peaches, canned 1/2 C, or 2 halves
Peach nectar 1/2 C, or 4 oz
Pear 1/2 large, or 1 small OC
Pears, canned 1/2 C, or 2 halves
Pear nectar 1/2 C, or 4 oz
Persimmon (medium, native) 2
Pineapple, fresh, medium 3/4 C WR
Pineapple, canned 1/3 C
Pineapple juice 1/2 C
Plums, medium (2 in across) 2, or 5 oz
Pomegranate 1/2 Fiber
Prune juice 1/3 C
Prunes 3 medium, or 1 oz Fiber
Prune juice 1/3 C
Raisins, 2 T, or 3/4 oz
Raspberries, raw 1 C, or 3 3/4 oz Fiber
Rhubarb 3 C VC
Strawberries, raw, whole 1 1/4 C, or 5 1/2 oz OC;VC
Tangarine, large (2 1/2 in across) 2, or 6 1/2 oz
Tangarine juice 1/2 C
Watermelon (cubes) 1 1/4 C
BREAD LIST No of Servings: 4 80 calories per exchange
15 grams of carbohydrate, 3 grams of protein, a trace of fat
*denotes 3 or more grams of fiber
1/2 C of cereal, grain or pasta per serving
1 ounce of a bread product is one serving
CEREALS, GRAINS, AND PASTA
*Bran cereals, concentrated 1/3 C
*Bran cereals, flaked 1/2 C
Bulgur (cooked) 1/2 C
Cooked cereals 1/2 C
Grapenuts 3 T
Grits (cooked) 1/2 C
Other ready to eat unsweetened Cereals 3/4 C
Pasta (cooked) 1/2 C
Puffed cereal 1 1/2 C
Rice, white or brown (cooked) 1/3 C
Shredded Wheat 1/2 C
DRIED BEANS, PEAS, AND LENTILS
*Beans and peas (cooked)
such as pinto, kidney, white, split, black-eyed 1/3 C
*Lentils (cooked) 1/3 C
*Baked beans 1/4 C
Alternative Exchange:
*Beans, peas and lentils 1 C= 2 breads=1 lean meat
STARCHY VEGETABLES
*Corn 1/2 C
*Corn on cob, 6 " long 1 ear
Hominy 1/2 C
*Lima Beans 1/2 C
*Peas, green (canned or frozen) 1/2 C
Plantain 1/2 C
Potato, baked 1 small (3 oz)
Potato, mashed 1/2 C
Pumpkin 3/4 C
Squash, winter (acorn, butternut) 3/4 C
Yam, sweet potato, plain 1/3 C
BREAD
Bagel 1/2 (1 oz)
Bread sticks, crisp, 4 inches long x 1/2" 2 ( 2/3 oz)
Croutons, low-fat 1 C
English muffin 1/2
Frankfurter or hamburger bun 1/2 (1 oz)
Pita, 6 " across 1/2
Plain roll, small 1 (1 oz)
Raisin, unfrosted 1 slice (1 oz)
*Rye, pumpernickel 1 slice (1 oz)
Tortilla, corn, 6" across 1
Tortilla, flour, 6" across 1 + 1/2 fat
White (including French, Italian) 1 slice (1 oz)
Whole wheat 1 slice (1 oz)
"Diet" bread 2 slices
CRACKERS AND SNACKS
Matzoh 3/4 oz
Melba toast 5 slices
Oyster crackers 24
Popcorn (popped, no fat added) 3 C
Pretzels 3/4 oz
Rice Cakes 2 regular, 6 mini
Rye crisp, 2" x 3 1/2" 4
Saltine-type crackers 6
Whole wheat crackers, no fat added
(crisp breads, such as Finn, Kavli, Wasa) 2-4 slices (3/4 oz)
STARCH FOODS PREPARED WITH FAT
(Count as 1 starch/bread serving, plus 1 fat serving)
Biscuit, 2 1/2 " across 1
Chow Mein noodles 1/2 C
Cornbread, 2" cube 1 (2 oz)
Cracker, round butter type 6
French fried potatoes, 2" to 3 1/2" long 10 (1/2 oz)
Muffin, plain, small 1
Pancake, 4" across 2
Rolls, butter style 1
Stuffing, bread (prepared) 1/4 C
Taco shell, 6" across 1
Tortilla Chips 5
Waffle, five-by-1-half inch 1
(Count as 1 starch/bread and 2 fat exchanges)
Corn chips 1 oz
Croissant 1 small, 1 oz
Potato chips 1 oz
Baking chocolate 1 oz
Miscellaneous - Bread
Barbecue Sauce 1/4 C
Barley, dry 1 1/2 T
Bran, raw unprocessed 1/2 C
Bread Crumbs, dried 2 T
Catsup 1/4 C
Chili sauce 1/4 C
Cocoa 5 T
Cornmeal 2 1/2 T
Cornstarch 2 T
Flour 2 1/2 T or 1 C=5 Breads
Malt, dry 1 T or 2/3 oz
Tapioca 2 T
Tomato Paste 6 T
Tomato sauce 1 C
*Wheat germ 3 T
Yogurt, frozen, nonfat 3 0z serving
MEAT LIST 6 Food Choices 7 Grams of Protein
*Meat and meat substitues that have 400 milligrams or more of sodium per exchange
Meat does not contribute fiber to your meal plan.
Lean 7 Grams Protein 3 Grams Fat 55 Calories
Medium-Fat 7 Grams Protein 5 Grams Fat 75 Calories
High-Fat 7 Grams Protein 8 Grams Fat 100 Calories
LEAN MEAT AND SUBSTITUTES
Count as 1 meat exchange
Beef: USDA Good or Choice grades of lean beef,
such as round, sirloin, and flank steak;
tenderloin; and *chipped beef. 1 oz
Pork Lean pork, such as fresh ham; canned, cured,
or boiled ham, *Canadian bacon, *tenderloin 1 oz
Veal All cuts are lean except for veal cutlets
(ground or cubed).
Examples of lean veal are chops and roasts 1 oz
Poultry Chicken, turkey, Cornish hen (without skin) 1 oz
Fish All fresh and frozen fish 1 oz
*Crab, lobster, scallops, shrinp,
clams (fresh or canned in water) 2 oz
Oysters 6 medium
*Tuna (canned in water) 1/4 C
Herring (uncreamed or smoked) 1 oz
Sardines (canned) 2 medium
Game Venison, rabbit, squirrel 1 oz
Pheasant, duck, goose (without skin) 1 oz
Cheese Any cottage cheese 1 oz
Grated parmesan 1/4 C
Diet cheese
(less than 55 calories per oz, 1 gram fat or less) 1 oz
Fat-free cream cheese 1 oz
Other 95% fat-free luncheon meat (1 gram fat or less) 1 oz
Egg whites 3 whites
Egg substitutes with less than 55 calories per 1/4 C 1/4 cup
MEDIUM-FAT MEAT AND SUBSTITUTES
Count as 1 meat + 1/2 fat
Beef Most beef products fall into this category.
Examples are: all ground beef, roast (rib, chuck, rump),
steak (cubed, Porterhouse, T-bone) and meatloaf 1 oz
Pork Most pork products fall into this category.
Examples are: chops, loin roast, Boston butt, cutlets 1 oz
Lamb Most lamb products fall into this category.
Examples are: chops, leg, and roast. 1 oz
Veal Cutlet (ground or cubed, unbreaded) 1 oz
Poultry Chicken (with skin), domestic duck or
goose (well-drained of fat), ground turkey 1 oz
Fish *Tuna (canned in oil and drained) 1/4 C
*Salmon (canned) 1/4 C
Cheese Skim or part-skim milk cheeses, such as Ricotta 1 oz
Mozzarella 1 oz
*Diet cheese (with 56-80 calories per ounce) 1 oz
Other *Luncheon meat (2 or 3 grams of fat) 1 oz
Egg (high cholesterol; limit 3 per week) 1
Egg substitutes with 56-80 calories per 1/4 C 1/4 C
Tofu (2 1/2" by 2 3/4" by 1") 4 oz
Liver, heart, kidney, sweetbreads (high in cholesterol) 1 oz
HIGH-FAT MEAT AND SUBSTITUTES
Count as 1 meat + 1 fat
Beef Most USDA Prine cuts of beef, such as ribs, corned beef* 1 oz
Pork Spareribs, ground pork, pork sausage*, patty or link 1 oz
Lamb Patties (ground lamb) 1 oz
Fish Any fried fish product 1 oz
Cheese 1 oz
All regular cheese, e.g. American, Blue,Cheddar, Monterrey, Swiss 1 oz
Other
Luncheon meats, such as bologna, salami, pimiento loaf 1 oz
*Sausage, such as Polish, Italian 1 oz
Knockwurst, smoked 1 oz
*Bratwurst 1 oz
*Frankfurter (turkey or chicken), 10 per lb. 1 frank
Peanut Butter (contains unsaturated fat) 1 T
Count as 1 meat + 2 fat
*Frankfurter (beef, pork or combination), 10/lb. 1 frank
VEGETABLE LIST 2 Servings Minimum 4 Servings Recommended
5 Grams of Carbohydrate 2 Grams of Protein 25 Calories
2-3 Grams of fiber
*400 milligrams of sodium
1/2 C of cooked vegetable or vegetable juice = one exchange
1 C of raw vegetables = one exchange
Artichoke (1/2 medium)
Asparagus
Broccoli
Bamboo shoots
Beans (green, wax, Italian)
Bean sprouts
Beets
Brussel sprouts
Cabbage, cooked
Carrots
Carrot Juice (1/4 C)
Cauliflower
Eggplant
Greens (collard, mustard, turnip)
Kohlrabi
Leeks
Mushrooms, cooked
Okra
Onions
Pea Pods
Peppers (green)
Pimento (3 oz)
Rutabaga
*Sauerkraut
Shallots (4 T)
Snow peas
Spinach, cooked
Summer Squash (crookneck)
Tomato (One large)
*Tomato/vegetable juice
Turnips
Water chestnuts
Zucchini, cooked
FREE VEGETABLES
Raw, 1 C
Alfalfa sprouts Green onion
Bok Choy Hot peppers
Cabbage Lettuce
Celery Mushrooms
Chinese Cabbage Parsley
Cilantro Radishes
Cress, garden Romaine
Cucumber Spinach
Endive Watercress
Escarole Zucchini
MILK LIST 2-4 Servings
12 Grams of carbohydrate and 8 grams of protein
Carbohydrate Protein Fat Calories
(grams (Grams) (Grams)
__________________________________________________________
Skim/very low-fat 12 8 trace 90
Low-fat 12 8 5 120
Whole 12 8 8 150
SKIM AND VERY LOW-FAT MILK
One Exchange = 1 milk
SKIM MILK 1 C
1/2 percent milk 1 C
1 percent milk 1 C
Low-fat buttermilk 1 C
Evaporated skim milk 1/2 C
Dry nonfat milk 1/3 C
Nonfat dairy yogurt 8 oz
LOW-FAT MILK
One Exchange = 1 milk
1 1/2 percent milk 1 C
2 percent milk 1 C
Plain low-fat yogurt
(with added non-fat milk solids) 8 oz
WHOLE MILK
One Exchange = 1 milk + 2 fat
whole milk 1 C
Evaporated whole milk 1/2 C
Whole plain yogurt 8 oz
FAT LIST 5 Servings per day 5 Grams of fat 45 Calories
UNSATURATED FATS
Avocado 1/8 medium
Margarine 1 t
*Margarine, diet 1 T
Mayonnaise 1 t
*Mayonnaise, reduced calorie 1 T
Nuts and seeds:
Almonds, dry roasted 6 whole
Cashews, dry roasted 1 T
Pecans 2 whole
Peanuts 20 small or 10 large
Walnuts 2 whole
Other nuts 1 T
Seeds, pine nuts, sunflower (without shells) 1 T
Pumpkin seeds 2 t
Oil (corn, cottonseed, safflower,
soybean,sunflower, olive, peanut) 1 t
*Olives 10 small or 5 large
Salad dressing, mayonaise-type 2 t
(Two tablespoons of low-calorie salad dressing is a free food)
*Two servings of these foods have 400 milligrams or more of sodium.
SATURATED FATS
Butter 1 t
*Bacon 1 slice
Chitterlings 1/2 oz
Coconut, shredded 2 T
Coffee whitener, liquid 2 T
Coffee whitener, powder 4 t
Cream (light, coffee, table) 2 T
Cream, sour 2 T
Cream (heavy, whipping) 1 T
Cream cheese 1 T
Cream cheese, lite 2 T
Half-and-half 3 T
*Salt pork 1/4 oz
Sour Cream 2 T
Whipping cream 1 T
Meat fat 1 t
Meat drippings 1 t
Chocolate (1 oz) 1 bread, 2 fat
FREE FOODS:
Drinks:
Bouillon or broth, without fat
Bouillon (low sodium)
Carbonated drinks, sugar-free
Carbonated water
Club soda
Cocoa powder, unsweetened (1 T)
Coffee/tea
Drink mixes, sugar-free
Tonic water, sugar free
Fruit:
Cranberries, unsweetened (1/2 C)
Rhubarb, unsweetened (1/2 C)
Condiments:
Catsup (1 T)
Horseradish
Fat Free Cream Cheese (1 T)
Mustard
Pickles, dill or unsweetened
Fat-free margarine
Fat-free sour cream
Taco sauce (1 T)
Vinegar
Sugar substitutes:
Gelatin, sugar free
Gum, sugar free
Jam/Jelly, sugar-free or All Fruit (2 t )
Sweet Substitutes:
Pancake syrup, sugar-free (1-2 T)
sugar substitues (saccharin, aspartame)
Other:
Non-stick pan spray or vegetable cooking spray
Seasonings
*Recommended sodium intake is 3,000 milligrams per day
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