Food Exchanges

Question 1

Starch?

Answer 1

• 1 Slice (1 oz.) Bread
• 3/4 C. unsweetened cereal
• 1/3 C. Cooked pasta or rice

CHO=15 P=0-3 Fat=0-1 Kcal=80

Question 2

Fruits?

Answer 2

• 1 sm. Apple
• 1/2 Lg. Banana
• 1/2 C. Canned fruit

CHO=15 P=0 F=0 Kcal=60

Question 3

Fat free, low fat, 1% Milk?

Answer 3

• 1 C. Milk
• 1/2 C. Plain yogurt

CHO=12 P= 8 Fat=0-3 Kcal=90

Question 4

Reduced fat, 2% Milk?

Answer 4

• 1 C. Milk
• 1/2 C. Plain Yogurt

CHO=12 P=8 Fat=5 Kcal=120

Question 5

Whole Milk?

Answer 5

CHO=12 P=8 Fat=8 Kcal=150

Question 6

Sweets, desserts, and other CHO’s?

Answer 6

• 5 vanilla wafers
• 1/2 C. Ice cream
• 1 T. Jelly/jam

CHO=15 P=Varies F=Varies Kcal=varies

Question 7

Non-starch vegetables?

Answer 7

-1/2 C. Cooked
-1 C. Raw
Broccoli, tomatoes, Green leafy

CHO=5 P=2 F=0 Kcal=25

Question 8

Lean meat?

Answer 8

• 2 Egg whites
• 1/4 C. Cottage cheese
• 1 oz. Turkey lunch meat or canned fish

CHO=0 P=7 F=3 Kcal=55

Question 9

Medium fat meat?

Answer 9

• 1 oz. mozzarella/feta cheese
• 1 Egg
• 1 oz. Corned beef or meat loaf

CHO=0 P=7 F=5 Kcal=75

Question 10

High Fat meat?

Answer 10

• 2 slices bacon
• 1 oz. cheese
• 1 regular hotdog

CHO=0 P=7 F=8+ Kcal=100

Question 11

Plant-based protein?

Answer 11

• 1/2 C. Cooked beans
• 1/3 C. Hummus
• 1 T. Peanut butter

CHO=varies P=7 F=varies Kcal=varies

Question 12

Fats?

Answer 12

• 2 T. Avocado
• 1 t. Oil
• 1 t. Mayo/margarine/butter

CHO=0 P=0 F=5 Kcal=45

Question 13

Alcohol?

Answer 13

• 2 oz. Hard liquor
• 5 oz. wine
• 12 oz. beer

CHO=varies P=0 F=0 Kcal=100