1. Exchange Lists Help people with diabetes plan meals Foods grouped by macronutrient content –Starches –Fruits –Milks –Other carbohydrates –Vegetables –Meats and meat substitutes –Fats –See Appendix B Exchange list groups foods consisting of protein, fat, and carbohydrates. Lists are approximations & average values - variety, storage and preparation affects values.

2. Carbohydrate (grams) Protein (grams) Fat (grams) Calories I. Starch/Bread153trace80 II. Meat Very Lean.70-135 Lean.7355 Medium-Fat.7575 High-Fat.78100 III. Vegetable52.25 IV. Fruit15..60 V. Milk Skim1280-390 Low-fat1285120 Whole1288150 VI. Fat..545

3. Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals: 1/2 cup Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.) 1 cupRaw vegetables or salad greens 1/2 cupVegetable juice If you’re hungry, eat more fresh or steamed vegetables.

4. Fat-Free and Very Lowfat Milk contain 90 calories per serving. One serving equals : 1 cup Milk, fat-free or 1% fat 3/4 cupYogurt, plain non fat or low fat 1 cupYogurt, artificially sweetened

5. Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals: 1 smallApple, banana, orange, nectarine 1 mediumFresh peach 1Kiwi 1/2Grapefruit 1/2Mango 1 cupFresh berries (strawberries, raspberries or blueberries) 1 cupFresh melon cubes 1/8 thHoneydew melon 4 ouncesUnsweetened Juice 4 teaspoonsJelly or Jam

6. 1 ounce1 ounce Turkey breastorchicken breast,skin removedTurkey breastorchicken breast,skin removed 1 ounce1 ounce Fish fillet(flounder,sole,scrod,cod,etc.)Fish fillet(flounder,sole,scrod,cod,etc.) 1 ounce1 ounce Canned tuna in waterCanned tuna in water 1 ounce1 ounce Shellfish (clams,lobster,scallop,shrimp)Shellfish (clams,lobster,scallop,shrimp) 3/4 cup3/4 cup Cottage cheese,non fatorlow fatCottage cheese,non fatorlow fat 2 each2 each Egg whitesEgg whites 1/4 cup1/4 cup Egg substituteEgg substitute 1 ounce1 ounce Fat-free cheeseFat-free cheese 1/2 cup1/2 cup Beans-cooked (black beans,kidney,chick peas orlentils):countas 1 starch/bread and 1 very lean proteinBeans-cooked (black beans,kidney,chick peas orlentils):countas 1 starch/bread and 1 very lean protein Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals: 1 ounceTurkey breast or chicken breast, skin removed 1 ounceFish fillet (flounder, sole, scrod, cod, etc.) 1 ounceCanned tuna in water 1 ounceShellfish (clams, lobster, scallop, shrimp) 3/4 cupCottage cheese, non fat or low fat 2 eachEgg whites 1/4 cupEgg substitute 1 ounceFat-free cheese 1/2 cupBeans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

7. Lean Protein choices have 55 calories and 2-3 grams of fat per serving. One serving equals: 1 ounceChicken- dark meat, skin removed 1 ounceTurkey- dark meat, skin removed 1 ounceSalmon, Swordfish, herring 1 ounceLean beef (flank steak, London broil, tenderloin, roast beef)* 1 ounceVeal, roast or lean chop* 1 ounceLamb, roast or lean chop* 1 ouncePork, tenderloin or fresh ham* 1 ounceLow fat cheese (3 grams or less of fat per ounce) 1 ounceLow fat luncheon meats (with 3 g or less of fat per ounce) 1/4 cup4.5% cottage cheese 2 mediumSardines * Limit to 1-2 times per week

8. 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 ouncePork chop 1 eachWhole egg (medium) ** 1 ounceMozzarella cheese 1/4 cupRicotta cheese 4 ouncesTofu (note this is a Heart Healthy choice) ** choose these very infrequently

9. Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals: 1 sliceBread (white, pumpernickel, whole wheat, rye) 2 sliceReduced calorie or "lite" Bread 1/4 (1 Ounce)Bagel (varies) 1/2Hamburger bun / English muffin 3/4 cupCold cereal 1/3 cupRice, brown or white- cooked 1/3 cupLegumes (dried beans, peas or lentils)- cooked 1/2 cupPasta- cooked 1/2 cupCorn, sweet potato or green peas 3 ounceBaked sweet or white potato 3/4 ouncePretzels 3 cupsPopcorn, hot air popped or microwave (80% light)

10. Fats contain 45 calories and 5 grams of fat per serving. One serving equals: 1 teaspoonOil (vegetable, corn, canola, olive) 1 teaspoonButter 1 teaspoonStick margarine 1 teaspoonMayonnaise 1 TablespoonReduced fat margarine or mayonnaise 1 TablespoonSalad dressing (2TBSP Lite cream cheese) 2 TablespoonsLite cream cheese 1/8thAvocado 8 largeBlack olives 1 sliceBacon

11. Prepare a 1-day meal & use it to fill in table on the front. Breakfast Starch ________ Meat ________ Veg. _________ Fruit _________ Milk _________ Fat __________ Free food _______ Lunch Starch ________ Meat ________ Veg. _________ Fruit _________ Milk _________ Fat __________ Free food _______ Dinner Starch ________ Meat ________ Veg. _________ Fruit _________ Milk _________ Fat __________ Free food _______

12. Exchange listNumber of exchangesCHO gProtein GFat g * Milk - skim, low fat, whole Fruit Vegetable Bread/Starch * Meat – (state leanness) Fat TOTAL

13. Meat - no CHO, has protein & quit variable in fat (V. lean, lean, med., high). Fruit - only CHO, no fat or protein. Vegetables - CHO, some protein, no fat. Milk – CHO, protein, zero to high fat Free food - very low protein, fat, CHO & do not need to be counted. Calculate exchange of: CHO (4 kcal/g)Energy requirements is calculated Protein (4 kcal/g)as kcalories per unit body weight. Fat (9 kcal/g)Use 28 kcal/kg for ♀ & 30 kcal/kgf or ♂ 1. Calculate a _______ kcal diet for a person weighing _______ lbs. For prot: ______ kcal X 14% = _____ kcal protein/4 kcal/g =_____ g protein. For carbs: ______ kcal X 56% = ______ kcal CHO/4 kcal/g = ______ g CHO. For fat: _______ kcal X 30% = _______ kcal fat / 9 kcal / g = _______ g fat.