| Food group |
Exchange for: |
| Vegetables. One serving (25
calories, 5 g carbohydrate). |
1/2 cup cooked vegetables (carrots, broccoli, cabbage etc.) |
| 1 cup raw vegetables or salad greens |
| 1/2 cup vegetable juice |
| Milk. Fat free and low-fat.
One serving (90 calories). |
1 cup milk, fat-free or 2% |
| 3/4 cup yoghurt, plain, non-fat or low fat |
| 1 cup yoghurt, artificially sweetened |
| Protein. Very lean. One
serving (35 calories, 1 g fat). |
30 g chicken breast, skin removed |
| 30 g fish fillet (sole, cod etc.) |
| 30 g canned tuna in water |
| 30 g shellfish (mussels, crayfish, shrimp etc.) |
| 3/4 cup cottage cheese, fat-free or low fat |
| 2 egg whites |
| 1/4 cup egg substitute |
| 30 g fat-free cheese |
| 1/2 cup beans - cooked (black beans, kidney,
chick peas or lentils): count as 1 starch and 1 very lean protein |
| Fruit. One serving (60
calories, 15 g carbohydrate) |
1 small apple, banana, orange, nectarine |
| 1 medium fresh peach |
| 1 kiwi |
| 1/2 grapefruit |
| 1/2 mango |
| 1 cup fresh strawberries |
| 1 cup fresh melon cubes |
| 1/8th melon |
| 4 ounces unsweetened juice |
| 4 teaspoons jam |
| Protein. Lean. One serving
(55 calories, 2-3 g fat). |
30 g chicken - dark meat, skin removed |
| 30 g salmon, herring |
| 30 g lean beef |
| 30 g veal, roast or lean chop* |
| 30 g lamb, roast or lean chop* |
| 30 g pork, tenderloin or fresh ham* |
| 30 g low fat cheese (3 g or less of fat per ounce) |
| 30 g low fat luncheon meats (with 3 g or less of fat per ounce) |
| 1/4 cup 4,5% cottage cheese |
| 2 medium sardines |
| Protein. Medium fat. One
serving (75 calories, 5 g fat). |
30 g beef (any prime cut), corned beef, ground beef** |
| 30 g pork chop |
| 1 whole egg (medium)** |
| 30 g mozzarella cheese |
| 1/4 cup ricotta cheese |
| 120 g tofu |
| Starches. One serving (80
calories, 15 g carbohydrate). |
1 slice bread (white, pumpernickel, whole wheat, rye) |
| 2 slice reduced calorie bread |
| 30 g bagel |
| 1/2 English muffin |
| 1/2 hamburger bun |
| 3/4 cup cold cereal |
| 1/3 cup rice, brown or white - cooked |
| 1/3 cup couscous - cooked |
| 1/3 cup legumes (dried beans, peas or lentils) - cooked |
| 1/2 cup pasta - cooked |
| 1/2 cup sweet potato or green peas |
| 30 g baked sweet or white potato |
| 23 g pretzels |
| 3 cups popcorn, hot air popped or microwave (80% light) |
| Fats. One serving (45
calories, 5 g fat). |
1 teaspoon oil (vegetable, canola, olive etc.) |
| 1 teaspoon butter |
| 1 teaspoon margarine |
| 1 teaspoon mayonnaise |
| 1 tablespoon reduced fat margarine or mayonnaise |
| 1 tablespoon salad dressing |
| 1 tablespoon cream cheese |
| 2 tablespoons light cream cheese |
| 1/8th avocado |
| 8 large black olives |
| 10 large stuffed green olives |
| 1 slice bacon |
| * Limit to 1-2 times per week |
| ** Choose very infrequently |
