You can use the American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods.
| Vegetables Fat-Free and Very Low-Fat Milk Very Lean Protein Fruits |
Lean Protein Medium-Fat Proteins Starches Fats |
Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:
| Measurement | Ingredient |
|---|---|
| ½ C | Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.) |
| 1 C | Raw vegetables or salad greens |
| ½ C | Vegetable juice |
If you’re hungry, eat more fresh or steamed vegetables.
Fat-Free and Very Low-Fat Milk contain 90 calories per serving. One serving equals:
| Measurement | Ingredient |
|---|---|
| 1 C | Milk, fat-free or 1% fat |
| ¾ C | Yogurt, plain nonfat or low-fat |
| 1 C | Yogurt, artificially sweetened |
Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:
| Measurement | Ingredient |
|---|---|
| 1 oz | Turkey breast or chicken breast, skin removed |
| 1 oz | Fish fillet (flounder, sole, scrod, cod, etc.) |
| 1 oz | Canned tuna in water |
| 1 oz | Shellfish (clams, lobster, scallop, shrimp) |
| ¾ C | Cottage cheese, nonfat or low-fat |
| 2 | Egg whites |
| ¼ C | Egg substitute |
| 1 oz | Fat-free cheese |
| ½ C | Beans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein |
Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:
| Measurement | Ingredient |
|---|---|
| 1 small | Apple, banana, orange, nectarine |
| 1 med. | Fresh peach |
| 1 | Kiwi |
| ½ | Grapefruit |
| ½ | Mango |
| 1 C | Fresh berries (strawberries, raspberries, or blueberries) |
| 1 C | Fresh melon cubes |
| 1⁄8th | Honeydew melon |
| 4 oz | Unsweetened juice |
| 4 tsp | Jelly or jam |
Lean Protein choices have 55 calories and 2–3 grams of fat per serving. One serving equals:
| Measurement | Ingredient |
|---|---|
| 1 oz | Chicken—dark meat, skin removed |
| 1 oz | Turkey—dark meat, skin removed |
| 1 oz | Salmon, swordfish, herring |
| 1 oz | Lean beef (flank steak, London broil, tenderloin, roast beef)* |
| 1 oz | Veal, roast or lean chop* |
| 1 oz | Lamb, roast or lean chop* |
| 1 oz | Pork, tenderloin or fresh ham* |
| 1 oz | Low-fat cheese (with 3 g or less of fat per ounce) |
| 1 oz | Low-fat luncheon meats (with 3 g or less of fat per ounce) |
| ¼ C | 4.5% cottage cheese |
| 2 med. | Sardines |
* Limit to 1–2 times per week
Medium-Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:
| Measurement | Ingredient |
|---|---|
| 1 oz | Beef (any prime cut), corned beef, ground beef** |
| 1 oz | Pork chop |
| 1 | Whole egg (medium)** |
| 1 oz | Mozzarella cheese |
| ¼ C | Ricotta cheese |
| 4 oz | Tofu (note this is a heart healthy choice) |
** Choose these very infrequently
Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:
| Measurement | Ingredient |
|---|---|
| 1 slice | Bread (white, pumpernickel, whole wheat, rye) |
| 2 slices | Reduced-calorie or “lite” bread |
| ¼ (1 oz) | Bagel (varies) |
| ½ | English muffin |
| ½ | Hamburger bun |
| ¾ C | Cold cereal |
| 1⁄3 C | Rice, brown or white, cooked |
| 1⁄3 C | Barley or couscous, cooked |
| 1⁄3 C | Legumes (dried beans, peas or lentils), cooked |
| ½ C | Pasta, cooked |
| ½ C | Bulgar, cooked |
| ½ C | Corn, sweet potato, or green peas |
| 3 oz | Baked sweet or white potato |
| ¾ oz | Pretzels |
| 3 C | Popcorn, hot air popped or microwave (80% light) |
Fats contain 45 calories and 5 grams of fat per serving. One serving equals:
| Measurement | Ingredient |
|---|---|
| 1 tsp | Oil (vegetable, corn, canola, olive, etc.) |
| 1 tsp | Butter |
| 1 tsp | Stick margarine |
| 1 tsp | Mayonnaise |
| 1 Tbsp | Reduced-fat margarine or mayonnaise |
| 1 Tbsp | Salad dressing |
| 1 Tbsp | Cream cheese |
| 2 Tbsp | Lite cream cheese |
| 1/8th | Avocado |
| 8 large | Black olives |
| 10 large | Stuffed green olives |
| 1 slice | Bacon |