{"id":8557,"date":"2019-05-06T08:30:58","date_gmt":"2019-05-06T12:30:58","guid":{"rendered":"http:\/\/blogs.butler.edu\/healthyhorizons\/?p=8557"},"modified":"2019-04-30T10:54:01","modified_gmt":"2019-04-30T14:54:01","slug":"food-exchange-lists","status":"publish","type":"post","link":"http:\/\/blogs.butler.edu\/healthyhorizons\/think-before-you-eat\/food-exchange-lists\/","title":{"rendered":"Food Exchange Lists"},"content":{"rendered":"

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.<\/p>\n\n\n\n
Vegetables<\/a>
\nFat-Free and Very Low-Fat Milk<\/a>
\nVery Lean Protein<\/a>
\nFruits<\/a><\/td>\n		Lean Protein<\/a>
\nMedium-Fat Proteins<\/a>
\nStarches<\/a>
\nFats<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

<\/a>Vegetables<\/b>\u00a0contain 25 calories and 5 grams of carbohydrate. One serving equals:<\/p>\n\n\n\n\n\n\n\n
Measurement<\/th>\nIngredient<\/th>\n<\/tr>\n<\/thead>\n
\u00bd C<\/td>\nCooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)<\/td>\n<\/tr>\n
1 C<\/td>\nRaw vegetables or salad greens<\/td>\n<\/tr>\n
\u00bd C<\/td>\nVegetable juice<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

If you\u2019re hungry, eat more fresh or steamed vegetables.<\/p>\n

Fat-Free and Very Low-Fat Milk<\/b>\u00a0contain 90 calories per serving. One serving equals:<\/p>\n\n\n\n\n\n\n\n
Measurement<\/th>\nIngredient<\/th>\n<\/tr>\n<\/thead>\n
1 C<\/td>\nMilk, fat-free or 1% fat<\/td>\n<\/tr>\n
\u00be C<\/td>\nYogurt, plain nonfat or low-fat<\/td>\n<\/tr>\n
1 C<\/td>\nYogurt, artificially sweetened<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Very Lean Protein<\/b>\u00a0choices have 35 calories and 1 gram of fat per serving. One serving equals:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Measurement<\/th>\nIngredient<\/th>\n<\/tr>\n<\/thead>\n
1 oz<\/td>\nTurkey breast or chicken breast, skin removed<\/td>\n<\/tr>\n
1 oz<\/td>\nFish fillet (flounder, sole, scrod, cod, etc.)<\/td>\n<\/tr>\n
1 oz<\/td>\nCanned tuna in water<\/td>\n<\/tr>\n
1 oz<\/td>\nShellfish (clams, lobster, scallop, shrimp)<\/td>\n<\/tr>\n
\u00be C<\/td>\nCottage cheese, nonfat or low-fat<\/td>\n<\/tr>\n
2<\/td>\nEgg whites<\/td>\n<\/tr>\n
\u00bc C<\/td>\nEgg substitute<\/td>\n<\/tr>\n
1 oz<\/td>\nFat-free cheese<\/td>\n<\/tr>\n
\u00bd C<\/td>\nBeans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch\/bread and 1 very lean protein<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Fruits<\/b>\u00a0contain 15 grams of carbohydrate and 60 calories. One serving equals:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Measurement<\/th>\nIngredient<\/th>\n<\/tr>\n<\/thead>\n
1 small<\/td>\nApple, banana, orange, nectarine<\/td>\n<\/tr>\n
1 med.<\/td>\nFresh peach<\/td>\n<\/tr>\n
1<\/td>\nKiwi<\/td>\n<\/tr>\n
\u00bd<\/td>\nGrapefruit<\/td>\n<\/tr>\n
\u00bd<\/td>\nMango<\/td>\n<\/tr>\n
1 C<\/td>\nFresh berries (strawberries, raspberries, or blueberries)<\/td>\n<\/tr>\n
1 C<\/td>\nFresh melon cubes<\/td>\n<\/tr>\n
1<\/sup>\u20448<\/sub>th<\/td>\nHoneydew melon<\/td>\n<\/tr>\n
4 oz<\/td>\nUnsweetened juice<\/td>\n<\/tr>\n
4 tsp<\/td>\nJelly or jam<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Lean Protein<\/b>\u00a0choices have 55 calories and 2\u20133 grams of fat per serving. One serving equals:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Measurement<\/th>\nIngredient<\/th>\n<\/tr>\n<\/thead>\n
1 oz<\/td>\nChicken\u2014dark meat, skin removed<\/td>\n<\/tr>\n
1 oz<\/td>\nTurkey\u2014dark meat, skin removed<\/td>\n<\/tr>\n
1 oz<\/td>\nSalmon, swordfish, herring<\/td>\n<\/tr>\n
1 oz<\/td>\nLean beef (flank steak, London broil, tenderloin, roast beef)*<\/td>\n<\/tr>\n
1 oz<\/td>\nVeal, roast or lean chop*<\/td>\n<\/tr>\n
1 oz<\/td>\nLamb, roast or lean chop*<\/td>\n<\/tr>\n
1 oz<\/td>\nPork, tenderloin or fresh ham*<\/td>\n<\/tr>\n
1 oz<\/td>\nLow-fat cheese (with 3 g or less of fat per ounce)<\/td>\n<\/tr>\n
1 oz<\/td>\nLow-fat luncheon meats (with 3 g or less of fat per ounce)<\/td>\n<\/tr>\n
\u00bc C<\/td>\n4.5% cottage cheese<\/td>\n<\/tr>\n
2 med.<\/td>\nSardines<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

* Limit to 1\u20132 times per week<\/p>\n

Medium-Fat Proteins<\/b>\u00a0have 75 calories and 5 grams of fat per serving. One serving equals:<\/p>\n\n\n\n\n\n\n\n\n\n\n
Measurement<\/th>\nIngredient<\/th>\n<\/tr>\n<\/thead>\n
1 oz<\/td>\nBeef (any prime cut), corned beef, ground beef**<\/td>\n<\/tr>\n
1 oz<\/td>\nPork chop<\/td>\n<\/tr>\n
1<\/td>\nWhole egg (medium)**<\/td>\n<\/tr>\n
1 oz<\/td>\nMozzarella cheese<\/td>\n<\/tr>\n
\u00bc C<\/td>\nRicotta cheese<\/td>\n<\/tr>\n
4 oz<\/td>\nTofu (note this is a heart healthy choice)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

** Choose these very infrequently<\/p>\n

Starches<\/b>\u00a0contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Measurement<\/th>\nIngredient<\/th>\n<\/tr>\n<\/thead>\n
1 slice<\/td>\nBread (white, pumpernickel, whole wheat, rye)<\/td>\n<\/tr>\n
2 slices<\/td>\nReduced-calorie or “lite” bread<\/td>\n<\/tr>\n
\u00bc (1 oz)<\/td>\nBagel (varies)<\/td>\n<\/tr>\n
\u00bd<\/td>\nEnglish muffin<\/td>\n<\/tr>\n
\u00bd<\/td>\nHamburger bun<\/td>\n<\/tr>\n
\u00be C<\/td>\nCold cereal<\/td>\n<\/tr>\n
1<\/sup>\u20443<\/sub>\u00a0C<\/td>\nRice, brown or white, cooked<\/td>\n<\/tr>\n
1<\/sup>\u20443<\/sub>\u00a0C<\/td>\nBarley or couscous, cooked<\/td>\n<\/tr>\n
1<\/sup>\u20443<\/sub>\u00a0C<\/td>\nLegumes (dried beans, peas or lentils), cooked<\/td>\n<\/tr>\n
\u00bd C<\/td>\nPasta, cooked<\/td>\n<\/tr>\n
\u00bd C<\/td>\nBulgar, cooked<\/td>\n<\/tr>\n
\u00bd C<\/td>\nCorn, sweet potato, or green peas<\/td>\n<\/tr>\n
3 oz<\/td>\nBaked sweet or white potato<\/td>\n<\/tr>\n
\u00be oz<\/td>\nPretzels<\/td>\n<\/tr>\n
3 C<\/td>\nPopcorn, hot air popped or microwave (80% light)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Fats<\/b>\u00a0contain 45 calories and 5 grams of fat per serving. One serving equals:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Measurement<\/th>\nIngredient<\/th>\n<\/tr>\n<\/thead>\n
1 tsp<\/td>\nOil (vegetable, corn, canola, olive, etc.)<\/td>\n<\/tr>\n
1 tsp<\/td>\nButter<\/td>\n<\/tr>\n
1 tsp<\/td>\nStick margarine<\/td>\n<\/tr>\n
1 tsp<\/td>\nMayonnaise<\/td>\n<\/tr>\n
1 Tbsp<\/td>\nReduced-fat margarine or mayonnaise<\/td>\n<\/tr>\n
1 Tbsp<\/td>\nSalad dressing<\/td>\n<\/tr>\n
1 Tbsp<\/td>\nCream cheese<\/td>\n<\/tr>\n
2 Tbsp<\/td>\nLite cream cheese<\/td>\n<\/tr>\n
1\/8th<\/td>\nAvocado<\/td>\n<\/tr>\n
8 large<\/td>\nBlack olives<\/td>\n<\/tr>\n
10 large<\/td>\nStuffed green olives<\/td>\n<\/tr>\n
1 slice<\/td>\nBacon<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

nhlbi.nih.gov\/health\/educational\/lose_wt\/eat\/fd_exch.htm#2<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

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 … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":9193321,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[313095,15132],"tags":[],"class_list":["post-8557","post","type-post","status-publish","format-standard","hentry","category-lighten-up-your-recipe","category-think-before-you-eat"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/paB9fc-2e1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/8557","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/users\/9193321"}],"replies":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/comments?post=8557"}],"version-history":[{"count":2,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/8557\/revisions"}],"predecessor-version":[{"id":8559,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/8557\/revisions\/8559"}],"wp:attachment":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/media?parent=8557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/categories?post=8557"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/tags?post=8557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}