Food exchange lists

STARCH/BREAD LIST
Each item in this list contains approximately 15 grams of carbohydrate, 3 grams of protein, a trace of fat, and 80 calories. Whole grain products average about 2 grams of fiber per serving. Some foods are higher in fiber. Those foods that contain 3 or more grams of fiber per serving are identified with an asterisk (*).
You can choose your starch exchanges from any of the items on this list. If you want to eat a starch food that is not on this list, the general rule is that:
• ½ cup of cereal, grain or pasta is one serving
• 1 ounce of a bread product is one serving.
Your dietitian can help you be more exact.

CEREALS/GRAINS/PASTA
*Bran cereals, concentrated (such as Bran
Buds,®, All Bran®	cup
*Bran cereals, flaked	½ cup
Bulgur (cooked)	½ cup
Cooked cereals	½ cup
Cornmeal (dry)	2½ Tbsp.
Grapenuts	3 Tbsp.
Grits (cooked)	½ cup
Other ready-to-eat unsweetened cereals	¾ cup
Pasta (cooked)	½ cup
Puffed cereal	1½ cup
Rice, white or brown (cooked)	cup
Shredded wheat	½ cup
*Wheat germ	3 Tbsp.

DRIED BEANS/PEAS/LENTILS
*Beans and peas (cooked) (such as kid-
ney, white, split, blackeye)	cup
*Lentils (cooked)	cup
*Baked beans	¼ cup

STARCHY VEGETABLES
*Corn	½ cup
*Corn on cob, 6 in. long	1
Lima beans	½ cup
*Peas, green (canned or frozen)	½ cup
*Plantain	½ cup
Potato, baked	1 small
	  3 (oz.)
Potato, mashed	½ cup
Squash, winter (acorn, butternut)	¾ cup
Yam, sweet potato, plain	cup

BREAD
Bagel	½ (1 oz.)
Bread sticks, crisp, 4 in. long x ½ in.	2 (oz.)
Croutons, low fat	1 cup
English muffin	½
Frankfurter or hamburger bun	½ (1 oz.)
Pita, 6 in. across	½
Plain roll, small	1 (1 oz.)
Raisin, unfrosted	1 slice (1 oz.)
*Rye, pumpernickel	1 slice (1 oz.)
Tortilla, 6 in. across	1
White (including French,
Italian)	1 slice (1 oz.)
Whole wheat	1 slice (1 oz.)

CRACKERS/SNACKS
Animal crackers	8
Graham crackers, 2½ in. square	3
Matzoth	¾ oz.
Melba toast	5 slices
Oyster crackers	24
Popcorn (popped, no fat added)	3 cups
Pretzels	¾ oz.
Rye crisp, 2 in. x 3½ in.	4
Saltine-type crackers	6
Whole wheat crackers, no fat added
(crisp breads, such as Finn®,
Kavli®, Wasa®)

STARCH FOODS PREPARED WITH FAT
(Count as 1 starch/bread serving, plus 1 fat serving)
Biscuit, 2½ in. across	1
Chow mein noodles	½ cup
Corn bread, 2 in. cube	1 (2 oz.)
Cracker, round butter type	6
French fried potatoes, 2 in. to 3½ in.
long	10 (1½ oz.)
Muffin, plain, small	1
Pancake, 4 in. across	2
Stuffing, bread (prepared)	¼ cup
Taco shell, 6 in. across	2
Waffle, 4½ in. square	1
Whole wheat crackers, fat added (such
as Triscuits®)

MEAT LIST
Each serving of meat and substitutes on this list contains about 7 grams of protein. The amount of fat and number of calories varies, depending on what kind of meat or substitute you choose. The list is divided into three parts based on the amount of fat and calories: lean meat, medium-fat meat, and high-fat meat. One ounce (one meat exchange) of each of these includes:

	Carbo-
	hydrate	Protein	Fat	Cal-
	(grams)	(grams)	(grams)	ries
Lean	0	7	3	55
Medium-fat	0	7	5	75
High-fat	0	7	8	100

You are encouraged to use more lean and medium-fat meat, poultry, and fish in your meal plan. This will help decrease your fat intake, which may help decrease your risk for heart disease. The items from the high-fat group are high in saturated fat, cholesterol, and calories. You should limit your choices from the high-fat group to three (3) times per week. Meat and substitutes do not contribute any fiber to your meal plan.
†Meats and meat substitutes that have 400 milligrams or more of sodium per exchange are indicated with this symbol.

Tips
1.	Bake, roast, broil, grill or boil these foods rather than frying them with added fat.
2.	Use a nonstick pan spray or a nonstick pan to brown or fry these foods.
3.	Trim off visible fat before and after cooking.
4.	Do not add flour, bread crumbs, coating mixes, or fat to these foods when preparing them.
5.	Weigh meat after removing bones and fat, and after cooking. Three ounces of cooked meat is about equal to 4 ounces of raw meat. Some examples of meat portions are:
	2 ounces meat (2 meat exchanges)=
		1 small chicken leg or thigh
		½ cup cottage cheese or tuna
	3 ounces meat (3 meat exchanges)=
		1 medium pork chop
		1 small hamburger
		½ of a whole chicken breast
		1 unbreaded fish fillet
		cooked meat, about the size of a deck of cards
6.	Restaurants usually serve prime cuts of meat, which are high in fat and calories.

LEAN MEAT AND SUBSTITUTES (One exchange is equal to any one of the following items.)
Beef	USDA Good or Choice grades	1 oz.
		of lean beef, such as round,
		sirloin, and flank steak;
		tenderloin; and chipped
		beef†
Pork	Lean pork, such as fresh ham;	1 oz.
		canned, cured or boiled
		ham†; Canadian bacon†,
		tenderloin
Veal	All cuts are lean except for	1 oz.
		veal cutlets (ground or cubed).
		Examples of lean veal are
		chops and roasts.
Poultry	Chicken, turkey, Cornish hen	1 oz.
		(without skin)
Fish	All fresh and frozen fish	1 oz.
	Crab, lobster, scallops, shrimp,	2 oz.
		clams (fresh or canned in
		water†)
	Oysters	6 medium
	Tuna† (canned in water)	¼ cup
	Herring (uncreamed or smoked)	1 oz.
	Sardines (canned)	2 medium
Wild game	Venison, rabbit, squirrel	1 oz.
	Pheasant, duck, goose (without skin)	1 oz.
Cheese	Any cottage cheese	¼ cup
	Grated parmesan	2 Tbsp.
	Diet cheeses† (with less than	1 oz.
		55 calories per ounce)
Other	95% fat-free luncheon meat	1 oz.
	Egg whites	3 whites
	Egg substitutes with less than	¼ cup
		55 calories per ¼ cup
†400 mg or more of sodium per exchange.

MEDIUM-FAT MEAT AND SUBSTITUTES (One exchange is equal to any one of the following items.)
Beef	Most beef products fall into	1 oz.
		this category. Examples are:
		all ground beef, roast (rib,
		chuck, rump), steak (cubed,
		Porterhouse, T-bone), and
		meatloaf.
Pork	Most pork products fall into	1 oz.
		this category. Examples are:
		chops, loin roast, Boston
		butt, cutlets.
Lamb	Most lamb products fall into	1 oz.
		this category. Examples are:
		chops, leg, and roast.
Veal	Cutlet (ground or cubed, un-	1 oz.
		breaded)
Poultry	Chicken (with skin), domestic	1 oz.
		duck or goose (well-drained
		of fat), ground turkey
Fish	Tuna† (canned in oil and drained)	¼ cup
	Salmon† (canned)
Cheese	Skim or part-skim milk cheeses,
		such as:
		Ricotta	¼ cup
		Mozzarella	1 oz.
		Diet cheeses† (with 56-80 calo-	1 oz.
		 ries per ounce)
Other	86% fat-free luncheon meat†	1 oz.
	Egg (high in cholesterol, limit	1 oz.
		to 3 per week)
	Egg substitutes with 56-80 cal-	¼ cup
		ories per ¼ cup
	Tofu (2½ in. x 2¾ in. x 1 in.)	4 oz.
	Liver, heart, kidney, sweet-	1 oz.
		breads (high in cholesterol)

HIGH-FAT MEAT AND SUBSTITUTES
Remember, these items are high in saturated fat, cholesterol, and calories, and should be used only three (3) times per week. (One exchange is equal to any one of the following items.)
Beef	Most USDA Prime cuts	1 oz.
		of beef, such as ribs,
		corned beef†
Pork	Spareribs, ground	1 oz.
		pork, pork sausage†
		(patty or link)
Lamb	Patties (ground lamb)	1 oz.
Fish	Any fried	1 oz.
		fish product
Cheese	All regular cheeses†,	1 oz.
		such as American,
		Blue, Cheddar, Mon-
		terey, Swiss
Other	Luncheon meat†, such	1 oz.
		as bologna, salami, pi-
		mento loaf
	Sausage†, such as	1 oz.
		Polish, Italian
	Knockwurst, smoked	1 oz.
	Bratwurst†	1 oz.
	Frankfurter†	1 frank (10/lb.)
		(turkey or chicken)
	Peanut butter (contains	1 Tbsp.
		unsaturated fat)
Count as one high-fat meat plus one fat exchange:
	Frankfurter†, (beef, pork,	1 frank (10/lb.)
		or combination)

The exchange lists are the basis of a meal planning system designed by a committee of the American Diabetes Association and the American Dietetic Association. While designed primarily for people with diabetes and others who must follow special diets, the exchange lists are based on principles of good nutrition that apply to everyone. © 1989 American Diabetes Association, The American Dietetic Association.
*3 grams or more of fiber per serving.