CARBOHYDRATES
One starch serving equals: 15 grams of carbohydrate, 3 grams of protein, 0-1 grams of fat, and 80 calories
Each of these examples is equal to 1 serving of carbohydrate.
BREADS
| Bagel (4 oz) | ¼ (1oz) |
| Bread, regular | 1 slice |
| Hot dog bun | ½ |
| Pita (6”) | ½ |
| Flour Tortilla (6”) | 1 |
| English muffin | ½ |
| Pancake (4”) | 1 |
| Roll, small plain | 1 |
| Corn Tortilla (5”) | 1 |
| Bread, reduced calorie | 2 slices |
CEREALS AND GRAINS
| Bran Cereals | ½ cup |
| Cereal, unsweetened | ¾ cup |
| Puffed cereal | 1 ½ cup |
| Sugar-frosted cereal | ½ cup |
| Cereals, cooked | ½ cup |
| Pasta | 1/3 cup |
| Rice (white or brown) | 1/3 cup |
STARCHY VEGETABLES
| Baked Beans | 1/3 cup |
| Peas | ½ cup |
| Sweet Potato | ½ cup |
| Corn | ½ cup |
| Potato | ½ cup |
| Potato, baked | ¼ large |
CRACKERS and SNACKS
| Animal crackers | 1/3 cup |
| Pretzels | ¾ oz |
| Saltine crackers | 6 |
| Pop corn | 3 cups |
| Rice cakes (4”) | 2 |
| Baked chips | 15-20 |
BEANS, PEAS, AND LENTLS
| Beans and Peas | ½ cup |
| Lentils | ½ cup |
| Lima beans | 2/3 cup |
CARBOHYDRATES PREPARED WITH FAT
Count as 1 carbohydrate plus 1 fat
| Biscuit | 1 |
| Crackers, butter type | 6 |
| Hashbrowns | 1 cup |
| Stuffing, bread | 1/3 cup |
| Waffle (4”) | 1 |
| Corn bread (2” cube) | 1 (2 oz) |
| Croutons | 1 cup |
| Potato chips | 9-13 |
| Taco shell (5”) | 2 |
FRUITS
Count as 15 grams of carbohydrates and 60 calories
| Apple, small | 1 (4 oz) |
| Applesauce, unsweetened | ½ cup |
| Apples, dried | 4 rings |
| Apricots, dried | 8 halves |
| Apricots, fresh | 4 whole |
| Apricots, canned | ½ cup |
| Banana, small | 1 (4 oz) |
| Blueberries | ¾ cup |
| Cantaloupe | 1 cup |
| Cherries, fresh | 12 |
| Grapefruit | ¾ cup |
| Grapes, small | 17 |
| Honeydew Melon | 1 cup |
| Kiwi | 1 |
| Mandarin oranges | ¾ cup |
| Mango | ½ cup |
| Nectarine | 1 (5 oz) |
| Orange, small | 1 |
| Peach, medium | 1 (4 oz) |
| Peaches, canned | ½ cup |
| Pear, large fresh | ½ |
| Pears, canned | ½ cup |
| Pineapple, fresh | ¾ cup |
| Pineapple, canned | ½ cup |
| Plum, small | 2 |
| Raisins | 2 Tbsp |
| Raspberries | 1 cup |
| Strawberries | 1 ¼ cup whole |
| Tangerine, small | 2 |
| Watermelon | 1 ¼ cup cubes |
FRUIT JUICE, UNSWEETENED
| Apple juice/cider | ½ cup |
| Cranberry juice cocktail | 1/3 cup |
| Grape juice | 1/3 cup |
| Grapefruit juice | ½ cup |
| Orange juice | ½ cup |
| Pineapple juice | ½ cup |
| Prune juice | 1/3 cup |
NONSTARCHY VEGETABLES
Counts as 5 grams of carbohydrate, 2 grams of protein, 0 grams of fat, and 25 calories
One vegetable exchange: ½ cup cooked or 1 cup raw
| Artichoke | Artichoke hearts | Asparagus |
| Ben Sprouts | Beans(green, wax) | Beets |
| Broccoli | Brussels Sprouts | Cabbage |
| Carrots | Cauliflower | Celery |
| Cucumber | Eggplant | Green onions |
| Greens | Leeks | Mushrooms |
| Okra | Onions | Pea Pods |
| Peppers | Radishes | Salad greens |
| Sauerkraut | Spinaches | Summer Squash |
| Tomato | Tomatoes, canned | Tomato sauce |
MILK AND DAIRY PRODUCTS
Counts as 12 grams of carbohydrates and 8 grams of protein
FAT-FREE AND LOW FAT MILK
(0-3 grams of fat per serving)
| Fat-Free milk | 1 cup |
| 1% milk | 1 cup |
| ½% milk | 1 cup |
| Yogurt, fat free | 6 oz |
REDUCED FAT
(5 GRAMS OF FAT PER SERVING)
| 2% milk | 1 cup |
| Yogurt, low fat | 6 oz |
| Soy milk | 1 cup |
HIGH FAT
(8 GRAMS OF FAT PER SERVING)
| Whole milk | 1 cup |
| Yogurt, regular | 8 oz |
MEAT AND MEAT SUBSTITUTES
Meat and meat substitutes that contain both protein and fat are on this list. In general, one meat exchange is:
- 1oz of meat, fish, poultry, or cheese
- ½ cup of beans, peas, or lentils
Based on the amount of fat they contain meats are divided into four categories:
- Very lean
- Lean
- Medium-fat
- High-fat
One ounce of each of the follow includes:
|
Carbohydrates (grams) |
Protein (grams) |
Fat (grams) |
Calories |
|
| Very lean |
0 |
7 |
0-1 |
35 |
| Lean |
0 |
7 |
3 |
55 |
| Medium-fat |
0 |
7 |
5 |
75 |
| High-fat |
0 |
7 |
8 |
100 |
VERY LEAN MEAT AND MEAT SUBSTITUTES
One very lean meat exchange counts as 0 grams of carbohydrates, 7 grams of protein, 0-1 grams of fat, and 35 calories
One very lean meat exchange is equal to any on of the following items:
|
Poultry |
|
| Chicken-white meat, no skin | 1 oz |
| Turkey-white meat, no skin | 1 oz |
| Cornish hen-no skin | 1 oz |
|
Fish |
|
| Cod | 1 oz |
| Flounder | 1 oz |
| Haddock | 1 oz |
| Halibut | 1 oz |
| Trout | 1 oz |
| Lox (salmon) | 1 oz |
| Tuna-fresh or canned in water | 1 oz |
|
Shellfish |
|
| Clams | 1 oz |
| Crabs | 1 oz |
| Lobster | 1 oz |
| Scallops | 1 oz |
| Shrimp | 1 oz |
| Imitation shellfish | 1 oz |
|
Game |
|
| Duck-no skin | 1 oz |
| Venison | 1 oz |
| Buffalo | 1 oz |
| Ostrich | 1 oz |
Cheese with 1 gram of fat or less per oz
| Fat-free cottage cheese | ¼ cup |
| Low-fat cottage cheese | ¼ cup |
| Fat-free cheese | 1 oz |
Other
Processed sandwich meats with 1 gram of fat or less per oz
|
Shaved meats, deli thin (Processed sandwich meats with 1 gram of fat or less per oz) |
|
| Chipped beef | 1 oz |
| Turkey ham | 1 oz |
| Baked ham | 1 oz |
| Egg whites | 2 |
| Egg substitutes | ¼ cup |
| Hot dogs with 1 gram fat or less per ounce | 1 oz |
| Kidney-high in cholesterol | 1 oz |
| Sausage with 1 gram of fat or less per ounce | 1 oz |
Count the following items as one very lean meat and one carbohydrate exchange:
| Beans | ½ cup |
| Peas | ½ cup |
| Lentils | ½ cup |
LEAN MEAT AND MEAT SUBSTITUTES LIST
Counts as 0 grams of carbohydrate, 7 grams of protein, 3 grams of fat, and 55 calories
One lean meat exchange is equal to any one of the following items:
|
Beef (Lean beef-trimmed of fat) |
|
| Round | 1 oz |
| Sirloin | 1 oz |
| Flank steak | 1 oz |
| Tenderloin | 1 oz |
| Roast-rib, chuck, rump | 1 oz |
| Steak-T-bone, porterhouse | 1 oz |
| Ground round | 1 oz |
|
Pork |
|
| Ham- boiled | 1 oz |
| Canadian Bacon | 1 oz |
| Tenderloin | 1 oz |
| Center loin chop | 1 oz |
|
Lamb |
|
| Roast | 1 oz |
| Chop | 1 oz |
| Leg | 1 oz |
|
Veal |
|
| Lean chop | 1 oz |
| Roast | 1 oz |
|
Game |
|
| Goose-no skin | 1 oz |
| Rabbit | 1 oz |
|
Poultry |
|
| Chicken-dark meat no skin | 1 oz |
| Turkey-dark meat no skin | 1 oz |
| Chicken-white meat with skin | 1 oz |
|
Fish |
|
| Herring | 1 oz |
| Oysters | 6 medium |
| Salmon | 1 oz |
| Catfish | 1 oz |
| Tuna –canned in oil, drained | 1 oz |
| Sardines-canned | Medium |
|
Cheese |
|
| 4.5% cottage cheese | ¼ cup |
| Grated Parmesan | 2 Tbsp |
| Cheese with 3 grams of fat or less per ounce | 1 ½ oz |
MEDIUM FAT MEAT AND MEAT SUBSTITUTES
Counts as 0 grams of carbohydrate, 7 grams of protein, 5 grams of fat, and 75 calories
One mediums-fat meat exchange is equal to any one of the following items:
|
Beef |
|
| Ground beef | 1 oz |
| Meatloaf | 1 oz |
| Corned beef | 1 oz |
| Short ribs | 1 oz |
| Prim rib | 1 oz |
|
Pork |
|
| Top loin | 1 oz |
| Chop | 1 oz |
| Boston butt | 1 oz |
| Cutlet | 1 oz |
|
Lamb |
|
| Rib roast | 1 oz |
| Ground | 1 oz |
|
Veal |
|
| Cutlet | 1 oz |
| Ground/cubed | 1 oz |
|
Poultry |
|
| Chicken-dark meat with skin | 1 oz |
| Ground turkey | 1 oz |
| Ground chicken | 1 oz |
| Fried chicken-with skin | 1 oz |
|
Fish |
|
| Any fried fish product | 1 oz |
|
Cheese |
|
| Feta | 1 oz |
| Mozzarella | 1 oz |
| Ricotta | ½ cup (2oz) |
|
Other |
|
| Egg-limit 3 per week | 1 |
| Sausage with 5 grams of fat | 1 oz |
| Tofu | 4oz or ½ cup |
HIGH FAT MEAT AND MEAT SUBSTITUTES
Counts as 0 grams carbohydrate, 7grams of protein, 8 grams of fat, and 100 calories
REMEMBER THESE ITEMS ARE HIGH IN SATURATD FAT,
CHOLESTEROL, AND COLORIES AND MAY RAISE BLOOD CHOLESTEROL LEVELS IT EATEN ON A REGULAR BASIS.
One high-fat meat choice is equal to any one of the following items:
|
Pork |
|
| Spareribs | 1 oz |
| Ground pork | 1 oz |
| Pork sausage | 1 oz |
|
Cheese |
|
| American | 1 oz |
| Cheddar | 1 oz |
| Monterey Jack | 1 oz |
| Swiss | 1 oz |
Other: Processed sandwich meats with 8 grams of fat or less per ounce, such as:
| Bologna | Pimento loaf | Salami |
| Polish sausage | Bratwurst | Italian sausage |
| Knockwurst | Smoked sausage | Kielbasa |
| Hot dog-turkey | Bacon-3 slices |
FATS
Counts as 5 grams of fat and 45 calories
MONOUNSATURATED FATS LIST
| Avocado | 2 Tbsp |
|
Oil |
|
| Canola | 1 tsp |
| Olive | 1 tsp |
| Peanut | 1 tsp |
|
Nuts |
|
| Almonds | 6 nuts |
| Cashews | 6 nuts |
| Peanuts | 10 nuts |
| Pecans | 4 halves |
| Mixed nuts | 6 nuts |
| Sesame seeds | 1 Tbsp |
| Peanut butter | ½ Tbsp |
| Tahini or sesame paste | 2 tsp |
|
Olives |
|
| Black | 8 large |
| Green, stuffed | 10 large |
POLYUNSATURATED FATS LIST
| Margarine | 1 tsp |
| Lower fat spread-30-50% | 1 Tbsp |
| Mayonnaise-Regular | 1 tsp |
| Reduced fat | 1 Tbsp |
| Nuts: walnuts, English | 4 halves |
| Oil-corn, safflower, soybean | 1 tsp |
| Salad dressing-regular | 1 Tbsp |
| reduced fat | 2 Tbsp |
| Miracle whip salad dressing | 2 tsp |
| Seeds-sunflower, pumpkin | 1 Tbsp |
SATURATED FATS LIST
| Bacon, cooked | 1 slice |
| Butter, stick | 1 tsp |
| Butter, reduced fat | 1 Tbsp |
| Cream cheese, regular | 1 Tbsp |
| Sour cream, regular | 2 Tbsp |
| Bacon grease | 1 tsp |
| Butter, whipped | 2 tsp |
| Cream, half and half | 2 Tbsp |
| Cream cheese, reduced fat | 1 ½ Tbsp |
| Sour cream, reduced fat | 3 Tbsp |
FREE FOOD LIST
Foods with a serving size should be limited to 3 servings per day
FAT-FREE OR REDUCED-FAT FOODS
| Cream cheese, fat-free | 1 Tbsp |
| Creamers, nondairy, powder | 2 tsp |
| Creamers, nondairy, liquid | 1 Tbsp |
| Mayonnaise, reduced-fat | 1 Tbsp |
| Mayonnaise, fat-free | 1 Tbsp |
| Margarine spread, reduced fat | 1 tsp |
| Margarine spread, fat-free | 4 Tbsp |
| Miracle Whip, reduced fat | 1 tsp |
| Miracle Whip, fat-free | 1 Tbsp |
| Salad dressing, fat-free or low fat | 1 Tbsp |
| Whipped topping, regular | 1 Tbsp |
| Whipped topping, light or fat-free | 2 Tbsp |
SUGAR-FREE FOODS
| Candy, hard, sugar free | 1 candy |
| Gum, sugar free | |
| Jam or jelly, light | 2 tsp |
| Syrup, sugar free | 2 Tbsp |
| Gelatin dessert, sugar free |
DRINKS
| Bouillon, broth, consommé | club soda |
| Carbonated or mineral water | Coffee |
| Bouillon or broth, low sodium | Tea |
| Diet soft drinks, sugar free | Drink mixes, sugar free |
| Tonic water, sugar free |
CONDIMENTS
| Ketchup | 1 tbsp |
| Lemon juice | Horseradish |
| Mustard | Vinegar |
| Pickles, sweet gherkin | ¾ oz |
| Soy sauce, regular or light | 1 Tbsp |
| Pickle relish | 1 Tbsp |
| Pickles, sweet | 2 slices |
| Salsa | ¼ cup |
| Taco sauce | 1 Tbsp |
| Yogurt | 2 Tbsp |
SEASONINGS
| Flavoring extracts | Pimento | Wine, used in cooking |
| Herbs, fresh/dried | Tabasco sauce | Worcestershire sauce |
| Spices | Garlic | Hot Pepper sauce |
