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