Appendix A: Modified Exchange Lists

Starch List

Each serving on this list contains approximately 15 grams of carbohydrate, 3 grams of protein, a trace of fat and 80 calories.


Very Lean Meat List

Each serving provides 7 grams of protein, 0-1 grams fat, 0 grams of carbohydrate, and 35 calories. Each serving is 1 oz. unless otherwise indicated.


Lean Meat List

Each serving has 7 grams of protein, 3 grams of fat, 0 grams of carbohydrate and 55 calories. (Choose USDA Select or Choice grades beef.)


Medium-Fat Meat List

One serving has 7 grams of protein, 5 grams of fat, 0 grams of carbohydrate, and 75 calories. (Includes most beef products.)


High-Fat List

One serving has 7 grams of protein, 8 grams of fat, 0 grams of carbohydrate and 100 calories.


Fat List

Each serving contains 5 grams of fat, 0 grams of protein, 0 grams of carbohydrate and 45 calories. The list is divided into three subgroups based on the main type of fat the foods contain – monounsaturated, polyunsaturated, and saturated fats. Each provides 0 grams of carbohydrate and 0 grams of protein.

Monosaturated fats:

Polyunsaturated fats:

Saturated fats:


Fruit List – fresh, frozen, or canned fruits that have no added sugar

Each serving provides 15 grams of carbohydrate, 0 grams of protein, 0 grams of fat, 60 calories, and 2 grams of fiber. Juices, however, provide no appreciable fiber.


Milk List

Each serving provides 12 grams of carbohydrate and 8 grams of protein. Quantity of fat and number of calories per serving depend on whether it is whole milk (fat = 8 grams; 150 calories), lowfat milk (fat = 5 grams; 120 calories), or skim or very low fat milk (fat = 0-3 grams; 90 calories).

Whole milk – 1 cup

Low fat:

Skim and very low fat:


Vegetable List

Each serving provides approximately 5 grams of carbohydrate, 2 grams of protein, 0 grams of fat, 25 calories, and 2-3 grams of dietary fiber.



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