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.
- Corn – ½ cup
- Potato, baked or broiled – 1 small (3 oz.)
- Potato, mashed – ½ cup
- Bread – 1 slice (1 oz.)
- Bagel – ½ (1 oz.)
- Winter squash – 1 cup
- Baked beans – 1/3 cup
- Cooked cereal – ½ cup
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.
- Poultry (1 oz. of chicken or turkey -- no skin, white meat only)
- Fresh fish (1 oz.)
- Dried beans, peas or lentils (cooked) – ½ cup (Provides one very lean meat and one starch serving.)
- Egg substitutes – ¼ cup
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.)
- Boiled ham (1 oz.)
- Sirloin steak (1 oz.)
- Cottage cheese (4.5% fat) (¼ cup)
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.)
- Ground beef (1 oz.)
- Pork chops (top loin) (1 oz.)
- Dark chicken with skin (1 oz.)
- Egg – 1
High-Fat List
One serving has 7 grams of protein, 8 grams of fat, 0 grams of carbohydrate and 100 calories.
- American cheese (1 oz.)
- Pork spareribs (1 oz.)
- Peanut butter – 2 tbsp (but this would add one fat serving in one's intake in addition to the high-fat meat)
- Hot dog (turkey or chicken) – 1
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:
- Olive oil – 1 tsp.
- Ripe black olives – 8 large
- Peanut butter – 2 tsp.
Polyunsaturated fats:
- Margarine – 1 tsp.
- Reduced-fat margarine – 1 tbsp.
- Regular mayonnaise – 1 tsp.
Saturated fats:
- Bacon – 1 slice
- Butter – 1 tsp.
- Sour cream – 2 tbsp.
- Sour cream, reduced fat – 3 tbsp.
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.
- Apple – 2" diameter, 1
- Banana – 1 small
- Raisins – 2 tbsp
- Unsweetened applesauce – ½ cup
- Orange juice – ½ cup
- Prune juice – 1/3 cup
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:
- 2% milk – 1 cup
- Non-flavored, low-fat yogurt – ¾ cup
Skim and very low fat:
- Skim milk – 1 cup
- 1% milk – 1 cup
- Low-fat buttermilk – 1 cup
- Non-flavored, non-fat yogurt – ¾ cup
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.
- Cooked vegetables – ½ cup
- Raw vegetables – 1 cup