Food Exchange Guide QUICK GUIDE to FOOD EXCHANGES and CARBOHYDRATE COUNTING
Food exchange guide QUICK GUIDE TO FOOD EXCHANGES AND CARBOHYDRATE COUNTING In the food exchange system, foods are grouped into food lists according to their carbohydrate, protein, and fat content. Foods within each list contain similar amounts of total Non- Starchy Vegetables calories, carbohydrate, protein, and (5 grams carbohydrate, 2 grams protein, and 25 fat. Your dietitian can help you calories per serving) identify how many servings you 1 serving : ½ Cup cooked vegetables or need for your meal plan. vegetable juice , or 1 Cup of raw vegetables Artichoke (and Mixed vegetables (without hearts) corn or peas) Asparagus Mushrooms, all kinds, Baby corn fresh Beans (wax, green, Okra Fruits Italian) Onions (15 grams Carbohydrate and 60 calories Bean Sprouts Oriental radish, or Daikon per serving) Beets Pea Pods Serving Size Broccoli Peppers, All Varieties Dried Fruit ¼ Cup Brussels Sprouts Radishes Canned or Frozen fruit Cabbage (green, Rutabaga (unsweetened) ½ Cup purple, Bok Choy) Sauerkraut Fresh Fruit Carrots Soybean Sprouts Apple, raw 1 Each Cauliflower Spinach Apple sauce ½ Cup Celery Squash (Summer, Banana, medium ½ Each Chayote crookneck, Berries(boysenberries, Cucumber Zucchini) raspberries) 1 Cup Eggplant Sugar pea snaps Berries( blackberries, Green onion or Swiss Chard blueberries) ¾ Cup scallions Tomato (Fresh or Canned) Cantaloupe and honey dew Greens (Collard, Sauce melon 1 Cup Kale, Mustard, Tomato/Vegetable Cherries, Raw 12 Each Turnip) Juice Grapefruit, medium ½ Each Jicima Turnips Grapes, small 15 Each Leeks Water Chestnuts Mandarin Oranges ¾ Cup Yard long beans Mango, small ½ Each Orange, medium 1 Whole Papaya 1 Cup Peach or pear, medium 1 Whole = Good source of fiber Tbsp = Tablespoon Pineapple ¾ Cup = High in Salt tsp = Teaspoon Plums, raw 2 Each Raisins 2 Tbsp Oz.
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