Title: Diabetic Info on Usa Food Exchanges
Categories: Diabetic, Info/help
Yield: 1 info/help
List 1: Starch/Bread Exchange
Each item in this list contains approzimately 15 g of carbohydate,
3 g of protein, a trace of fat, and 80 calories. You can choose
your Starch Exchanges from any items on this list. If you want to
eat a Starch food that is not on this on this list, the general
rule is that:
1/2 cup of cereal, grain, or pasta is one serving.
1 oz of a bread product is one serving. (about 1 slice)
List 2: Meat Exchanges
Each serving of meat and substitutes on this contains about 7 g
protein. The amount of fat and number of calories vary, depending
on what kind of meat or substitute you choose. There are 3 parts
based on the amount of fat & calories.
LEAN MEAT, MEDIUM-FAT MEAT, & HIGH-FAT MEAT.
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LEAN MEAT CAR: 0 PROTEIN 7 g FAT: 3 g CALORIES: 55
MEDIUM-FAT MEAT CAR: 0 PROTEIN 7 g FAT: 5 g CALORIES: 75
HIGH-FAT MEAT: CAR: 0 PROTEIN 7 g FAT: 8 g CALORIES: 100
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List 3: Vegetable Exchange
List contains about 5 g of carbohydrate, 2 g protein, and about
25 calories. Unless otherwise noted, the serving size for
vegetables (1 Vegetable Exchange) is:
1/2 cup of cooked vegetables or vegetable juice. -OR-
1 cup of raw vegetables.
List 4: Fruit Exchanges
List contains about 15 g of carbohydarate and about 60 calories.
1/2 cup of fresh fruit or fruit juice -OR-
1/4 cup of dried fruit.
List 5: Milk Exchange
Each serving of milk or milk products on this list contains about
12 g of carbohydrate and 8 g of protein. List is divided into
3 parts based on the amount of fat and calories:
skim/very low-fat milk milk, low-fat milk and whole milk.
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Skim/very low-fat CAR: 12 g PROTEIN: 8 g FAT: TRACE CALORIES: 90
(This is like a skim milk or any other skim/very low-fat)
Low-fat CAR: 12 g PROTEIN: 8 g FAT: 5 g CALORIES: 120
(This is like a 2% milk)
Whole CAR: 12 g PROTEIN: 8 g FAT: 8 g CALORIES: 150
(This is like plain old whole milk)
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List 6: Fat Exchanges
Fat list contains about 5 g of fat and 45 calories. The foods in
the fat list contain mostly fat, although some item may also
contain a small amount of protein. All fats are in calories and
should be carefully measured. We all should eat unsaturated fats
instead of saturated fats.
Free foods: A free food is any food or drink that contains a fewer
than 20 calories per serving. You can eat as much as you want of
those items that have no serving size specified. You may eat two or
three servings per day of those items that have a specific serving
size. Be sure to spread them out through the day.
Source: The Art of Cooking for the Diabetic
by Mary Abbott Hess, R.D., M.S and Katharine Middleton
Brought to you and yours via Nancy O'Brion and her Meal-Master
