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Food Exchange | US Unit | Metric | Comments | Starches | 80 Calories | 15 g Carb., 3 g Protein, 1 g Fat | * bread * breads, other * tortilla * crackers * cooked cereals * dry cereals, unsweetened * dry cereals, sweetened * dry flour or grain * pasta * rice * corn * popcorn * potato (small) * potato, mashed * sweet potato * squash, winter * cooked beans, peas, lentils
(add 1 meat exchange) | 1 slice 1 oz 1 (6") 4-6 (3/4 oz) 1/2 cup 3/4 cup 1/2 cup 3 Tbsp 1/2 cup 1/3 cup 1/2 cup 3 cups 1 (3 oz) 1/2 cup 1/3 cup 1 cup 1/2 cup | 1 slice 30 g 1 (15 cm) 4-6 (20 g) 125 ml 175 ml 125 ml 45 ml 125 ml 80 ml 125 ml 720 ml 1 (85 g) 125 ml 80 ml 250 ml 125 ml | * Most starches are a good source of B vitamins * Choose whole grain foods such as 'all natural, 100% whole wheat' bread, pasta, tortillas, and brown rice, etc. for nutrients and fiber. * Combine beans (starch & meat) with grains (starch) for their complimentary proteins and fiber * Combine grains (starch) with milk (milk) or cheese (meat) to compliment proteins. * Add additional fat exchanges for starchy foods prepared with fat. | Vegetables | 25 Calories | 5 g Carb., 2 g Protein | * raw vegetables * cooked vegetables * tomato or vegetable juice | 1 cup 1/2 cup 1/2 cup | 250 ml 125 ml 125 ml | * Choose more dark green leafy and deep yellow vegetables such as spinach, broccoli, carrots, and peppers. | Fruit | 60 Calories | 15 g Carb. | * fresh fruit * melon (cubes) * canned fruit * dried fruit * fruit juice | 1 small 12 oz (1 cup) 1/2 cup 1/4 cup 1/2 cup | 1 small 360 g (250 ml) 125 ml 60 ml 125 ml | * Choose whole fruits for fiber * Choose citrus fruits such as oranges, grapefruits, or tangerines | Meat & Substitutes | 35-145 Calories | 7 g Protein, 0-13 g Fat | * meat, poultry, fish

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