Food Exchange Information For Diabetics

The diabetic patient's meal plan should specify that he or she can have specific numbers of exchanges; for example, a typical lunch may allow two bread, two meat, one fat, two vegetable, and one fruit portion. By referring to a list of exchanges, the person can develop his or her own menu. The idea is that by following the exchange system, the person will automatically pirate distribution of carbohydrates, protein, and fats.

Many diabetic patients find the exchange system convenient and workable. For others, however, it is better in theory than in actuality. For example, ethnic and convenience foods may be difficult to find on a standard exchange list. Most processed foods will have a number of different exchanges, and keeping track of them is more than many people can cope with.

Most of the recipes featured in The Diabetic Gourmet Magazine and The Diabetic Newsletter feature exchange information in addition to traditional nutritional information, such as calories, fat, and carbohydrates. This should make it easy to incorporate new recipes into your meal plan.

Some dietitians and diabetes educators stress working with exchanges; others will teach patients how to estimate percentages of carbohydrates, fats and protein in a meal and then tailor portions to fit their overall meal plan. In either event, the meal plan should be based on a system that the patient (or person who prepares the meals) understands. It also should take into account individual food preferences and lifestyles.

Within each group below, the foods can be exchanged for each other. You can use the lists below to give yourself more choices.

Vegetables
Fat-Free and Very Lowfat Milk
Very Lean Protein
Fruits

Lean Protein
Medium Fat Proteins
Starches
Fats

Vegetables

Contain 25 calories and 5 grams of carbohydrate.
One serving equals:

1/2 cup	Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 cup	Raw vegetables or salad greens
1/2 cup	Vegetable juice
If you?re hungry, eat more fresh or steamed vegetables.

Fat-Free and Very Lowfat Milk

Contain 90 calories per serving.
One serving equals:

1 cup	Milk, fat-free or 1% fat
3/4 cup	Yogurt, plain non fat or low fat
1 cup	Yogurt, artificially sweetened

Very Lean Protein

Choices have 35 calories and 1 gram of fat per serving.
One serving equals:

1 ounce	Turkey breast or chicken breast, skin removed
1 ounce	Fish fillet (flounder, sole, scrod, cod, etc.)
1 ounce	Canned tuna in water
1 ounce	Shellfish (clams, lobster, scallop, shrimp)
3/4 cup	Cottage cheese, non fat or low fat
2 each	Egg whites
1/4 cup	Egg substitute
1 ounce	Fat-free cheese
1/2 cup	Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Fruits

Contain 15 grams of carbohydrate and 60 calories.
One serving equals:

1 small	Apple, banana, orange, nectarine
1 medium	Fresh peach
1	Kiwi
1/2	Grapefruit
1/2	Mango
1 cup	Fresh berries (strawberries, raspberries or blueberries)
1 cup	Fresh melon cubes
1/8 th	Honeydew melon
4 ounces	Unsweetened Juice
4 teaspoons	Jelly or Jam

Lean Protein

Choices have 55 calories and 2-3 grams of fat per serving.
One serving equals:

1 ounce	Chicken- dark meat, skin removed
1 ounce	Turkey- dark meat, skin removed
1 ounce	Salmon, Swordfish, herring
1 ounce	Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 ounce	Veal, roast or lean chop*
1 ounce	Lamb, roast or lean chop*
1 ounce	Pork, tenderloin or fresh ham*
1 ounce	Low fat cheese (3 grams or less of fat per ounce)
1 ounce	Low fat luncheon meats (with 3 grams or less of fat per ounce)
1/4 cup	4.5% cottage cheese
2 medium	Sardines
* Limit to 1-2 times per week

Medium Fat Proteins

Choices have 75 calories and 5 grams of fat per serving.
One serving equals:

1 ounce	Beef (any prime cut), corned beef, ground beef **
1 ounce	Pork chop
1 each	Whole egg (medium) **
1 ounce	Mozzarella cheese
1/4 cup	Ricotta cheese
4 ounces	Tofu (note this is a Heart Healthy choice)
** choose these very infrequently

Starches

Contain 15 grams of carbohydrate and 80 calories per serving.
One serving equals:

1 slice	Bread (white, pumpernickel, whole wheat, rye)
2 slice	Reduced calorie or "lite" Bread
1/4 (1 Ounce)	Bagel (varies)
1/2	English muffin
1/2	Hamburger bun
3/4 cup	Cold cereal
1/3 cup	Rice, brown or white- cooked
1/3 cup	Barley or couscous- cooked
1/3 cup	Legumes (dried beans, peas or lentils)- cooked
1/2 cup	Pasta- cooked
1/2 cup	Bulgar- cooked
1/2 cup	Corn, sweet potato or green peas
3 ounce	Baked sweet or white potato
3/4 ounce	Pretzels
3 cups	Popcorn, hot air popped or microwave (80% light)

Fats

Contain 45 calories and 5 grams of fat per serving.
One serving equals:

1 teaspoon	Oil (vegetable, corn, canola, olive, etc.)
1 teaspoon	Butter
1 teaspoon	Stick margarine
1 teaspoon	Mayonnaise
1 Tablespoon	Reduced fat margarine or mayonnaise
1 Tablespoon	Salad dressing
1 Tablespoon	Cream cheese
2-Tablespoons	Lite cream cheese
1/8th	Avocado
8 large	Black olives
10 large	Stuffed green olives
1 slice	Bacon