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Diabetes Diet - Food Exchanges Photo Gallery

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Measuring Cups

The first thing you need to learn how to use the Exchange System is a set of measuring coops and spoons.

If you use the measuring cups and spoons for one week you will learn how to calculate the portions in your plate easily.

Take them wherever you go for one week and soon you won't need them anymore.

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Dairy Exchanges


1 Serving gives you 12g carbs, 8g protein, 0-8g fat, 90-150 calories and is equal to:


• 1 cup of skimmed mild

• 1 cup partially skimmed milk (1-2%)

• ½ cup partially skimmed powdered milk

• ½ cup fat-free evaporated milk

• 1 cup low fat soy milk

• ¾ cup (6 ounces) fat-free, sugar-free yogurt

• ½ cup frozen yogurt

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Fruit Exchanges
 

1 Serving is equal to:
 

• 1 small apple, peach, pear or orange

• ½ banana or mango

• ½ grapefruit or large orange

• 17 small grapes or 12 large ones

• ½ cup of cantaloupe, watermelon, papaya or

pineapple

• 1 cup of strawberries, raspberries or cranberries

• ½ cup of canned fruit or fruit juice

• 2 tablespoons of raisins or any dry fruit

Each fruit exchange gives you 15g of carbs and 60 calories. Fruits are loaded with vitamins, minerals and fiber, but also with fructose and other sugars that raise your blood glucose.

You should try to eat fresh fruits instead of juice, since juice will raise your blood sugar faster than the whole fruit. However, if you are having a low you should choose the juice instead of the whole fruit.

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Starch Exchanges
One exchange contains 15 grams of carbohydrates and about 80-100 calories and is:

·  
1/2 cup of cooked cereal, grain or pasta
·  1/2 cup cooked starchy vegetables like potato, corn, green peas, sweet potato
·  1 ounce of grains like 1 slice of bread, 1 small tortilla or 1 ounce dry cereal
·  1/2 cup cooked beans or lentils
·  3/4 to 1 ounce of most snack foods; however, some snack foods also have fat
Choose whole cereals, potatoes and beans due to their fiber content and low glycemic index.

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Vegetable Exchanges

Starchy vegetables including potatoes, green peas, corn, sweet potatoes, and winter squash are not in the vegetable list but in the starch list.


It takes three vegetable exchanges to make one carb choice.
One vegetable exchange contains 5 grams of carbohydrates and is:

·  1 cup raw vegetables

·  1/2 cup cooked or canned vegetables

·  1/2 cup vegetable juice

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Meat Exchanges

1 serving gives you 7g of protein, 3-8g of fat and 60-100 calories. 

1 portion is equal to:


• 1 ounce cooked fish, chicken or meat

• 1 whole egg or 2 egg whites

• 1 ounce water-packed tuna

• 1 ounce shellfish (shrimp, lobster)

• 1 ounce low fat cheese

• ¼ cup low fat cottage cheese

• ½ cup tofu or soy products

Choose lean cuts and skinless poultry. Also, go for chicken and turkey breast and avoid tighs, legs and wings.

The best cooking methods for these foods are grilling, broiling and baking.






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Fat Exchanges


1 serving gives you 5g of fat, 45 calories and is equal to:


• 1 teaspoon olive oil, canola oil or peanut oil

• 1 teaspoon sunflower or corn oil

• 1 teaspoon butter or margarine

• 1 tablespoon light mayonnaise

• 1 tablespoon salad dressing

• 2 tablespoons cream

• 2 tablespoons light cream cheese

• 1 slice of bacon

• 8 olives

• 6 almonds

• 20 small peanuts or 10 large ones

• 1/8 avocado or 2 tablespoons guacamole


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