The first thing you need to learn how to use the Exchange System is a set of measuring coops
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.
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
• 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
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
• 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.
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
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.
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:
cup raw vegetables
· 1/2 cup cooked
or canned vegetables
cup vegetable juice
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
• 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.
1 serving gives you
5g of fat, 45 calories and is equal to:
• 1 teaspoon olive oil, canola oil or peanut
• 1 teaspoon sunflower or corn oil
• 1 teaspoon butter or margarine
1 tablespoon light mayonnaise
• 1 tablespoon salad dressing
• 2 tablespoons
• 2 tablespoons light cream cheese
• 1 slice of bacon
• 6 almonds
• 20 small peanuts or 10 large ones
• 1/8 avocado or 2 tablespoons guacamole