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Nutrition Library: Healthy Eating
Exchange List
The following list provides detailed serving sizes and nutritional content for popular foods.
Vegetables
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
90 calories per serving.
One serving equals:
|
1 cup
|
Milk, fat-free or 1% fat |
| 3/4 cup |
Yogurt, plain nonfat or low fat |
| 1 cup |
Yogurt, artificially sweetened |
Very Lean Protein 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, nonfat or lowfat |
| 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 1very lean protein |
Fruits
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) |
| 1/4 cup |
Fresh melon cubes
|
| 1/8 th |
Honeydew melon
|
| 4 ounces |
Unsweetened Juice
|
| 4 teaspoons |
Jelly or Jam
|
Lean Protein 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
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