List 1: milk exchanges
Carbohydrate 12 gm, protein 8 sgm, fat10 gm., per serving.
Food __________________________________one exchange
_________________By measures ______________by weight _________________________________________In gms.
Milk ______________1 cup (8 oz) ________________240
Milk, evaporated ________½ cup_________________120
Milk, powder, whole ______¼ cup 3 level tablespoons ____35
Buttermilk* _____________1 cup _________________240
Milk, skim * _____________1 cup _________________240
Curds _________________1 cup _________________100
*Add 10 gm. Fat (2 fat exchanges; see list 5). Most commercial butter-milk is skimmed. Check local supplies.
List 2: vegetable exchange
Group A
Carbohydrate, protein and fat negligible in amounts ordinarily used. If more than one cup in cooked form is used at one meal, it should be calculated as one serving of group B below.
Asparagus, gourds, watercress, Broccoli(), lady’s fingers, greens(), Brussels sprouts, mushrooms, beet greens, Cabbage, parsley(), chard, Cauliflower, pepper( green)(), kale, Celery, radish, mustard, Cucumber, rhubarb, spinach, Egg-plant (bringer), sauerkraut, turnip greens, French beans (young), summer squash.
Note: in southern Asia, there are numerous green vegetables with light spongy texture or nutritious leaves. These cannot be listed here but can very well be included in this list.
() these vegetables are of high vitamin A content. Use at least on e serving each day.
Group B
CHO 7 gm., protein 2 gm., fat negligible per serving (1/4 cup, 100 gm.)
Beets, pears ( green), squash (winter)*, Carrots*, pumpkin, turnip, Onions, rutabagas.
List 3: fruit exchanges
Fresh, cooked, canned, or frozen unsweetened. CHO 10 gm., protein and fat negligible per serving.
Fruits ________________________ one exchange
___________________By measures _____________by weight
___________________________________________In gms.
Apple, 1 small ________2’’ diameter ________________80
Apple sauce __________ ½ cup __________________100
Apricots, dry __________4 halves _________________20
Apricots, fresh _________2 medium _______________100
Plantain _____________½ small _________________50
erries (blackberries),
Raspberries ____________1cup __________________150
Cherries ___________10 large or 15 small ___________75
Dates ___________________2 large ______________15
Figs, fresh _________________2 large _____________50
Figs, dried ________________1 small ______________15
Grape-fruit _______________½ small _____________125
Grape-fruit juice ____________½ cup ______________100
Grapes ___________________12 _________________75
Grape juice ________________½ cup ______________60
Guava ___________________2/3 cup ______________120
Jack-fruit _________________½ cup _______________60
Melon, yellow_______________ ½ fruit _____________150
Mango ___________________½ small ______________70
Lime* ____________________1 small ______________100
Orange juice* _______________1/2 cup _____________100
Papaya ___________________1/3 medium __________100
Palmyra fruit _______________one ________________15
Peach ___________________1 medium _____________100
Pear ____________________1 small _______________100
Pineapple _______________½ cup cubed ____________80
Pineapple juice ____________1/3 cup _______________80
Plums __________________2 medium _____________100
Prunes, dried ______________2 medium ____________25
Raisins __________________2 table sp., level ________15
Rhubarb __________________see list 2A
Loose skin limes _____________1 large _____________100
Water-melon________________ 1 cup diced
_________________________1 slice 3” by 1½” ______175
*these vegetables are of high vitamin a content. Use at least one serving each day
List 4: bread exchanges
CHO 15 gm., protein 2 gm., fat negligible per serving.
Food ______________________________ one exchange
______________________By measures __________by weight
__________________________________________In gms.
Scone, roll _______________2” diameter _____________35
Muffin _________________2” diameter _____________35
Corn-bread ______________1 ½ cube _______________35
Cereals, cooked ____________½ cup cooked ___________100
Cereals, dry (flakes, puffed
and Shredded varieties) ______¾ cup scant ____________20
Rice, macaroni,
Noodles, spaghetti ___________½ cup cooked __________100
Biscuits ____________________½ cup ______________20
Corn ______________________1/3 cup _____________80
Parsnips ____________________ ½ cup ____________ 125
Potatoes
White baked _________________ 2” diameter ________ 100
White boiled or mashed _________½ cup _____________ 100
Sweet or yam ________________¼ cup _____________ 50
Ice-cream, vanilla _____________ ½ cup _____________ 70
(Omit two fat exchanges)
Sponge cake, no icing __________1 ½ cube ____________ 25
*These fruits are rich sources of vitamin c. use at least one serving each day.
List 5: fat exchanges
Carbohydrate and protein negligible, fat 5 gm., per serving.
Food ____________________________one exchange
_______________________By measures ________by weight
__________________________________________In gms.
Butter or margarine _________ 1 level tsp _____________5
Cream, light, sweet or sour 20% _ 2 level tsp ____________ 30
Cream, heavy – 40% _________ 1 level tsp ____________ 15
Cream cheese ______________ 1 level tsp _____________ 15
French dressing ____________ 1 level tsp _____________ 15
Mayonnaise _______________ 1 level tsp _____________ 15
Oil or cooking fat ____________ 1 level tsp _____________ 5
Olives ______________________ 5 small _____________ 50
Avocado _____________________ 1 tbsp _____________ 15
List 6: vegetarian foods of high protein value exchanges
Group A
Foods high in CHO and protein. Fat negligible. CHO 2 gm., protein 7 gm., per serving.
food ____________________________________one exchang _________________________________________by weight
Common dry beans ( ½ cup = 3 oz. ) ___________________ 1 oz.
Dry peas ______________________________________ 1 oz
Green beans ____________________________________ 3 oz
Whole wheat flour* _______________________________ 2 oz
Fresh skin cow’s milk ______________________________ 8 oz.
Buttermilk _____________________________________ 8 oz.
Dhal, grams dry wt. _______________________________ 3 oz.
*leave off 3 bread exchanges.
Group B
Foods high in protein and fat. CHO 7 gm., protein 7 gm., fat 8 gm., per serving.
food __________________________________ One exchange
_______________________________________By weight
Soya beans dry _______________________________ 2/3 oz
Almonds ____________________________________ 1 oz.
Peanut butter or roasted peanuts ___________________ 1 oz.
Walnuts _____________________________________ 1 oz.
Whole cow’s milk or curds* _______________________ 7 oz.
Cheddar cheese () ______________________________ 1 oz.
Egg () _______________________________________ 1
Group C
Foods high in protein low in fat. CHO 7 gm., fat 2 gm. Per serving.
food ____________________________________ One exchange __________________________________________By weight
Cottage cheese ___________________________________ ¼ cup
Skim milk ______________________________________ 8 oz
Powdered milk ¼ cup ____________________________ 35 oz
Buttermilk _____________________________________ 8 oz.
*add two fat exchanges when curds are used.
() add one fruit exchange.
so let's take an example. a man weights 95 ib which when converted to kg gives 48 kg. thus he needs 1080 calories, 108 gm. Protein 48 gm. Fat 50 gm. this is how it will be calculated.
Food _________________number of _________weight in gms
______________________Serving _____CHO ____P ____F
Milk exchange _____________2 _________24 _____16 ____16
Vegetable exchange 2A _______1 _________0 ______0 _____0
Vegetable exchange 2B _______2 _________14 _____4 _____0
Fruit exchange _____________2 ________20 ______4 _____0
read exchange _____________2 _________20 _____4 _____0
Fat exchange ______________4 _________0 ______0 _____20
Veg. protein exch. 6A ________ 1 _________20 _____7 _____0
Veg. protein exch. 6B ________2 _________14 _____14 ____16
__________________________________________________
_________________________________112 _____49 _____52
__________________________________________________
