Food Exchanges

Starches* Fruit does NOT count as a starch

1/2 bagel = 1 starch
1 bagel= 3 starches or 2 starch and 1 protein
1 mini bagel= 1 starch
2 slices of Nature Valley Bread= 1 starch
1 bagel thin= 1 starch
1/2 pita pocket= 1 starch
10 pita chips= 1 starch
15 pita chips= 1 starch, 1 fat
12 Doritos= 1 starch
16 Doritos= 1 starch, 1fat
7 yogurt pretzels= 1 starch
12 yogurt pretzels= 1 starch, 1 fat
1 sandwich thin = 1 starch
1 slice of bread with at least 80 calories = 1 starch
1 english muffin = 1 starch
1 pancake (medium sized) or waffle = 1 starch
1 6 inch tortilla= 1 starch
1/2 cup pasta= 1 starch
Cereal= 1 starch( use serving size on food label)
1/2 cup oats= 1 starch
1/2 cup couscous = 1 starch
1/2 cup rice = 1 starch
1/2 potato= 1 starch
cup orzo=1 starch
2 red potatoes = 1 starch (depends on size)
1/2 cup mashed potatoes= 1 starch
1 cup winter squash and spaghetti squash= 1 starch
1/2 sweet potato= 1 starch
3 cups popped popcorn= 1 starch
1/2 cup lentils= 1 starch
1/2 cup black beans= 1 starch
1/2 cup garbanzo, pinto, kidney, white, black-eyed peas= 1 starch
1 cup croutons= 1 starch
1/2 cup granola= 1 starch, 1 fat
1/4 cup granola = 1 starch
2 taco shells= 1 starch
1 baked good ( Ex=slice of cake, brownie, muffin)= 1 starch, 1 fat
2 full Cracker sheets/Graham crackers= 1 starch
6 Vanilla wafers=1 starch
Crackers(Ritz, wheat thins, triscuit, saltines)= 1 starch ( go by serving on food label)
15 Teddy grahams= 1 starch
2 Fig Newtons= 1 starch
50 goldfish= 1 starch
1 pop tart= 1 starch, 1 fat
cup ice cream= 1 starch, 1 fat
cup ice cream= 1 fat or 1 starch

Protein
*Veggie burgers must be at least 100 calories, and have at least 8g protein
1 cup cow's milk= 1 protein (Almond milk is not considered a protein)
1/2 cup beans= 1 protein
2 servings of Tofu (5 oz) cup= 1 protein
1 Tofu griller= 1 protein
2 TB soy nut butter= 1 protein, 1 fat
2 TB peanut butter or almond butter= 1 protein, 1 fat
2 TBSP of seeds= 1 fat or 1 protein
cup seeds= 1 protein, 1 fat
3 Tbsp of nuts= 1 fat
1/3 cup nuts= 1 protein, 1 fat
1/2 cup tuna, salmon= 1 protein
cup rotisserie chicken = 1 protein
2 oz tempeh= 1 protein
4 oz tempeh = 1 protein, 1 starch
1 veggie burger (must be at least 100 calories)= 1 protein
1 vegan sausage patty = 1 protein
1 "real" sausage patty or link= 1 protein, 1 fat
3 slices Turkey bacon= 1 protein
1 "real" breaded chicken patty = 1 protein, 1 fat
1 Quorn breaded chicken patty= 1 protein
1 Quorn chicken cutlet= 1 protein
1/2 cup chicken salad or Tuna salad made with mayo= 1 protein and 1 fat
3 slices of Turkey= 1 protein
5 slices of tofurkey= 1 protein
1 large egg= 1 protein and 2 Eggs = 1 protein, 1 fat
1/2 cup cottage cheese= 1 protein
1/2 cup greek yogurt= 1 protein
1/2 cup yogurt = 1 protein
10 shrimp= 1 protein
cup hummus= 1 protein, 1 fat
15 shrimp= 1 protein
cup pine nuts= 1 proetin
cup ground beef= 1 protein, 1 fat
3 oz portion of steak= 1protein, 1 fat
cup shredded pork= 1 protein, 1 fat
3 1/2 inch slices of pork tenderloin= 1protein, 1 fat

Fat * Oil can count as a fat exchange when cooking individually

*All cheese can count as a fat (double the portion for veggie cheese and laughing cow cheese
for it to count as a fat)
1 Tbsp oil= 1 fat
1 Tbsp salad dressing= 1 fat
2 Tbsp cream cheese= 1 fat
1 Tbsp butter= 1 fat
1 Tbsp nut butter= 1 fat
3 Tbsp (almonds, walnuts, pecans)= 1 fat
1/3 cup shelled pistachios =1 fat
2 Tbsp sour cream= 1 fat
1/2 cup Ice cream= 1 fat
1 cup frozen yogurt = 1 fat
1 Tbsp mayonnaise= 1 fat
1/2 cup soy ice cream= 1 fat
1 Tbsp nutella= 1 fat
1/4 Avocado = 1 fat
2 servings of Olives= 1 fat
1/4 cup trail mix= 1 fat
2 oreos=1 fat
3 oreos= 1 fat, 1 starch
1/4 cup M&M's, Reece's pieces, etc. = 1 fat
3 Tbsp coconut= 1 fat
3 Tbsp Hummus=1 fat
Dairy
1 cup cow's milk= 1 dairy
1 chobani individualized cup=1 dairy
1 pudding cup = 1 dairy
1 cup soy milk= 1 dairy
1 cup Almond milk= 1 dairy
1/2 cup yogurt= 1 dairy
1/2 cup frozen yogurt= 1 dairy
cup Ice cream= 1 dairy
cup Ice cream= 1 dairy, 1 fat or can be used as a fat
cup Ice cream= 1 starch, 1 fat
2 slices of soy cheese= 1 dairy
1 slice regular cheese= 1 dairy
1/2 cup cottage cheese= 1 dairy
1/4 cup shredded cheese= 1 dairy
1/4 cup feta cheese= 1 dairy
3 Tbsp goat cheese= 1 dairy
1/4 cup parmesan cheese = 1 dairy
1 laughing cow cheese triangle= 1 dairy
cup blue cheese= 1 dairy

Exchanges
1 Starch= must equal at least 15g of CHO and be at least 80-100 calories
1 Fat = must equal at least 5 g of fat
1 serving of Protein= 8 g of Protein
For crackers, chips, cookies use the food label as a guide and go by the serving
size.
( A starch and fat should have at the min 170 cal )
Granola Bars
Cliff bar= 1 starch, 1 fat
Nature Valley= 1 starch, 1 fat
Mojo Bars= 1 starch, 1 fat
Kashi= 1 starch
Fiber one= 1 starch
Balance Bar= 1 starch, 1 fat
Luna Bars= 1 starch, 1fat
Extras
Honey
Salsa
Ketchup
Stir-Fry Sauce
Jam/Jelly/Preserves
Syrup
Pickles
BBQ sauce
Cool whip