Exchanges for Carbohydrates, Proteins, Fats and Energy values.

List Portion size per serving Amount(ml or CHO PRO Fats K/cal per serving
g)
Starch  1\2 cup arrowroots 30g  15  2  - 80
 1\2cup ugali  15  2  -
 1slice bread  15  2  -
 1\2cup cassava  15  2  -
 1\2 cooked bananas  15  2  -
 1\2 cup dried cooked  15  2  -
beans  15  2  -
 1\2 cup cooked rice  15  2  -
 1\2 cup cooked pasta  15  2  -
 1\2 cup sweet  15  2  -
potatoes  15  2  -
 1\2 cup porridge  15  2  -
 1\2 cup irish potatoes
 1\2 chapati
Milk  1 cup of fresh milk  250  12  8  Trace  90
 Nonfat  1\4 cup of ice cream ml  12  8  5  120
 Low  75ml or one scoop,  250  12  8  8  150
fat  1 cup of yoghurt ml
 whole  250
ml
Meat  Size of matchbox  30g -  7  3  55
 Lean meat  30g -  7  5  75
 Mediu  Palm size of meat  30g -  7  8  100
m fat  A leg, thigh or breast  30g -  7  3  75
 High chicken
fat  2tsb
 Egg  peanut butter
 1\2 cup fresh beans
 1\2 cup omena
Vegetables  1\2 cup 100-150g 5 2 - 25
cooked
vegetables
 1cup raw
vegetables
 I gram
tomatoes
Fruits  1 small Varies 15 - - 60
apple
 Peach,
orange or
pear
 1\2 cup
orange,
apple , or
grapefruit(
pure juice)
 3\4 cup
diced
fruits.
Fats  1tsp margarine or oil, - - 5 45
 10 large peanuts
 1\8 medium avocado
 1slice bacon
 1tbs shredded
coconut
 1tsbp cream cheese
 1 tablespoon salad
dressing
 5 large olives
Sugar  1tsp 5 - - 20