Exchange List

Exchange List & Food Groups, serving sizes,

Calorie counting, Diet Planning – CHO, protein,
fat calculation
 Exchange List

A grouping of foods in which the carbohydrates, fats, proteins,

and calories are similar for the serving sizes listed. The lists,
published by the American Dietetic Association and the
American Diabetes Association, are used in meal planning for
various diseases as well as for weight reduction.
 Exchange List For Meal
Planning

A very easy way to

plan meals and
track what you eat
 CHO, PRO, FATS

• Carbohydrate = 50-55%
• Protein = 15-20 %
• Fats = 25-30 %
• Carbohydrate= 55/100 X total Cals = ans/4
• Protein = 15/100 X total Cals = ans/4
• Fats = 25/100 X total cals = ans/9

1gm of CHO and protein gives 4kcals

1 gm of Fat gives 9 kcals
1 gm of alcohol gives 7 kcals
Healthy Diet
 Food Splits into 6 groups

Each group contains food with similar nutrients and calories

1. Milk & Milk Products
2. Meat & Meat Products
3. Fruits
4. Vegetables
5. Grains and cereals
6. Fats & Oil
 Serving Sizes
Food Groups Serving Sizes
Milk & Milk Products 1 exchange = 1 cup/glass or 8 ounces of milk
or ¾ cup of yogurt
Meat & meat 1 exchange = 1 egg or 1 ounces of cooked meat
Substitutes (1 inch cube) or 2 tbsp of cheese
Bread or Cereal 1 exchange = 1 slice of bread or ½ chapatti or
½ cup of cereal, pasta or starchy vegetables
Vegetables 1 exchange = ½ cup cooked vegetables or 1
cup raw
Fruits 1 exchange = 1 small fruit or ½ cup of juice or
½ cup plums or 3 oz grapes

Fats 1 exchange = 1 tsp or 6 nuts

 Milk & Milk Products

1 exchange of milk contains

• 12 gm of Carbohydrates
• 8 gm of protein
• Fat varies from whole to skim milk products
• Calories = 160kcal*

1 exchange = 1 cup/glass or 8 ounces of

milk or ¾ cup of yogurt
 Vegetables

1 exchange of Cooked Vegetables contains:

• 5 gm of carbohydrates
• 2 gm of protein
• 0 gm of fat
• Calories = 25kcals

1 exchange = ½ cup cooked vegetables or 1 cup raw

 Fruits

1 exchange of fruit contains:

• 15 gm of carbohydrates
• 0 gm of protein
• 0 gm of fat
• Calories = 60 kcals

1 exchange = 1 small fruit or ½ cup of juice or ½ cup

plums or 3 oz. grapes
 Starch

1 exchange of starch contains:

• 15 gm of carbohydrates
• 3 gm of protein
• 1 gm of fat
• Calories = 80 kcals

1 exchange = 1 slice of bread or ½ chapatti or ½ cup of

cereal, pasta or starchy vegetables
 Meat and Meat Substitutes

1 exchange of meat contains:

• 0 gm of carbohydrates
• 7 gm of protein
• 3 gm of fat
• Calories = 45 kcals *

1 exchange = 1 egg or 1 ounces of cooked meat

(1 inch cube) or 2 tbsp. of cheese
 Fats
1 exchange of fat contains:
• 0 gm of carbohydrates
• 0 gm of protein
• 5 gm of fat
• Calories = 45 kcals *

1 exchange = 1 tsp or 6 nuts

Exchange List
 Total Exchanges Per Day
Total Calories 1000 1200 1400 1600 1800 2200
(kcal)
Milk 1 2 2 3 4 4
Fruits 2 3 3 3 3 3
Vegetable 2 2 3 3 3 3
Bread and 4 4 5 6 8 10
Cereal
Meat 3 3 4 4 5 5
Fat 2 2 3 3 3 4
Exchanges Calories
           
Carbohydrate
(gm)
           
Protein (gm)
           
Fat (gm)