|
| |
| ||
|
|
~ Return to Nutter's Diabetes Living Information Home Page ~ A Food Exchange Reference is one of the most important parts of a diabetic meal plan. Exchange lists offer you the opportunity to create variety in your meal plans while ensuring you meet nutritional and glucose level targets. A good food exchange list should give you the right mix of calories, carbs and other important nutrients. Examples of Exchange Lists Starches - Did you know that one serving (exchange) of a starchy food usually contains 15 grams of carbohydrate, 3 grams of protein and 0 to 1 gram of fat? This adds up to about 80 calories. Starches in the given amounts on this list equal one exchange. To protect your heart and blood vessels, try to avoid added fats, such as butter and sour cream. |
| TYPE |
FOOD
|
AMOUNT |
| Bread |
Bagel or English muffin |
1/2 (1 ounce) |
|
Bread: whole wheat, rye, white, pumpernickel |
1 slice | |
| Bread (reduced-calorie) | 2 slices | |
|
Breadsticks (4 inches long by 1/2-inch across, crisp) |
4 | |
| Dinner Roll | 1 small (1 ounce) | |
| Hamburger bun, hot dog bun | 1/2 (1 ounce) |
For the complete list of Starches, CLICK HERE.
| TYPE |
FOOD
|
AMOUNT |
| Fresh and Dried Fruit |
Apple |
1 small (4 ounces or 2 inches across) |
| Apple, dried | 4 rings | |
| Apricots | 4 medium | |
| Apricots, dried | 8 halves | |
| Banana | 1/2 (4 ounces) | |
| Blackberries | 3/4 cup |
For the complete list of Fruits and Dried Fruits, CLICK HERE.
| TYPE |
FOOD
|
AMOUNT |
|
Fat-free and low-fat milk products |
Buttermilk (fat-free or low-fat) |
1 cup |
| Dry milk powder (fat-free) | 1/3 cup | |
| Evaporated skim milk | 1/2 cup | |
| Hot chocolate mix (sugar-free, made with water | 1 cup | |
| Milk (1/2 percent and 1 percent | 1 cup (8 ounces) | |
| Pudding (sugar-free, made with skim milk) | 1/2 cup |
For the complete list of Fat-free and Low-fat Milk Products, CLICK HERE.
For the complete list of Sweets, CLICK HERE.
For the complete list of Non-starchy Vegetables, CLICK HERE.
For the complete list of Meat and Meat Substitutes, CLICK HERE.
For the complete list of Fats, CLICK HERE.
Want some good news? Some foods in the diabetes exchange system are considered free foods. Some you can include in your diabetes meal plan as often as you'd like. Others you can enjoy in moderation. Both groups can add sweetness, flavor and variety to your diet. Enjoy the free foods on this exchange list as often as you'd like.
|
Locate A Store
|