Exchanges	   Ingredient				  Serving	Calories	
Vegetables						 	    25	5g carbs	
	   Cooked vegetables (carrots, broccoli, cabbage, etc.)	   1/2 cup			
	   Raw vegetables or Salad greens	                    1 cup			
	   Vegetable Juice				   1/2 cup			
					
Milk							    90		
	   Milk, fat-free or 1%			     1 cup			
	   Yogurt, plain non fat or lowfat			   3/4 cup			
	   Yogurt, artificially sweetened			     1 cup			
					
Very Lean Protein			 			    35         1g fat
	   Turkey & chicken breast, skin removed		    1 ounce			
	   Fish Fillet (flounder, sole, scrod, cod, etc.)	    1 ounce			
	   Canned tuna in water	                                    1 ounce			
	   Shellfish (clams, lobster, shrimp, scallops)	    1 ounce			
	   Cottage Cheese, non-fat or lowfat		    3/4 cup			
	   Egg Whites			    	        2			
	   Egg Substitute				    1/4 cup			
	   Fat-free cheese				    1 ounce			
	   Beans - cooked (black, kidney, chickpeas, lentils, etc.)   1/2 cup			
					
Fruits							    60	15g carbs	
	   Apple, banana, orange, nectarine	 	    1 small			
	   Fresh Peach				   1 medium			
	   Kiwi					        1			
	   Grapefruit				      1/2			
	   Mango					      1/2			
	   Fresh Berries 			                     1 cup			
	   Fresh Melon Cubes				     1 cup			
	   Honeydew Melon				     1/8th			
	   Unsweetened Juice				   4 ounces			
	   Jelly or Jam				     4 tbls			
					
Lean Protein			 			    55	 2-3g fat
	   Chicken/Turkey - dark meat, skin removed	    1 ounce			
	   Salmon, Swordfish, Herring			    1 ounce			
	   Lean Beef (flank, sirloin, tenderloin, roast)	    1 ounce			
	   Veal					    1 ounce			
	   Lamb - lean				    1 ounce			
	   Pork, tenderloin or fresh ham			    1 ounce			
	   Low Fat Cheese (3g or less of fat per ounce)	    1 ounce			
	   Low Fat Luncheon Meats (3g or less of fat per ounce)   1 ounce			
	   4/5% Cottage Cheese		                    1/4 cup			
	   Sardines				                   2 medium			
					
Medium Fat Protein						    75	  5g fat
	   Beef (any prime cut), corned beef, ground beef	     1 ounce			
	   Pork Chop, lean				     1 ounce			
	   Whole Egg - medium			         1			
	   Mozzarella Cheese				    1 ounce			
	   Ricotta Cheese	 			    1/4 cup			
	   Tofu					   4 ounces			
					
Starches			  				    80	  15g fat
	   Bread (white, pumpernickel, whole wheat, rye)	     1 slice			
	   Reduced Calorie or "Lite" Bread		    2 slices			
	   Bagel - 1/2 small				    1 ounce			
	   English Muffin				       1/2			
	   Hamburger Bun	  			       1/2			
	   Cold Cereal			                    3/4 cup			
	   Rice, brown oe white, cooked			     1/3 cup			
	   Barley or Couscous, cooked			     1/3 cup			
	   Legumes (dried beans, peas or lentils) - cooked  	     1/3 cup			
	   Pasta - cooked				     1/2 cup			
	   Bulgur - cooked				     1/2 cup			
	   Corn, sweet potato or green beans		     1/2 cup			
	   Baked potatoes				     3 ounce			
	   Pretzels					   3/4 ounce			
	   Popcorn, hot air popped or microwave (80% light)	      3 cups			
					
Fats							    45	    5g fat
	   Oil (vegetable, canola, olive, corn, etc.)	 	   1 teaspoon			
	   Butter					   1 teaspoon			
	   Stick Margarine				   1 teaspoon			
	   Mayonnaise				   1 teaspoon			
	   Reduced Fat Mayonnaise or Margarine		   1 teaspoon			
	   Salad Dressing				      1 tbls			
	   Cream Cheese			                      1 tbls			
	    Lite Cream Cheese				      2 tbls			
	    Avocado				      1/8th			
	    Black Olives				     8 large			
	    Stuffed Green Olives	 		    10 large			
	    Bacon					     1 slice