The exchange diet is a system put together by the American Dietetic Association and groups foods based on how they affect your blood sugar. Foods are grouped into starches, meats, non-starchy vegetables, fruits, milk, fats and a few smaller categories, including fast foods. Exchanged foods within the same group have similar effects on blood sugar levels, which is especially important if you have diabetes. Based on a 1,400-calorie diet, limit the servings you consume from each group to avoid going over your allotted exchanges.
You can have seven starch exchanges for a 1,400-calorie diet. Starch exchanges have 15 grams of carbohydrates, less than 3 grams of protein, less than 1 gram of fat and about 80 calories. One exchange of starch is a slice of wheat bread, 1/2 cup of oatmeal, 1/3 cup of pasta or rice or 3 cups of popcorn. Starchy vegetables, beans and legumes also fit into this exchange group. Single exchanges of these foods includes 1/2 cup of corn, a 3-ounce baked potato, 1/2 cup of mashed sweet potato, as well as 1/2 cup of baked beans or lentils. Plan your meals each day and aim to include a serving from each group at every meal or snack. For example, to use your seven starch exchanges, have two exchanges at breakfast, two at lunch, one as a mid-afternoon snack and two exchanges at dinner.
Meat, seafood, eggs and cheese are all included in the meat group. You can have five meat exchanges on a 1,400-calorie diet, but you need to stick to lean meats and seafood to avoid consuming too much fat and too many calories. One exchange of lean meats has no carbohydrates, 7 grams of protein, less than 3 grams of fat and 45 calories. Lean-meat options include skinless chicken, beef sirloin, pork tenderloin, fish, shellfish and lamb chops. Meats are counted by the ounce after cooking. For example, a 3-ounce grilled steak is three exchanges of meat. Additional one-exchange lean-meat options include two egg whites, 1/4 cup of cottage cheese and 1 ounce of part-skim-milk mozzarella cheese. High-fat meats, such as bacon, sausage and cheddar cheese, have about double the fat and calories and should be avoided.
Your 1,400-calorie diet allows you to have three exchanges of fruit. An exchange of fruit has 15 grams of carbohydrates, no protein or fat and 60 calories. One exchange of fruit is 1/2 cup of canned fruit with no added sugar, a small 4-ounce piece of whole fruit, 4 ounces of 100-percent fruit juice or 2 tablespoons of dried fruit.
Non-Starchy Vegetable Exchanges
You can have three exchanges of non-starchy vegetables for a 1,400-calorie diet. One exchange of non-starchy vegetables has less than 5 grams of carbs, no protein or fat and less than 25 calories. Non-starchy vegetables include cucumbers, spinach, salad greens, carrots, onions, peppers and eggplant. One exchange from this food group is equivalent to 1 cup of raw vegetables or 1/2 cup of cooked vegetables.
Save room for the two daily exchanges of milk that you can have, based on 1,400 calories. An exchange from the milk group is 8 ounces of milk or yogurt. Select fat-free or low-fat varieties in place of whole-milk products to keep your fat and calorie intake to a minimum. One exchange of fat-free or skim milk has 12 grams of carbohydrates, 8 grams of protein, less than 3 grams of fat and 100 calories. Whole milk has the same amount of carbs and protein but offers 8 grams of fat and 160 calories.
You can have three fat exchanges based on your 1,400-calorie diet. One exchange of fat provides 5 grams of fat and 45 calories. Foods in the fat group contribute little, if any, carbohydrates and protein to your diet. Single exchanges from this group include 1 teaspoon of olive, canola or vegetable oil. Nuts, avocados and olives are included in the fat group. Six almonds, three macadamia nuts or 10 peanuts, equal one exchange. Two tablespoons, or 1 ounce, of avocado takes up a fat exchange and eight large black olives also equal one fat exchange.
Articles For Your Diet
- University of Maryland Medical Center: Diabetes Diet -- Diabetic Exchange Lists
- Choose Your Foods: Exchange Lists for Diabetes; American Dietetic Association
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