Understanding food exchanges
A food exchange list is a system of determining a daily food plan based on units, or exchanges, of various food types. Each item on an exchange list can be swapped with any other food item on the same list in the portion size listed.
Exchanges help you understand and gain control over Calorie intake, but they are not exact. They simply provide a general Calorie count for planning daily Calorie intake, especially Calories from fat.
Table of exchanges
The amount of nutrients and the average Calorie contribution per serving size of each exchange appear in the following table. Milk is divided into three parts, based on the fat and Calorie content. For accuracy, MyDietAnalysis lists milk as nonfat milk plus the appropriate amount of fat.
The following table shows the nutrients in one exchange from each exchange category:
|
|
Carbohydrate
(grams) |
Protein
(grams) |
Fat
(grams) |
Calories | |
| Carbohydrate group | |||||
| 1 starch exchange | 15 | 3 | =>1 | 80 | |
| 1 fruit exchange | 15 | -- | -- | 60 | |
| 1 milk exchange | 12 | 8 | 0-3 | 90 | |
| 1 vegetable exchange | 5 | -- | -- | 25 | |
| Meat and meat substitutes group | |||||
| 1 very lean meat exchange | -- | 7 | 0-1 | 35 | |
| 1 lean meat exchange | -- | 7 | 3 | 55 | |
| Fats group | |||||
| 1 fat exchange | -- | -- | 5 | 45 | |
Source: American Diabetes Association and the American Dietetic Association
The exchange food groups
The exchange system is based on eight groups of foods. Because they have similar amounts of protein, carbohydrate, and fat, foods within each exchange group generally provide the same number of Calories.
● Starches/Breads
● Fruits
● Milk
● Other Carbohydrates
● Vegetables
● Meats
● Very Lean Meats
● Fats
Meats and milk exchanges: Meat and milk exchanges are calculated as a combination of one lean meat or nonfat milk exchange, and one or more fat exchanges. This is to allow for the various fat levels that these foods contain.
Lean meat exchanges: Lean meats are calculated as very lean meat exchanges plus any additional fat. Examples of lean meats are poultry, some fish and shellfish, and nonfat cheese.
Carbohydrate exchanges: Other carbohydrate exchanges are assigned to those foods that are predominantly carbohydrate, but for which it is not appropriate to assign a starch plus fruit exchange – e.g., cakes, cookies, fat-free ice cream, pies, puddings, etc.
Some foods appear in unexpected exchange groups
When using exchanges, keep in mind that some foods may not seem to belong to their assigned exchange group. For example:
- Many non-meat foods appear as meat exchanges because of their protein and fat levels. Cheese and peanut butter are two common examples.
- Vegetable exchanges do not include all vegetables. For example, vegetables such as lima beans, peas, and corn are listed as starch/bread exchanges because of their carbohydrate and protein content.
- Not all starch and bread exchanges are breads. This group also includes starchy vegetables (such as lima beans, peas, and potatoes), cereals, pasta, and other grain products.
- Alcohol, although not technically a fat, is counted as a fat exchange because of its similar level of Calories per gram weight.
"Free foods"
Some food items do not show exchange values. These items are "free foods,” meaning either:
- You can eat or drink an unlimited amount of the food in a day; for example, bouillon, broth, and club soda.
- You can eat up to three servings per day of foods with a Calorie content of less than 20 Calories per serving; for example, 1 tablespoon of ketchup, or 1 cup of raw vegetables.
A list of "free foods" appears in Choose Your Foods: Food Lists for Diabetes, 5th Edition available from the American Diabetes Association, Alexandria, VA.