Food Exchange Lists (فهرست جانشینی مواد غذایی)

Vocabulary practice flashcards covering standard dietary exchange lists and portion sizes for grains, fruits, dairy, vegetables, meats, fats, simple sugars, and miscellaneous foods.

Food Exchange List (فهرست جانشینی مواد غذایی)

A dietary guide compiled by Pariya Molavi (M.Sc. in Nutrition and Diet Therapy) for The Gifted Alborz School of Sports that groups foods into standard portion sizes with equivalent nutritional values.

Grains Group: Sangak and Barbari Bread Portion

One exchange serving is defined as $1$ palm of the hand (کف دست) or $1$ square slice measuring $10 \times 10\,\text{cm}$.

Grains Group: Taftoon and Lavash Bread Portions

One exchange serving equals $2$ palms of the hand for Taftoon bread, or $4$ palms of the hand for Lavash bread.

Grains Group: Cooked Rice Portion

One exchange serving equals $3$ heaping tablespoons (ق غ سرپر) or $5$ level tablespoons (ق غ سرخالی).

Grains Group: Cooked Pasta (Macaroni) Portion

One exchange serving equals $\frac{1}{2}$ cup/glass (لیوان) of cooked pasta.

Grains Group: Starchy Vegetables (Corn, Peas, Broad Beans, Potato, Pumpkin)

One exchange serving equals $\frac{1}{2}$ cup of corn, green peas, or green fava beans; $1$ small potato; or $1$ cup of butternut squash/pumpkin (کدو حلوایی).

Fruits Group: Standard Fresh Whole Fruit Portion

One exchange serving equals $1$ unit of apple, small banana, orange, nectarine, peach, or kiwi; or $2$ units of tangerine, date, or fig.

Fruits Group: Large Fruits and Melons Portion

One exchange serving equals $1$ slice of watermelon, cantaloupe, melon, or garmak; or $\frac{1}{2}$ unit of pomegranate, mango, large pear, or grapefruit.

Fruits Group: Fruit Juice Exchange

One exchange serving equals $\frac{1}{2}$ cup for all common fruit juices, except grape juice and carrot juice, which are $\frac{1}{3}$ cup.

Fruits Group: Berries and Dried Fruits Portion

One exchange serving equals $\frac{1}{4}$ cup of dried fruit; $3$ dried prunes; $4$ fresh apricots; $6$ dried apricot halves; $12$ sweet cherries; or $\frac{3}{4}$ cup of fresh berries and sour cherries.

Dairy Group: Milk Portion

One exchange serving equals $1$ cup/glass of low-fat, whole, or non-fat milk; $1$ cup of soy milk; or $\frac{1}{2}$ cup of chocolate milk.

Dairy Group: Fermented Dairy (Yogurt, Kashk, Doogh) Portion

One exchange serving equals $\frac{3}{4}$ cup of yogurt, $\frac{1}{3}$ cup of liquid kashk (curd/whey), or $2$ cups of doogh.

Vegetables Group: Raw vs. Cooked Vegetables Portion

One exchange serving equals $1$ cup of raw vegetables, $\frac{1}{2}$ cup of cooked vegetables, or $\frac{1}{2}$ cup of Shirazi salad.

Meat Group: Cooked Meats, Poultry, and Seafood Portion

One exchange serving equals $1$ matchbox size or $30\,\text{g}$ of beef, lamb, mutton, liver, cooked chicken, cooked turkey, or cooked fish and shrimp.

Meat Group: Eggs and Ground Meat Portion

One exchange serving equals $1$ whole egg, $2$ large egg whites, or $2$ tablespoons of ground minced meat.

Meat Group: Persian Kebabs (Kebab Koobideh and Joojeh Kabob) Portion

One exchange serving equals $\frac{1}{3}$ skewer of Kebab Koobideh or $\frac{1}{4}$ skewer of Joojeh Kabob.

Meat Group: Breakfast Cheese (Paneer Sobhaneh) Portion

One exchange serving in the protein/meat group equals $1$ matchbox size of breakfast cheese (paneer).

Meat Group: Processed Meats (Cold Cuts, Sausage, Burger) Portion

One exchange serving equals $\frac{1}{3}$ hamburger patty, $1$ small sausage/nugget, or $1$ small slice ($30\,\text{g}$) of kalbas/cold cuts.

Fats Group: Pure Fats and Spreads Portion

One exchange serving equals $1$ teaspoon of solid vegetable shortening, liquid oil, butter, margarine, or regular mayonnaise; or $1$ tablespoon of peanut butter.

Fats Group: Whole Nuts Portions

One exchange serving equals $6$ tree almonds, $16$ pistachios, $2$ whole walnuts, $10$ peanuts, $5$ hazelnuts, or $4$ cashews.

Fats Group: Seeds and Olives Portion

One exchange serving equals $8$ black olives, $10$ green olives, $1$ tablespoon of sesame seeds, $1$ tablespoon of edible seeds (تخمه), or $2$ tablespoons of shredded coconut powder.

Simple Sugars Group: Sponge Cake Portion

One serving is $\frac{1}{12}$ of a cake, which counts as $2$ simple sugar exchange units.

Simple Sugars Group: Table Sugar, Honey, Jam, and Cubes

One exchange serving equals $1$ tablespoon of granulated sugar or honey; $1$ tablespoon of jam or jelly; or $5$ sugar cubes (قند).

Miscellaneous Exchanges: Cream Cheese, Pizza Cheese, and Heavy Cream

A portion of $1$ tablespoon of cream cheese, $1$ tablespoon of pizza cheese (mozzarella), or $1$ tablespoon of heavy cream counts as $1$ unit of fat.

Miscellaneous Exchanges: Ice Cream and Ice Pops (Popsicles)

A portion of $\frac{1}{2}$ cup of ice cream counts as $1$ dairy unit, whereas $1$ ice pop/popsicle (بستنی یخی) counts as $1$ simple sugar unit.