Exchange System Table

What foods are in the milk grouP

Milk, yogurt

Milk is in what food group?

Milk

Plain yogurt is in what food group?

Milk

Portion size for milk and yogurt?

8 oz milk, 6 oz. yogurt

Portion size for milk?

8 oz

Calories for carbohydrates per gram?

4 kcal/g

Calories for protein per gram

4 kcal/g

Calories for fat per gram?

9 kcal/g

Calories per gram for CHO, protein, fat?

CHO = 4 kcal/g, Protein = 4 kcal/g, Fat = 9 kcal/g

Portion size for yogurt?

6 oz

Grams of CHO in milk exchange?

12 g

Grams of protein in milk exchange?

8 g

Grams of fat in milk exchange?

0 to 8 g

Macros for milk exchange: 

• CHO, Protein, Fat

12 g, 8 g, 0-8 g

Fat content by milk type?

Skim = 0 g, 2% = 5 g, Whole = 8 g

Fat content of skim milk?

0 g

Fat content of 2% milk?

5 g

Fat content of whole milk?

8 g

What foods are in the fruit group?

Fruit, candy, Gatorade

Fruit is in what food group?

Fruit

Candy is in what food group?

Fruit

Gatorade is in what food group?

Fruit

Portion size of fruit exchange?

• Medium fruit, chopped fruit, juice

1 medium fruit, 1 cup chopped fruit, 4 oz juice

Sugar and sweetened beverages are in what food group?

Fruit

The milk category does not include ____ milk/ ___ milks

almond, nut

Portion size of medium fruit?

1 piece

Portion size of chopped fruit?

1 cup

Portion size of juice?

4 oz

CHO content in a fruit exchange?

15 g

Protein content in a fruit exchange

0 g

Fat content in a fruit exchange?

0 g

Macros in a fruit exchange

• CHO, protein, fat

15 g CHO, 0 g protein, 0 g fat

What foods are in the vegetable group?

Non-starchy vegetables

Portion size for vegetables?

• Cooked + raw

½ cup cooked, 1 cup raw 

Portion size for cooked vegetables?

½ cup

Portion size for raw vegetables?

1 cup

CHO content in a vegetable exchange?

5 g

Protein content in a vegetable exchange?

2 g

Fat content in a vegetable exchange?

0 g

Bread is in what food group?

Bread

Pasta is in what food group?

Bread

Rice is in what food group?

Bread

Oatmeal is in what food group?

Bread

Starchy vegetables are in what food group?

Bread

Ice cream is in what food group?

Bread

Granola bars are in what food group?

Bread

Portion size for a bread exchange?

• Cooked, slice of bread, granola bar

½ cup cooked, 1 slice bread, 1 granola bar

Portion size of cooked break exchange?

½ cup

Portion size of sliced bread?

1 slice

Portion size of granola bar?

1 bar

CHO content in bread exchange?

15 g

Protein content in bread exchange?

3 g

Fat content in bread exchange?

0 to 10 g

Macros in bread exchange?

• CHO, Protein, Fats

15 g, 3 g, 0-10 g

What foods are in the meat group?

Meat, eggs

Meat is in what food group?

Meat

Eggs are in what food group?

Meat

Portion size for meat exchange?

• Meat, egg

1 oz meat, 1 egg

Portion size of meat?

1 oz

Portion size for egg?

1 egg

CHO content in meat exchange?

0 g

Fat content in alcohol?

7 g

Protein content in meat exchange?

7 g

Fat content in meat exchange?

0 to 8 g

Macros for meat exchange?

• CHO, protein, fats

0 g, 7 g, 0-8 g

Examples of lean meat?

Chicken, turkey, fish

Examples of medium fat meat?

Beef, pork

Examples of high fat meat?

Burgers, ribs, cheese

Beef or pork with “loin” in name is what type of meat?

lean meat

White meat chicken w/ skin + Dark meat w/o skin is what type of meat?

lean meat

Shellfish, poultry, fat free meats + cheese, fish are examples of what type of meat?

Lean

Most beef products, pork chops, eggs, and tofu are what type of meat?

Medium fat

Cheese, brisket, hot dogs, cold cuts, pepperoni, sausage are what type of meat?

High fat

Peanut butter is in what food group?

Meat

Peanut butter is what type of meat?

High fat

What foods are in the fat group?

Butter, oils, avocado

Butter is in what food group?

Fat

Oils are in what food group?

Fat

Avocado is in what food group?

Fat

Portion size for fat exchange?

• Regular fat, reduced fat

1 tsp regular fat, 2 tsp reduced fat

CHO content in fat exchange?

0 g

Protein content in fat exchange?

0 g

Fat content in fat exchange?

5 g

Macros for fat exchange?

• CHO, protein, fat

0 g, 0 g, 5 g

Green beans, broccoli, zucchini, lettuce, tomato + carrots go in what food group?

Vegetables

Bread, cereal rice, pasta, potatoes, starchy vegetables like corn, winter squash, peas + black/ pinto/ red/ pink bean go in what food group?

Bread

Chicken, fish, hamburger are in what food group?

Meat

Margarine, mayo, salad dressing, nuts, avocado, coconut, bacon are in what food group?

Fat

Low protein milks go in what food group?

Bread

Most snack foods go in what food group?

Bread

Percentages for planning a diet (CHO, protein