Diabetes: Exchange meal planning

1 starch choice equals

15g CHO

3g Protein

1g Fat

80 kcal

Includes: breads, cereals & grains, starchy veg, crackers and snacks.

1 fruit choice equals

15g CHO

0g Protein/Fat

60 kcal

1 milk choice equals

12g CHO

8g Protein

0-8g Fat

100-160 kcal

1 non-starchy vegetable choice equals

5g CHO

2g Protein

0g Fat

25 kcal

½ cup cooked carrots, greens, green beans, brussel sprouts, beets, broccoli, cauliflower, or spinach.

1 sweets, desserts, or other CHO choice

15g CHO

Protein, Fat, and kcal varies.

E.g., 2 small chocolate chip cookies, 1 small brownie.

1 protein (lean) choice

0g CHO

7g Protein

2g Fat

45 kcal

1oz chicken (no skin), 1 oz salmon, 2 egg whites, etc.

1 protein (medium-fat) choice

0g CHO

7g Protein

5g Fat

75kcal

1oz ground beef, 1 oz chicken with skin, 1 egg, etc.

1 protein (high-fat) choice

0g CHO

7g Protein

8g Fat

100 kcal

1oz luncheon meat, 1 oz regular cheese, etc.

1 plant-based protein choice

CHO varies

7g Protein

Fat varies

Kcal varies

E.g., ½ cup beans or lentils = 1 CHO + 1 lean protein

1/3 cup hummus = 1 CHO + 1 medium-fat protein

½ cup tofu = 1 medium-fat protein

1 fat choice equals

0g CHO / Protein

5g Fat

45 kcal

1tsp oil, 2tbsp avocado, 1 tsp butter, 1 tbsp cream cheese, etc.