Exchange List

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Fruit Portions

1 portion equals approximately 60 calories and 15 grams of carbohydrates

* All fruit servings are naturally GF, VEGAN AND VEGETARIAN

  • Apple, 1 small or 1 cup slices
  • Apple Sauce, unsweetened, ½ cup
  • Banana, 1 small, or ½ cup slices | LFod
  • Blackberries, ¾ cup
  • Blueberries, ¾ cup | LFod
  • Cantaloupe, 1 cup cubed (11 oz.) | LFod
  • Cherries, sweet and fresh 12 or ½ cup
  • Dates, 3
  • Grapefruit ½ large or ¾ cup | LFod
  • Grapes, 17 or ¾ cup | LFod
  • Honeydew melon 1 cup cubed (10 oz.) | LFod
  • Kiwi, 1 or ½ cup slices (3 ½ oz.) | LFod
  • Mango, 1 small, ½ fruit or ½ cup cubed
  • Nectarine, 1 small or ¾ cup slices
  • Orange, 1 small or ¾ cup sections | LFod
  • Papaya, ½ fruit or 1 cup cubed
  • Peach, 1 medium or 1 cup slice
  • Pear, ½ large or ¾ cup slices
  • Pineapple, ¾ cup chopped | LFod
  • Plums, 2 small or ¾ cup
  • Raspberries, 1 cup | LFod
  • Strawberries, 1 ½ cup | LFod
  • Tangerines, 2 small or ½ cup sections
  • Watermelon Cubes, 1 ¼ cup (13 ½ oz.)
  • Canned Fruit, ½ cup (in water)

Vegetable Portions

1 portion equals approximately 25 calories & 5 grams of carbohydrates

* All vegetable servings are naturally GF, VEGAN AND VEGETARIAN

  • Artichokes, 1 cup raw or ½ cup cooked or ½ large
  • Asparagus, 1 cup raw or ½ cup cooked or 10 spears
  • Beans, Green 1 cup raw or ½ cup cooked | LFod
  • Beets, 1 cup raw or ½ cup cooked or 2 medium
  • Broccoli, 1 cup raw or ½ cup cooked
  • Bok Choy, 1 cup raw or ½ cup cooked | LFod
  • Brussels, Sprouts 1 cup raw or ½ cup cooked or 5 medium
  • Cabbage, 1 cup raw or ½ cup cooked
  • Carrots, 1 cup raw or ½ cup cooked or 2 medium or 10 baby | LFod
  • Cauliflower, 1 cup raw or ½ cup cooked
  • Celery,  1 cup raw or ½ cup cooked
  • Collard Greens, 1 cup raw or ½ cup cooked
  • Cucumber, 1 cup raw or ½ cup cooked
  • Eggplant, 1 cup raw or ½ cup cooked or ½ medium
  • Jicama, Sliced 1 cup raw or ½ cup cooked
  • Kale, 2 cups raw or ½ cup cooked
  • Lettuce, 1 cup raw or ½ cup cooked
  • Mushrooms, 1 cup raw or ½ cup cooked
  • Okra, 1 cup raw or ½ cup cooked
  • Onions, ½ cup raw or ¼ cup cooked
  • Peppers (Any Type) ,1 cup raw or ½ cup cooked
  • Red Peppers, 1 cup raw or ½ cup cooked | LFod
  • Radishes, 1 cup raw or ½ cup cooked | LFod
  • Snow Peas, 1 cup raw or ½ cup cooked
  • Spinach, 2 cups raw or ½ cup cooked | LFod
  • Summer Squash, 1 cup raw or ½ cup cooked | LFod
  • Tomato, 1 cup raw or ½ cup cooked, 2 medium or 10 cherry | LFod
  • Vegetable Juice, Unsweetened ½ cup
  • Water Chestnuts, Drained, ⅓ cup | LFod
  • Zucchini Squash, 1 cup raw or ½ cup cooked | LFod

Large Protein Portions

1 portion equals approximately 90-150 calories and 21 grams of protein

* Fish, Poultry, Red Meat and Other portions are GF (if all natural) and LFod

*GF –> check label to make sure product is gluten free. Product should NOT contain wheat, rye, or barley

Fish

  • Clam, 3 oz. cooked
  • Cod, 3 oz. cooked
  • Crab, 3 oz. cooked
  • Flounder, 3 oz. cooked
  • Haddock, 3 oz. cooked
  • Halibut, 3 oz. cooked
  • Lobster, 3 oz. cooked
  • Salmon, 3 oz. cooked
  • Sardines, 7
  • Shrimp, 3 oz. cooked
  • Scallops, 3 oz. cooked
  • Trout, 3 oz. cooked
  • Tuna (cooked or canned), 3 oz.

Poultry

  • Chicken, skinless, white or dark meat, 3 oz. cooked
  • Turkey, skinless, white or dark meat, 3 oz. cooked

Red Meat

  • Beef Sirloin, Trimmed of Fat, 3 oz.
  • Beef Tenderloin, Trimmed of Fat, 3 oz.
  • Flank Steak, Trimmed of Fat, 3 oz.
  • Ground Beef, 95% Lean, 3 oz.

Other

  • Buffalo, 3 oz.
  • Canadian Bacon, 3 slices
  • Deli Meat, 3 oz. | *GF (check label)
  • Pork Tenderloin, Trimmed of Fat, 3 oz.
  • Veal Chop, Trimmed of Fat, 3 oz.
  • Venison, 3 oz.

Vegetarian Options

  • Cottage Cheese, Fat-Free or 1% ¾ cup | *GF most brands (check label)
  • Eggs, 2 | GF, LFod
  • Egg Whites, cooked 6 or ¾ cup | GF, LFod
  • Greek Yogurt, Fat-Free, Plain, ¾ cup | *GF (check label)
  • Stellar Labs™ Shake mix, 1 Scoop | GF
  • Tofu, ¾ cup | GF, Vegan, LFod (drained/firm)
  • *Tempeh, 3/4 cup | GF, Vegan, LFod
  • *Veggie Burgers, 2 | Vegan, *GF (check label)

Small Protein Portions

1 portion equals approximately 30-70 calories and 7 grams of protein

* Fish, Poultry, Red Meat and Other portions are GF (if all natural) and LFod

*GF –> check label to make sure product is gluten free. Product should NOT contain wheat, rye, or barley

Fish

  • Clam, 1 oz. cooked
  • Cod, 1 oz. cooked
  • Crab, 1 oz. cooked
  • Flounder, 1 oz. cooked
  • Haddock, 1 oz. cooked
  • Halibut, 1 oz. cooked
  • Lobster, 1 oz. cooked
  • Salmon, 1 oz. cooked
  • Sardines, 2
  • Shrimp, 1 oz. cooked
  • Scallops, 1 oz. cooked
  • Trout, 1 oz. cooked
  • Tuna (cooked or canned), 1 oz.

Poultry

  • Chicken, skinless, white or dark meat, 1 oz. cooked
  • Turkey, skinless, white or dark meat, 1 oz. cooked

Red Meat

  • Beef Sirloin, Trimmed of Fat, 1 oz. cooked
  • Beef Tenderloin, Trimmed of Fat, 1 oz. cooked
  • Flank Steak, Trimmed of Fat, 1 oz. cooked
  • Ground Beef, 95% Lean, 1 oz. cooked

Other

  • Buffalo, 1 oz. cooked
  • Canadian Bacon, 1 slice
  • Deli Meat, 1 oz. | *GF (check label)
  • Pork Tenderloin, Trimmed of Fat, 1 oz. cooked
  • Veal Chop, Trimmed of Fat, 1 oz. cooked
  • Venison, 1 oz. cooked

Vegetarian Options

  • Cheese, Cottage, Fat-Free or 1%, 1/4 cup | | *GF (check label)
  • Cheese, Reduced-Fat, 2% Varieties, 1 oz. | GF, LFod (hard cheeses only)
  • Cheese Sticks, Reduced-Fat, 1 | GF, LFod
  • Cheese, Swiss, 1 oz. | LFod
  • Cheese, Parmesan, 1 oz. | LFod
  • Cheese, Brie, 1 oz. | LFod
  • Cheese, Cheddar, 1 oz. | LFod
  • Cheese, Goat, 1 oz. | GF
  • Cheese, Ricotta, 1 oz. | *GF (check label)
  • Eggs, 1 | GF, LFod
  • Egg Whites, cooked, 2 | GF, LFod
  • Greek Yogurt, Fat-Free, Plain, 1/4 cup | *GF (check label)
  • Powdered Peanut Butter, 2 tbsp. | *GF (check label), LFod, Vegan
  • *Beans, 1/2 cup | GF, Vegan
  • *Edamame, Shelled, 1/2 cup | GF, Vegan
  • *Optivia Meal, Replacement
  • *Tofu, 1/4 cup | GF, LFod (firm/drained), Vegan
  • *Tempeh, 1/4 cup | GF, LFod, Vegan

Starch Portions

1 portion equals approximately 80 calories and 15 grams of carbohydrate

*V –> check label to make sure product is vegan. Product should NOT contain animal products (ie. butter, eggs)

Beans

  • Black, ½ cup | GF, Vegan
  • Edamame, ½ cup | GF, Vegan
  • Garbanzo, ½ cup | GF, Vegan
  • Kidney, ½ cup | GF, Vegan
  • Navy, ½ cup | GF, Vegan
  • Pinto, ½ cup | GF, Vegan
  • Refried, ½ cup | GF, Vegan
  • White, ½ cup | GF, Vegan

Grains

  • Couscous, Cooked, 1/3 cup
  • Quinoa, Cooked, 1/3 cup | GF, LFod, Vegan
  • Rice, White or Brown, Cooked, 1/3 cup | GF, LFod, Vegan
  • Pasta, Cooked, 1/3 cup

Starchy Vegetables

  • Corn, ½ cup | GF, Vegan
  • Peas, ½ cup | GF, Vegan
  • Potato, ½ cup, ½ of a medium potato, (3 oz.) | GF, LFod, Vegan
  • Sweet Potato, ½ cup, ½ of a medium potato, (3 oz.) | GF, LFod, Vegan

Cereal

  • Bran, ½ cup | Vegan
  • Cream of Wheat, Cooked, ½ cup | Vegan
  • Grits, Cooked, ½ cup | GF, LFod, Vegan
  • Oatmeal, Cooked, ½ cup | *GF (check label), LFod, Vegan
  • Shredded, Wheat, ½ cup | Vegan
  • Unsweeted Cereal, dry, ¾ cup | Vegan
  • Granola, ¼ cup | Vegan
  • Oatmeal, Dry, ¼ cup | *GF (check label), LFod, Vegan

Other

  • English Muffin, ½
  • Plain Popcorn, 3 cups | GF, LFod, V
  • Pretzels, ½ cup or ¾ oz. | *V (check label)
  • Rice Cakes, 2 | GF, LFod, V
  • Ritz® Crackers, Reduced Fat, 5 | V
  • Roll, Small, 1
  • Tortilla (6 in), 1
  • Corn Tortilla, (6 in), 1 | GF, LFod, V
  • Triscuits®, Reduced – Fat, 5 | *V (check label, varies with flavors)
  • Wheat Thins®, Reduced – Fat, 10 | *V (check label, varies with flavors)
  • Matzo Cracker, 1 | *V (check label)
  • Whole Grain Bread, 1 slice
  • Whole Grain Bread, Reduced Calories, 2 slices

Dairy & Non-Dairy

1 portion equals approximately 100 calories and 12 grams of carbohydrate

Milk

  • Almond Milk, 1 cup | GF, LFod, V
  • Cashew Milk, 1 cup | GF, V
  • Coconut Milk, 1 cup | GF, V
  • Cow’s, Skim Milk, 1 cup | GF
  • Cow’s, 1% Milk, 1 cup | GF
  • Rice Milk, 1 cup | GF, LFod, V
  • Soy Milk, 1 cup | GF, LFod, V

Other Dairy

  • Frozen Yogurt, Fat-Free, 1/2 cup | *GF (check label)
  • Low Fat Cheese, 1 oz. | GF, LFod (hard cheeses)
  • Low-Fat Cheese Stick, Reduced-Fat, 1 | GF, LFod (hard cheeses)
  • Cottage Cheese, 1/2 cup | *GF (check label)
  • Hot-Chocolate Packet, Sugar-Free, 1
  • Pudding, Fat-Free, ½ cup
  • Yogurt, Any Variety, Fat-Free, 1/2 cup | *GF (check label)

Oil & Fat Portions

1 portion equals approximately 45 calories and 5 grams of fat 

* saturated fats (limit to a few a week)

** read ingredients list to determine whether salad dressings are GF, LFod, or Vegan

Oil

  • Canola Oil, 1 Tsp. | GF, LFod, V
  • Coconut Oil, 1 Tsp. | GF, LFod, V
  • Flaxseed Oil, 1 Tsp. | GF, LFod, V
  • Olive Oil, 1 Tsp. | GF, LFod, V
  • Peanut Oil, 1 Tsp. | GF, LFod, V
  • Sesame Oil, 1 Tsp. | GF, LFod, V
  • Vegetable Oil, 1 Tsp. | GF, LFod, V

Nut Butter

  • Almond Butter,  ½ Tbsp. | GF, LFod, V
  • Peanut Butter,  ½ Tbsp. | GF, LFod, V
  • Tahini Butter,  ½ Tbsp.* | GF, V

Seeds

  • Chia Seeds, 1 Tbsp. | GF, LFod, V
  • Flax Seeds, 1 Tbsp. | GF, LFod, V
  • Pumpkin Seeds, 1 Tbsp. | GF, LFod, V
  • Sesame Seeds, 1 Tbsp. | GF, LFod, V
  • Sunflower Seeds, 1 Tbsp. | GF, LFod, V

Nuts

  • Almonds, 6 or 1 Tbsp. | GF, LFod, V
  • Cashews, 6 or 1 Tbsp. | GF, V
  • Mixed Nuts, 6 or 1 Tbsp. | GF, V
  • Peanuts, 10 or 1 Tbsp. | GF, LFod, V
  • Pistachios, 16 or 1 Tbsp. | GF, V
  • Pecan, halves, 4 or 1 Tbsp. | GF, LFod, V
  • Walnut, halves, 4 or 1 Tbsp. | GF, LFod, V

Salad Dressing

  • Reduced-fat, 2 Tbsp. **
  • Regular, 1 Tbsp. **
  • Mayo, Reduced-Fat, 1 Tbsp. | GF, LFod
  • Mayo, Regular, 2 Tsp. | GF, LFod

Other

  • Avocado, 2 Tbsp. | GF, V
  • Butter, Whipped, 1 Tbsp.*
  • Butter, 1 Tsp.* | GF, LFod
  • Cream Cheese, Whipped or Reduced-Fat, 2 Tbsp. * | GF
  • Half & Half, 2 Tbsp.* | GF
  • Hummus, 2 Tbsp.* | GF, V
  • Olives, 8 | GF, LFod, V
  • Sour Cream, Regular 2 Tbsp.* | GF,
  • Sour Cream, Reduced-Fat, 3 Tbsp.* | GF

Other Foods Portions

1 portion equals approximately 80 calories. Can replace 1 or 2 starch servings a day or up to 7 starch servings a week.

  • Angel Food Cake, 1/12th of Whole (2 oz.)
  • Animal Crackers, 8
  • Cake, 1 in square
  • Chocolate Covered Almonds, 6
  • Frozen Yogurt, ½ cup
  • Fruit Juice Bar, 1
  • Ginger Snaps, 3
  • Graham Cracker Squares, 3
  • Jelly, 1 Tbsp
  • Medium Plain Doughnut, ⅓
  • Pie, 1/24th slice
  • Potato Chips, ½ cup or 1/2 oz.
  • Chewy Fruit Snacks, 1 Small Package
  • Sorbet, ½ cup
  • Tortilla Chips, 4
  • Wine, 4 oz.
  • Light Beer, 8 oz.
  • Hard Alcohol, 1 oz.

Extra Foods Portions

1 portion equals less than 20 calories per serving. 4 portions a day equals one starch serving.

  • Barbeque Sauce, 1 Tbsp
  • Butter or Margarine, Fat Free, 3 Tbsp
  • Capers, 1 Tbsp
  • Catchup, 1 Tbsp
  • Chocolate Syrup, Light, 1 Tbsp
  • Cocoa Powder, Unsweetened, 1 Tbsp
  • Cocktail Sauce, 1 Tbsp
  • Cream Cheese, Fat Free, 1 Tbsp
  • Cool Whip®, Fat – Free or Light, 2 Tbsp
  • Coffee Mate® Liquid Creamer, Fat-Free or Sugar-Free, 1 Tbsp
  • Curry Sauce, 1 Tsp
  • Dill Pickle, 1
  • Half and Half, Fat-Free or Low-Fat, 1 Tbsp
  • Hard Candy, 1
  • Hard Candies, Sugar-Free, 2
  • Honey, 1 Tsp
  • Jalapeno Peppers, Chopped, 1 Tbsp
  • Jam, Sugar-Free, 2 Tbsp
  • Jell-O®, Sugar-Free, ½ cup
  • Maple Syrup, Sugar-Free, 1 Tbsp
  • Mayonnaise, Any brand, Fat-Free, 1 Tbsp
  • Coffee Mate® Liquid Creamer, ½ Tbsp
  • Salad Dressing, Fat Free, 1 Tbsp
  • Salad Spritzers, 10 sprays
  • Salsa, ¼ cup
  • Sour Cream, Fat Free, 1 Tbsp

Free Foods

  • Bullion / broth
  • Coffee
  • Cooking spray
  • Diet soda
  • Flavor extracts
  • Garlic
  • Herbs / spices
  • Hot Sauce
  • Lemon / Lime Juice
  • Mineral Water, Sparkling
  • Mustards
  • Tea, Unsweetened, Hot or Iced
  • Vinegars