Food Exchange List Calories

Starch bread fruit milk vegetable meat and fat groups.

Food exchange list calories. Eat foods rich in omega 3 fatty acids. The following pages separate foods into these seven groups. Each food choice on a list contains about the same amount of carbohydrate protein fat and calories as the other choices on that list. This article explains how to follow a 1 500 calorie diet including foods to eat foods to avoid.

Starches fruits and fruit juices milk yogurt and dairy like foods non starchy vegetables sweets desserts and other carbohydrates meats and meat substitutes fats. Eat no hydrogenated fat or man made trans fats. Vegetables mentioned under the list 8 vegetable exchange have negligible calories and may be used whenever desirable. Within each category are lists of specific foods that have around the same amounts of carbohydrate protein fat and calories per serving as illustrated in this chart.

Exchange lists exchange list carbohydrate grams protein grams fat grams total calories carbohydrate group starch fruit milk milk substitutes fat free 1 low fat 2 reduced fat whole milk non starchy vegetables other carbohydrates 15 15 12 12 12 5 15 3 8 8 8 2 varies 1 0 3 5 8 varies 80 60 100 120 160. The food calories list is a table of everyday foods listing their calorie content per average portion. 5 ml 5 ml 15 ml 15 ml 10 1 8 5 ml 1 exchange. The exchange lists.

The exchange meal plan divides foods into six categories. Each exchange list contains foods that are alike. Appetite and food cravings. The food calories list also gives the calorie content in 100 grams so it can be compared with any other products not listed here.

Many people choose to follow a diet plan to jumpstart weight loss and control their food intake. Eat moderate saturated fat. 5 g fat 1 fat exchange. Bake roast boil or steam instead of frying food.

You can use the american dietetic association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods. Avoid sweet foods jams chocolates cakes sweet cream which increase triglyceride levels. Check nutrition facts on food labels. The table can be useful if you want to exchange a food with similar calorie.

Limit poly unsaturated fat from vegetable oils. Follow a 1 200 calorie plan under your doctor s supervision because this is a very low calorie diet.