Food Exchange List Online

Check nutrition facts on food labels.

Food exchange list online. Each exchange list contains foods that are alike. Also see calorie requirement calculator. Eat no hydrogenated fat or man made trans fats. The food exchange calculator analyses the carbohydrates proteins and fats in grams and calories.

Each food choice on a list contains about the same amount of carbohydrate protein fat and calories as the other choices on that list. Avoid or restrict foodstuffs high in saturated fat and cholesterol. Vegetables mentioned under the list 8 vegetable exchange have negligible calories and may be used whenever desirable. Eat foods rich in omega 3 fatty acids.

The following chart shows the amounts of nutrients in one serving from each exchange list. 5 ml 5 ml 15 ml 15 ml 10 1 8 5 ml 1 exchange. Bake roast boil or steam instead of frying food. Starches fruits and fruit juices milk yogurt and dairy like foods non starchy vegetables sweets desserts and other carbohydrates meats and meat substitutes fats.

Limit poly unsaturated fat from vegetable oils. Avoid sweet foods jams chocolates cakes sweet cream which increase triglyceride levels. Design or analyze a diet based on the food exchange lists. 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.

The following pages separate foods into these seven groups. As you read the exchange lists you will notice that one choice is. By grounding your foot in the diabetes exchange you can use the food exchange calculator to work out how much carbohydrate protein and fat is contained in your meal. The exchanges covered include starch vegetables fruit milk meat and fat.

5 g fat 1 fat exchange. Eat moderate saturated fat.