Exchanges

Grains

100

What foods are considered a grain exchange?

Rice, pasta, oats, bread, crackers, pretzels, potatoes, honey, etc

200

How many slices of bread is equal to 1 grain exchange?

1 slice of bread 

300

How many grain exchanges is 1 cup of cooked rice?

2 exchanges 

400

Name a food and amount that is equal to 3 grain exchanges?

1.5 cup of cooked rice, pasta, or oats

3 pancakes 

3 slices of bread 

etc

500

How many grain exchanges are in this meal: Turkey sandwich with 2 slices of bread, snack bag of potato chips, and a salad with lettuce, tomatoes, onions, and dressing? 

3 grain exchanges 

Protein

100

What foods are considered a protein exchange?

Beef, fish, poultry, tofu, eggs, nut butters, nuts

200

How many ounces of meat is equivalent to 1 protein exchange?

1 oz = 1 exchange

300

How many exchanges are in a piece of chicken the size of your palm?

3-4oz = 3-4 exchanges

400

How much peanut butter is equal to 1 protein exchange?

1 tablespoon 

500

How many exchanges are in the following meal? : 3oz chicken, 2 eggs, 2 slices of toast with 2 tbsp of peanut butter 

7 protein exchanges 

Lipids

100

What foods are considered a lipid exchange?

Salad dressing, mayo, oil, butter, nuts, sour cream, bacon, avocados 

200

How much butter is equivalent to 1 lipid exchange?

1 teaspoon (tip of finger)

300

How many exchanges are in 1 tbsp of dressing?

1 exchange 

400

How many nuts is equivalent to 2 lipid exchanges?

1/2 cup 

500

How many lipid exchanges are in the following meal?:

Salad with 2 tbsp salad dressing, sandwich with turkey, 1 tbsp mayo and 2 slices of bacon

4 lipid exchanges 

Fruits and Veggies

100

Give an example of a fruit/vegetable exchange?

1 small apple, 1 medium banana, 1/2 cup grapes, 1 cup melon or berries, etc

200

How much dried fruit is 2 exchanges?

1/2 cup 

300

How much lettuce is equivalent to 1 vegetables exchange?

2 cups 

400

How much juice is 1 exchange of each fruit and vegetables?

4oz 100% fruit juice, 1 cup 100% vegetable juice

500

How many fruit and vegetable exchanges are in this meal?:

1/2 cup grapes, 1 cup berries, 2 cups salad, 1/2 cup dried fruit 

5 exchanges 

Dairy and Combo Foods

100

What is considered a dairy?

Milk, yogurt, cheese

200

How much milk is considered 1 exchange?

8oz milk

300

What exchanges are in 6oz of greek yogurt?

1 dairy, 1 protein

400

What exchanges are in 1/2 cup ice cream?

1 grain, 2 lipids

500

Name the exchanges in the following meal:

2 slices of toast, 2 tbsp peanut butter, 1 medium banana, 8oz milk 

2 grain, 2 lipids, 1 protein, 1 fruit, 1 dairy