Fitness Heaven's Food Exchange Lists

Fitness Heaven's Food Exchange Lists

Give Yourself More Choices


Believe it or not, a lot of people fail in changing their eating habits because they find the choices in their meal plans boring. Some fall into the trap of eating the same food over and over, or they prepare it in the same manner each day. Fortunately, FitnessHeaven has composed a list of food exchanges that will help you think outside the breadbox and keep you on track. And, don’t forget to be creative in the kitchen. Just because your food plan calls for one serving of cheese and one serving of vegetables it doesn’t mean you have to eat them separately. Next time try this simple dish:

One serving of frozen spinach (thawed and drained) mixed with Fresh crushed garlic and White Pepper; top with 1 oz. fresh Parmesan cheese.

Place in oven-proof bowl, cover with foil and bake at 400 degrees for 8-10 minutes. Remove cover and bake until cheese is golden brown (5 minutes).

Food Exchange Lists

Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:

SERVING SIZE FOOD
½ cup

Cooked vegetables (carrots, spinach, broccoli, zucchini, cabbage, etc.)
1 cup Raw vegetables or salad greens
½ cup Vegetable juice

Fat-Free and Very Low fat Milk contain 90 calories per serving. One serving equals:

SERVING SIZE FOOD
1 cup Milk, fat-free or 1% fat

¾ cup Yogurt, plain non-fat or low fat
1 cup Yogurt, artificially sweetened

Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:

SERVING SIZE FOOD

1 small Apple, banana, orange, nectarine
1 medium Fresh peach
1 Kiwi
1/2

Grapefruit
1/2 Mango
1 cup Fresh berries (strawberries, raspberries or blueberries)

1 cup Fresh melon cubes
1/8 Honeydew melon
4 oz. Unsweetened Juice
4 teaspoons

Jelly or Jam

Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:

SERVING SIZE

FOOD
1 oz. Turkey breast or chicken breast, skin removed
1 oz. Fish fillet (flounder, sole, scrod, cod, etc.)

1 oz. Canned tuna in water
1 oz. Shellfish (clams, lobster, scallop, shrimp)
1 oz. Vegetarian meat substitute
¾ cup

Cottage cheese, non-fat or low fat
2 each Egg whites
¼ cup Egg substitute

1 oz. Fat-free cheese
½ cup Beans- cooked or canned (black beans, kidney, chick peas or lentils):
count as 1 starch/bread and 1 very lean protein

Lean Protein choices have 55 calories and 2-3 grams of fat per serving. One serving equals:

SERVING SIZE FOOD

1oz. Chicken- dark meat, skin removed
1oz. Turkey- dark meat, skin removed
1 oz. Salmon, Swordfish, herring
1 oz.

Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 oz. Veal, roast or lean chop*
1 oz. Lamb, roast or lean chop*

1 oz. Pork, tenderloin or fresh ham*
1 oz. Low fat cheese (3 grams or less of fat per oz.)
1 oz. Low fat luncheon meats (with 3 grams or less of fat per oz.)
¼ cup

4 % cottage cheese
* *Limit to 1-2 times per week

Medium Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:

SERVING SIZE

FOOD
1 oz. Beef (any prime cut), corned beef, ground beef **
1 oz. Pork chop

1 each Whole egg (medium) **
1 oz. Mozzarella cheese
¼ cup Ricotta cheese
4 oz.

Tofu (note this is a Heart Healthy choice)
** ** Choose these very infrequently

Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

SERVING SIZE

FOOD
1 slice Bread (white, pumpernickel, 100% whole wheat, rye)
2 slice Reduced calorie or "Lite" Bread

1/4 (1 Oz.) Bagel (varies)
1/2 English muffin
1/2 Hamburger bun
¾ cup

Cold cereal
1/3 cup Rice, brown or white- cooked
1/3 cup Barley or couscous- cooked

1/3 cup Legumes (dried beans, peas or lentils)- cooked
½ cup Pasta, cooked
½ cup Bulgur, cooked
½ cup

Corn, sweet potato or green peas
3 oz. Baked sweet or white potato
¾ oz. Pretzels

3 cups Popcorn, hot air popped or microwave (94 % fat free)

Fats contain 45 calories and 5 grams of fat per serving. One serving equals:

SERVING SIZE FOOD

1 teaspoon Oil (vegetable, corn, canola, olive, etc.)
1 teaspoon Butter
1 teaspoon Stick margarine
1 teaspoon

Mayonnaise
1 Tablespoon Reduced fat margarine or mayonnaise
1 Tablespoon Salad dressing

1 Tablespoon Cream cheese
2 Tablespoons Light cream cheese
1/8 Avocado
8 large

Black olives
10 large Stuffed green olives
1 slice Bacon

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