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Grilled Tuna With Chickpea and Spinach Salad, Baby Spinach With Golden Raisins and Pine Nuts, and Whole-Wheat Bow Tie Pasta With Puttanesca Sauce

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.

Vegetables
Fat-Free and Very Low-Fat Milk
Very Lean Protein
Fruits
Lean Protein
Medium-Fat Proteins
Starches
Fats

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

½ C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 C Raw vegetables or salad greens
½ C Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.

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

1 C Milk, fat-free or 1% fat
¾ C Yogurt, plain nonfat or low-fat
1 C Yogurt, artificially sweetened

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

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)
¾ C Cottage cheese, nonfat or low-fat
2 Egg whites
¼ C Egg substitute
1 oz Fat-free cheese
½ C Beans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

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

1 small Apple, banana, orange, nectarine
1 med. Fresh peach
1 Kiwi
½ Grapefruit
½ Mango
1 C Fresh berries (strawberries, raspberries, or blueberries)
1 C Fresh melon cubes
18th Honeydew melon
4 oz
Unsweetened juice
4 tsp Jelly or jam

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

1 oz Chicken—dark meat, skin removed
1 oz 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 (with 3 g or less of fat per ounce)
1 oz Low-fat luncheon meats (with 3 g or less of fat per ounce)
¼ C 4.5% cottage cheese
2 med. Sardines
* Limit to 1–2 times per week

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

1 oz Beef (any prime cut), corned beef, ground beef**
1 oz Pork chop
1 Whole egg (medium)**
1 oz Mozzarella cheese
¼ C Ricotta cheese
4 oz Tofu (note this is a heart healthy choice)
** Choose these very infrequently

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

1 slice Bread (white, pumpernickel, whole wheat, rye)
2 slices Reduced-calorie or "lite" bread
¼ (1 oz) Bagel (varies)
½ English muffin
½ Hamburger bun
¾ C Cold cereal
13 C Rice, brown or white, cooked
13 C Barley or couscous, cooked
13 C Legumes (dried beans, peas or lentils), cooked
½ C Pasta, cooked
½ C Bulgar, cooked
½ C Corn, sweet potato, or green peas
3 oz Baked sweet or white potato
¾ oz Pretzels
3 C Popcorn, hot air popped or microwave (80% light)

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

1 tsp Oil (vegetable, corn, canola, olive, etc.)
1 tsp Butter
1 tsp Stick margarine
1 tsp Mayonnaise
1 Tbsp Reduced-fat margarine or mayonnaise
1 Tbsp Salad dressing
1 Tbsp Cream cheese
2 Tbsp Lite cream cheese
1/8th Avocado
8 large Black olives
10 large Stuffed green olives
1 slice Bacon

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Source: Based on American Dietetic Association Exchange Lists

Healthy Weight Tip

Did you know that a portion is different than a serving of food? A portion is the amount of food (big or small) you choose to eat. A serving is a measured amount of food or drink.

Need help keeping an eye on portion size?

Cover image of Keep an Eye on Portion Size Z CardThe Keep an Eye on Portion Size Z Card will help you assess food portions and meet your healthy eating goals.

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