Food Serving Size Carbs (g) GI GL
Potato, baked 1 medium 37 1.21 45
Grape-Nuts (cereal) 1/2 cup 47 0.95 45
Cornflakes (cereal) 1 cup 26 1.19 31
White rice, cooked 1/2 cup 35 0.81 28
Pasta, cooked 1 cup 40 0.71 28
Cheerios (cereal) 1 cup 22 1.06 23
White bread 2 slices 24 1.00 22
Beans, cooked 1/2 cup 27 0.60 16
Corn Chips 1 oz 15 1.05 16
Whole-grain bread 2 slices 24 0.64 15
Wild rice, cooked 1/2 cup 18 0.78 14
All-Bran 1 cup 24 0.60 14
Carrots, cooked 1/2 cup 8 1.31 10
Lentils, cooked 1/2 cup 20 0.41 8
Popcorn, air-popped 1 cup 5 0.79 4
GI (Glycemic Index) is a percentage expressed as decimal relative to white bread
Food Exchanges
Prepared by: Page 1
JEANNE KEITH M. PATULAN, RN, MAN
Food Exchange US Unit Metric Comments
Starches 80 Calories 15 g Carb., 3 g Protein, 1 g Fat
bread 1 slice 1 slice Most starches are a good source
breads, other 1 oz 30 g of B vitamins
tortilla 1 (6") 1 (15 cm) Choose whole grain foods such
crackers 4-6 (3/4 oz) 4-6 (20 g) as 'all natural, 100% whole
cooked cereals 1/2 cup 125 ml wheat' bread, pasta, tortillas, and
dry cereals, unsweetened 3/4 cup 175 ml brown rice, etc. for nutrients and
1/2 cup 125 ml fiber.
dry cereals, sweetened
3 Tbsp 45 ml Combine beans (starch & meat)
dry flour or grain
1/2 cup 125 ml with grains (starch) for their
pasta 1/3 cup 80 ml complimentary proteins and fiber
rice 1/2 cup 125 ml Combine grains (starch) with milk
corn 3 cups 720 ml (milk) or cheese (meat) to
popcorn 1 (3 oz) 1 (85 g) compliment proteins.
potato (small) 1/2 cup 125 ml Add additional fat exchanges for
potato, mashed 1/3 cup 80 ml starchy foods prepared with fat.
sweet potato 1 cup 250 ml
squash, winter 1/2 cup 125 ml
cooked beans, peas, lentils
(add 1 meat exchange)
Vegetables 25 Calories 5 g Carb., 2 g Protein
raw vegetables 1 cup 250 ml Choose more dark green leafy
cooked vegetables 1/2 cup 125 ml and deep yellow vegetables such
tomato or vegetable juice 1/2 cup 125 ml as spinach, broccoli, carrots, and
peppers.
Fruit 60 Calories 15 g Carb.
fresh fruit 1 small 1 small Choose whole fruits for fiber
melon (cubes) 12 oz (1 cup) 360 g (250 ml) Choose citrus fruits such as
canned fruit 1/2 cup 125 ml oranges, grapefruits, or
dried fruit 1/4 cup 60 ml tangerines
fruit juice 1/2 cup 125 ml
Meat & Substitutes 35-145 Calories 7 g Protein, 0-13 g Fat
meat, poultry, fish 1 oz 30 g Choose leaner meats such as
cheese 1 oz 30 g chicken, fish, and lean cuts of
cottage cheese 1/4 cup 60 ml meat; add fat exchange for
egg 1 1 higher fat meats and substitutes.
peanut butter 1.5 Tbsp 22 ml Remove skin from poultry.
tofu 4 oz (1/2 cup) 115 g (125 ml) Limit frying or adding fat.
1/2 cup 125 ml Have 2 servings of fish per week
cooked beans, peas, lentils
(add 1 starch) for Omega 3 fatty acid.
Milk 80-150 Calories 12 g Carb., 8 g Protein, 0-8 g Fat
milk 1 cup 250 ml Choose lower fat milks; add fat
yogurt 1 cup 250 ml exchange for higher fat milk.
Fat 45 Calories 5 g Fat
Prepared by: Page 2
JEANNE KEITH M. PATULAN, RN, MAN
oil 1 tsp 5 ml Eat less saturated fat such as
mayonnaise 1 tsp 5 ml animal fat found in fatter meat,
cream cheese 1 Tbsp 15 ml cheeses, butter, and tropical oils
salad dressing 1 Tbsp 15 ml (eg: palm). Also eat less
peanuts 10 10 hydrogenated fat, or trans-fats.
avocado 1/8 1/8 Consume mono-unsaturated
1 tsp 5 ml fat and moderate poly-
butter or margarine
1 exchange 1 exchange unsaturated fat.
higher fat exchange
(additional) Check Nutrition Facts on food
labels; 5 g Fat = 1 Fat exchange.
Sweets Calories vary 15 g Carb., Protein & Fat varies
ice cream 1/2 cup 125 ml Choose sweets sparingly
cookies 2 small 2 small because they are high in sugar,
syrup 1 Tbsp 15 ml saturated fats or trans fats.
jam or jelly 1 Tbsp 15 ml Can be substituted for a 1
sugar 2 Tbsp 30 ml Starch, Fruit, or Milk exchange.
pudding 1/4 cup 60 ml Add 1 or 2 Fat exchanges for
1/2 small 1/2 small sweets containing fat.
muffin or cupcake
Prepared by: Page 3
JEANNE KEITH M. PATULAN, RN, MAN
