List 1: Starch/Bread Exchange. Each item in this list contains approzimately 15 grams of carbohydate, 3 grams of protein, a trace of fat, and 80 calories. You can choose your Strach Exchanges from any items on this list. If you want to eat a Strach food that is not on this on this list...the general rule is that:

1/2 cup of cereal, grain, or pasta is one serving.

1 ounce of a bread product is one serving. (about 1 slice)

List 2: Meat Exchanges. Each serving of meat and substitutes on this contains about 7 grams protein. The amount of fat and number of calories vary, depending on what kind of meat or substitute you choose. There is 3 parts based on the amount of fat & calories. Lean Meat, Medium-Fat Meat, & High-Fat Meat. ============================================================= Lean Meat Car: 0 Protein 7g Fat: 3g Calories: 55 Medium-Fat Meat Car: 0 Protein 7g Fat: 5g Calories: 75 High-Fat Meat: Car: 0 Protein 7g Fat: 8g Calories: 100 ============================================================== List 3: Vegetable Exchange: List contains about 5 grams of carbohydrate, 2 grams protein, and about 25 calories: Unless other wise noted, the serving size for vegetables (1 Vegetable Exchange) is:

1/2 cup of cooked vegetables or vegetable juice. -=Or=- 1 cup of raw vegetables.

List 4: Fruit Exchanges: List contains about 15 grams of carbohydarate and about 60 calories.

1/2 cup of fresh fruit or fruit juice -=Or=- 1/4 cup of dried fruit.

List 5: Milk Exchange: Each serving of milk or milk products on this list contains about 12 grams of carbohydrate and 8 grams of protein. List is divided into 3 parts based on the amount of fat and calories: skim/very low-fat milk milk, low-fat milk and whole milk. =================================================================== Skim/very low-fat Car: 12g Protein: 8 Fat: Trace Calories: 90 (This is like a skim milk or any other skim/very low-fat) Low-fat Car: 12g Protein: 8 Fat: 5 Calories: 120 (This is like a 2% milk) Whole Car: 12 Protein: 8 Fat: 8 Calories: 150 (This is like plain old whole milk) ====================================================================== = List 6: Fat Exchanges: Fat list contains about 5 grams of fat and 45 calories. The foods in the fat list contain mostly fat, although some item may also contain a small amount of protein. All fats are in calories and should be carefully measured. We all should eat unsaturated fats instead of saturated fats.

Free foods: A free food is any food or drink that contains a fewer than 20 calories per serving. You can eat as much as you want of those items that have no serving size specified. You may eat two or three servings per day of those items that have a specific serving size. Be sure to spread them out through the day.

Hess, R.D., M.S and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master