Diet plan exchange list

CEREALS-Each serving in the Cereal Group contains 15 grams of carbohydrates, 3 gms of proteins , a trace of fat and gives about 80 calories.

 

Vegetables-Each serving in this group contains 5 gms of carbohydrates, 2 gms. of proteins and gives approximately 28 calories
For vegetables, one cup of raw leafy greens, three/quarters cup vegetable juice, or half a cup of chopped/cooked vegetables constitutes a serving.

Pulses-Each serving in this Group contains 12 gms. of carbohydrates, 6 gms. of proteins and 1 gram of fat and gives approximately 80 calories.
Each serving in the Group is about 25 gms by weight if uncooked and about 1 cup cooked ( thin, watery) or ½ cup cooked ( thick).

Milk-Each serving of skim milk and skim milk based foods contain 12 gms. of carbohydrates, 8 gms of proteins and gives 80 calories.

Fruits-Each serving in this Group contains 15 gms. of carbohydrates and gives 60 calories.

Fats and oils-Each serving in the Fats and Oils Group contains 5 gms. of fat and gives 45 calories.
One serving is a teaspoon ( 5ml) of cooking oil.

Meat-Each serving of food items in the Lean Meat Group contains 7 gms. of proteins and 3 gms. of fats and gives 55 calories

Each serving of food items in the Medium Fat Meat Group contains 7 gms. of proteins and 5 gms. of fats and gives 75 calories

Each serving of food items in the High Fat Meat Group contains 7 gms. of proteins and 8 gms. of fats and gives 100 calories

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