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Medicine & Health Education
Daily Meal Plan Exchange List
To be used with the Diabetic and
Weight Reduction Exchange Diet Plans
Bala N. Aiyer, M.D.
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List 1
Breads & Starches: 1 gm = 4 Cal.
One portion = 80 Calories;
contain 15 Gm Carbohydrate,
3 Gm Protein & a trace of fat.
[No sugar added and unsweetened]
[No fats added and not fried items]
List 1 - continued
Breads & Starches:
One portion = 80 Calories;
contain 15 Gm Carbohydrate,
3 Gm Protein & a trace of fat.
[No sugar added and unsweetened]
[No fats added and not fried items]
 
Breads:
Bagel [1 oz.] 1/2
Bun [hamburger, hotdog] 1/2
Pita [6" across] 1/2
Tortilla [flour or corn 6"] --1
Bread slice [wheat, white, rye] --1
Cereals, Grains, Pasta:
Rice or Grits [cooked] 1/2 cup
Bran Cereal --1 1/2 cup
Ready to eat Cereal 3/4 cup
Noodles, Macaroni 1/2 cup
Spagetti [cooked] 1/2 cup
Pretzels 3/4 oz.
Rye crisps -- 4
Graham crackers - 3
Flour in recipie -- 2 1/2 Tbsp.
Starchy Vegetables:
Beans, baked 1/4 cup
Lentils, Split Peas, dry 1/3 cup
Beans, Peas, if dried 1/3 cup
Above, frozen or canned 1/2 cup
Potato, [baked, small / 3 oz.] -- 1
Potato, mashed 1/2 cup
Yam, Sweet Potato 1/2 cup
Starchy Foods - Fried:
prepared with Fat
[ counts as 1 Starch + 1 Fat ]
Buiscuits [2 1/2" across ] -- 1
Corn Bread [2" cube / 2 oz.] -- 1
Muffin [small, plain] -- 1
Crackers [round, butter type] -- 6
Chow-mein noodles 1/2 cup
Taco shells [6" across] -- 2
  
List 2
Meats & Proteins:
One portion = 55Calories
Contains 7 Gm Proteins.
[ if lean cuts & meat substitutes]
[ Regular cuts of meats contain Fat and is 80 to 100 Calories]
Avoid High Fat items
List 3
Fats & Oils: 1 gm = 9 Cal.
One portion = 45 Calories
contains 5 Gm of Fat.
Avoid Too much Fats
Note : One Gram of FAT contains 125% more calories than starch.
 
Meats: [Choose low fat lean cuts]
Beef, Pork, Lamb, 1 oz.
Veal, Lean chops, 1 oz.
Liver, Kidney 1 oz.
Poultry [Skin removed] 1 oz.
Chicken, Turkey 1 oz
Luncheon meats 1oz.
Sausages, all types 1 oz.
Fish, fresh or frozen 1 oz.
Clams, Crabs, Lobsters 2 oz.
Oysters [medium] -- 6
Tuna, Salmon 1/4 cup
Eggs, white only 3
Eggs, whole -- 1
Egg substitute 1/4 cup
Hot dog [10 per pound] -- 1
Cheese
Cottage or Ricotta 1/4 cup
Diet Cheese 1 oz.
Parmesan, grated 2Tbsp.
All other Cheese 1 oz.
Unsaturated Fat [Preferable]
Almonds, dry roasted 6
Avacado [ medium ] 1/8
All oils, Margarine 1 tsp.
Diet Margarine 1 Tbsp.
Olives 10 small or 5 large
Peanuts 20 small or 10 large
Peacans 2 whole
Salad dressings,
mayonnase type 1 tsp.

all other types 1 Tbsp.

Saturated Fats [ use less of these]
Bacon 1 slice
Butter 1 tsp.
Coconut, shredded 2 Tbsp.
Cream, Coffee creamer 2 Tbsp.
Coffee creamer, powder 4 tsp.
Heavy Cream 1 Tbsp.
Cream Cheese 1 Tbsp.
  
List 4 Vegetables &
Vegetable Juices:
One portion = 25 Calories
and contain 2 Gm protein
and 5 Gm carbohydrate
List 5
Milk & Dairy Products:
one portion = 90 to 150 Calories
and contain 12 Gm Carbohydrate,
8 Gm Protein & 1 to 8 Gm Fat.
 
Cooked or juice 1/2 cup
Raw Vegetable 1 cup
Green Beans, Bean sprouts, Beets,
Okra, Onion, Pea pods, Pepper,
Summer squash, Tomato, Turnip,
Zuchini, All Juices.
[ Note: some vegetables are listed
as 1.Bread, 3.Fat & 7.Free foods]
Skim milk. 1/2% milk 1 cup
Butter milk 1 cup
Non fat dry milk 1/3 cup
Non fat yogurt 8 oz.
Low fat 2% milk* 1 cup
Low fat yogurt, plain* 8 oz.
[counts as 1 milk + 1 Fat Exchange]
  
List 6
Fruits & Fruit Juices:
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List 7 : Free Foods:
These have less than 10 Calories.
 
Fresh, canned or frozen fruits,
no sugar added 1/2 cup
Dried fruits 1/4 cup
Most other fruits 2 oz.
Apple, [2" size] -- 1
Apricot -- 4
Banana [6" size] 1/2
Canteloupe, Melon 1 cup
Strawberries 1-1/4 cup
Orange, Nectarine, Kiwi -- 1
Leafy and Green Vegetables:
Asparagus, Broccoli,
Cabbage, Carrots,
Brussel Sprouts, Cauliflower,
Eggplant, Greens, Parsley,
Spinach, Sauerkraut.
Juices and Drinks: Bullion, Coffee,
Tea,Cocoa powder, Diet Cola, Low
Calorie Sodas & Soft Drinks.
 
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