APPENDIX B: The Exchange Lists for Meal Planning
Appendix B: Understanding the Exchange Lists for Meal Planning
📘 What Are the Exchange Lists?
The Exchange Lists for Meal Planning were originally developed by the American Diabetes Association and the Academy of Nutrition and Dietetics. This system groups foods based on similar macronutrient content—specifically carbohydrate (CHO), protein (PRO), and fat (FAT)—to help estimate nutrient intake and support consistent meal planning.
Each exchange within a group represents a standard portion size that contributes approximately the same amount of nutrients and calories. For example:
-
1 starch exchange = 15g CHO, 3g PRO, 1g FAT
-
1 lean meat exchange = 7g PRO, 2g FAT
-
1 fruit exchange = 15g CHO
By learning these standard values, you can estimate the macronutrient and calorie content of a food or meal using these conversion factors:
-
Carbohydrates = 4 kcal/g
-
Protein = 4 kcal/g
-
Fat = 9 kcal/g
This is especially useful for individuals managing diabetes, weight, or chronic conditions, and for anyone seeking greater food and nutrition literacy.
🧮 Exchange List Table with Macronutrient and Calorie Values
| Exchange Group | Serving Size (Typical) | CHO (g) | PRO (g) | FAT (g) | Calories (kcal) | Examples of Foods |
|---|---|---|---|---|---|---|
| Starch | 1 slice bread, ½ cup cooked cereal, ⅓ cup rice or pasta | 15 | 3 | 1 | 80 | Whole wheat bread, oatmeal, brown rice, tortilla |
| Fruit | 1 small fruit, ½ cup canned/fresh fruit, ¼ cup dried | 15 | 0 | 0 | 60 | Apple, banana, raisins, orange juice |
| Vegetable (Non-Starchy) | ½ cup cooked, 1 cup raw | 5 | 2 | 0 | 25 | Broccoli, carrots, spinach, green beans |
| Milk (Fat-Free/Low-Fat) | 1 cup (8 oz) | 12 | 8 | 0–3 | 90–120 | Skim milk, low-fat yogurt, fortified soy milk |
| Milk (Whole) | 1 cup (8 oz) | 12 | 8 | 8 | 150 | Whole milk, full-fat yogurt |
| Meat (Lean) | 1 oz | 0 | 7 | 2 | 45 | Skinless chicken, turkey, lean beef, egg whites |
| Meat (Medium-Fat) | 1 oz | 0 | 7 | 5 | 75 | Whole eggs, low-fat cheese, 85% lean ground beef |
| Meat (High-Fat) | 1 oz | 0 | 7 | 8 | 100 | Bacon, sausage, regular cheese, spareribs |
| Fat | 1 tsp oil, butter, mayo; 1 tbsp dressing | 0 | 0 | 5 | 45 | Olive oil, peanut butter, margarine, nuts |
| Free Foods | Varies (under 20 kcal/serving) | ~0 | ~0 | ~0 | <20 | Pickles, mustard, sugar-free gelatin, diet soda |
🍔 Food Example: Hamburger with Lettuce, Tomato, and Cheese
Food Components:
-
1 hamburger bun (top and bottom halves)
-
3 oz ground beef patty (85% lean)
-
1 slice cheese (regular)
-
Lettuce leaf + 2 tomato slices
-
1 tsp mayonnaise or ketchup (optional condiment)
🔢 Step-by-Step Exchange Breakdown
| Food Item | Exchange Group | # Exchanges | CHO (g) | PRO (g) | FAT (g) | Calories (kcal) |
|---|---|---|---|---|---|---|
| Hamburger bun | Starch | 2 starch | 30 | 6 | 2 | 160 |
| Ground beef (3 oz) | Medium-fat meat | 3 exchanges | 0 | 21 | 15 | 225 |
| Slice of cheese | High-fat meat | 1 exchange | 0 | 7 | 8 | 100 |
| Lettuce + tomato | Non-starchy vegetables | 1 exchange | 5 | 2 | 0 | 25 |
| 1 tsp mayo/ketchup | Fat or free food | 1 fat OR free | 0 | 0 | 5 | 45 |
✅ Total Estimated Nutrient Content
| Nutrient | Amount |
|---|---|
| Carbohydrates | 35 g |
| Protein | 36 g |
| Fat | 30 g |
| Calories | 555 kcal (no mayo) |
| Calories | ~600 kcal (with mayo) |
Using this method, students can estimate nutrients without an app—just basic food knowledge and a copy of the Exchange List!
