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      Title: Diabetic Info on Usa Food Exchanges
 Categories: Diabetic, Info/help
      Yield: 1 info/help
 
 
  List 1: Starch/Bread Exchange

  Each item in this list contains approzimately 15 g of carbohydate,
  3 g of protein, a trace of fat, and 80 calories. You can choose
  your Starch Exchanges from any items on this list. If you want to
  eat a Starch 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 oz 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 g
  protein. The amount of fat and number of calories vary, depending
  on what kind of meat or substitute you choose. There are 3 parts
  based on the amount of fat & calories.

  LEAN MEAT, MEDIUM-FAT MEAT, & HIGH-FAT MEAT.
  =============================================================
  LEAN MEAT       CAR: 0  PROTEIN 7 g FAT: 3 g  CALORIES: 55
  MEDIUM-FAT MEAT CAR: 0  PROTEIN 7 g FAT: 5 g  CALORIES: 75
  HIGH-FAT  MEAT: CAR: 0  PROTEIN 7 g FAT: 8 g  CALORIES: 100
  ==============================================================

  List 3: Vegetable Exchange

  List contains about 5 g of carbohydrate, 2 g protein, and about
  25 calories. Unless otherwise 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 g 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 g of carbohydrate and 8 g 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: 12 g PROTEIN: 8 g  FAT: TRACE  CALORIES: 90
  (This is like a skim milk or any other skim/very low-fat)
  Low-fat            CAR: 12 g PROTEIN: 8 g  FAT: 5 g    CALORIES: 120
  (This is like a 2% milk)
  Whole              CAR: 12 g PROTEIN: 8 g  FAT: 8 g    CALORIES: 150
  (This is like plain old whole milk)
  ====================================================================

  List 6: Fat Exchanges

  Fat list contains about 5 g 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.
  
  Source: The Art of Cooking for the Diabetic
  by Mary Abbott Hess, R.D., M.S and Katharine Middleton

  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
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