Basic DM Exchanges Info Flashcards
Macronutrient content (in grams) of a Carbohydrate Exchange
15 CHO
3 Pro
1 Fat
Macronutrient content (in grams) of a Fruit Exchange
15 CHO
Macronutrient content (in grams) of a fat-free or low fat milk/milk substitute exchange
12 CHO
8 Pro
0-3 Fat
Macronutrient content (in grams) of a reduced fat (2%) milk/milk substitute exchange
12 CHO
8 PRO
5 Fat
Macronutrient content (in grams) of Whole milk/milk substitute exchange
12 CHO
8 Pro
8 Fat
Macronutrient content (in grams) of nonstarchy vegetable exchange
5 CHO
2 Pro
Macronutrient content (in grams) of lean protein exchange
7 Pro
2 Fat
Macronutrient content (in grams) of medium-fat protein exchange
7 Pro
5 Fat
Macronutrient content (in grams) of high fat protein exchange
7 Pro
8 Fat
Macronutrient content (in grams) of fat exchange
5 Fat
How many calories in a carbohydrate exchange
80
How many calories in a fruit exchange
60
How many calories in a fat-free/low fat milk exchange
100
How many calories in a reduced fat milk exhcnage
120
How many calories in a whole milk exchange
160
How many calories in a nonstarchy vegetable exchange
25
How many calories in a lean protein exchange
45
How many calories in a medium-fat protein exchange
75
How many calories in a high-fat protein exchange
100
how many calories in a fat exchange
45
How many calories in a alcohol exhcange
100
What is the CHO starch servings size for CHO snack foods
About 1oz or 3/4 cup
What is the CHO starch serving size for cooked cereals
1/2 cup
what is the CHO starch serving size for rice or pasta
1 cup
what is the CHO starch serving size for potatoes
baked: 1/4 large
boiled: 1/2 cup/3oz
mashed: 1/2 cup
oven-baked french fries: 1 cup
yam/sweet: 1/2 cup
what is the CHO starch serving size for popcorn
3 cups
1/2 cup of beans, peas, and lentils count for these 2 exchanges
1 starch + 1 lean protein
what is the serving sizes for fruit exchanges (canned/frozen; fresh; fruit juice; dried)
canned/frozen: 1/2 cup
fresh: 3/4-1 cup
unsweet fruit juice: 1/2 cup
dried fruit: 2 Tbsp
blueberries serving size
3/4 cup
grape serving size
15-17 grapes
pineapple serving size
3/4 cup fresh
1/2 cup canned
strawberries serving size
1.25 cups
these are the fruit juices that are 1/2 cup serving size
apple, grapefruit, orange, pineapple
these are the fruit juices that are 1/3 cup serving size
blends, grape, prune
1 cup chocolate milk accounts for which two exchange groups
1 milk + 1 CHO exchanges
Rice milk accounts for what exchanges
1-2 CHO exchanges
soy milk accounts for what exchanges
1/2 CHO + 1/2-1 fat exchanges
what are the serving sizes for nonstarchy vegetables (raw and cooked)
1/2 cup cooked
1 cup raw
what is the serving size for ice cream
1/2 cup to account for 1 CHO and varied fats
name the type of protein: 90/10 ground beef
lean
name the type of protein: 2oz cottage cheese / ricotta
lean
name the type of protein: 2 egg whites
lean
name the type of protein: game (buffalo, rabbit, venison)
lean
name the type of protein: lamb chop, leg, and roast
lean
name the type of protein: organ meats
lean
name the type of protein: fish such as cod, halibut, tilapia, salmon and sardines
lean
name the type of protein: canadian bacon and ham
lean
name the type of protein: poultry no skin
lean
name the type of protein: shellfish (oysters, clams, crab, lobster)
lean
This is the serving size for protein exchanges
1 oz
name the type of protein: 85/15 ground beef
medium
name the type of protein: feta, mozzarella
medium
name the type of protein: whole egg
medium
name the type of protein: lamb ground, rib roast
medium
name the type of protein: pork tenderloin, rib, roast
lean
name the type of protein: pork ground, shoulder
medium
name the type of protein: poultry with skin
medium
name the type of protein: 2 slices bacon
high
name the type of protein: american, cheddar, parmesan, swiss cheese
high
name the type of protein: pork sausuage and spareribs
high
name the type of protein: bologna, salami, pastrami
high
name the type of protein: 1/4 cup tofu
medium
name the type of protein: peanut, almond, cashew butters
high fat protein
fat exchange serving size for avocados
2 Tbsp
fat exchange serving size for nut butters
1, 1/2 tsp
fat exchange serving size for “normal” oils and butters
1 tsp
name examples of “free foods”
gelatin, jam, jelly, condiments, pickles, salsa, soy sauce