Basic DM Exchanges Info Flashcards by Taylor Brodi

Macronutrient content (in grams) of a Carbohydrate Exchange

15 CHO
3 Pro
1 Fat

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Macronutrient content (in grams) of a Fruit Exchange

15 CHO

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Macronutrient content (in grams) of a fat-free or low fat milk/milk substitute exchange

12 CHO
8 Pro
0-3 Fat

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Macronutrient content (in grams) of a reduced fat (2%) milk/milk substitute exchange

12 CHO
8 PRO
5 Fat

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Macronutrient content (in grams) of Whole milk/milk substitute exchange

12 CHO
8 Pro
8 Fat

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Macronutrient content (in grams) of nonstarchy vegetable exchange

5 CHO

2 Pro

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Macronutrient content (in grams) of lean protein exchange

7 Pro

2 Fat

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Macronutrient content (in grams) of medium-fat protein exchange

7 Pro

5 Fat

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Macronutrient content (in grams) of high fat protein exchange

7 Pro

8 Fat

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Macronutrient content (in grams) of fat exchange

5 Fat

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How many calories in a carbohydrate exchange

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How many calories in a fruit exchange

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How many calories in a fat-free/low fat milk exchange

100

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How many calories in a reduced fat milk exhcnage

120

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How many calories in a whole milk exchange

160

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How many calories in a nonstarchy vegetable exchange

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How many calories in a lean protein exchange

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How many calories in a medium-fat protein exchange

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How many calories in a high-fat protein exchange

100

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how many calories in a fat exchange

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How many calories in a alcohol exhcange

100

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What is the CHO starch servings size for CHO snack foods

About 1oz or 3/4 cup

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What is the CHO starch serving size for cooked cereals

1/2 cup

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what is the CHO starch serving size for rice or pasta

1 cup

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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