Topic 3 holistic approach to eating handout 2
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This document provides an exchange list for healthy food choices organized into categories of carbohydrates from grains/starches, vegetables, fruit, proteins from plants, proteins from eggs/fish/poultry/dairy, and fats. It lists various foods and their serving sizes that are equivalent in carbohydrates, proteins, fats, and other nutrients. The exchange lists are intended to help people make balanced food selections as part of a healthy diet.
Topic 3 holistic approach to eating handout 2
- 1. APO E Gene Diet is a registered trademark of Penscott Management Corporation. 息2013 Penscott Management Corporation.All rights reserved. (925) 736-8510 PMHealthyFoodChoices_11/2013 Healthy Food Choices Exchange List Carbohydrates Grains & Starches Carboyhydrates Vegetables (1 cup raw 遜 cup cooked) Carbohydrates Fruit Proteins Plant 1 Slice Whole Grain Bread 遜 Whole Grain Bun 遜 Whole Grain Bagel 6-inch Corn or Whole Wheat Tortilla 遜 Whole Wheat Pita 遜 c Cooked Cereal (Oatmeal, Oat Bran, Oat Groats) 他 c Plain High Fiber Dry Cereal 遜 c Whole Grain Pasta 村 c Nonfat Granola, Muesli 3 oz Baked Potato w/Skin or Waxy Type 孫/続 c Brown Rice 遜 c Corn, Lima Beans, Peas 孫/続 c Quinoa (Cooked) 孫/続 c Basmati Rice (Cooked) 孫/続 c Wild Rice (Cooked) 遜 c Bulgur Wheat (Cooked) 孫/続 c Barley (Cooked) 遜 c Buckwheat/Kasha (Cooked) 孫/続 c Shredded Wheat 孫/続 c Sweet Potato,Yam, Pumpkin 他 oz.Whole Wheat Pretzels 3 c Plain Popcorn (No Oil or Butter) 村 c Whole Grain Nuggets 1 Medium FreshApple/4 Rings Dried 4 FreshApricots or 7 Halves, Dried 他 c Berries (Blackberries, Blueberries, Loganberries, Raspberries, Strawberries) 1村 c Melon (Cantaloupe, Honeydew,Watermelon) 遜 Banana 1 c or 15 Cherries 1遜 Figs (Dried) 1 c or 18 Grapes 1 c Guava, Mango, Papaya, Pineapple 遜 c Kiwi 1 Medium Nectarine, Peach, or Plum 1 Medium Pear or 遜 Large Pear 1 Medium Orange or 2Tangerines/Mandarins 3 Medium Prunes 2T Dried Cranberries or Raisins 遜 c Beans (Black, Garbanzo, Kidney, lima, navy, soy, pinto, white) 1 c Soymilk Carrageenan Free 1 c Nonfat SoyYogurt 1 c Hemp Milk 遜 c Legumes (Split Peas, Lentils) 4 ozTofu 1 Garden orVeggie Burger 村 cTempeh Artichoke 6 SpearsAsparagus Bok choy Broccoli, Broccolini Broccoli sprouts Brussels sprouts Cabbage (Red andWhite) Carrots Cauliflower Celery English Peapods Eggplant Garlic (2 cloves) Green beans Kohlrabi Greens (Chard, Collard, Kale, Mustard, Okra,Turnip) Mushrooms (Cooked Only) Onions, Leeks, Scallions Parsnips Peppers (Red,Yellow, Green) Mixed Salad Lettuce Greens, Romaine Lettuce Radishes Rutabaga Spinach Squash Summer squash Tomatoes Turnips Units:T=Tablespoon, t=teaspoon, c=cup, oz=ounce, in=inch g=gram
- 2. APO E Gene Diet is a registered trademark of Penscott Management Corporation. 息2013 Penscott Management Corporation.All rights reserved. (925) 736-8510 PMHealthyFoodChoices_11/2013 Healthy Food Choices Exchange List Proteins Egg Proteins Fish (1 oz) Proteins Poultry (1 oz) Protein Dairy Fat 2 Medium Egg Whites Organic 1 Medium Whole Egg - Organic 村 c Egg Substitute Organic Chicken OrganicTurkey Organic Cornish game hen Organic, non-processed, sliced meat 1 c Organic Soymilk Carrageenan Free 1 c Hemp Milk 1 c Nonfat SoyYogurt 1 c OrganicWhole SoyYogurt 1 t Canola, Olive, Peanut Oil 孫/8 c (1 oz.)Avocado 1T Sesame, Pumpkin or Sunflower Seeds 村 c Purslane 4 Pecan Halves 10 Peanuts 4 Cashews 4Walnut Halves 2 t Nut Butter (Peanut,Almond) 6Almonds 2T Ground Flaxseeds or Linseeds 1T Hemp Seeds 8 Olives Black cod Crab Halibut Herring Lobster Mackerel 6 Oysters Salmon Sardines Scallops Sea Bass Shrimp Trout Tuna LightTuna, canned in water Units:T=Tablespoon, t=teaspoon, c=cup, oz=ounce, in=inch g=gram