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66 Cards in this Set
- Front
- Back
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Fruit nutritional values
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15g CHO, 60 calories
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Fruit nutritional values
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15g CHO, 60 calories
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1 small fruit...
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Banana
Apple Nectarine Kiwi Peach = 1 fruit |
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Fat Free/Skim/1% milk nutritional values
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12g CHO, 8g PRO, 2g Fat, 100 calories
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1/2 cup fruit servings
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Applesauce
Fruit cocktail Canned cherries Canned peaches Canned pears Canned pineapple Canned plums = 1 fruit |
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1 small fruit...
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Banana
Apple Nectarine Kiwi Peach = 1 fruit |
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1/2 large fruit...
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Grapefruit
Mango Papaya Pear = 1 fruit |
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Sandwich cookies filled with crème filling
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2 small cookies = 1 starch + 1 fat
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3/4 cup fruit servings
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Blackberries
Blueberries Pineapple = 1 fruit |
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1/2 cup fruit servings
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Applesauce
Fruit cocktail Canned cherries Canned peaches Canned pears Canned pineapple Canned plums = 1 fruit |
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Cantaloupe
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1/3 melon
1 cup cubbed = 1 fruit |
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2%/Reduced-Fat milk nutritional values
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12g CHO, 8g PRO, 5g Fat, 120 calories
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Grapes
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17 = 1 fruit
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1/2 large fruit...
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Grapefruit
Mango Papaya Pear = 1 fruit |
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Raspberries
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1 cup = 1 fruit
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Lean Meat exchanges
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7 grams PRO, 2 grams Fat, 45 calories
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Strawberries
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1 1/4 cup whole berries = 1 fruit
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3/4 cup fruit servings
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Blackberries
Blueberries Pineapple = 1 fruit |
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Watermelon
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1 slice or 1 1/4 cup cubes
= 1 fruit |
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Whole milk nutritional values
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12g CHO, 8g PRO, 8g Fat, 160 calories
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Fruit juice 1/2 cup
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Pineapple juice
Apple juice Grapefruit juice Orange juice = 1 fruit |
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Cantaloupe
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1/3 melon
1 cup cubbed = 1 fruit |
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Fruit juice 1/3 cup
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Fruit juice blends
Grape juice Prune juice |
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Ice cream
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1/2 cup:
Fat Free = 1 starch + .5 other CHO Light/No Sugar Added = 1 starch + 1 fat Regular = 1 Starch + 2 Fats |
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Grapes
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17 = 1 fruit
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Yogurt
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Artificially sweetened - 2/3 cup (6oz)
1 fat free milk Plain, reduced fat - 2/3 cup (6oz) 1 reduced-fat milk Whole milk yogurt - 1 cup (8oz) 1 whole milk |
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Raspberries
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1 cup = 1 fruit
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Cheese with 4-7 grams of fat per oz: feta, mozzarella, pasteurized cheese spread, reduced-fat cheeses, string
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1 oz
Medium Fat Meat |
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Strawberries
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1 1/4 cup whole berries = 1 fruit
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Sugar
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1 TBS = 1 CHO
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Watermelon
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1 slice or 1 1/4 cup cubes
= 1 fruit |
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Pork Bacon
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2 slices (16 slices per lb or 1 oz each before cooking)
High Fat Meat |
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Fruit juice 1/2 cup
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Pineapple juice
Apple juice Grapefruit juice Orange juice = 1 fruit |
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Graham crackers/Animal crackers
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3 graham = 1 starch
8 animals = 1 starch |
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Fruit juice 1/3 cup
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Fruit juice blends
Grape juice Prune juice |
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Egg
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1
Medium Fat Meat |
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Medium-fat Meat exchanges
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7 grams PRO, 5 grams Fat, 75 calories
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Popcorn (all types)
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3 cups = 1 starch
(with butter +1 fat) |
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Starch nutritional value
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15g CHO, 3g PRO, 1g Fat, 80 calories
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High-fat Meat exchanges
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7 grams PRO, 8 grams Fat, 100 calories
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Chips
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Fat Free = 15-20 (3/4 oz) = 1 starch
Regular = 9-13 (3/4 oz) = 1 starch + 1 fat |
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Starchy vegetbales with 1/2 cup serving size
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Corn
Parsnips Peas (green) Pasta Sauce Sweet potato |
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Beef - select or choice (trimmed of fat), ground round, roast (chuck, rib, rump), round, sirloin, steak (cubbed, flank, porterhouse, T-bone) tenderloin
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1 oz
Lean Meat |
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Cheese, regular: American, bleu, brie, cheedar, hard goat, Monterey Jack, queso, Swiss
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1 oz
High Fat Meat |
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Sandwich style crackers (filled with either PB or cheese)
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3 = 1 starch + 1 fat
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Large bagel
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1/4 (1 oz)
(1 = 4 starches) |
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Nut butters (trans fat-free): almond butter, cashew butter, peanut butter
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1.5 tsp
1 Fat |
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Cottage Cheese
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1/4 cup
Lean Meat |
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Potato serving sizes
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Baked with skin = 1/4 large potato (3 oz)
Boiled = 1/2 cup (3 oz) Mashed = 1/2 cup (with butter +1 fat) French fried (oven baked) = 1 cup (2 oz) 1 starch |
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Reduced calorie bread
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2 slices ( 1.5 oz)
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Oil
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1 tsp
1 Fat |
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Fish, fresh or frozen, plain: catfish, cod, flounder, haddock, halibut, orange roughy, salmon, tilapia, trout, tuna
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1 oz
Lean Meat |
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White, whole-grain, pumpernickel, rye unfrosted raisin bread
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1 slice
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1 Starch + 1 Lean Meat (1/2 cup)
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1/2 cup:
Beans (black, garbanzo, kidney, lima, navy, pinto, white, refried) Lentils Peas (black eyed, split) |
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English muffin
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1 = 2 starches
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1 Starch + 1 Lean Meat (1/3 cup)
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Baked beans
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Nonstarchy vegetables nutritional value
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5g CHO, 2g PRO, 25 calories
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Margarine: stick, tub (trans fat-free) or squeeze (trans fat-free)
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1 tsp
1 Fat |
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Mayonnaise: regular
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1 tsp
1 Fat |
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Salad dressing: regular
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1 Tbs
1 Fat |
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Starches that are 1/3 cup servings
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Barley
Couscous Pasta Polenta Quinoa Rice (white or brown) Stuffing (+1 fat) = 1 starch |
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Butter: stick
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1 tsp
1 Fat |
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Cream cheese: regular
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1 Tbs (.5 oz)
1 Fat |
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Cereals that are 1/2 cup servings
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Bran cereal
Cooked cereal (oats, oatmeal) Shredded wheat (plain) Sugar-coated |
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Sour cream: regular
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2 Tbs
1 Fat |
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Unsweetened ready to eat cereal
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3/4 cup = 1 starch
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