Table 1 - Composition Of Food Exchanges

Front 1

Measure of Veg A

Back 1

2 cups raw; 1 cup cooked

Front 2

Carbohydrates - Veg A

Back 2

3g

Front 3

Protein - Veg A

Back 3

1g

Front 4

Fat - Veg A

Back 4

-

Front 5

Energy (kcal) - Veg A

Back 5

16kcal

Front 6

Energy (kj) - Veg A

Back 6

67 kj

Front 7

Measure - Veg B

Back 7

1/2 cup raw, 1/2 cup cooked

Front 8

Carbohydrates - Veg B

Back 8

3g

Front 9

Protein - Veg B

Back 9

1g

Front 10

Fat - Veg B

Back 10

-

Front 11

Energy (kcal) - Veg B

Back 11

16kcal

Front 12

Energy (kj) - Veg B

Back 12

67kj

Front 13

Measure - fruits

Back 13

Varies

Front 14

Carbohydrates - fruits

Back 14

10g

Front 15

Protein - fruits

Back 15

-

Front 16

Fat - fruits

Back 16

-

Front 17

Energy (kcal) - fruits

Back 17

40kcal

Front 18

Energy (kj) - fruits

Back 18

167kj

Front 19

Measure - Whole Milk

Back 19

Varies

Front 20

Carbohydrates - Whole Milk

Back 20

12g

Front 21

Protein - Whole Milk

Back 21

8g

Front 22

Fat - Whole Milk

Back 22

10g

Front 23

Energy (kcal) - Whole Milk

Back 23

170kcal

Front 24

Energy (kj) - Whole Milk

Back 24

711kj

Front 25

Measure - Low Fat Milk

Back 25

4 Tablespoons

Front 26

Carbohydrates - Low Fat Milk

Back 26

12g

Front 27

Protein - Low Fat Milk

Back 27

8g

Front 28

Fat - Low Fat Milk

Back 28

5g

Front 29

Energy (kcal) - Low Fat Milk

Back 29

125 kcal

Front 30

Energy (kj) - Low Fat Milk

Back 30

523 kj

Front 31

Measure - Skimmed Milk

Back 31

Varies

Front 32

Carbohydrates - Skimmed Milk

Back 32

12 g

Front 33

Protein - Skimmed Milk

Back 33

8g

Front 34

Fat - Skimmed Milk

Back 34

Traces

Front 35

Energy (kcal) - Skimmed Milk

Back 35

80kcal

Front 36

Energy (kj) - Skimmed Milk

Back 36

335kj

Front 37

Energy (kj) - Skimmed Milk

Back 37

335kj

Front 38

Measurement - Rice

Back 38

Varies

Front 39

Carbohydrates - Rice

Back 39

23g

Front 40

Protein - Rice

Back 40

2g

Front 41

Fat - Rice

Back 41

-

Front 42

Energy (kcal) - Rice

Back 42

100kcal

Front 43

Energy (kj) - Rice

Back 43

418kj

Front 44

Measure - Low Fat Meat

Back 44

Varies

Front 45

Carbohydrates - Low Fat Meat

Back 45

-

Front 46

Protein - Low Fat Meat

Back 46

8g

Front 47

Fat - Low Fat Meat

Back 47

1g

Front 48

Energy (kcal) - Low Fat Meat

Back 48

41kcal

Front 49

Energy (kj) - Low Fat Meat

Back 49

172kj

Front 50

Measurement - Medium Fat Meat

Back 50

Varies

Front 51

Carbohydrate - Medium Fat Meat

Back 51

-

Front 52

Protein - Medium Fat Meat

Back 52

8g

Front 53

Fat - Medium Fat Meat

Back 53

6g

Front 54

Energy (kcal) - Medium Fat Meat

Back 54

86kcal

Front 55

Energy (kj) - Medium Fat Meat

Back 55

360kj

Front 56

Measurement - High Fat Meat

Back 56

Varies

Front 57

Protein - High Fat Meat

Back 57

8g

Front 58

Fat - High Fat Meat

Back 58

10g

Front 59

Energy (kcal) - High Fat Meat

Back 59

122kcal

Front 60

Energy (kj) - High Fat Meat

Back 60

510kj

Front 61

Measurement - Fat

Back 61

1 teaspoon

Front 62

Carbohydrates - Fat

Back 62

-

Front 63

Protein - Fat

Back 63

-

Front 64

Fat - Fat

Back 64

5g

Front 65

Energy (kcal) - Fat

Back 65

45kcal

Front 66

Energy (kj) - Fat

Back 66

188kj

Front 67

Measurement - Sugar

Back 67

1 teaspoon

Front 68

Carbohydrates - Sugar

Back 68

5g

Front 69

Protein - Sugar

Back 69

-

Front 70

Fat - Sugar

Back 70

-

Front 71

Energy (kcal) - Sugar

Back 71

20kcal

Front 72

Energy (kj) - Sugar

Back 72

84kj

Front 73

Carbohydrate - High Fat Meat

Back 73

-