Click here to learn about exchanges.
| Breads | Cereals & Grains |
| Starchy Vegetables | Crackers & Snacks |
| Dried Beans, Peas, & Lentils | Starchy Foods Prepared with Fat |
| Other Carbohydrate Exchanges | Cooked vs. Uncooked Starches Table |
| Description | Amount |
| Bagel | 1/2 (1 oz) |
| Bread, reduced calorie | 2 slices (1.5 oz) |
| Bread, white, whole-wheat, pumpernickel, rye | 1 slice (1 oz) |
| Bread sticks, crisp, 4" long by 1/2" | 2 (2/3 oz) |
| English muffin | 1/2 |
| Hot dog or hamburger bun | 1/2 (1 oz) |
| Pita 6" across | 1/2 |
| Roll, plain, small | 1 (1 oz) |
| Raisin bread, unfrosted | 1 slice (1 oz) |
| Tortilla, corn, 6" across | 1 |
| Tortilla, flour, 7-8" across | 1 |
| Waffle, 4.5" square, reduced-fat | 1 |
| Description | Amount |
| Baked beans | 1/3 cup |
| Corn | 1/2 cup |
| Corn on cob, medium | 1 (5oz) |
| Mixed vegetables with corn, peas, or pasta | 1 cup |
| Peas, green | 1/2 cup |
| Plantain | 1/2 cup |
| Potato, baked or boiled | 1 small (3oz) |
| Potato, mashed | 1/2 cup |
| Squash, winter (acorn, butternut) | 1 cup |
| Yam, sweet potato, plain | 1/2 cup |
| Description | Amount |
| Beans and Peas (garbanzo, pinto, kidney, white, split, black-eyed) | 1/2 cup |
| Lima beans | 2/3 cup |
| Lentils | 1/2 cup |
| Miso* | 3 Tbsp |
| Description | Serving Size | Exchanges per serving |
| Angel food cake, unfrosted | 1/12 cake | 2 carbohydrates |
| Brownie, small, unfrosted | 2 inch square | 1 carbohydrate, 1 fat |
| Cake, unfrosted | 2 inch square | 1 carbohydrate, 1 fat |
| Cake, frosted | 2 inch square | 2 carbohydrates, 1 fat |
| Cookie, fat-free | 2 small | 1 carbohydrate |
| Cookie or sandwich cookie with creme filling | 2 small | 1 carbohydrate, 1 fat |
| Cupcake, frosted | 1 small | 2 carbohydrates, 1 fat |
| Cranberry sauce, jellied | 1/4 cup | 2 carbohydrates |
| Doughnut, plain cake | 1 medium (1.5 oz) | 1.5 carbohydrates, 2 fats |
| Doughnut, glazed | 3.75" across (2 oz) | 2 carbohydrates, 2 fats |
| Fruit juice bars, frozen, 100% juice | 1 bar (3 oz) | 1 carbohydrate |
| Fruit snacks, chewy (pureed fruit concentrate) | 1 roll (3/4 oz) | 1 carbohydrate |
| Fruit spreads, 100% fruit | 1 Tbsp | 1 carbohydrate |
| Gelatin, regular | 1/2 cup | 1 carbohydrate |
| Gingersnaps | 3 | 1 carbohydrate |
| Granola bar | 1 bar | 1 carbohydrate, 1 fat |
| Granola bar, fat-free | 1 bar | 2 carbohydrates |
| Hummus | 1/3 cup | 1 carbohydrate, 1 fat |
| Ice cream | 1/2 cup | 1 carbohydrate, 2 fats |
| Ice cream, light | 1/2 cup | 1 carbohydrate, 1 fat |
| Ice cream, fat-free, no sugar added | 1/2 cup | 1 carbohydrate |
| Jam or jelly, regular | 1 Tbsp | 1 carbohydrate |
| Milk, chocolate whole | 1 cup | 2 carbohydrates, 1 fat |
| Pie, fruit, 2 crusts | 1/6 pie | 3 carbohydrates, 2 fats |
| Pie, pumpkin or custard | 1/8 pie | 1 carbohydrate, 2 fats |
| Potato chips | 12-18 (1 oz) | 1 carbohydrate, 2 fats |
| Pudding, regular (made with low-fat milk) | 1/2 cup | 2 carbohydrates |
| Pudding, sugar-free (made with low-fat milk) | 1/2 cup | 1 carbohydrate |
| Salad dressing, fat-free | 1/4 cup | 1 carbohydrate |
| Sherbet, sorbet | 1/2 cup | 2 carbohydrates |
| Spaghetti or pasta sauce, canned | 1/2 cup | 1 carbohydrate, 1 fat |
| Sweet roll, or Danish | 1 (2.5 oz) | 2.5 carbohydrates, 2 fats |
| Syrup, light | 2 Tbsp | 1 carbohydrate |
| Syrup, regular | 1 Tbsp | 1 carbohydrate |
| Syrup, regular | 1/4 cup | 4 carbohydrates |
| Tortilla chips | 6-12 (1 oz) | 1 carbohydrate, 2 fats |
| Yogurt, frozen, low-fat, fat-free | 1/3 cup | 1 carbohydrate, 0-1 fat |
| Yogurt, frozen, fat-free, no sugar added | 1/2 cup | 1 carbohydrate |
| Yogurt, low-fat, with fruit | 1 cup | 3 carbohydrates, 0-1 Fat |
| Vanilla wafers | 5 | 1 carbohydrate, 1 fat |
| Description | Amount | Description | Amount |
| Bran cereals | 1/2 cup | Millet | 1/4 cup |
| Bulgur | 1/2 cup | Muesli | 1/4 cup |
| Cereals | 1/2 cup | Oats | 1/2 cup |
| Cereals, unsweetened, ready-to-eat | 3/4 cup | Pasta | 1/2 cup |
| Cornmeal (dry) | 3 Tbsp | Puffed cereal | 3/2 cup |
| Couscous | 1/3 cup | Rice milk | 1/2 cup |
| Flour (dry) | 3 Tbsp | Rice, white or brown | 1/3 cup |
| Granola, low-fat | 1/4 cup | Shredded Wheat | 1/2 cup |
| Grape-nuts | 1/4 cup | Sugar-frosted cereal | 1/2 cup |
| Grits | 1/2 cup | Wheat germ | 3 Tbsp |
| Kasha | 1/2 cup |
| Description | Amount |
| Animal crackers | 8 |
| Graham crackers, 2-1/2 inch square | 3 |
| Matzoh | 3/4 oz |
| Melba toast | 4 slices |
| Oyster crackers | 24 |
| Popcorn (popped, no fat added or low-fat microwave) | 3 cups |
| Pretzels | 3/4 oz |
| Rice cakes, 4 inches across | 2 |
| Saltine-type crackers | 6 |
| Snack chips, fat free (tortilla, potato) | 15-20 (3/4 oz) |
| Whole-wheat crackers, no fat added | 2-5 (3/4 oz) |
| Description | Amount |
| Biscuit, 2.5 inches across | 1 |
| Chow mein noodles | 1/2 cup |
| Corn bread, 2 inch cube | 1 (2 oz) |
| Crackers, round butter type | 6 |
| Croutons | 1 cup |
| French-fried potatoes | 16-25 (3 oz) |
| Granola | 1/4 cup |
| Muffin, small | 1 (1-1/2 oz) |
| Pancake, 4 inches across | 2 |
| Popcorn, microwave | 3 cups |
| Sandwich crackers, cheese or peanut butter filling | 3 |
| Taco shell, 6 inches across | 2 |
| Waffle, 4.5 inch square | 1 |
| Whole-wheat crackers, fat added | 4-6 (1oz) |
| Food (starch group) | Uncooked | Cooked |
| Oatmeal | 3 Tbsp | 1/2 cup |
| Cream of Wheat | 2 Tbsp | 1/2 cup |
| Grits | 3 Tbsp | 1/2 cup |
| Rice | 2 Tbsp | 1/3 cup |
| Spaghetti | 1/4 cup | 1/2 cup |
| Noodles | 1/3 cup | 1/2 cup |
| Macaroni | 1/4 cup | 1/2 cup |
| Dried beans | 1/4 cup | 1/2 cup |
| Dried peas | 1/4 cup | 1/2 cup |
| Lentils | 3 Tbsp | 1/2 cup |
| Apple, unpeeled, small | 1 (4 oz) | Figs, dried | 1-1/2 | Pear, large, fresh | 1/2 (4 oz) |
| Applesauce, unsweetened | 1/2 cup | Fruit cocktail | 1/2 cup | Pears, canned | 1/2 cup |
| Apples, dried | 4 rings | Grapefruit, large | 1/2 (11 oz) | Pineapple, canned | 1/2 cup |
| Apricots, canned | 1/2 cup | Grapefruit sections, canned | 3/4 cup | Pineapple, fresh | 3/4 cup |
| Apricots, dried | 8 halves | Grapes, small | 17 (3 oz) | Plums, canned | 1/2 cup |
| Apricots, fresh | 4 whole | Honeydew melon | 10 oz | Plums, small | 2 (5 oz) |
| Banana, small | 1 (4 oz) | Kiwi | 1 (3.5 oz) | Prunes, dried | 3 |
| Blackberries | 3/4 cup | Mandarin oranges, canned | 3/4 cup | Raisins | 2 Tbsp |
| Blueberries | 3/4 cup | Mango, small | 1/2 fruit or 1/2 cup | Raspberries | 1 cup |
| Cantaloupe, small | 1/3 melon | Nectarine, small | 1 (5 oz) | Strawberries | 1.25 cup whole berries |
| Cherries, sweet, canned | 1/2 cup | Orange, small | 1 (6.5 oz) | Tangerines, small | 2 (8 oz) |
| Cherries, sweet, fresh | 12 (3 oz) | Papaya | 1 cup cubes (8 oz) | Watermelon | (13.5 oz) |
| Dates | 3 | Peach, medium, fresh | 1 (6 oz) | ||
| Figs, fresh | 2 medium | Peaches, canned | 1/2 cup |
| Description | Amount |
| Skim Milk | 1 cup |
| 1/2% Milk | 1 cup |
| 1% Milk | 1 cup |
| Nonfat or low-fat buttermilk | 1 cup |
| Evaporated skim milk | 1/2 cup |
| Nonfat dry milk | 1/3 cup dry |
| Plain nonfat yogurt | 3/4 cup |
| Nonfat or low-fat fruit flavored yogurt sweetened with aspartame or a nonnutritive sweetener | 1 cup |
| Description | Amount |
| 2% Milk | 1 cup |
| Plain low-fat yogurt | 3/4 cup |
| Sweet acidophilus milk | 1 cup |
| Description | Amount |
| Whole milk | 1 cup |
| Evaporated whole milk | 1/2 cup |
| Goat's milk | 1 cup |
| Kefir | 1 cup |
| Artichoke | Cauliflower | Mushrooms | Summer squash |
| Artichoke hearts | Celery | Mustard | Tomato |
| Asparagus | Collard | Okra | Tomatoes, canned |
| Beans(green, wax, Italian) | Cucumber | Onions | Tomato sauce* |
| Bean sprouts | Eggplant | Pea pods | Tomato/vegetable juice* |
| Beets | Green onions or scallions | Peppers (all varieties) | Turnips |
| Broccoli | Kale | Radishes | Water chestnuts |
| Brussels sprouts | Kohlrabi | Salad greens (endive, escarole, lettuce, romaine, spinach) | Watercress |
| Cabbage | Leeks | Sauerkraut* | Zucchini |
| Carrots | Mixed vegetables (without corn, peas, or pasta) | Spinach | 1 cup of raw vegetables, 1/2 cup of cooked vegetables or vegetable juice |
| Description | Amount |
| Poultry: Chicken or turkey (white meat, no skin), Cornish hen (no skin) | 1 oz |
| Fish: Fresh or frozen cod, flounder, haddock, halibut, trout, tuna fresh or canned in water | 1 oz |
| Shellfish: Clams, crab, lobster, scallops, shrimp, imitation shellfish | 1 oz |
| Game: Duck or pheasant (no skin), venison, buffalo, ostrich | 1 oz |
| Nonfat or low-fat cottage cheese | 1/4 cup |
| Fat-free cheese | 1 oz |
| Processed sandwich meats with 1g of fat or less per ounce, deli thin, shaved meats, chipped beef*, turkey ham | 1 oz |
| Egg whites | 2 |
| Egg substitutes, plain | 1/4 cup |
| Hot dogs with 1g or less fat per ounce* | 1 oz |
| Kidney (high in cholesterol) | 1 oz |
| Sausage with 1g or less fat per ounce | 1 oz |
* 1 gram or less fat per ounce = 400mg or more sodium per exchange.
| Description | Amount |
| Beef: USDA Select or Choice grades of lean beef trimmed of fat, such as: | |
| Round, sirloin, and flank steak | 1 oz |
| Tenderloin | 1 oz |
| Roast (rib, chuck, rump) | 1 oz |
| Steak (T-bone, porterhouse, cubed) | 1 oz |
| Ground round | 1 oz |
| Pork: Lean pork, such as fresh ham; canned, cured, or boiled ham; Canadian bacon*; tenderloin, center loin chop | 1 oz |
| Lamb: Roast, chop, leg | 1 oz |
| Veal: Lean chop, roast | 1 oz |
| Poultry: Chicken, turkey (dark meat, no skin), chicken (white meat with skin), domestic duck or goose (well-drained of fat, no skin) | 1 oz |
| Fish: Herring (uncreamed or smoked), salmon (fresh or canned), catfish, tuna (canned in oil, drained) | 1 oz |
| Oysters | 6 medium |
| Sardines (canned) | 2 medium |
| Game: Goose (no skin), rabbit | 1 oz |
| Cheese: 4.5%-fat Cottage cheese | 1/4 cup |
| Grated Parmesan | 2 Tbsp |
| Cheese with 3g or less fat per ounce | 1 oz |
| Other: Hot dogs with 3g or less fat per ounce* | 1.5 oz |
| Processed sandwich meat with 3g or less fat per ounce, such as turkey pastrami or kielbasa | 1 oz |
| Liver, heart (high in cholesterol) | 1 oz |
* 1g or less fat per ounce = 400mg or more sodium per exchange.
| Description | Amount |
| Beef: most beef products fall into this category (ground beef, meatloaf, corned beef, short ribs, Primed grades of meat trimmed of fat, such as prime rib) | 1 oz |
| Pork: Top loin, chop, Boston butt, cutlet | 1 oz |
| Lamb: Rib roast, ground | 1 oz |
| Veal: Cutlet (ground or cubed, unbreaded) | 1 oz |
| Poultry: Chicken dark meat (with skin), ground turkey or ground chicken, fried chicken (with skin) | 1 oz |
| Fish: any fried fish product | 1 oz |
| Cheese: With 5g or less of fat per ounce | 1 oz |
| Feta | 1 oz |
| Mozzarella | 1 oz |
| Ricotta | 1/4 cup (2 oz) |
| Other: Egg (high in cholesterol, limit to 3 per week) | 1 |
| Sausage with 5g or less fat per ounce | 1 oz |
| Soy milk | 1 cup |
| Tempeh | 1/4 cup |
| Tofu | 4 oz (1/2 cup) |
| Description | Amount |
| Pork: Spareribs, ground pork, pork sausage | 1 oz |
| Cheese: All regular cheeses, such as American, Cheddar, Monterey Jack, Swiss | 1 oz |
| Other: Processed sandwich meats with 8g of fat or less per ounce, such as bologna, pimento loaf, salami | 1 oz |
| Sausage, such as bratwurst, Italian, knockwurst, Polish, smoked | 1 oz |
| Hot dog (turkey or chicken) | 1 (10/lb) |
| Bacon | 3 (20 slices/lb) |
| Hot dog with 6 to 8g fat per ounce | 1 oz |
| Kidney (high in cholesterol) | 1 oz |
| Count as one high-fat meat exchange plus one fat exchange | |
| Hot dog (beef, pork, or combination) | 1 (10/lb) |
| Peanut Butter (contains unsaturated fat) | 2 Tbsp |
| Monosaturated Fats List |
| Polyunsaturated Fats List |
| Saturated Fats List |
| Description | Amount |
| Avocado, medium | 1/8 (1 oz) |
| Oil: (Canola, olive, peanut) | 1 tsp |
| Olives: ripe (black) | 8 large |
| Olives: green, stuffed* | 10 large |
| Nuts: almonds, cashews | 6 nuts |
| mixed nuts (50% peanuts) | 6 nuts |
| peanuts | 10 nuts |
| pecans | 4 halves |
| Peanut butter, smooth or crunchy | 2 tsp |
| Sesame seeds | 1 Tbsp |
| Tahini paste | 2 tsp |
* 1 gram or less fat per ounce = 400mg or more sodium per exchange.
| Description | Amount |
| Margarine: stick, tub, or squeeze | 1 tsp |
| lower-fat (30% to 50% vegetable oil) | 1 Tbsp |
| Mayonnaise: regular | 1 tsp |
| reduced-fat | 1 Tbsp |
| Nuts: walnuts, English | 4 halves |
| Oil: corn, safflower, soybean | 1 tsp |
| Salad Dressing: Regular* | 1 Tbsp |
| reduced-fat | 2 Tbsp |
| Miracle Whip (R) Salad Dressing: regular | 2 tsp |
| reduced-fat | 1 Tbsp |
| Seeds: pumpkin, sunflower | 1 Tbsp |
* 400mg or more sodium per choice.
| Description | Amount |
| Bacon, cooked | 1 slice (20 slices/lb) |
| Bacon, grease | 1 tsp |
| Butter: stick | 1 tsp |
| whipped | 2 tsp |
| reduced-fat | 1 Tbsp |
| Chitterlings, boiled | 2 Tbsp (1/2 oz) |
| Coconut, sweetened, shredded | 2 Tbsp |
| Cream, half and half | 2 Tbsp |
| Cream cheese: regular | 1 Tbsp (1/2 oz) |
| reduced-fat | 2 Tbsp (1 oz) |
| Shortening or lard | 1 tsp |
| Sour Cream: regular | 2 Tbsp |
| reduced-fat | 3 Tbsp |
| Other Carbohydrates List | You can substitute food choices from this list for a starch, fruit, or milk choice on your meal plan. Some choices will also count as one or more fat choices. |
| Free Foods List | A free food is any food or drink that contains less than 20 calories or less than 5g of carbohydrate per serving. Foods with a serving size listed should be limited to three servings per day. Be sure to spread them out throughout the day. If you eat all three servings at one time, it could affect your blood glucose level. Foods listed without a serving size can be eaten as often as you like. |
| Combination Foods List | Many foods we eat are mixed together in various combinations. These combination foods do not fit into any one exchange list. Often it is hard to tell what is in a casserole dish or prepared food item. This is a list of exchanges for some typical combination foods. This list will help you fit these foods into your meal plan. For information about other combination foods, consult a dietitian. |
| Common Fast Foods |
| Description | Serving Size | Exchanges per serving |
| Angel food cake, unfrosted | 1/12 cake | 2 carbohydrates |
| Brownie, small, unfrosted | 2 inch square | 1 carbohydrate, 1 fat |
| Cake, unfrosted | 2 inch square | 1 carbohydrate, 1 fat |
| Cake, frosted | 2 inch square | 2 carbohydrates, 1 fat |
| Cookie, fat-free | 2 small | 1 carbohydrate |
| Cookie or sandwich cookie with creme filling | 2 small | 1 carbohydrate, 1 fat |
| Cupcake, frosted | 1 small | 2 carbohydrates, 1 fat |
| Cranberry sauce, jellied | 1/4 cup | 2 carbohydrates |
| Doughnut, plain cake | 1 medium (1.5 oz) | 1.5 carbohydrates, 2 fats |
| Doughnut, glazed | 3.75" across (2 oz) | 2 carbohydrates, 2 fats |
| Fruit juice bars, frozen, 100% juice | 1 bar (3 oz) | 1 carbohydrate |
| Fruit snacks, chewy (pureed fruit concentrate) | 1 roll (3/4 oz) | 1 carbohydrate |
| Fruit spreads, 100% fruit | 1 Tbsp | 1 carbohydrate |
| Gelatin, regular | 1/2 cup | 1 carbohydrate |
| Gingersnaps | 3 | 1 carbohydrate |
| Granola bar | 1 bar | 1 carbohydrate, 1 fat |
| Granola bar, fat-free | 1 bar | 2 carbohydrates |
| Hummus | 1/3 cup | 1 carbohydrate, 1 fat |
| Ice cream | 1/2 cup | 1 carbohydrate, 2 fats |
| Ice cream, light | 1/2 cup | 1 carbohydrate, 1 fat |
| Ice cream, fat-free, no sugar added | 1/2 cup | 1 carbohydrate |
| Jam or jelly, regular | 1 Tbsp | 1 carbohydrate |
| Milk, chocolate whole | 1 cup | 2 carbohydrates, 1 fat |
| Pie, fruit, 2 crusts | 1/6 pie | 3 carbohydrates, 2 fats |
| Pie, pumpkin or custard | 1/8 pie | 1 carbohydrate, 2 fats |
| Potato chips | 12-18 (1 oz) | 1 carbohydrate, 2 fats |
| Pudding, regular (made with low-fat milk) | 1/2 cup | 2 carbohydrates |
| Pudding, sugar-free (made with low-fat milk) | 1/2 cup | 1 carbohydrate |
| Salad dressing, fat-free | 1/4 cup | 1 carbohydrate |
| Sherbet, sorbet | 1/2 cup | 2 carbohydrates |
| Spaghetti or pasta sauce, canned | 1/2 cup | 1 carbohydrate, 1 fat |
| Sweet roll, or Danish | 1 (2.5 oz) | 2.5 carbohydrates, 2 fats |
| Syrup, light | 2 Tbsp | 1 carbohydrate |
| Syrup, regular | 1 Tbsp | 1 carbohydrate |
| Syrup, regular | 1/4 cup | 4 carbohydrates |
| Tortilla chips | 6-12 (1 oz) | 1 carbohydrate, 2 fats |
| Yogurt, frozen, low-fat, fat-free | 1/3 cup | 1 carbohydrate, 0-1 fat |
| Yogurt, frozen, fat-free, no sugar added | 1/2 cup | 1 carbohydrate |
| Yogurt, low-fat, with fruit | 1 cup | 3 carbohydrates, 0-1 Fat |
| Vanilla wafers | 5 | 1 carbohydrate, 1 fat |
| Fat-Free or Reduced-Fat-Foods | Sugar-Free or Low-Sugar Foods |
| Drinks | Condiments |
| Seasonings |
| Description | Amount | Description | Amount |
| Cream cheese, fat-free | 1 Tbsp | Miracle Whip (R), reduced-fat | 1 tsp |
| Creamers, nondairy, liquid | 1 Tbsp | Nonstick cooking spray | |
| Creamers, nondairy, powdered | 2 tsp | Salad dressing, fat free | 1 Tbsp |
| Mayonnaise, fat-free | 1 Tbsp | Salad dressing, fat free, Italian | 2 Tbsp |
| Mayonnaise, reduced-fat | 1 tsp | Salsa | 1/4 cup |
| Margarine, fat free | 4 Tbsp | Sour cream, fat-free, reduced-fat | 1 Tbsp |
| Margarine, reduced-fat | 1 tsp | Whipped topping, regular or light | 2 Tbsp |
| Miracle Whip (R), nonfat | 1 Tbsp |
| Drinks | Amount | Drinks | Amount |
| Bouillon, broth, consomme* | Club Soda | ||
| Bouillon or broth, low sodium | Diet soft drinks, sugar-free | ||
| Carbonated or mineral water | Drink mixes, sugar free | ||
| Cocoa powder, unsweetened | 1 Tbsp | Tea | |
| Coffee | Tonic water, sugar-free |
* 400mg or more sodium per choice.
| Flavoring extracts | Spices |
| Garlic | Tabasco(R) or hot pepper sauce |
| Herbs, fresh or dried | Wine, used in cooking |
| Pimento | Worcestershire sauce |
| Description | Amount |
| Candy, hard, sugar free | 1 candy |
| Gelatin dessert, sugar free | |
| Gelatin, unflavored | |
| Gum, sugar free | |
| Jam or jelly, low-sugar or light | 2 tsp |
| Syrup, sugar free | 2 Tbsp |
| Condiment | Amount | Condiment | Amount |
| Catsup | 1 Tbsp | Pickles, dill* | 1-1/2 large |
| Horseradish | Soy sauce, regular or light* | ||
| Lemon juice | Taco sauce | 1 Tbsp | |
| Lime juice | Vinegar | ||
| Mustard |
* 400mg or more sodium per choice.
| Entrees | Frozen Entrees |
| Soups |
| Food Entree | Serving Size | Exchanges per serving |
| Chili with beans | 1 cup (8 oz) | 2 carbohydrates, 2 medium-fat meats |
| Chow Mein (without noodles or rice) | 2 cups (16 oz) | 1 carbohydrate, 2 lean meats |
| Lasagna | 1 cup (8 oz) | 2 carbohydrates, 2 medium-fat meats |
| Macaroni and cheese* | 1 cup (8 oz) | 2 carbohydrates, 2 medium-fat meats |
| Pizza, cheese, thin crust* | 1/4 of 10 inch (5 oz) | 2 carbohydrates, 2 medium-fat meats, 1 fat |
| Pizza, meat topping, thin crust* | 1/4 of 10 inch (5 oz) | 2 carbohydrates, 2 medium-fat meats, 2 fat |
| Pot pie* | 1 (7 oz) | 2 carbohydrates, 1 medium-fat meats, 4 fat |
| Spaghetti with meatballs | 1 cup (8 oz) | 2 carbohydrates, 2 medium-fat meats |
| Tuna noodle casserole | 1 cup (8 oz) | 2 carbohydrates, 2 medium-fat meats |
* 400mg or more sodium per exchange
| Soup | Serving Size | Exchanges per serving |
| Bean* | 1 cup | 1 carbohydrate, 1 very lean meat |
| Cream (made with water)* | 1 cup (8 oz) | 1 carbohydrate, 1 fat |
| Split pea soup (made with water)* | 1/2 cup (4 oz) | 1 carbohydrate |
| Tomato soup (made with water)* | 1 cup (8 oz) | 1 carbohydrate |
| Vegetable beef, chicken noodle, or other broth-type soup* | 1cup (8 oz) | 1 carbohydrate |
* 400mg or more sodium per exchange
| Frozen Food Entree | Serving Size | Exchanges per serving |
| Salisbury steak with gravy, mashed potato* | 1 (11 oz) | 2 carbohydrates, 3 medium-fat meats, 3-4 fats |
| Turkey with gravy, mashed potato, dressing* | 1 (11 oz) | 2 carbohydrates, 2 medium-fat meats, 2 fats |
| Entree with less than 300 calories* | 1 (8 oz) | 2 carbohydrates, 3 lean meats |
* 400mg or more sodium per exchange.
| Food | Serving Size | Exchanges per serving |
| Burritos with beef* | 2 | 4 carbohydrates, 2 medium-fat meats, 2 fats |
| Chicken Nuggets* | 6 | 1 carbohydrate, 2 medium-fat meats, 1 fat |
| Chicken breast and wing, breaded and fried* | 1 each | 1 carbohydrate, 4 medium-fat meats, 2 fats |
| Fish sandwich/tartar sauce* | 1 | 3 carbohydrates, 1 medium-fat meat, 3 fats |
| French fries, thin | 20-25 | 2 carbohydrates, 2 fats |
| Hamburger, regular | 1 | 2 carbohydrates, 2 medium-fat meats |
| Hamburger, large* | 1 | 2 carbohydrates, 3 medium-fat meats, 1 fat |
| Hot dog with bun* | 1 | 1 carbohydrate, 1 high-fat meat, 1 fat |
| Individual pan pizza* | 1 | 5 carbohydrates, 3 medium-fat meats, 3 fats |
| Soft-serve cone | 1 medium | 2 carbohydrates, 1 fat |
| Submarine sandwich** | 1 sub (6 inch) | 3 carbohydrates, 1 vegetable, 2 medium-fat meats, 1 fat |
| Taco, hard shell** | 1 (6 oz) | 2 carbohydrates, 2 medium-fat meats, 2 fats |
| Taco, soft shell** | 1 (3oz) | 1 carbohydrate, 1 medium-fat meat, 1 fat |
* Ask at fast food restaurant for nutritional information about favorite fast foods.
** 400mg or more sodium per exchange.