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Examples of exchanges to include in your diet:
Dairy = 1 cup non-fat milk, 1 cup non-fat yogurt, 1oz low fat cheese, 1/4 cup cottage cheese, 1/4 cup grated cheese, 1 cup soy milk
Fat = 1 tsp butter, margarine or oil,, 1 tbsp cream cheese, 2 tbsp sour cream, 1 slice bacon, 1tbsp nuts, 1 tbsp dressing
Fruit = 1 small apple or orange, 15 small grapes, 1/3 med cantaloupe, 1/2 med grapefruit, 3/4 cup berries, 4 apricots, 1/2 banana.
Proteins = 3.5 oz chicken, fish, turkey, chicken or lean beef. 2 egg, 4oz tofu, 1/3 cup cooked beans
Vegetables = 1 cup carrots, green beans, broccoli, squash, mushrooms, sprouts or vegetable juice. 1 large tomato
Starches = 1/2 cup cooked oatmeal, cooked pasta, corn. 1/3 cup cooked beans or cooked brown rice. 1/2 medium potato, 2 small pancakes, 1 small muffin, 1 slice whole wheat bread.
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