The following chart presents information from the American Diabetes Association, Inc., and The American Dietetic Association. It shows the amount of nutrients in one exchange from each exchange category. We use these values to calculate exchanges.
Group/Lists |
Carbohydrate
|
Protein
|
Fat
|
Calories |
|
Carbohydrate Group |
|
|
|
|
|
1 Starch Exchange = |
15 |
3 |
1 or less |
80 |
|
1 Fruit Exchange = |
15 |
-- |
-- |
60 |
|
1 Milk Exchange = |
12 |
8 |
0-3 |
90 |
|
1 Other Carbohydrate Exchange = |
15 |
Varies |
Varies |
Varies (70) |
|
1 Vegetables Exchange = |
5 |
2 |
-- |
25 |
|
Meat and Meat substitute Group |
|
|
|
|
|
1 Very Lean Meat Exchange = |
-- |
7 |
0-1 |
35 |
|
1 Lean Meat Exchange = |
-- |
7 |
3 |
55 |
Fat Group |
|
|
|
|
|
1 Fat Exchange = |
-- |
-- |
5 |
45 |
Single Exchange Methods:
Some foods are very simple to calculate for exchanges. For example, hard candies naturally have a high carbohydrate value, but little to no fat and protein. These foods would then only need to have one exchange calculated for them.
Following are examples of the calculation methods for a single exchange:
Starch Example:
1 cup (195 g) Long Grain Brown Rice-Cooked = 216 Calories
44.9 g carbohydrate
Methods:
There are two ways to determine a starch exchange. The 1st method should be tried first and the 2nd method should be used only if the calorie value results of the 1 st method, when checked, go over the total calories of the product:
Result: 2.7 Starch Exchanges
Fruit Example:
1 cup (145 g) Blueberries = 81 Calories
20 g carbohydrate
Methods:
There are two ways to determine a fruit exchange. The 1st method should be tried first and the 2nd method should be used only if the calorie value results of the 1 st method, when checked, go over the total calories of the product:
Test the calorie value by multiplying by 60 calories per fruit exchange:
1.33 x 60 = 80 calories
Result: 1.33 Fruit Exchange
If the calorie value had been in excess of the total calories, the 2nd method would then be used to determine the fruit exchange value. Using the calorie value per fruit exchange, Divide total calories by 60 to get the fruit exchange:
81 / 60 = 1.35 fruit exchange
However this example only needed to use the 1 st method. Using the 2nd method gave a different answer and would be incorrect. See results above.
Milk Example:
1 cup (245 g) Lowfat Dry Milk + Water =
84 Calories
11.9 g carbohydrate
Methods:
There are two ways to determine a milk exchange. The 1st method should be tried first and the 2nd method should be used only if the calorie value results of the 1 st method, when checked, go over the total calories of the product:
Test for the calorie value by multiplying by 90 calories per milk exchange:
0.991 x 90 = 89 calories
Since we have a calorie value in excess of the actual calories, use the 2nd method to determine the milk exchange value.
Divide total calories by 90 to get the milk exchange:
84 / 90 = 0.93 milk exchange
Result: 0.93 Milk Exchanges
Other Carbohydrate Example:
52 pieces (15 g) Cinnamon Imperials Candy = 60 Calories
15 g carbohydrate
Methods:
There are two ways to determine an other carbohydrate exchange. The 1st method should be tried first and the 2nd method should be used only if the calorie value results of the 1 st method, when checked, go over the total calories of the product:
Test for the calorie value by multiplying by 70 calories per other carbohydrate exchange:
1 x 70 = 70 calories
Since we have a calorie value in excess of the actual calories, use the 2nd method to determine the other carbohydrate exchange value.
Divide total calories by 70 to get the other carbohydrate exchange:
60 / 70 = 0.85 other carbohydrate exchange
Result: 0.85 Other Carbohydrate Exchanges
Vegetable Example:
½ cup (50 g) Cauliflower, fresh, Chopped = 12.5 Calories
2.61 g carbohydrate
Methods:
There are two ways to determine a vegetable exchange. The 1st method should be tried first and the 2nd method should be used only if the calorie value results of the 1 st method, when checked, go over the total calories of the product:
Test for the calorie value by multiplying by 25 calories per vegetable exchange:
0.5 x 25 = 13 calories
Since we have a calorie value in excess of the actual calories, use the 2nd method to determine the vegetable exchange value.
Divide total calories by 25 to get the vegetable exchange:
12.5 / 25 = .5 vegetable exchange
Result: 0.5 Vegetable Exchange
Very Lean Meat Example:
1 fillet (116 g) Burbot Fish, raw = 104.4 calories
22.39 g protein
This food item has too little fat to earn a fat exchange
Methods:
There are two ways to determine a very lean meat exchange. The 1 st method should be tried first and the 2 nd method should be used only if the calorie value results of the 1 st method, when checked, go over the total calories of the product:
Test for the calorie value by multiplying by 35 calories per very lean meat exchange:
3.19 x 35 = 111.65 calories
Since we have a calorie value in excess of the actual calories, use the 2nd method to determine the very lean meat exchange value.
Divide total calories by 35 to get the very lean meat exchange:
104.4 / 35 = 2.98 very lean meat exchange
Result: 2.98 Very Lean Meat Exchange
Fat Example:
1 tbsp Margarine, Stick = 102.13 Calories
11.4 g fat
Methods:
There are two ways to determine a fat exchange. The 1 st method should be tried first and the 2 nd method should be used only if the calorie value results of the 1 st method, when checked, go over the total calories of the product:
Test for the calorie value by multiplying by 45 calories per fat exchange:
2.28 x 45 = 102.6 calories
Since we have a calorie value in excess of the actual calories, use the 2nd method to determine the fat exchange value.
Divide total calories by 45 to get the fat exchange:
102.13 / 45 = 2.26 fat exchange
Result: 2.26 Fat Exchanges