Fruits and vegetables are typically low in fat, calories, cholesterol and sodium and high in fiber and other nutrients. The U.S. Department of Health and Human Resources and U.S. Department of Agriculture Dietary Guidelines for Americans 2005 recommend consuming 2 cups of fruits and 2½ cups of vegetables per day for individuals consuming a 2,000-calorie diet. Nutrients found in fruits and vegetables vary depending on the amount and type consumed.
The Exchange System
The exchange system was developed for diabetes and weight management. One fruit or vegetable exchange has approximately the same macronutrient content and can be interchanged when using an exchange system meal plan. For example, according to the National Heart Lung and Blood Institute (NHLBI), one non-starchy vegetable exchange contains approximately 25 calories and 5 g of carbohydrates. The NHLBI website provides an extensive list of foods and portion sizes for each exchange group.
Fruits
One fruit exchange provides approximately 60 calories and 15 g of carbohydrates. According to the NHLBI, a fruit exchange is equivalent to one small apple or banana, one medium peach, one cup of berries or melon cubes, one kiwi fruit, 4 oz of fruit juice or 4 tsp of jelly or jam. Many fruits such as oranges, cantaloupe, strawberries and kiwis are high in vitamin C. Bananas, apples, pears, citrus fruits and berries are high in soluble fiber, which can help reduce low-density lipoprotein (LDL) cholesterol, according to the Department of Health and Human Services.
Non-starchy Vegetables
One non-starchy vegetable exchange provides approximately 25 calories and 5 g of carbohydrates. A vegetable exchange equals 1 cup of salad greens or raw vegetables, ½ cup of cooked vegetables or ½ cup of vegetable juice, according to the NHLBI. Non-starchy vegetables include broccoli, carrots, lettuce, cabbage and others. Orange vegetables such as carrots and pumpkins contain high amounts of vitamin A. Dark green leafy vegetables such as spinach and kale provide vitamin A, E, and K and B vitamins, according to KidsHealth. Sweet peppers, cabbage and tomatoes are rich in vitamin C.
Starchy Vegetables
Starchy vegetables contain larger amounts of carbohydrate than non-starchy vegetables and are counted as a starch when using the exchange system. Starchy vegetables include sweet potatoes, regular potatoes, corn, green peas and legumes. One starchy vegetable exchange provides approximately 80 calories and 15 g of carbohydrates and equals ½ cup of cooked green peas or corn, 1/3 cup of dried beans or lentils and 3 oz of sweet or white potatoes, according to the NHLBI. Peas, some beans, and lentils contain protein; potatoes are high in potassium, and sweet potatoes are high in vitamin A.
Legumes
Legumes are a source of carbohydrate and protein; therefore, they can be counted as one starch and one very lean protein exchange. One very lean protein exchange provides approximately 35 calories and 1 g of fat per serving, according the NHLBI; 1/2 cup of black beans, kidney beans, lentils or chick peas equals one very lean protein and one starch exchange. Many types of legumes are also a source of iron, potassium and folate.
Member Comments