The exchange diet was developed by the American Diabetes Association and the American Dietetic Association to help people with diabetes balance their daily intake of calories, carbohydrates, protein and fat. There are six exchange list groups and the number of servings from each group is based on total calories. A 1,400-calorie diet exchange plan will help moderately active women lose weight and sedentary women over age 50 maintain weight, according to the Health and Human Services USDA Dietary Guidelines for Americans.
Starch
Starches make up the majority of the calories on the diabetic exchange diet. Starches are primarily made up of carbohydrates. Foods in this group are high in fiber, vitamins and minerals. On a 1,400-calorie diet exchange, people need seven starch exchanges, according to the North Carolina State University Cooperative extension. An exchange is equal to 1 oz. (usually 1 slice) of bread, 1 oz. bagel, half an English muffin, hamburger or hot dog roll, 1/3 cup of rice, pasta or couscous, 3/4 cup cold unsweetened cereal, 1/2 cup cooked hot cereal, 1/2 cup of corn or succotash, 8 animal crackers or 2 rice cakes.
Fruits
Fruits are good sources of vitamins, minerals and fiber. The whole fruit offers the best nutritional value. People need 5 fruit exchanges on a 1,400-calorie exchange diet plan. A fruit exchange is equal to a small apple, 4 apricots, 12 cherries, 17 grapes, 1 1/4 cup strawberries, 2 tangerines, 1 medium peach, 2 tbsp. raisins, 1/2 cup unsweetened canned fruit or 1/2 cup orange and apple juice.
Milk
Milk is a good source of calcium, protein and carbohydrates. Low-fat and fat-free milk products are recommended. The number of milk exchanges on a 1,400-calorie diet are two. An exchange of milk is equal to 1 cup of milk or 1 cup of yogurt.
Non-Starchy Vegetables
Vegetables are nutrient dense foods, meaning they contain high amounts of vitamins and minerals in few calories, according to the Mayo Clinic. Three vegetable exchanges are recommended on a 1,400-calorie diet, according to the North Carolina Cooperative Extension. A vegetable exchange is equal to 1/2 cup cooked vegetables or vegetable juice and 1 cup raw vegetables. Non-starchy vegetables include broccoli, green beans, carrots, lettuce, cucumbers, artichokes, eggplant, mushrooms and brussel sprouts.
Meat and Meat Substitutes
Lean and low-fat meat and meat substitutes are preferred choices because they are lower in saturated fat and calories. On a 1,400-calorie diet exchange, the North Carolina Cooperative Extension recommends five meat/meat substitute exchanges per day. A meat exchange is equal to 1 oz. Examples of meat and meat substitutes include cheese, beef, poultry, pork, fish and eggs. A 1/4 cup of cottage cheese is also consider one meat exchange.
Fat
Six fat exchanges are recommended on a 1,400-calorie exchange diet, according to the North Carolina Cooperative Extension. Fats are calorie dense and serving sizes are small. A fat exchange is equal to 1/8 of an avocado, 1 tsp. oil, margarine, butter or mayonnaise, 1 tbsp. low-fat mayonnaise, 1 slice of bacon or 2 tsp. of peanut butter.
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