An exchange list diet divides foods into groups based on similarities in nutrient composition. A serving of food within each group contains about the same amount of calories, protein, carbohydrates and fat, and can therefore be exchanged with one another. The exchange diet allows you to eat a certain number of servings, or exchanges, from each food group based on your calorie needs. A 1,200-calorie exchange diet is an appropriate weight loss diet for active women on small stature.
Grains and Starches
On the 1,200-calorie diet you can have five grain and starch exchanges. Each exchange contains about 80 calories, 15g of carbohydrate, 3g of protein and 1g of fat. When following a low-calorie diet, choose more whole-grains. The fiber in whole grains helps you feel full longer. Examples and serving sizes include one slice of whole wheat bread, 1/2 cup of corn or peas, 1/3 cup of brown rice or whole wheat pasta, 3 cups of air-popped popcorn, 1/2 cup of hot cooked cereal, 3/4 cup of unsweetened cold cereal and six saltine crackers.
Fruits
Each fruit exchange contains 60 calories and 15g of carbohydrate. Fruits do not naturally contain protein or fat. Whole fruits tend to be more satisfying than its juice when following a low-calorie diet. You can have three fruit exchanges on the 1,200-calorie diet. Fruit exchanges include a small apple or orange, 4 oz. banana, 1/2 cup of unsweetened canned fruit, 17 grapes, 1 1/4 cup of strawberries, 1 cup of cantaloupe, two small plums and a medium peach or nectarine.
Non-Starchy Vegetables
Each non-starchy vegetable exchange contains 25 calories, 5g of carbohydrate and 2g of protein. One cup of raw and 1/2 cup of cooked vegetables is equal to one serving, or exchange. You can have two servings of non-starchy vegetables on the 1,200-calorie diet. Examples of non-starchy vegetables include cucumbers, tomatoes, peppers, cauliflower, onions, asparagus, broccoli, eggplant, carrots, green beans, zucchini, mushrooms and spinach.
Lean Meat and Meat Substitutes
Each lean meat and meat substitute exchange contains 45 calories, 7g of protein and 0 to 3g of fat. You can have four exchanges of lean meat or meat substitutes each day on a 1,200-calorie diet. Lean meat and meat substitute choices and serving sizes include 1 oz. of skinless poultry, 1 oz. of beef eye of round, 1 oz. lean pork chop, 1 oz. of fish or shellfish, two egg whites, 1/4 cup of egg substitute, 1/2 cup of tofu, 1 oz. of low-fat cheese, 1/4 cup of low-fat or nonfat cottage cheese and 1 oz. of lean luncheon meat.
Milk
On a 1,200-calorie diet you can two milk exchanges a day. Choose low-fat and nonfat milk products to make sure you stay within your calorie goal. An exchange is equal to 1 cup of skim or 1 percent fat milk, 1 cup of soy milk and 6 oz. of nonfat or low-fat plain or fruit yogurt.
Fat
For heart-health, choose more monounsaturated and polyunsaturated fats such as oil, margarine, mayonnaise and salad dressings. You can have three fat exchanges on the 1,200-calorie diet. A fat exchange is equal to 1 tsp. of butter, margarine, oil or mayonnaise; 1 tbsp. of salad dressing, 2 tbsp. of low-fat salad dressing and 1 1/2 tsp. of peanut butter.
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