An exchange diet is a calorie-controlled, low-fat eating guide. It was initially designed to help people with diabetes manage blood sugars and weight, but the exchange diet can help anyone learn how to control portions and make healthy food choices. A 1,500-calorie exchange diet is best suited for active women who want to lose weight.
Starches
Starches include foods such as bread, rice and cereal. On the 1,500-calorie exchange diet you can have eight servings of starch a day. A starch serving, or exchange, is equal to one slice of bread, 3/4 cups of unsweetened cold cereal, 1/2 cup of cooked cereal, 1/3 cup of rice or pasta, 1/2 cup of peas or corn, 3 oz. baked potato. six saltine crackers or 3 cups of popcorn. Use measuring cups and spoons to help you control portions on the exchange diet. Choose more high fiber starches, starches with at least 2.5 g of fiber per serving, to help to control hunger. Fiber in food takes the body longer to digest, increasing your satiety.
Fruits
You can have three fruit exchanges on the 1,500 calorie exchange meal plan. A fruit exchange is equal to one small apple or orange, 4 oz. banana, 1/2 cup unsweetened canned fruit, 17 grapes, 1 cup of diced melon, a medium peach,1/2 of a large pear and 1/2 cup of orange or apple juice. When following a reduced-calorie diet for weight loss, it is better to eat your calories rather than drink them. Choose whole fruit over its juice.
Milk
Low-fat and nonfat milk can help you save calories on a 1,500-calorie exchange diet. The meal plan allows you to have two servings of milk a day. An exchange includes 1 cup of skim or 1 percent fat milk and 6 oz. of low-fat or nonfat yogurt.
Non-starchy Vegetables
Non-starchy vegetables are low in calories and high in vitamin C, vitamin A and potassium. You can have three servings of non-starchy vegetables a day on the 1,500-calorie diet exchange meal plan. An exchange is equal to 1 cup raw and 1/2 cup cooked. Non-starchy vegetable choices include carrots, cucumbers, spinach, leafy greens, broccoli, green beans, cauliflower, okra, asparagus and zucchini.
Meat and Meat Substitutes
The 1,500-calorie exchange diet says you can have five servings of meat and meat substitutes a day. Choose lean cuts of meat and low-fat meat substitutes to limit your calorie intake. Lean meat and low-fat meat substitute exchanges include 1 oz. of skinless poultry, 1 oz. of fish, 1 oz. of lean red meat, 1 oz. of low-fat cheese, 1/4 cup of low-fat or nonfat cottage cheese, 1/2 cup of tofu and two egg whites.
Fats
Fats are a concentrated source of calories and it helps if you use measuring spoons to measure your portions. You can have three fat exchanges a day on a 1,500-calorie diet exchange meal plan. A fat exchange is equal to 1 tsp. of butter, margarine, oil or mayonnaise, 1 tbsp. of salad dressing, 1 1/2 tsp. of peanut butter or 2 tbsp. of low-fat salad dressing.
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