Originally developed to help diabetics make balanced food choices, the exchange diet calls for a specific number of servings from each of six food groups. On the exchange diet, foods are divided into starches, nonstarchy vegetables, fruits, milk options, fats and proteins. The 1,500-calorie plan includes seven starch servings, three portions each of fruits and nonstarchy vegetables, five portions of meat or meat substitutes, two portions of milk and four portions of fat, according to the Diabetes Teaching Center at the University of California in San Francisco.
Starches
Most starch options on the exchange list provide 15 g of carbohydrates, 80 calories and up to 3 g of protein. The exceptions are those listed under beans, peas and lentils, which provide 7 g of protein and 125 calories. To get your seven servings of starchy foods, follow the portion size guidelines. For example, two slices of whole grain bread is an option, as is one small roll, two crisp taco shells, one 6-inch tortilla, 1/2 cup oatmeal, 1/3 cup pasta, 1 cup baked french fries or 1/2 cup of corn, according to the UCSF Diabetes Teaching Center. Other examples include 3 cups of popcorn, 3/4 cup pretzels and three graham crackers.
Fruits
Fruit options on the exchange list provide 15 g of carbohydrates and 60 calories per portion. Examples you can use to meet the recommendation for three portions of fruit include one small apple, 1/2 large banana, 1/2 cup fruit cocktail, two medium figs, 1 cup cubed papaya, 1/2 cup canned pineapple, 2 tbsp. raisins or three prunes. You can also choose 1/2 cup orange, pineapple, prune, grapefruit or apple juice, or 1/3 cup grape juice or fruit juice blend for the same amount of calories.
Nonstarchy Vegetables
Vegetable portions listed on the exchange diet provide 5 g of carbohydrates, 2 g of protein and 25 calories each. A portion is 1/2 cup cooked vegetables, 1 cup raw vegetables or 1/2 cup vegetable juice. Choices for your three vegetable portions include asparagus, baby corn, broccoli, tomato, water chestnuts, celery, jicama, cucumber and mushrooms. Spinach, summer squash, carrots, eggplant and okra are also options. Salad greens such as romaine, lettuce, arugula, endive and escarole are free foods and can be included in addition to outlined vegetable portions.
Meats and Meat Substitutes
Proteins are divided into plant-based, lean, medium-fat and high-fat selections on the exchange diet. The nutrient composition of listed plant-based proteins vary. However, lean protein selections provide 7 g of protein and 45 calories; medium-fat options contain 7 g of protein and 75 calories and high-fat selections provide 7 g of protein and 100 calories per portion. High-fat protein should be limited on the exchange diet. Lean choices include 1 oz. portions of ground round, chuck roast, tenderloin steak, sirloin, low-fat cheese, skinless chicken, shellfish and fish varieties such as cod, halibut, trout, salmon and tilapia. Among medium-fat options are 1 oz. mozzarella, feta cheese and reduced-fat cheeses. Plant-based choices include 1/2 cup garbanzo, pinto, navy or pinto beans, 1/3 cup hummus, 1/2 cup lentils and 1 tbsp. almond, cashew, peanut or soy nut butter.
Milk Products
The National Heart, Lung and Blood Institute notes that milk options on the exchange diet provide 90 calories per serving. Get your two portions from the milk group by eating foods such as 3/4 cup plain or low-fat yogurt, 1 cup artificially sweetened yogurt or 1 cup fat-free or 1-percent milk.
Fats
Fats on the list provide 45 calories and 5 g of fat. You're allowed four portions on the 1,500 calorie exchange diet. Options include 1 tsp. olive, canola or corn oil, 1 tsp. butter or margarine, 1 tbsp. reduced-fat margarine, salad dressing or cream cheese, one slice of bacon, 10 large stuffed green olives or eight large black olives.
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