The diabetic exchange was designed for insulin and non-insulin dependent diabetics to manage their carbohydrate intake to maintain lower glucose levels and prevent diabetic complications. Each food group is provided with the carbohydrate, fat and protein content listed. The respective calories are given for common portion sizes of each food item, based on a standard portion for each food group.
Step 1
Know the serving size for the respective food item. Carbohydrates contain 80 calories for each ½ cup serving of 15 grams of carbohydrate. Fruit contains 60 calories for each small piece of fruit or ½ cup serving. Vegetables contain 25 calories for each ½ cup cooked or 1 cup raw vegetables and 5 grams of carbohydrate. Milk contains 12 grams of carbohydrate and calories are impacted by the amount of fat present. Fat-free milk is 90 calories, 1 percent or low-fat milk contains 120 calories and whole milk contains 150 calories per cup serving.
Step 2
Measure the portion size of food you are expecting yourself to eat at a meal or snack. If you are having 1 cup of fat-free yogurt and ½ cup of applesauce mixed in, you are consuming 3 servings of carbohydrate. Take 3 servings and multiply the 90 calories by two for the yogurt, then add 60 calories for the fruit. This amount of food totals 240 calories: 90 plus 90 plus 60 equals 240 calories.
Step 3
Estimate how many servings of meat you are going to eat. Each 1-oz. serving of meat contains 7 g of protein. Meat calories vary depending on how much fat it contains. Lean meats contain 55 calories per 1-oz. serving, medium fat meats, such as regular ground beef, contain 75 calories and high fat meats, such as ribs, contain 100 calories per ounce. Suggested portion sizes for meats at any meal is 3 oz. Eating a 3-oz. skinless chicken breast, which is a lean meat, is 165 calories: 3 oz multiplied by 55 calories, equals 165 calories.
Step 4
Measure your fats, such as avocados, mayonnaise, butter or nuts. Each serving of fat is 5 grams and 45 calories. One eighth of an avocado, 1 tsp. of butter or six almonds is considered 1 serving on the diabetes exchange lists. To convert your grams of fat to calories, estimate your portion size. For instance, if you have 12 almonds, that is two servings of fat and 90 calories, 45 calories plus 45 calories equals 90 calories.
Tips and Warnings
- Food labels for packaged foods are the best source of information on calories. Read the label for the portion size and add up your calories based on how many portions you have.
- Working with the diabetic exchange list can be tricky. Initially, it takes work and time, but once you remember the calorie level for each food group, you can estimate your calories quickly.
Things You'll Need
- Measuring cup
