The diabetic exchange meal plan was developed by the American Diabetes Association and the American Dietetic Association as a calorie-controlled meal plan to help you manage your blood sugars and weight. The exchange diet groups foods together based on similarities in carbohydrate, protein, fat and calorie content so you can exchange foods within each group when meal planning. The amount you eat from each group is based on your estimated calorie needs. Your doctor or dietitian should determine your calorie and exchange needs.
Starch List
Each serving of food in the starch list contains 80 calories, 15 g of carbohydrates, 3 g of protein and trace amounts of fat. Your daily intake of starches can range from five to 13 servings a day. One serving is equal to one slice of bread, 1 oz. of ready-to-eat cereal, 1/3 cup of rice or pasta, 1/2 cup of corn or peas and two rice cakes. Starches can also be a source of fiber. Including more fiber in your diet can help you better manage your diabetes. High-fiber starches include whole wheat bread, whole-grain cereals, peas and corn.
Fruit List
Each fruit serving contains 60 calories, 15 g of carbohydrates and 0 g of fat or protein. You should try to include three servings of fruit on your diabetic exchange diet each day. Fruit serving sizes include 1/2 cup of fresh fruit or juice, 1/4 cup of dried fruit, a small apple or banana, 3/4 cup of blueberries or blackberries, 17 small grapes and 1/2 of a large pear. A serving of fresh, frozen or dry fruit contains about 2 g of fiber; juice does not contain fiber.
Milk List
Each serving of milk contains 90 to 150 calories, 12 g of carbohydrates, 8 g of protein and 0 to 8 g of fat. Nonfat and low-fat milk products are lower in calories and fat and make better choices when watching your calorie intake for weight control. Include two servings of milk a day on your exchange diet. A serving is equal to 1 cup of milk -- nonfat, low-fat or whole milk -- 1/2 cup of evaporated milk and 6 oz. of sugar-free yogurt.
Vegetable List
One vegetable exchange contains 25 calories, 5 g of carbohydrate, 2 g of protein and 0 g of fat. Daily vegetable intake can range from two to four servings a day. A serving of vegetable on the exchange list is equal to 1/2 cup cooked or 1 cup raw. Vegetable choices include broccoli, cauliflower, carrots, green beans, spinach, asparagus, leafy greens, peppers, cucumbers and onions. Each vegetable serving also contains 2 to 3 g of fiber.
Meat and Meat Substitute List
Each serving of meat and meat substitute contains 35 to 100 calories, 7 g of protein and 0 to 8 g of fat. The fat content in your meat or meat substitute choice determines calories and fat content. Like milk, when watching your calorie intake for weight control, choose the leaner cuts of meat such as white meat poultry, fish and lean red meats. A serving is equal to 1 oz. of meat or cheese, 1/2 cup of cooked beans, one egg, two medium sardines and six oysters. The amount of meat or meat substitute you need each day depends on your calorie needs, and can range from 4 to 8 oz. a day.
Fat
Each fat exchange contains 45 calories and 5 g of fat. The amount of fat you can eat each day also depends on your calorie needs, and can range from three to five servings a day. Choices and serving sizes include 1 tsp. of oil, butter or margarine, eight large olives, six almonds, 1 1/2 tsp. of nut butter, 1 tsp. of regular mayonnaise, 1 tbsp. of salad dressing, 2 tbsp. of cream and one slice of bacon.
