EXCHANGE CONTENT ELEMENTS
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1 EXCHANGE CONTENT ELEMENTS Check the following lists to find your favorite foods. If you can t find an item, use the target values below to determine the approximate exchange. The table provides the information needed to help you classify any food using the nutrition information found on the label. EXCHANGE CATEGORY CARBOHYDRATE (grams) PROTEIN (grams) FAT (grams) CALORIES KILOJOULES DAIRY FAT FRUIT NUT PROTEIN STARCH EXCHANGE OPTION LISTS All items listed represent one exchange for that category. Print out or use the Exchange Meal Combinations, information to create new meals. FRUIT All items in this list should be considered one FRUIT exchange value. Apple 1 medium Applesauce (unsweetened) ½ C Apricots 4 medium Banana ½ large Blackberry 1 C Blueberries ¾ C Cherries ¾ C Clementines 2 Cranberry (dried) 20g Date, pitted; (Medjool) 2 medium Fig (fresh) 2 medium Grapefruit ½ large Grapes 1 C Guava 2 medium Kiwi 1 medium Kumquat (Cumquat) 4 medium Mandarin oranges (fresh) 2 small Mango (cubed) ½ C Nectarine one medium Melon (cubed) - 1 C Orange 1 medium Granadilla 3 small Peach 1 medium Peaches (canned in juice) ½ C Pear 1 small Pear (Asian) 1 small Pears (canned in water) ½ C Pineapple (fresh, chopped) ¾ C Plum 2 small Pomegranate ¼ medium Prunes (dried) 3 medium Raspberries 1C
2 Rhodes Peach slices in fruit juice 150g Star fruit or Carambola 2 medium Strawberries 10 large Tangerine 2 small Tangerine (canned) 2/3 cup Watermelon 1 C (chopped)
3 STARCH All items in this list should be considered one STARCH exchange value. HOT AND COLD CEREALS Ace Super Maize Meal (uncooked) - 20g All Bran Flakes cereal - 30g All Bran High Fibre cereal - 30g Bokomo Oat-Bix 1x biscuit Cheerios ¾ C Futurelife Smart Food (any flavour) - 25g Futurelife High Protein Smart food (any flavour) - 25g Futurelife Crunch Smart Food (any flavour) - 25g Jungle UL+RA Energy Oats cereal 25g Kellogg s All Bran Wheat Flakes ¾ C Mabele Meal (uncooked) - 25g Nutrific cereal - 1x biscuit NutriStart Oats cereal 25g Oats (cooked) ½ C Pronutro Original cereal - 25g Weetbix cereal - 1x biscuit Woolworths Special Choice cereal with berries - 20g Wooloworths Slimmers Choice mixed berry breakfast bars - 25g Woolworths Slimmers Choice Baked Muesli - 20g Woolworths Slimmers Choice Swiss Muesli - 25g Woolworths Slimmers Choice Cranberry and Cherry cereal - 20g GRAINS Barley (cooked) 1/3 C Brown rice (cooked)* 1/3 C Bulgur wheat (cooked) ½ C English muffin, whole wheat ½ whole Gluten free bread* 1 slice Quinoa (cooked)* 1/3 C Samp (cooked)* ½ C Tortilla, corn (15cm)* 2 Tortilla, whole wheat (20cm) ½ Whole wheat bread 1 slice Whole wheat couscous (cooked) ½ C Whole wheat pita ½ a pita (55g) Whole wheat spaghetti (cooked) ½ C Wild rice (cooked)* ½ C Woolworths CarbClever cauliflower mash 120g Woolworths Slimmer s Choice Multiseed wrap -1x
4 SNACKS Bakers Rye Crackerbread - 2x biscuits Bakers Digestive biscuits - 2x biscuits Bakers Wholewheat Provitas - 4x biscuits Corn Thins (3) Crackermate Lite 4 crackers Iwisa Samp (uncooked) - 20g Nairn s Oatcakes 2x biscuits Nature Valley Crunchy Granola Bar 1bar Popcorn, air popped* 2½ C Phyotts Rice Crackers (12) Pita Chips - 25g Rice Cake* (plain) 15g (1) Rice cakes* (plain, brown rice) 2 cakes Woolworths Slimmer s Choice Mixed Vegetable crisps. Sea Salted 20g Woolworths Slimmer s Choice Sweet Potato crisps. Sea Salted 20g
5 SNACKS - Continued Ryevita Crunch sesame rye - 2x slices Ryevita Crunch Light Rye - 2x slices Special K Original Bar 23g (1 bar) Weigh-Less yoghurt coated rice cakes - 2x Woolworths Rice Crackers, flavoured - 15g Wheatsworth wheat crackers (sesame & Barley) - 3x biscuits STARCHY VEGETABLES Artichoke* ¾ C Baked beans in tomato sauce - 80g Beetroot (not pickled)* 1 C Beets (pickled) ½ C Black beans (cooked/canned)* 1/3 C Chickpeas (cooked/canned)* 1/3C Corn* ½ C Fava bean (Broad beans)* ½ C Garbanzo beans (cooked/canned)* 1/3C Green peas* ½ C Hummus dip* 3 T Jerusalem artichoke, slices* ½ C Kidney beans in brine - 100g Kidney beans (cooked/canned)* ½ C Lentils (cooked)* 1/3 C Woolworths CarbClever Cauliflower wrap 1x Black-eyed peas (cooked/canned)* ½ C Broad beans (fava beans)* ½ C Butter beans in brine - 100g Butternut squash (cooked)* 1 C Cassava (yucca root)* ¼ C Lima beans (cooked)* 1/3 C Parsnip (slices, cooked) * ½ C Pinto beans (cooked/canned)* ½ C Potato* ½ med (85g) Potato (regular, mashed)* ½ C Pumpkin (mashed variety)* 1 ½ C Split peas* 1/3 C Sweet potato* ½ med (85g) Winter squash* 1 C Water chestnuts* ½ C *gluten-free starch exchange
6 NUTS All items in this list should be considered one NUT Exchange value. Almonds about 12 Almond butter 1 T Cashews about 12 Coconut (dried) 2 T Flax seed (ground) 2 T Macadamia nuts 5-6 small Peanut butter (natural) 1 T Peanuts about 20 Pecans 10 large halves Pine nuts about 80 or 1 ½ T Pistachios about 20 Sunflower seeds 2 T Walnuts 4 nuts or 7 halves Almond milk (unsweetened )- 3C FAT All items in this list should be considered one FAT exchange value. MONOUNSATURATED FATS Avocado 2 T Oil (olive, canola, peanut,avo) 1t Olives (large) 8 Pesto 1 T SATURATED FATS Butter 1 t Sour cream 2 T Coconut oil 1 t POLYUNSATURATED FATS Mayonnaise 1 ½ t Oil (flax, soybean, etc.) 1 t Margarine 1 t
7 DAIRY Some high protein dairy is considered a protein and can be found in the Protein list. All items in this list should be considered one DAIRY exchange value. HARD CHEESE Cheddar (low fat, shredded) ½ C Parmesan (shredded) ¼ C Swiss 25g Dairy Belle In-Shape Cheddar 30 g Slimmers Choice Cheddar 30g SOFT CHEESE Brie 25g Cream cheese 2 T Cream cheese (light) 3 T Laughing Cow Light 3 wedges Ricotta ¼ C SEMI SOFT CHEESE Bleu 25g Feta (regular or reduced fat) ¼ C Gouda 25g Mozzarella (part skim) 25g VEGETARIAN DAIRY Soy cheese (mozzarella) 25g MILK AND YOGURT Milk (skimmed/fat free) 250ml Milk (1%) 250ml Fat free yoghurt 170g Low fat yoghurt -125g Soy milk 250ml Soy yogurt 170g Coconut Milk Lite ml Lactose free yoghurt, plain low fat 45ml
8 PROTEIN This list contains meats, high protein dairy and vegetarian choices. All items in this list should be considered one PROTEIN exchange value. Vegetarian options are lower in protein and higher in carbohydrate. EGGS & HIGH PROTEIN DAIRY Cottage cheese (low fat) 1/2 C Cottage cheese (fat free) ¾ C Eggs (whole, large) 2 Egg substitute 1 C cooked 70g Plain, fat-free Greek Yogurt 1 C Curves protein shake powder 2 scoops BEEF Filet Mignon raw 85g, cooked 55g Ground beef (extra lean mince) raw 85g, cooked 70g Ground beef (lean mince) raw 85g Sirloin raw 85g, cooked 55g VEGETARIAN PROTEIN Soy beans, shelled 1/3 C Tempeh cooked ½ C or 85g Tofu, regular 170g Veggie burger - 1 patty LAMB Lamb, boneless, lean raw 100g Lamb, ground, lean cooked 55g Lamb Loin (lean only) - 65g
9 PORK Ham, deli 100g Pork chop, lean 100g Pork loin (lean only) raw 100g Pork loin (lean only) cooked 70g POULTRY Chicken breast, no skin raw 113g Chicken breast, no skin cooked 85g Turkey breast, no skin raw 113g Turkey breast, no skin cooked 100g Turkey breast, deli, sliced 110g Ostrich - 85g Heinz Chicken in brine - 100g Chicken and piuneapple kebabs 2x kebabs SEAFOOD Cod raw 155g, cooked 125g Crab raw 140g, cooked 110g Flounder (Sole) raw 140g, cooked 110g Haddock raw 140g, cooked 110g Halibut raw 125g, cooked 110g Lobster raw 170g, cooked 140g Rainbow trout raw 110g, cooked 85g Salmon raw 110g, cooked or smoked 85g Scallops raw 170g cooked 125g Shrimp 170g, cooked 125g Tuna chuncks in brine 100g Calamari - 100g John Dory - 115g s Kingklip 115g, cooked
10 SEAFOOD (continued) Hake 145g, raw Lucky Star Pilchards in tomato sauce - 130g Lucky Star Mackerel in tomato sauce - 110g I&J Hake fillets - 150g I&J Flame grilled Hake fillets - 150g I&J Haddock Fillets - 150g
EXCHANGE LISTS. PROTEIN (grams) FRUIT STARCH NUT FAT DAIRY PROTEIN
EXCHANGE CONTENT ELEMENTS Check the following lists to find your favorite foods. If you can t find an item, use the target values below to determine the approximate exchange. The table provides the information
BURN THE FAT FOODS 2.0.2
Lean Proteins BURN THE FAT FOODS 2.0.2 Beef, ground, 90% lean 4 oz uncooked 113 199 22.7 0 11.3 0.0 Beef, ground 95% lean 4 oz uncooked 113 155 24.3 0 6.0 0.0 Beef, round, top, lean (select) 4 oz uncooked
*Note that foods marked with have no current tested ORAC value.
Fruit/ Serving/ ORAC Value Blueberries 1 c= 9,700 Cranberries (raw) 1 c= 9,600 Red Delicious apple 1= 7,800 Blackberries 1 c= 7,700 Granny Smith apple 1= 7,100 Raspberries 1 c= 6,000 Strawberries 1 c=
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