StopGettingSick TeamWithin each group, these foods can be exchanged for each other. You can use this list to give yourself more choices.
| Vegetables Fat-Free and Very Lowfat Milk Very Lean Protein Fruits |
Lean Protein Medium Fat Proteins Starches Fats |
Vegtables contain 25 calories and 5 grams of carbohydrate. One serving equals:
| 1/2 cup | Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.) |
| 1 cup | Raw vegetables or salad greens |
| 1/2 cup | Vegetable juice |
| If you’re hungry, eat more fresh or steamed vegetables. | |
Fat-Free and Very Lowfat Milk contain 90 calories per serving. One serving equals:
| 1 cup | Milk, fat-free or 1% fat |
| 3/4 cup | Yogurt, plain non fat or low fat |
| 1 cup | Yogurt, artificially sweetened |
Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:
| 1 ounce | Turkey breast or chicken breast, skin removed |
| 1 ounce | Fish fillet (flounder, sole, scrod, cod, etc.) |
| 1 ounce | Canned tuna in water |
| 1 ounce | Shellfish (clams, lobster, scallop, shrimp) |
| 3/4 cup | Cottage cheese, non fat or low fat |
| 2 each | Egg whites |
| 1/4 cup | Egg substitute |
| 1 ounce | Fat-free cheese |
| 1/2 cup | Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein |
Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:
| 1 small | Apple, banana, orange, nectarine |
| 1 medium | Fresh peach |
| 1 | Kiwi |
| 1/2 | Grapefruit |
| 1/2 | Mango |
| 1 cup | Fresh berries (strawberries, raspberries or blueberries) |
| 1 cup | Fresh melon cubes |
| 1/8 th | Honeydew melon |
| 4 ounces | Unsweetened Juice |
| 4 teaspoons | Jelly or Jam |
Lean Protein choices have 55 calories and 2-3 grams of fat per serving. One serving equals:
| 1 ounce | Chicken- dark meat, skin removed |
| 1 ounce | Turkey- dark meat, skin removed |
| 1 ounce | Salmon, Swordfish, herring |
| 1 ounce | Lean beef (flank steak, London broil, tenderloin, roast beef)* |
| 1 ounce | Veal, roast or lean chop* |
| 1 ounce | Lamb, roast or lean chop* |
| 1 ounce | Pork, tenderloin or fresh ham* |
| 1 ounce | Low fat cheese (3 grams or less of fat per ounce) |
| 1 ounce | Low fat luncheon meats (with 3 grams or less of fat per ounce) |
| 1/4 cup | 4.5% cottage cheese |
| 2 medium | Sardines |
| * Limit to 1-2 times per week | |
Medium Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:
| 1 ounce | Beef (any prime cut), corned beef, ground beef ** |
| 1 ounce | Pork chop |
| 1 each | Whole egg (medium) ** |
| 1 ounce | Mozzarella cheese |
| 1/4 cup | Ricotta cheese |
| 4 ounces | Tofu (note this is a Heart Healthy choice) |
| ** choose these very infrequently | |
Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:
| 1 slice | Bread (white, pumpernickel, whole wheat, rye) |
| 2 slice | Reduced calorie or “lite” Bread |
| 1/4 (1 Ounce) | Bagel (varies) |
| 1/2 | English muffin |
| 1/2 | Hamburger bun |
| 3/4 cup | Cold cereal |
| 1/3 cup | Rice, brown or white- cooked |
| 1/3 cup | Barley or couscous- cooked |
| 1/3 cup | Legumes (dried beans, peas or lentils)- cooked |
| 1/2 cup | Pasta- cooked |
| 1/2 cup | Bulgar- cooked |
| 1/2 cup | Corn, sweet potato or green peas |
| 3 ounce | Baked sweet or white potato |
| 3/4 ounce | Pretzels |
| 3 cups | Popcorn, hot air popped or microwave (80% light) |
Fats contain 45 calories and 5 grams of fat per serving. One serving equals:
| 1 teaspoon | Oil (vegetable, corn, canola, olive, etc.) |
| 1 teaspoon | Butter |
| 1 teaspoon | Stick margarine |
| 1 teaspoon | Mayonnaise |
| 1 Tablespoon | Reduced fat margarine or mayonnaise |
| 1 Tablespoon | Salad dressing |
| 1 Tablespoon | Cream cheese |
| 2 Tablespoons | Lite cream cheese |
| 1/8th | Avocado |
| 8 large | Black olives |
| 10 large | Stuffed green olives |
| 1 slice | Bacon |
