The Exchange System is made up of the six basic food groups. Each group contains a specific nutritional value. Some foods can be used in more than one group and all are subject to change depending on the brand.

Starch = 80-120 calories, 15 grams carbohydrate, 0-1 gram fat, 0-3 gram protein

            Examples: 1/3 cup pasta, 1/2 bagel, 1 slice bread

Vegetable = 15-30 calories, 5 grams carbohydrate, 0 grams fat, 2 grams protein

            Example: 1/2 cup cooked veggies (or 1 cup raw)

Fruit = 50-80 calories, 15 grams carbohydrate, 0 grams fat, 0 grams protein

            Examples: 1/2 cup canned pineapple, 1 apple

Dairy = 80-140 calories, 12 grams carbohydrate, 0-8 grams protein

            Examples: 1 cup milk, 1 oz mozzarella cheese

Fat = 45-60 calories, 5 grams fat

            Examples: 1 tbsp salad dressing, 2 tsp peanut butter

Protein = 60-100 calories, 0-8 grams fat, 7 grams protein

            Examples: 1/2 cup tofu, 1/4 cup edamame