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(each exchange contains approximately 80 calories) Includes bread, cereal and starchy vegetables. |
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| Bread | Cereal | ||
| White (incl. French and Italian) | 1 slice | Grits (cooked) | 1/2 cup |
| Whole wheat | 1 slice | Rice or barley (cooked) | 1/3 cup |
| Rye or pumpernickel | 1 slice | Pasta (cooked) (Spaghetti, noodles, macaroni) | 1/2 cup |
| Raisin | 1 slice | Popcorn (popped, no fat added) | 3 cups |
| Bagel, small | 1/2 | Cornmeal (dry) | 2 Tbsp |
| English muffin, small | 1/2 | Flour | 2 1/2 Tbsp |
| Plain roll, bread | 1 | Wheat germ | 1/4 cup |
| Frankfurter roll | 1/2 | Starchy vegetables | |
| Hamburger bun | 1/2 | Corn | 1/2 cup |
| Dried bread crumbs | 3 Tsp | Corn on the cob | 1 small |
| Tortilla (6 inch) | 1 | Lima beans | 1/2 cup |
| Crackers | Parsnips | 2/3 cup | |
| Arrowroot | 3 | Peas, green (canned or frozen) | 1/2 cup |
| Graham, 2 1/2 sq. | 3 | Potato, white | 1 small |
| Matzoth, 4" x 6" | 1/2 | Potato, mashed | 1/2 cup |
| Oyster | 24 | Pumpkin | 3/4 cup |
| Pretzels, 3 1/8" long x 1/8" dia. | 25 | Winter squash, Acorn or butternut | 1 cup |
| Rye wafers, 2" x 3 1/2" | 4 | Yam or sweet potato | 1/3 cup |
| Saltines | 6 | Prepared foods | |
| Soda, 2 1/2" sq. | 4 | Biscuit, 2" dia. (omit 1 fat exch.) | 1 |
| Dried beans, peas & lentils | Corn bread, 2x2x1" (omit 1 fat exch.) | 1 | |
| Beans, peas, lentils (dried and cooked) | 1/3 cup | Corn muffin, 2" dia. (omit 1 fat exch.) | 1 |
| Baked beans, no pork (canned) | 1/4 cup | Crackers, round butter type (omit 1 fat exch.) | 6 |
| Cereal | Muffin, plain small (omit 1 fat exch.) | 1 | |
| Bran flakes | 1/2 cup | Potatoes, French fried, length 2" to 3 1/2" (omit 1 fat exch.) | 10 |
| Other ready-to-eat unsweetened cereal | 3/4 cup | Potato or corn chips (omit 2 fat exch.) | 15 |
| Puffed cereal | 1 1/2 cup | Pancake, 5" x 1/2" (omit 1 fat exch.) | 1 |
| Cereal (cooked) | 1/2 cup | Waffle, 4" x 1/2" (omit 1 fat exch.) | 1 |
| Milk Exchanges | Vegetable Exchanges | Fruit Exchanges | Meat Exchanges | Fat Exchanges | Liquor | Bread Exchanges | Breakfast Food | Dried Soup | Potato Products | Soups | Snack Food | Desserts | Fast Food |