|
(each exchange contains approximately 90 calories). |
|
| Food item | Amount to use |
|---|---|
| Skim or non-fat milk | 1 cup |
| Powdered (non-fat dry, before adding liquid) | 1/3 cup |
| Canned, evaporated (skim milk) | 1/2 cup |
| Buttermilk made from skim milk | 1 cup |
| Yogurt made from skim milk (plain, unflavored) | 1 cup |
| Low-fat fortified milk | |
| 1% fat fortified milk (omit 1/2 fat exchange) | 1 cup |
| 2% fat fortified milk (omit 1 fat exchange) | 1 cup |
| Yogurt made from 2% fortified milk (plain, unflavored--omit 1 fat exchange) | 1 cup |
| Whole milk (omit 2 fat exchanges) | |
| Whole milk | 1 cup |
| Canned, evaporated whole milk | 1/2 cup |
| Buttermilk made from whole milk | 1 cup |
| Yogurt made from whole milk (plain, unflavored) | 1 cup |
| *Note that if you use milk products other than skim or non-fat, fat exchanges must be "spent." | |
| 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 |