1.

Food Exchange Lists in Meal Planning

A food exchange list is a simple grouping of common foods according to generally equivalent
nutritional values. This system is used for any situation requiring caloric and food value control.
All the foods listed together are approximately equal in proteins, carbohydrates and fat value.
Exchange lists provide additional help in achieving kilocalorie control and moderation.
Originally developed for people with diabetes, exchange systems have proved so useful that they
are now in general use for diet planning.
Unlike the food group plans which sort foods by their proteins, vitamins and mineral contents,
the exchange list sorts’ food by their proportion of carbohydrates, fats and proteins. Portion sizes
are strictly defined so that the amount of energy provided by any food item is the same as that of
any other item within a given list. All of the food portions in a given list provide approximately
the same amounts of energy, nutrients (protein, fat and carbohydrates) and the same number of
kilocalories. Any food on a list can be exchanged or traded for any other food on that same list
without affecting a plan’s balance or total kilocalories. The system organizes food into seven
exchange lists.
1. Starch
2. Milk
3. Meat
4. Fruits
5. Vegetables
6. Fats
7. sugar
The number of kilocalories associated with each food is an average for the group. The number of
kilocalories is calculated given the number of grams of carbohydrates, fats and proteins in a food
(1g of carbohydrate or protein yields 4kcal while 1g of fat yields 9 kcal). To apply the system
successfully, users must become familiar with portion sizes. Table 4.3 below gives further
information on how to interpret the number of servings required for low, moderate and high
kilocalorie diets. This is essential when kilocalorie restriction is desired. The food exchange lists
are used in planning to make a quick and fairly accurate estimation of the nutritive value of diets.
These are used to calculate the energy, carbohydrate, fat and protein content of the meals. The
exchange lists were first published by a Joint Committee of the American Dietetic Association,
American Diabetic Association and the US Public Health Services in 1950, and were revised in
1976.

In the making of an exchange list, similar foods are grouped together so that specified amounts
of all the foods listed in that group or exchange, have approximately the same energy,
carbohydrate, protein and fat content. The nutritive value of specific foods in the exchange list
may slightly differ from the average value for that food exchange, but when a variety of foods
are selected in the daily diet, these differences food exchange list can be exchanged for any other
food in the same list. Therefore, using the exchange lists in meal planning allows one to make a
wider choice in selecting foods within every exchange, while controlling the total energy,
carbohydrate, protein and fat in the day’s diet.
Function/Food Group Major Nutrient Food Exchange

Body Building Protein Milk

Meat
Pulse

Energy Giving Carbohydrate & Fat Cereal/starches

Fat
Sugar

Protective minerals, Vitamins

& Dietary Fibre Vegetables

Fruits
Fig. 10.1 Relationship of the three foods Group Pattern to the eight Food Exchange Lists
As the diet patterns and foods used in diets of Africans are different from those of developed
countries of the West, a modified version of the American Exchange List has been developed for
Africans, which is based on the three food group pattern according to the different functions of
food Table 10.2 illustrates the nutritive composition of the Comprehensive Food Exchange list.
 Table 10.2 Comprehensive Food Exchange List
Food Exchange Amount(g) Measure(g) Protein(g) CHO(g) Fat(g)
Energy
Milk 250ml 1C 8 12 10 170
Meat 40 1 egg 7 neg. 5 70
Pulse 30 3T 7 17 neg. 100
Cereal/ Starch 20 2T 2 15 neg. 70
Bread 30 1 slice 2 15 neg. 70
Vegetable A* 100 1/2C neg. neg. neg. neg.
Vegetable B variable - 2 7 neg. 40
Fruit variable 1 portion neg. 10 neg. 40
Fat 5 1t neg. - 5 45
Sugar 5 1t - 5 - 20
GOK/Ministry of Medical Services (2010) Kenya National Nutrition and Dietetics
Reference Manual First edition, Nairobi, Kenya

*Two exchanges of vegetables A are calculated as one exchange of vegetables B.

The details of each of the eight exchange lists in the Comprehensive Food Exchange List are
being discussed below.

MILK EXCHANGE
The basis for this exchange list is one cup (250 ml) of cow’s milk (toned milk supplied
by DMS or Mother Dairy) with about 4% fat. The protein content of 8g provided by 1
cup of cow’s milk is taken as the constant for calculating this exchange, i.e. that much
portion of various milks or milk products which provide 8g of protein is taken as one
milk exchange. Once the amount has been ascertained, calculations are done for energy,
carbohydrate and fat content for that amount of milk or its product. On an average, each
exchange of milk or milk product on this list contains about 8g protein, 12g carbohydrate,
10g fat and 170 kcal.

However, amount of fat will vary depending on what kind of milk is chosen, e.g. skim
milk has only traces of fat whereas one exchange of buffalo milk has 16g fat. If skim
milk is substituted for cow’s milk, 320ml of skim milk is taken as one milk exchange
(Table 9.2). This amount provides 8g protein, but has negligible fat and only 93 kcal.
Therefore, for each exchange of skim milk used, 2 fat exchanges may be added to the diet
to keep it isocaloric. Apart from whole and skim liquid milks, the milk exchange also
includes whole and skim milk powders, curds, butter milk and processed cheese.
 Table 10.3 Milk Exchange List
Foodstuff Amount Protein Carbohydrate Fat Energy
(g) (g) (g) (g) (kcal)
Milk, cow 250 8 11.5 _ 12 10.3 168_170
Milk, buffalo 185 8 9.3 16.3 216
Skim milk, 320 8 14.7 Neg. 93
Liquid
Whole milk powder 31 8 11.8 8.0 154
Skim milk powder 21 8 10.7 Neg. 75
Butter milk 1000 8 5.0 11.0 155
Fermented 258 8 7.7 10.3 155
milk/curds/mala
cheese 33 8 2.1 8.2 115

On an average, one milk exchange provides 8gProtein, 12g carbohydrate, 10g fat, 170
kcal). Other key nutrients provided by milk exchange are retinol, calcium and riboflavin

MEAT EXCHANGE
The basis for this exchange is 40g of edible portion of mutton muscle providing 7g of
protein. This protein content is taken as the constant in this exchange, i.e., that much
portion of various meats, fish or poultry which provide 7g of protein is taken as one meat
exchange. Each exchange of meat or meat substitute on this list provides on an average
about 7g of protein, 5 g of fat, negligible carbohydrate and 70 kcal. The amount of fat
and energy content of the food in this exchange may vary depending upon what kind of
meat substitute is chosen. For example, when egg is used as one meat exchange, it is
higher in fat and energy (7g fat and 90 kcal) than the average meat exchange. On the
other hand, when poultry or certain low fat fish are chosen as one meat exchange, it is
lower in fat and energy (less than 1 g fat and about 30-40 kcal) than the average values.
Like meats, cotted cheese and processed cheese are also a source of animal protein, and
are low in carbohydrates. In the preparation of these products, the milk carbohydrate
(lactose) is lost in whey water. Therefore, listing these milk products in the meat
exchange makes it easier to plan vegetarian diets, where meat exchange can be
conveniently utilized in the form of cotted cheese or cheese (Table 9.4)

Table 10.4: Meat Exchange List

Food stuff Amount Protein Carbohydrate Fat Energy

(g) (g) (g) (g) (kcal)
Beef
egg 53 7 - 7.0 81
Poultry(1 piece 27 7 - 0.2 29
unskinned)
Goat meat 32 7 - 1.2 38
Goat liver 35 7 - 1.1 38
Sheep liver 35 7 - 2.6 53
pork 37 7 - 1.7 43
Crab, small 63 7 - 6.1 106
prawn 37 7 - 0.5 32
sardines 32 7 - 0.6 41
 cheese 29 7 1.8 7.3 101

On an average one meat exchange provides 7g protein, 5gm fat, negligible carbohydrates,
and 70 kcal. Other key nutrients provided by meat exchange are retinol, niacin, thiamine
and iron.

PULSE EXCHANGE
The basis for this exchange is 30g of raw pulse containing 7g of protein. Thus, the
protein content of 7g is taken as the constant in this exchange, i.e., that much portion of
pulse, beans or their products which provide 7g f protein is taken as one pulse exchange.
Each exchange of pulse on this list, expecting soyabean, provides on an average about 7g
protein, 17g carbohydrate, negligible fat and 100 kcal. One exchange of soyabean (16g)
provides more fat but lesser carbohydrate than the average pulse exchange (Table
9.5).This exchange includes washed, split and whole pulses, dry peas and beans such as
kidney beans, cowpea, soyabean and their products. If sprouted, the ascorbic acid,
thiamine, riboflavin and niacin content of these pulses increases significantly.

Table 10.5: pulse Exchange List

Foodstuff Amount Protein Fat Carbohydrate Energy
(g) (g) (g) (g) (kcal)
Cowpea 29 7 0.3 16 94
Green gram, 29 7 0.4 16 97
(whole)
Lentil 29 7 0.2 16 96
Peas ,dry 35 7 0.4 16 97
Kidney beans 30 7 0.5 18 105
soyabean 16 7 3.2 17 121

On an average one pulse exchange provides 7g protein, negligible fat except for
soyabean, 17g carbohydrates, 100 kcal.
Note: when 100g of whole green is sprouted, the sprouts provide 0.06 mg thiamine, 0.66
mg riboflavin, 1.5mg niacin and 82 mg ascorbic acid. This is because sprouting enhances
bioavailability of the nutrients. Other key nutrients provided by the pulse exchange are
iron, vitamins of B-group and dietary fibre which mainly comes from whole pulses.

CEREAL/STARCH EXCHANGE
The basis of this exchange is one big slice of bread (30) or a dry ceral flour
approximately 20g flour which contains about 15g carbohydrates. The carbohydrate
content of 15g is taken as the constant in this exchange, i.e., that much portion of various
cereal/starches and their products which provides 15g of carbohydrate is taken as one
cereal exchange. Each exchange of cereal thus provides on an average about 15g
carbohydrate, 2g protein, negligible fat and 70 kcal. When starches or root vegetables are
chosen from this exchange, the amount of protein may be less than one gram. This
exchange includes cereals such as wheat, rice, maize, Finger millet and their products
such as bread, biscuits, noodles, vermicelli, macaroni, spagetti, breakfast cereals etc.
Starches from rots and tubers such as arrow root , potatoes, sweet potatoes, colocasia,
yams, etc., are also included in this exchange (Table 9.7). One cereal/starch exchange is
about 20g of almost all raw cereals or starches expecting root vegetable where 60g makes
one exchange, because of their higher moisture content. Similarly, 30g of bread is taken
as one exchange.

Table 10.6: Cereal/Starch Exchange List

Foodstuff Amount Carbohydrate Protein Fat Energy
(g) (g) (g) (g) (kcal)
Bread, white 29 15 2.3 - 71
Bread, wholemeal 31 15 2.7 - 76
Biscuit 21 15 1.3 - 156
Maize, dry 23 15 2.6 - 73
Oatmeal 24 15 3.3 - 90
Finger millet 21 15 1.5 - 69
Rice, raw milled 19 15 1.3 - 66
Wheat flour, refined 20 15 2.2 - 70
macaroni
Noodles 75 15 1.2 - 70

potato 66 15 1.0 - 64
Potato, sweet 53 15 0.6 - 64
yam 58 15 0.8 - 64

On an average one cereal exchange provides 15g Carbohydrate, 2g protein, negligible

fat, 70 kcal. Other key nutrients provided by cereal exchange are iron, thiamine, niacin
and dietary fibre which are mainly obtained from whole cereals and their products.

VEGETABLE EXCHANGE
The weight of different vegetables which makes one exchange varies widely. For
example, if a low carbohydrate vegetable, such as tomato is chosen, as much as 194g of it
is taken as one exchange, since this amount of potato contain 7g of carbohydrate. On the
other hand, when a high carbohydrate vegetable such as peas is chosen, since 44g of it
contains 7g of carbohydrate, this amount is taken as one exchange of different vegetables
in this exchange vary from approximately 5o to 200g, depending upon whether they are
high or low carbohydrate vegetables. The vegetable exchange is divided into A and B.

VEGETABLE A
This exchange includes all the vegetables with 3% or less carbohydrate. 100g or ½ cup of
vegetables make one exchange which has negligible fat and protein and provide about
12kcal. This exchange includes leafy vegetables such as Managu, amaranth, Kales,
spinach, lettuce, mustard leaves, vegetables of the gourd family such as bottle gourd,
cucumber and raddish. Using only 1 exchange of vegetables A in the day’s diet
contributes negligible amount of protein, carbohydrate and fat, but if more than one
exchange is used then their nutritive contribution us taken as:
2 exchanges of vegetable A= 1 exchange of vegetable B.
 Table 10.8: Vegetable A Exchange List

Food stuff % Carbohydrate

Amaranth leaves 2.9
Cucumber 2.5
lettuce 2.5
Mustard leaves 3.2
Raddish, leaves 2.4
Raddish, white 3.4
Spinach 2.9

1 exchange of vegetable A is 100gms and provides up to 3g carbohydrate, Negligible

protein and fat)*2 exchanges of vegetable A = 1 exchange of vegetable B. Other key
nutrients provided by vegetable A exchange are B carotene, ascorbic acid, riboflavin,
vitamin K, iron, calcium and dietary fibre.

Vegetable B exchange
This exchange includes all the vegetables that are not included in vegetable A exchange
or cereal/starch exchange. A carbohydrate content of 7g is taken as the constant in this
exchange, i.e., that much portion of various vegetables which provide 7g of carbohydrate
is taken as one vegetable B exchange. Each exchange of the vegetables on this list
provides on an average about 7g carbohydrate, 2 protein, negligible fat and 40kcal; the
amount of protein may vary although slightly from 1 to 4g.

Table 10.9: Vegetable B Exchange List (variable in weight)

Food Stuff Weight CHO Protein Energy
(g) (g) (g) (kcal)
Beetroot 80 7 1.4 34
Bittergourd 167 7 2.7 42
Brinjal /Eggplant 175 7 2.7 42
Broad beans 97 7 4.4 47
Cabbage 152 7 2.7 41
Capsicum 162 7 2.1 39
Carrot 66 7 0.6 32
Cauliflower 175 7 4.5 53
Colocasia leaves 103 7 4.3 58
Coriander leaves 111 7 3.7 40
Fenugreek leaves 117 7 3.1 57
French beans 156 7 2.6 41
Jack fruit 75 7 1.9 38
Lady’s finger 109 7 2.0 38
Mint leaves 121 7 5.0 58
Onion (small) 56 7 1.0 33
Plantain, green 50 7 0.7 32
Green Peas 44 7 3.2 41
Pumpkin 152 7 2.1 38
Tomato, ripe 194 7 1.7 30
Turnip 113 7 0.6 33
 Mushroom 163 7 2.3 47

On an average one Vegetable B exchange provides 7g carbohydrate, 2g protein,

negligible fat and 40 kcal. Other key nutrients provided by vegetable B exchange are
riboflavin, B carotene, ascorbic acid, folic acid, vitamin K, iron, calcium and dietary
fibre.

FRUIT EXCHANGE
A portion of fruit that contains about 10g of carbohydrate is taken as one fruit exchange.
Keeping the carbohydrate content of 10g constant, the amount of various fruits providing
this much carbohydrate is taken as one fruit exchange. Each exchange of fruit on this list
provides on an average about 10g of carbohydrate, negligible protein and fat and 40kcal.
Since the fruits vary in their carbohydrate content, the weight of one exchange of
different fruits in variable. For example, if a high carbohydrate fruit such as dates or
banana is chosen, then only 30-35g constitutes one exchange. On the other hand, when a
low carbohydrate fruit such as musk melon or water melon is chosen, then as much as
300g is taken as one fruit exchange. Fruits containing moderate levels of carbohydrate
such as apple, apricot, cherries, guava, papaya, pear, plum, etc. vary in amount from 75-
100g per exchange.

Table 10.10: Fruit Exchange List (variable in weight)

Foodstuff Amount Carbohydrate Energy
(g) (g) (kcal)
Apricot, fresh 86 10 42
Apple 75 10 46
Ripe Banana 37 10 42
cherries 72 10 46
Dates, fresh 30 10 43
Dates, dry 13 10 41
Grape fruit 143 10 46
Grapes 61 10 41
Guava 80 10 45
Lemon 92 10 51
Lime, sweet 128 10 46
Loquat 104 10 44
Mango 59 10 44
Orange 92 10 44
Papaya 139 10 44
Pear 84 10 44
Peaches 95 10 48
Pineapple 93 10 43
Plums 90 10 47
pomegranate 69 10 44
Rasberry 80 10 48
Raisins 13 10 41
Sapota 47 10 46
Watermelon 303 10 49
Musk melon 286 10 49
On an average one fruit exchange provides, 10 g carbohydrates, Negligible protein Land
fat, 40kcal Other key nutrients provided by fruit exchange are dietary fibre, ascorbic acid
mainly from citrus fruits, guava and amla, B carotene mainly from deep yellow and
orange colored fruits like mango, papaya, orange and iron mainly from dates and water
melon.

FAT EXCHANGE

One teaspoon or 5g of fat or oil is the basis for this exchange. The fat content is the
constant in this exchange, i.e, that much portion of various fats, oils, nuts, and oil seeds
which provides 5g fat is taken as one fat exchange. This exchange includes butter, edible
fats and oils, such as Hydrogenated fats and vegetable oils, cream, nuts, oilseeds, salad
dressings, etc. Each exchange on this list provides about 5g of fat and 45kcal. The foods
on this list contain a small amount of protein and carbohydrate. Therefore, one exchange
of nut or oilseed in addition to 5g of fat on an average contains 2g protein, 2g
carbohydrate and 60kcal. Hence, when nuts or oilseeds are chosen from fat exchanges,
these adjustments have to be made. If cream is chosen, then 25g of it is taken as one fat
exchange, as this much amount of cream contains 5g of fat.

Table 10.11: Fat and Nuts Exchange List

Foodstuff Weight Fat Protein Carbohydrate Energy
(g) (g) (g) (g) (kcal)
Butter 6 5 - - 45
Ghee 5 5 - 45
Hydrogenated oil 5 5 - - 45
Cooking oil 5 5 - - 45
Cream 25 5 - - 50
Almonds 8 5 1.7 0.8 53
Cashew nuts 11 5 2.3 2.5 66
Coconut, dry 8 5 0.3 1.5 53
Coconut, fresh 12 5 0.5 1.6 53
Groundnuts, 13 5 3.4 3.5 74
roasted
Walnuts 8 5 1.3 0.9 55

On an average one fat exchange provides 5g fat, 45kcals. Other key nutrients provided by
fat exchange are fat soluble vitamins. Butter and cream are a source of retinol, whereas
most of the hydrogenatede oils and vegetable oils (solid in packaged form) are fortified
with vitamins A and D. nuts and oilseeds also contribute significant amount of minerals
like iron and calcium, and B-group vitamins in the diet.

SUGAR EXCHANGE

One teaspoon or 5g of sugar is the basis for this exchange. The carbohydrate content is
the constant in this exchange, i.e that much portion of sugar or substitutes which provides
5g of carbohydrate is taken as one sugar exchange. This exchange includes sugar,
jaggery, honey, jam, jellies, marmalades etc. Each exchange on this list provides on an
average 5g carbohydrate and 20kcal. When jams, jellies, etc., are chosen then 7 to 8g or
1 ½ teaspoon of it is taken as one sugar exchange, as this amount of jam or jelly contains
5g of carbohydrates.