Basic exchange guides

1200 cal diet= 4 starch/6 meat/3-6 vegetables/3 fruit/2 milk/3 fat PER DAY + 64 oz water

1 starch:
Breads: 1 slice bread, 2 slices reduced calorie bread, 1/4 bagel, 1/2 small pita
Cereal: 1/2 cup
Pasta: 1/3 cup
Vegetables: 1 small potato, 1/2 cup corn, peas, plantain, mashed potato, winter squash, yam
Chips and snacks: 2 - 2.5" graham crackers, 3 cups air popped corn, 3/4 oz pretzels, matzoh, whole wheat non fat crackers, 6 saltines, 7 tortilla chips, 2- 4" rice cakes, 20 oyster crackers.

1 starch AND 1 meat:
Beans: 1/2 cup -garbanzo, pinto, kidney, white, black eyed peas, lentils, lima beans, refried or baked beans

1 starch AND 1 meat AND .5 fat
Hummus

1 meat = VERY LEAN
Chicken or Turkey: 1oz white meat w/ no skin
Fish: 1 oz - Fresh cod, flounder, haddock, halibut, trout, Tuna (fresh or canned in water)
Shellfish: 1oz

1 meat = LEAN
Beef: 1 oz - round, sirloin, flank, tenderloin, rib chuck or rump roast, steak cubed, ground round. Pork: 1 oz ham, tenderloin, center loin chop.
Lamb: 1 oz roast, leg, chop.
Chicken or Turkey: 1 oz dark meat w/o skin or white w/skin.
Egg Whites: 2
Low Fat Cottage Cheese: 1/4 cup
Parmesan Cheese: 2 tbs grated
Cheese: 1oz (3 grams or less of fat)
Soy Milk (low fat): 1 cup

1 meat AND .5 fat
Beef: 1 oz ground beef, meatloaf, corned beef, short ribs, prime grades trimmed (prime rib)
Lamb: 1 oz rib roast.
Chicken or Turkey: 1 oz dark meat w/skin, ground, fried.
Pork: 1 oz top loin, chop, cutlet.
Fish: i1 oz fried.
Cheese: 1 oz feta, mozzarella, 1/4 cup ricotta.
Egg: 1
Soy milk: 1 cup
Tofu: 4oz

1 meat AND 1 fat:
Beef: 1 oz spare ribs
Pork: 1 oz sausage
Cheese: 1 oz
Peanut butter: 1tbs

1 milk: 1 cup skim or 6oz non fat yogurt

1 vegetable: 1 cup raw or 1/2 cup cooked or canned
artichoke, asparagus, beets, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, green beans, green onions, greens, Jicama, Kohlarabi, leeks, mushrooms, okra, onions, pea pods, peppers, radishes, salad greens, sauerkraut or borscht, spinach, summer squash, tomato, tomato juice, turnips, water chestnuts, zucchini

1 fruit:
Fresh fruits: 4oz - small apple, banana, pear, tangerine, orange, kiwi. 1/2 grapefruit. 3/4 cup berries or pineapple. 1 cup melon, papaya. 17 grapes. 3 dates. 12 cherries. 1.25 cups strawberries.
Canned fruits: 1/2 cup
Dried fruits: 2tbs
Juice: 1cup reduced calorie cranberry juice. 1/3 cup blend or grape juice or prune juice. 1/2 cup citrus or pineapple

1 fat:
read lables and choose monostaturated and polysaturated fats over saturated fats -
I've listed in better > worse choices.
Avocado: 2 tbs
Oils: 1 tsp olive, canola, peanut oil, margarine, corn, flax, sunflower, soybean, cottonseed or grapefruit seed oil, butter, 2 tsp whipped butter, 2 tbs reduced fat butter, 1 tsp shortening.
Seeds and Nuts: 2 tsp peanut butter or tahini paste, 1 tbs sesame seeds, 1o peanuts, 6 almonds, 4 halves pecans, walnuts.
Olives: 8 large black, 10 large green w/pimento
Salad dressing: 2 tsp reg salad dressing, 2 tbs reduced fat salad dressing,
Mayo and miracle whip: 1 tsp mayo, 1 tbs reduced fat mayo, 2 tsp miracle whip, 1 tbs reduced fat miracle whip.
Milk products: 2 tbs cream, 1/2 oz cream cheese, 1 oz reduced fat cream cheese, 2 tbs sour cream, 3 tbs reduced fat sour cream.
Coconut: 2 tbs

free choices - 3 per day:
Veggie: 1/4 cup salsa. 1.5 dill pickles. 1tbs fat free cream cheese, nondairy creamer, fat free
Milk like product: 1 tbs fat free or 1 tsp reduced fat margarine, 1tbs fat free cream cheese,1 tbs fat free sour cream, 2 tbs whipped topping light or non fat
Salad Dressing: 1 tsp low fat, 1 tbs fat free
Sweets: 1 piece sugar free hard candy, 2 tsp low sugar jam, 2 tbs sugar free syrup, 1 tbs unsweetened cocoa powder

Any amount:
Sweets: sugar free jello, sugar substitutes,
Cooking: non stick cooking spray, wine used in COOKING
Condiments: soy sauce, horseradish, mustard, vinegar, lemon juice, , Tabasco, Worcestershire., spices, garlic, herbs
Drinks: bouillon, mineral and soda water, tea, diet soda. sugar free drink mixes, sugar free tonic water.