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level: Food Exchange

Questions and Answers List

level questions: Food Exchange

QuestionAnswer
alcohol amounts: (CHO, Protein, Fat, Kcals)varies 0 0 100
CHO:Starch: How much bread?1 slice
CHO:Starch: How much bagel?1/4 lg bagel
CHO:Starch: How much tortilla?6" tortilla
CHO:Starch: How much cereal?3/4 c unsweetened
CHO:Starch: How much cooked pasta/rice?1/3 c
CHO:Starch: How much corn1/2 c
CHO:Starch: How much potato?1/4 large
CHO:Fruit: How much apple1 small apple
CHO:Fruit: How much banana?1/2 large banana
CHO:Fruit: How much canned fruit?1/2 C
CHO:Fruit: How much dried berries2 T
how much milk?1 C for fat free/reduced/whole
How much yogurt (fat-free/reduced/whole)?2/3 C 2/3 C 1C
Sweet desserts: how much vanilla wafers?5 vanilla wafers
Sweet desserts: how much ice cream?1/2 c
Sweet desserts: how much muffin?1/4 lg muffin
Sweet desserts: how much jam/jelly1 T
Nonstarch vegetables: how much cooked/juice?1/2 C
Non-starch Vegetables: how much raw?1 C
Meat or meat substitutes: Lean: how much egg whites?2
Meat or meat substitutes: Lean: how much cottage cheese?1/4 C
Meat or meat substitutes: Lean: how much turkey lunch meat?1 oz
Meat or meat substitutes: Lean: how much canned fish?1 oz
Meat or meat substitutes: Lean: how much low fat beef?1 oz
Meat or meat substitutes: medium-fat: how much mozzarella/feta cheese?1 oz
Meat or meat substitutes: medium-fat: how much egg1
Meat or meat substitutes: medium-fat: how much corned beef/meatloaf?1 oz
Meat or meat substitutes: high-fat: how much bacon?2 slices
Meat or meat substitutes: high-fat: how much cheese?1 oz
Meat or meat substitutes: high-fat: how much hot dog?1
Meat or meat substitutes: plant-based protein: how much cooked beans?1/2 C
Meat or meat substitutes: plant-based protein: how much hummus1/3 C
Meat or meat substitutes: plant-based protein: how much peanut butter1 T
Meat or meat substitutes: plant-based protein: how much tofu?1/2 C
Fats: How much almonds?6
Fats: How much avocado?2 T
Fats: How much nut butters?1.5 tsp
Fats: How much oil?1 tsp
Fats: How much mayoinaise/butter/margarine?1 tsp
Fats: How much Salad dressing?1 T
Fats: How much shredded coconut?2 T
Fats: How much bacon?1 slice
Alcohol (hard liquor, wine, beer?2oz, 5oz, 12oz
Starch amounts: (CHO, Protein, Fat, Kcals)12 0-3 0-1 80
fruit amounts: (CHO, Protein, Fat, Kcals)15 0 0 60
milk amounts: (CHO, Protein)12 8
how much fat/kcals in fat-free/low milk?0-3 90
how much fat/kcals in reduced milk?5 120
how much fat/kcals in whole milk?8 150
desserts/other CHO amounts: (CHO, Protein, Fat, Kcals)15 varies varies varies
non-starch vegetable amounts: (CHO, Protein, Fat, Kcals)5 2 0 25
lean meat amounts: (CHO, Protein, Fat, Kcals)0 7 3 55
medium fat meat amounts: (CHO, Protein, Fat, Kcals)0 7 5 75
high fat meat amounts: (CHO, Protein, Fat, Kcals)0 7 8+ 100
plant based-protein amounts: (CHO, Protein, Fat, Kcals)varies 7 varies varies
Fats amounts: (CHO, Protein, Fat, Kcals)0 0 5 45