Wellness Program: UTB/TSC Human Resources
BUSINESS AFFAIRS : HUMAN RESOURCES : WELLNESS PROGRAM : ACHIEVING CORE RESULTS

FOOD MODELS

One starch exchange equals:
15 grams of carbohydrate
3 grams of protein
0-1 grams of fat
80 calories
CARBOHYDRATES/
STARCHES

AMOUNT

SERVING
Bagel 4 oz. 1 serving
Biscuit 2" diameter / 5 cm 1 serving
Cereal 1/2 cup / 120 mL 1 serving
Chicken with rice   1 serving carbohydrate/
1 serving meat
Corn bread 2" diameter / 5 cm 1 serving
Fried rice 1/2 cup / 120 mL 1 serving
Graham crackers   1.5 serving
Pizza 75 grams 1 serving
Pop Corn 1 cup / 240 mL 1 serving
Spaghetti   3 servings carbohydrate/
2 servings meat
Tortilla (corn) 5" diameter 1 serving
Tortilla (flour) 5" diameter

1 serving

White/wheat bread 25 grams 1 serving

 

One exchange equals:
0 grams of carbohydrate
7 grams of protein
3 grams of fat
55 calories
MEAT/MEAT SUBSTITUTES

AMOUNT

SERVING
Chicken 3 oz. / 85 g 3 servings
Chicken breast 2 oz / 55 g 2 servings
Chicken with rice   1 serving meat/
1 serving carbohydrate
Egg 1 1 serving
Fish fillet 3 oz / 85 g 3 servings
Ground beef patty 3 oz / 85 g 3 servings
Roast beef 3 oz / 85 g 3 servings
Shrimp 4 (1 oz.) 1 serving
Spaghetti   2 servings meat/
3 servings carbohydrate
Tuna 1/4 cup / 240 mL 1 serving

 

One carbohydrate exchange equals:
15 grams of carbohydrate
1 starch
1 fruit or
1 milk
FATS/SWEETS/DESSERTS/OTHER CARBOHYDRATES

AMOUNT

SERVING
Apple Pie 135 g 1 serving
Avocado   1 serving
Brownie 2" square 1 serving
Butter   1 serving
Cake 2" square 1 serving
Chocolate chip cookie 2" diameter 1 serving
Ice cream 1/2 cup / 120 mL 1 serving
Jelly 1 tsp / 15 mL 1 serving
Mayonnaise 5 mL / 1 tps 1 serving
Peanuts 238 g 1 serving
Peanut butter 1 tsp / 15 mL 1 serving
Salad dressing 15 mL / 1 tblspoon 1 serving

 

One fruit exchange equals:
15 grams of carbohydrate
60 calories
FRUITS

AMOUNT

SERVING
Apple 2" diameter 1 serving
Banana   2 servings
Cranberry 1/2 cup / 120mL 1 serving
Grape Juice 6 oz / 180 mL 1 serving
Melon   1 serving
Orange 2" diameter

1 serving

Orange Juice 6 oz / 180 mL 1 serving
Strawberry 6 small berries 1 serving
Tomato Juice 4 oz / 120 mL 1 serving
Prune   1 serving
Raisins 15 grams 1 serving

  

One milk exchange equals:
12 grams of carbohydrate
8 grams of protein
MILK/MILK SUBSTITUTES

AMOUNT

SERVING
Cheese 1 oz / 30 g 1 serving
Cheese (cottage) 1/4 cup / 60 mL 1 serving
Cheese (string)   1 serving
Milk 8 oz / 240 mL 1 serving
Yogurt (plain) 8 oz 1 serving

 

One vegetable exchange equals:
5 grams of carbohydrate
2 grams of protein
0 grams of fat
25 calories
VEGETABLES

AMOUNT

SERVING
Baked potato 200 grams 1 serving
Beans (whole) 1/3 cup / 8 mL 1 serving
Black eyed beans 1/2 cup / 120 mL 1 serving
Asparagus 1/2 cup / 120 mL 1 serving
Green beans 1/2 cup / 120 mL 1 serving
Mashed Potato 1/2 cup / 120 mL 1 serving
Peas 1/2 cup / 120 mL 1 serving
Spinach 1/2 cup / 120 mL 1 serving
Yams 1/2 cup / 120 mL 1 serving

 

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