UTB/TSC
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 (1/2 cup cooked or 1 cup raw) 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 If you did not make the list, don't give up! The challenge will begin again in Fall 2004. Details will be provided later.
AMOUNT
1 serving
If you did not make the list, don't give up! The challenge will begin again in Fall 2004. Details will be provided later.
If you have any questions regarding the Wellness Program, feel free to contact Lynne Depeault at extension 6530 or at ldepeaul@hp.utbtsc.edu.
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