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Many weight-loss programs are based on “food exchanges.” This type of eating plan uses serving sizes as the building blocks of your diet.
You’re allowed a certain number of servings from each food group. Within each group, the servings are about equal in calories. So, you can choose which food you want to eat. This type of eating plan:
- Gives you variety.
- Lets you choose your favorite foods.
- Helps keep you from getting bored.
Here are a few exchange examples:
Vegetables
Each serving has 25 calories. A serving is:
- 1/2 cup of cooked veggies (carrots, zucchini, or broccoli)
- 1 cup of raw vegetables or salad (no dressing)
- 1/2 cup of vegetable juice
Very lean protein
Each serving has 35 calories. A serving is:
- 1 ounce of canned tuna in water
- 2 egg whites
- 1 ounce white fish fillet (flounder, sole, cod)
- 1/2 cup cooked beans
- 3/4 cup cottage cheese (fat free or low fat)
Fruits
Each serving has 60 calories. A serving is:
- 1/2 grapefruit
- 4 teaspoons jam or jelly
- 4 ounces of unsweetened juice
- 1 medium peach
- 1 small apple, banana, or orange
Fats
Each serving has 45 calories. A serving is:
- 1 teaspoon butter
- 1 teaspoon oil (olive, corn, vegetable, etc.)
- 1 tablespoon cream cheese
- 1 slice bacon
- 1 tablespoon salad dressing
Starchy foods
Each serving has 80 calories. A serving is:
- 1 slice of bread
- 3/4 cup cold cereal
- 1/2 cup cooked pasta
- 1/2 cup corn
- 1/3 cup cooked rice
- 3 ounces baked potato
Also of Interest
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