Here’s a handy guide to keep track of your weight loss journey

Within each group, these foods can be exchanged for each other. You can use this list to give yourself more choices.

 

Vegetables

Fat-Free and Very Lowfat Milk

Very Lean Protein

Fruits Lean Protein

Medium Fat Proteins

Starches

Fats

 

 

Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:

 

1/2 cup Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)

1 cup Raw vegetables or salad greens

1/2 cup Vegetable juice

If you’re hungry, eat more fresh or steamed vegetables.

 

Fat-Free and Very Lowfat Milk contain 90 calories per serving. One serving equals:

 

1 cup Milk, fat-free or 1% fat

3/4 cup Yogurt, plain non fat or low fat

1 cup Yogurt, artificially sweetened

 

Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:

 

1 ounce Turkey breast or chicken breast, skin removed

1 ounce Fish fillet (flounder, sole, scrod, cod, etc.)

1 ounce Canned tuna in water

1 ounce Shellfish (clams, lobster, scallop, shrimp)

3/4 cup Cottage cheese, non fat or low fat

2 each Egg whites

1/4 cup Egg substitute

1 ounce Fat-free cheese

1/2 cup Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

 

Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:

 

1 small Apple, banana, orange, nectarine

1 medium Fresh peach

1 Kiwi

1/2 Grapefruit

1/2 Mango

1 cup Fresh berries (strawberries, raspberries or blueberries)

1 cup Fresh melon cubes

1/8 th Honeydew melon

4 ounces Unsweetened Juice

4 teaspoons Jelly or Jam

 

Lean Protein choices have 55 calories and 2-3 grams of fat per serving. One serving equals:

 

1 ounce Chicken- dark meat, skin removed

1 ounce Turkey- dark meat, skin removed

1 ounce Salmon, Swordfish, herring

1 ounce Lean beef (flank steak, London broil, tenderloin, roast beef)*

1 ounce Veal, roast or lean chop*

1 ounce Lamb, roast or lean chop*

1 ounce Pork, tenderloin or fresh ham*

1 ounce Low fat cheese (3 grams or less of fat per ounce)

1 ounce Low fat luncheon meats (with 3 grams or less of fat per ounce)

1/4 cup 4.5% cottage cheese

2 medium Sardines

* Limit to 1-2 times per week

 

Medium Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:

 

1 ounce Beef (any prime cut), corned beef, ground beef **

1 ounce Pork chop

1 each Whole egg (medium) **

1 ounce Mozzarella cheese

1/4 cup Ricotta cheese

4 ounces Tofu (note this is a Heart Healthy choice)

** choose these very infrequently

 

Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

 

1 slice Bread (white, pumpernickel, whole wheat, rye)

2 slice Reduced calorie or “lite” Bread

1/4 (1 Ounce) Bagel (varies)

1/2 English muffin

1/2 Hamburger bun

3/4 cup Cold cereal

1/3 cup Rice, brown or white- cooked

1/3 cup Barley or couscous- cooked

1/3 cup Legumes (dried beans, peas or lentils)- cooked

1/2 cup Pasta- cooked

1/2 cup Bulgar- cooked

1/2 cup Corn, sweet potato or green peas

3 ounce Baked sweet or white potato

3/4 ounce Pretzels

3 cups Popcorn, hot air popped or microwave (80% light)

 

Fats contain 45 calories and 5 grams of fat per serving. One serving equals:

 

1 teaspoon Oil (vegetable, corn, canola, olive, etc.)

1 teaspoon Butter

1 teaspoon Stick margarine

1 teaspoon Mayonnaise

1 Tablespoon  Reduced fat margarine or mayonnaise

1 Tablespoon  Salad dressing

1 Tablespoon  Cream cheese

2 Tablespoons Lite cream cheese

1/8th Avocado

8 large Black olives

10 large Stuffed green olives

1 slice Bacon

 

 

Source: Based on American Dietetic Association Exchange List