Eating Recovery Food Exchanges

Grain Exchanges provide carbohydrates for energy, fiber, and B vitamins
1 Grain equals:

• 1 slice bread
• ½ English muffin
• ½ cup cooked oatmeal
• ⅓ cup cooked rice
• ½ cup cooked pasta
• ½ cup corn
• ½ large baked potato
• ½ cup mashed potatoes (also 1 fat)
• 1 fajita-size tortilla
• ½ large tortilla
• 1 dinner roll
• ½ bun
• ½ 6” pita bread

Protein Exchanges provide protein for tissue repair and growth, vitamin B12, and iron
1 Protein equals

• 1 egg
• ¼ cup cottage cheese
• 1 oz of chicken/beef/turkey
• 1-2oz of fish
• 1 slice of cheese
• ½ Tbsp peanut butter
• 1 turkey sausage (also counts as 1 fat)

Fat Exchanges provide energy, allow absorption of fat-soluble vitamins, and support healthy brain function
1 Fat equals

• 1 tsp butter or margarine
• ½ Tbsp peanut butter
• 1 Tbsp nuts
• 1 Tbsp creamy salad dressing
• 2 Tbsp Vinaigrette salad dressing
• 1 tsp oil
• 1/8 whole avocado
• ¼ cup or 1 slice cheese
• ½ Tbsp mayo
• 1 Tbsp cream cheese
• 2 Tbsp sour cream
• 2 Tbsp guacamole

Vegetable Exchanges provide fiber, vitamins A, C, folate and B6, and phytonutrients
1 Vegetable equals

• 1 cup raw vegetables
• ½ cup cooked vegetables
• 1 cup side salad

Fruit Exchanges provide fiber, carbohydrates for energy, vitamins, and phytonutrients
1 Fruit = 1 cup fresh fruit, 1 medium apple or orange, ½ banana, 4 oz juice

Milk Exchanges provide protein, calcium for bone health, and phosphorus
1 Milk equals

• 1 cup (8 oz) 1% milk or soymilk
• 6 oz yogurt o
• 1 cup whole milk (also 1 fat)