[Healthy_Recipes_For_Diabetic_Friends] File - Your Diabetes Meal Plan Exchange Lists

Your Diabetes Meal Plan Exchange Lists

The exchange system forms the backbone of your diabetes meal
plan. Use these exchange lists to ensure variety while maintaining
a proper mix of calories, carbohydrates and other nutrients.

Diet is an essential treatment tool for diabetes. In fact, it's
often the key to keeping your blood sugar within your target range.
And it doesn't need to be a struggle. For help making wise food
choices — and avoiding boredom — use the diabetes exchange system.

How it works
In the exchange system, foods are grouped into basic types —
starches, fruits, milk and milk products, meat and meat
substitutes, etc. Within each group, you'll see how much you
can eat of various foods for the same amount of calories,
carbohydrates and other nutrients. You can exchange or trade
foods within a group because they're similar in nutrient content
and the manner in which they affect your blood sugar.

Your dietitian will recommend a certain number of daily exchanges
from each food group based on your personal needs and preferences.
Together you'll decide the best way to spread the exchanges
throughout the day.

Use these exchange lists, adapted from material provided by the
American Diabetes Association and the American Dietetic Association,
to ensure variety in your meal plan as well as the proper proportion
of foods to help keep your blood sugar level within your target range.
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>>>>Exchange list: Starches<<<<

Did you know that one serving (exchange) of a starchy food
usually contains 15 grams of carbohydrate, 3 grams of protein
and 0 to 1 gram of fat? This adds up to about 80 calories.

Starches in the given amounts on this list equal one exchange.
To protect your heart and blood vessels, try to avoid added fats,
such as butter and sour cream.

Type Food Amount
BREAD
Bagel or English muffin 1/2 (1 oz)
Bread: whole-wheat, rye, white, pumpernickel 1 slice
Bread (reduced-calorie) 2 slices
Breadsticks (4 inches long by 1/2-inch across, crisp) 4
Dinner roll 1 small (1 oz)
Hamburger bun, hot dog bun 1/2 (1 oz)
Pita bread (6 inches across) 1/2
Raisin bread (unfrosted) 1 slice
Tortilla (6 inches across) 1

CEREAL
Bran cereal 1/2 cup
Grits 1/2 cup
Grape-Nuts, muesli, low-fat granola 1/4 cup
Hot cereal: oatmeal, Cream of Wheat 1/2 cup
Other ready-to-eat cereals (unsweetened) 3/4 cup
Puffed cereal (unfrosted) 1 1/2 cups
Shredded wheat 1 biscuit
Shredded wheat (spoon size) 1/2 cup
Sugar frosted cereal 1/2 cup

OTHER STARCHES
Barley, bulgur (cooked) 1/2 cup
Couscous 1/3 cup
Pasta: spaghetti, noodles, macaroni (cooked) 1/3 cup
Rice: white or brown (cooked) 1/3 cup
Wheat germ 3 Tbsp

PEAS, BEANS AND LENTILS
Baked beans 1/3 cup
Dried beans, peas (cooked) 1/2 cup
Lentils 1/2 cup
Lima beans 2/3 cup

STARCHY VEGETABLES
Corn 1/2 cup
Corn on the cob (fresh or frozen) 1 small ear (5 oz)
Mixed vegetables with corn, peas or pasta 1 cup
Parsnips 1/2 cup
Peas (green) 1/2 cup
Plantain 1/2 cup
Potato (baked or boiled) 1 small (3 oz)
Potato (mashed) 1/2 cup
Pumpkin 1 cup
Winter squash: acorn, butternut, buttercup, Hubbard 1 cup
Yam, sweet potato (fresh or without added sugar) 1/2 cup

SOUPS
Bean 1/2 cup
Broth-based 1 cup
Cream-based (low-fat or made with skim milk) 1 cup

CRACKERS AND SNACKS
Animal crackers 8
Graham crackers (2 1/2-inch squares) 3
Melba toast 4
Matzo 3/4 oz
Oyster crackers 24
Popcorn (low-fat microwave or popped W no added fat) 3 cups
Pretzel sticks 3/4 ounce
Rice cakes or popcorn cakes (4 inches across) 2
Rice mini-cakes or popcorn mini-cakes 5
Ry-Krisp 4
Saltine crackers (2-inch squares) 6
Snack chips: tortilla, potato (fat-free or baked) 15 to 20

OTHER STARCHES -
The following foods are less nutritious and contain more sugar
or fat. Use them only occasionally as part of a planned meal or
snack.
Angel food cake 1 1/2-inch slice (1 oz)
Biscuit (2 1/2 inches across) 1 small
Cake doughnut (plain) 1 small
Chow mein noodles 1/2 cup
Cookies 2 small (3/4 oz total)
Cornbread (2-inch square) 1 piece (2 oz)
Corn muffin (2 inches across) 1 (2 oz)
Croissant 1 small
Croutons 3/4 cup
French fries 16 to 25 (1/2 of a small order)
Frozen yogurt 1/2 cup
Frozen yogurt (fat-free) 1/3 cup
Gelatin (sugar-sweetened) 1/2 cup
Gingersnaps 3
Ice cream (fat-free and no sugar added) 1/2 cup
Muffin (cupcake size) 1 small (1 oz)
Pancake (4 inches across) 1
Pudding (sugar-free) 1/2 cup
Pudding (sugar-sweetened) 1/4 cup
Quick bread: banana, pumpkin, zucchini 3/8-inch slice (1 oz)
Sherbet, sorbet 1/4 cup
Stuffing (bread) 1/3 cup
Taco shells (6 inches across) 2
Vanilla wafers 5
Waffle (4 inches across) 1
Unfrosted cake 2-inch square

>>>>Exchange list: Fruits<<<<

Did you know that one serving (exchange) of fruit usually
contains 15 grams of carbohydrate, no protein or fat, and
about 60 calories?

Enjoy a variety of nutritious and flavorful fruits in your
daily diabetes meal plan. Choose from this list, which
indicates the serving size of one exchange.
Type Food Amount
FRESH AND DRIED FRUIT
Apple 1 small (4 oz or 2 inches across)
Apple, dried 4 rings
Apricots 4 medium
Apricots, dried 8 halves
Banana 1/2 (4 oz)
Blackberries 3/4 cup
Blueberries 3/4 cup
Cantaloupe 1/3 small (1 cup cubed)
Cherries 12 large
Dates 3 medium
Figs, dried 1 1/2 medium
Figs, fresh 2 medium or 1 1/2 large
Grapefruit 1/2 large
Grapes 17 small (3 oz)
Guava 1 medium
Honeydew melon 1/8 medium (1 cup cubed)
Kiwi 1 large
Kumquats 5 medium
Mango 1/2 small
Nectarine 1 small
Orange 1 small (2 1/2 inches across, or 6 1/2 oz)
Papaya 1/2 medium (1 cup)
Passion fruit 3 medium
Peach 1 medium
Pear 1/2 large (4 oz)
Persimmons 2 medium
Pineapple, fresh 3/4 cup
Plums 2 small (5 oz)
Pomegranate 1/2 medium
Prickly pear 1 large
Prunes 3 medium
Raisins 2 tablespoons
Raspberries 1 cup
Strawberries 1 1/4 cup
Tangelo 1 medium
Tangerines 2 small (8 oz)
Watermelon, cubed 1 1/4 cup

CANNED OR FROZEN FRUIT (UNSWEETENED)
Applesauce, apricots, cherries, fruit cocktail, grapes, peaches, pears, pineapple or plums 1/2 cup
Grapefruit or mandarin oranges 3/4 cup

FRUIT JUICE (UNSWEETENED)
Apple cider, apple juice, apricot nectar, grapefruit juice, orange juice, peach nectar, pear nectar, pineapple juice or tangerine juice 1/2 cup
Cranberry juice cocktail, grape juice, prune juice or fruit juice blends of 100% juice 1/3 cup
Cranberry juice cocktail (reduced calorie) 1 cup

Remember these guidelines for including fruit in your diabetes
meal plan:

* Eat whole fruit when you can. It has more fiber and is more
filling than fruit juice.
* Select fruit and fruit juices without added sugar. Look for
statements such as "no sugar added," "unsweetened extra-light
syrup" or "juice packed" on the label.
* Avoid fruits that are canned or frozen in heavy syrup — even
if you rinse off the syrup.
* Drain fruits canned in their own juice. Count the drained
juice as a separate fruit serving.
* Weigh fruit with the peel, seeds and rind.

>>>>Exchange list: Milk and milk products<<<<

Milk, yogurt and ice cream are excellent sources of calcium and
protein. But remember to check the label to see how much fat each
product contains. The amount of fat affects the number of calories
in each product.

* Fat-free or low-fat milk and milk products contain 12 grams of
carbohydrate, 8 grams of protein, 0 to 3 grams of fat and 90 calories.
* Reduced-fat milk and milk products contain 12 grams of carbohydrate,
8 grams of protein, 5 grams of fat and 120 calories.
* Whole milk and milk products contain 12 grams of carbohydrate,
8 grams of protein, 8 grams of fat and 150 calories.

Amounts of milk products that equal one exchange are listed below.
Remember to include any milk you use for cooking as part of your
daily milk allowance. You'll find cheese on the meat and meat
substitutes list. Cream and other dairy fats are on the fats list.
Type Food Amount
FAT FREE AND LOW FAT MILK PRODUCTS
Buttermilk (fat-free or low-fat) 1 cup
Dry milk powder (fat-free) 1/3 cup
Evaporated skim milk 1/2 cup
Hot chocolate mix (sugar-free, made W water) 1 cup
Milk (½% and 1%) 1 cup (8 oz)
Pudding (sugar-free, made with skim milk) 1/2 cup
Yogurt (fat-free, made with sugar substitute) 2/3 cup (6 oz)
Yogurt (plain, fat-free) 2/3 cup (6 oz)

REDUCES FAT MILK PRODUCTS
Milk (2 percent) 1 cup
Soy milk (plain) 1 cup
Yogurt (plain, reduced-fat) 3/4 cup

WHOLE MILK PRODUCTS
Evaporated whole milk 1/2 cup
Milk (whole) 1 cup

Exchange list: Sweets, desserts and other carbohydrates

Having diabetes doesn't mean you have to leave out sweets and
desserts in your meal plan. You can enjoy sweets and desserts
as long as you:

* Don't overdo it. Sweets and desserts often lack the vitamins
and minerals found in fruits, milk or milk products, and other
carbohydrates.
* Eat sweets and desserts as part of your meal. Your body can't
tell the difference between sugars and starches when you eat them
as part of a mixed meal with protein, fats and other nutrients.
When you eat sweets and desserts as part of your meal, your blood
sugar won't rise as rapidly.
* Watch your serving size. Count the exchanges in sweets and
desserts as part of your daily allowance.
* Eat sugar-free or low-carb candy with caution. The sweetening
agents in sugar-free or low-carb candy still contain calories
and must be counted in your daily totals. These foods may be high
in fat, too. If you're sensitive to sugar alcohol — such as
sorbitol, mannitol, xylitol — or other sweeteners used in
sugar-free candy, eating too much may lead to gas, bloating
and diarrhea.

Tantalize your taste buds with the sweets and desserts on this exchange list.
Food ----------------------Amount ----------------------Exchanges (servings)
Angel food cake, unfrosted .... 1 1/2-inch slice (1 oz) ..... 1 carb

Brownie, unfrosted ............ 2-inch square (1 oz)......... 1 carb & 1 fat

Cake, unfrosted ............... 2-inch square (1 oz) ........ 1 carb & 1 fat

Cake, frosted ............... 2-inch square (2 oz) ........ 2 carbs & 1 fat

Cake doughnut, plain .......... 1 small ..................... 1 carb

Chocolate mint patty, small ... 1 piece (12 grams) .......... 1 carb

Cookie or sandwich cookie W cream filling .. 2 small (2/3 oz total)...1 carb & 1 fat

Frozen yogurt (fat-free) ............. 1/3 cup .............. 1 carb

Gelatin (sugar-sweetened) ............ 1/2 cup .............. 1 carb

Gingersnaps .......................... 3 .................... 1 carb

Hershey's Milk Chocolate Bar, plain .. 1 1/2 oz ............. 2 carbs & 2 1/2 fats

Hershey's Milk Chocolate Bar with Almonds ...1 1/2 oz ....1 carb, 2 fats & 1 meat

Hershey's Kisses, plain chocolate ...... 6 pieces ........ 1 carb and 2 fats

Hershey's Kisses, Milk Chocolate W Almonds .... 6 pieces ..1 carb and 2 fats

Ice cream (fat-free and no sugar added) ..... 1/2 cup ..... 1 carb

Jelly beans .................... 14 pieces (1 oz) ......... 2 carbs

Jelly beans (sugar-free) ....... 25 pieces (1 oz) ......... 1 carb

Lindt truffles ................. 3 pieces ................. 1 carb and 3 fats

Low-carb chocolate-mint wafer bar ... 1 oz ................ 1/2 carb and 2 fats

M&M's, plain ................. 1 1/2 oz .................. 2 carbs and 2 fats

M&M's, peanut ................. 1 3/4 oz ...................2 carbs, 1 1/2 fats, and 1 meat

Muffin (cupcake size).......... 1 small (1 oz).............. 1 carb

Nestlé's milk chocolate bar with crisped rice ... 1 1/2 oz .. 2 carbs and 2 fats

Pancake (4 inches across)...... 1 .......................... 1 carb

Pudding (sugar-free) .......... 1/2 cup .................... 1 carb

Pudding (sugar-sweetened)...... 1/4 cup .................... 1 carb

Reese's peanut butter cup (miniature) .. 4 pieces .......... 1 carb and 1 fat

Quick bread: banana, pumpkin, zucchini... 3/8-inch slice (1 oz).. 1 carb

Sherbet, sorbet ................ 1/4 cup .................... 1 carb

Snickers bar (fun size) ......... 1 bar (3/4 oz) ............ 1 carb and 1 fat

Strawberry twists ................ 2 1/2 oz ................. 3 1/2 carbs

Vanilla wafers .................. 5 ........................ 1 carb

Waffle (4 inches across) ......... 1 ....................... 1 carb

Source: Based on American Diabetes Association and American
Dietetic Association, Exchange Lists for Meal Planning, 2003.
Adapted by the Mayo Foundation for Medical Education and Research

>>>>Exchange list: Nonstarchy vegetables<<<<
From artichokes to zucchini, non-starchy vegetables are vital to
your diabetes meal plan. Here's a list of vegetables that equal
one food exchange.

Do you include non-starchy vegetables in your diabetes meal plan?
If you do, pat yourself on the back. Nonstarchy vegetables are good
for you. They contain important nutrients, such as vitamins, minerals
and fiber. Plus, they contain few calories and carbohydrates. That's
why the American Diabetes Association recommends you eat at least
two to three servings of non-starchy vegetables every day.

Each non-starchy vegetable exchange (serving) contains 5 grams of
carbohydrate, 2 grams of protein, no fat, 1 to 4 grams of fiber
and only 25 calories. One serving of each vegetable on this list
equals 1/2 cup cooked vegetables, 1 cup raw vegetables or 1/2 cup
vegetable juice. If you eat more than 1 1/2 cups of cooked vegetables
or more than 3 cups of raw vegetables at a meal, count them as one
carbohydrate serving.


* Alfalfa sprouts
* Artichoke
* Artichoke hearts
* Asparagus
* Bamboo shoots
* Beans: green, Italian, yellow or wax
* Bean sprouts
* Broccoli
* Brussels sprouts
* Cabbage
* Carrots
* Cauliflower
* Celery
* Chicory
* Chinese cabbage
* Cucumber
* Eggplant
* Green onions or scallions
* Greens: beet, collard, dandelion, kale, mustard or turnip
* Jicama (Mexican potato)
* Kohlrabi
* Leeks
* Lettuce: endive, escarole, leafy varieties, romaine or iceberg
* Mixed vegetables without corn, peas or pasta
* Mushrooms
* Okra
* Onions
* Parsley
* Peppers (all varieties)
* Radishes
* Rhubarb, artificially sweetened
* Rutabaga
* Sauerkraut
* Snow peas or pea pods
* Spinach
* Summer squash
* Swiss chard
* Tomato, raw
* Tomato, cherry
* Tomato juice
* Tomato paste
* Tomato sauce
* Turnips
* Vegetable juice cocktail
* Water chestnuts
* Watercress
* Zucchini

Here are some tips to get the most out of your vegetable choices:

* Buy fresh or frozen rather than canned vegetables. They have less
salt.
* If you choose canned vegetables, remove some of the salt by
draining the liquid and rinsing the vegetables in water. You can
also buy canned vegetables without added salt.
* Season vegetables with herbs, spices, lemon or vinegar to avoid
adding calories from fat.
* Count the fats you use to season or prepare your vegetables as
part of your daily fat allowance.

>>>>> Exchange list: Meat and meat substitutes<<<<<<
Most meats and meat substitutes are good sources of protein. But
remember to check the label to see how much fat each product
contains. The amount of fat affects the number of calories in
each product.
* Lean meat. One serving contains 0 to 3 grams of fat, which equals
about 35 to 55 calories.
* Medium-fat meat. One serving contains about 5 grams of fat, which
equals about 75 calories.
* High-fat meat. One serving contains 8 to 13 grams of fat, which
equals 100 or more calories.

Amounts of meat and meat substitutes that equal one exchange are
listed below. Each exchange contains 7 grams of protein.
Type Food Amount
LEAN MEATS AND MEAT SUBSTITUTES
Poultry without skin (chicken, turkey, duck,
goose, pheasant, Cornish hen) .......................1 oz

Wild game (venison, rabbit, elk, buffalo, ostrich)...1 oz

Dried beans, peas, lentils (cooked)..................1/2 cup

Fish (fresh or frozen) ..............................1 oz

Herring .............................................1 oz

Tuna, salmon or mackerel (canned, drained) ..........1 oz

Sardines.............................................2 medium

Clams, crab, scallops, oysters, lobster, shrimp,
imitation shellfish...................................1 oz

Beef, USDA select or choice, fat-trimmed (rib,
chuck and rump roasts; ground round; round,
sirloin, flank, T-bone, porterhouse steaks) ..........1 oz

Lamb (roast, chop, leg) ..............................1 oz

Pork (tenderloin, center loin chop, ham) .............1 oz

Veal (roast, lean chop)...............................1 oz

Cheese (less than 3 grams of fat per ounce) ..........1 oz

Cottage cheese (fat-free, low-fat or regular).........1/4 cup

Parmesan cheese ......................................2 Tbsp

Egg substitute .......................................1/4 cup

Egg whites ............................................2

Hot dog, fat-free or low-fat (<3g of fat per oz)......1 small

Luncheon meat, fat-free or low-fat (<3g of fat per oz)..1 oz

MEDIUM FAT MEATS AND MEAT SUBSTITUTES
Poultry with skin .................................1 oz

Fried fish ........................................1 oz

Ground meat (beef, chicken lamb, turkey) ..........1 oz

Beef (meatloaf, corned beef, short ribs, prime
cuts trimmed of fat) ..............................1 oz

Lamb (rib roast) ..................................1 oz

Veal (cutlet) ....................................1 oz

Sausage (<5g of fat per oz) .......................1 oz

Cheese (feta, mozzarella or others
with <5g of fat per oz) ...........................1 oz

Ricotta cheese ....................................1/4 cup

Egg (limit to 3 a week) ..........................1

Tempeh .........................................1/4 cup

Tofu (soybean curd) .............................1/2 cup (4 oz)

HIGH FAT MEAT AND MEAT SUBSTITUTES
Pork spareribs, ground pork ......................1 oz

Bacon .............................................3 slices

Sausage (Polish, bratwurst, kielbasa) ............1 oz

Breakfast sausage ..............................1 patty or 2 links

Hot dog (turkey, chicken, beef, pork or combination) ...1

Luncheon meats (bologna, salami) ......................1 oz

Organ meats (liver, heart) ............................1 oz

Cheese (American, cheddar, Colby,
Monterey Jack, Swiss) ..................................1 oz

Cheese spread ........................................2 Tbsp

Peanut butter .......................1 Tbsp (count as 1 meat and 2 fats)

Remember these guidelines for including meat and meat substitutes
in your diabetes meal plan:

* Weigh the meat after cooking and after removing bone, skin and
excess fat. A 3-ounce portion of cooked meat is equal to about
4 ounces of raw meat. A 3-ounce portion of cooked meat is about
the size of a deck of cards.
* Prepare meat and meat substitutes by baking, boiling, broiling,
grilling, roasting, steaming or microwaving. A rack allows fat to
drain off the meat.
* Use a nonstick frying pan or nonstick vegetable spray for
pan-fried foods.
* If you use fats in cooking, count them as part of your daily
fat allowance.
* If you use starches such as flour, batter, crackers, bread crumbs
or cereal to prepare meat dishes, count them as part of your daily
starch allowance.
* Choose lean meat when you can. It's lower in saturated fat,
cholesterol and calories.
* Eat high-fat meat no more than three times a week. High-fat meat,
which is high in saturated fat and cholesterol, can raise your blood cholesterol.

EXCHANGE LIST: FREE FOODS

Want some good news? Some foods in the diabetes exchange system
are considered free foods. Some you can include in your diabetes
meal plan as often as you'd like. Others you can enjoy in moderation.
Both groups can add sweetness, flavor and variety to your diet.

Enjoy the free foods on this exchange list as often as you'd like.
Category Food

BEVERAGES
Water
Carbonated or flavored water (sugar-free)
Club soda
Coffee: regular or decaffeinated
Diet soft drinks (sugar-free)
Drink mixes, sugar-free
Mineral water
Tea
Tonic water (sugar-free)

SEASONINGS
Butter flavoring (fat-free)
Garlic
Herbs
Pepper
Spices
Flavored extracts
Horseradish
Hot pepper sauce
Lemon juice
Lime juice
Nonstick pan spray
Pimento
Vinegar
Wine in cooking
Mustard
Worcestershire or soy sauce

MISCELLANEOUS
Bouillon or broth (fat-free)
Flavored gelatin (sugar-free)
Gum (sugar-free)
Sugar substitutes (aspartame, saccharin or acesulfame-K)
Unflavored gelatin (plain)

Each serving of the free foods on the next exchange list contains
about 20 calories. Limit these free foods to no more than three
servings a day. To prevent a rise in blood sugar, spread these
foods out during the day instead of eating them all at once.
All portions are level measures.
Type Food Amount

CONDIMENTS
Barbecue sauce 1 to 2 Tbsp
Cocktail sauce 1 to 2 Tbsp
Dill pickles 1 1/2 large
Jam or jelly: low-sugar or light 1 to 2 Tbsp
Ketchup 1 to 2 Tbsp
Margarine, fat-free 4 Tbsp
Mayonnaise, fat-free 1 Tbsp
Miracle Whip salad dressing, fat-free 1 Tbsp
Nondairy creamer 2 Tbsp
Pancake syrup, sugar-free 1 to 2 Tbsp
Pickle relish 1 Tbsp
Salad dressing, fat-free 1 Tbsp
Salsa 1/4 cup
Sour cream, fat-free 1 Tbsp
Soy sauce: regular or light 1 Tbsp
Sweet and sour sauce 1 Tbsp
Sweet pickles, bread-and-butter 2 slices
Sweet pickles, gherkin 3/4 oz
Teriyaki sauce 1 Tbsp

MISCELLANEOUS
Cream cheese, fat-free 1 Tbsp
Cocoa powder, unsweetened 1 Tbsp
Cranberries, sweetened with sugar substitute 1/2 cup
Hard candy, sugar-free 2 to 3 pieces
Rhubarb, sweetened with sugar substitute 1/2 cup
Whipped topping: low-fat or fat-free 2 Tbsp

>>>>>Exchange list: Fats<<<<,

Fats are divided into three groups — monounsaturated, polyunsaturated
and saturated. Monounsaturated and polyunsaturated fats are healthy
if eaten in small amounts. But saturated fats and trans fats — a
fatty acid created when manufacturers solidify liquid oils — are
connected with heart disease.
No matter which type of fat you choose, one fat exchange equals
5 grams of fat and 45 calories. This list contains the amount of
various fats equal to one exchange. Each tablespoon or teaspoon
is a level measure.
Type Food Amount
MONOUNSATURATED FATS
Avocado 2 Tbsp
Nuts: pecans, almonds or cashews 4 to 6
Oil: canola, olive, peanut or sesame 1 tsp
Olives, black or ripe 8 large
Olives, green 10 large
Peanut butter, smooth or crunchy 1/2 Tbsp
Peanuts 10 large
Sesame seeds 1 Tbsp
Tahini or sesame paste 2 tsp

POLYUNSATURATED FATS
Margarine 1 tsp
Margarine, reduced-fat or light 1 Tbsp
Mayonnaise 1 tsp
Mayonnaise, reduced-fat 1 Tbsp
Miracle Whip reduced-fat salad dressing 1 Tbsp
Miracle Whip salad dressing 2 tsp
Nondairy cream substitute, liquid or powder 1/4 cup
Salad dressing, reduced-fat 2 Tbsp
Salad dressing, regular 1 Tbsp
Seeds: pumpkin, sunflower 1 Tbsp
Tartar sauce 1 Tbsp
Tartar sauce, reduced-fat 2 Tbsp
Walnuts 4 halves

SATURATED FATS
Bacon, crisp 1 strip
Bacon fat 1 tsp
Butter 1 tsp
Butter, reduced-fat 1 Tbsp
Butter, whipped 2 tsp
Coconut, shredded 2 Tbsp
Cream cheese 1 Tbsp
Cream cheese, reduced-fat 1 1/2 Tbsp
Gravy 2 Tbsp
Half-and-half (light cream) 2 Tbsp
Heavy cream 1 Tbsp
Salt pork 1-inch cube
Shortening or lard 1 tsp
Sour cream 2 Tbsp
Sour cream, reduced fat 3 Tbsp

As you consider the type and amount of fat allowed in your diabetes
meal plan, keep these guidelines in mind:

* All fats are high in calories, so pay attention to serving sizes.
* Include the fats you use for cooking as part of your total daily
fat allowance.
* Choose monounsaturated or polyunsaturated fats. Use saturated fats
and fats containing trans- fats only in small amounts.
* Choose regular soft margarines that list liquid oil as the first
ingredient, or choose reduced-calorie margarines that list water as
the first ingredient and liquid oil as the second ingredient.
* Fat-free spreads and dressings may not be low in calories. Check the
labels of fat-free products to see how many calories they contain. If
you're not sure how to use fat-free products in your meal plan, ask
your dietitian.
* If you have high blood pressure, select fats that contain little
or no salt — such as unsalted peanuts — to lower your salt intake.

Source: Based on American Diabetes Association and American
Dietetic Association, Exchange Lists for Meal Planning, 2003.
Adapted by the Mayo Foundation for Medical Education and Research


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