Carb Counting

and Exchange Lists

Tools to help you
plan your meals
 Meal planning with diabetes
Healthy eating, exercising regularly, and
taking your diabetes medication as directed
can help you keep your blood glucose levels
within your target range. Carbohydrate
counting and the Exchange Lists for Meal
Planning are tools you can use to make
healthy food choices. Following your meal
plan can also help you maintain or reach a
healthy weight.

This booklet will help you

understand how to use:
• carbohydrate counting
to help manage your
blood glucose levels
The American Academy of Family Physicians
Foundation has favorably reviewed this material
through 2007. Favorable review means that • the Exchange Lists for
medical information is accurate, but does not
imply endorsement of any conclusions presented.
Meal Planning

The Keeping Well With Diabetes patient education materials were developed using information
from the following sources: The American Association of Diabetes Educators, The American
Diabetes Association, The American Dietetic Association, and The American Association of
Clinical Endocrinologists. These booklets do not replace the advice of your healthcare provider.
Be sure to consult your healthcare provider regarding your individual diabetes treatment plan. 1
Why should I count carbohydrate? Counting Carbs
Foods contain nutrients, substances that If your daily meal plan contains 1,200
are needed by your body for good health. calories, about 600 (1/2 of the calories)
The nutrients that contribute calories are should be from carbs.
carbohydrate, protein, and fat. One gram of carbohydrate
Carbohydrate, or carbs, affect your blood contains about 4 calories,
glucose level so a 1,200-calorie meal
more than plan should include 150
protein or fat. carbohydrate grams
That’s why (600 ÷ 4). A registered
counting the dietitian can help you plan
number of how many carb grams to eat
carbs in the at each meal and snack.
foods you Within your daily carbohydrate limit, you
eat can help may eat any carbohydrate-rich food.
you manage your blood glucose levels. Keep in mind, though, that sugary foods
Counting carbs can also offer you more usually have less nutritional value than other
variety in your meal plan. Nutrition experts carbohydrate-rich foods. Foods such as
recommend that about half of the calories grains, fruits, vegetables, and low-fat dairy
you eat come from carbs. products should be your main carb sources.
It’s also wise to choose high-fiber and low-fat
foods to balance your meal plan. Examples
of high-fiber foods are whole-grain breads,
fresh fruits and vegetables, and beans.

2 3
Insulin-to-carbohydrate ratios Nutrition facts and food shopping
Using insulin-to-carbohydrate ratios is an All packaged foods have a Nutrition Facts
advanced method of carbohydrate counting. label. The label lists a serving size, the num-
This method matches your rapid- or short- ber of calories per serving, and the number
acting insulin dose to the amount of carbs of grams of fat, cholesterol, sodium, carbs,
you eat. Matching your insulin dose to how and protein per serving. Nutrition experts
much carbohydrate you eat can help you recommend that you limit your intake of
keep your blood glucose fat, cholesterol, and sodium.
levels within your goal Talk to your registered dietitian about
range. People using intensive how to use food labels in food shopping.
insulin or pump therapy
often use this method of Check
carbohydrate counting. serving
size
Ask your registered dietitian
for more information about
using insulin-to-carbohydrate
Limit Portion of
ratios to manage your these Daily Value,
diabetes. If you want to learn nutrients 5% is low
20% is high
more about intensive insulin therapy, ask
your healthcare provider for a copy of
Intensive Insulin Therapy, part of the Get
enough
Keeping Well With Diabetes series. of these

Illustration only.

4 5
How many calories should I eat? For example, an obese man who weighs 180
pounds would probably need about 1,800
Your calorie needs depend on your gender,
calories per day to maintain his weight. Talk
activity level, age, and size. To maintain
to your healthcare provider before you
your present weight, you’ll need to match
make any changes in your calorie intake or
your calorie intake with your activity level.
meal plan.
To lose weight, you’ll need to eat fewer
calories than you use in physical activity.
To gain weight, you’ll need to take in more

10 =1,800
calories than you burn.
Diabetes experts use the following guide- x calories
lines to estimate how many calories adults
need to eat daily to maintain their weight.
For every pound of weight, calculate:
180
pounds

• 10 calories for a person

who is obese, very inactive,

•
or always dieting
13 calories for a person
x 20 = 3,600
calories
older than age 55, an active 180
pounds
woman, or an inactive man
• 15 calories for a very active You and your registered dietitian will work
woman or an active man together to determine your calorie level
• 20 calories for a very active and the types and number of food choices
man or an athlete in your daily meal plan.

6 7
The glycemic index Using Exchange Lists for meal planning
The glycemic index ranks various carbohy- Exchange Lists can be used to count carbo-
drate-rich foods according to how much hydrate as well as calories. Within each
they affect blood glucose levels. Foods with list, every food contains about the same
a low glycemic index affect blood glucose number of calories and the same amount
less than foods with a high index. Some of carbohydrate, protein, and fat.
people find the index useful in choosing In planning meals using Exchange Lists,
carbohydrate foods that help keep blood you may substitute, or exchange, any food
glucose from rising too high after meals. within a list for any other food on that list.
Talk to your healthcare provider for more Suppose your meal plan calls for 1 serving
information about the glycemic index. from the Fruit List at breakfast. You can
choose 1/2 grapefruit, 1 small banana, or
Other things to keep in mind 1 serving of any other fruit on the list.
Because diabetes is a major One Fruit Exchange
risk factor for cardiovascular
disease, medical experts rec-
ommend that people with
diabetes choose a diet low in
= =
saturated fat, cholesterol,
The Exchange Lists include Starch, Fruit, Milk,
and salt. Low-fat meats and
Other Carbohydrates, Non Starchy Vegetable,
dairy products have less satu-
Meat and Meat Substitutes, and Fat groups.
rated fat and cholesterol.
There is also a group of “free foods” you
Using less salt when cooking and eating
can eat in moderate amounts at any time.
may help control high blood pressure.
The Exchange Lists begin on page 12.

8 9
 The following table shows the number of Sample meal plan
exchanges recommended for various calorie
Below is a suggested 1,500-calorie meal plan.
levels. For example, an 1,800-calorie meal
plan includes a total of 7
6 starch exchanges, Breakfast Afternoon Snack
5 fruit exchanges, 3
6 4 milk exchanges, 1 small orange 1 cup fat-free yogurt
1 slice whole-wheat toast 1 medium peach
2 non-starchy vegetable exchanges, 5 7 meat 1 tsp butter or margarine
exchanges, and 5 fat exchanges daily. 1/4 cup low-fat cottage cheese Dinner
1 cup 1% milk 3 oz roast beef
Exchanges &
Exchanges & Carb
Carb Grams
Grams Coffee or tea 1/2 medium potato
1 cup broccoli
Morning Snack 1 1/4 cup strawberries
1 1/4 cup
1 Snack
small banana 1 tsp butter or strawber-
1 small margarine ries
Lunch
banana 1 tsp but-
Tossed salad (lettuce,
Do not use this 2 oz chicken Do not use this ter or
tomato, cucumbers)
1/2
Lunchcup chopped celery mar-
2 Tbsp reduced-fat
page see file 1
2 tsp mayonnaise
oz chick- page see file salad dressinggarine
2 en
slices rye bread Tossed
64990_10IMPON 1 sliced
1/2 cup tomato 64990_11IMPON Evening Snack salad
Lettuce
chopped (lettuce,
3 graham crackers
1 celery
small apple 1 cup 1% milk tomato,
Sugar-free
1 tsp may- soft drink 17 small grapescucum-
onnaise bers)
2 slices rye bread 2 Tbsp reduced-fat
1 sliced tomato salad dressing
The last row of the table lists the number of Lettuce
carbohydrate grams recommended for the 1 small apple Evening Snack
Sugar-free soft drink 3 graham crackers
different calorie levels. For an 1,800-calorie
diet, that amount is 241
223 carb grams or half
the calories. Lists to help you count carbs
begin on page 34.

10 11
 Food Exchange Lists*
The following pages contain calorie and
carb counting lists and the Exchange Lists
for Meal Planning. Both lists can be helpful
if you use carbohydrate counting or the
exchange system in planning your meals. Raisin bread, unfrosted 1 slice (1 oz)
You might find it useful to keep this Tortilla, corn, 6 in. across 1
Tortilla, flour, 6 in. across 1
booklet handy and refer to it often. Tortilla, flour, 10 in. across 1/3
Waffle, 4 in. square or across,
Starch List reduced-fat 1

One starch exchange equals 15 grams of Cereals And Grains

carbohydrate, 3 grams of protein, 0 to 1 grams Bran cereals 1/2 cup
Bulgur 1/2 cup
of fat, and 80 calories. Cereals, cooked 1/2 cup
Cereals, unsweetened,
Bread ready-to-eat 3/4 cup
Cornmeal (dry) 3 Tbsp
Bagel, 4 oz 1/4 (1 oz) Couscous 1/3 cup
Bread, reduced-calorie 2 slices (1.5 oz) Flour (dry) 3 Tbsp
Bread, white, whole-wheat, Granola, low-fat 1/4 cup
pumpernickel, rye 1 slice (1 oz) Grape-Nuts® 1/4 cup
Bread sticks, crisp, 4 in. x 1/2 in. 4 (2/3 oz) Grits 1/2 cup
English muffin 1/2 Kasha 1/2 cup
Hot dog bun or hamburger bun 1/2 (1 oz) Millet 1/3 cup
Naan, 8 in. x 2 in. 1/4 Muesli 1/4 cup
Pancake, 4 in. across, 1/4 in. thick 1 Oats 1/2 cup
Pita, 6 in. across 1/2 Pasta 1/3 cup
Roll, plain, small 1 (1 oz) Puffed cereal 1 1/2 cups
* The Exchange Lists are the basis of a meal planning system designed by a committee of the Rice, white or brown 1/3 cup
American Diabetes Association and The American Dietetic Association. While designed Shredded Wheat® 1/2 cup
primarily for people with diabetes and others who must follow special diets, the Exchange Sugar-frosted cereal 1/2 cup
Lists are based on principles of good nutrition that apply to everyone. Copyright © 2003 by
the American Diabetes Association and The American Dietetic Association.
Wheat germ 3 Tbsp

12 13
Starch List (continued) Beans, Peas, And Lentils
(Count as 1 starch exchange, plus 1 very
Starchy Vegetables lean meat exchange.)
Baked beans 1/3 cup
Corn 1/2 cup Beans and peas (garbanzo, pinto,
Corn on cob, large 1/2 cob (5 oz) kidney, white, split, black-eyed) 1/2 cup
Mixed vegetables Lima beans 2/3 cup
with corn, peas or pasta 1 cup Lentils 1/2 cup
Peas, green 1/2 cup Miso** 3 Tbsp
Plantain 1/2 cup
Potato, boiled 1/2 cup or 1/2 med (3 oz) Starchy Foods Prepared With Fat
Potato, baked with skin 1/4 large (3 oz)
Potato, mashed 1/2 cup (Count as 1 starch exchange, plus 1 fat exchange.)
Squash, winter
(acorn, butternut, pumpkin) 1 cup Biscuit, 2 1/2 in. across 1
Yam, sweet potato, plain 1/2 cup Chow mein noodles 1/2 cup
Corn bread, 2 in. cube 1 (2 oz)
Crackers, round butter type 6
Crackers And Snacks Croutons 1 cup
Animal crackers 8 French-fried potatoes (oven baked)† 1 cup (2 oz)
Graham crackers, 2 1/2 in. square 3 Granola 1/4 cup
Matzoh 3/4 oz Hummus 1/3 cup
Melba toast 4 slices Muffin, 5 oz 1/5 (1 oz)
Oyster crackers 24 Popcorn, microwaved 3 cups
Popcorn (popped, no fat Sandwich crackers, cheese
added or low-fat microwave) 3 cups or peanut butter filling 3
Pretzels 3/4 oz Snack Chips (potato, tortilla) 9-13 (3/4 oz)
Rice cakes, 4 in. across 2 Stuffing, bread (prepared) 1/3 cup
Saltine-type crackers 6 Taco shell, 6 in. across 2
Snack chips, fat-free or baked Waffle, 4 in. square or across 1
(tortilla, potato) 15-20 (3/4 oz) Whole-wheat crackers,
Whole-wheat crackers, fat added 4-6 (1 oz)
no fat added 2-5 (3/4 oz)

† See also the Fast Foods list on page 32.

14 ** 400 mg or more of sodium per exchange. 15
Fruit List Honeydew melon 1 slice (10 oz) or
1 cup cubes
One fruit exchange equals 15 grams of Kiwi 1 (3.5 oz)
Mandarin oranges, canned 3/4 cup
carbohydrate and 60 calories. The weight Mango, small 1/2 fruit (5.5 oz) or
includes skin, core, seeds, and rind. 1/2 cup
Nectarine, small 1 (5 oz)
Fruit Orange, small 1 (6.5 oz)
Papaya 1/2 fruit (8 oz) or
Apple, unpeeled, small 1 (4 oz) 1 cup cubes
Applesauce, unsweetened 1/2 cup Peach, medium, fresh 1 (4 oz)
Apples, dried 4 rings Peaches, canned 1/2 cup
Apricots, fresh 4 whole (5.5 oz) Pear, large, fresh 1/2 (4 oz)
Apricots, dried 8 halves Pears, canned 1/2 cup
Apricots, canned 1/2 cup Pineapple, fresh 3/4 cup
Banana, small 1 (4 oz) Pineapple, canned 1/2 cup
Blackberries 3/4 cup Plums, small 2 (5 oz)
Blueberries 3/4 cup Plums, canned 1/2 cup
Cantaloupe, small 1/3 melon (11 oz) or 1 Plums, dried (prunes) 3
cup cubes Raisins 2 Tbsp
Cherries, sweet, fresh 12 (3 oz) Raspberries 1 cup
Cherries, sweet, canned 1/2 cup Strawberries 1 1/4 cup whole berries
Dates 3 Tangerines, small 2 (8 oz)
Figs, fresh 1 1/2 large or Watermelon 1 slice (13.5 oz) or
2 medium (3.5 oz) 1 1/4 cup cubes
Figs, dried 1 1/2
Fruit cocktail 1/2 cup Fruit Juice, Unsweetened
Grapefruit, large 1/2 (11 oz) Apple juice/cider 1/2 cup
Grapefruit sections, canned 3/4 cup Cranberry juice cocktail 1/3 cup
Grapes, small 17 (3 oz) Cranberry juice cocktail,
reduced-calorie 1 cup
Fruit juice blends, 100% juice 1/3 cup
Grape juice 1/3 cup
Grapefruit juice 1/2 cup
Orange juice 1/2 cup
Pineapple juice 1/2 cup
Prune juice 1/3 cup

16 17
Milk List Sweets, Desserts and Other Carbohydrates List
One milk exchange equals 12 grams of One exchange equals 15 grams of carbohydrate
carbohydrate and 8 grams of protein. (carb), or 1 starch, or 1 fruit, or 1 milk.
Serving Exchanges
Food Size Per Serving
Fat-Free And Low-Fat Milk
Angel food cake,
(0 to 3 grams fat per serving, 90 calories) unfrosted 1/12th cake 2 carb
Brownie, small, unfrosted 2 in. square 1 carb, 1 fat
Fat-free milk 1 cup Cake, unfrosted 2 in. square 1 carb, 1 fat
1/2% milk 1 cup Cake, frosted 2 in. square 2 carb, 1 fat
1% milk 1 cup Cookies, sugar-free (1 oz) 3 sm or 1 lg 1 carb, 1-2 fat
Buttermilk, low-fat or fat-free 1 cup Cookie or sandwich
Evaporated fat-free milk 1/2 cup cookie with creme filling 2 small (2/3 oz) 1 carb, 1 fat
Dry milk, fat-free 1/3 cup dry Cranberry sauce, jellied 1/4 cup 1.5 carb
Soy milk, low-fat or fat-free 1 cup Cupcake, frosted 1 small (2 oz) 2 carb, 1 fat
Yogurt, plain, fat-free 2/3 cup (6 oz) Doughnut,
Yogurt, flavored, fat-free plain cake, medium 1 (1.5 oz) 1.5 carb, 2 fat
sweetened with nonnutritive Doughnut, glazed,
sweetener and fructose 2/3 cup (6 oz) 3 3/4 in. across 1 (2 oz) 2 carb, 2 fat
Energy, sport or breakfast bar 1 bar (1 1/3 oz) 1.5 carb, 0-1 fat
Reduced-fat Energy, sport or breakfast bar 1 bar (2 oz) 2 carb, 1 fat
(5 grams fat per serving, 120 calories) Fruit cobbler 1/2 cup (3.5 oz) 3 carb, 1 fat
Fruit juice bars,
2% milk 1 cup frozen, 100% juice 1 bar (3 oz) 1 carb
Soy milk 1 cup Fruit snacks, chewy (pureed
Plain low-fat yogurt 3/4 cup fruit concentrate) 1 roll (3/4 oz) 1 carb
Sweet acidophilus milk 1 cup Fruit spreads, 100% fruit 1.5 Tbsp 1 carb
Gelatin, regular 1/2 cup 1 carb
Whole Milk Gingersnaps 3 1 carb
Granola or snack bar,
(8 grams fat per serving, 150 calories) regular or low-fat 1 bar (1 oz) 1.5 carb
Honey 1 Tbsp 1 carb
Whole milk 1 cup Ice cream 1/2 cup 1 carb, 2 fat
Evaporated whole milk 1/2 cup Ice cream, light 1/2 cup 1 carb, 1 fat
Goat’s milk 1 cup Ice cream, low-fat 1/2 cup 1.5 carb
Kefir 1 cup Ice cream, fat-free,
Yogurt, plain no sugar added 1/2 cup 1 carb
(made from whole milk) 3/4 cup

18 19
Other Carbohydrates (continued) Non
Nak Starchy Vegetable List
jsdhfNoVegetables Exchanges
Serving Exchanges One vegetable exchange equals 5 grams of
Food Size Per Serving
carbohydrate, 2 grams of protein,
protein, 0 grams
0 grams fat,of
Jam or jelly, regular 1 Tbsp 1 carb
Milk, chocolate, whole 1 cup 2 carb, 1 fat fat,
and and 25 calories.
25 calories.
Pie, fruit, 2 crusts,
commercially prepared pie 1/6 of 8 in.pie 3 carb, 2 fat In general, one vegetable exchange
Artichoke is 1/2 cup(without
Mixed vegetables cooked
Pie, pumpkin or custard, vegetables or vegetable juice corn,
Artichoke hearts or 1 cup of raw
peaoofs, orvegetables.
pasta)
commercially prepared pie 1/8 of 8 in.pie 2 carb, 2 fat Asparagus Mushrooms
Pudding, regular Artichoke
Beans Mixed
Okra vegetables (without
(made with low-fat milk) 1/2 cup 2 carb Artichoke hearts
(green, wax, Italian) corn, peas, or pasta)
Onions
Pudding, sugar-free or Asparagus
Bean sprouts Mushrooms
Pea pods
sugar-free & fat-free Beans
Beets Okra
Peppers (all varieties)
(made with fat-free milk) 1/2 cup 1 carb (green, wax, Italian)
Broccoli Onions
Radishes
Reduced-calorie meal Bean sprouts
Brussels sprouts Pea pods
Salad greens
replacement (shake) 1can(10-11oz) 1.5 carb, 0-1 fat Beets
Cabbage Peppers
(endive,(allescarole,
varieties)
lettuce,
Rice milk, Broccoli
Carrots Radishes
romaine, spinach)
low-fat or fat-free, plain 1 cup 1 carb Brussels
Cauliflowersprouts Salad greens
Sauerkraut**
Rice milk, low-fat, flavored 1 cup 1.5 carb Cabbage
Celery (endive, escarole, lettuce,
Spinach
Salad dressing, fat-free** 1/4 cup 1 carb Carrots
Cucumber romaine,
Summer spinach)
squash
Sherbet, sorbet 1/2 cup 2 carb Cauliflower
Eggplant Sauerkraut**
Tomato
Spaghetti or pasta sauce, Celery
Green onions Spinach
Tomatoes, canned
canned** 1/2 cup 1 carb, 1 fat Cucumber
or scallions Summer squash
Tomato sauce**
Sports drinks 8 oz (1 cup) 1 carb Eggplant
Greens (collard, kale, Tomato
Tomato/vegetable juice**
Sugar 1 Tbsp 1 carb Green onions
mustard, turnip) Tomatoes, canned
Turnips
Sweet roll or Danish 1 (2.5 oz) 2.5 carb, 2 fat or scallions
Kohlrabi Tomatochestnuts
Water sauce**
Syrup, light 2 Tbsp 1 carb Greens
Leeks (collard, kale, Tomato/vegetable juice**
Zucchini
Syrup, regular 1 Tbsp 1 carb mustard, turnip) Turnips
Syrup, regular 1/4 cup 4 carb Kohlrabi Water chestnuts
Vanilla wafers 5 1 carb, 1 fat Leeks Watercress
Yogurt, frozen 1/2 cup 1 carb, 0-1 fat Zucchini
Yogurt, frozen, fat-free 1/3 cup 1 carb
Yogurt, low-fat with fruit 1 cup 3 carb, 0-1 fat

20 ** 400 mg or more of sodium per exchange. ** 400 mg or more of sodium per exchange. 21
Meat And Meat Substitutes List Lean Meat And Substitutes List

Very Lean Meat And Substitutes List One exchange equals 0 grams of carbohydrate,
7 grams of protein, 3 grams of fat, and
One exchange equals 0 grams of carbohydrate, 55 calories.
7 grams of protein, 0 to 1 grams of fat, and
35 calories. One lean meat exchange is equal to any
one of the following items:
One very lean meat exchange is equal to any
one of the following items: Beef: USDA Select or Choice grades of lean
beef trimmed of fat, such as round, sirloin,
Poultry: Chicken or turkey (white meat, and flank steak; tenderloin; roast (rib,
no skin), Cornish hen (no skin) 1 oz chuck, rump); steak (T-bone, porterhouse,
Fish: Fresh or frozen cod, flounder, haddock, cubed); ground round 1 oz
lox (smoked salmon)**, halibut, trout; Pork: Lean pork, such as fresh ham; canned,
tuna fresh or canned in water 1 oz cured, or boiled ham; Canadian bacon**;
Shellfish: Clams, crab, lobster, scallops, tenderloin, center loin chop 1 oz
shrimp, imitation shellfish 1 oz Lamb: Roast, chop, leg 1 oz
Game: Duck or pheasant (no skin), Veal: Lean chop, roast 1 oz
venison, buffalo, ostrich 1 oz Poultry: Chicken, turkey (dark meat, no skin),
Cheese with 1 gram or less of fat per ounce: chicken (white meat with skin), domestic
Fat-free or low-fat cottage cheese 1/4 cup duck or goose (well-drained of fat, no skin) 1 oz
Fat-free cheese 1 oz Fish:
Other Herring (uncreamed or smoked) 1 oz
Processed sandwich meats with 1 gram or less Oysters 6 medium
of fat per ounce, such as deli thin, shaved Salmon (fresh or canned), catfish 1 oz
meats, chipped beef**, turkey ham 1 oz Sardines (canned) 2 medium
Egg whites 2 Tuna (canned in oil, drained) 1 oz
Egg substitutes, plain 1/4 cup Game: Goose (no skin), rabbit 1 oz
Hot dogs with 1 gram or less of fat per ounce** 1 oz Cheese:
Kidney (high in cholesterol) 1 oz 4.5%-fat cottage cheese 1/4 cup
Sausage with 1 gram or less of fat per ounce 1 oz Grated Parmesan 2 Tbsp
Cheeses with 3 grams or less fat per ounce 1 oz
Count as one very lean meat and one starch exchange. Other:
Hot dogs with 3 grams or less fat per ounce** 1.5 oz
Beans, peas, lentils (cooked) 1/2 cup Processed sandwich meat with 3 grams or less
fat per ounce,(e.g., turkey pastrami or kielbasa) 1 oz
Liver, heart (high in cholesterol) 1 oz

22 ** 400 mg or more of sodium per exchange. ** 400 mg or more of sodium per exchange. 23
Medium-Fat Meat And Substitutes List High-Fat Meat And Substitutes List
One exchange equals 0 grams of carbohydrate, One exchange equals 0 grams of carbohydrate,
7 grams of protein, 5 grams of fat, and 7 grams of protein, 8 grams of fat, and
75 calories. 100 calories.
One medium-fat meat exchange is equal to any Remember these items are high in saturated fat,
one of the following items:
cholesterol, and calories and may raise blood
Beef: Most beef products fall into this category cholesterol levels if eaten on a regular basis.
(ground beef, meatloaf, corned beef, short ribs,
Prime grades of meat trimmed of fat, One high-fat meat exchange is equal to any one of the
such as prime rib) 1 oz following items:
Pork: Top loin, chop, Boston butt, cutlet 1 oz
Lamb: Rib roast, ground 1 oz Pork: Spareribs, ground pork, pork sausage 1 oz
Veal: Cutlet (ground or cubed, unbreaded) 1 oz
Poultry: Chicken (dark meat, with skin), Cheese: All regular cheeses, such as American**,
ground turkey or ground chicken, Cheddar, Monterey Jack, Swiss 1 oz
fried chicken (with skin) 1 oz
Fish: Any fried fish product 1 oz Other: Processed sandwich meats with 8 grams
Cheese: With 5 grams or less of fat per ounce: or less of fat per ounce, such as bologna,
Feta 1 oz pimento loaf, salami 1 oz
Mozzarella 1 oz Sausage, such as bratwurst, Italian,
Ricotta, 2 oz 1/4 cup knockwurst, Polish, smoked 1 oz
Other: Hot dog (turkey or chicken)** 1 (10/lb)
Egg (high in cholesterol, limit to 3 per week) 1 Bacon 3 slices (20 slices/lb)
Sausage with 5 grams or less of fat per ounce 1 oz Peanut butter (contains unsaturated fat) 1 Tbsp
Tempeh 1/4 cup
Tofu, 4 oz 1/2 cup Count as one high-fat meat plus one fat exchange:

Hot dog (beef, pork, or combination)** 1 (10/lb)

24 ** 400 mg or more of sodium per exchange. 25

Fat List Saturated Fats List†
Monounsaturated Fats List One fat exchange equals 5 grams of fat
One fat exchange equals 5 grams of fat and 45 calories.
and 45 calories. Bacon, cooked 1 slice (20 slices/lb)
Bacon, grease 1 tsp
Avocado, medium 2 Tbsp (1 oz) Butter: stick 1 tsp
Oil (canola, olive, peanut) 1 tsp whipped 2 tsp
Olives: ripe (black) 8 large reduced-fat 1 Tbsp
green, stuffed** 10 large Chitterlings, boiled 2 Tbsp (0.5 oz)
Nuts: Coconut, sweetened, shredded 2 Tbsp
almonds, cashews 6 nuts Coconut milk 1 Tbsp
mixed (50% peanuts) 6 nuts Cream, half and half 2 Tbsp
peanuts 10 nuts Cream cheese
pecans 4 halves regular 1 Tbsp (0.5 oz)
Peanut butter, reduced-fat 1 1/2 Tbsp (3/4 oz)
smooth or crunchy 1/2 Tbsp Fatback or salt pork, see below ‡ **
Sesame seeds 1 Tbsp Shortening or lard 1 tsp
Tahini or sesame paste 2 tsp Sour cream
regular 2 Tbsp
Polyunsaturated Fats List reduced-fat 3 Tbsp
One fat exchange equals 5 grams of fat
and 45 calories.
Margarine: stick, tub, or squeeze 1 tsp
lower-fat spread
(30% to 50% vegetable oil) 1 Tbsp
Mayonnaise: regular 1 tsp
reduced-fat 1 Tbsp
Nuts, walnuts, English 4 halves
Oil (corn, safflower, soybean) 1 tsp
Salad dressing
regular** 1 Tbsp
reduced-fat 2 Tbsp
Miracle Whip Salad Dressing®
regular 2 tsp † Saturated fats can raise blood cholesterol levels if eaten on a regular basis.
‡ Use a piece 1 in. x 1 in. x 1/4 in. if you plan to eat the fatback cooked with vegetables.
reduced-fat 1 Tbsp Use a piece 2 in. x 1 in. x 1/2 in. when eating only the vegetables with the fatback removed.
Seeds: pumpkin, sunflower 1 Tbsp ** 400 mg or more of sodium per exchange.
26 27
** 400 mg or more of sodium per exchange.
Free Foods List Jam or jelly, light 2 tsp
Sugar substitutes†
A free food is any food or drink that contains Syrup, sugar-free 2 Tbsp
less than 20 calories or less than or equal to Condiments
5 grams of carbohydrate per serving. Foods Catsup, 1 Tbsp Salsa, 1/4 cup
with a serving size listed should be limited to Horseradish Taco sauce, 1 Tbsp
3 servings per day. Be sure to spread them out Lemon juice Vinegar
Lime juice Yogurt, 2 Tbsp
throughout the day. If you eat all 3 servings Mustard
at one time, it could raise your blood glucose Pickle relish, 1 Tbsp
Pickles, dill, 1.5 medium**
level. Foods listed without a serving size can Pickles, sweet (bread and butter), 2 slices
be eaten whenever you like. Pickles, sweet (gherkin) 3/4 oz
Soy sauce, regular or light, 1 Tbsp**
Fat-Free Or Reduced-Fat Foods
Cream cheese, fat-free, 1/2 oz 1 Tbsp Drinks
Creamers, nondairy, liquid 1 Tbsp Bouillon, broth, consomme**
Creamers, nondairy, powdered 2 tsp Bouillon or broth, low-sodium
Mayonnaise, fat-free 1 Tbsp Carbonated or mineral water
Mayonnaise, reduced-fat 1 tsp Club soda
Margarine spread, fat-free 4 Tbsp Cocoa powder, unsweetened 1 Tbsp
Margarine spread, reduced-fat 1 tsp Coffee
Miracle Whip®, fat-free 1 Tbsp Diet soft drinks, sugar-free
Miracle Whip®, reduced-fat 1 tsp Drink mixes, sugar-free
Nonstick cooking spray Tea
Salad dressing, fat-free or low-fat 1 Tbsp Tonic water, sugar-free
Salad dressing, fat-free, Italian 2 Tbsp
Sour cream, fat-free, reduced-fat 1 Tbsp Seasonings
Whipped topping, regular 1 Tbsp Be careful with seasonings that contain sodium or are
Whipped topping, light or fat-free 2 Tbsp salts, such as garlic or celery salt, and lemon pepper.
Sugar-Free Foods Flavoring extracts Spices
Candy, hard, sugar-free 1 candy Garlic Tabasco® or hot pepper sauce
Gelatin dessert, sugar-free Herbs, fresh or dried Wine, used in cooking
Gelatin, unflavored Pimento Worcestershire sauce
Gum, sugar-free ** 400 mg or more of sodium per exchange.
† Sugar substitutes, alternatives, or replacements that are approved by the Food and Drug
Administration (FDA) are safe to use. Common brand names include: Equal® (aspar-
tame), Sprinkle Sweet® (saccharin), Sweet One® (acesulfame K), Sweet-10® (saccharin),
Sugar Twin® (saccharin), Sweet ‘N Low® (saccharin), Splenda® (sucralose)
28 29
 Serving Exchanges
Combination Foods List Entrees Size Per Serving

Chow mein, without 2 cups 1 carb

Many of the foods we eat are mixed together in noodles or rice** (16 oz) 2 lean meats
various combinations. These combination foods
Tuna or chicken salad 1/2 cup 0.5 carb
do not fit into any one exchange list. Often (3.5 oz) 2 lean meats
it is hard to tell what is in a casserole dish or 1 fat
prepared food item. This is a list of exchanges Tuna noodle casserole, 1 cup (8 oz) 2 carbs
for some typical combination foods. This list lasagna, spaghetti 2 medium-fat meats
with meatballs, chili
will help you fit these foods into your meal plan. with beans, macaroni
Ask your dietitian for information about any and cheese**
other combination foods you would like to eat.

Serving Exchanges
Soups Size Per Serving Serving Exchanges
Frozen Entrees & Meals Size Per Serving
Bean** 1 cup 1 carb
1 very lean meat Dinner-type meal** 14 to 17 oz 3 carbs
3 medium-fat meats
Cream, made with water** 1 cup (8 oz) 1 carb, 1 fat 3 fats
Instant** 6 oz 1 carb
Meatless burger, 3 oz 0.5 carb
Instant, with 8 oz 2.5 carbs soy base 2 lean meats
beans/lentils** 1 very lean meat
Meatless burger, vegetable 3 oz 1 carb
Split pea, made 1/2 cup (4 oz) 1 carb and starch base 1 lean meat
with water**
Pizza, cheese, thin crust** 1/4 of 2 carbs
Tomato, made with water** 1 cup (8 oz) 1 carb 12 inch pie 2 medium-fat meats
Vegetable beef, 1 cup (8 oz) 1 carb (6 oz) 1 fat
chicken noodle, or
other broth-type** Pizza, meat topping, 1/4 of 2 carbs
thin crust** 12 inch pie 2 medium-fat meats
(6 oz) 2 fats
Pot Pie** 1 (7 oz) 2.5 carbs
1 medium-fat meat
3 fats
Entree or meal, with about 2 to 3 carbs
less than 340 calories** 8 to 11 oz 1 to 2 meats

30 ** 400 mg or more of sodium per exchange. ** 400 mg or more of sodium per exchange. 31
Fast Foods* List
Serving Exchanges
Size Per Serving

Burrito with beef** 1 3 carbs

(5 to 7 oz) 1 medium-fat meat
1 fat
Chicken nuggets** 6 1 carb
2 medium-fat meats
1 fat
Hot dog, with bun** 1 2 carbs
Chicken breast 1 each 1 carb 1 high-fat meat
and wing, breaded 4 medium-fat meats 1 fat
and fried ** 2 fat
Individual pan pizza** 1 5 carbs
Chicken sandwich, 1 2 carbs 3 medium-fat meats
grilled** 3 very lean meats 3 fats
Chicken wings, hot** 6 (5 oz) 1 carb Pizza, cheese, 1/4 of 2.5 carbs
3 medium-fat meats thin crust** 12 inch pie 2 medium-fat meats
4 fats (6 oz)
Fish sandwich, with 1 3 carbs Pizza, meat, 1/4 of 2.5 carbs
tartar sauce** 1 medium-fat meat thin crust** 12 inch pie 2 medium-fat meats
3 fats (6 oz) 1 fat
French fries** 1 medium 4 carbs Soft-serve cone 1 small (5 oz) 2.5 carbs
serving (5 oz) 4 fats 1 fat
Hamburger, regular 1 2 carbs Submarine sandwich** 1 sub (6 in) 3 carbs
2 medium-fat meats 1 vegetable
2 medium-fat meats
Hamburger, large** 1 2 carbs 1 fat
3 medium-fat meats
1 fat Submarine sandwich, 1 sub (6 in) 2.5 carbs
less than 6 grams of fat** 2 lean meats

Taco, hard or soft shell** 1 (3 to 3.5 oz)1 carb

1 medium-fat meat
1 fat

* Ask at your fast-food restaurant for nutrition information

about your favorite fast foods or check web sites.
32 ** 400 mg or more of sodium per exchange. ** 400 mg or more of sodium per exchange. 33
 re

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ies

s (g
Carbohydrate Lists*

asu
Vegetables

lor

rb

re

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ies

s (g
Me

Ca

asu
Ca
Artichoke 1 150 34

lor

rb
wheat,

Me

Ca

Ca
shredded 1 cup 85 21 Asparagus 1 cup 44 8
Grain Products Beans Lettuce
Crackers iceberg 1 cup 7 1
Graham 2 60 11 green 1 cup 40 9
lima 1 cup 216 39 leaf 1 cup 10 2
saltine 4 52 8 Mushrooms 1 cup 42 8
rye wafers 2 74 18 red kidney 1 cup 225 40
yellow 1 cup 255 45 Mustard greens 1 cup 20 3
Danish pastry 1 266 26 Okra, pods 8 27 6
Bagel 1 195 38 Doughnut 1 198 23 Beets 1 cup 74 17
Beet greens 1 cup 38 8 Onions
Biscuit 1 212 27 Muffin
Broccoli 1 cup 44 8 cooked 1/2 cup 46 11
Breads corn 1 sm 174 29
Brussel sprouts 1 cup 60 14 raw 1/2 cup 30 7
Boston brown 1 slice 88 20 English 1 134 26
Cabbage Parsnips 1/2 cup 126 30
cracked wheat 1 slice 65 12 Pancakes
boiled 1 cup 34 7 Peas
French 1 slice 81 15 homemade 4" 86 11
raw 1 cup 18 4 canned 1 cup 118 21
Italian 1 slice 81 15 from mix 4" 74 14
Carrots fresh 1 cup 118 21
raisin 1 slice 71 14 Pasta
cooked 1 cup 70 16 frozen 1 cup 124 23
rye 1 slice 83 16 macaroni 1 cup 197 40
raw 1 med 31 7 Peppers
white 1 slice 67 12 noodles 1 cup 213 40
Cauliflower, green, sweet 1 cup 28 6
whole wheat 1 slice 69 13 spaghetti 1 cup 197 40
boiled 1 cup 28 5 hot chili, raw 1 18 4
pita 2 oz 130 30 Popcorn,
Celery Potatoes
Bread crumbs 1/4 cup 100 19 popped w/oil 1 cup 55 6
boiled, diced 1 cup 28 6 baked 1 220 51
Cereals Pretzel, hard 1 oz 108 22
raw, stalk 1 6 3 boiled 1 117 27
bran flakes 1 cup 100 22 Rice
Collards 1 cup 35 8 French fried 20 200 31
bran flakes brown 1 cup 216 45
Corn, yellow mashed, w/milk 1 cup 162 37
w/raisins 1 cup 190 46 enriched 1 cup 205 45
on the cob 1 ear 83 19 scalloped 1 cup 210 26
corn flakes 1 cup 102 24 instant 1 cup 161 35
canned 1 cup 132 30 Radishes 5 8 0
corn, puffed 1 cup 80 16 Rolls
Cucumber 1/2 cup 7 1 Sauerkraut 1 cup 44 10
corn, frosted 1 cup 149 34 dinner 1 85 14
Dandelion Soybeans 1 cup 298 17
oat cereal 1 cup 83 17 hamburger
greens 1 cup 34 7 Spinach 1 cup 42 7
rice, puffed 1 cup 56 13 or hot dog 1 123 22
Eggplant, Squash
wheat, puffed 1 cup 51 11 hard 1 140 25
boiled 1 cup 26 6 summer, boiled 1 cup 28 7
wheat flakes 1 cup 110 24 Waffles
Kale 1 cup 42 7 winter, mashed 1 cup 80 21
homemade 1-7" 218 25 Sweet potatoes
re

)
ies

s (g

from mix 1-7" 218 26 Lentils 1 cup 230 40

asu

lor

baked 1 117 28
rb

Wheat germ 1/4 cup 111 14

Me

Ca

candied 1 cup 268 55

Ca

re

)
ies

s (g
asu

lor

rb
Me
* Calculations from : Pennington, Jean A. Bowes & Church's Food Values of Portions

Ca

Ca
Commonly Used. Lippincott Williams & Wilkins. © 1998. The Food Processor®
Nutrition Analysis and Fitness Software. Version 7.7. ESHA Research, Inc.

34 35
Tomatoes Plum 1 med 36 9 Eggs

re

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canned 1 cup 32 7 whole 1 75 1

ies

s (g
Prunes, dried 4 80 21

asu

lor
raw 1 26 6 white only 1 17 0

rb
Raisins 1 cup 435 112

Me

Ca

Ca
Tomato juice 1 cup 40 10 Raspberries 1 cup 60 14 Milk Duck 3 oz 171 0
Tomato sauce 1 cup 74 18 Strawberries 1 cup 45 11 buttermilk 1 cup 99 12 Ham, cured 3 oz 151 0
Turnips 1 cup 28 8 Tangerine 1 med 37 9 chocolate, 2% 1 cup 180 26 Lamb
Turnip greens 1 cup 28 6 Watermelon 1 cup 50 12 evaporated 1 cup 340 25 chop, loin 3 oz 270 0
Vegetables, Fruit juices powdered, leg, roasted 3 oz 205 0
mixed 1 cup 107 24 apple 1 cup 117 29 nonfat 1 cup 244 35 rib, roasted 3 oz 305 0
grapefruit 1 cup 95 23 1% 1 cup 102 12 Pork

)
re

ies

s (g
orange 1 cup 112 26 nonfat 1 cup 86 12 chop 3 oz 216 0
asu

lor

rb whole 1 cup 150 11 roast, loin 3 oz 178 0

Me

Ca

Ca

Yogurt Turkey, breast 3 oz 160 0

Fruits Dairy Products Veal
plain, low-fat 8 oz 155 18
Butter or fruit 8 oz 217 41 cutlet 3 oz 242 0
Margarine 1 Tbsp 108 0

re

)
ies

s (g
asu
Cheese

lor

rb
Me
American 1 oz 105 0

Ca

Ca
Apple 1 med 81 21
cheddar 1 oz 114 0 Meat & Poultry
Applesauce, Seafood
cottage, 2% 1 cup 203 8
no sugar 1 cup 104 28 Bass 3 oz 124 0
Apricots 3 med 51 12 cream 1 oz 99 1
Swiss 1 oz 107 1 Bluefish 3 oz 135 0
Avocado 1 med 306 12 Clams, raw 3 oz 63 2
Banana 1 med 105 27 Cream
light 1 Tbsp 29 1 Bacon, slices 3 110 0 Cod 3 oz 90 0
Blackberries 1 cup 74 18 Crabmeat,
heavy 1 Tbsp 51 0 Beef
Blueberries 1 cup 80 21 canned 3 oz 80 0
sour 1 cup 493 10 corned, brisket 3 oz 214 0
Cantaloupe 1 cup 56 13 Fish sticks 4 308 27
1 Tbsp 26 1 hamburger 3 oz 246 0
Cherries, fresh 10 34 8 Flounder 3 oz 100 0
Ice Cream, roast, pot 3 oz 274 0
Dates, Haddock 3 oz 140 0
vanilla 1 cup 265 32 roast, rib 3 oz 326 0
pitted, dried 5 114 31 Halibut 3 oz 119 0
Ice Milk 1 cup 184 30 roast, rump 3 oz 181 0
Figs 1 37 10 Herring 3 oz 173 0
steak, broiled
Grapefruit 1/2med 40 10
)
re

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s (g

porterhouse 3 oz 262 0 Lobster 3 oz 83 1

asu

Grapes 10 35 9
lor

rb

round 3 oz 195 0 Oysters, raw 3 oz 70 4

Me

Ca

Orange 1 med 60 15
Ca

sirloin 3 oz 228 0 Perch 3 oz 100 0

Papaya 1 med 119 30 Salmon 3 oz 127 0
Chicken
Peach 1 med 37 10 canned w/bone 3 oz 118 0
stewed 3 oz 309 0
Pear 1 med 98 25 Sardines,
fried, breast,
Pineapple 1 cup 76 19 canned 3 oz 177 0
battered 3 oz 220 8
roasted 3 oz 168 0

36 37
 re

)
Combination foods cream of fudge 1 oz 108 23

ies

s (g
asu

lor
mushroom 1 cup 120 9 gum drops 1 oz 109 28

rb
Me

Ca

Ca
minestrone 1 cup 77 11 hard 1 oz 112 28
Scallops 3 oz 113 3 split pea 1 cup 170 25 Chocolate
Shrimp 3 oz 132 1 Beef Soups, dry, milk 1 oz 145 17
Swordfish 3 oz 132 0 potpie 7 oz 330 38 (water added) bittersweet 1 oz 133 19
Trout 3 oz 144 0 stew 1 cup 194 17 chicken noodle 1 cup 60 9 semi-sweet 1 oz 156 17
Tuna, canned Chicken potpie 1 545 42 onion 1 cup 27 5 syrup 1 Tbsp 51 12
in oil 3 oz 158 0 Chili con carne tomato 1 cup 103 19 Cookies
in water 3 oz 99 0 with beans 1 cup 286 30 Soups, canned, brownie 1 112 12
Franks (milk added) butter 1-2" 23 3
and beans 1 cup 368 40 clam chowder, chocolate chip 1 78 10
Macaroni New England 1 cup 164 17 fig bars 1 56 11
and cheese 1 cup 430 40 tomato 1 cup 161 22 sugar 1 72 10
3 oz 130 13 oyster stew 1 cup 233 11 Cupcakes
Pizza 1 slice 153 18 frosted 1 173 28

re

)
ies

s (g
Spaghetti with Custard 1 cup 324 47

asu
re

lor
ies

s (g

rb
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Beverages meat sauce 1 cup 332 40 Frosting

Me
lor

Ca

Ca
rb
Me

Taco 1 sm 369 27 chocolate 1 Tbsp 70 12

Ca

Ca

Alcoholic Desserts & Sweets

Turkey patty 1 181 10 coconut 1 Tbsp 49 12
beer 12 oz 146 13
Soups, canned frosting glaze,
beer, light 12 oz 99 5
(with water) homemade 1 Tbsp 71 15
wine 4 oz 82 2
bean, bacon 1 cup 170 23 Gelatin
Carbonated
beef with Cake regular 1 cup 160 40
drinks
vegetables 1 cup 80 10 angel food 1 oz 73 16 sugar-free 1 cup 16 2
diet soft drink 12 oz 4 0
chicken noodle 1 cup 74 9 carrot Honey 1 Tbsp 64 17
colas 12 oz 152 39
clam chowder, with frosting 1/12 484 52 Jams and
fruit flavored
Manhattan 1 cup 78 12 cheesecake 1/12 457 32 preserves 1 Tbsp 48 13
soft drink 12 oz 182 49
consommé, devils food Jellies 1 Tbsp 51 14
ginger ale 12 oz 124 32
beef 1 cup 50 4 with frosting 1/6 323 47 Marshmallows 1 oz 90 23
root beer 12 oz 160 42
consommé, fruitcake 1.5 oz 139 27 Molasses 1 Tbsp 55 14
chicken 1 cup 20 1 gingerbread 1/9 263 36 Pie, homemade
cream of pound 1/16 229 25 apple 1/8 pie 411 58
chicken 1 cup 108 9 sponge 1/12 187 36 blueberry 1/8 pie 360 50
yellow cherry 1/8 pie 486 70
re

)
ies

s (g

with frosting 1/8 243 36

asu

re

)
lor

ies

s (g
rb

Candy

asu
Me

lor
Ca

Ca

rb
bar 1 oz 140 19

Me

Ca

Ca
caramels 1 oz 108 22

38 39
 custard 1/8 pie 262 34 Miscellaneous Food Exchange Lists Index
lemon
meringue 1/8 pie 362 50 Bread sticks 12 Chitterlings 27
pecan 1/8 pie 503 64
A Breakfast bar 19 Chocolate Milk 20
Almonds 26 Broccoli 21 Chow mein 31
pumpkin 1/8 pie 316 41
American cheese 25 Broth 29 Chow mein noodles 15
Popsicle 2 oz 42 11
Barbecue sauce 1 Tbsp 12 2 Angel food cake 19 Brownie 19 Clams 22
Puddings
Animal crackers 14 Brussels sprouts 21 Club soda 29
chocolate, with Catsup, tomato 1 Tbsp 16 4
Apple 16 Buffalo 22 Cocoa powder 29
low-fat milk 1/2cup 151 28 Cocoa,
Apple juice/cider 17 Bulgur 13 Coconut 27
rice, mix with milk 1 cup 213 30
Apples, dried 16 Burrito 32 Coconut milk 27
homemade 1/2cup 217 40 Coconut,
Applesauce 16 Butter 27 Cod 22
tapioca, fresh shredded 1 cup 283 12
Apricots 16 Buttermilk 18 Coffee 29
homemade 1/2cup 190 26 Dressings Artichoke 21 Collard greens 21
Sherbet 1 cup 254 55 blue cheese 1 Tbsp 77 1 Asparagus 21 C Condiments 29
Sugar, white 1 Tbsp 50 13 Italian, low-cal 1 Tbsp 15 2 Avocado 26 Cabbage 21 Consomme 29
Syrup Garlic 1clove 5 1 Cake 19 Cookies 19
corn, dark 1 Tbsp 56 15 Mayonnaise 1 Tbsp 100 0 B Canadian bacon 23 Cooking spray 28
maple 1 Tbsp 52 13 Mustard 1 tsp 4 0 Bacon 25, 27 Candy 28 Corn 14
Nuts Bacon grease 27 Canola oil 26 Corn bread 15
re

(g)

almonds 1 cup 870 26

ies

Bagel 12 Cantaloupe 16 Corn oil 26

asu

rbs
lor

cashews 1 cup 749 37 Baked beans 14 Carbonated water 29 Corn on cob 14

Me

Ca

Ca

peanuts 1 cup 837 27 Baked potato 14 Carrots 21 Corned beef 24

pecans 1 cup 768 15 Banana 16 Cashews 26 Cornish hen 22
walnuts 1 cup 654 14 Bean soup 30 Catfish 23 Cornmeal 13
Olives Bean sprouts 21 Catsup 29 Cottage cheese 22
green 4 18 0 Beans 15, 21, 22 Cauliflower 21 Couscous 13
black 4 20 1 Beef 23, 24 Celery 21 Crab 22
Peanut butter 1 Tbsp 95 3 Beets 21 Cereal 13 Crackers 15
Biscuit 15 Cheddar 25 Cranberry juice 17
Pickles
Black-eyed peas 15 Cheese 22, 23, 24, 25 Cranberry sauce 19
dill 1 slice 1 0
Blackberries 16 Cherries 16 Cream 27
relish 1 Tbsp 20 5
Blueberries 16 Chicken 22, 23, 24 Cream cheese 27, 28
sweet gherkins 1 20 5
Boiled potatoes 14 Chicken noodle soup 30 Cream soup 30
re

Bologna 25 Chicken nuggets 32 Creamer 28

ies

s (g
asu

lor

Boston butt 24 Chicken salad 31 Croutons 15

rb
Me

Ca

Ca

Bouillon 29 Chicken sandwich 32 Cucumber 21

Bran cereal 13 Chicken wings 32 Cupcake 19
Bratwurst 25 Chili 31
Bread 12 Chipped beef 22

40 41
 Fruit juice bars 19 Herbs 29 Lettuce 21 Pizza 31, 33
D Fruit juice blends 17 Herring 23 Lima beans 15 O Plantain 14
Danish 20 Fruit snacks 19 Honey 19 Lime juice 29 Oats 13 Plums 17
Dates 16 Fruit spreads 19 Honeydew 17 Liver 23 Oil 26 Polish sausage 25
Deli meats 22, 23, 25 Horseradish 29 Lobster 22 Okra 21 Popcorn 14, 15
Desserts 19 G Hot dog 22, 23, 25, 33 Lox 22 Olive oil 26 Pork 23, 24, 25
Diet soft drinks 29 Game 22, 23 Hot dog bun 12 Olives 26 Pork chop 23, 24
Doughnut 19 Garbanzo beans 15 Hummus 15
M Onions 21 Pork sausage 25
Drink mixes 29 Garlic 29 Macaroni and cheese 31 Orange 17 Pot Pie 31
Dry milk 18 Gelatin 19, 28 I Mandarin orange 17 Orange juice 17 Potato 14
Duck 22, 23 Gingersnaps 19 Ice cream 19, 33 Mango 17 Ostrich 22 Potato chips 15
Goat’s milk 18 Imitation shellfish 22 Margarine 26, 28 Oyster crackers 14 Poultry 22, 23, 24
E Goose 23 Instant soup 30 Mashed potatoes 14 Oysters 23 Pretzels 14
Egg 24 Graham crackers 14 Italian beans 21 Matzoh 14 Prime rib 24
Egg substitutes 22 Granola 13, 15 Italian sausage 25 Mayonnaise 26, 28 P Prune juice 17
Egg whites 22 Granola bar 19 Meal replacement shake 20 Pancake 12 Prunes 17
Eggplant 21 Grape juice 17 J Meat 22, 23, 24, 25 Papaya 17 Pudding 20
Endive 21 Grape-Nuts® 13 Jam 20, 29 Meatless burger 31 Parmesan cheese 23 Puffed cereal 13
Energy bar 19 Grapefruit 16 Jelly 20, 29 Meatloaf 24 Pasta 13 Pumpernickel 12
English muffin 12 Grapefruit juice 17 Melba toast 14 Pasta sauce 20 Pumpkin seeds 26
Escarole 21 Grapes 16 K Melon 17 Pea pods 21
Evaporated milk 18 Green beans 21 Kale 21 Milk 18 Peach 17 R
Green onions 21 Kasha 13 Millet 13 Peanut butter 25, 26 Rabbit 23
F Greens 21 Kefir 18 Mineral water 29 Peanut oil 26 Radishes 21
Fast Foods 32 Grits 13 Ketchup 29 Miracle Whip® 26, 28 Peanuts 26 Raisin bread 13
Fatback 27 Ground beef 24 Kidney 22 Miso 15 Pear 17 Raisins 17
Feta 24 Ground chicken 24 Kidney beans 15 Mixed nuts 26 Peas 14, 15, 22 Raspberries 17
Figs 16 Ground lamb 24 Kielbasa 23 Mixed vegetables 14, 21 Pecans 26 Rice 13
Fish 22, 23, 24 Ground pork 25 Kiwi 17 Monterey jack 25 Pepper sauce 29 Rice cakes 14
Fish sandwich 32 Ground turkey 24 Knockwurst 25 Mozzarella 24 Peppers 21 Rice milk 20
Flavoring extracts 29 Gum 28 Kohlrabi 21 Muesli 13 Pheasant 22 Ricotta 24
Flounder 22 Muffin 15 Pickle relish 29 Roll 12
Flour 13 H L Mushrooms 21 Pickles 29 Romaine 21
French fries 15, 32 Haddock 22 Lamb 23, 24 Mustard 29 Pie 20 Rye bread 12
Fried chicken 32 Half and half 27 Lard 27 Mustard greens 21 Pimento 29
Frozen entrees & meals 31 Halibut 22 Lasagna 31 Pimento loaf 25 S
Fruit 16 Ham 23 Leeks 21
N Pineapple 17 Safflower oil 26
Fruit cobbler 19 Hamburger 32 Lemon juice 29 Naan 12 Pineapple juice 17 Salad dressing 20, 26, 28
Fruit cocktail 16 Hamburger bun 12 Lentil soup 30 Nectarine 17 Pinto beans 15 Salad greens 21
Fruit juice 17 Heart 23 Lentils 15, 22 Nuts 26 Pita 12 Salami 25

42 43
Salmon 22, 23 Squash 14, 21 Turkey ham 22
Salsa 29 Starchy vegetables 14 Turkey pastrami 23
Salt pork 27 Steak 23 Turnip greens 21
Saltine-type crackers 14 Strawberries 17 Turnips 21
Sandwich cookie 19 Stuffing 15
Sandwich meats 22, 23, 25 Submarine sandwich 33 V Keeping Well With Diabetes
Sardines 23 Sugar 20 Vanilla wafers 20
Sauerkraut 21 Sugar substitutes 29 Veal 23, 24 We’re pleased to offer you this booklet as part of the Keeping
Sausage 22, 24, 25 Sugar-frosted cereal 13 Vegetable beef soup 30 Well With Diabetes patient education program. But Keeping Well
Scallions 21 Summer squash 21 Vegetable burger 31
Scallops 22 Sunflower seeds 26 Vegetable juice 21 With Diabetes can bring you so much more.
Seeds 26 Sweet acidophilus milk 18 Venison 22
Sesame paste 26 Sweet potato 14 Vinegar 29 When you become a member of Keeping Well With Diabetes, a
Sesame seeds 26 Sweet roll 20 FREE program just for people who take insulin, you'll receive tools
Shake 20 Sweets 19 W
Shellfish 22 Swiss cheese 25 Waffle 13, 15
and materials that can make a difference in your daily life.
Sherbet 20 Syrup 20, 29 Walnuts 26 Simply complete and return the postage-paid card in this booklet,
Short ribs 24 Water chestnuts 21
Shortening 27 T Watercress 21
call 1-800-474-KWWD (1-800-474-5993),
Shredded Wheat® 13 Tabasco® 29 Watermelon 17 or visit our website at www.kwwd.com.
Shrimp 22 Taco 33 Wax beans 21
Smoked salmon 22 Taco sauce 29 Wheat germ 13 At Keeping Well With Diabetes Online,
Smoked sausage 25 Taco shell 15 Whipped topping 28 you’ll find useful information on living
Snack bar 19 Tahini paste 26 White beans 15
Snack chips 14, 15 Tangerines 17 Wheat crackers 14, 15 with diabetes, online newsletters, and
Soups 30 Tea 29 Wine 29 ®
NovoTrack, a unique site that provides
Sour cream 27, 28 Tempeh 24 Winter squash 14
Soy burger 31 Tofu 24 Worcestershire sauce 29
you with your own Personal Scorecard to
Soy milk 18 Tomato 21 keep track of your diabetes management.
Soy sauce 29 Tomato juice 21 Y
Soybean oil 26 Tomato sauce 21 Yam 14 Novo Nordisk has been a world leader in diabetes care and
Spaghetti 31 Tomato soup 30 Yogurt 18, 20, 29
treatment for more than 80 years. We do all we can—every single
Spaghetti sauce 20 Tonic water 29
Spareribs 25 Tortilla 13 Z day—to continue to bring you new products and new services
Spices 29 Tortilla chips 15 Zucchini 21 designed to help you keep well with diabetes.
Spinach 21 Trout 22
Split pea soup 30 Tuna 22, 23
Split peas 15 Tuna noodle casserole 31
Sport bar 19 Tuna salad 31
Sports drinks 20 Turkey 22, 23

44
 For additional information on
Novo Nordisk products designed to make living
with diabetes easier, or to become a member
of Keeping Well With Diabetes, a free program
just for insulin users, call us at 1-800-727-6500.
Visit us online at www.novonordisk-us.com.

Any change in insulin should be made

cautiously and only under medical supervision.

Novo Nordisk is a worldwide leader in diabetes care.

NovoPen, Novolin, PenFill, InnoLet, Innovo, and NovoTrack are registered trademarks
of Novo Nordisk A/S. InDuo is a trademark of LifeScan, Inc., a Johnson & Johnson company.
www.novonordisk-us.com
The photographs used in this booklet are for illustration only. The models in the photographs
do not necessarily have diabetes or other ailments or use or endorse any products mentioned.

Copyright © 2004 Novo Nordisk Pharmaceuticals, Inc. 9/2004 126137 Printed in the U.S.A.