Sample Carbohydrate Exchange List

[Pages:1]Sample Carbohydrate Exchange List

One serving of each of the following foods counts as 1 Carbohydrate Exchange (C) or about 15g of total carbohydrates. Choose 3-4 per meal, 1-2 for snack, 1-2 at bedtime.

Grains Bread English muffin Hamburger or Hotdog bun Pancake Pita Tortilla Cereal Rice or pasta Grits Granola Animal crackers Popped popcorn Pretzels Rice cakes Saltine crackers Baked chips

Fruits Banana Apple Blackberries or Blueberries Cantaloupe or Honeydew melon Cherries Grapes Orange Pineapple Strawberries or Watermelon Raisins Applesauce Fruit Juice

Dairy Milk Yogurt

Starchy Vegetables Corn Baked Potato Mashed potatoes Pumpkin Acorn or Butternut squash

Portion Size 1 slice ? ? 4" diameter ? 6" diameter ? cup 1/3 cup ? cup ? cup 8 3 cups ? ounce 2 6 15-20

? 1 small 2" ? cup 1 cup 12 17 small 1 small ? cup 1 ? cup 2 Tablespoons ? cup 4 ounces

1 cup 6 ounces

? cup 3 ounces ? cup 1 cup 1 cup

Free Foods

These are foods that are low in carbohydrates and do not increase blood sugar. Choose these foods when you are hungry but have already had enough carbohydrates for the day.

Artichoke Asparagus Baby corn Beets Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumber Eggplant Green beans

Green onion Mushrooms Okra Peppers Salad greens Spinach Summer squash Tomatoes Turnips Vegetable juice Water chestnuts Zucchini

Free Condiments & Seasonings

Cooking spray Garlic Gum Herbs

Horseradish Lemon juice Mustard

BCBS 25911 10/12

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