I Must Love Me Too

If you have neglected yourself,
make a sincere apology to thee.
Gather the "love-me-not-petals" of your life
and start counting "I-must-love-me-too".
In no time at all you have
a beautiful flower blossom within you. ~ Dodinsky Writings

Monday, June 1, 2009


source: http://www.perinatology.com/Nutrition/EXCHANGE%20LIST.pdf

1 starch exchange (serving) contains approximately :15 grams carbohydrate, 3 grams protein,
trace fat, 80 calories
If you want to eat a starch food that is not on the list, the general rule is this:
1/2 cup of cereal, grain, or pasta = one serving
1 ounce of a bread product = one serving
BREADS One Serving equals:
Bagel 1/2 1/2 medium
Bread (white, †pumpernickel, whole wheat, raisin (unfrosted), †rye) 1 slice
Bread sticks, crisp, 4 in. long x 1/2 in. 2
Croutons low fat 1 cup
Dried bread crumbs 3 Tbsp.
English muffin 1/2 medium
Hotdog or hamburger bun 1/2
Pita, 6 in. across 1/2 (1 oz)
Plain dinner roll, small 1 (1 oz)
Tortilla, flour (10"), corn (6") 1
Barley, cooked 1/2 cup
† Bran cereals, concentrated (such as Bran Buds, All Bran) 1/3 cup
†Bran cereals, flaked 1/2 cup
Bulgur (cooked) 1/2 cup
Cooked cereals (Cream of Wheat Oatmeal, Cream of Rice) 1/2 cup
Cornmeal (dry) 2 1/2 tbsp
†Grape Nuts 3 Tbsp.
Grits (cooked) 1/2 cup
†Kashi 1/2 cup
Other ready-to-eat, unsweetened (plain) cereals 3/4 cup
Pasta (cooked) 1/2 cup
Puffed cereal 1 1/2 cups
Rice, white or brown (cooked) 1/3 cup
Shredded wheat 1/2 cup
†Wheat germ 3 Tbsp
†=High fiber
†Baked beans 1/4 cup
Corn 1/2 cup
†Corn on the cob, 6 in. 1 long
†Lima beans 1/2 cup
Lentils (dried beans, peas or lentils) 1/3 cup
Parsnips 2/3 cup
†Peas, green (canned or frozen) 1/2 cup
Plantain 1/2 cup
Popcorn, air-popped, no added fat 3 cups
†Potato, baked or steamed 1 small (3 oz)
†Potato, mashed 1/2 cup
Squash, winter (acorn, butternut) 1 cup
Yam, sweet potato canned or fresh 1/3 cup
Cornstarch 2 Tbsp.
Flour 2 1/2 Tbsp.
Animal crackers 8
Graham crackers, 2 1/2 in. square 3
Matzoh 3/4 oz
Melba toast,oblong 5 slices
Popcorn (hot air popped or microwave, no fat added) 3 cups
Pretzels 3/4 oz
Rice cakes 2
Ritz or Saltines 6
Rye crisp (2 in. x 3 1/2 in.) 4
Whole-wheat crackers, no fat added or thin crisp breads 2-4 slices (3/4 oz)
These foods count as 1 serving of starch/bread serving and 1 serving of fat serving
Biscuit, 2 1/2 " 1
Chow mein noodles 1/2 cup
Corn bread, 2" cube 1 (2 oz)
French-fried potatoes (2 in. to 3 1/2 in. long) 10 (1 1/2 oz)
Muffin, plain, 1 small
Pancake, 4 " across 2
Stuffing, bread (prepared) 1/4 cup
Taco shell,fried, 6" 1
Waffle, 4 1/2 " square 1 square
Whole-wheat crackers, fat added (such as Triscuits) 4-6 (1 oz)
†=High fiber
Choose lowfat cuts of meat and lowfat cheeses, trim the fat from meats whenever possible.
Remove the skin from poultry to cutback fat calories. When preparing meats or poultry, DO NOT
add flour, breadcrumbs or coating mixes, this adds unnecessary calories and extra carbohydrate.
Lean ( 7 grams of protein, 3 grams of fat, 55 calories ) One serving equals:
Beef: USDA Good or Choice grades, round, sirloin, flank ,tenderloin
Pork: Fresh canned, cured, or boiled ham, Canadian bacon, tenderloin
Poultry: Chicken, turkey, Cornish hen (without skin)
Fish: All fresh and frozen fish
1 oz
Tuna (canned in water), crab, lobster, scallops 2 oz
Cheese, Cottage 1/4 cup
Cheese grated parmesan 2 tbsp
Cheese, diet (with fewer than 55 calories per ounce) 1 oz
95% fat-free luncheon meat 1 oz
Egg whites 3
Egg substitutes (fewer than 55 calories per 1/4 cup) 1/4 cup
Medium-Fat ( 7 grams of protein, 5 grams of fat, 75 calories)
Beef Ground beef, rib, chuck, rump, Porterhouse, T-bone, and meat loaf.
Pork Most pork. Chops, loin roast, Boston butt, and cutlets
Lamb Most lamb products. Chops, leg, roast)
Poultry Chicken (with skin), duck or goose (well drained of fat), ground turkey
Organs Heart, kidney, sweetbreads
1 oz
Fish Salmon (canned) or tuna (canned in oil and drained) 1/4 cup
Cheese Mozzarella or diet (with 56-80 calories per ounce) 1 oz
86% fat-free luncheon meat 1 oz
Egg ( limit to 3 per week) 1
Egg substitutes (with 56-80 calories per 1/4 cup) 1/4 cup
Tofu (2 1/2 in. x 2 3/4 in. x 1 in.) 4 oz
High-Fat ( 7 grams of protein, 8 grams of fat, 100 Calories )
Beef Most USDA Prime cuts of beef, such as ribs, corned beef
Pork Spareribs, ground pork, pork sausage (patty or link)
Lamb Patties (ground lamb)
Fish Any fried fish product
Cheese All regular cheese. American, Blue, Cheddar, Monterey, Swiss
Other Luncheon meat. Bologna, salami, Sausage, Knockwurst
1 oz
Frankfurter (turkey or chicken) (10/lb) 1 frank
Frankfurter (beef or pork) . Counts as one high-fat meat plus 1 fat exchange (10/lb) 1 frank
Peanut butter (contains unsaturated fat) 1 Tbsp.
Look for the high fiber (†) vegetables when creating your meal.
Each vegetable exchange contains about 5 gram of carbohydrate, 2 grams of protein, no fat, and
25 Calories.
Unless stated otherwise one exchange (serving) equals:
1/2 cup of cooked vegetables or vegetable juice
1 cup of raw vegetables
Choose 2-4 vegetables daily:
Artichoke (1/2 medium) Greens (†collard, mustard, turnip,
kale) String beans
Asparagus Jicama Summer squash (crookneck)
Beans (green, wax, Italian) Kohlrabi Tomato, medium
Bean sprouts Leeks Tomato, cherry (6)
Beets Mixed vegetables Tomato/vegetable juice
†Broccoli Mushrooms, cooked Turnips
†Brussels sprouts Okra V-8 juice (1 cup)
Cabbage, cooked Onions Water chestnuts
†Carrots Pea pods (snow peas) Wax beans
Cauliflower Rhubarb Zucchini, cooked
Chayote Rutabaga
Eggplant Sauerkraut
Green peppers †Spinach, cooked
†=High fiber
Starchy vegetables such as corn, peas, and potatoes are found on the Starch/Bread Group.
For "free" vegetables (i.e., fewer than ten calories per serving), see the Free Food List.
Use fresh fruits daily. Limit the use of unsweetened or canned fruits.
Look for high fiber (†) fruits when creating your meal plan.
Each fruit exchange (serving) contains about 15 grams of carbohydrate and 60 Calories
Unless otherwise noted, the serving size for one fruit serving is:
1/2 cup of fresh fruit or fruit juice
1/4 cup dried fruit
Fruit One serving equals:
†Apple, fresh with skin 1 small (2" diameter or 1/2 large)
Applesauce (unsweetened) 1/2 cup
Apricots, fresh 2 medium or 4 halves
Apricots , canned, unsweetened 4 halves
Banana, raw 1/2 small
†Blackberries, boysenberries, blueberries,
raspberries (raw) 3/4 cup
strawberries, whole 1 1/4 cup
Cherries, large raw 12 whole
Unsweetened canned cherries 1/2 cup
†Dates, fresh or dried 2 1/2
†Figs raw, 2 " across 2
Fruit cocktail, unsweetened 1/2 cup
Grapefruit, fresh 1/2 medium
Grapes, fresh 15
Guava 1 small
Honeydew melon (medium) 1/8
Honeydew melon (cubes) 1 cup
†Kiwi, fresh 1 small
Mandarin oranges 3/4 cup
†Mango, fresh 1/2 small
Cantaloupe, honeydew; fresh 1 cup
Casaba or watermelon, cubed 1 1/4/cup
†Nectarines (small) 1
Oranges, fresh 1 small
†Papaya, fresh 1/2 cup or 1 medium
Peach, 2 3/4 " across 1
Peaches, canned, unsweetened 2 halves
†Pear, fresh 1 small or 1/2 large
Pears (canned) (2 halves) 1/2 cup
Persimmon, fresh 1medium
† = High fiber
Fruit One serving equals:
Pineapple, fresh 3/4 cup
Pineapple, canned in its own juice 1/3 cup
Plum, 2 " across) 2
†Pomegranate 1/2
Tangerine 1 large or 2 small
Tangelo, fresh 1 medium
Watermelon (cubes) 1 1/4 cups
Prune juice 1/3 cup
†Dried Fruit
†Apples 4 rings
†Apricots 7 halves
Dates (medium) 2 1/2
†Figs 1 1/2
Peah 2 halves
†Prunes 3 medium
†Raisins 2 Tbsp.
No fruit juices, unless otherwise directed by your physician or nurse
Fruit Juice
Apple juice/cider 1/2 cup
Cranberry juice cocktail 1/3 cup
Grapefruit juice 1/2 cup
Grape juice 1/3 cup
Orange juice 1/2 cup
Pineapple juice 1/2 cup
Prune juice 1/3 cup
† = High fiber
Choose nonfat milk whenever possible.
Each milk exchange contains about twelve grams of carbohydrate and eight grams of protein.
 Each skim or nonfat milk serving also contains zero to three grams fat and 90 calories.
 Each Low-Fat milk serving also contains five grams of fat and 120 calories.
 Each whole milk serving also contains eight grams of fat and 150 calories.
Skim and Very Low-Fat Milk One serving equals
Skim milk 1 cup (8 oz.)
1/2% milk 1 cup (8 oz.)
1% milk 1 cup (8 oz.)
Low-fat buttermilk 1 cup (8 oz.)
Evaporated skim milk 1/2 cup (4 oz.)
Dry nonfat milk 1/3 cup
Plain nonfat yogurt 1 cup (8 oz.)
Low-Fat Milk
2% milk 1 cup (8 oz.)
Plain low-fat yogurt 1 cup (8 oz.)
Whole Milk
Whole milk 1 cup (8 oz.)
Evaporated whole milk 1/2 cup (4 oz.)
Whole milk plain yogurt 1 cup (8 oz.)