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level: Food Exchange

Questions and Answers List

level questions: Food Exchange

Question	Answer
alcohol amounts: (CHO, Protein, Fat, Kcals)	varies 0 0 100
CHO:Starch: How much bread?	1 slice
CHO:Starch: How much bagel?	1/4 lg bagel
CHO:Starch: How much tortilla?	6" tortilla
CHO:Starch: How much cereal?	3/4 c unsweetened
CHO:Starch: How much cooked pasta/rice?	1/3 c
CHO:Starch: How much corn	1/2 c
CHO:Starch: How much potato?	1/4 large
CHO:Fruit: How much apple	1 small apple
CHO:Fruit: How much banana?	1/2 large banana
CHO:Fruit: How much canned fruit?	1/2 C
CHO:Fruit: How much dried berries	2 T
how much milk?	1 C for fat free/reduced/whole
How much yogurt (fat-free/reduced/whole)?	2/3 C 2/3 C 1C
Sweet desserts: how much vanilla wafers?	5 vanilla wafers
Sweet desserts: how much ice cream?	1/2 c
Sweet desserts: how much muffin?	1/4 lg muffin
Sweet desserts: how much jam/jelly	1 T
Nonstarch vegetables: how much cooked/juice?	1/2 C
Non-starch Vegetables: how much raw?	1 C
Meat or meat substitutes: Lean: how much egg whites?	2
Meat or meat substitutes: Lean: how much cottage cheese?	1/4 C
Meat or meat substitutes: Lean: how much turkey lunch meat?	1 oz
Meat or meat substitutes: Lean: how much canned fish?	1 oz
Meat or meat substitutes: Lean: how much low fat beef?	1 oz
Meat or meat substitutes: medium-fat: how much mozzarella/feta cheese?	1 oz
Meat or meat substitutes: medium-fat: how much egg	1
Meat or meat substitutes: medium-fat: how much corned beef/meatloaf?	1 oz
Meat or meat substitutes: high-fat: how much bacon?	2 slices
Meat or meat substitutes: high-fat: how much cheese?	1 oz
Meat or meat substitutes: high-fat: how much hot dog?	1
Meat or meat substitutes: plant-based protein: how much cooked beans?	1/2 C
Meat or meat substitutes: plant-based protein: how much hummus	1/3 C
Meat or meat substitutes: plant-based protein: how much peanut butter	1 T
Meat or meat substitutes: plant-based protein: how much tofu?	1/2 C
Fats: How much almonds?	6
Fats: How much avocado?	2 T
Fats: How much nut butters?	1.5 tsp
Fats: How much oil?	1 tsp
Fats: How much mayoinaise/butter/margarine?	1 tsp
Fats: How much Salad dressing?	1 T
Fats: How much shredded coconut?	2 T
Fats: How much bacon?	1 slice
Alcohol (hard liquor, wine, beer?	2oz, 5oz, 12oz
Starch amounts: (CHO, Protein, Fat, Kcals)	12 0-3 0-1 80
fruit amounts: (CHO, Protein, Fat, Kcals)	15 0 0 60
milk amounts: (CHO, Protein)	12 8
how much fat/kcals in fat-free/low milk?	0-3 90
how much fat/kcals in reduced milk?	5 120
how much fat/kcals in whole milk?	8 150
desserts/other CHO amounts: (CHO, Protein, Fat, Kcals)	15 varies varies varies
non-starch vegetable amounts: (CHO, Protein, Fat, Kcals)	5 2 0 25
lean meat amounts: (CHO, Protein, Fat, Kcals)	0 7 3 55
medium fat meat amounts: (CHO, Protein, Fat, Kcals)	0 7 5 75
high fat meat amounts: (CHO, Protein, Fat, Kcals)	0 7 8+ 100
plant based-protein amounts: (CHO, Protein, Fat, Kcals)	varies 7 varies varies
Fats amounts: (CHO, Protein, Fat, Kcals)	0 0 5 45