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Oconto County Commission on Aging, Inc.
1210 Main St. ~ Oconto, WI 54153
(920) 834-7707 or in Wisconsin: 800-649-6568
FAX: (920) 834-5070
Diabetic Exchange List
Starches
Each serving contains 80 calories
| Cooked cereals (1/2 cup) |
Grits (1/2 cup) |
| Ready-to-eat unsweetened cereals (3/4 cup) |
Pasta (1/2 cup) |
| Rice, white or brown (1/3 cup) |
Corn (1/2 cup) |
| Corn on the cob (1-6 inch ear) |
Lima Beans (1/2 cup) |
| Peas (1/2 cup) |
Plantain (1/2 cup) |
| Baked Potato (1 - 3 ounce) |
Mashed Potato (1/2 cup) |
| Winter squash (1 cup) |
Yam/Sweet Potato (1/3 cup) |
| Bagel or English muffin (1/2) |
Bread Stick - (2 - 4 inch by 1/2 inch) |
| Pita (6 inch across) |
Hamburger/Hotdog bun (1/2) |
| Bread ( 1 slice) |
Low-fat croutons (1 cup) |
| Animal crackers (8) |
Pretzels (3/4 ounce) |
| Popcorn (3 cups) |
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Fruit
Each serving equals 60 calories
| Apple (2 inches across) |
Applesauce, no sugar added (1/2 cup) |
| Banana (1/2 of 9 inch long) |
Cantaloupe (1 cup> |
| Cherries (12) |
Canned Fruit (1/2 cup) |
| Grapefruit (medium - 1/2) |
Orange (1) |
| Pear (1/2 large or 1 small) |
Apple, orange, pineapple juice (1/2 cup) |
| Cranberry, grape, prune juice (1/3 cup) |
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Milk
Each serving equals 90 - 150 calories
| Skim or 1% milk (1 cup) =
90 calories |
Plain non-fat yogurt (8 ounces) =
90 calories |
| 2% milk = 120 calories |
Whole milk (1 cup)= 150 calories |
| Plain yogurt (8 ounces) = 150 calores |
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Vegetables
Each serving equals 25 calories
(1/2 cup cooked vegetables or 1 cup raw vegetables)
| Asparagus |
Beans (green, wax, Italian) |
| Beets |
Broccoli |
| Brussels sprouts |
Cabbage |
| Carrots |
Greens (collard, mustar, turnip) |
| Mushrooms |
Okra |
| Peppers |
Pea pods |
| Spinach |
Tomatoes |
| Water chestnuts |
Zucchini |
Meat and Meat Substitutes
Each serving equal 55 calories
| Cottage cheese (1/4 cup) |
Fresh and frozen fish (1 ounce) |
| Chicken without skin (1 ounce) |
Lean beef - round, sirloin, flank (1 ounce) |
| Diet cheeses - less than 55 calories (1 ounce) |
Tuna - canned in water (1/4 cup) |
Each serving equals 75 - 100 calories
| Beef - rib, chuck, rump (1 ounce) |
Tuna - canned in oil (1/4 cup) |
| Eggs (1) |
Pork (1 ounce> |
| Peanut butter (1 Tablespoon) |
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Fats
Each serving equals 45 calories
| Avocado (1/8 medium) |
Margarine (1 teaspoon) |
| Diet margarine (1 Tablespoon) |
Mayonnaise (1 teaspoon) |
| Reduced calorie mayonaise (1 Tablespoon) |
Nuts or seeds (1 Tablespoon) |
| Olives (10 small) |
Salad dressing - reduced calorie (2 Tablespoons) |
| Oil (1 teaspoon) |
Bacon (1 slice) |
| Cream cheese (1 Tablespoon) |
Non-dairy creameer, liquid (2 Tablespoons) |
| Non-dairy creamer, powder (5 teaspoons) |
Cream - light, coffee, table (2 Tablespoons) |
Free Foods
Each serving equals less than 20 calories
| Carbonated drinks - sugar-free |
| Club soda |
Coffee/tea |
| Drink mixes, sugar-free |
Cabbage - raw |
| Celery - raw |
Cucumber - raw |
| Green onion - raw |
Mushrooms - raw |
| Radishes - raw |
Candy - sugar-free |
| Gelatin - sugar-free |
Gum - sugar-free |
| Sugar substitutes |
Catsup (1 Tablespoon) |
| Fresh herbs |
Flavoring extract |
| Garlic |
Lemon juice |
| Pepper |
Pickels - unsweetened |
| Soy Sauce |
Vinegar |
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