Indian/Pakistani Food Exchanges

LIST 1 - CEREAL  EXCHANGE Each exchange gives 100 calories & 22gm carbohydrate No. Name of Preparation Measure/ No. Cooked Wt.(gm) 1 Bhakari  Jowar (30 gm flour) Half 40 2 Bread  (medium size slice) 2 pc 40 3 Batura  (1 tsp. oil) 1 pc 30 4 Chapati  (30 gm flour) 2 pc 35 5 Chapati (25 gm with oil) 1 pc 35 6 Corn Flakes 4 Large Tsp. 25 7 Khakra (25 gm flour with oil) 2 pc 30 8 Khichadi 1 katori 100 9 Paratha (plain) 55 gm flour 1 tsp. oil ½ pc 40 10 Stuffed veg. paratha (30 gm flour) ½ pc 40 11 Pulao (vegetable) 1 tsp. oil (rice 14 gm) ½ katori 60 - 70 12 Puri (15 gm flour) 1 tsp. oil 2 pc 35 13 Rice (30 gm raw) 1 katori 100 14 Rawa Upma 1 tsp. oil ¾ katori 40 15 Rice Flakes (Pohe) 1 tsp.oil ¾ katori 35 16 Idlis 2 pc 30 17 Dosa (Sada) 1 tsp. oil 1 pc 30 18 Rice puffed (Kurmura) 2 katori 40 19 Macroni / Spaghetti / Noodles (4 tbsp.) 1¼ katori 55 20 Marie Biscuits 6-7 nos. 21 Digestive / Cream Cracker / Monaco / Biscuits 4 nos. 'Calories may be reduced by using less oil' 1 gm oil =  9 cals LIST 2 - PULSE  EXCHANGE Each exchange gives 100 kcal & 17gm carbohydrate No. Name of Preparation Measure Cooked  wt. (gm) 1 Whole Moong / Usal (20 gm pulse) ½ tsp. oil. ½ katori 80 2 Chana whole / Chole (20 gm) ½ tsp. oil. ½ katori 50 3 Tur Dal / Varan (30 gm) ¾ katori 110 4 Moong Dal (Eastern Region) 20 gm dal with 1 tsp oil ½ katori 75 5 Urad Dal (Northern Region) 20 gm dal with ¾ tsp. ghee ½ katori 80 6 Sambhar (25 gm dal) Onions 1 katori 150 7 Rasam (1 tsp. oil.) 1 ¾ katori 230 8 Roasted Chana A handful 30 9 Papad 2 pc 25 10 Medu Wada ¾ pc 25 11 Moong Dal (fried) ¼ katori 20 LIST 3 - MILK EXCHANGE Each exchange gives 100 kcal and 8 gm carbohydrate No. Name  Measure 1 Buffalo milk / curd ½ cup 2 Cow milk / curd 1 cup 3 Milk (skimmed) 2 cup 4 Butter milk (curd 100 gm) 1½ glass 5 Cheese (whole milk) 15 gm (½ cube) 6 Cheese (skimmed milk) 35 gm LIST 4 - MEAT EXCHANGE   Each portion gives 100 kcal & no carbohydrate 1 Ham 1 thin slice 100 gm 2 Chicken 1 pc 50 gm 3 Bacon 1 slice 60 gm 4 Chicken Soup 2 cups 400 - 450 ml 5 Mutton Chop 2 ½ pc 25 gm 6 Sausages ½ pc 20 gm 7 Meat Curry (1 tsp. oil ) 1/3 katori 3 - 4 meat pc 8 Fish Curry ( 1 tsp. oil ) ½ katori 30 gm  fish 9 Omelett with 1 small Egg ( 1 tsp. oil ) 1 pc 50 gm 10 Egg boiled small ( 20 – 25 gm ) 2 no. 50 - 55 gm 11 Egg boiled ( English ) 1 no. 50 gm LIST 5 - VEGETABLE EXCHANGE One vegetable exchange provides 50 kcal & 10 gm carbohydrate VEGETABLE A GROUP- 200 - 250 gm (free vegetable) 1 katori cooked Ash Gourd (Petha /Kohla) Parwar Bitter Gourd (Karela) Tomato Bottle Gourd (Dudhi) Lettuce (Salad Patta) Ridge Gourd (Turie / Turia) Radish (Muli) Snake Gourd (Padwal) Cauliflower (Phul Gobi) Celery Tendli (Tinda) Cucumber (Kheera / Kakdi) Spinach (Palak) Cabbage (Kobi /Band Gobi) Fenugreek (Methi) Drumsticks Pumpkin (Kaddu) French Beans (Fansi) Amaranth (Chaulai Sag) Mushrooms   VEGETABLE B GROUP 100 - 150 gm (½ katori cooked) Beetroot Ladies fingers Brinjal Carrot Chawli Capsicum (Simla Mirch) Broad Beans (Fafda Papdi) Cluster  Beans (Gawar) Onion (Pyaz) Turnip (Shalgham) VEGETABLE C GROUP 50 gm (¼ katori cooked) Potato (Alu) Sweet Potato (Shakkarkand) Yam (Suran) Green Peas (Matar) Colocasia  Root (Arvi) Shingoda LIST 6 - FRUIT EXCHANGE  Each exchange provides 50 kcal & 11gm carbohydrate No. Name Approximate House hold measures Approximate Wt. / gm 1 Apple (Seb) 1 medium 80 2 Banana (Kela) ½ medium 50 3 Cherries 10 - 12 no. 75 4 Sapota (Chikoo) 1 medium 50 5 Custard Apple (Sita Phal) ¼  medium 50 6 Dates (Khajur) 2 pc 15 7 Figs (Anjeer) 3 small 125 8 Guava (Peru) 1 medium 100 9 Jackfruit (Phanas) 2 – 3 pc 60 10 Jamun (Jamu) 10 big 80 11 Mango (Aam) ½ medium 70 12 Musk melon (Kharbuj) ¼ medium 200 13 Orange (Santra / Narangi) 1 medium 100 14 Papaya 1 medium 150 15 PineApple 1 ½ slice 80 16 Pear (Nashpati ) 1 medium 100 17 Plum (Alubukhara) 3 - 4 small 100 18 Pomegranate ½ medium 75 19 Sweet Lime 1 medium 115 20 Water Melon 1 big wedge piece 300 21 Lichies 4 - 5 no.s 80 22 Strawberries 4 - 5 no.s 110 LIST 7 - FAT EXCHANGE   Each exchange provides 50 kcal No. Name Approximate House hold measures Approximate Wt. / gm 1 Oil or cooking fat 1 tsp. level 5 2 Butter or Margarine, Ghee 1 tsp. level 5 3 Cream (light) 2 tbsp. level 25 4 Mayonnaise 1 tsp. level 5 5 Groundnut 25 no. 9 6 Almonds 10 – 12 small 7 7 Walnuts 1½ 7 8 Coconut (fresh) 1 tbsp. 12 Measures: 1 cup = 150 ml   1 glass  = 200 ml  1 katori = 150 ml   1 tsp. (tea spoon ) = 5 ml 1 tbsp. (table spoon) = 15 ml