Food Exchanges and Food Labels


Reading Food Labels
ENGLISH: https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label

SPANISH: https://www.fda.gov/food/new-nutrition-facts-label/la-nueva-etiqueta-de-informacion-nutricional

SLIDE SHOWhttps://www.slideshare.net/CarolSchwarz/whats-on-a-food-label-165644077

Food label quiz:
https://www.move.va.gov/docs/NewHandouts/Nutrition/N11_FoodLabelQuiz.pdf
https://food.unl.edu/powerpoints-handouts-alice/food-label-quiz.pdf



Very Comprehensive Food Exchange list

https://drive.google.com/file/d/1Mz8XFR7Q__yeb-mQK8a_DYILL5cJHA8d/view

INDIAN AND PAKISTANI - Food exchange
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
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


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