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

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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