Nutrition & Fitness Advisors::Your Health::Exchange Sizes

Your World

Your Health

Your Health Introduction

What to Eat
Every Day: Pyramid update
Dining Out: Wise menu choices
Fast Food: Best picks
When You're Hungry: Stategies to stay on track

Exchanges
Vegetables & Fruits: One-page guide
Proteins: One-page guide
Dairy: One-page guide
Fats: One-page guide
Grains: One-page guide
**Foods to Approach With Caution: List and exchange equivalents
Drinks: Liquid Candy

Portion Size
> Exchange Sizes
Rules of Thumb: Using your hand to determine portion size

Your Weight
Health Barometer: BMI and Disease Risk

Tools
**Track Your Eating: Online food journal and calculator
Label Reader: Online exchange calculator
Cereal Evaluator: Evaluations of over 400 cereals

Your Guide

Exchange Sizes

Use this page to see how much food is in each exchange.

	Equivalent Food Servings	Exchanges
Tennis Ball	1 Cup of Raw Vegetables 1 Cup of Fruit 1 Cup of Cooked Pasta 1 Cup of Cooked Rice 1 Cup of Dry Cereal	1 Vegetable 2 Fruits 2 Grains 3 Grains 1-2 Grains
2 Pair of Dice	1 Ounce of Light Cheese	1 Dairy
Deck of Cards	3 Ounces of Fish, Seafood, or Poultry	3 Proteins
Golf Ball	2 Tablespoons of Nuts 2 Tablespoons of Peanut Butter	1^1/2 Fats and ^1/2 Protein 3 Fats and 1 Protein
Pat of Butter	1 Teaspoon of Olive Oil, Light Tub Margarine, or Light Butter	1 Fat
Nickle	2 Ounces of Dry Spaghetti	2 Grains
CD Case	1 Ounce Slice of Whole Grain Bread	1 Grain

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