The basic of exchanging is simple:
15 grams= 1 slice of bread= 1 carbohydrate choice.

If you break this down teher are a whole lot of crabs out theer that as erving is 15 grams:
hence one carb choice.

1 medium to small banana 15 grams 1 crab choice
1 small to medium orange
1 small to medium apple
1/2 pink grapefruit
3 wedges of a medium canteloupe
2 wedges of a honeydew

1- 8 ounce glass of milk
6 ounces to 8 ounces of orange juice


the 1/2 banana is ony 7 grams so its counted as 1/2 a carb choice.

To make sure you get the right serving size ball your fist up and match size, if your fist and the size of teh fruit is about the same you have the correct portion.
Another trick is to grab either a baseball ro spoftballa nd comparison size. But teh fist is easier, even if yoru fist is big., If you fist is small, then you can guess a bit.....



This is taken from
Factoring Diabetes, ADA exchange Guide and Baptist Hospital Diabetes Self managment guide