Basic Exchange tables
But with some of these ideas of the exchanges, you should be able to eat everything and
anything that you want.
You are in need of 6-11 servings of bread and grains a day. That is 90 grams-165 grams
of grain type carbohydrate a day.
1 carb exchange examples.
Each of these examples is 15 grams or 1 carbohydrate choice per serving.
½ english muffin
6 inch flour or corn tortillia
1 slice wheat or regular bread
1 slices LITE bread
1 slice raisin bread or cinnamon bread
½ cup grits
3 tablespoons flour
¾ cup any dry cereal unsweetened
½ cup oatmeal
3 tablespoons dry cornmeal
½ cup prepared pasta
1/3 cup prepared white or brown rice
1 board matzoh
3 cups popcorn( any style even with butter)
1 3 ounce baked potato
5 nilla wafers
½ cup sweet potato
1/ cup peas
½ cup canned corn
6 saltine or round crackers
2 ½ inch diameter country biscuit
2 inch cube cornbread
½ cup beans
16-25 french fries
Now for fruits. Fruits are also carbohydrates. And on a daily basis you count these as
both a fruit and a carbohydrate. As afruit choice you have 3 choices per day which brings
your recommended needs of carbs up to 8-14 choices
remember these still are counted as both a fruit and a carb. Again each serving is 1 carb

1 small apple, orange or banana
½ cup unsweetened applesauce
8 dried apricot pieces
1/3 of a small canteloupe
½ large grapefruit
17 small grapes
2 tablespoons raisins
2 small plums
½ cup apple juice or cider
1/3 cup cranberry juice cocktail
1 cup reduced calories cranberry juice cocktail
½ cup orange, or pineapple or grapefruit