Other Carbohydrates List
You can substitute food choices from this list for a starch, fruit, or milk choice on your meal plan. Some choices will also count as one or more fat choices.
Nutrition Tips
- These foods can be substituted in your meal plan, even though they contain added sugars or fat. However, they do not contain as many important vitamins & minerals as the choices on the Starch, Fruit, or Milk list.
- When planning to include these foods in your meal, be sure to include foods from all the lists to eat a balanced meal.
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Selection Tips
- Because many of these foods are concentrated sources of carbohydrate & fat, the portion sizes are often very small,
- Always check Nutrition Facts on the food label. It will be your most accurate source of information.
- Many fat-free or reduced-fat products made with fat replacers contain carbohydrate. When eaten in large amounts, they may need to be counted. Talk with your dietitian to determine how to count these in your meal plan.
- Look for fat-free salad dressings in smaller amounts on the Free Foods list.
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One exchange equals
15 grams carbohydrate 0r
1 starch, or 1 fruit, or 1 milk.
Food
Granola bar
Granola bar, fat-free
Hummus
Ice cream
Ice cream, light
Ice cream, fat-free, no sugar added
Jam or jelly, regular
Milk, chocolate, whole
Pie, fruit, 2 crusts
Pie, pumpkin or custard
Potato chips
Pudding, regular (made with low-fat milk)
Pudding, sugar-free (made with low-fat milk)
Salad dressing, fat-free
Sherbet, sorbet
Spaghetti or pasta sauce, canned
Sweet roll or Danish
Syrup, light
Syrup, regular
Syrup, regular
Tortilla chips
Vanilla wafers
Yogurt, frozen, low-fat, fat-free
Yogurt, frozen, fat-free, no sugar added
Yogurt, low-fat with fruit
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Serving Size
1 bar
1 bar
1/3 cup
1/2 cup
1/2 cup
1/2 cup
1 Tbsp
1 cup
1/6 pie
1/8 pie
12-18(1 oz)
1/2 cup
1/2 cup
1/4 cup
1/2 cup
1/2 cup....
1 (2 1/2 oz)
2 Tbsp
1 Tbsp
1/4 cup
6-12 (1 oz)
5
1/3 cup
1/2 cup
1 cup
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Exchange Per Serving
1 carb, 1 fat
2 carbs
1 carb, 1 fat
1 carb, 2 fats
1 carb, 1 fat
1 carb
1 carb
2 carbs, 1 fat
3 carbs, 2 fats
1 carb, 2 fats
1 carb, 2 fats
2 carbs
1 carb
1 carb
2 carbs
1 carb, 1 fat
2 1/2 carbs, 2 fats
1 carb
1 carb
4 carbs
1 carb, 2 fats
1 carb, 1 fat
1 carb, 0-1 fat
1 carb
3 carbs, 0-1 fat
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