Use these exchanges to help guide your portions on your meal plan. If you have questions, consult with your registered dietitian.

Complex Carbohydrates provide energy for the brain and muscles, fiber, B vitamins, minerals (iron, magnesium, selenium), and phytonutrients. Exchanges are measured in ounces. One ounce equivalents are listed here:

Vegetables provide potassium, fiber, folate, vitamin A, vitamin C, vitamin K, antioxidants, and phytonutrients. Exchanges are measured in ½ cup servings. One serving equivalents are listed here:

Fats provide energy and support a healthy brain, skin, and nails. Exchanges are measured in teaspoons. One teasopoon equivalents are listed here:

Fruits provide potassium, fiber, vitamin C, folate, antioxidants, and phytonutrients as well as carbohydrates for energy. Exchanges are measured in ½ cup servings. One serving equivalents are listed here:

Low-Fat Dairy provides calcium, potassium, phosphorus, vitamins A, B2, B12, and D, niacin, and protein. Alternative Calcium sources provide calcium and a variety of other nutrients. Exchanges are measured in 1 cup servings. One serving equivalents are listed here:

Very Lean Protein choices provide protein, very little fat, several B vitamins including vitamin B12, and minerals iron, zinc, and magnesium. Double your portions if choosing proteins from this group. Exchanges are measured in ounces. One ounce equivalents are listed here:

Meat, Fish, and Dairy Proteins choices provide protein, some fat, several B vitamins including vitamin B12, and minerals iron, zinc, and magnesium. Exchanges are measured in ounces. One ounce equivalents are listed here:

Meat Alternatives provide protein and often other macronutrients, fiber, vitamins, and minerals. One ounce equals:

Combination Foods provide a variety of exchanges. Here are some examples:

Fun Foods may be higher in calories and/or fat and lower in nutrients, but they provide energy, enjoyment, and bring balance to healthy nutrition and eating patterns. One serving equivalents are listed here:

Courtesy of University Health Services, The University of Texas at Austin.
Published by the University of Texas at Austin University Health Services.
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
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