Nutrition Basics

Vitamins and Minerals

Food Substitutes

Healthy Eating

Eating for Disease Management

Special Considerations

Children and Nutrition

Nutrition During Pregnancy

Nutritional Concerns for the Older Adult

The Weight Loss Links

What Diets Can I Use to Lose Weight?

Eating Disorders

Food Safety

Modern Food Trends

Nutrition Index







We are a safe place to discuss your personal health issues.


Sign up for free!



  Login:

  Password:



Sign up for free email!


Using a Home Blood Pressure Monitor
Using a Home Blood Pressure Monitor


(More Video)

Online learning resources for diabetes, asthma, hypertension, and nutrition.
Diabetes 101: Learn more about diabetes, managing your blood sugar levels, and your diet.
Diabetes 201: Learn more about diabetes, managing your blood sugars, and your diet.
Asthma 101: Learn more about asthma and dealing with shortness of breath.
Hypertension 101: Learn more about hypertension and managing your blood pressure.
Nutrition 101: Learn more about improving your nutrition and diet

"Do not go where the path may lead, go instead where there is no path and leave a trail."
~Ralph Waldo Emerson

Help me learn about:
Google
Web savvyhealth.com

We welcome all suggestions. Please tell us how to make savvyHEALTH even better.


Nutrition Library: Healthy Eating

Exchange List



The following list provides detailed serving sizes and nutritional content for popular foods.

Vegetables
25 calories and 5 grams of carbohydrate.

One serving equals:

1/2 cup

Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 cup Raw vegetables or salad greens
1/2 cup Vegetable juice

**If you're hungry, eat more fresh or steamed vegetables.

 

Fat-Free and Very Lowfat Milk
90 calories per serving.

One serving equals:

1 cup

Milk, fat-free or 1% fat
3/4 cup Yogurt, plain nonfat or low fat
1 cup Yogurt, artificially sweetened

 

Very Lean Protein 35 calories and 1 gram of fat per serving.

One serving equals:

1 ounce

Turkey breast or chicken breast, skin removed
1 ounce Fish fillet (flounder, sole, scrod, cod, etc.)
1 ounce Canned tuna in water
1 ounce Shellfish (clams, lobster, scallop, shrimp)
3/4 cup Cottage cheese, nonfat or lowfat
2 each Egg whites
1/4 cup Egg substitute
1 ounce Fat-free cheese
1/2 cup Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1very lean protein

 

Fruits 15 grams of carbohydrate and 60 calories

One serving equals:

1

small Apple, banana, orange, nectarine
1 medium Fresh peach
1 Kiwi
1/2 Grapefruit
1/2 Mango
1 cup Fresh berries (strawberries, raspberries or blueberries)
1/4 cup Fresh melon cubes
1/8 th Honeydew melon
4 ounces Unsweetened Juice
4 teaspoons

Jelly or Jam

 

Lean Protein 55 calories and 2-3 grams of fat per serving

One serving equals:

1 ounce

Chicken- dark meat, skin removed
1 ounce Turkey- dark meat, skin removed
1 ounce Salmon, Swordfish, herring
1 ounce Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 ounce Veal, roast or lean chop*
1 ounce Lamb, roast or lean chop*
1 ounce Pork, tenderloin or fresh ham*
1 ounce Low fat cheese (3 grams or less of fat per ounce)
1 ounce Low fat luncheon meats (with 3 grams or less of fat



Copyright © 2000-2024 savvyHEALTH.com. All rights reserved.





About savvyHEALTH | Privacy | Feedback | Home

http://www.savvyHEALTH.com/

All contents copyright © 1999-2024 savvyHEALTH, Inc. All rights reserved.

This internet site provides information of a general nature and is designed for educational purposes only. If you have any concerns about your own health, you should always consult with a physician or other healthcare professional. Please review the Terms of Use before using this site. Your use of the site indicates your agreement to be bound by the Terms of Use.