Nutrition Basics

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Food Substitutes

Healthy Eating

Eating for Disease Management

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Nutritional Concerns for the Older Adult

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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

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Nutrition Library: Healthy Eating

Exchange List

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

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:


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

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