The Meat and Meat Substitutes Group

Meats are divided into very lean meats, lean meats, medium-fat meats and high-fat meats. You should limit high-fat choices as they may raise cholesterol level and increase the risk for heart disease.

The Very Lean Meat List: 1 exchange includes foods that contain 7 grams of protein and 0 to 1 gram of fat, 35 calories. Examples:

• 1 oz. white meat poultry, no skin 
• 1 oz. fresh fish 
• 1 oz. tuna canned in water 
• 1 oz. fat-free cheese 
• 2 egg whites 

The Lean Meat List: 1 exchange includes foods that contain 7 grams of protein and 3 grams of fat, 55 calories. Examples:

• 1 oz. dark meat poultry, no skin 
• 1 oz. fish 
• 1 oz. lean pork 
• 1 oz. lean beef, USDA Select or Choice grades 
• 1 oz. tuna canned in oil, drained 
• 1 oz. 4½% fat cottage cheese 

The Medium-Fat List: 1 exchange includes foods that have 7 grams of protein, 5 grams of fat, 75 calories. Examples:

• 1 oz. ground beef or most cuts of beef, pork, lamb or veal 
• 1 oz. low-fat cheese 
• 1 egg 

The High-Fat List: 1 exchange includes foods with 7 grams of protein and 8 grams of fat, 100 calories. Examples:

• 1 oz. pork sausage 
• 1 oz. spare ribs 
• 1 oz. fried fish 
• 1 oz. regular cheese (such as American, Swiss etc.) 
• 1 oz. luncheon meat 
• 1 oz. frankfurter or bratwurst 

The Fat Group

The Fat List: 1 fat exchange is equal to 5 grams of fat (45 calories). Fats are divided into 3 lists:  monosaturated fats, polyunsaturated fats and saturated fats.  Be sparing in your use of saturated fats, as they are linked with high cholesterol levels and heart disease.

1 exchange of monosaturated fat examples:

• ½ tablespoon peanut butter 
• 6 almonds 
• 1 teaspoon olive, peanut or canola oil 

1 exchange of polyunsaturated fat examples:

• 1 teaspoon margarine 
• 1 teaspoon any vegetable oil except coconut 

1 exchange of saturated fat examples:

• 1 teaspoon butter 
• 1 strip bacon 
• 2 tablespoons half-and-half cream 
• 1 teaspoon lard 

The Free Food Group

A free food contains less than 20 calories or less than 5 grams carbohydrate per serving, and you can eat up to 3 servings of these per day without counting them. Examples of free foods:

• Sugar-free gelatin 
• Diet soft drinks 
• Soy sauce 
• Spices 

Of course, many dishes include foods that are mixed together, and you must count all the exchanges in each. Examples of this include pasta with meat sauce, pizza with cheese and other toppings, soups that include meat, vegetables and fats or oils, and most store-bought prepared foods. Working these out from a recipe is complicated, and you could benefit from the help of a dietician.

The American Diabetes Association provides many guides on the use of diabetic exchange lists. The most comprehensive is their "Exchange List for Meal Planning, 2nd Edition". A bit pricey at $62.50, but if it helps you stay on a healthy eating routine while satisfying your appetite, you may find it worthwhile. Find it at http://www.diabetes.org You can find specific exchange information for Quaker's food products on its site at http://www.quakeroatmeal.com/Diabetes/EAT/DE.cfm