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Eating Recovery Food Exchanges

Grain Exchanges provide carbohydrates for energy, fiber, and B vitamins
1 Grain equals:

  • 1 slice bread
  • ½ English muffin
  • ½ cup cooked oatmeal
  • 1/3 cup cooked rice
  • ½ cup cooked pasta
  • ½ cup corn
  • ½ large baked potato
  • ½ cup mashed potatoes (also 1 fat)
  • 1 fajita-size tortilla
  • ½ large tortilla
  • 1 dinner roll
  • ½ bun
  • ½ 6” pita bread
Protein Exchanges provide protein for tissue repair and growth, vitamin B12, and iron
1 Protein equals
  • 1 egg
  • ¼ cup cottage cheese
  • 1 oz of chicken/beef/turkey
  • 1-2oz of fish
  • 1 slice of cheese
  • ½ Tbsp peanut butter
  • 1 turkey sausage (also counts as 1 fat)
Fat Exchanges provide energy, allow absorption of fat-soluble vitamins, and support healthy brain function
1 Fat equals
  • 1 tsp butter or margarine
  • ½ Tbsp peanut butter
  • 1 Tbsp nuts
  • 1 Tbsp creamy salad dressing
  • 2 Tbsp Vinaigrette salad dressing
  • 1 tsp oil
  • 1/8 whole avocado
  • ¼ cup or 1 slice cheese
  • ½ Tbsp mayo
  • 1 Tbsp cream cheese
  • 2 Tbsp sour cream
  • 2 Tbsp guacamole
Vegetable Exchanges provide fiber, vitamins A, C, folate and B6, and phytonutrients
1 Vegetable equals
  • 1 cup raw vegetables
  • ½ cup cooked vegetables
  • 1 cup side salad
Fruit Exchanges provide fiber, carbohydrates for energy, vitamins, and phytonutrients
1 Fruit = 1 cup fresh fruit, 1 medium apple or orange, ½ banana, 4 oz juice

Milk Exchanges provide protein, calcium for bone health, and phosphorus
1 Milk equals
  • 1 cup (8 oz) 1% milk or soymilk
  • 6 oz yogurt o
  • 1 cup whole milk (also 1 fat)
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Eating Recovery Center is accredited through the Joint Commission. This organization seeks to enhance the lives of the persons served in healthcare settings through a consultative accreditation process emphasizing quality, value and optimal outcomes of services.

Organizations that earn the Gold Seal of Approval™ have met or exceeded The Joint Commission’s rigorous performance standards to obtain this distinctive and internationally recognized accreditation. Learn more about this accreditation here.

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