Instructions: List 1: Starch/Bread Exchange. Each item in this list contains approzimately 15 grams of carbohydate, 3 You can choose your Strach Exchanges from any items on this list. If you want to eat a Strach food that is not on this on this list...the general rule is that:

1/2 cup of cereal, grain, or pasta is one serving.

1 ounce of a bread product is one serving. (about 1 slice)

substitutes on this contains about 7 grams protein.

The amount of fat and number of calories vary, depending on what kind of meat or substitute you choose. There is 3 parts based on the amount of fat & for vegetables (1 Vegetable Exchange) is:

1/2 cup of cooked vegetables or vegetable juice. -=OR=- 1 cup of raw vegetables.

of carbohydarate and about 60 calories.

1/2 cup of fresh fruit or fruit juice -=OR=- 1/4 cup of dried fruit.

List 5: Milk Exchange: Each serving of milk or milk products on this list contains about 12 grams of into 3 parts based on the amount of fat and calories: skim/very low-fat milk milk, low-fat milk and whole milk.

any other skim/very low-fat) Low-fat CAR: milk)

contains about 5 grams of fat and 45 calories. The foods in the fat list contain mostly fat, although some item may also contain a small amount of protein.

All fats are in calories and should be carefully measured. We all should eat unsaturated fats instead

Free foods: A free food is any food or drink that contains a fewer than 20 calories per serving. You can eat as much as you want of those items that have no serving size specified. You may eat two or three servings per day of those items that have a specific serving size. Be sure to spread them out through the day.

If you would like to email yourself the recipe for later use, or share the recipe with your friends or family, enter the email addresses below and this recipe will be emailed to you and others as well.