Your Diabetes Meal Plan Exchange Lists

The exchange system forms the backbone of your diabetes meal
plan. Use these exchange lists to ensure variety while maintaining
a proper mix of calories, carbohydrates and other nutrients.

Diet is an essential treatment tool for diabetes. In fact, it's
often the key to keeping your blood sugar within your target range.
And it doesn't need to be a struggle. For help making wise food
choices — and avoiding boredom — use the diabetes exchange system.

How it works
In the exchange system, foods are grouped into basic types —
starches, fruits, milk and milk products, meat and meat
substitutes, etc. Within each group, you'll see how much you
can eat of various foods for the same amount of calories,
carbohydrates and other nutrients. You can exchange or trade
foods within a group because they're similar in nutrient content
and the manner in which they affect your blood sugar.

Your dietitian will recommend a certain number of daily exchanges
from each food group based on your personal needs and preferences.
Together you'll decide the best way to spread the exchanges
throughout the day.

Use these exchange lists, adapted from material provided by the
American Diabetes Association and the American Dietetic Association,
to ensure variety in your meal plan as well as the proper proportion
of foods to help keep your blood sugar level within your target range.
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>>>>Exchange list: Starches<<<<

Did you know that one serving (exchange) of a starchy food
usually contains 15 grams of carbohydrate, 3 grams of protein
and 0 to 1 gram of fat? This adds up to about 80 calories.

Starches in the given amounts on this list equal one exchange.
To protect your heart and blood vessels, try to avoid added fats,
such as butter and sour cream.

Type         Food                     Amount
BREAD            
Bagel or English muffin                     1/2 (1 oz)
Bread: whole-wheat, rye, white, pumpernickel             1 slice
Bread (reduced-calorie)                 2 slices
Breadsticks (4 inches long by 1/2-inch across, crisp)  4
Dinner roll                         1 small (1 oz)
Hamburger bun, hot dog bun                1/2 (1 oz)
Pita bread (6 inches across)                 1/2
Raisin bread (unfrosted)                 1 slice
Tortilla (6 inches across)                 1

CEREAL         
Bran cereal                         1/2 cup
Grits                             1/2 cup
Grape-Nuts, muesli, low-fat granola                      1/4 cup
Hot cereal: oatmeal, Cream of Wheat                 1/2 cup
Other ready-to-eat cereals (unsweetened)         3/4 cup
Puffed cereal (unfrosted)                 1 1/2 cups
Shredded wheat                             1 biscuit
Shredded wheat (spoon size)                     1/2 cup
Sugar frosted cereal                     1/2 cup

OTHER STARCHES    
Barley, bulgur (cooked)                 1/2 cup
Couscous                         1/3 cup
Pasta: spaghetti, noodles, macaroni (cooked)             1/3 cup
Rice: white or brown (cooked)                     1/3 cup
Wheat germ                         3 Tbsp

PEAS, BEANS AND LENTILS    
Baked beans                         1/3 cup
Dried beans, peas (cooked)                 1/2 cup
Lentils                         1/2 cup
Lima beans                         2/3 cup

STARCHY VEGETABLES    
Corn                             1/2 cup
Corn on the cob (fresh or frozen)             1 small ear (5 oz)
Mixed vegetables with corn, peas or pasta         1 cup
Parsnips                         1/2 cup
Peas (green)                         1/2 cup
Plantain                         1/2 cup
Potato (baked or boiled)                 1 small (3 oz)
Potato (mashed)                     1/2 cup
Pumpkin                         1 cup
Winter squash: acorn, butternut, buttercup, Hubbard 1 cup
Yam, sweet potato (fresh or without added sugar)     1/2 cup

SOUPS    
Bean                             1/2 cup
Broth-based                         1 cup
Cream-based (low-fat or made with skim milk)          1 cup

CRACKERS AND SNACKS    
Animal crackers                     8
Graham crackers (2 1/2-inch squares)                  3
Melba toast                         4
Matzo                             3/4 oz
Oyster crackers                     24
Popcorn (low-fat microwave or popped W no added fat)     3 cups
Pretzel sticks                         3/4 ounce
Rice cakes or popcorn cakes (4 inches across)             2
Rice mini-cakes or popcorn mini-cakes                 5
Ry-Krisp                         4
Saltine crackers (2-inch squares)             6
Snack chips: tortilla, potato (fat-free or baked)     15 to 20

OTHER STARCHES -
The following foods are less nutritious and contain more sugar
or fat. Use them only occasionally as part of a planned meal or
snack.
Angel food cake                     1 1/2-inch slice (1 oz)
Biscuit (2 1/2 inches across)                 1 small
Cake doughnut (plain)                         1 small
Chow mein noodles                     1/2 cup
Cookies                         2 small (3/4 oz total)
Cornbread (2-inch square)                 1 piece (2 oz)
Corn muffin (2 inches across)                     1 (2 oz)
Croissant                         1 small
Croutons                         3/4 cup
French fries                 16 to 25 (1/2 of a small order)
Frozen yogurt                         1/2 cup
Frozen yogurt (fat-free)                 1/3 cup
Gelatin (sugar-sweetened)                 1/2 cup
Gingersnaps                         3
Ice cream (fat-free and no sugar added)         1/2 cup
Muffin (cupcake size)                 1 small (1 oz)
Pancake (4 inches across)                 1
Pudding (sugar-free)                     1/2 cup
Pudding (sugar-sweetened)                 1/4 cup
Quick bread: banana, pumpkin, zucchini         3/8-inch slice (1 oz)
Sherbet, sorbet                     1/4 cup
Stuffing (bread)                     1/3 cup
Taco shells (6 inches across)                     2
Vanilla wafers                        5
Waffle (4 inches across)                 1
Unfrosted cake                     2-inch square

>>>>Exchange list: Fruits<<<<

Did you know that one serving (exchange) of fruit usually
contains 15 grams of carbohydrate, no protein or fat, and
about 60 calories?

Enjoy a variety of nutritious and flavorful fruits in your
daily diabetes meal plan. Choose from this list, which
indicates the serving size of one exchange.
Type             Food                Amount
FRESH AND DRIED FRUIT    
Apple                 1 small (4 oz or 2 inches across)
Apple, dried                     4 rings
Apricots                     4 medium
Apricots, dried                 8 halves
Banana                     1/2 (4 oz)
Blackberries                     3/4 cup
Blueberries                     3/4 cup
Cantaloupe                 1/3 small (1 cup cubed)
Cherries                     12 large
Dates                         3 medium
Figs, dried                     1 1/2 medium
Figs, fresh                 2 medium or 1 1/2 large
Grapefruit                     1/2 large
Grapes                     17 small (3 oz)
Guava                         1 medium
Honeydew melon                 1/8 medium (1 cup cubed)
Kiwi                         1 large
Kumquats                     5 medium
Mango                             1/2 small
Nectarine                     1 small
Orange           1 small (2 1/2 inches across, or 6 1/2 oz)
Papaya                       1/2 medium (1 cup)
Passion fruit                     3 medium
Peach                         1 medium
Pear                         1/2 large (4 oz)
Persimmons                     2 medium
Pineapple, fresh                 3/4 cup
Plums                         2 small (5 oz)
Pomegranate                     1/2 medium
Prickly pear                     1 large
Prunes                             3 medium
Raisins                     2 tablespoons
Raspberries                     1 cup
Strawberries                     1 1/4 cup
Tangelo                     1 medium
Tangerines                     2 small (8 oz)
Watermelon, cubed                 1 1/4 cup

CANNED OR FROZEN FRUIT (UNSWEETENED)
Applesauce, apricots, cherries, fruit cocktail,                     grapes, peaches, pears, pineapple or plums     1/2 cup
Grapefruit or mandarin oranges             3/4 cup

FRUIT JUICE (UNSWEETENED)    
Apple cider, apple juice, apricot nectar,                     grapefruit juice, orange juice, peach nectar,                    pear nectar, pineapple juice or tangerine juice     1/2 cup
Cranberry juice cocktail, grape juice, prune                        juice or fruit juice blends of 100% juice         1/3 cup
Cranberry juice cocktail (reduced calorie)         1 cup

Remember these guidelines for including fruit in your diabetes
meal plan:

* Eat whole fruit when you can. It has more fiber and is more
filling than fruit juice.
* Select fruit and fruit juices without added sugar. Look for
statements such as "no sugar added," "unsweetened extra-light
syrup" or "juice packed" on the label.
* Avoid fruits that are canned or frozen in heavy syrup — even
if you rinse off the syrup.
* Drain fruits canned in their own juice. Count the drained
juice as a separate fruit serving.
* Weigh fruit with the peel, seeds and rind.

>>>>Exchange list: Milk and milk products<<<<

Milk, yogurt and ice cream are excellent sources of calcium and
protein. But remember to check the label to see how much fat each
product contains. The amount of fat affects the number of calories
in each product.

* Fat-free or low-fat milk and milk products contain 12 grams of
carbohydrate, 8 grams of protein, 0 to 3 grams of fat and 90 calories.
* Reduced-fat milk and milk products contain 12 grams of carbohydrate,
8 grams of protein, 5 grams of fat and 120 calories.
* Whole milk and milk products contain 12 grams of carbohydrate,
8 grams of protein, 8 grams of fat and 150 calories.

Amounts of milk products that equal one exchange are listed below.
Remember to include any milk you use for cooking as part of your
daily milk allowance. You'll find cheese on the meat and meat
substitutes list. Cream and other dairy fats are on the fats list.
Type         Food                    Amount
FAT FREE AND LOW FAT MILK PRODUCTS    
Buttermilk (fat-free or low-fat)             1 cup
Dry milk powder (fat-free)                 1/3 cup
Evaporated skim milk                     1/2 cup
Hot chocolate mix (sugar-free, made W water)             1 cup
Milk (½% and 1%)                     1 cup (8 oz)
Pudding (sugar-free, made with skim milk)         1/2 cup
Yogurt (fat-free, made with sugar substitute)       2/3 cup (6 oz)
Yogurt (plain, fat-free)                 2/3 cup (6 oz)

REDUCES FAT MILK PRODUCTS   
Milk (2 percent)                     1 cup
Soy milk (plain)                     1 cup
Yogurt (plain, reduced-fat)                 3/4 cup

WHOLE MILK PRODUCTS    
Evaporated whole milk                 1/2 cup
Milk (whole)                         1 cup

Exchange list: Sweets, desserts and other carbohydrates

Having diabetes doesn't mean you have to leave out sweets and
desserts in your meal plan. You can enjoy sweets and desserts
as long as you:

* Don't overdo it. Sweets and desserts often lack the vitamins
and minerals found in fruits, milk or milk products, and other
carbohydrates.
* Eat sweets and desserts as part of your meal. Your body can't
tell the difference between sugars and starches when you eat them
as part of a mixed meal with protein, fats and other nutrients.
When you eat sweets and desserts as part of your meal, your blood
sugar won't rise as rapidly.
* Watch your serving size. Count the exchanges in sweets and
desserts as part of your daily allowance.
* Eat sugar-free or low-carb candy with caution. The sweetening
agents in sugar-free or low-carb candy still contain calories
and must be counted in your daily totals. These foods may be high
in fat, too. If you're sensitive to sugar alcohol — such as
sorbitol, mannitol, xylitol — or other sweeteners used in
sugar-free candy, eating too much may lead to gas, bloating
and diarrhea.

Tantalize your taste buds with the sweets and desserts on this exchange list.
Food ----------------------Amount ----------------------Exchanges (servings)
Angel food cake, unfrosted .... 1 1/2-inch slice (1 oz)    .....     1 carb

Brownie, unfrosted ............    2-inch square (1 oz)......... 1 carb & 1 fat

Cake, unfrosted ...............    2-inch square (1 oz) ........ 1 carb & 1 fat

Cake, frosted    ...............    2-inch square (2 oz) ........ 2 carbs & 1 fat

Cake doughnut, plain .......... 1 small ..................... 1 carb

Chocolate mint patty, small ...    1 piece (12 grams) .......... 1 carb

Cookie or sandwich cookie W cream filling .. 2 small (2/3 oz total)...1 carb & 1 fat

Frozen yogurt (fat-free) ............. 1/3 cup .............. 1 carb

Gelatin (sugar-sweetened) ............ 1/2 cup .............. 1 carb

Gingersnaps .......................... 3 .................... 1 carb

Hershey's Milk Chocolate Bar, plain .. 1 1/2 oz ............. 2 carbs & 2 1/2 fats

Hershey's Milk Chocolate Bar with Almonds ...1 1/2 oz ....1 carb, 2 fats & 1 meat

Hershey's Kisses, plain chocolate ...... 6 pieces ........ 1 carb and 2 fats

Hershey's Kisses, Milk Chocolate W Almonds ....    6 pieces ..1 carb and 2 fats

Ice cream (fat-free and no sugar added) ..... 1/2 cup ..... 1 carb

Jelly beans .................... 14 pieces (1 oz) ......... 2 carbs

Jelly beans (sugar-free) ....... 25 pieces (1 oz) ......... 1 carb

Lindt truffles ................. 3 pieces ................. 1 carb and 3 fats

Low-carb chocolate-mint wafer bar ... 1 oz ................ 1/2 carb and 2 fats

M&M's, plain  ................. 1 1/2 oz .................. 2 carbs and 2 fats

M&M's, peanut .................    1 3/4 oz ...................2 carbs, 1 1/2 fats, and 1 meat

Muffin (cupcake size).......... 1 small (1 oz).............. 1 carb

Nestlé’s milk chocolate bar with crisped rice ... 1 1/2 oz .. 2 carbs and 2 fats

Pancake (4 inches across)...... 1 .......................... 1 carb

Pudding (sugar-free) .......... 1/2 cup .................... 1 carb

Pudding (sugar-sweetened)...... 1/4 cup .................... 1 carb

Reese's peanut butter cup (miniature) .. 4 pieces .......... 1 carb and 1 fat

Quick bread: banana, pumpkin, zucchini... 3/8-inch slice (1 oz).. 1 carb

Sherbet, sorbet ................ 1/4 cup .................... 1 carb

Snickers bar (fun size) ......... 1 bar (3/4 oz) ............ 1 carb and 1 fat

Strawberry twists ................ 2 1/2 oz ................. 3 1/2 carbs

Vanilla wafers    .................. 5 ........................ 1 carb

Waffle (4 inches across) ......... 1  ....................... 1 carb

Source: Based on American Diabetes Association and American
Dietetic Association, Exchange Lists for Meal Planning, 2003.
Adapted by the Mayo Foundation for Medical Education and Research

>>>>Exchange list: Nonstarchy vegetables<<<<
From artichokes to zucchini, non-starchy vegetables are vital to
your diabetes meal plan. Here's a list of vegetables that equal
one food exchange.

Do you include non-starchy vegetables in your diabetes meal plan?
If you do, pat yourself on the back. Nonstarchy vegetables are good
for you. They contain important nutrients, such as vitamins, minerals
and fiber. Plus, they contain few calories and carbohydrates. That's
why the American Diabetes Association recommends you eat at least
two to three servings of non-starchy vegetables every day.

Each non-starchy vegetable exchange (serving) contains 5 grams of
carbohydrate, 2 grams of protein, no fat, 1 to 4 grams of fiber
and only 25 calories. One serving of each vegetable on this list
equals 1/2 cup cooked vegetables, 1 cup raw vegetables or 1/2 cup
vegetable juice. If you eat more than 1 1/2 cups of cooked vegetables
or more than 3 cups of raw vegetables at a meal, count them as one
carbohydrate serving.


    * Alfalfa sprouts
    * Artichoke
    * Artichoke hearts
    * Asparagus
    * Bamboo shoots
    * Beans: green, Italian, yellow or wax
    * Bean sprouts
    * Broccoli
    * Brussels sprouts
    * Cabbage
    * Carrots
    * Cauliflower
    * Celery
    * Chicory
    * Chinese cabbage
    * Cucumber
    * Eggplant
    * Green onions or scallions
    * Greens: beet, collard, dandelion, kale, mustard or turnip
    * Jicama (Mexican potato)
    * Kohlrabi
    * Leeks
    * Lettuce: endive, escarole, leafy varieties, romaine or iceberg
    * Mixed vegetables without corn, peas or pasta
    * Mushrooms
    * Okra
    * Onions
    * Parsley
    * Peppers (all varieties)
    * Radishes
    * Rhubarb, artificially sweetened
    * Rutabaga
    * Sauerkraut
    * Snow peas or pea pods
    * Spinach
    * Summer squash
    * Swiss chard
    * Tomato, raw
    * Tomato, cherry
    * Tomato juice
    * Tomato paste
    * Tomato sauce
    * Turnips
    * Vegetable juice cocktail
    * Water chestnuts
    * Watercress
    * Zucchini

Here are some tips to get the most out of your vegetable choices:

* Buy fresh or frozen rather than canned vegetables. They have less
salt.
* If you choose canned vegetables, remove some of the salt by
draining the liquid and rinsing the vegetables in water. You can
also buy canned vegetables without added salt.
* Season vegetables with herbs, spices, lemon or vinegar to avoid
adding calories from fat.
* Count the fats you use to season or prepare your vegetables as
part of your daily fat allowance.

>>>>> Exchange list: Meat and meat substitutes<<<<<<
Most meats and meat substitutes are good sources of protein. But
remember to check the label to see how much fat each product
contains. The amount of fat affects the number of calories in
each product.
* Lean meat. One serving contains 0 to 3 grams of fat, which equals
about 35 to 55 calories.
* Medium-fat meat. One serving contains about 5 grams of fat, which
equals about 75 calories.
* High-fat meat. One serving contains 8 to 13 grams of fat, which
equals 100 or more calories.

Amounts of meat and meat substitutes that equal one exchange are
listed below. Each exchange contains 7 grams of protein.
Type        Food                     Amount
LEAN MEATS AND MEAT SUBSTITUTES     
Poultry without skin (chicken, turkey, duck,
goose, pheasant, Cornish hen) .......................1 oz

Wild game (venison, rabbit, elk, buffalo, ostrich)...1 oz

Dried beans, peas, lentils (cooked)..................1/2 cup

Fish (fresh or frozen) ..............................1 oz

Herring .............................................1 oz

Tuna, salmon or mackerel (canned, drained) ..........1 oz

Sardines.............................................2 medium

Clams, crab, scallops, oysters, lobster, shrimp,
imitation shellfish...................................1 oz

Beef, USDA select or choice, fat-trimmed (rib,
chuck and rump roasts; ground round; round,
sirloin, flank, T-bone, porterhouse steaks) ..........1 oz

Lamb (roast, chop, leg) ..............................1 oz

Pork (tenderloin, center loin chop, ham) .............1 oz

Veal (roast, lean chop)...............................1 oz

Cheese (less than 3 grams of fat per ounce) ..........1 oz

Cottage cheese (fat-free, low-fat or regular).........1/4 cup

Parmesan cheese ......................................2 Tbsp

Egg substitute .......................................1/4 cup

Egg whites ............................................2

Hot dog, fat-free or low-fat (<3g of fat per oz)......1 small

Luncheon meat, fat-free or low-fat (<3g of fat per oz)..1 oz

MEDIUM FAT MEATS AND MEAT SUBSTITUTES     
Poultry with skin .................................1 oz

Fried fish ........................................1 oz

Ground meat (beef, chicken lamb, turkey) ..........1 oz

Beef (meatloaf, corned beef, short ribs, prime
cuts trimmed of fat) ..............................1 oz

Lamb (rib roast) ..................................1 oz

Veal (cutlet)  ....................................1 oz

Sausage (<5g of fat per oz) .......................1 oz

Cheese (feta, mozzarella or others
with <5g of fat per oz) ...........................1 oz

Ricotta cheese ....................................1/4 cup

Egg (limit to 3 a week)  ..........................1

Tempeh     .........................................1/4 cup

Tofu (soybean curd)  .............................1/2 cup (4 oz)

HIGH FAT MEAT AND MEAT SUBSTITUTES     
Pork spareribs, ground pork  ......................1 oz

Bacon .............................................3 slices

Sausage (Polish, bratwurst, kielbasa)  ............1 oz

Breakfast sausage  ..............................1 patty or 2 links

Hot dog (turkey, chicken, beef, pork or combination) ...1

Luncheon meats (bologna, salami)  ......................1 oz

Organ meats (liver, heart)  ............................1 oz

Cheese (American, cheddar, Colby,
Monterey Jack, Swiss) ..................................1 oz

Cheese spread  ........................................2 Tbsp

Peanut butter .......................1 Tbsp (count as 1 meat and 2 fats)

Remember these guidelines for including meat and meat substitutes
in your diabetes meal plan:

* Weigh the meat after cooking and after removing bone, skin and
excess fat. A 3-ounce portion of cooked meat is equal to about
4 ounces of raw meat. A 3-ounce portion of cooked meat is about
the size of a deck of cards.
* Prepare meat and meat substitutes by baking, boiling, broiling,
grilling, roasting, steaming or microwaving. A rack allows fat to
drain off the meat.
* Use a nonstick frying pan or nonstick vegetable spray for
pan-fried foods.
* If you use fats in cooking, count them as part of your daily
fat allowance.
* If you use starches such as flour, batter, crackers, bread crumbs
or cereal to prepare meat dishes, count them as part of your daily
starch allowance.
* Choose lean meat when you can. It's lower in saturated fat,
cholesterol and calories.
* Eat high-fat meat no more than three times a week. High-fat meat,
which is high in saturated fat and cholesterol, can raise your blood cholesterol.

EXCHANGE LIST: FREE FOODS

Want some good news? Some foods in the diabetes exchange system
are considered free foods. Some you can include in your diabetes
meal plan as often as you'd like. Others you can enjoy in moderation.
Both groups can add sweetness, flavor and variety to your diet.

Enjoy the free foods on this exchange list as often as you'd like.
Category         Food

BEVERAGES   
Water
Carbonated or flavored water (sugar-free)
Club soda
Coffee: regular or decaffeinated
Diet soft drinks (sugar-free)
Drink mixes, sugar-free
Mineral water
Tea
Tonic water (sugar-free)

SEASONINGS
Butter flavoring (fat-free)
Garlic
Herbs
Pepper
Spices
Flavored extracts
Horseradish
Hot pepper sauce
Lemon juice
Lime juice
Nonstick pan spray
Pimento
Vinegar
Wine in cooking
Mustard
Worcestershire or soy sauce

MISCELLANEOUS    
Bouillon or broth (fat-free)
Flavored gelatin (sugar-free)
Gum (sugar-free)
Sugar substitutes (aspartame, saccharin or acesulfame-K)
Unflavored gelatin (plain)

Each serving of the free foods on the next exchange list contains
about 20 calories. Limit these free foods to no more than three
servings a day. To prevent a rise in blood sugar, spread these
foods out during the day instead of eating them all at once.
All portions are level measures.
Type         Food                 Amount

CONDIMENTS    
Barbecue sauce                     1 to 2 Tbsp
Cocktail sauce                     1 to 2 Tbsp
Dill pickles                     1 1/2 large
Jam or jelly: low-sugar or light         1 to 2 Tbsp
Ketchup                     1 to 2 Tbsp
Margarine, fat-free                 4 Tbsp
Mayonnaise, fat-free                 1 Tbsp
Miracle Whip salad dressing, fat-free         1 Tbsp
Nondairy creamer                 2 Tbsp
Pancake syrup, sugar-free             1 to 2 Tbsp
Pickle relish                     1 Tbsp
Salad dressing, fat-free             1 Tbsp
Salsa                        1/4 cup
Sour cream, fat-free                 1 Tbsp
Soy sauce: regular or light             1 Tbsp
Sweet and sour sauce                 1 Tbsp
Sweet pickles, bread-and-butter         2 slices
Sweet pickles, gherkin                 3/4 oz
Teriyaki sauce                     1 Tbsp

MISCELLANEOUS    
Cream cheese, fat-free                 1 Tbsp
Cocoa powder, unsweetened             1 Tbsp
Cranberries, sweetened with sugar substitute     1/2 cup
Hard candy, sugar-free                 2 to 3 pieces
Rhubarb, sweetened with sugar substitute     1/2 cup
Whipped topping: low-fat or fat-free         2 Tbsp

>>>>>Exchange list: Fats<<<<,

Fats are divided into three groups — monounsaturated, polyunsaturated
and saturated. Monounsaturated and polyunsaturated fats are healthy
if eaten in small amounts. But saturated fats and trans fats — a
fatty acid created when manufacturers solidify liquid oils — are
connected with heart disease.
No matter which type of fat you choose, one fat exchange equals
5 grams of fat and 45 calories. This list contains the amount of
various fats equal to one exchange. Each tablespoon or teaspoon
is a level measure.
Type         Food                 Amount
MONOUNSATURATED FATS    
Avocado                     2 Tbsp
Nuts: pecans, almonds or cashews         4 to 6
Oil: canola, olive, peanut or sesame         1 tsp
Olives, black or ripe                 8 large
Olives, green                     10 large
Peanut butter, smooth or crunchy         1/2 Tbsp
Peanuts                     10 large
Sesame seeds                     1 Tbsp
Tahini or sesame paste                 2 tsp

POLYUNSATURATED FATS     
Margarine                     1 tsp
Margarine, reduced-fat or light         1 Tbsp
Mayonnaise                    1 tsp
Mayonnaise, reduced-fat             1 Tbsp
Miracle Whip reduced-fat salad dressing     1 Tbsp
Miracle Whip salad dressing             2 tsp
Nondairy cream substitute, liquid or powder     1/4 cup
Salad dressing, reduced-fat             2 Tbsp
Salad dressing, regular             1 Tbsp
Seeds: pumpkin, sunflower             1 Tbsp
Tartar sauce                    1 Tbsp
Tartar sauce, reduced-fat             2 Tbsp
Walnuts                     4 halves

SATURATED FATS
Bacon, crisp                     1 strip
Bacon fat                     1 tsp
Butter                         1 tsp
Butter, reduced-fat                 1 Tbsp
Butter, whipped                 2 tsp
Coconut, shredded                 2 Tbsp
Cream cheese                     1 Tbsp
Cream cheese, reduced-fat             1 1/2 Tbsp
Gravy                         2 Tbsp
Half-and-half (light cream)             2 Tbsp
Heavy cream                     1 Tbsp
Salt pork                     1-inch cube
Shortening or lard                1 tsp
Sour cream                     2 Tbsp
Sour cream, reduced fat             3 Tbsp

As you consider the type and amount of fat allowed in your diabetes
meal plan, keep these guidelines in mind:

* All fats are high in calories, so pay attention to serving sizes.
* Include the fats you use for cooking as part of your total daily
fat allowance.
* Choose monounsaturated or polyunsaturated fats. Use saturated fats
and fats containing trans- fats only in small amounts.
* Choose regular soft margarines that list liquid oil as the first
ingredient, or choose reduced-calorie margarines that list water as
the first ingredient and liquid oil as the second ingredient.
* Fat-free spreads and dressings may not be low in calories. Check the
labels of fat-free products to see how many calories they contain. If
you're not sure how to use fat-free products in your meal plan, ask
your dietitian.
* If you have high blood pressure, select fats that contain little
or no salt — such as unsalted peanuts — to lower your salt intake.

Source: Based on American Diabetes Association and American
Dietetic Association, Exchange Lists for Meal Planning, 2003.
Adapted by the Mayo Foundation for Medical Education and Research

Substitution Chart for Vegetarians: Meat-free Ingredient Substitute

Gelatin--> Agar-agar (sea vegetable powder or flakes),
arrowroot (starchy powder from tropical tuber), ground
nuts and seeds, gums (guar gum is from an East Indian
seed, xanthan gum is from corn), kudzu (starchy powder
from tropical tuber).

Meat--> Beans, cheese, seitan (wheat meat), tempeh
(cultured soy food), textured vegetable protein (TVP),
tofu.

Meat, chicken or seafood stock--> Apple, cranberry,
orange or pomegranate juice, beer, Dr. Bronner's mineral
tonic, garlic broth, miso (fermented soybean paste) diluted
with water, sherry, vegetable bouillon cubes, vegetable
stock, water in which beans, pasta or vegetables have been
cooked, wine.

Seasoned or smoked meats--> For sausage, substitute crumbled
tofu seasoned with fennel, parsley and garlic. For smoked
meats, substitute canned chipotle chilies, oven-roasted
vegetables, toasted nuts, smoked tofu or smoked cheeses.



Vegan
Ingredient    Substitute
Buttermilk--> Clabbered soymilk (to clabber, mix 2 tsp
lemon juice or white vinegar per cup of soymilk).

Cheese--> Soy- and nut-based cheeses.

Cottage cheese/ricotta--> Crumbled tofu.

Eggs--> Crumbled or pureed tofu.

Mayonnaise--> Tofu mayonnaise.

Milk--> Nut milk, rice milk, soymilk.



Low fat
Ingredient    Substitute
Creamed soups and sauces--> Arrowroot (starchy powder
from tropical tuber), kudzu. Use roasted, pureed vegetables
as a base, then finish the soup or sauce with nonfat strained
yogurt.

Oil in baked goods--> Applesauce, pureed bananas, pureed
stewed prunes.

Oil for sautéing--> Apple juice, sherry, vegetable stock,
wine.

Salad dressing--> Citrus juice or cider vinegar thickened
with pureed roasted red peppers, carrots, onions or garlic.

Sour cream--> Strained nonfat yogurt.

White sauce--> Pureed white beans.



Yeast-Free
Ingredient    Substitute
Bread--> Baking soda breads (quick breads), flatbreads,
muffins, sprouted breads.

Salad dressing (wine-or vinegar-based)--> Puree citrus
juice and avocado, Puree citrus juice and oil,
Mix peeled, cubed fruit such as mango, oranges and papaya
into green salads

Vinegar--> Cranberry or pomegranate juice, lemon or lime juice,
mango powder (amchoor), tamarind paste or pulp, vitamin C powder
(ascorbic acid).

White sugar--> Bananas, barley malt, brown rice syrup, date sugar, dried fruits, fruit juices, maple syrup.



Allergy
Ingredient    Substitute
Butter--> Clarified butter (milk solids have been removed),
olive oil, sesame oil.
Chocolate--> Carob.

Cow's milk--> Almond, goat, rice and soymilk.

Cow's milk cheese--> Cheeses made from soy, nuts, goat or
sheep milk.

Eggs--> Egg Replacer; liquid lecithin with 2 tsp guar gum;
baking soda plus pureed fruit or vegetables; and flax seeds
pureed with water.

Peanuts--> Almonds.

Wheat flour (for baking)--> Barley, buckwheat, corn, kamut,
oats, rice, rye, spelt.

Wheat pasta--> Corn, kamut and spelt pasta, rice noodles.



Ethnic
Origin    Ingredient    Substitute
Americas~~~
Cactus pads (nopales)--> Green beans, okra.

Chayote squash--> Yellow or green pattypan squash or
zucchini.

Masa flour--> Mix corn flour with lime juice.

Poblano or Anaheim chilies--> Minced jalapeno chili and
green bell pepper.

Posole (dried hominy)--> Canned white hominy.


Asian~~~
Bok choy (Chinese white cabbage)--> Beet greens, kale and
Swiss chard

Chinese cooking wine--> Dry sherry.

Chinese five-spice powder--> Anise seed or star anise,
fennel seed, cinnamon, black peppercorns and whole cloves.
(If you have a mortar and pestle or electric spice grinder,
use whole spices, otherwise use ground dry spices.).
   
Galangal (Thai ginger)--> Fresh ginger.

Lemon grass--> Lemon zest.

Lotus root--> Jicama or water chestnuts.

Mirin (Japanese rice wine)--> Sweet white wine.

Nam pla (Thai fish sauce)--> Soy sauce and lime juice.

Rice wine vinegar--> Cider vinegar, white wine vinegar.

Sesame oil--> 1 Tbsp sesame seeds fried in 1/2 cup vegetable
oil.

Thai basil--> Italian basil.

Water chestnuts--> Jicama.


Indian~~~
Atta (chapati flour)--> 1/2 cup all-purpose unbleached
flour plus 1/2 cup sifted whole wheat flour.

Chana dal--> Split yellow peas.

Curry powder--> Mix together to taste ground ginger, cumin, coriander, fenugreek, turmeric and fennel.

Garam masala (mixed spices)--> 1 tsp. cardamom seeds,
1 Tbs. cumin seed, 1 Tbs. coriander seed, 2 tsp. black
peppercorns, 1 tsp. cinnamon, 1 tsp. cloves, 1 tsp
nutmeg. (If you have a mortar and pestle or electric
spice grinder, use whole spices, or mix together ground
dry spices.)

Jaggery (coarse palm sugar)--> Date sugar or brown sugar.

Toor dal, urad dal, mung dal--> Red lentils.



Mediterranean~~~
Broccoli rabe (rapini)--> Broccoli plus arugula or
dandelion greens.
   
Cannellini beans--> Great Northern beans, navy beans,
red kidney beans.

Fava beans, dried--> Butter beans.

Fava beans, fresh--> Fresh or frozen lima beans.

Fennel--> Celery plus some fennel or anise seeds.

Parmesan cheese--> Any hard, aged grating cheese such as Asiago or Romano or aged Monterey jack.

Pine nuts--> Walnuts or a mixture of walnuts and almonds.


Alcohol-Free
Ingredient    Substitute
Red wine--> Pomegranate juice; 1/2 cup water plus
2 tsp balsamic vinegar.

White wine--> Apple, carrot or bell pepper juice,
vegetable stock.

Wine or beer--> Non-alcoholic wine or beer.


This is based on an article by Gigia Kolouch. She
specializes in creating and cooking vegetarian fare,
especially low-cholesterol and allergy-free foods.
She is based in Denver, Colorado.

Ingredient substitutions - Make the switch for healthier recipes

From The Mayo Clinic

Cook up healthier recipes by swapping one ingredient for another.
These substitution tips can help.

When preparing recipes, you've probably swapped one ingredient
for another — perhaps you didn't like one of the ingredients
or you were missing a called-for item. But have you thought
about routinely substituting ingredients for healthier eating?
Simple changes, such as using egg whites instead of whole
eggs or garlic powder instead of garlic salt, can make a big
difference in the amount of fat, sodium, sugar and other
nutrients in the foods you eat each day.

So what healthy exchanges can you make without affecting the
taste or texture of your food? Try these suggestions for
healthier meals and snacks.

To reduce the amount of fat and cholesterol
If your recipe calls for:            Try substituting:

1. Bacon --
Canadian bacon, turkey bacon, smoked turkey or lean prosciutto
(Italian ham)

2. Butter, margarine, shortening or oil in baked goods --
Applesauce or prune puree for half of the called-for butter,
shortening or oil. *Note: To avoid dense, soggy or flat baked
goods, don't substitute oil for butter or shortening, and don't
substitute diet, whipped or tub-style margarine for regular
margarine.

3. Butter, margarine, shortening or oil to prevent sticking--
Cooking spray or use nonstick pans

4. Creamed soups --
Fat-free milk-based soups, mashed potato flakes, or pureed carrots,
potatoes or tofu for thickening agents

5.Eggs --
Two egg whites or 1/4 cup egg substitute for each whole egg

6. Evaporated milk --
Evaporated skim milk 

7. Full-fat cream cheese--
Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage
cheese pureed until smooth

8. Full-fat sour cream --
Fat-free plain yogurt, or fat-free or low-fat sour cream

9. Ground beef --
Extra-lean or lean ground beef, chicken or turkey

10. Mayonnaise --
Reduced-calorie mayonnaise-type salad dressing or reduced-calorie,
reduced-fat mayonnaise

11. Oil-based marinades --
Wine, balsamic vinegar, fruit juice or fat-free broth

12. Salad dressing --
Fat-free or reduced-calorie dressing or flavored vinegars

13. Whole milk ---
Reduced-fat or fat-free milk

 
To reduce the amount of sodium
If your recipe calls for:    Try substituting:

1. Seasoning salt, such as garlic salt, celery salt or onion salt --
Herb-only seasonings, such as garlic powder, celery seed or onion flakes,
or use finely chopped garlic, celery or onions

2. Soups, sauces, dressings, crackers, or canned meat, fish or
vegetables --
Low-sodium or reduced-sodium versions

3. Soy sauce --
Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce

4. Table salt --
Herbs, spices, fruit juices or salt-free seasoning mixes or herb
blends

 
To reduce the amount of sugar
If your recipe calls for:    Try substituting:

1. Fruit canned in heavy syrup --
Fruit canned in its own juices or in water, or fresh fruit

2. Fruit-flavored yogurt --
Plain yogurt with fresh fruit slices

3. Syrup --
Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup

 
To increase the amount of nutrients, including vitamins, minerals
and fiber
If your recipe calls for:    Try substituting:

1. All-purpose (plain) flour --
Whole-wheat flour for half of the called-for all-purpose flour

2. Dry bread crumbs--
Rolled oats or crushed bran cereal

3. Enriched pasta--
Whole-wheat pasta

4. Iceberg lettuce--
Arugula, chicory, collard greens, dandelion greens,
kale, mustard greens, spinach or watercress

5. Meat as the main ingredient --
Three times as many vegetables as the meat on pizzas or in
casseroles, soups and stews

6. White bread Whole-
wheat bread

7. White rice --
Brown rice, wild rice, bulgur or pearl barley

Sensational Substitutions for Cooking and Baking

Make Your Favorite Foods Diet-Friendly
-- By Becky Hand, Licensed & Registered Dietitian
New Year’s Resolutions…always made and often broken.

Is your motivation waning? Are you already feeling deprived because
your favorite recipes are off limits? Making meals count is important.
Meals should be satisfying, good tasting, pleasing to the eye, nutritious,
and have a texture that is pleasing to your palate. Otherwise, you WILL
feel deprived. The good news? It is easy to modify some of your favorite
recipes by using the sensational substitutions listed below. You don’t
have to eat a sparse and boring "diet meal" any longer.

  --Cooking Substitutions

Instead of…  --->    Try…

1 Cup Cream ---> 1 Cup Evaporated Milk

Cream to thicken Soups ---> Pureed Potatoes or Vegetables

Oil-based Marinades ---> Citrus Juice or Flavored Vinegar

Stick Margarine ---> Small amounts of Olive oil, Canola oil, or Broth

2 ounces of Mild Cheddar Cheese ---> 1 ounce Reduced-fat Sharp Cheddar Cheese

White Rice ---> Brown rice, Bulgur, Kasha, Quinoa, Whole Wheat Couscous

Meat or Poultry for Stir Fry ---> Tofu (Extra Firm, Cubed) or more Vegetables

Ground Meat ---> Ground Turkey Breast; Finely Chopped Vegetables with Less Meat; Crumbled Tofu, Tempeh, or Soy Crumbles; Beans


  --Baking Substitutions


Instead of…  --->          Try…

1/2 Cup Oil, Butter or Margarine ---> 1/4 Cup Applesauce + 1/4 Cup Canola Oil, Butter, or Margarine

1 Egg ---> 2 Egg Whites

Sweetened Condensed Milk ---> Nonfat Sweetened Condensed Milk

Evaporated Milk ---> Evaporated Skim Milk

1 Cup Chocolate Chips ---> 1/2 Cup Mini Chocolate Chips, Chopped Dried Fruit, or Chopped Nuts

Frosting ---> Sliced Fresh Fruit with a dusting of Powdered Sugar

Sour Cream ---> Nonfat Sour Cream, Low fat Sour Cream, Pureed Low Fat Cottage Cheese

Whole Milk ---> Skim Milk

Cream Cheese ---> Low Fat Cream Cheese

Sugar ---> Artificial sweetener for some or all (follow manufacturer’s directions); 1/4 to 1/2 Less Sugar in the recipe

Substitution Chart Olive Oil for Butter

When recipes call for cooking oils or fats, try olive oil instead.
It's easy — where you would usually use cooking oils such as vegetable
or canola oil, or fats such as butter or margarine, just substitute
olive oil. It's better for you — and it tastes terrific, too.

As a rule of thumb, substitute an equal amount of olive oil for other
cooking oils and three quarters the amount for butter or margarine.

For exact guidelines, use the chart below.
               
Butter/Margarine =    Olive Oil
1 teaspoon      =    3/4 teaspoon
1 tablespoon    =    2 1/4 teaspoons
2 tablespoons    =    1 1/2 tablespoons
1/4 cup          =    3 tablespoons
1/3 cup          =    1/4 cup
1/2 cup          =    1/4 cup + 2 tablespoons
2/3 cup          =    1/2 cup
3/4 cup          =    1/2 cup + 1 tablespoon
1 cup            =    3/4 cup
From: www.filippoberio.com

Ingredient substitutions - Make the switch for healthier recipes

Cook up healthier recipes by swapping one ingredient for another.

These substitution tips can help.

When preparing recipes, you've probably swapped one ingredient

for another — perhaps you didn't like one of the ingredients

or you were missing a called-for item. But have you thought

about routinely substituting ingredients for healthier eating?

Simple changes, such as using egg whites instead of whole

eggs or garlic powder instead of garlic salt, can make a big

difference in the amount of fat, sodium, sugar and other

nutrients in the foods you eat each day.

So what healthy exchanges can you make without affecting the

taste or texture of your food? Try these suggestions for

healthier meals and snacks.

To reduce the amount of fat and cholesterol

If your recipe calls for: Try substituting:

1. Bacon --

Canadian bacon, turkey bacon, smoked turkey or lean prosciutto

(Italian ham)

2. Butter, margarine, shortening or oil in baked goods --

Applesauce or prune puree for half of the called-for butter,

shortening or oil. *Note: To avoid dense, soggy or flat baked

goods, don't substitute oil for butter or shortening, and don't

substitute diet, whipped or tub-style margarine for regular

margarine.

3. Butter, margarine, shortening or oil to prevent sticking--

Cooking spray or use nonstick pans

4. Creamed soups --

Fat-free milk-based soups, mashed potato flakes, or pureed carrots,

potatoes or tofu for thickening agents

5.Eggs --

Two egg whites or 1/4 cup egg substitute for each whole egg

6. Evaporated milk --

Evaporated skim milk

7. Full-fat cream cheese--

Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage

cheese pureed until smooth

8. Full-fat sour cream --

Fat-free plain yogurt, or fat-free or low-fat sour cream

9. Ground beef --

Extra-lean or lean ground beef, chicken or turkey

10. Mayonnaise --

Reduced-calorie mayonnaise-type salad dressing or reduced-calorie,

reduced-fat mayonnaise

11. Oil-based marinades --

Wine, balsamic vinegar, fruit juice or fat-free broth

12. Salad dressing --

Fat-free or reduced-calorie dressing or flavored vinegars

13. Whole milk ---

Reduced-fat or fat-free milk

To reduce the amount of sodium

If your recipe calls for: Try substituting:

1. Seasoning salt, such as garlic salt, celery salt or onion salt --

Herb-only seasonings, such as garlic powder, celery seed or onion flakes,

or use finely chopped garlic, celery or onions

2. Soups, sauces, dressings, crackers, or canned meat, fish or

vegetables --

Low-sodium or reduced-sodium versions

3. Soy sauce --

Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce

4. Table salt --

Herbs, spices, fruit juices or salt-free seasoning mixes or herb

blends

To reduce the amount of sugar

If your recipe calls for: Try substituting:

1. Fruit canned in heavy syrup --

Fruit canned in its own juices or in water, or fresh fruit

2. Fruit-flavored yogurt --

Plain yogurt with fresh fruit slices

3. Syrup --

Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup

To increase the amount of nutrients, including vitamins, minerals

and fiber

If your recipe calls for: Try substituting:

1. All-purpose (plain) flour --

Whole-wheat flour for half of the called-for all-purpose flour

2. Dry bread crumbs--

Rolled oats or crushed bran cereal

3. Enriched pasta--

Whole-wheat pasta

4. Iceberg lettuce--

Arugula, chicory, collard greens, dandelion greens,

kale, mustard greens, spinach or watercress

5. Meat as the main ingredient --

Three times as many vegetables as the meat on pizzas or in

casseroles, soups and stews

6. White bread Whole-

wheat bread

7. White rice --

Brown rice, wild rice, bulgur or pearl barley

Sensational Substitutions for Cooking and Baking

Make Your Favorite Foods Diet-Friendly

-- By Becky Hand, Licensed & Registered Dietitian

New Year’s Resolutions…always made and often broken.

Is your motivation waning? Are you already feeling deprived because

your favorite recipes are off limits? Making meals count is important.

Meals should be satisfying, good tasting, pleasing to the eye, nutritious,

and have a texture that is pleasing to your palate. Otherwise, you WILL

feel deprived. The good news? It is easy to modify some of your favorite

recipes by using the sensational substitutions listed below. You don’t

have to eat a sparse and boring "diet meal" any longer.

--Cooking Substitutions

Instead of… ---> Try…

1 Cup Cream ---> 1 Cup Evaporated Milk

Cream to thicken Soups ---> Pureed Potatoes or Vegetables

Oil-based Marinades ---> Citrus Juice or Flavored Vinegar

Stick Margarine ---> Small amounts of Olive oil, Canola oil, or Broth

2 ounces of Mild Cheddar Cheese ---> 1 ounce Reduced-fat Sharp Cheddar Cheese

White Rice ---> Brown rice, Bulgur, Kasha, Quinoa, Whole Wheat Couscous

Meat or Poultry for Stir Fry ---> Tofu (Extra Firm, Cubed) or more Vegetables

Ground Meat ---> Ground Turkey Breast; Finely Chopped Vegetables with Less Meat; Crumbled Tofu, Tempeh, or Soy Crumbles; Beans

--Baking Substitutions

Instead of… ---> Try…

1/2 Cup Oil, Butter or Margarine ---> 1/4 Cup Applesauce + 1/4 Cup Canola Oil, Butter, or Margarine

1 Egg ---> 2 Egg Whites

Sweetened Condensed Milk ---> Nonfat Sweetened Condensed Milk

Evaporated Milk ---> Evaporated Skim Milk

1 Cup Chocolate Chips ---> 1/2 Cup Mini Chocolate Chips, Chopped Dried Fruit, or Chopped Nuts

Frosting ---> Sliced Fresh Fruit with a dusting of Powdered Sugar

Sour Cream ---> Nonfat Sour Cream, Low fat Sour Cream, Pureed Low Fat Cottage Cheese

Whole Milk ---> Skim Milk

Cream Cheese ---> Low Fat Cream Cheese

Sugar ---> Artificial sweetener for some or all (follow manufacturer’s directions); 1/4 to 1/2 Less Sugar in the recipe

Substitution Chart for Vegetarians

Meat-free

Ingredient Substitute

Gelatin--> Agar-agar (sea vegetable powder or flakes),

arrowroot (starchy powder from tropical tuber), ground

nuts and seeds, gums (guar gum is from an East Indian

seed, xanthan gum is from corn), kudzu (starchy powder

from tropical tuber).

Meat--> Beans, cheese, seitan (wheat meat), tempeh

(cultured soy food), textured vegetable protein (TVP),

tofu.

Meat, chicken or seafood stock--> Apple, cranberry,

orange or pomegranate juice, beer, Dr. Bronner's mineral

tonic, garlic broth, miso (fermented soybean paste) diluted

with water, sherry, vegetable bouillon cubes, vegetable

stock, water in which beans, pasta or vegetables have been

cooked, wine.

Seasoned or smoked meats--> For sausage, substitute crumbled

tofu seasoned with fennel, parsley and garlic. For smoked

meats, substitute canned chipotle chilies, oven-roasted

vegetables, toasted nuts, smoked tofu or smoked cheeses.

Vegan

Ingredient Substitute

Buttermilk--> Clabbered soymilk (to clabber, mix 2 tsp

lemon juice or white vinegar per cup of soymilk).

Cheese--> Soy- and nut-based cheeses.

Cottage cheese/ricotta--> Crumbled tofu.

Eggs--> Crumbled or pureed tofu.

Mayonnaise--> Tofu mayonnaise.

Milk--> Nut milk, rice milk, soymilk.

Low fat

Ingredient Substitute

Creamed soups and sauces--> Arrowroot (starchy powder

from tropical tuber), kudzu. Use roasted, pureed vegetables

as a base, then finish the soup or sauce with nonfat strained

yogurt.

Oil in baked goods--> Applesauce, pureed bananas, pureed

stewed prunes.

Oil for sautéing--> Apple juice, sherry, vegetable stock,

wine.

Salad dressing--> Citrus juice or cider vinegar thickened

with pureed roasted red peppers, carrots, onions or garlic.

Sour cream--> Strained nonfat yogurt.

White sauce--> Pureed white beans.

Yeast-Free

Ingredient Substitute

Bread--> Baking soda breads (quick breads), flatbreads,

muffins, sprouted breads.

Salad dressing (wine-or vinegar-based)--> Puree citrus

juice and avocado, Puree citrus juice and oil,

Mix peeled, cubed fruit such as mango, oranges and papaya

into green salads

Vinegar--> Cranberry or pomegranate juice, lemon or lime juice,

mango powder (amchoor), tamarind paste or pulp, vitamin C powder

(ascorbic acid).

White sugar--> Bananas, barley malt, brown rice syrup, date sugar, dried fruits, fruit juices, maple syrup.

Allergy

Ingredient Substitute

Butter--> Clarified butter (milk solids have been removed),

olive oil, sesame oil.

Chocolate--> Carob.

Cow's milk--> Almond, goat, rice and soymilk.

Cow's milk cheese--> Cheeses made from soy, nuts, goat or

sheep milk.

Eggs--> Egg Replacer; liquid lecithin with 2 tsp guar gum;

baking soda plus pureed fruit or vegetables; and flax seeds

pureed with water.

Peanuts--> Almonds.

Wheat flour (for baking)--> Barley, buckwheat, corn, kamut,

oats, rice, rye, spelt.

Wheat pasta--> Corn, kamut and spelt pasta, rice noodles.

Ethnic

Origin Ingredient Substitute

Americas~~~

Cactus pads (nopales)--> Green beans, okra.

Chayote squash--> Yellow or green pattypan squash or

zucchini.

Masa flour--> Mix corn flour with lime juice.

Poblano or Anaheim chilies--> Minced jalapeno chili and

green bell pepper.

Posole (dried hominy)--> Canned white hominy.

Asian~~~

Bok choy (Chinese white cabbage)--> Beet greens, kale and

Swiss chard

Chinese cooking wine--> Dry sherry.

Chinese five-spice powder--> Anise seed or star anise,

fennel seed, cinnamon, black peppercorns and whole cloves.

(If you have a mortar and pestle or electric spice grinder,

use whole spices, otherwise use ground dry spices.).

Galangal (Thai ginger)--> Fresh ginger.

Lemon grass--> Lemon zest.

Lotus root--> Jicama or water chestnuts.

Mirin (Japanese rice wine)--> Sweet white wine.

Nam pla (Thai fish sauce)--> Soy sauce and lime juice.

Rice wine vinegar--> Cider vinegar, white wine vinegar.

Sesame oil--> 1 Tbsp sesame seeds fried in 1/2 cup vegetable

oil.

Thai basil--> Italian basil.

Water chestnuts--> Jicama.

Indian~~~

Atta (chapati flour)--> 1/2 cup all-purpose unbleached

flour plus 1/2 cup sifted whole wheat flour.

Chana dal--> Split yellow peas.

Curry powder--> Mix together to taste ground ginger, cumin, coriander, fenugreek, turmeric and fennel.

Garam masala (mixed spices)--> 1 tsp. cardamom seeds,

1 Tbs. cumin seed, 1 Tbs. coriander seed, 2 tsp. black

peppercorns, 1 tsp. cinnamon, 1 tsp. cloves, 1 tsp

nutmeg. (If you have a mortar and pestle or electric

spice grinder, use whole spices, or mix together ground

dry spices.)

Jaggery (coarse palm sugar)--> Date sugar or brown sugar.

Toor dal, urad dal, mung dal--> Red lentils.

Mediterranean~~~

Broccoli rabe (rapini)--> Broccoli plus arugula or

dandelion greens.

Cannellini beans--> Great Northern beans, navy beans,

red kidney beans.

Fava beans, dried--> Butter beans.

Fava beans, fresh--> Fresh or frozen lima beans.

Fennel--> Celery plus some fennel or anise seeds.

Parmesan cheese--> Any hard, aged grating cheese such as Asiago or Romano or aged Monterey jack.

Pine nuts--> Walnuts or a mixture of walnuts and almonds.

Alcohol-Free

Ingredient Substitute

Red wine--> Pomegranate juice; 1/2 cup water plus

2 tsp balsamic vinegar.

White wine--> Apple, carrot or bell pepper juice,

vegetable stock.

Wine or beer--> Non-alcoholic wine or beer.

Substitution Chart Olive Oil for Butter

When recipes call for cooking oils or fats, try olive oil instead.

It's easy — where you would usually use cooking oils such as vegetable

or canola oil, or fats such as butter or margarine, just substitute

olive oil. It's better for you — and it tastes terrific, too.

As a rule of thumb, substitute an equal amount of olive oil for other

cooking oils and three quarters the amount for butter or margarine.

For exact guidelines, use the chart below.

Butter/Margarine = Olive Oil

1 teaspoon = 3/4 teaspoon

1 tablespoon = 2 1/4 teaspoons

2 tablespoons = 1 1/2 tablespoons

1/4 cup = 3 tablespoons

1/3 cup = 1/4 cup

1/2 cup = 1/4 cup + 2 tablespoons

2/3 cup = 1/2 cup

3/4 cup = 1/2 cup + 1 tablespoon

1 cup = 3/4 cup