The main five food exchange groups are

Bread/Cereal

Fruit

Vegetable

Protein

Milk

By using the food exchange system you add a lot of flexibilty to your diet because you exchange similar nutrient and calorie valued food with each other

You can only exchange foods from within the same group.You cannot exchange a food from one group with a food from another group

1Bread/Cereal-1 serving approx 70 cal/290kj

1 thin bread=2 crispbreads=half bun or bagel=1 half weetbix=half cup cooked porridge

2Fruit- 1 serving approx 50 cal/210kj

1 small or half large apple=1 medium orange=2 medium plums or apricots=half glass fruit juice

3Vegetable- 1 serving approx 30 cal/125 kj

1 cup beans= half cup carrots=1 medium tomato=half cup mixed veges

4Protein- 1 serving approx 75 cal/310kj

1 egg=50g chicken=75g baked beans=60g fish

5Milk- 1 serving approx 80 cal/335 kj

half cup whole milk=1 cup nonfat milk=half cup plain yogurt=3 tbsp powdered milk