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Exchange Sizes

Use this page to see how much food is in each exchange.

Exchange Sizes

Equivalent Food Servings

Exchanges

Tennis Ball

1 Cup of Raw Vegetables
1 Cup of Fruit
1 Cup of Cooked Pasta
1 Cup of Cooked Rice
1 Cup of Dry Cereal

1 Vegetable
2 Fruits
2 Grains
3 Grains
1-2 Grains

2 Pair of Dice

1 Ounce of Light Cheese

1 Dairy

Deck of Cards

3 Ounces of Fish, Seafood, or Poultry

3 Proteins

Golf Ball

2 Tablespoons of Nuts
2 Tablespoons of Peanut Butter

11/2 Fats and 1/2 Protein
3 Fats and 1 Protein

Pat of Butter

1 Teaspoon of Olive Oil, Light Tub Margarine, or Light Butter

1 Fat

Nickle

2 Ounces of Dry Spaghetti

2 Grains

CD Case

1 Ounce Slice of Whole Grain Bread

1 Grain

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