Food Exchange List for Indians – Ultimate List

Staying healthy and fit is a dream of all. We do want to be worry-free and healthy to prevent any diseases or health conditions. But it all comes with time and effort.

Food habits and eating are the underlying factors that are the essential elements to maintain a healthy lifestyle. Diets as per one’s health conditions, body weight, and other goals, etc. are important to pay attention to.

Some common questions and doubts regarding dieting come up generally. The most important questions revolve around food choices and lists of healthy food items. Today we will help you clear some of these questions with our Ultimate Food Exchange List for Indians.

What is a Food Exchange list?

In straight words, a Food Exchange List is a list of food items that are grouped into categories as per a specific measure of nutritional availability.

It helps one to exchange a certain food item for another food item from the same list. You are made aware of the myriad of healthy food choices that are available for you.

There are numerous food items such as vegetables, fruits, legumes, grains, lentils, baked goods, etc. that can be exchanged with one another to gain the same amount of nutrients.

Many definite Food Exchange lists have been tested and created to match the needs of different diet restricted lifestyles. You can find the solutions to your problems in these food exchange lists.

Importance of Food Exchange lists

The goal of a Food exchange list is to help people following various diets and eating habits to have a wide range of healthy options.

It is most beneficial for patients who are suffering from diabetes. They are recommended to follow strict diet patterns with minimum amounts of calories and carbohydrates.

Diet focused meals can also be hard to oblige to when there are fewer options. It is easier and more incentivizing when the list includes variety as well as health.

Thus, the Food Exchange list can be your saviour! It is your assistant in food planning that will help you to incorporate a balance in your meals. You can have access to a wider variety of food items with already counted calories and healthy nutrients.

How to use this Food Exchange list?

Well, it is no hard task to pay attention to your meal quality and quantity with the Food exchange list.

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You can make use of the list by taking into consideration your body weight and health issues.

Often one’s BMI (Body Mass Index) is used to find calories according to your health. It is grouped and followed like so:

Sl. No.Body Mass Index RangeDaily Calorie allowance
1.Normal BMI range (18.5 to 24.9)1,800 – 2,000
2.Overweight BMI range (25 to 29.9)1,400 – 1,600
3.Obese BMI range (30 to 29.9)1,200 – 1,400

The Ultimate Food Exchange List

  1. List 1 – Cereal Exchange List

The-Ultimate-Food-Exchange-List-Corn-Flakes

100 calories, 20 g carbohydrates, 2 g protein

Sl. No.CerealsAmount Calories
1.Corn Flakes30 g (uncooked)100
2.Oatmeal30 g (uncooked)100
3.Rice flakes30 g (uncooked)100
4.Dalia30 g (uncooked)100
5.Sabudana30 g (uncooked)100
6.Vermicelli30 g (uncooked)100
7.Ragi30 g (uncooked)100
8.Maize dry30 g (uncooked)100
9.Rice30 g (uncooked)100
10.Wheat flour30 g (uncooked)100
11.White flour30 g (uncooked)100
12.Bread2 slices (40 g)100
13.Chapati1 and ½ (44 g)100
14.Jowar roti½ (55 g)100

 

  1. List 2 – Common Indian Breakfast Exchange List

Common Indian Breakfast Exchange List

100 calories, 20 g carbohydrates, 2 g protein

Sl. No. Breakfast items Amount Calories
1.Corn flakes30 g (uncooked)100
2.Dosa1 number120
3.Idli2 numbers100
4.Upma½ bowl (75 ml)100
5.Poha½ bowl (75 ml)100

 List 3 – Pulses and Legumes Exchange List

100 calories, 15 carbohydrates, 6 g protein

Chickpea (white Kabuli Chana)

Sl. No.Pulses and LegumesAmountCalories
1.Bengal gram30 g100
2.Bengal gram flour (Besan)30 g100
3.Kidney beans (rajma)60 g100
4.Cow gram (black-eyed pea)30 g100
5.Horse gram30 g100
6.Red gram30 g100
7.Chickpea (white Kabuli Chana)30 g100
8.Moth beans30 g100
9.Lentils30 g100
10.Dried pea30 g100

 

  1. List 4 – Vegetable Exchange ListVegetable-Exchange-List

50 calories, 10 g carbohydrate

 

Sl. No.VegetablesAmountCalories
1.Potato45 g50
2.Sweet potato30 g50
3.Onion

–         Big

–         Small

 

–         1 (90 g)

–         2 (75 g)

50
4.Carrot105 g50
5.Peas45 g50
6.Beetroot75 g50
7.Colocasia (Arbi)45 g50
8.Tapioca30 g50
9.Yam45 g50
10.Singhara45 g50
11.Double beans50 g50
12.Broad beans90 g50
13.Cluster beans90 g50
14.Jackfruit (raw)105 g50
15.Jackfruit seeds30 g50
16.Leeks60 g50
17.Sabzi (cooked vegetable)75 ml50
18.Sambhar35 ml50
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Leafy and other vegetable exchange list

Leafy and other vegetable exchange list

These vegetables have fewer calories and carbs that are almost negligible. They do not have any harmful effects on the body, and rather enrich it with many necessary nutrients.

They are as follows:

  • Cabbage
  • Brussels sprouts
  • Bitter gourd
  • Coriander leaves
  • Spinach
  • Curry leaves
  • Brinjals
  • Drumsticks
  • Pumpkin
  • Raw mango (green)
  1. List 5 – Fruits Exchange List

Fruits Exchange List

50 calories, 10 g carbohydrates

Sl. No. Fruits AmountCalories
1.Apple1 small (75 ml)50
2.Banana¼ medium (30 ml)50
3.Mango1 small (90 ml)50
4.Orange1 small (90 ml)50
5.Melon¼ medium (270 ml)50
6.Watermelon¼ small (175 ml)50
7.Lemon1 medium (90 ml)50
8.Pineapple1.5 round slices (90 ml)50
9.Strawberry40 (105 ml)50
10.Tomato4 medium (240 ml)50
11.Gooseberry (Amla)20 medium (90 ml)50
12.Grapes20 (105 ml)50
13.Grapefruit½ big (150 ml)50
14.Jackfruit3 medium cloves (90 ml)50
15.Custard apple¼ (50 ml)50
16.Cashew fruit2 medium (90 ml)50
17.Figs20 (105 ml)50
18.Dates3 (30 ml)50
19.Papaya2 medium (120 ml)50
20.Pear1 medium (90 ml)50
21.Plum4 medium (120 ml)50
22.Peach1 medium (135 ml)50
23.Sweet lime (mosambi)1 medium (150 ml)50
  1. List 6 – Milk and dairy products Exchange List

50 calories, 2.5 g protein

Milk

Sl. No. Milk and milk productsAmountCalories
1.Cow milk2/3rd glass (90 ml)50
2.Buffalo milk1/3rd glass (45 ml)50
3.Skimmed milk1 glass (130 ml)50
4.Skimmed milk powder15 g50
5.Coffee + 75 ml milk75 ml50
6.Tea + 75 ml milk75 ml50
7.Curd2/3rd glass (105 g)50
8.Buttermilk3 glasses (375 ml)50
9.Cheese1 small cube (15 g)50
10.Khoya15 g50
  1. List 7 – Non-vegetarian and Fleshy Food Exchange List

70 calories, 10 g protein

Egg

Sl. No. Non-vegetarian foodAmount Calories
1.Egg (hen)2 numbers (60 g)100
2.Liver, sheep60 g70
3.Chicken1 breast (60 g)70
4.Mutton, muscle3 piece (60 g)100
5.Beef1 slice (60 g)70
6.Pork1 slice (60 g)70
7.Fish1 piece (60 g)70
8.Crab120 g70
9.Prawn5 to 7 numbers70
  1. List 8 – Oils and fatty products Exchange List

50 calories, 5.5 g fat

Sl. No.Oils and fat productAmount Calories
1.Ghee (clarified butter)1 tsp. (5.5 g)50
2.Butter1.5 tsp. (7.5)50
3.Oil (mustard, sunflower, cottonseed, sesame, coconut, groundnut, corn)1 tsp. (5.5 g)50
4.Hydrogenated fat (Vanaspati)1 tsp. (5.5 g)50
5.Cashew nuts10 g50
6.Almonds7.5 g50
7.Groundnut (roasted)10 g50
8.Pistachio7.5 g50
9.Walnuts7.5 g50
  1. List 9 – drinks Exchange list

Sl. No.Drinks and juicesAmountCalories
1.Mango juice1 big glass (200 ml)150
2.Apple juice1 big glass (200 ml)100
3.Orange juice1 big glass (200 ml)30
4.Grape juice1 big glass (200 ml)80
5.Tomato juice1 big glass (200 ml)30
  1. List 10 – Beverage Exchange List

Sl. No.Beverages AmountCalories
1.Vodka30 ml65
2.Beer150 ml65
3.Wine dry30 ml30
4.Wine dessert30 ml40
5.Ginger ale30 ml9
6.Whisky, Rum, Brandy, Gin30 ml65
  1. Other sweets and fast foods

Food items such as desserts, sweets, fast fried foods, etc. are best avoided to maintain a healthy diet. But they can be taken seldom in controlled quantities.

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Sl. No. Fast Food and sweetsAmount Calories
1.Potato chips50 g430
2.Samosa1 (40 g)130
3.Soft drinks1 bottle (300 ml)120-135
4.Vada1150
5.Cake50 g150
6.Pastry50 g250-400
7.Rasgulla150 g140
8.Gulab Jamun25 g200
9.Ice-cream150 g380

You can make alterations in your diet as per your diet and needs. It is best to take advice from your medical team, dieticians, doctors, etc.

References

  1. https://pubmed.ncbi.nlm.nih.gov/30585248/
  2. https://pubmed.ncbi.nlm.nih.gov/11424545/
  3. https://pubmed.ncbi.nlm.nih.gov/28924423/
  4. https://pubmed.ncbi.nlm.nih.gov/12826028/
  5. https://pubmed.ncbi.nlm.nih.gov/30875784/
  6. https://pubmed.ncbi.nlm.nih.gov/27935853/
  7. https://pubmed.ncbi.nlm.nih.gov/6259925/
  8. https://pubmed.ncbi.nlm.nih.gov/28857604/
  9. https://pubmed.ncbi.nlm.nih.gov/31290030/
  10. https://www.diabetes.co.uk/bmi/food-exchange.html

https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/exchange-lists

Dr Sharon Baisil MD

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