ASSI

GNMENT
ExchangeLi
stofFoodGr
oups

Submi
tt
edt
o:

Mam Noor
-ul
-Ai
n

Submi
tt
edby
:

Muj
taba

Rol
lnumber
:

1086

Cl
ass:

HND5thCl
ass(
M)

Depar
tment:

FoodSci
enceAndNut
ri
ti
on

GCUni
ver
sit
yFai
sal
abaday
ahcampus
Exchangel
ist
Iti
st hegroupoff oodsoft hesamecal oricvalueandsimilarprot
ein,f
atand
carbohy dr
atescont entthatcanbesubst it
utedforoneanot heri
nameal pl
an.Foods
havebeendi vi
dedintosi xgroupsofexchange.Anyoneoft heexchangegroupscannot
byitselfsupplyalltheneedednut r
ient
sf orawel l
balanceddiet.I
trequi
resallsi
xof
them putt ogetherasat eam tosupplythenormal nutr
it
ionalneedsforgoodhealth.The
sixmaj orexchangesar e:

1.Mi
lkexchange

2.Veget
abl
eexchange

3.Fr
uitexchange

4.Cer
eal
sandpul
sesexchange

5.Meatexchange

6.Fatexchange

Mi
lkExchange
1gl
assmi
lk(
250)exchangeorsubst
it
utecont
ains-

Foods quant
it
y

Tonedmi
l
k 1gl
ass(
250ml
) car
bs10-
12gm

Ski
mmedmi
l
k 1-
1/2gl
ass pr
otei
n8gm

But
termi
l
k 4gl
asses f
at8gm

Cur
d 250gm (
1cup)

Fr
eshpaneer 50gm

I
ce-
cream 100gm(
1smal
lcup)

Veget
abl
eExchange
Food quant
it
y gr
oupA

Rootv
eget
abl
es

Ar
bi 40gm CHO3gm

Pot
ato 40gm pr
otei
ns2gm

Zi
mikand 40gm cal
ori
es20kcal

Kachal
u 40gm

Sweetpot
ato 40gm

Tapi
oca 25gm

Leaf
yVeget
abl
es Gr
oupB

Spi
nach 100gm CHO6gm

Bat
hua 100gm pr
otei
n2gm

Cabbage 100gm cal

ori
es32kcal

Sar
son 100gm

Met
hi 100gm

SeasonalVeget
abl
es Gr
oupC

Lauki 100gm CHO6-

8gm

Ti
nda 100gm Pr
otei
n2gm

Br
inj
al 100gm Cal
ori
es32-
40kcal

Caul
i
flower 100gm

Knol
kohi 100gm

Fr
uitExchange
Foods appr
ox.measur
es

Appl
e 100gm 1medi
um CHO10gm

Or
anges 100gm 1medi
um pr
otei
n1gm

Banana 100gm 1smal

lorbi
g f
atni
l

cal
ori
es40kcal

guav
a100gm 100gm 1smal
l

Mausambi 100gm 1smal

l

Mangoes 100gm 1smal

ldushar
ior1bi
gsl
i
ce

Bi
ggr
apes 100gm 20No.

Cher
ri
es 100gm 20No.

Muskmel
on 250gm ¼ofmedi
um si
ze

Papay
a 100gm 1sl
i
ce

Peaches 100gm 2medi

um

Pear
s 150gm 4smal
l

Pl
ums 100gm 4smal
l

Wat
ermel
on 200gm 1cup

Cer
ealexchange
Foods Appr
ox.Measur
es

Br
ead 1-½ (1I
bbr
ead)

Baj
r smal
lchapat
ti

Bar
ley ½cupcooked

Mai
ze 1smal
lrot
i

Cor
nfl
akes ½cupcooked

Oatmeal ½cupcooked
Ri
ce ½cupcooked

Wheatf
lour 1½ medi
um chapat
ti

Ri
ce(puf
fed) 1cup

Sanv
ai ½cupcooked

Dal
i
a(wheat
) ½cupcooked

Macr
oni ½cupcooked

Bi
scui
ts 5-
10sal
tand3-
5sweet

Soy
beanf
lour 2t
abl
e-spoon

Legumesandpul
sesExchange
Foods appr
ox.measur
es

Bengal
gram ½cupcooked CHO15gm

Bengal
gram (
roast
ed) ½cupcooked pr
otei
n5gm

Besan 2t
abl
espoon cal
ori
es80kcal

Bl
ack/
green/
whi
tegr
am/ ½cupcooked f
ats:
nil

Raj
mah/
Lobi
a/Soy
abean

Meatexchange
Foods appr
ox.measur
es

Mut
ton 4pi
ecesorr
ibs CHO1-
2gm

Chi
cken 1l
egorbr
east Fat
s2-
4gm

Fi
sh 2pi
eces Pr
otei
ns5gm

Egghen 2medi
um Cal
ori
es65kcal

Paneer 40gm
Ham 25gm (
1sl
i
ce)

Fatexchange
Foods appr
ox.measur
es CHOni
l

But
ter 15gm Pr
otei
nni
l

Ghee 11gm Fat

s11gm

Oi
l 11gm Cal
ori
es100kcal

Vanaspat
i 11gm

Al
monds 15gm

Cashewnut
s 30gm

peanut
s 20gm