• A balanced diet is the key to establishing healthy eating habits.oranges image by dinostock from Fotolia.com
  
  Diabetics and the health-conscious use the exchange diet food list for meal planning, weight loss and overall health. Read nutrition labels carefully, as label portion sizes often differ from the exchange's standard portions. By comparing the recommended portions, you can figure how many servings the food actually contains. Work with a dietitian or use the American Diabetes Association's Food Advisor tool to calculate calorie intake for your height, desired weight and activity level, and to establish the number of carbohydrate, protein and fat servings per meal.
  
  

Misperceptions

• The eXtension Initiative reports, "We have been served large portions for so long that we have come to expect them. This makes it difficult for us to assess what a normal portion is and the amount that we should be eating." During the transition to the exchange diet recommended portion sizes, you may feel hungry because your stomach is accustomed to more food. Follow your meal and snack schedule and your body soon adjusts, lessening between-meal hunger pains.
  
  

Serving Sizes

• Carbohydrates are usually measured in 15-gram increments per half-cup serving unless otherwise noted. A 7-gram protein portion equals one half-cup dried beans, or one ounce of meat, fish, poultry, cheese or yogurt. One fat serving equals 5 grams.
  
  

Carbohydrates: Starches

• The Linus Pauling Institute explains that starches cause blood sugar to rise and drop quickly, making you feel hungry sooner so you eat more and gain weight. Starches include breads, bagels, English muffins, pancakes, pitas, tortillas, cereals, rice, pasta, cous cous, granola, crackers, popcorn, pretzels, rice cakes and snack chips, as well as starchy vegetables such as peas, corn, potatoes, parsnips, pumpkin, winter squash, yams and sweet potatoes.
  
  

Carbohydrates: Fruits

• Fresh or dried fruit or fruit juice choices include apples, apricots, bananas, berries, melons, cherries, grapefruit, grapes, kiwi, mangoes, nectarines, oranges, peaches, pears, pineapples, plums, watermelon, pure fruit juices, and applesauce.
  
  

Carbohydrates: Milk

• One cup milk equals 12 grams carbohydrates and 8 grams protein. Besides nonfat or low-fat milk, this category contains buttermilk, chocolate milk, evaporated milk, yogurt, soy milk, eggnog and rice drink.
  
  

Carbohydrates: Vegetables

• Non-starchy vegetables contain only 5 grams of carbohydrates in a half-cup portion, making them excellent filler. Vegetable choices include artichoke, asparagus, bamboo shoots, green beans, bean sprouts, beets, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, green onions, greens, jicama, leeks, lettuce, mushrooms, okra, onions, peppers, radishes, spinach, tomatoes, turnips, summer squash and zucchini.
  
  

Carbohydrates: Sweets and Desserts

• Portion sizes vary for sweets and desserts. Consult the Mayo Clinic's exchange list for serving recommendations on hot chocolate, lemonade, soda pop, sports and energy drinks, brownies, cakes, cookies, pies, pudding, doughnuts, muffins, sweet breads, ice cream, popsicles, juice bars, candy, syrups, honey, jams and jellies.
  
  

Protein

• Choose from low-fat cuts of beef, fish, hot dogs, lamb, oysters, pork, chicken, duck, goose, turkey, clams, crab, lobster, scallops, shrimp, tuna, veal, buffalo, rabbit, venison, sausage, bacon, cheese, cottage cheese or eggs.
  
  

Fats

• Butter, margarine, shortening and oils are obvious fats. Less conspicuous fats include nuts and nut butters, avocados, olives, mayonnaise, pine nuts, salad dressing, seeds, tahini, bacon, coconut, cream, cream cheese and sour cream.
  
  

Free Food

• You may consume these foods at will within moderation: bouillon, club soda, coffee, sugar-free diet soda pop, tea, sugar substitutes, water, horseradish, lemon juice, mustard, vinegar, flavored extracts, garlic, herbs, hot sauce, spices, worcestershire, sugar-free gelatin, gum and salad greens.