INGREDIENTS

INSTRUCTIONS

List 1: Starch/Bread Exchange.  Each item in this list contains
approzimately 15 grams of carbohydate, 3 grams of protein, a trace of
fat, and 80 calories.  You can choose your Strach Exchanges from any
items on this list.  If you want to eat a Strach food that is not on
this on this list...the general rule is that:  1/2 cup of cereal,
grain, or pasta is one serving. 1 ounce of a bread  product is one
serving. (about 1 slice)  List 2:  Meat Exchanges.   Each serving of
meat and substitutes on  this contains about 7 grams protein.  The
amount of fat and number of  calories vary, depending on what kind of
meat or substitute you  choose. There is 3 parts based on the amount of
fat & calories.  LEAN  MEAT, MEDIUM-FAT MEAT, & HIGH-FAT MEAT.
============================================================= LEAN
MEAT CAR: 0  PROTEIN 7g FAT: 3g  CALORIES: 55 MEDIUM-FAT MEAT CAR: 0
PROTEIN 7g FAT: 5g  CALORIES: 75 HIGH-FAT  MEAT: CAR: 0  PROTEIN 7g
FAT: 8g CALORIES: 100
============================================================== List  3:
Vegetable Exchange: List contains about 5 grams of carbohydrate, 2
grams protein, and about 25 calories: Unless other wise noted, the
serving size for vegetables (1 Vegetable Exchange) is:  1/2 cup of
cooked vegetables or vegetable juice. -=OR=- 1    cup of  raw
vegetables.  List 4: Fruit Exchanges: List contains about 15 grams of
carbohydarate and about 60 calories.  1/2 cup of fresh fruit or fruit
juice -=OR=- 1/4    cup of dried  fruit.  List 5: Milk Exchange: Each
serving of milk or milk products on this  list contains about 12 grams
of carbohydrate and 8 grams of protein.  List is divided into 3 parts
based on the amount of fat and calories:  skim/very low-fat milk milk,
low-fat milk and whole milk.  Skim/very low-fat  CAR: 12g   PROTEIN: 8
FAT: TRACE  CALORIES: 90  (This is like a skim milk or any other
skim/very low-fat) Low-fat  CAR: 12g PROTEIN: 8   FAT: 5 CALORIES: 120
(This is like a 2% milk)  Whole CAR: 12 PROTEIN: 8   FAT: 8    
CALORIES: 150 (This is like  plain old whole milk)  List 6: Fat
Exchanges: Fat list contains about 5 grams of fat and 45  calories.
The foods in the fat list contain mostly fat, although  some item may
also contain a small amount of protein.  All fats are  in calories and
should be carefully measured. We all should eat  unsaturated fats
instead of saturated fats.  Free foods: A free food is any food or
drink that contains a fewer  than 20 calories per serving.  You can eat
as much as you want of  those items that have no serving size
specified.  You may eat two or  three servings per day of those items
that have a specific serving  size.   Be sure to spread them out
through the day.  Source: The Art of Cooking for the Diabetic by Mary
Abbott  Hess,R.D.,M.S and Katharine Middleton Brought to you and yours
via  Nancy O'Brion and her Meal-Master  File
ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/diabetic.zip

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