Introducing the DASH Eating Plan

The Dietary Approaches to Stop Hypertension or DASH

eating plan was developed by the National Heart, Lungs and
Blood Institute. The plan emphasizes fruits, vegetables, fish,
poultry, whole grains, low –fat dairy, nuts and legumes while
scaling back the intake of saturated fats, cholesterol, and
added sugar. Although the DASH plan was originally
developed as a treatment for elevated blood pressure, when
coupled with a moderate exercise program it can provide an
excellent framework for weight management and an overall
healthy lifestyle.

Getting Started with DASH

Your journey with the DASH plan will start with a food
diary and this exchange booklet. You will find a list of foods,
sorted by exchange category (corresponding to the columns
in your food diary) and serving size. If you are eating a food
that is not featured on the list, consult the guidelines for
estimating the appropriate exchange at the end of each food
category. If you should find yourself unsure of a food’s
exchange value, don’t’ worry! Just make a note of it and we
will talk about it at our next meeting.

Siri Khalsa-Zemel MS, RD, LDN

siri@womenswaywmc.com • 865.329.8897
 Sodium
1,500-2,300 milligrams (mg) per day

Currently, the average American consumes well above

the recommended amount of sodium each day. The DASH
plan suggests a range of 1,500-2,300 mg of sodium per
day to maintain or achieve a healthy blood pressure.

*Be mindful that the sodium content of fresh and whole

foods is very low, while processed foods, packaged foods,
fast- food and restaurant foods typically have a much
higher sodium content.

On average:
Fruits = 1.6 mg of sodium/ serving
Vegetables = 15 mg of sodium/ serving
Low fat Dairy= 184 mg of sodium/ serving
Lean Meats= 195 mg/ serving

* Be weary of fast food and restaurant food that may be

extremely high in sodium, for example:
O’Charley’s Island Salad with Honey Dijon Dressing=
5,560 mg sodium
O’Charley’s Black and Bleu Caesar Salad= 2,065 mg
sodium
McDonald’s Grilled Chicken Salad= 1010 mg sodium
KFC Chicken Breast= 1150 mg sodium
Sonic Ham, Egg and Cheese Toaster= 2079 mg sodium
Panera Pumpkin Spice Bagel= 670 mg sodium
Hardee’s Biscuit and Gravy= 1550 mg sodium
Dairy Queen Onion Rings= 740 mg sodium

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siri@womenswaywmc.com • 865.329.8897
 Grains
One bread serving of grains contains approximately 15 grams of
carbohydrates and 90 calories.
Try to get most of your grains from whole grain
sources. Whole grains are more nutrient dense foods and will also
contribute to your daily intake of dietary fiber.

Grains Portion Exchange

Bagel, large unsweetened from coffee or bagel shop 1 6
Bagel, small (ex. Original, frozen Lender's bagels) 1 2
6
Bagel, sweetened dessert-type bagel (ex. Panera's Cinnamon Crunch Bagel) 1 +1Sweet
Bread/Pretzel type sticks, crisp (4-5" long x 1/2" wide) 2 1
1 biscuit (2.5
Biscuits, canned (Pillsbury type) "across) 1
1 biscuit (3.5
Biscuits, frozen (Pillsbury type) across) 1 + 1 Fat
15 chips (or 1 oz
Chips, baked (i.e. Baked Lays, Baked Doritos, etc) bag) 1.5
Croutons, low-fat 1/2 cup 1
Dinner breads (small dinner roll, small slice Italian) 1 slice 1
English muffin 1 2
Hamburger/ Hot Dog bun 1 2
Muffin, plain small (from mix, made with milk) 1 1
Pita, 6" across1 1 2
Raisin Bread, unfrosted 1 slice 1
Sandwich bread (white, wheat, rye, etc) 1 slice 1
Sandwich bread, light 2 slices 1
Soft-baked restaurant bread sticks 1 1
Tortilla, 10" across 1 2 + 1 Fat
Tortilla, 6" across 1 1

Cereals, Grains, and Pasta

Cooked cereals (plain or unsweetened oatmeal, cream of wheat, cooked grits) 1/2 cup 1
Cooked cereals, sweetened (i.e. individual packets of Quaker 1 +1
oatmeal) 1 packet Sweet
Granola 1/4 cup 1+1 Fat
Pasta (cooked) 1/2 cup 1
Rice, white (cooked) 1/2 cup 1
Sweetened cereals, ready-to-eat (Frosted Flakes, Honey Nut
Cheerios) 1/2 cup 1
Unsweetened cereals, ready-to-eat (Special K, Corn Flakes, plain Cheerios, etc) 1/2 cup 1
Wheat germ 3T 1

Grains with Added Fat Exchange

Biscuit, fast food (i.e. Hardee's) 1 biscuit 3 + 2 Fat
1 biscuit (2.5"
Biscuit, restaurant (i.e. Cracker Barrel) across) 1 + 1 Fat
Chow mien noodles 1/2 cup 1 + 1 Fat

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siri@womenswaywmc.com • 865.329.8897
Cornbread, 2" cube 1 cube 1 + 1 Fat
Cracker, round butter-type (Ritz) 6 crackers 1 + 1 Fat
French fried potatoes (2-3.5" long) 10 fries 1+ 1 Fat
Store/ Bakery- bought muffin (i.e. Otis Spunkmeyer) 1 muffin 2 + 1 Fat
Pancake, 4" across 3 pancakes 2 + 1 Fat
Stuffing, bread (prepared) 1/4 cup 1 + 1 Fat
Taco shell, 6" 2 shells 1 + 1 Fat
Frozen waffle, 4.5" square (i.e. Eggo) 2 waffles 2 + 1 Fat
note: do not count fat for low-fat varieties
Granola Bar 1 small bar 1 + 1 Fat
note: do not count fat for low-fat varieties
15 chips (or 1 oz
Snack chips (potato chips, corn chips, tortilla chips, etc) bag) 1 + 1 Fat
Popcorn, regular fat 8 cups popped 1 + 1 Fat

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siri@womenswaywmc.com • 865.329.8897
 Vegetables
25 calories and, unless otherwise noted, one serving
size for vegetables is as follows:
• ½ c of cooked vegetables
• ½ c of vegetable juice
• 1 c of raw vegetables
Focus on non-starchy vegetables and try to limit starchy
vegetables. Examples of starchy vegetables are given
below.
Non-Starchy Vegetables Starchy Vegetables
1/2
Artichoke (1/2 medium) Corn cup
Asparagus Corn on the Cob, 6" long 1 ear
1/2
Bean Sprouts Lima beans cup
1/2
Beets Peas, green (canned or frozen) cup
1/2
Broccoli Plantain cup
Potato, baked (small, the size of a tennis 1
Brussels Sprouts ball) potato
Cabbage, cooked Potato, mashed 1/2cup
3/4
Carrots Squash, winter (acorn, butternut) cup
1/2
Cauliflower Yam (sweet potato, plain) cup
Cucumber
Eggplant
Greens (turnips, mustard, collard)
Kohlrabi
Leeks
Mushrooms, cooked
Okra
Onions
Pea Pods
Peppers (sweet, green or colored)
Romaine lettuce and other dark leafy greens (not
iceberg)
Rutabaga
Sauerkraut
Spinach
Summer squash (yellow crookneck)
Tomato (one large)
Tomato/Vegetable/ V-8 juice
Turnips
Water chestnuts
Zucchini, cooked

Siri Khalsa-Zemel MS, RD, LDN

siri@womenswaywmc.com • 865.329.8897
 Fruits
15 grams of carbohydrate and 60 calories.
Fruits are great snack options because they are very
nutrient dense, providing a high level of nutrients for
every calorie of energy. In addition to adding fiber to your
diet, fruits provide potassium and magnesium, as well as
powerful antioxidants like Vitamins C and E.
Fruits, Fresh Portion Exchanges
Apple, raw, 2" across 1 whole 1
Apricots, medium, raw 4 whole 1
Banana (9" long) 1 2
Blackberries, raw 3/4 cup 1
Blueberries, raw 3/4 cup 1
Cantaloupe, 5" across 1/3 melon 1
Cantaloupe, cubes 1 cup 1
Cherries, large, raw 12 1
Grapefruit, medium 1/2 fruit 1
Grapefruit, sections 3/4 cup 1
Grapes, small 15 1
Honey dew melon, medium 1/8 melon 1
Honeydew melon, cubes 1 cup 1
Kiwi, large 1 whole 1
Mandarin oranges (unsweetened) 3/4 cup 1
mango, small 1 2
Nectarine, 1.5" across 1 whole 1
Orange, 2.5" across 1 whole 1
Papaya 1 cup 1
1 whole or 3/4
Peach, 2.25" across cup 1
1/2 large or 1
Pear small 1
Persimmon, medium, native 2 whole 1
Pineapple, raw 3/4 cup 1
Plum, raw, 2" across 2 whole 1
Pomegranate 1 2
Raspberries, raw 1 cup 1
Strawberries, raw, whole 1.25 cup 1
Tangerine, 2.5" across 2 whole 1

Fruits, Processed
Applesauce, unsweetened or in its own juice 1/2 cup 1
1/2 cup or 4
Apricots, canned (unsweetened) halves 1
Cherries, canned (unsweetened) 1/2 cup 1
Fruit cocktail, canned (unsweetened) 1/2 cup 1
1/2 cup or 2
Peaches, canned (unsweetened) halves 1
Pineapple, canned (unsweetened) 1/3 cup 1

Siri Khalsa-Zemel MS, RD, LDN

siri@womenswaywmc.com • 865.329.8897
Dried Fruit
Apples 4 rings 1
Apricots 7 halves 1
Dates, medium 2.5 1
Figs 1.5 1
Prunes, medium 3 1
Raisins 2T 1
Banana chips 1 ounce 1 + 2 Fat

Fruit Juice
Apple cider/juice 1/2 cup 1
Cranberry juice Cocktail 1/2 cup 1
Grapefruit juice 1/3 cup 1
Grape juice 1/3 cup 1
Juice blends (i.e. Juicy Juice, Ocean Spray Cran-Grape,
etc) 1/2 cup 1
Orange juice 1/2 cup 1
Pineapple Juice 1/2 cup 1
Prune Juice 1/3 cup 1

Siri Khalsa-Zemel MS, RD, LDN

siri@womenswaywmc.com • 865.329.8897
 Low-Fat Dairy
One dairy exchange contains approximately 30% of the
Daily Value (DV) for calcium. This is the same as 300
milligrams (mg) of calcium per dairy serving. Focus on fat-
free and low-fat dairy products.

Special Note: Remember that the dairy group includes

food items you may not think about. For example,
remember to count pizza, the cheese on your sandwich,
etc. The dairy group also includes foods made with milk
such as homemade pudding, hot chocolate, milk- based
soups, etc.
Also remember to add a fat exchange for dairy products
that are made with whole milk (i.e. regular cheese, whole
milk yogurt, a serving of whole milk).

Low-Fat Milk/ Dairy Portion Exchange

Skim, 1% or 2% milk 1c 1
Low fat buttermilk 1c 1
Evaporated skim milk 1/2 c 1
Dry nonfat milk 1/3 c 1
8 oz (or 1
Plain nonfat or low fat yogurt cup) 1
8 oz (or 1
Nonfat or low fat artificially- sweetened flavored yogurt cup) 1
8 oz (or 1
Nonfat or low fat sugar-sweetened flavored yogurt cup) 1 + 1 sweet
Fat-free or 2% cheeses 1.5-2 oz 1

Whole Milk/ Dairy

Whole milk 1 cup 1 + 1 Fat

Evaporated whole milk 1/2 c 1 + 1 Fat
8 oz (or 1
Whole plain yogurt cup) 1 + 1 Fat
8 oz (or 1
Whole artificially- sweetened flavored yogurt cup) 1 + 1 Fat
8 oz (or 1 1 + 1 Sweet + 1
Whole sugar- sweetened flavored yogurt cup) Fat
Natural cheese (such as cheddar, Monterey Jack, Swiss, Colby,
etc) 1.5 oz 1 + 1 Fat
Processed Cheese 2 oz 1 + 1 Fat

Siri Khalsa-Zemel MS, RD, LDN

siri@womenswaywmc.com • 865.329.8897
 Lean Meats and Proteins
7 grams of protein and 5 grams of fat
Each serving size listed here is equal to one lean meat
and protein exchange.
Focus on lean meats, poultry, fish and plant-based protein
for your protein sources. Plant based protein sources are
listed below. If you are eating a serving of full fat meat, add
1 F exchange per serving of meat. Each serving size listed
here is equal to one lean meat and protein exchange.

Tips for Selecting Healthier Meats:

• Bake, roast, broil, grill, or coil meats rather than
frying them with added fat.
o Reminder: If you cook with added fats, such as
oil or butter (or if you eat the skin on your
chicken), you will need to count the added fat
as a fat exchange in your food diary.
o You will see some meats listed below that
require that you count a fat exchange with your
meat exchange. This is because these cuts of
meat contain more fat than others. Please limit
these high fat meats to no more than a total of
3 per week.
• Use a nonstick pan spray or a nonstick pan to brown
or fry meats.
• Trim off visible fat before and after cooking
• Weigh or measure meat after removing bones and
fat, and after cooking. 3 oz. cooked meat is equal to
4 oz raw meat.
• How many ounces is the meat I eat?
o 2 ounces (these meats would count as 2 lean
meat exchanges)
 1 small chicken leg or thigh
 ½ c tuna fish
o 3 ounces (these meats would count as 3 lean
meat exchanges
 1 medium pork chop
 1 small hamburger

Siri Khalsa-Zemel MS, RD, LDN

siri@womenswaywmc.com • 865.329.8897
  1 average chicken breast
 1 fish filet
 Any cooked meat about the size of a deck
of cards
Beef Portion
Best Choices:
USDA Good or Choice grades of lean beef (round, sirloin and flank 1
steak) ounce
Tenderloin
Chipped Beef

Next Best Choices:

1
Ground Beef ounce
Roast (rib, chuck, rump)
Steak (cubed, Porterhouse, T-bone)
Meatloaf

Count a fat exchange for the beef cuts listed below

1
Most USDA Prime cuts of beef; ribs, corned beef ounce

Pork

1
Best choices: ounce
Fresh Ham
Canned, cured, or boiled ham
Canadian bacon
Tenderloin

1
Next best choices: ounce
Chops
Loin Roast
Boston butt
Cutlets

Count a fat exchange for the pork cuts listed below:

Spareribs
Ground pork
Pork sausage (patty or link)

Veal

1
Best choices: ounce
Chops
Roasts
Next best choices: 1

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 ounce
Cutlets: ground of cubed, unbreaded

Poultry

1
Best Choices (skinless): ounce
Chicken
Turkey
Cornish hen
Ground chicken or turkey breast
1
Next best choices: ounce
Domestic duck or goose
Ground turkey
1
Count a fat exchange for the chicken cuts listed below: ounce
chicken with skin or any fried chicken product

Fish

1
Best choices: ounce
All fresh and frozen fish
2
Crab, lobster, scallops, clams (fresh or canned in water) ounces
Shrimp (without breading or fat) 5 large
Oysters, medium 6
Water-packed tuna 1/4 c

Next best choices:

Tuna canned in oil (drained)

1
Count a fat exchange for any fried fish product ounce

Wild Game

Best choices:
1
Venison, rabbit, squirrel, pheasant, duck, goose (skinless) ounce

Other

Best choices:
1
95% fat-free luncheon meat ounce
Egg Whites 3
Egg substitutes with less than 55 calories per 1/4 c 1/4 c
Low-fat frankfurter (such as Healthy Choice) 1

Next Best Choices:

Siri Khalsa-Zemel MS, RD, LDN

siri@womenswaywmc.com • 865.329.8897
 1
86% fat-free luncheon meat ounce
2% cottage cheese 1/4 c
Egg (high in cholesterol-limit to 3 whole eggs per week) 1
Egg substitutes with 56-80 calories per 1/4 cup 1/4 c
4
Tofu (2.5" x 2.75" x 1") ounces

Count a fat exchange for the products listed below

1
Regular luncheon meat (bologna, salami, pimento loaf ounce
1
Sausage (Polish, Italian) ounce
1
Knockwurst (smoked) or Bratwurst ounce
Frankfurter (turkey) 1 frank
Frankfurter (beef, pork, or combination) *Count 2 F exchanges 1 frank

Siri Khalsa-Zemel MS, RD, LDN

siri@womenswaywmc.com • 865.329.8897
 Nuts, Seeds and Legumes
Aside from being rich in energy (this group is a rich
source of polyunsaturated and monounsaturated fatty
acids), nuts, seeds and legumes also provide magnesium,
protein and fiber.
Special Note: It is important to remember the low
sodium focus of the DASH eating plan when selecting nuts,
seeds and legumes. Choose unsalted, raw and dry roasted
varieties whenever possible. If a serving of nuts, seeds or
legumes does include added sodium, refer to the sodium
exchange section and adjust your food diary entry
accordingly.

Nuts Portion Exchange

1/3 cup
Almonds (1.5 oz) 1
1/3 cup
Cashews (1.5 oz) 1
1/3 cup
Other nuts (1.5 oz) 1
1/3 cup
Peanuts (1.5 oz) 1
Peanut Butter 2T 1
1/3 cup
Pecans (1.5 oz) 1
1/3 cup
Walnuts (1.5 oz) 1

Seeds
Pine Nuts 2T 1
Pumpkin Seeds 2T 1
Sunflower Seeds (no shells) 2T 1

Legumes
Boiled soybeans 1/4 cup 1
Roasted soybeans 2T 1
Lima beans 1/2 cup 1
Peas, green (canned or frozen) 1/2 cup 1
Beans (green, waxed Italian) 1/2 cup 1
Lentils, cooked 1/3 cup 1
Beans and peas, cooked (i.e. kidney, white, split, black- eyed) 1/3 cup 1

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siri@womenswaywmc.com • 865.329.8897
 Fats and Oils
One fat exchange contains approximately 5 grams of
fat and about 45 calories.
Focus on healthy, unsaturated fats from whole foods and
make an effort to limit saturated fats. Each serving listed
below is equal to one fat exchange.
Unsaturated Fats (Healthier) Portion
1/8
Avocado medium
Guacamole 2T
Light/ Low-Fat Salad dressing (see "free" list for fat free and low cal-
dressing) 2T
Low- Fat/ Light Margarine (Trans-fatty acid free) 1T
Low- Fat/ Light Mayonnaise 1T
Margarine 1 tsp
Margarine (Trans-fatty acid free) 1 tsp
Mayonnaise 1 tsp
Oil (any type) 1 tsp
Olives, small 10 olives
Olives, large 5 olives
Regular Salad dressing 1T

Saturated Fats (limit if possible)

Bacon 1 slice
Bacon grease 1 tsp
Beef suet 1/4 oz
Butter 1 tsp
Chitterlings 1/2 oz
Coconut, shredded 2T
Coffee creamer, liquid 2T
Coffee creamer, powdered 4 tsp
Cream cheese 1T
Fat back 1 tsp
Heavy whipping cream 1T
Lard 1 tsp
Pork jowl 1/4 oz
Salt pork 1/4 oz
Shortening 1 tsp
Sour cream ( see "free foods" list for fat-free and light sour cream) 2T

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siri@womenswaywmc.com • 865.329.8897
 Sweets and Added Sugars
Special Note: When counting your sweets and added
sugar exchanges, remember that this applies both to a slice
of cake or a cookie, and also to adding sugar to your
morning coffee or drinking a sugar-sweetened beverage (i.e.
a can of regular soda).

Item Portion Exchanges

Cake/ Pie/ Baked Desserts

Angel food cake 1/12 of cake 2 Grains
Brownie (prepared from mix) 2" square 1 Grain + 1 Sweet + 1 Fat
1/12 of cake or 3"
Cake, no frosting square 2 Grain + 2 Fat
1/12 of cake or 3"
Cake, with frosting (basic van/choc cake) square 2 Grain+ 1 Sweet + 1 Fat
1/12 of cake or 3"
Carrot Cake, with icing square 1 Grain + 2 Sweet + 6 Fat
Cheesecake 1/8 of pie 1 Grain + 1 Sweet + 7 F
Cupcake, with icing 1 cupcake 1 Grain + 1 Sweet + 1 Fat
Fruit- Filled pie 1/8 of pie 1 Grain + 1 Sweet + 3 Fat
Pecan pie 1/8 of pie 2 Grain + 2 Sweet+ 4 Fat

Cookies
Animal Crackers (unfrosted) 8 crackers 1 Grain
Chips Ahoy chocolate chip cookies 2 cookies 1 Grain + 2 Fat
Chocolate chip cookies, made from dough 1 small (2") 1 Grain + 1 Fat
Fig Newtons 2 cookies 1 Grain + 1/2 Fat
Gingersnaps 3 snaps 1 Grain
Little Debbie Snack Cakes 1 pack (2 cakes) 1 Grain + 2 Sweet + 3 Fat
Oatmeal cookies 2 small 1 Grain + 1 Fat
Oreo Cookies 2 cookies 1 Grain + 1.5 Fat
Sugar Cookies 2 small 1.5 Sweet + 1 Fat
Vanilla Wafers 6 small 1 Grain + 1 Fat

Candy
Butterfinger 1 regular bar 1 Grain + 2 Sweet + 2 Fat
Candy Corn 1/4 cup 3 Sweet
Hershey Bar 1 regular bar 1.5 Sweet + 3 Fat
M&M's, plain 1 regular bag 2.5 Sweet + 2 Fat
M&M's, peanut 1 regular bag 2 Sweet + 2 Fat
Reese Peanut Butter Cups 2 1 Grain + 1 Sweet +3 Fat
Skittles 1 regular bag 1 Grain +3 Sweet
Snickers 1 regular bar 1 Grain + 1 Sweet + 3 Fat
Starburst 1 regular pack 4 Sweet
Twix 1 pack (2 bars) 1 Grain + 1 Sweet + 3 Fat

Ice Cream/ Frozen Desserts

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Specialty ice cream 1/2 cup 2 Sweet + 1 Fat
Ice cream 1/2 cup 1 Sweet + 2 Fat
Frozen Yogurt (note: add 1/2 Fr exchange for fruit 2 Sweet + 1/2 Dairy + 2
varieties) 1/2 cup Fat

Other
BBQ Sauce 2T 1 Sweet
Hershey's chocolate syrup 2T 2 Sweet
Icing (store bought) 2T 2 Sweet + 1 Fat
Pudding, sugar-free, made with skim milk 1/2 cup 1/2 Grain + 1/2 Dairy
Pudding, regular, made with milk 1/2 cup 1 Grain + 1/2 Dairy
Regular soft drinks 12 oz can 3 Sweet
Sugar/ Honey/ Pancake Syrup/ Jelly 1 T (or 3-4 tsp) 1 Sweet
Sweet tea, Kool- Aid, and other sweetened drinks 4 oz (1/2 cup) 1 Sweet
Soda 16 oz bottle
Lemonade 1 cup (8 oz)

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siri@womenswaywmc.com • 865.329.8897
 Combination Foods
These combination foods do not fit into any one food list.
This is a list of average values for some typical combination
foods; specific brands or recipes can vary greatly. Always
check labels for serving sizes—as well as grams of
carbohydrates, protein, and fat- to fit the correct exchanges.
Special Note: Pay special attention to the sodium content in
combination foods as it is highly variable based on the
preparation methods. When eating out, realize that foods will
most likely be higher in sodium than their homemade
counterparts and note the difference in your food diary.

Food Item Portion Exchange

Casseroles, homemade 1 cup 2 Grains + 2 Lean Meat + 1 Fat
Chili with beans (canned) 1 cup 2 Grain + 2 Lean Meat + 2 Fat
Chow mien (without noodles or rice) 2 cup 1 Grain + 2 Lean Meat + 2 Vegetable
1 tomato (4-6
Fried green tomatoes slices) 1 Grain + 1 Vegetable + 1 Fat
Hoppin' John 1 cup 3 Grain
2 Grain + 1 Lean Meat + 1 Dairy+ 1
Lasagna 1 cup Fat
Macaroni and Cheese 1 cup 2 Grain + 1 Dairy + 2 Fat
Pizza, cheese 2 slices of a 14" 4 Grain + 1 Dairy + 2 Fat
Pizza, meat 2 slices of a 14" 4 Grain + 1 Dairy + 4 Fat
Soups:
Bean 1 cup 1 Grain + 1 Lean Meat + 1 Vegetable
Chunky, all varieties 10 3/4 ounce can 1 Grain + 1 Lean Meat + 1 Vegetable
Cream, made with water 1 cup 1/2 Grain + 1 Fat
Cream, 98% fat-free, made with
water 1 cup 1 Grain
Cream, 98% fat-free, made with
milk 1 cup 1 Grain + 1/2 Dairy
Vegetable 1 cup 1 Grain
Spaghetti and meatballs 1 cup 2 Grain + 1 Lean Meat + 1 Fat

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siri@womenswaywmc.com • 865.329.8897
 Beverages
Alcoholic Beverages
Drink Portion Exchanges
Wine 6 oz 1.5 Grain or 2.5 Sweet
Liquor 1 oz/ 1 shot 1 Fat
Beer 12 ounces 1 Grain + 1 Sweet
Light Beer 12 ounces 1 Grain or 1.5 Sweet
Margarita 6 ounces 2 Grain + 2 Sweet + 2.5 Fat
Daiquiri 6 ounces 2 Grain + 1 Sweet + 2 Fat
Wine Cooler 12 ounces 2 Grain + 3 Sweet
Whiskey Sour 3.5 ounces 2 Sweet + 1 Fat
Tom Collins 7.5 ounces 2 Sweet + 1 Fat
Screw Driver 7 ounces 2 Sweet + 1 Fat
Bloody Mary 7.5 ounces 1 Sweet + 1 Vegetable + 2 Fat
Pina Colada 6 ounces 2 Grain + 1 Sweet+ 2 Fat
Rum and Soda 8 ounces 1 Sweet + 2 Fat

Other Specialty Beverages

Starbucks low fat Frappuccino 1 bottle 1 Sweet + 1 Dairy
12 ounce
Carmel/ Mocha Macchiato (tall) 1 Sweet + 1 Dairy + 1/2 Fat
Latte (non fat milk, no sugar
added) 12 ounces 1.5 Dairy
Cappuccino (unsweetened) 8 ounces 1/2 Dairy
Specialty Coffee syrups 1 shot 1 Sweet
Cappuccino from machine 1 cup (8 oz) 1.5 Sweet +1 Fat
2 cup 1 Grain +1.5 Sweet +1/2 Dairy + 1.5
Cappuccino from machine (16 oz) Fat

Siri Khalsa-Zemel MS, RD, LDN

siri@womenswaywmc.com • 865.329.8897
Abbreviations Key
When recording the amount of food eaten, feel free to refer
to these units of measure
Measures:
• T= Tablespoon
• tsp= teaspoon
• c= cup
• oz= ounce
• (“)= inches
• 8 fluid ounces= I cup (4 fluid ounces= ½ cup)
• 16 ounces by weight= 1 pound
• 1 T= 3 tsp
• 4 T [liquid measure]= ¼ cup
• 2 T [liquid measure]= 1 fluid ounce

Siri Khalsa-Zemel MS, RD, LDN

siri@womenswaywmc.com • 865.329.8897
 Siri Khalsa-Zemel MS, RD, LDN
siri@womenswaywmc.com • 865.329.8897