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Fat Exchange

Fat Exchange

The Fat Exchange List is one of six food exchange lists. Each item on the Fat Exchange List contains approximately:

0 grams carbohydrate
0 grams protein
5 grams fat
45 calories

Each item equals one Fat Exchange when used in the amount specified:

Margarine+*1 teaspoon
Avocado (4 " in diameter)+**1/8
Corn oil1 teaspoon
Cottonseed oil1 teaspoon
Safflower oil 1 teaspoon
Soybean oil1 teaspoon
Sunflower oil1 teaspoon
Olive oil+**1 teaspoon
Peanut oil+**1 teaspoon
Olives+**5 small
Almonds+**10 whole
Pecans+**2 large whole
Spanish peanuts+**20 whole
Virginia peanuts+** 10 whole
Walnuts+**6 small
Nuts, other+**6 small
Butter 1 teaspoon
Bacon fat1 teaspoon
Bacon, crisp1 strip
Cream - light2 tablespoons
Sour cream2 tablespoons
Half and half1 tablespoon
Cream cheese1 tablespoon
French dressing***1 tablespoon
Italian dressing***1 tablespoon
Lard1 teaspoon
Mayonnaise***1 teaspoon
Salad dressing, mayonnaise type***2 teaspoons
Salt pork3/4" cube

+ Polyunsaturated foods

* Only made with corn oil, cottonseed oil, safflower oil, soybean oil, or sunflower oil

** Fat content is primarily monounsaturated

*** If made with corn oil, cottonseed oil, safflower oil, soybean oil, or sunflower oil, can be used on a Low Fat Diet (Pritikin) or Low Fat Diet (Non Pritikin)

Iowa Dietetics Association. 1984. Simplified Diet Manual: with Meal Patterns, 5th ed. Iowa State University Press; Ames, Iowa. 108.


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