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Exchange Menu - Snacks


 

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Below are the exchange menus for snacks.  In addition to the exchanges, you will find the calories for each menu.  These are not the exact calories, but rather an estimation based on the average caloric value of each exchange.  These amounts are shown on the Menus & Meals page under tips.

Tips for following the exchange menus:

1.  I don't eat three meals a day.  I eat three small meals and three snacks.  If you find you prefer to eat three large meals, add one of these snack to one or more of meals on the lunch & dinner exchange menus.
2.  Any item followed by an asterisk (*) is an personal recipe.  Please visit the recipe page to find this recipe.
3.  Any item from an exchange group can be substituted for another.  For instance, if I have 1/2 orange shown and you prefer an apple, have a half an apple instead.  Any serving of fruit shown can be substituted for a 1/2 c. of canned fruit.  Two tablespoons of raisins can be substituted for any other dried fruit.  If the menu shows a bagel and you don't have bagels in the house, substitute two pieces of light bread (or one piece of regular bread).  One ounce of a particular meat can be substituted for an equal amount of another meat.  If a cup of regular milk is substituted for skim milk, you will need to add a fat exchange to that menu. 
4.  I use the following abreviations:  FF - fat free, SF - sugar free, RD - reduced fat
5.  If a fruit is shown as "1" piece, it is 1 small piece.  If a fruit is shown as a "1/2" piece, it is a 1/2 of a large piece.  All fruit that is canned should be in its own juice or unsweetened.
6.  On some menus, you'll find "100 calories choice" and the menu item is "100 calorie pack choice."  The reason for this is that a few days throughout the week I allow myself that freedom when I want something sweet or something to snack on.  I do this approximately 3-5 days a week.  On those days, I make sure that the other exchanges that I eat are on the low end of the calorie range for the exchange.  In other words, 1 oz. of skinless chicken breast instead of 1 oz. of pork or beef.
7.  Of course, as stated several times throughout the website, if you have any questions please don't hesitate to contact me.
8.  This information is correct to the best of my knowledge.  However, I have been known to make mistakes.  Hopefully there aren't any in these menus as I've done my best and taken a considerate amount of time to check, double check and triple check.  If you find an error, please let me know and I will be certain to correct it.


 

 EXCHANGES  MENU  EXCHANGES  MENU

1 Fruit

1 Meat

(120 calories)

1/2 apple

1 light cheese stick

1 Fruit

1/2 Dairy

(145 calories)

2 Tbl. raisins

1 small light yogurt

1 tsp. flax seed, ground

1 Fruit

1 Fat

1 Meat

(165 calories)

1/2 apple

2 Tbl. peanut butter

1 Fruit

1/2 Dairy

1 Fat

(145 calories)

1 orange

1 small light yogurt

2 tsp. flax seed, ground

 1 Fruit

1 Fat

(105 calories)

  1 orange

1/2 oz. almonds

1 Fruit

1 Fat

(205 calories)

1/2 c. cantelope

1/3 oz. nuts

2 Fruit

1/2 Dairy

1 Meat

1 Fat

(265 calories)

Smoothie:

1/2 c. tofu

1/2 c. light soy milk

1/2 banana, frozen

1/2 c. tropical fruit, frozen

1 Tbl. flax seed, ground

1 Fruit

1 Fat

1 Meat

100 calories choice

(265 calories)

1/2 banana

Fiber One bar

2 Tbl. peanut butter

1 Starch

1 Fruit

1/2 Dairy

(180 calories)

1/2 c. Fiber One cereal

1/2 c. light soy milk

1/2 c. peaches, canned

1 Fruit

1/2 Dairy

1 Fat

(145 calories)

1 small light yogurt

1/2 orange

2 tsp. flax seed, ground

1 Fruit

1/2 Dairy

1 Fat

(145 calories)

1/2 apple

1 small light yogurt

2 tsp. flax seed, ground

1 Fruit

1/2 Dairy

1 Fat

(145 calories)

1/2 banana

1 small light yogurt

1 Tbl. flax seed, ground

1 Fruit

1 Fat

(205 calories)

1/2 apple

1/2 oz. almonds 

1 Fruit

1 Fat

(205 calories)

12 cherries

1/3 oz. mixed nuts

1 Fruit

1 Fat

100 calories

(205 calories)

1 c. strawberries, sliced

1/3 oz. mixed nuts

1 oz. SF angel food cake

3 Tbl. FF Cool Whip

1 Fruit

1/2 Dairy

1 Fat

(145 calories) 

17 grapes

1 small light yogurt

1 Tbl. flax seed, ground

2 Starch

1 Meat

1 Fat

1 Fruit

(325 calories)

1 1/2 oz. baked torilla chips

1/4 c. black bean dip

3 Tbl. FF sour cream

3 dates

 

1 Starch

1 Fruit

1/2 Dairy

1 Meat

1 Fat

(205 calories)

1/2 c. Fiber One cereal

3 dates, chopped

1/2 c. light soy milk

1/2 c. FF cottage cheese

1 Tbl. flax seed, ground

2 Fruit

1 Meat

(180 calories)

3 dates

3 prunes

1 light cheese stick

1 Fruit

1 Fat

1 Starch

(185 calories)

12 cherries

1/3 oz. nuts

1 Vitalicious muffin top

1 Dairy

1 Starch

(160 calories)

1 SF, FF latte

1 Vitalicious muffin top

1 Fruit

1 Fat

100 calories choice

(205 calories)

3 prunes

1/3 oz. mixed nuts

100 calorie pack of choice

1 Fruit

1/2 Dairy

1 Fat

(145 calories)

2 tangerines

1 small light yogurt

2 tsp. flax seed, ground

1 Starch

1 Dairy

(160 calories)

1 Vitalicious muffin top

8 oz. skim milk

1 Fruit

1 Fat

100 calories choice

(205 calories)

1/2 apple

1/3 oz. mixed nuts

100 calorie pack of choice

1 Starch

1 Meat

1 Fruit

(200 calories)

1 bagel

1 oz. turkey meat

3 prunes

1 Starch

1 Fruit

1/2 Dairy

1 Meat

1 Fat

(285 calories)

1/2 c. Fiber One cereal

2 Tbl. raisins

1/2 c. skim milk

1/4 c. FF cottage cheese

2 tsp. SF jam

2 tsp. flax seed, ground

2 Fruit

2 Vegetable

1 Fat

(215 calories)

17 cherries

7 grapes

4 strawberries

10 baby carrots

10 cherry tomatoes

2 Tbl. light dip

1 Fruit

1 Meat

(120 calories)

1/2 apple

1 light cheese stick

2 Fruit

1 Fat

1 Meat

(225 calories)

1 apple

2 Tbl. peanut butter

1 Fruit

1/2 Dairy

1 Fat

(145 calories)

1/2 banana

1 small light yogurt

2 tsp. flax seed, ground

1 Fruit

1 Fat

1 Starch

(185 calories)

17 grapes

1/3 oz. nuts

17 mini rice cakes

1 Fruit

1 Fat

1 Meat

(170 calories)

1 kiwi

1/3 oz. nuts

1 light cheese stick

1 Fruit

1 Fat

100 calories choice

(205 calories)

1 plum

1/3 oz. mixed nuts

100 calorie pack of choice

2 Fruit

1 Dairy

1 Fat

(245 calories)

Smoothie:

1/2 banana, frozen

1/2 c. berries, frozen

1 small light yogurt

1/2 c. light soy milk

2 Tbl. flax seed, ground

1 Starch

1 Fruit

1/2 Dairy

1 Meat

1 Vegetable

(265 calories) 

1/2 c. Fiber One cereal

1/2 c. light soy milk

2 Tbl. raisins

1/4 c. FF cottage cheese

10 cherry tomatoes, halved

1 Fruit

1/2 Dairy

1 Fat

(145 calories)

16 cherries

1 small light yogurt

1 Tbl. flax seed, ground

1 Fruit

1 Meat

1 Vegetable

(145 calories)

1/2 banana

1 light cheese stick

1 small tomato

1 Fruit

1 Fat

1 Meat

(165 calories)

1/2 orange

1/3 oz. mixed nuts

1 light cheese stick

1 Fruit

1 Starch

1 1/2 Meat

(230 calories)

1/2 orange

1 bagel

1 oz. turkey meat

1 slice FF cheese

1 Meat

1 Fat

1 Starch

(185 calories)

2 Tbl. peanut butter

1 Vitalicious muffin top

1 Fruit

1 Meat

100 calories choice

(220 calories)

1/2 apple

1 oz. RF cheese

100 calories pack of choice

 

1 Fruit

1 Meat

(120 calories)

1 nectarine

1 light cheese stick

1 Fruit

1/2 Dairy

1 Fat

(145 calories)

3 dates, chopped

1 small light yogurt

1 Tbl. flax seed, ground

1 Fruit

1/2 Dairy

1 Fat

(145 calories)

12 cherries

1 small light yogurt

1 Tbl. flax seed, ground

1 Fat

1 Meat

(145 calories)

10 green olives

1 oz. RF cheese

1 Starch

1/2 Meat

(110 calories)

1 1/2 oz. lawash chips

4 Tbl. hummus

1 Starch

1/2 Dairy

(120 calories)

2 pc. light bread

Spray butter

Cinnamon/Splenda blend

4 oz. skim milk


Printable version:

 

For a printable version of this exchange menu, please visit the download page, scroll down until you reach Exchange Menu - Snacks.


 

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All site content © 2009 by Angela Farley. All rights reserved. Visitors are encouraged to use this material for personal use or to share with others to help them reach their goals. No material shall be used for personal gain (i.e. use on another website, publication, etc.). DISCLAIMER: This site is not intended to substitute for medical advice. I'm sharing what's worked for me. If there is any doubt, you are strongly encouraged to seek the advice of a health care professional.
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