FAT EXCHANGE LIST
Unsaturated Fats
Avocado 1/8 medium
Margarine: stick or tub 1 tsp.
Margarine, lower-fat 1 tbsp.
Mayonnaise 1 tsp.
Mayonnaise, reduced- calorie 1 tbsp.
Nuts and seeds
Almonds, dry roasted
Cashews,dry roasted
6 whole
1 tbsp.
Pecans 2 whole or 4 halves
Peanuts 20 small or 10 large
Walnuts 2 whole
Other nuts 1 tbsp.
Seeds, pine nuts, sunflower ( without shells), pumpkin, and sesame seeds 1 tbsp.
Tahini paste 2 tsp.
Oil ( corn, cottonseed, safflower,
Soybean, sunflower, olive, peanut)
1 tsp.
Olives 10 small or 8 large
Salad dressing, mayonnaise- type 2 tsp.
Salad dressing, mayonnaise-type, Reduce calorie 1 tbsp.
Salad dressing, reduced- calorie 2 tbsp.
Salad dressing (oil varieties)
(Two tablespoons of low-calorie salad dressing is a free food)
1 tbsp.
Saturated Fats
Butter, stick 1tsp.
Butter, whipped 1 tsp.
Butter, reduced-fat 2 tsp.
Bacon 1 slice
Chitterlings 1 /2 oz (2 tbsp.)
Coconut, shredded 2 tbsp.
Coffee whitener, liquid 2 tbsp.
Coffee whitener, powder 4 tsp.
Cream (light, coffee, table) 2 tbsp.
Cream, half and half 2tbsp.
Cream, sour 2 tbsp.