Fruit and Vegetable Exchange List
The following lists were set up by Dr Elizabeth Neal and are used by Great Ormond Street Hospital. You may use these lists or have ones that have been provided by your own dietitian.
FRUIT
Weights are given for raw fruit (not dried), fruit stewed without sugar, or fruit canned in natural juice. As there are individual variations in the carbohydrate content of the different fruits within a group, try and vary choices. If you find that one type of fruit is being used very regularly then discuss this with the dietitian as the overall ratio of your diet may need to be checked.
10% fruit
These contain an average of 10g carbohydrate per 100g. Use the amount prescribed for each meal:
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Apples Apricots Cherries Damsons Nectarines Paw-paw Oranges, including mandarin, satsuma and tangerines |
Peaches Pears Pineapple Plums Watermelon Canned fruit cocktail (in natural juice) |
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Lower Carbohydrate fruits
(approx 6 ½ %) - these contain an average of 6 ½ g carbohydrate per 100g. Use 1 ½ times the amount prescribed for each meal
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Blackberries Blackcurrants Blueberries Grapefruit Lemons Loganberries |
Melon - canteloupe, honeydew, galia Raspberries Redcurrants Strawberries Gooseberries Cranberries |
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Higher carbohydrate fruits
(approx 15%) - these contain an average of 15g carbohydrate per 100g. Use 2/3 of the amount of fruit prescribed for each meal:
Mango
Grapes
Lychees
Banana - contains approx 23g carbohydrate per 100g. Use 1/3 of the amount of fruit prescribed for each meal
VEGETABLES
Weights are given for raw (R) or cooked (C) vegetables. 'Cooked' refers to boiling or steaming. Try and vary choices due to individual variations in carbohydrate and protein content within a group. If one type of vegetable is being used at most meals discuss this with the dietitian to enable checking of the overall diet ratio.
Group 1 vegetables
These contain moderate amounts of carbohydrate and protein. Use the amount prescribed for each meal
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Beetroot - R Carrots - R or C Sprouts - R or C French beans - R or C Onion - R Swede - R Turnip - R Red or yellow pepper - R or C |
Mangetout - R or C Cabbage/spring greens - R Beansprouts - R Butternut squash – R or C Okra – R or C Broccoli – R Cauliflower – R |
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Group 2 vegetables
These contain lower amounts of carbohydrate and protein. Use twice the amount of vegetable prescribed for each meal
| Asparagus - R or C Aubergine - R Runner beans - R or C Broccoli - C Cabbage/spring greens - C Cauliflower - C Courgette - R or CGreen pepper - R or C Leeks - R or C Turnip - C Marrow - R |
Pumpkin - R or C Radish - R Spinach - R or C Spring onion - R Swede - C Tomato - R or canned Curly kale – R or C Watercress - R Chicory - R Celeriac – R or C Fennel - R |
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Group 3 vegetables
These are very low in carbohydrate. Use four times the amount of vegetable prescribed for each meal
Celery - R or C
Cucumber - R
Lettuce - R
Mustard & cress - R
Marrow - C
Mushroom – R
Fennel - C
Rhubarb - although actually a fruit, this is very low in carbohydrate, so can be used in group 3 vegetable amounts. It may be particularly useful if your child is constipated.
If you have any queries about these exchange lists and how to use them then please speak to your dietitian or phone the MF helpline on 0788 4054811.
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