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- 1 cup of low-fat/fat-free milk or yogurt
- 1 ½ ounces of low-fat or fat-free natural cheese
- 2 ounces of low-fat or fat-free processed cheese
Fats
- 1 tablespoon of low-fat mayonnaise
- 2 tablespoons of light salad dressing
- 1 teaspoon of vegetable oil
Your calorie level and therefore the number of exchanges you should eat each day depends on your age, height and weight. Seek out the assistance of a local dietitian who can help you determine how many calories - and therefore exchanges of each food group - you should be eating. If you don't have access to a dietitian, the mypyramid.gov website can provide you with the same information.
