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Exchange list
The exchange lists are the basis of meal planning. Food exchange lists are groups of measured foods providing the same amount of calories, protein, fats and carbohydrates. A balanced diet is when we incorporate all the food groups that provide us all the nutrients within the energy intake that is required.

The list give below each serving gives 100 kcal and one food item can be substituted with the other to meet the demands of nutrients in your body. Now you can plan your own diet as per your need.

100 kcal exchange list
Capacity of one standard katori -130 ml

Cereal exchange (1.5-3.5g protein)

Idli (big) – 1
idli(medium) – 2
Dosa (small) – 1
Dosa (big) – ½
Phulka – 2
Chapatti – 1
Puri – 2
Rava idli – 1
Veg sandwich – 1
Bread toast – 11/2
Bread pakora – 3
Plain rice – 3/4 k
Upma – 1/2 k
Veg noodles – 1/2 k
Coconut rice – 1/2 k
Pongal - 1/2 k
Boiled wheat rava – 1 k
Rice flakes upma/ Poha – 1/2 k
Naan – 2/3
Cheese sandwich – 1/2
Pulao - 1/2 k
Curd rice - 1/2 k

Pulse exchange (3-5 g protein)

Sambhar – 1 ½ k
Rasam – 2 ½ k
Thick dal – 1/2 k
Thin dal – 1 k
Channa masala – 1 k
Dry peas sundal – 1/2 k
Roasted Bengal gram chutney - 1/2 k
Sprouted moong dal – 1 heaped katori
Pesarattu/ Mug ka puda – 3/4
Baked masala vada – 2
Adai – 1
Vada – 1
Keerai – 3
Vada – 4
Bajji – 2
Bonda – 1

Meat exchange (5 g protein)

Egg omelette – 1
Scrambled eggs – one egg
Fish kolabu – 2/3 k
Fish fry – 1 small piece
Boiled egg with gravy – 1/3 to 1/2 serving
Meat curry – 1 serving
Egg custard - 1/2 k

Milk exchange (4.5 g of protein)

Milk – 150 ml – 1 tea cup
Curd – 150 ml – 1 tea cup
Cheese – 1 1/3 to 1/2 serving
Buttermilk – I glass (350 m)
Paneer – 40 g
Badam milk shake – 1/4 glass
Banana milk shake – 1/3 glass
Milk kheer - 1/2 k
Carrot kheer – 3/4 k

Vegetable A exchange

Curry without coconut and - 1 heaped katori
Gravy with simple seasoning
Plain tomato soup – 2 k
Soup with white sauce – 1 k
Mint chuteney - 1/2 k
Onion chutney - 1/2 k

Vegetable B exchange

Roots and tubers curry - 1/2 k
Cutlet – 1/2

Fruit exchange

Apple – 1 medium
Banana – 1 Custard apple -1
Pinapple – 3 slices
Orange – 2 ½
Sapota – 2 (small)
Fruit salad (no sugar) – 3/4 k
Guava– 1 (big)
Papaya –1 medium bowl chopped
Grapes – 10-15

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