Choose the number of servings for each meal or snack from this list. Each food is exchanged as 1 serving based on the U.S. or Metric Serving Size listed.
Choose monounsaturated or polyunsaturated fats.
Saturated fats and trans fats cause heart disease by increasing blood fats like LDL (low density lipoproteins) cholesterol.
| Food | U.S. Serving Size | Metric Serving Size |
|---|---|---|
| almond butter | 1 1/2 teaspoons | 5 grams or 8 milliliters |
| almonds, dry roasted | 7 | 7 or 9.4 grams |
| avocado, fresh | 2 tablespoons | 28.8 grams or 30 milliliters |
| Brazil nuts | 2 | 2 |
| cashew butter | 1 1/2 teaspoons | 5 grams or 8 milliliters |
| cashew nuts, dry roasted | 7 | 7 nuts or 10 grams |
| cashew nuts, oil roasted | 6 | 6 nuts or 8.5 grams |
| hazelnuts or filberts | 5 | 5 |
| macadamia nuts, dry roasted | 3 | 3 |
| mixed nuts, dry roasted | 7 | 7 nuts or 10 grams |
| mixed nuts, oil roasted | 6 | 6 nuts or 8.4 grams |
| oil, Canola | 1 teaspoon | 5 milliliters |
| oil, peanut | 1 teaspoon | 5 milliliters |
| oil, safflower | 1 teaspoon | 5 milliliters |
| olives, black, pitted | 8 | 8 |
| olives, green, stuffed, large | 10 | 10 |
| peanut butter, smooth | 2 teaspoons | 10.6 grams or 10 milliliters |
| peanut butter, smooth, reduced-fat | 1 tablespoon | 15 grams or 15 milliliters |
| peanuts, dry roasted | 10 | 10 nuts or 10 grams |
| peanuts, oil roasted | 10 | 10 nuts or 9 grams |
| pecans, dry roasted | 4 halves | 4 halves |
| pecans, oil roasted | 4 halves or 1/4 ounce | 4 halves or 7 grams |
| pistachios, dry roasted | 16 | 16 |
| Food | U.S. Serving Size | Metric Serving Size |
|---|---|---|
| blue or Roquefort salad | 1 tablespoon | 15 grams or 15 milliliters |
| Caesar salad dressing | 2 teaspoons | 10 grams or 10 milliliters |
| creamy salad dressing, reduced-fat | 2 tablespoons | 32 grams or 30 milliliters |
| flaxseed, whole | 1 tablespoon | 10.3 grams or 15 milliliters |
| French salad dressing | 1 tablespoon | 10.3 grams or 15 milliliters |
| Italian salad dressing | 1 tablespoon | 16 grams or 15 milliliters |
| margarine - like spread, light, (Benecol) | 2 teaspoons | 15 grams or 15 milliliters |
| margarine - like spread, regular, (Benecol) | 2 teaspoons | 15 milliliters |
| margarine - like spread, tub, low-fat | 1 tablespoon | 14 grams or 15 milliliters |
| margarine - like, spread, bottle | 1 teaspoon | 4.8 grams or 5 milliliters |
| margarine, liquid | 1 teaspoon | 4.6 grams or 5 milliliters |
| margarine, stick | 1 teaspoon | 4.7 grams or 5 milliliters |
| margarine, tub | 1 teaspoon | 4.7 grams or 5 milliliters |
| mayonnaise | 1 teaspoon | 4.6 grams or 5 milliliters |
| mayonnaise, light | 1 tablespoon | 16 grams or 15 milliliters |
| Miracle Whip | 1 tablespoon | 16 grams or 15 milliliters |
| Miracle Whip free | 2 tablespoons | 32 grams or 30 millilters |
| Miracle Whip light | 1 tablespoon | 16 grams or 15 milliliters |
| oil, corn | 1 teaspoon | 5 milliliters |
| oil, cottonseed | 1 teaspoon | 5 milliliters |
| oil, flaxseed | 1 teaspoon | 5 milliliters |
| oil, grape seed | 1 teaspoon | 5 milliliters |
| oil, soybean (Enova) | 1 teaspoon | 5 milliliters |
| oil, sunflower | 1 teaspoon | 5 milliliters |
| pine nuts (pignolia) | 49 nuts or 1 tablespoon | 49 nuts or 8.4 grams or 15 milliliters |
| pumpkin seeds, roasted | 1 tablespoon | 14.2 grams or 15 milliliters |
| ranch salad dressing | 2 teaspoons | 10 grams or 10 milliliters |
| ranch salad dressing, reduced fat | 2 tablespoons | 30 grams or 30 milliliters |
| sesame seeds | 1 tablespoon | 9 grams or 15 milliliters |
| sunflower seeds, dry roasted | 1 tablespoon | 9.4 grams or 15 milliliters |
| sunflower seeds, oil roasted | 1 tablespoon or 1/3 ounce | 9.4 grams or 15 milliliters |
| tahini seseame butter | 2 teaspoons | 9.9 grams or 10 milliliters |
| thousand island salad dressing | 1 tablespoon | 16 grams or 15 milliliters |
| walnuts | 4 halves or 1 ounce | 4 halves or 28.4 grams |
| Food | U.S. Serving Size | Metric Serving Size |
|---|---|---|
| butter blend with oil | 1 1/2 teaspoons | 7 grams or 7.5 milliliters |
| butter blend with oil, light | 1 tablespoon | 15 milliliters |
| butter, light | 1 tablespoon | 15 milliliters |
| butter, salted | 1 teaspoon | 4.7 grams or 5 milliliters |
| butter, salt-free | 1 teaspoon | 4.7 grams or 5 milliliters |
| butter, whipped, salted | 2 teaspoons | 6.3 grams or 10 milliliters |
| chitterlings, boiled | 2 tablespoons | 25 grams or 30 milliliters |
| cocounut milk, light | 1/3 cup | 80 milliliters |
| coconut milk, regular | 1 1/2 tablespoons | 22.5 milliliters |
| coconut shredded, sweetened, dried | 2 tablespoons | 10.6 grams or 30 milliliters |
| cream cheese | 1 tablespoon | 15 grams or 15 milliliters |
| cream cheese, reduced-fat (Neufchatel) | 1 1/2 tablespoons | 21.3 grams or 22.5 milliliters |
| half and half cream | 2 tablespoons | 30 milliliters |
| heavy whipping cream | 1 tablespoon | 14.9 grams or 15 milliliters |
| heavy whipping cream, whipped | 2 tablespoons | 14.9 grams or 30 millilters |
| light coffee cream | 1 1/2 tablespoons | 23 milliliters |
| oil, cocount | 1 teaspoon | 5 milliliters |
| oil, palm or palm kernel | 1 teaspoon | 5 milliliters |
| sour cream | 2 tablespoons | 24 grams or 30 milliliters |
| sour cream, reduced-fat or light | 3 tablespoons | 45 grams or 45 milliliters |
| whipped cream, pressurized can | 6 tablespoons | 18 grams or 30 millilters |
