6 exchanges from misc. 7 exchanges from misc. 9 exchanges from misc. Eat at least five servings of whole grain or enriched breads each day. Each fruit exchange provides approximately 40 calories of energy.
Fruits can be fresh, dried, cooked, canned, or frozen as long as no sugar is added.
Those in bold type are especially rich in vitamin C. Eat at least two exchanges of fruit each day, with at least one being a vitamin C rich fruit. The vegetables in bold type are especially rich sources of vitamins. Eat at least two servings of vegetables each day, including one vitamin-rich vegetable. You need at least two cups of milk or its equivalent each. Each meat exchange supplies approximately 55 to 75 calories of energy.