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  Estimate the total calories in any meal by breaking it down into seperate components (or exchanges) of Carbs, Protein & Fat.
Example:
1 sandwich = [2 Starch] + [4 Lean Meat] + [1 fat] = 425 cal.
How many servings of CARBOHYDRATES?
Starch
  - 1/2 cup cooked cereal, grain or starchy vegetable
  - 1/3 cup cooked rice or pasta
  - 1 slice of bread
  - 1 oz of most snack foods
Fruit
  - 1 small fresh fruit (4 oz.)
  - 1/2 cup canned or fresh fruit or unsweetened fruit juice
  - 1/4 cup dried fruit
Nonstarchy Vegetables
  - 1/2 cup cooked vegetables or vegetable juice
  - 1 cup raw vegetables
Fat-Free/Low-Fat Milk (1%)
  - 1 cup (8 oz.) Fat-Free or Low Fat Milk
Reduced Fat Milk (2%)
  - 1 cup (8 oz.) Reduced Fat Milk
Whole Milk
  - 1 cup (8 oz.) Whole Milk
How many servings of PROTEIN?
Very Lean Meat
  - 1 oz Very Lean Meats
Lean Meat
  - 1 oz Lean Meats
Medium-Fat Meat
  - 1 oz Medium Fat Meats
High-Fat Meat
  - 1 oz High-Fat Meats
How many servings of FAT?
Fat Group
  - 1 tsp of regular margarine or vegetable oil
  - 1 Tbsp of regular salad dressing