AMWAY FOOD EXCHANGE GUIDE Know the exchanges of your favorite AMWAY foods to keep healthy eating in check!
Food Exchange Facts Food exchanges can help you eat consistent amounts of macronutrients, such as fats, protein, and carbohydrates each day. Any food on a particular list can be traded or exchanged for any other food from the same list. Food Exchange Categories Protein: 0 g carb, 7 g protein, 0 3 g fat, 55 calories Fat: 0 g carb, 0 g protein, 5 g fat, 45 calories Vegetables: 5 g carb, 2 g protein, 0 g fat, 25 calories Fruit: 15 g carb, 0 g protein, 0 g fat, 60 calories Dairy (nonfat): 12 g carb, 8 g protein, 0 3 g fat, 90 calories Carb: 15 g carb, 3 g protein, 0 1 g fat, 80 calories Free Foods: 5 or fewer g carb, fewer than 20 calories The exchanges listed in this guide are per the nutritional information recommended serving size, unless otherwise noted. Nutrilite Bars, Shakes, and Snacks Weight Management Meal Bars Variety Pack 10-7389 Blueberry Crunch 10-7388 Cranberry Almond 10-7386 Lemon Twist 10-7387 Chocolate Crisp 10-7385 1 fat 1 dairy 1 carb Sports Nutrition Energy Bars Chocolate Nut Roll 10-6528 ½ fat 1½ dairy Vanilla Pretzel 10-6529 ½ fat 2 dairy Mixed Berry Smoothie 10-9164 1 dairy 1 carb Meal Replacement Shakes Milk Chocolate 10-4654 French Vanilla 10-2000 1 protein ½ fat 1 dairy Protein Bars Chocolate Delight 11-0536 Cinnamon Bun 11-0537 2 protein 1 dairy Protein Shakes Chocolate 10-6531 Vanilla 10-6532 Mixed Berry Smoothie 10-9171 3 protein 1 fat Recovery Cookie Chocolate Chunk 10-9165 1 fat 1 dairy ½ carb Snack Bars Variety Pack 10-7384 Caramel Crème 10-7382 Fudgy Brownie with Almonds 10-7380 Cranberry Crunch 10-7381 Chocolate Caramel 10-7383 ½ protein 1 carb Whey Protein Bars Chocolate Peanut Butter 11-0305 1 protein 1½ fat 2 dairy Whey Protein Powder Chocolate 10-6410 Vanilla 10-6411 3 protein
Nutrilite Bars, Shakes, and Snacks cont. Healthy Drinks Antioxidant Juices Tropical 10-5479 Berry 10-5521 2 fruit Twist Tubes Raspberry for Joint Health 10-5482 Tropical Sport 10-5485 Blueberry flavor with Antioxidants 10-5484 Strawberry Kiwi flavor for Immunity 10-5483 Intelligence for Your Life Healthy Snacks Almond Nut Bar 10-9161 ½ protein 2 fat 1 carb Steel Cut Oat Bar Apple Cinnamon 10-6277 ½ fat 1 carb All Natural Almond Clusters 10-9162 2 fat 1 carb Kids Steel Cut Oat Bar Cherry Fruit 10-6278 Steel Cut Oat Bar Blueberry 10-6276 Smart Menu Options Snacks Crunchy All Natural Kettle Chips Combo Pack 71-4831 1 fat 1 carb Crunchy Snacks Variety Pack 71-4832 1 fat 1 carb Baked Crisps Variety Pack 74-4994 Multigrain Chips Variety Pack 74-4990 ½ fat 1 carb
Snacks cont. Dips Gourmet Salsa and Dip Assortment 71-5032 Fiesta Gourmet Salsa Ripe Peach Gourmet Salsa Texas Border Black Bean Salsa Con Queso Gourmet Salsa 1 fat All Natural Salsa 74-4993 2 T. (1 serving) = 4 T. (2 servings) = 1 vegetable Snacks Nuts Dark Chocolate Covered Almonds 74-8142 3 fat 1 carb Premium Nut Crunch Snacks 74-0675 1 protein 2 fat ½ carb Heart Healthy Mixed Nuts 74-6018 4 fat Roasted Nut Variety Bags 71-3264 2 fat 1 carb Snacks Tortilla Chips Blue Corn Tortilla Chips 74-4992 1 fat 1 carb White Corn Tortilla Chips 71-4806 1 fat 1 carb Snacks Trail Mixes Country Trail Mix Snack Packs 74-4986 Entire bag (2 servings) = 2 fat Half bag (1 serving) = 1 fat 1 carb Premium Fruit and Nut Mix 71-8927 1 fat 1 fruit Dried Fruit Mix 74-4987 Entire bag (2 servings) = 2 fruit Half bag (1 serving) = 1 fruit 1 carb Trail Mix Variety Pack 71-3263 2 fat 1½ carb Marathon and Energizer Mixes 71-3241 Energizer = 1 fat 1 fruit Marathon = 1 protein 3 fat ½ fruit Spicy Mix Blends 74-8147 Asian Cocktail: 1 fat 1 carb Bayou Mix: 2 fat 1 carb Fiesta Mix: 2 fat 1 carb
Pantry Essentials Breakfast Foods 100% Natural Quick Oats 71-3160 Organic Golden Flax Cereal 71-3359 1 fat All Natural Granola Cereal 71-3358 1 fat Organic Milled Flax Seed 71-9049 1½ fat 1 vegetable All Natural Hi-Protein Crunch Cereal 74-5985 1 protein 1 carb Organic Oats and Honey Granola Cereal 74-4961 1 fat Cranberry Crunch Cereal 74-4843 Oatmeal Cups: Maple Brown Sugar 74-6015 Lite Pancake Syrup 74-0714 1½ carb Oatmeal Cups: Strawberries & Crème 74-6016 Organic Breakfast Tart Apple 74-0712 Oatmeal Instant Variety Pack 71-3163 3 carb Organic Breakfast Tart Blueberry 74-7262 Oatmeal Raisin Breakfast Squares 74-4842 Organic Breakfast Tart Strawberry 74-0704 Whole Wheat Pancake Mix 74-7263 3 carb
Pantry Essentials cont. Canned Meats Chunk Light Tuna 71-5735 1½ protein Chunk White Chicken 71-3340 1½ protein Solid White Albacore Tuna 71-5766 1½ protein Condiments Canola Mayonnaise 71-3299 2 fat Yellow Mustard 74-8086 Ketchup 71-8373 Oils/Sprays Canola Oil 74-8084 3 fat Pan Coating and Flavoring Spray, Buttery Flavored 71-3243 Extra Virgin Olive Oil 71-3323 3 fat Pan Coating and Flavoring Spray, Canola Oil 71-3242
Pantry Essentials cont. Pasta All Natural Deluxe Shells and Cheese 71-3201 1 fat 1 dairy Organic Spaghetti 71-3251 2½ carb Multigrain Spaghetti Pasta 74-7258 Organic Whole Wheat Spaghetti 71-4391 2½ carb Organic Penne Pasta 71-3250 2½ carb Pasta Sauces Meat Flavored Pasta Sauce 74-4868 2 vegetable 1 carb Tomato Basil Marinara Sauce 71-3297 2 vegetable Three Cheese Pasta Sauce 74-0723 1 vegetable ½ dairy Peanut Butter and Jelly All Natural Creamy Peanut Butter 74-6026 3 fat ½ carb Fruit Spread Variety Pack 71-3202 1 fruit Crunchy Peanut Butter 71-3235 3 fat ½ carb Rice Shredded Cheese Organic Brown Rice Bowl 74-2613 Shredded Parmesan Natural Cheese 71-3550
Pantry Essentials cont. Soups Tomatoes Soup Bowl Chicken Variety Pack 71-3339 - Chicken and Rice: ½ protein, 2 vegetable, 1 carb - Chicken Noodle: ½ protein, 1 vegetable, 1 carb Organic Diced Tomatoes 74-0729 1 vegetable Prepared Meals Entrees Asian Variety Pack 74-0730 - Chicken with Almonds, Rice, and Vegetables: 2 protein, ½ fat, 2 vegetable, - Ginger Shiitake Beef: 2 protein, 2 vegetable, - Sweet & Sour Chicken with Rice: 2 protein, 2 vegetable, Zesty Italian Variety Pack 71-3027 - Pasta Chicken Parmesan: 2 protein, 1 fat, - Rotini with Meatballs: 2 protein, 1 fat, - Vegetable Lasagna: 2 protein, 1 fat, 3 carb Chicken Variety Pack 71-3028 - Chicken with Almonds, Rice, and Vegetables: 2 protein, ½ fat, 2 vegetable, - Mashed Potatoes with Gravy and White Chicken: 2 protein, 1 fat, - Pasta Chicken Parmesan: 2 protein, 1 fat, 2011 All rights reserved. Printed in the USA. 46124ENB