Healthy Exchanges
We know not everyone has the same taste buds, so we’ve created a Healthy Exchange resource
to help you choose the foods you like and work them into the Optimal Health 3 & 3 Plan®!* It lists
a variety of food options with serving sizes around 100 calories and 15g of carbohydrate or less.
You will also find recommended serving sizes for alcohol and sweet treats that can occasionally be
incorporated into your Optimal Health 3 & 3 Plan as the “Free Choice.”
The amounts of food you’ll eat from each food group depends on the number of calories you burn
each day (your total energy expenditure). If you haven’t already, work with your OPTAVIA Coach
to calculate your total energy expenditure, and then use the Healthy Exchange List along with your
Optimal Health 3 & 3 sample meal plan to create balanced meals.
*The Healthy Exchange List is designed specifically for the Optimal Health 3 & 3 Plan. The options listed are not suitable substitutions for
OPTAVIA Fuelings during the weight-loss phase of the program.
On the Optimal Weight 4 & 2 & 1 Plan® and Optimal Weight 5 & 2 & 2 Plan®, you may incorporate 1-2
servings (depending on your plan) of starch, fruit, or dairy as your healthy snack each day. Only choose
options from the fruit, starch, and dairy food lists on these plans. For more information and a list of
choices, please see your Plan Guide.
Fruit
Food Amount
Fresh whole fruit (apple, pear, orange) 1 small (4 oz.)
Chopped fresh fruit ½ cup
Canned fruit (no sugar added) ½ cup
100% fruit juice ½ cup (4 oz.)
Dried fruit 2 Tbsp
Tangerines or plums 2 small
Grapes 17 small
Cherries 12
Berries ¾ cup
Goji berries (dried, unsweetened) 1 oz.
Dates 3
Kiwi 1
Melon (cantaloupe, honeydew, watermelon) 1 cup cubed
Banana ½ large (4 oz.)
Tips:
• Consume fruit with the skin on for extra fiber.
• When choosing canned fruit, select those packed in water or 100% fruit juice instead of syrup.
• Limit dried fruit, which is higher in calories and can have added sugar.
• Choose whole fruit instead of fruit juices for fiber, increased satiety, and less sugar.
Dairy
Food Amount
Fat-free or low-fat milk 1 cup (8 oz.)
Milk substitute (soy, rice, almond, cashew) 1 cup (8 oz.)
Evaporated milk ½ cup (4 oz.)
Nonfat or low-fat yogurt (including Greek) 2/3 cup (6 oz.)
Kefir 1 cup (8 oz.)
Tips:
• Select plain or no-sugar-added yogurt to control calories.
• Choose plain kefir to avoid added sugar. Blend with fresh fruit instead for a protein-and fiber-rich beverage.
• Choose unsweetened milk substitutes for fewer calories and less sugar.
• If you usually drink whole milk, switch gradually to fat-free milk. Try reduced fat (2%), and then transition to
low-fat (1%) or fat-free (skim) milk.
• If you drink cappuccinos or lattes — ask for them with fat-free (skim) milk.
• Add fat-free or low-fat milk instead of water to oatmeal and hot cereals.
• Use fat-free or low-fat milk when making cream-based dishes.
• Use plain Greek yogurt instead of mayonnaise or sour cream for added protein and less calories.
© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Healthy-Exchanges_080118
Protein
Type Amount
Lean beef: select or choice grades trimmed of fat: 2 oz.
ground round, roast (chuck, rib, rump), round, sirloin, steak
(cubed, flank, porterhouse, T-bone), tenderloin
Beef jerky* 1 oz.
Beef: corned beef, ground beef, meatloaf, Prime grades trimmed 1 oz.
of fat, short ribs, tongue
Cheese with 3g of fat or fewer per oz. 2 oz.
Cheese with 4-7g of fat per ounce 1 oz.
Eggs 1
Low-fat cottage cheese ½ cup
Egg substitute ½ cup
Egg whites 4
Fish, fresh or frozen: catfish, cod, flounder, haddock, halibut, 2 oz.
orange roughy, salmon, tilapia, trout, tuna
Shellfish: clams, crab, imitation shellfish, lobster, scallops, shrimp 2 oz.
Fish, smoked: herring or salmon (lox)* 1 oz.
Game: buffalo, ostrich, rabbit, venison 2 oz.
Lamb: chop, leg, or roast 2 oz.
Oysters 12 medium
Canadian Bacon* 2 oz.
Poultry, without skin: chicken, Cornish hen, domestic duck or 2 oz.
goose, turkey
Low-sodium deli meats 2 oz.
Canned tuna, salmon, or sardines in water 2 oz.
Sausage with 3g of fat or fewer* 2 oz.
Veal: loin, chop, roast 1 oz.
Meatless burger 1 patty
Tofu 4 oz.
Tempeh ¼ cup
Seitan 2 oz.
Hummus ¼ cup
*High in Sodium
Tips:
• Choose the leanest cuts of beef, such as round steaks and roasts (eye of round, top round, bottom round,
round tip), top loin, top sirloin, and chuck shoulder and arm roasts.
• Select the leanest pork choices, such as pork loin, tenderloin, center loin, and ham.
• Choose extra lean ground beef that is labeled at least 90% lean.
• Buy skinless poultry, or remove the skin before cooking. Choose skinless chicken breast and turkey cutlets for
the leanest options.
• Choose low-sodium lean turkey, roast beef, or ham for sandwiches instead of processed deli meats such as
bologna or salami.
• Trim away all of the visible fat from meats and poultry before cooking.
• Skip breading on meat, poultry, or fish.
• Include fatty fish (salmon, mackerel, herring, lake trout, sardines and albacore tuna) at least two times a week
for heart-healthy omega-3 fatty acids.
© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Healthy-Exchanges_080118
Starch
Food Amount
Bread 1 slice
Reduced-c alorie bread 2 slices
Pita, 6 inches in diameter ½
Tortilla, 6 inches in diameter 1
Naan, 8 inches by 2 inches ¼
Roti/chapatti 1 small, 6 inches
Matzoh 1 piece
English muffin, hamburger or hot dog bun ½
Mini bagel 1
Hot cereal, cooked (oatmeal, cream of wheat) ½ cup
Oat bran ¼ cup
Wheat germ 3 Tbsp
Ready-t o-e at, unsweetened cereal ¾ cup
Sweetened cereal ½ cup
Granola or muesli (low-f at or regular) ¼ cup
Bulgur, wheat bran ½ cup
Cooked barley, freekeh, farro, couscous, millet, pasta, 1/3 cup
polenta, quinoa, white or brown rice, amaranth
Soba noodles 1 oz.
Starchy vegetables (corn, peas, potatoes, parsnips, ½ cup
succotash, yams)
Winter squash (acorn, butternut, pumpkin) 1 cup
Beans and lentils (mung beans, pinto beans, black beans) ½ cup, cooked
Adzuki beans 1/3 cup, cooked
Baked potato (all varieties) ½ medium (3 oz.)
Pretzels ¾ oz.
Air-p opped popcorn 3 cups
Crackers 6
Rice cakes 2
Baked chips (potato, tortilla, pita) 15 (3/4 oz.)
Hominy, canned ¾ cup
Tips:
• Substitute a whole-grain product for a refined product such as whole-wheat bread instead of white, brown
rice instead of white, whole wheat pasta instead of white, etc.
• Try sweet potatoes with the skin on instead of white potatoes for more nutrients. They can be cooked in the
microwave in minutes.
• Choose beans and lentils for extra protein and fiber. Soak dried ones overnight to reduce cooking time.
If you’re choosing canned, be sure to rinse through a colander to remove excess sodium.
• Experiment by substituting whole-wheat or oat flour for up to half of the flour in pancakes, waffles, muffins,
or other flour-based recipes.
• Use whole-grain bread or cracker crumbs instead of white bread crumbs.
• Try rolled oats or a crushed, unsweetened, whole-grain cereal as breading for baked chicken, fish, veal cutlets,
or eggplant parmesan.
• Try an unsweetened, whole-grain, ready-to-eat cereal as croutons in salad or in place of crackers with soup.
• Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or
"bran" are not always whole-grain products.
• Color is not an indication of a whole grain. Bread can be brown because of molasses or other added
ingredients. Read the ingredient list to see if it is a whole grain.
• Use the Nutrition Facts label, and choose whole-grain products with a higher % Daily Value (% DV)
for fiber. Many, but not all, whole-grain products are good or excellent sources of fiber.
• Read the food label’s ingredient list. Look for products without added sugars (such as sucrose, high-fructose
corn syrup, honey, malt syrup, maple syrup, molasses, or raw sugar) that add extra calories.
• Look for 100-calorie sandwich rolls, often labeled “rounds,” “flats,” or “thins.”
© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Healthy-Exchanges_080118
Fats
Food Amount
Oil, any type 2 tsp
Nut butter 1 Tbsp
Almonds 12
Cashews 12
Peanuts 20
Pistachios 32
Salad dressing 1-2 Tbsp
Butter or margarine 2 tsp
Avocado 4 Tbsp (2 oz.)
Olives 16-2 0 large
Tahini 1 Tbsp
Seeds (sesame, sunflower, flax) 2 Tbsp
Chia seeds 1 Tbsp
Bacon 2 slices, cooked
Light coconut milk ½ cup
Cream cheese 2 Tbsp
Guacamole ¼ cup
Pesto 11/2 Tbsp
Baba ghanouj 2 Tbsp
Ghee 2 tsp
Tips:
• Use small amounts of fats, which provide essential nutrients.
• Choose oils over solid fats. All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids.
Solid fats contain more saturated fats and/or trans fats than oils. Saturated fats, trans fats, and cholesterol
tend to raise LDL (bad) cholesterol levels in the blood, which increases the risk for heart disease.
• Select mostly polyunsaturated (PUFA) or monounsaturated (MUFA) fats. Oils are the major source of MUFAs
and PUFAs in the diet. PUFAs contain essential fatty acids, so named because they are necessary for health.
• Include nuts, seeds, nut butters, tahini, olives and avocados, which provide protein and/or fiber, so they maybe
more satiating.
© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Healthy-Exchanges_080118
Non-starchy Vegetables
In addition to your Healthy Exchange options, you can add the following Free Foods to your meals :
Food Amount
Artichoke hearts, asparagus, baby corn, bean sprouts, ½ cup cooked
beans (green, wax Italian), beets, broccoli, Brussels sprouts, vegetables
cabbage (green, bok choy, Chinese), carrots, cauliflower, or vegetable juice
celery, chayote, cucumber, daikon, eggplant, leafy greens 1 cup raw vegetables
(Collard, kale, mustard, turnip), hearts of palm, jicama,
kohlrabi, leeks, mixed vegetables (without corn, peas, or
pasta), mung bean sprouts, mushrooms (all kinds), okra,
onions, peppers (all varieties), radishes, rutabaga, salad
greens (chicory, endive, escarole, lettuce, romaine, arugula,
radicchio, watercress, etc.), sauerkraut*, spinach, squash
(summer, crookneck, zucchini), sugar snap peas, Swiss chard,
tomatoes, tomato/vegetable juice*,turnips, water chestnuts
*May be high in sodium
Tips:
• If you eat three cups or more of raw vegetables or 1 ½ cups of cooked non-s tarchy vegetables in
a meal, count them as one Healthy Exchange option.
• Canned vegetables may have added salt. Look for low-s odium or no-s alt-a dded varieties when
possible. Drain and rinse canned vegetables to remove excess salt.
• Starchy vegetables such as corn, peas, potatoes, and winter squash have more calories and
carbohydrates, so they are listed on the Starch List.
• Keep washed, cut raw vegetables such as carrots, cucumber, broccoli, radishes, celery, bell
peppers, and cherry tomatoes on hand regularly.
• Add chopped or pureed vegetables to sauces, soups, stews, and casseroles.
• Incorporate raw or lightly cooked vegetables, such as spinach, tomatoes, and onions, into
sandwiches, omelets, stir fries, and pasta or rice dishes.
• Aim to fill half of your plate with non-s tarchy vegetables at meals. They are low in calories and
provide a great source of fiber, vitamins, and minerals.
© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Healthy-Exchanges_080118
Free Choice items only
Alcohol
Beverage Amount
Beer 8 fl. oz.
Light beer 12 fl. oz.
Distilled spirits: vodka, rum, gin, whiskey 80 or 86 proof 1 ½ fl. oz.
Sake 2 fl. oz.
Wine: dry, red or white 5 fl. oz.
Wine: dessert (sherry) 3 ½ fl. oz.
Tips:
• If you choose to drink alcohol, keep in mind that it contributes extra, unnecessary calories, may stimulate the
appetite, and may lead to dehydration. Alcohol does not offer any nutritional value.
• Choose a distilled spirit and zero-calorie chaser (for example, rum and Diet Coke®, vodka and Diet Sprite® or
Sprite Zero®, gin and diet tonic, etc.) which will not add carbohydrates.
• Avoid mixed drinks such as margaritas, daiquiris, etc. which are high in calories and sugar.
• Drink a glass of water in between every alcoholic beverage.
• Always drink alcohol with food and do not skip meals to make up for liquid calories.
Sweets and Desserts
Food Amount
Chocolate “Hershey Kisses” 4 pieces
Muffin ¼ (1 oz.)
Low-f at ice cream ½ cup
Frosted cake 1 inch square
Chocolate chip cookie 1 (2 ¼ inches across)
Fat-f ree pudding 4 oz.
Angel food cake 1/12 of cake (about 2 oz.)
Brownie 1 inch square (about 1 oz.)
Gingersnap cookie 3 cookies
Vanilla wafer 4 cookies
Mini ice cream sandwich 1
Fun-s ize candy bar 1
Licorice twists 3 pieces
Fruit snacks 1 oz.
Fruit leather 2 strips
Dark chocolate (at least 70% dark) 1 square (14 grams)
Unsweetened cacao nibs 1 oz.
Tips:
• Limit the consumption of sweets and desserts, as they provide calories without offering nutritional value.
• Indulge in sweets and desserts after consuming a balanced meal to help keep blood sugar stable.
• Keep in mind that sweets and desserts may increase cravings and lead to overeating.
OPTAVIA Fuelings
Food Amount
OPTAVIA Fuelings 1
© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Healthy-Exchanges_080118
