Food Exchange Portions Learn to use the knowledge of food exchange portions to diversify and rationalize your diet and control total calories. Food exchange portion refers to the weight of various food items containing 90 kcal. To facilitate understanding of the relationship between calories and weight, commonly used foods are divided into eight sub-categories: 90 kcal = 10 g cooking oil (15 g nuts) = 25 g raw staple food = 50 g meat (80 g fish and shrimp) = 60 g eggs = 100 bean curd (northern) = 160 ml fresh milk = 200 g fruit = 500 g leafy green vegetables. A full day’s diet should ideally contain the above eight food groups. The principle of exchanging is to do it between the same kind, e.g. exchanging pasta for rice, replacing pork with fish and shrimp. This is good for enriching the variety of food without causing too much or too little calorie intake. Exchanges between different types of food, such as exchanging vegetables for staple food, meat for staple food, etc., are not advocated.