food guide pyramid with exchange list

2. LEARNING OBJECTIVES
After completion of this course the Graduates will be
able to:
1. Students will be able to interpret and apply nutrition concepts
to evaluate and improve the nutritional health of individuals
with medical conditions and demonstrate the role of various
nutrients.
2. Students will be able to identify and apply food principles to
food and nutrition systems
3. Use dietary guides for planning balanced diet.
4. Monitor growth with the help of different tools.
5. Demonstrate critical thinking skills and analytical abilities to
identify and solve problems in the nutritional sciences.

3. Exchange Lists for
Meal Planning
Present by:
Hafiza Madiha Jaffar
Clinical Nutritionist

4. Content list
• Body composition
• BMI
• IBW
• BMR
• References

5. DEFINITIONS
• Food may also be defined as anything eaten or
drunk, which meets the needs for energy, building,
regulation and protection of the body.
• Nutrition is the study of nutrients in food, and the
relationship between diet, health, and disease.
• Is the process of consuming, absorbing and using
nutrients needed by the body for growth,
development and maintenance of life.
• Nutrition science deals with the role of food
(dietary inputs) in the maintenance of life.
• Human nutrition deals with the provision of
essential nutrients in food that are necessary to
support human life and health.

6. CLASSIFICATION OF FOODS
Classification by origin: -
• Foods of animal origin
• Foods of vegetable origin
Classification by chemical composition:
• Proteins
• Fats
• Carbohydrates
• Vitamins
• Minerals

7. NUTRIENTS
Organic and inorganic complexes contained in
food are called nutrients.
They are broadly divided in to:
Macronutrients:
• Nutrients required in relatively large amounts.
• Provide energy to our bodies
• Carbohydrates, fats and oils, proteins
Micronutrients:
• Nutrients required in smaller amounts.
• Vitamins and minerals

8. Energy From Nutrients
• We measure energy in kilocalories (kcal).
• Kilocalorie: amount of energy required to
raise the temperature of 1g of water by 1o C.
• On food labels “calorie” refers to kilocalories.

9. Essential Nutrients
• Proteins
• Carbohydrates
• Fats and oils
• Vitamins
• Minerals
• Water

10. Food Exchange System
• The food exchange system was created by the
American Dietetic Association and the US
Public Health Services, as a meal planning
guide primarily for diabetics.
• The food exchange system is based on
principles of good nutrition that apply to
everyone. The food exchange system is
updated, as necessary.

11. WhatistheExchangeSystem
• Theexchangesystemisthe basisof your
mealplan.
• Diabetes,Weight loss,CVD,Renal,HTN,
hyperlipidemia

12. Food Guide Pyramid
• Foods Split into
6 Groups
• Each group
contains foods
with similar
nutrients and
calories

13. Group 1: Starch Group
One starch exchange =
• 15 g carbohydrate
• 3 g protein
• 0 -1 g fat
• 80 calories
• In general, 1 starch is:
• ½ cup of cooked cereal, grain
• ½ cup of cooked rice or pasta
• 1 oz of a bread product, like 1 slice bread
• ¾ to 1 oz of most snack foods

14. 1/2 Cup of all beans, peas & lentils
• Because these legumes have
such a high protein content,
• Good source of B Vitamin
Crackers and Snacks
• Popcorn 3 cups = 1 exchange
• Potato chips/tortilla chips 10
chips = 1 exchange Rice Cakes
– 4 in across 2 cakes = 1
exchange
• Whole wheat crackers 2-5
crackers (3/4 oz) = 1 exchange

15. Group 2: Vegetables
• High in
vitamins and
minerals
• Vegetables
contain 2-3
grams of
dietary fiber

16. Vegetable Exchange
• 1 vegetable exchange =
• 5 g carbohydrate
• 2 g protein
• 0 g fat
• 25 calories
• ½ Cup Cooked vegetables (carrots, broccoli,
zucchini, cabbage, etc.)
• 1 Cup Raw vegetables or green salad
• ½ Cup Vegetable juice

17. Group 3: Fruit
• High in vitamins and minerals
• Fresh, frozen and dry fruits have fiber
• beta carotene ,vitamin C, and other
antioxidants like lycopene
• Contain 15 grams of Carbohydrate only
and 60 calories, Serving size varies by
choice

18. Fruit Exchange
• Typically, 1 fruit exchange is:
• 1 small (4 oz) fresh fruit
• 1- ½ cup of fresh fruit
• ½ cup unsweetened fruit juice or canned fruits
• ¼ cup of dried fruit

19. Group 4:Dairy
Group1 Choice contains:
 15 grams Carbohydrate
 8 grams Protein
 0-3 grams fat
 90 to 130 calories
 Fat varies from whole to skim milk products
• Includes... 1 Cup of Milk (8 oz.) or180 grams Yogurt (6
oz.)
• Excludes... While its true that cheese is a dairy
product, we do not include it into this group due to its
high fat content
• (1 tablespoon = 14.3 grams)

20. Group 5: Meats & Substitutes
• primary source of
protein
• Choose lean Meat
• Eat fish at least twice
a week
• Beans fiber source

21. Meat And Alternatives Exchange
1 Meat and Alternatives
exchange =
• 0 g carbohydrate
• 7 g protein
• 3 to 8 g fat
• 45 to 100 calories
Poultry
• 1 oz meat = 1 exchange
Fish
• Any fresh or frozen fish 2 oz =
1 exchange
• Tuna ¼ cup = 1 exchange
• 1/2 Cup of Legumes (which is
also 1 Starch Choice)
 Beef
• 1 oz meat = 1 exchange
 Cheese
• 1 oz = 1 exchange
 Other
• Egg w/yolk 1 egg = 1
exchange Hot dog 1 oz =
1 exchange
• Peanut Butter 1-2 Tbsp = 1
exchange Sausage 1 oz = 1
exchange
• Tofu ½ cup = 1 exchange

22. Group 6: Fats
• vitamins (A, D, E,
and K)
• essential fatty
acids
• weight gain
• increase in blood
cholesterol levels

23. Fats Exchange
One Fats exchange =
• 0 g carbohydrate
• 0 g protein
• 5 g fat
• 45 calorie
Typically, 1 fat exchange is:
• 1 Ttsp margarine or
vegetable oil
• 1 Tbsp salad dressing
Mono-unsaturated and
Poly-unsaturated Fats
• Avocado, medium 2 Tbsp
• Nuts & Almonds (mixed) 6
• Peanuts 10 nuts
• Margarine 1 tsp
• Seeds – pumpkin,
sunflower 1 Tbsp
Saturated Fats
• Butter – stick 1 tsp,
whipped 2 tsp, reduced
fat 1 Tbsp
• Cream cheese – regular 1
Tbsp, reduced fat 1 ½
Tbsp

24. Combination Foods List
• Tuna noodle, lasagna, spaghetti with
meatballs, chili with beans 1 cup (8 oz) = 2
carbohydrates, 2 proteins
• Chicken or tuna salad ½ cup (3 ½ cup) =
½ carbohydrate, 2 proteins, 1 fat
• Pizza, cheese, thin crust ¼ of 12 inch (6
oz) = 2 carbohydrates, 2 meats, 1 fat

25. TABLE

26. Portion Size are based on
• Grams of Protein
• Grams of Carbohydrate
• Grams of Fats
• Total number of Calories
• To use the exchange system, Familiarize
yourself with the different food groups and
the amounts indicated in your meal plan.

27. Estimating Portion Size
• ways to estimate portions when you cant
weigh them such as when dining out.

28. StandardMeasurement

29. Look at 1 Choice of Pasta!

30. It seems small by it self
but we have 6 for our
day ! Here’s what 3
Choices look Its a like...
decent portion for a
meal. Alternatively, Here
is a Small by 1 Choice of
Ground Beef (1 oz.)
itself but remember that
each meal has more
than 1 Choice!

33. GOOD LUCK!YOU CAN DO IT!

34. LEARNING OUTCOMES
After completion of this course the Graduates have
able to:
1. Students have able to interpret and apply nutrition
concepts to evaluate and improve the nutritional health of
individuals with medical conditions and demonstrate the
role of various nutrients.
2. Students have able to identify and apply food principles
to food and nutrition systems
3. Monitor growth with the help of different tools.
4. Demonstrate critical thinking skills and analytical abilities
to identify and solve problems in the nutritional sciences.

35. REFERENCES
• https://www.publichealthnotes.com/15-
differences-between-macro-nutrients-
and-micro-nutrients/
• fundamentals of food,nutrition and diet
therapy.pdf