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Exchange Lists for Meal Planning

A Very Easy Way to Plan Meals & Track What You Eat

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Exchange Lists for Meal Planning

  1. 1. Exchange Lists for Meal Planning Presented by Peter Mihelakis R.D.
  2. 2. A Very Easy Way toPlan Meals & Track What You Eat
  3. 3. Foods Split into 6 GroupsEach groupcontains foodswith similarnutrients andcalories
  4. 4. Measuring & WeighingFoods is Very Important
  5. 5. Group 1:Dairy Group1 Choice contains: 12 grams Carbohydrate 8 grams Protein Fat varies from whole to skim milk products
  6. 6. Includes... 1 Cup of Milk (8 oz.) or180 grams Yogurt (6 oz.)
  7. 7. Excludes... While its true that cheese is a dairy product, we do not include it into this group due to its high fat content
  8. 8. Group 2: VegetablesIncludes all non-starchy vegetables1 Cup Raw or1/2 Cup Cookedis 1 Choice
  9. 9. Group 3: FruitContain 15 gramsof Carbohydrateper choiceServing sizevaries by choice
  10. 10. 13.5 oz. Watermelon1 Banana (4 oz.) 1 Small Apple (4 oz.)
  11. 11. considered 1Fruit Choice but it is recommendedthat you eat realfruit as opposedto juice because you will be
  12. 12. Group 4: Starch Group
  13. 13. 15 grams of Carbohydrate For All Choices For All Choices1/2 Cup of Cereal1/3 Cup of Pasta or Rice30 grams of Bread90 grams potato (not fried or mashed)
  14. 14. And 1/2 Cup of all beans,peas & lentilsBecause theselegumes have sucha high proteincontent, we alsocount them as achoice from theMeat group as well!
  15. 15. Group 5: Meats & SubstitutesContain 7 gramsof Protein perchoiceFat grams varyby choice
  16. 16. (which is also 1 Starch Choice)1/2 Cup of Legumes (which is also 1 Starch Choice)• 1/2 Cup of Legumes (which is also 1 Starch Choice)
  17. 17. Group 6: Fats5 grams of Fatper ChoiceIncludes oils,nuts, & butter
  18. 18. 1 teaspoon Olive Oil1 teaspoon Butter6 Almonds
  19. 19. Now lets try it out!!!
  20. 20. 1200 Calorie Meal PlanMilk 2 ChoicesVegetables 2 ChoicesFruit 2 ChoicesStarch 6 ChoicesMeat 4 ChoicesFat 2 Choices
  21. 21. Suppose I Wake Up in The Morning and I Want To Have Corn Flakes With Milk 1I look at my Exchange Lists and see thatChoice of Corn Flakes are 1/2 Cup. This meansthat 1/2 Cup contains 15 grams ofCarbohydrate.My allowance for the day is 6 Choices for theStarch Group
  22. 22. I Start with 1/2 Cup butI see that the portion is too small so I add another 1/2 Cup giving me a total of 1 Cup. Sohow many Choices do I have here?
  23. 23. Choice left. I may have another cup of milk or 180 grams of yogurt at some point during my day!left. I may have another cup of milk or 180grams of yogurt at some point during my day!
  24. 24. that 1 Choice of banana is 4 oz. If Im really hungry I can eat thewhole banana and count it as 2 Fruit Choices and I will haveexhausted my allowance for Fruit for the day! I
  25. 25. What does our Meal Planlook like after breakfast and snack?look like after breakfast and snack?
  26. 26. The important thingabout this system is tokeep track of what you are eating!
  27. 27. Dont be discouraged by the size of 1 Choice from any group!!!! What do I mean? What do I mean?
  28. 28. Look at 1 Choice of Pasta!
  29. 29. It seems small by itself but we have 6 for our day!Heres what 3 Choices look Its a like... decent portion for a meal.
  30. 30. Alternatively, here is a Small by1Choice of Ground Beef (1 oz.)itself but remember that each meal has more than 1 Choice!
  31. 31. ways to estimateportions when you cant weigh them such as when dining out.