Suppose I Wake Up in TheMorning and I Want To Have Corn Flakes With MilkI look at my Exchange Lists and see that 1Choice 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
I Start with 1/2 Cup but I see that the portion is too small so I add another 1/2 Cup giving me a total of 1Cup. So how many Choices do I have here?
Thats right! 2 Choices! How many do I have left for the rest. Of my day? 4 Choices! What about my Milk?I add 1 Milk Choice (8 oz.) and subtract it from my Choices. We are allowed 2 per day for the Milk Group, therefore I have 1 Choice left. I may have another cup of milk or 180 grams of yogurt at some point during my day!
A few hours later I get hungry and want a snack. I grab a banana! Its very large and I weigh it. Its 8 oz. I look at the Exchange Lists and see that 1 Choice of banana is 4 oz. If Im really hungry I can eat the whole banana and countit as 2 Fruit Choices and I will have exhausted my allowance for Fruit for the day! I can also eat half now and half later!
What does our Meal Planlook like after breakfast and snack?
The important thing about this system is tokeep track of what you are eating!
Dont be discouraged by the size of 1 Choice from any group!!!! What do I mean?