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Exchange list
The document provides an overview of the exchange list system, which is a tool used for meal planning, calorie control, and meeting nutritional recommendations. It explains the various food groups in the exchange list system including starches, fruits, vegetables, dairy, proteins, fats, and other foods. Each food group listing provides examples of serving sizes that constitute one exchange. The document compares the exchange list system to the food pyramid and discusses how they can be used together. Resources for further information on the exchange list system and diabetes nutrition are also included.
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Exchange list
- 1. Introduction Present by: Sajjad Moradi-Msstudent Department of Community Nutrition, School of Nutritional Sciences and Dietetics, Tehran University of Medical Sciences (TUMS), Tehran, Iran The Exchange List System
- 2. What is theExchange System The exchange system is the basis of your meal plan. Diabetes diet Weight loss, CVD, Renal, HTN, hyperlipidemia, atherosclerosis Introduction
- 3. Introduction Excellent tool for: 1.Meal planning 2. Calorie control 3. Meeting AMDRs and DRIs Application of Exchange List System
- 4. Advantages variety of healthfulfood choices According to different age groups allows individuals to be accountable for what they eat Introduction . More than one energy source gives us
- 5. Disadvantages Introduction Possibility of measurementerror Absorption rates vary in different individuals
- 6. Portion sizes arebased on: Grams of protein Grams of carbohydrate Grams of fat Total number of Calories Introduction
- 7. To use theexchange system Familiarize yourself with the different food groups and the amounts indicated in your meal plan. Introduction
- 8. Standard measurement usedin this present: 1 cup = 236 ml 1 tbsp = 14.8ml 1tsp = 4.2 ml 1 oz = 29.57 ml Introduction
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- 11. Whole grainproducts average about 2 grams of fiber per serving A good source of B vitamins Measurement units after cooking Starch
- 12. Starch One starchexchange 15 g carbohydrate 3 g protein 0 g fat 80 calories In general, 1 starch is: •½ cup of cooked cereal, grain, or starchy vegetable •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
- 13. Starch Breads Bagel ½ bagel= 1 exchange Bread – whole wheat 1 slice = 1 exchange Cereals & Grains Cooked cereal – oatmeal, cream of wheat ½ cup cooked = 1 exchange Dry Cereal (read box) ½ to ¾ cup = 1 exchange Pasta ½ cup = 1 exchange Rice – white or brown ½ cup = 1 exchange
- 14. Starch Starchy Veggies Baked beans/refriedbeans 1/3 to ½ cup = 1 exchange Peas ½ cup cooked = 1 exchange Corn ½ cup cooked or 6 inch on cob = 1 exchange Potato/Yam/Sweet Potato ½ cup mashed 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. Starch Beans, Peas, andLentils Beans and peas (garbanzo, pinto, kidney, white, split, black-eyed) 1/3 cup = 1 starch or 1 protein Lima beans 1/3 cup = 1 starch or 1 protein Lentils 1/2 cup = 1 starch or 1 protein Starchy Foods Prepared with Fat Biscuit – 2 ½ in across 1 biscuit = 1 starch plus 1 fat exchange Crackers round butter type 6 crackers = 1 starch plus 1 fat exchange Popcorn, microwaved 3 cups = 1 starch plus 1 fat exchange Sandwich crackers – cheese or peanut butter filling
- 16. Fresh, frozenand dry fruits have fiber Fruits high in vitamins and minerals beta carotene ,vitamin C, and other antioxidants like lyco -pene
- 17. Fruits Typically, 1 fruitexchange is: •1 small (4 oz) fresh fruit •½ cup of fresh fruit or canned •½ cup unsweetened fruit juice •¼ cup of dried fruit One fruit exchange = 15 g carbohydrate 0 g protein 0 g fat 60 calories
- 18. Vegetables contain2-3 grams of dietary fiber Vegetables high in vitamins and minerals brightly color
- 19. Vegetables ½ C Cookedvegetables (carrots, broccoli, zucchini, cabbage, etc.) 1 C Raw vegetables or salad greens ½ C Vegetable juice If you’re hungry, eat more fresh or steamed vegetables. • 1 vegetable exchange = • 5 g carbohydrate • 2 g protein • 0 g fat • 25 calories
- 20. Dairy an excellentsource of calcium. saturated fat content healthy bones and teeth, reduce high blood pressure control weight.
- 21. Dairy 1 Milk andAlternatives exchange = 12 carbohydrate 8 g protein 0 to 8 g fat 90 to 150 calories Milk- skim or 1% 1 cup (8 oz) = 1 exchange Soy milk – low fat or fat free 1 cup = 1 exchange Yogurt – fat free or light 2/3 cup (6 oz) = 1 exchange
- 22. Dairy Exceptions Dairy cream cheese Fatsgroup Meat group
- 23. Meat primary sourceof protein Choose lean Meat Eat fish at least twice a week Beans fiber source
- 24. Meat 1 Meat andAlternatives exchange = 0 g carbohydrate 7 g protein 3 to 8 g fat 35 to 100 calories Poultry 1 oz meat = 1 exchange Fish Any fresh or frozen fish 2 oz = 1 exchange Crab, lobster, scallops and shrimp 2 oz = 1 exchange Tuna ¼ cup = 1 exchange
- 25. Meat Beef 1 ozmeat = 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
- 26. Fats vitamins (A,D, E, and K) essential fatty acids weight gain increase in blood cholesterol levels
- 27. Fats One Fats exchange= 0 g carbohydrate 0 g protein 5 g fat 45 calorie Typically, 1 fat exchange is: 1 tsp margarine or vegetable oil 1 Tbsp salad dressing 2 Tbsp reduced fat salad dressing
- 28. Fats Mono-unsaturated and Poly-unsaturatedFats Avocado, medium 2 Tbsp Nuts – almonds mixed 6 nuts Peanuts 10 nuts Pecans 4 halves Margarine 1 tsp Seeds – pumpkin, sunflower 1 Tbsp Saturated Fats Bacon – 1 slice Butter – stick 1 tsp, whipped 2 tsp, reduced fat 1 Tbsp Cream cheese – regular 1 Tbsp, reduced fat 1 ½ Tbsp
- 29. containaddedsugar Otherfoods contain addedsugar low in vitamins, minerals, and fiber high in calories 1 Other Foods exchange = 15 g carbohydrate Varying amount of protein, fat, and calories
- 30. Otherfoods Brownie, small, unfrosted2” square (about 1 oz) = 1 carbohydrate, 1 fat Cake, unfrosted 2” square (about 1 oz) = 1 carbohydrate, 1 fat Cake, frosted 2” square (about 2 oz) = 2 carbohydrate, 1 fat Sweets, Desserts & Other Carbohydrates
- 31. Combination Foods List Tunanoodle casserole, 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 Otherfoods
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- 35. Food pyramid andexchange list compression Serving size Type of Food Food Exchange pyramid Vegetables 1/2 cup - 1 cup 1 cup -2 cups Milk 1 cup 1 cup Cheese 30gr 45gr Meat 1 oz 2 to 3 oz Fruits 1 piece, 1/2-1 cup 1 C or 1 medium sized-1/2 cup Starches 3ogr- ½ cup 3ogr- ½ cup Rice ½ cup 1/3cup Fats 1 tsp, 1-2 tbls. 1 tsp, 1-2 tbls. compression
- 36. compression Structural differences foodsFood exchange pyramid fats Separated group --------- Nuts fats meat Beans Meat & starch meat Cheese Meat Dairy Corn, green peas and potatoes starch vegetable Olives and avocados fats vegetable Bacon fats Meat
- 37. food Exchange pyramid Carbohydrate, protein and fat Protein , minerals and vitamins Calculate calories Provide RDA recommendations Meal planning Basic guide compression Functional differences
- 38. Combining Food GuidePyramid Plan with the Exchange Lists Helps choose foods that provide all nutrients Promotes adequacy, balance and variety Exchange system uses calorie control and moderation compression
- 40. Resources American Association ofDiabetes Educators www.diabeteseducator.org American Diabetes Association www.diabetes.org Academy of Nutrition and Dietetics www.eatright.org The Official Pocket Guide to Diabetic Exchanges American Diabetes Association, 2011
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