Food exchange

1. MERINA ELIZABETH ALEX
MEAL PLAN &
FOOD EXCHANGES

2. 2
Basic & Planning
Food that you eat should provide
adequate ….
 Proteins
 Carbohydrates
 Fat
 Vitamins & Minerals
 Water
 Fiber
 Antioxidants

3. PROTEIN
 Body building and growth and development.
 Gives 4 Kcal per gram of protein. Need to
plan for 10- 12% of the calorie from Protein
 Protein composed of amino acid( essential
and Non essential amino acid).
 Plan with high Biological value protein.

4. 4
Carbohydrates
 Carbohydrates are utilized for energy. 1g
CHO gives 4 kcal . It should be about 60% -
70% of total calories.
 The carbohydrates you consume may be
simple or complex carbohydrates
 Prefer complex to simple carbohydrates
 Take more complex carbohydrates like
Cereals and whole grains
 Avoid simple carbohydrates like sugar and
chocolate
 E.g.: wheat, bajra, jowar, nachni, corn, roti,
bread, bhakri, idli, dosa, thepla, rice, pulav.
.

5. FAT
 Limit the amount of cooking oil- use no more
than 4-5 teaspoons per day per person.
 Not more than 25% of your energy intake
(calories) should come from fat.
 1g fat gives 9 Kcal. Fat is a source of essential
fatty acid- omega 3 and omega 6 fatty acid
 Basic component of cell membrane and fat
soluble vitamin

6. 6
Vitamins and Minerals
 Vitamins are available from the various fruits
we eat
 Minerals are available from the vegetables we
eat
 Regular intake of Fruits and Vegetables will
ensure adequate intake of vitamins and
minerals.
 Improves immune functions and cellular
metabolism .
 E.g. Citrus fruits like oranges, sweet lime rich in vit C
Papaya, carrots rich in Vitamin A.
Palak, beet,pomegranate rich in iron.
Dudhi rich in calcium.

7. 7
Anti-Oxidants
 Free radicals are produced in our body due to
oxidation
 Lead to aging, loss of memory, increased risk
of CHD
 Anti-oxidants help combat free radical
production
 E.g. lime, Soya, almond, walnut, pista, flax seeds,
green tea, all citrus fruits.

8. DIETARY FIBRE
Dietary fibre is of two types
SOLUBLE
 Pectins, gums, mucilages, hemicelluloses
 Found in oats, legumes, dhals and fruit
INSOLUBLE
 Cellulose and lignin
 Present in skins and seeds
of fruit and vegetables
and whole grains

9. 9
Fiber
There are 5 main advantages of having fiber
Regularly. Need to provide minimum 30 g in the
diet.
 Reduction in cholesterol
 Reduction in blood sugar
 Reduction in body weight
 Reduction in stomach/ digestion related
problems.
 Movement of food in the GI. Improves the
growth of good bacteria
E.g. : Oats, barley, nachni, whole wheat,bran, nuts, flax
seeds, Psyllium husk, raw salad, fruits & vegetables

10. 10
Water
 Regular Water intake necessary to keep us
hydrated
 At least 10 – 12 glasses required daily.
(1 glass = 200 ml)
 Deficiency may lead to :
Dehydration
Fatigue.
Urinary infections
Kidney stones

13. PRINCIPLES OF PLANNING
DIET
 To meet Nutritional requirement
 Save time and energy
 Consider the economic constraints
 Consider individual likes and dislikes
 Should provide variety
 To plan with locally available foods
 Time of the meals should be planned

14. STEPS IN PLANNING THE DIET
Nutritional Requirement
calculated
Plan the Number of
exchanges
Distribute as a menu

15. Calorie requirement calculation
 RDA
Reference Man- 18-29 yrs, Weight- 60 Kg,
Height- 1.73 m (BMI- 20.3)
Reference Woman- 18-29 yrs, Weight- 55 Kg,
Height- 1.61 m (BMI- 21.2)

16. FACTORIAL METHOD

19. CALCULATION OF IDEAL BODY
WEIGHT
 BMI= Wt(Kg)/ Ht (M)2
IBW= IDEAL BMI X Ht (M)2
= 19 x Ht (M)2
24 X Ht (M)2

23.  Simplistic Formula
 Calorie requirement = 25 to 30 kcal/kg
body weight/day
23
Estimating Energy Needs
In normal weight
energy needs must be
calculated using
actual body weight
Actual Body
Weight
*In over weight/ obese patients
use Adjusted body weight
In under weight, energy
needs must be calculated
using ideal body weight
 Collins N. Adv
Skin Wound
Care. 2002.
15(3):140-141.

25. CEREAL EXCHANGE- Kcal- 100, Protein-
3g , CHO- 20g ,Fat- 0.8g 1 katori (150 ml)
CEREALS( Raw weight 30 g) AMOUNT
Idli(Big)
(Medium)
1
1 ½
Dosa(Big)
(Medium)
½
1
Phulka
Chapathi
Poori
2
1
1 ½
Plain Rice ¾ K
Idiappam 1
Variety Rice ½ K

26. Pulse Exchange - Kcal- 100, Protein-
6g ,CHO- 15g, Fat- 0.7 g
PULSE( Raw weight 30 g) AMOUNT
Sambar 1 ½ K
Thick Dhal ½ K
Thin Dhal 1 K
Channa Masala ½ K
Dry Sundal ¾ K
Sprouted Moong 1 heeped katori

27. Meat Exchange - Kcal- 100, Protein-
9g, Fat- 7 g
Meat AMOUNT
Fish Kulambu ¾ K(5Og)
Meat curry 1K(50g)
Fish Fry small 1

28. Milk & Milk Products 100ml
NUTRIENTS AMOUNT
ENERGY 70 Kcal
PROTEIN 3g
FAT 3g
CHO 5g

29. Vegetable & Fruits 100 g/ Egg/ nuts
FOOD
GROUPS
ENERGY(K
Cal)
PROTEIN(g) CHO(g) FAT(g)
GREENS 45 3.6 - 0.4
OTHER VEG 30 1.7 - 0.2
ROOTS&TUBE
RS
80 1.3 19 -
FRUITS 40 - 10 -
EGG WHITE
(30G)
13.4 3.25 0 0
EGG YOLK
(15G)
44.57 2.36 0 3.95
NUTS 83-87 4 4 6.0-9.0
EGG FULL 85 7 0 7
NUTS 1 EXCHANGE
ALMONDS 14g- 12 No
CASHEWS 14.5 g- 6 No
NUTS 1 EXCHANGE
GROUND NUT 16 g- 20
No

30. Fruit Exchange
Fruit AMOUNT
Apple 1 medium
Banana 1
Fruit salad ¾ K
Custard Apple 1
Pineapple 3 slice
Guava 1 Big

31. SEDENTARY MAN
FOOD
GROUPS
PORTIONS
(g)
No: of
Exchanges
Energy(K
cal)
Protein (g)
CEREAL 375 12.5 1250 37.5
PULSES 75 2.5 250 15
MILK 300 ML 3 210 9
ROOTS 200 2 160 2.6
GREENS 100 1 45 3.6
OTHER VEG 200 2 60 3.4
FRUITS 100 1 40 0
SUGAR 20 4 80 0
FAT 45 5 225 0
TOTAL 2320 71.1

32. MEAL PLAN- 2300 Kcal
6 AM- Milk 100 ml
8 AM- Idli- 4/Dosai- 2/ Pongal- 2 K/ Idiappam- 4/Bread- 4 slice (4 CP)
Sambar ¾ k ( ½ Pulse portion)
10 AM- Vegetable soup/ Butter Milk
1.00 PM- Rice 2 K/ Chapathi-4 (4 CP)
Sambar 1 ½ K/ Thick Dhal ½ K ( 1 Pulse portion)
Greens- 100g
Vegetable B- 100 g
Veg. Salad- 100g
Curd- 100ml
4.00 PM- Biscuits 2/ Sundal ¼ K/ Aval Upuma ½ K ( ½ CP)
Milk 100 ml
8.00 PM Chapathi-4/ Idli 4/ Dosai 2 (4 CP)
Sambar 1 ½ K/ Thick Dhal ½ K ( 1 Pulse portion)
Vegetable B- 100 g
Veg. Salad- 100g
10 PM- Fruits 100 g [Allowance Per day- Oil- 25g(5 Tsp), Sugar- 20g ( 4
Tsp)]

33. DIABETIC MEAL PLAN
 1800 Kcal
 Calculate the CHO – 1800 X 55/ 400 = grams of
CHO
 247.5g
 BF- 3+ ½, LN- 3+1, Tea Time- ½ , DN- 3+ 1
 Cereals-20 x 9= 180, Pulses- 15x 3= 45, Milk- 5 x 3=
15
 Total CHO= 240 g
 Cereals & Pulses- 12x 100= 1200, Milk- 70x 3=210,
Vegetable- 30 x 5= 150, Oil- 45 x 5= 225
 Total Kcal= 1785 Kcal

34. PEDIATRIC ( 4-6 yrs)
FOOD
GROUPS
PORTIONS
(g)
No: of
Exchanges
Energy(K
cal)
Protein (g)
CEREAL 30g 4 400 12
PULSES 30g 1 100 6
MILK 100 ml 5 350 15
ROOTS 100g 1 80 1.3
GREENS 100g 0.5 22.5 1.8
OTHER VEG 100g 1 30 1.7
FRUITS 100g 1 40 0
SUGAR 5g 4 80 0
FAT 5g 5 225 0
TOTAL 1327.5 37.8

35. MEAL PLAN- 1350 Kcal
6 AM- Milk 200 ml
8 AM- Idli- 1/Dosai- ½ / Pongal- ½ K/ Idiappam- 1/Bread- 1 slice
Sambar ½ k
10 AM- Vegetable soup/ Butter Milk
1.00 PM- Rice ¾ K/ Chapathi-1
Sambar ½ K
Greens- 50 g
Other Vegetable – 100g
Curd- 50ml
4.00 PM- Biscuits 4/ Sundal ¾ K/ Aval Upuma ½ K
Milk 200 ml
8.00 PM Chapathi-1 / Idli 1 / Dosai ½
Sambar ½ K
Vegetable B- 100 g
Curd- 50 ml
10 PM- Fruits 100 g
Allowance Per day- Oil- 25g(5 Tsp), Sugar- 20g ( 4 Tsp)

36. THANK
YOU