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The Food Exchange System

The food exchange system was created in 1950 by diabetes organizations to provide a standardized meal planning guide for diabetics. It groups foods into exchange lists based on similar nutritional content and calorie amounts. Each exchange list contains measured foods that can be substituted for one another. The system includes six exchange lists: fruits, vegetables, milk, starches, fats, and meats. Using the food exchange system allows diabetics to follow a balanced diet that helps control their blood sugar levels while enjoying a variety of food choices.

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THE FOOD EXCHANGE SYSTEM
WHY? • Prior to the development of the food exchange system in 1950, meal planning for persons in the US with diabetes was chaotic, with no agreement among major organizations involved with diabetes and nutrition.
WHO? • The food exchange system was created by the American Diabetic Association, American Dietetic Association, and the US Public Health Services, as a meal planning guide primarily for diabetics.
WHAT? • The goal was to develop an educational tool for persons with diabetes that would provide uniformity in meal planning and allow for the inclusion of a wider variety of foods.
• The food exchange system is based on principles of good nutrition that apply to everyone. The food exchange system is updated as necessary.
• The food exchange systems help people learn how to eat more balanced and nutritious, while providing a wide variety of foods.
HOW? • To solve this problem, the concept of “exchange”, or “substitution”, of similar foods was developed.
• Scientist took foods in standard amounts and analyzed them for their nutrient content and calories. The results were averaged out and foods with similar nutrients and caloric content were placed in the appropriate food exchange group.
• The word exchange refers to the fact that each item on a particular list in the portion listed may be interchanged with any other food item on the same list. An exchange can be explained as a substitution, choice, or serving.
• The food exchange system includes six groups of food, each group of foods are placed in a food exchange list. The food exchange lists are: Fruits, Vegetables, Milk, Starches, Fats, Meats and Meat Substitutes. The foods in each individual group have a similar amount of calories and nutrients such as carbohydrates, fat and protein.
• Some foods in the exchange system are considered free. • Any food or drink that has less than 20 calories and 5 grams or less of carbohydrate a serving is considered a free food. • FREE
• Many foods are made up of more than one food category, so they will not fall nicely in just one of the exchange lists. These types of foods are known as “combination foods”.
• Each list is a group of measured or weighted foods of approximately the same nutritional value. Within each food list one exchange is approximately equal to another in calories, carbohydrate, protein, and fat.
• The number of servings, or “exchanges”, from a group that you can consume each day depends on how many calories you need. A dietitian can help you determine your nutrition needs, including total calories and proportion of carbohydrates, protein, fats that you should consume.
• The key to mastering the food exchange system is to become familiar with the serving sizes from each list, and also how much carbohydrate, protein, and fat the foods in each food exchange list contains.
ADVANTAGES OF THE FOOD EXCHANGE SYSTEM ARE:
• It provides a system in which a wide selection of foods can be included, thereby offering variety and versatility.
• It provides a framework to foods with similar carbohydrate, protein, fat, and calorie contents.
• It emphasizes important management concepts, such as carbohydrate amounts, fat modification, calorie control, and awareness of high-sodium foods.
• By making food choices from each of the different food exchange lists, a variety of healthful food choices can be assured.
• It provides a system that allows individuals to be accountable for what they eat.
• It provides an understanding of the nutrient composition of the exchange lists.
• Nutrient values from food labels can be used and understood.
• The ability to customize your menu whenever you want is especially important because many dieters return to their earlier unhealthy eating habits when they become bored or frustrated with restrictive or confusing diets.
• Food exchange diets also have another advantage over restrictive diets: they do not promote unrealistic eating goals or expect you to avoid entire groups of foods, some of which many contain essential nutrients that you need for good health.
• Diabetics that use the food exchange system can easily follow a healthier diet that helps to control their blood sugar and improve their health.
• The food exchange system is an easy way to begin counting carbohydrates for diabetics to help them regulate their blood sugar level.
• Because of the accuracy and convenience of the food exchange system is helpful not only in diabetes, but also for regulating weight and maintaining a balanced diet. Many popular diets are based on the food exchange system.