14. 1/2 Cup of Juice is also
considered 1 Fruit
Choice but it is
recommended that you
eat real fruit as opposed
to juice because you
will be missing out on
the fiber!
16. 15 grams of
Carbohydrate
For All Choices
1/2 Cup of Cereal
1/3 Cup of Pasta or Rice
30 grams of Bread
90 grams potato (not fried or mashed)
17. And 1/2 Cup of all
beans,peas & lentils
Because these
legumes have such
a high protein
content, we also
count them as a
choice from the
Meat group as well!
18. Group 5: Meats &
Substitutes
Contain 7 grams
of Protein per
choice
Fat grams vary
by choice
19. 1 Choice =
-30 grams (1 oz.) of beef, pork,
poultry and fish.
-1 Egg
-1 oz. of Cheese
-1/2 Cup of Legumes (which
is also 1 Starch Choice)
20. Group 6: Fats
5 grams of Fat
per Choice
Includes oils,
nuts, & butter
24. Suppose I Wake Up in The
Morning and I Want To Have
Corn Flakes With Milk
I look at my Exchange Lists and see that 1
Choice of Corn Flakes are 1/2 Cup. This means
that 1/2 Cup contains 15 grams of
Carbohydrate.
My allowance for the day is 6 Choices for the
Starch Group
25. 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 1
Cup. So how many Choices
do I have here?
26. That's 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!
27. A few hours later I get hungry and want a
snack.
I grab a banana! It's very large and I weigh it.
It's 8 oz. I look at the Exchange Lists and see
that 1 Choice of banana is 4 oz. If I'm really
hungry I can eat the whole banana and count
it 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!
28. What does our Meal Plan
look like after breakfast
and snack?
29.
30. The important thing
about this system is to
keep track of what you are
eating!