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Exchange list

Exchange list for meal planning

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Exchange list

  1. 1. Introduction Present by: Sajjad Moradi-Ms student Department of Community Nutrition, School of Nutritional Sciences and Dietetics, Tehran University of Medical Sciences (TUMS), Tehran, Iran The Exchange List System
  2. 2. What is the Exchange System The exchange system is the basis of your meal plan.  Diabetes diet  Weight loss, CVD, Renal, HTN, hyperlipidemia, atherosclerosis Introduction
  3. 3. Introduction Excellent tool for: 1. Meal planning 2. Calorie control 3. Meeting AMDRs and DRIs Application of Exchange List System
  4. 4. Advantages  variety of healthful food choices  According to different age groups allows individuals to be accountable for what they eat Introduction . More than one energy source gives us
  5. 5. Disadvantages Introduction Possibility of measurement error  Absorption rates vary in different individuals
  6. 6. Portion sizes are based on: Grams of protein Grams of carbohydrate Grams of fat Total number of Calories Introduction
  7. 7. To use the exchange system Familiarize yourself with the different food groups and the amounts indicated in your meal plan. Introduction
  8. 8. Standard measurement used in this present:  1 cup = 236 ml  1 tbsp = 14.8ml  1tsp = 4.2 ml  1 oz = 29.57 ml Introduction
  9. 9. Introduction
  10. 10. Introduction
  11. 11.  Whole grain products average about 2 grams of fiber per serving  A good source of B vitamins  Measurement units after cooking Starch
  12. 12. Starch  One starch exchange 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. 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. 14. Starch Starchy Veggies Baked beans/refried beans 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. 15. Starch Beans, Peas, and Lentils 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. 16.  Fresh, frozen and dry fruits have fiber Fruits  high in vitamins and minerals  beta carotene ,vitamin C, and other antioxidants like lyco -pene
  17. 17. Fruits Typically, 1 fruit exchange 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. 18.  Vegetables contain 2-3 grams of dietary fiber Vegetables  high in vitamins and minerals  brightly color
  19. 19. Vegetables ½ C Cooked vegetables (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. 20. Dairy  an excellent source of calcium.  saturated fat content  healthy bones and teeth,  reduce high blood pressure  control weight.
  21. 21. Dairy 1 Milk and Alternatives 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. 22. Dairy Exceptions Dairy cream cheese Fats group Meat group
  23. 23. Meat  primary source of protein  Choose lean Meat  Eat fish at least twice a week  Beans fiber source
  24. 24. Meat 1 Meat and Alternatives 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. 25. Meat  Beef 1 oz meat = 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. 26. Fats  vitamins (A, D, E, and K)  essential fatty acids  weight gain  increase in blood cholesterol levels
  27. 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. 28. Fats Mono-unsaturated and Poly-unsaturated Fats 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. 29. containaddedsugar Otherfoods  contain added sugar  low in vitamins, minerals, and fiber  high in calories 1 Other Foods exchange = 15 g carbohydrate Varying amount of protein, fat, and calories
  30. 30. Otherfoods Brownie, small, unfrosted 2” 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. 31. Combination Foods List Tuna noodle 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
  32. 32. Example Example list
  33. 33. Example
  34. 34. Example
  35. 35. Food pyramid and exchange 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. 36. compression Structural differences foods Food 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. 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. 38. Combining Food Guide Pyramid 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
  39. 39. Resources American Association of Diabetes 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
  40. 40. Resources http://www.lillydiabetes.com/documents/pdf/LD90772_DailyMeal PlanGuide.pdf  http://www.diet.com/g/exchange-system http://fnic.nal.usda.gov/diet-and-disease/diabetes/carbohydrate- counting-and-exchange-lists http://www.nhlbi.nih.gov/health/educational/lose_wt/eat/fd_exch .htm http://www.pamf.org/southasian/healthy/nutrition/pyramidservin gcharts.html

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