Using food exchanges

Yield: 1 servings

Measure Ingredient
5 8 3 4 2 2 1,800 6 9 4 5 2 4
\N \N Fruit: 60 calories
\N \N FAT!: 45 calories

The food exchange system was developed by the American Dietetic Association and the American Diabetes Association for people with diabetes and others on special diets. However, the system is based on good nutrition principles that apply to everyone, and can be a weight management alternative to counting calories. Within each food exchange group, you can choose among a variety of foods with similar, though not identical, caloric and nutrient values. If you meet your food exchange "budget" without going over, you're assured of a well balanced diet within calorie limits.


Most moderately active people need to consume about 15 calories per pound to maintain weight, so a 150lb. woman needs 2,250 calories per day. Because a pound of body fat contains about 3,500 calories, trimming calorie intake by 500 calories per day will provide a 1lb.

per week weight loss. A 150lb. woman could eat about 1,750 calories and shed 1lb. a week. To shed 2lbs. (the maximum wekly weight loss recommended by nutritions, she should eat 1,000 less, a total intake of 1,250 calories.

FOOD EXCHANGES FOR MEAL PLANS OF VARYING CALORIE COUNTS: Calories: Meat: Bread: Vegetable: Fruit: Milk: Fat: 1,200 4 6 2 3 2 2 1,500 If your calorie needs fall between these plans, start with the lower calorie plan and add exchanges to equal your daily calorie target.


: Bread: 80 calories

: Lean Meat: 55 calories : Vegetable: 25 calories : Milk (skim): 90 calories When you add exchanges, add fruit, vegetable or bread exchanges to hold down the percentage of calories from fat.


Meat: In addition to red meat, the meat exchange list includes poultry, fish, eggs, cheese, peanut butter and tofu because they are excellent protein sources. One exchange provides about 7 grams of protein. Most meat exchanges are based on 1oz. of cooked meat; 4oz.

of raw meat equals about 3oz. of cooked meat.

Bread: One serving of the foods on this list, (cereals, grains, pastas, dried beans, starchy vegetables and breads) has about 80 calories, 15 grams of carbohydrate, 3 grams of protein and a small amount of fat. although serving sizes vary, one exchange is equal to 1oz. of bread or ½ cup of cereal, cooked pasta or rice.

Vegetable: Enjoy vegetables often because they're low calorie, no fat sources of vitamins, minerals and fiber. One vegetable exchange contains about 5 grams of carbohydrate, 2 grams of protein, 25 calories, and 2-3 grams of dietary fiber. One vegetable exchange is equal to ½ cup of cooked vegetables or 1 cup raw. Some vegetables, such as dried beans, corn, peas and potatoes are high in starch so they are counted as bread exchanges rather than vegetables.

Fruit: Fruits are a good source of potassium and vitamins A and C, yet contain no fat or protein. One fruit exchange suppllies about 60 calories and 15 grams of carbohydrate. Fresh, dried and frozen fruits are good dietary fiber sources. Most fruit exchanges equal ½ cup fresh or canned fruit or fruit juice or ¼ cup dried fruit.

Milk: Milk and milk products are excellent sources of calcium. One milk exchange contains about 12 grams of carbohydrate and 8 grams of protein. However, the amounts of fat and calories differ per exchange. Skim milk products are lowest in calories; lowfat have slightly more calories and fat. When you're watching your weight, choose low and non fat dairy products.

Fat: Each fat exchange provides about 5 grams of fat and 45 calories.

A fat exchange is equal to 1 teaspoon of margarine or oil, or 1 tablespoon of salad dressing.

Free Foods: These foods have fewer than 20 calories per serving and include salad greens, some vegetables and fruits, most condiments, and beverages such as coffee, tea, mineral water and sugar free carbonated drinks.

Source: BH&G Low Calorie and Low Fat Recipes Spring 95 Entered by Carolyn Shaw 1-95

Submitted By CAROLYN SHAW On 01-22-95

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