Introduction The Exchange List System Present by: Sajjad Moradi-Ms student Department of Community Nutrition, School of Nutritional Sciences and Dietetics, Tehran University of Medical Sciences (TUMS), Tehran, Iran What is the Exchange System Introduction The exchange system is the basis of your meal plan. Diabetes diet Weight loss, CVD, Renal, HTN, hyperlipidemia, atherosclerosis Application of Exchange List System Excellent tool for: Introduction 1. Meal planning 2. Calorie control 3. Meeting AMDRs and DRIs Advantages More than one energy source gives us Introduction variety of healthful food choices According to different age groups allows individuals to be accountable for what they eat . Disadvantages Introduction Possibility of measurement error Absorption rates vary in different individuals Portion sizes are based on: Introduction Grams of protein Grams of carbohydrate Grams of fat Total number of Calories To use the exchange system Introduction Familiarize yourself with the different food groups and the amounts indicated in your meal plan. Standard measurement used in this present: Introduction 1 cup = 236 ml 1 tbsp = 14.8ml 1tsp = 4.2 ml 1 oz = 29.57 ml Introduction Introduction Starch Whole grain products average about 2 grams of fiber per serving A good source of B vitamins Measurement units after cooking 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 Breads Starch 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 Starchy Veggies Starch 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 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 Starch 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 high in vitamins and minerals Fruits Fresh, frozen and dry fruits have fiber beta carotene ,vitamin C, and other antioxidants like lyco -pene Fruits One fruit exchange = 15 g carbohydrate 0 g protein 0 g fat 60 calories 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 Vegetables high in vitamins and minerals Vegetables contain 2-3 grams of dietary fiber brightly color Vegetables • 1 vegetable exchange = • 5 g carbohydrate • 2 g protein • 0 g fat • 25 calories ½C 1C ½C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.) Raw vegetables or salad greens Vegetable juice If you’re hungry, eat more fresh or steamed vegetables. an excellent source of calcium. Dairy saturated fat content healthy bones and teeth, reduce high blood pressure control weight. 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 Exceptions Dairy Dairy cream Fats group cheese Meat group primary source of protein Meat Choose lean Meat Eat fish at least twice a week Beans fiber source 1 Meat and Alternatives exchange = 0 g carbohydrate 7 g protein 3 to 8 g fat 35 to 100 calories Meat 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 Beef 1 oz meat = 1 exchange Cheese 1 oz = 1 exchange Meat 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 vitamins (A, D, E, and K) Fats essential fatty acids weight gain increase in blood cholesterol levels 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 Mono-unsaturated and Poly-unsaturated Fats 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 contain added sugar Other foods 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 Sweets, Desserts & Other Carbohydrates Brownie, small, unfrosted 2” square (about 1 oz) = 1 carbohydrate, 1 fat Other foods Cake, unfrosted 2” square (about 1 oz) = 1 carbohydrate, 1 fat Cake, frosted 2” square (about 2 oz) = 2 carbohydrate, 1 fat Combination Foods List Other foods 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 Example list Example Example Example Food pyramid and exchange list compression Serving size compression 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. Structural differences compression foods Food exchange pyramid fats Separated group --------- Nuts Beans Cheese fats Meat & starch Meat starch meat meat Dairy vegetable fats fats vegetable Meat Corn, green peas and potatoes Olives and avocados Bacon Functional differences compression food Exchange Carbohydrate , protein and fat pyramid Protein , minerals and vitamins Calculate calories Meal planning Provide RDA recommendations Basic guide Combining Food Guide Pyramid Plan with the Exchange Lists compression Helps choose foods that provide all nutrients Promotes adequacy, balance and variety Exchange system uses calorie control and moderation 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 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/carbohydratecounting-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
