The Exchange System
By Aimee Clem, R.D.
Graduate Student, Nutrition
Central Washington University
The Exchange System: What is it?

Food classification method

Created for diabetics by ADA & ADA

Healthy way of eating
• Track Calories, CHO’s, PRO, FAT
Athlete Nutrition

Awareness of macronutrient composition

Allows dietitian/nutritionist to estimate
Calorie and macronutrient intake
• Diet analysis

Customize meal plans
Foods in the Exchange System

Divided by chemical composition re:

Specified portions of foods in each group
are exchangeable with the other foods in
that group
• Macronutrients
Food Groups

Foods classified into 6 groups:
• Starch
• Fruit
• Milk
• Vegetables
• Meat/meat substitutes
• Fat
Starch Group




15 g carbohydrate
3 g protein
0-1 g fat
80 Calories
•
Examples:
• ½ Cup oatmeal
• 1 Avg. slice bread
• ½ English muffin
• ½ Hot dog/hamburger bun
• ½ Cup corn/peas
Fruit Group




15 g carbohydrate
0 g protein
0 g fat
60 Calories
• Examples:
• 1 small banana
• 1 ¼ Cups strawberries
• ½ Cup orange juice
• ¾ Cup fresh pineapple
Milk Group




12 g carbohydrate
8 g protein
0 g fat (for non-fat milk)
90 Calories
• Examples:
• 1 Cup non-fat milk
• 1 Cup soy milk
• 2/3 Cup fat-free, artificially sweetened yogurt
Vegetable Group




5 g carbohydrate
2 g protein
0 g fat
25 Calories
• Examples:
• ½ Cup cooked spinach
• 1 Cup baby carrots
• 1 Cup diced tomatoes
• 1 Cup cucumbers
Meat/Meat Substitutes




Very lean: 35 Cal, 7g PRO, 1g FAT
Lean:
55 Cal, 7g PRO, 3g FAT
Med fat: 75 Cal, 7g PRO, 5g FAT
High fat: 100 Cal, 7g PRO, 8g FAT
• Examples:
• ¼ Cup egg substitutes; white meat poultry, no skin
• 1 oz lean cut beef (round, sirloin, loin, flank)
• 1 egg; 1 oz ground beef, poultry w/skin, fried fish
• 1 oz of most cheeses, sausages; peanut butter
Fat Group




0 g carbohydrate
0 g protein
5 g fat
45 Calories
• Examples:
• 1 tsp oil
• ½ Tbsp peanut butter
• 1 Tbsp reduced-fat mayo
• 1 Tbsp cream cheese
Diet Prescription

#1:

#2:
• Calculate energy needs
• Male, 165#, runner
• 3000 Cal/day
• Convert pounds into kg
• Divide 165# by 2.2 kg = 75 kg
• Multiply 165# by 0.4536 kg = 75 kg
Diet Prescription

#3:
• Calculate g CHO, PRO, FAT
• ACSM & ADA
• CHO:
• 6-10 g CHO/kg BW
• PRO:
• Endurance:
• Power:
1.2-1.4 g PRO/kg BW
1.6-1.7 g PRO/kg BW
Diet Prescription

#3 cont’d: Calculate g CHO, PRO, FAT
• Example:
• 75 kg x 6 g/kg BW = 450 g CHO = 1800 Cal
• 75 kg x 1.4 g/kg BW = 105 g PRO = 420 Cal
• 1800 + 420 = 2220 Cal
• 3000 – 2220 = 780 Cal left for FAT
• 780 Cal/9 Cal/g FAT = 87 g FAT
Diet Prescription

#4: Figure # of exchanges for CHOcontaining food groups
• Follow this order:***
• Milk
• Fruit
• Vegetable
***Always begin with CHO-containing food
groups
Diet Prescription

#5: Add all of the carbohydrates you
have used so far for milk, fruit, & veggie
exchanges.
• Subtract from total g CHO.
• Divide by 15.
• This is how many starch exchanges you will have.
Diet Prescription

#6: Add grams of protein used thus far
for milk, veggie, and starch exchanges.
• Subtract from total grams of protein.
• Divide by 7.
• This is how many meat exchanges you are allotted.
Diet Prescription

#7: Add grams of fat used so far from
starch and meat exchanges.
• Subtract from total fat grams.
• Divide by 5.
• This is how many fat exchanges you will have.

#8: Add Cal from each food group to
double check your work.
• Be sure you are near your total Cal/day.
Calculating Exchanges:
24-Hour Recall



2 Cups cereal w/ 1 cup 2% milk
•
2 starches and 1 milk + 1 fat
Turkey & cheese sandwich and chips
•
•
•
•
2 slices bread = 2 starch
1 T mayo = 1 fat
3 oz turkey = 3 very lean meats
1 oz potato chips = 1 starch + 2 fats
Pork loin, squash, dinner roll w/margarine
•
•
•
5 oz pork loin = 5 lean meats + 2.5 fats
½ cup squash = 1 starch
1roll w/1 Tbsp lite margarine= 2 starch + 1 fat
Calculating Exchanges:
Labels

Begin with starch exchanges
•
Look at total grams CHO
• 1.
• 2.
• 3.
•
•
•
Divide by 15
Multiply that number by 3 g protein.
Subtract that number from total grams PRO on the
label.
4. Divide by 7 to get number of meat exchanges.
5. Take the number you calculated from #1 and multiply
it by 1 g fat (1 g fat per each starch exchange).
6. Divide that number by 5 g fat to determine fat
exchanges.