Exchange list for meal planning

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. 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. Introduction
Excellent tool for:
1. Meal planning
2. Calorie control
3. Meeting AMDRs and DRIs
Application of Exchange List System

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. Disadvantages
Introduction
Possibility of measurement error
 Absorption rates vary in different individuals

6. Portion sizes are based on:
Grams of protein
Grams of carbohydrate
Grams of fat
Total number of Calories
Introduction

7. To use the exchange system
Familiarize yourself with the different food groups
and the amounts indicated in your meal plan.
Introduction

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. Introduction

10. Introduction

11.  Whole grain products average
about 2 grams of fiber per serving
 A good source of B vitamins
 Measurement units after cooking
Starch

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. 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. 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. 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.  Fresh, frozen and dry fruits
have fiber
Fruits
 high in vitamins and minerals
 beta carotene ,vitamin C, and other
antioxidants like lyco -pene

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.  Vegetables contain 2-3 grams
of dietary fiber
Vegetables
 high in vitamins and minerals
 brightly color

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. Dairy
 an excellent source
of calcium.
 saturated fat content
 healthy bones and teeth,
 reduce high blood pressure
 control weight.

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. Dairy
Exceptions Dairy
cream cheese
Fats group Meat group

23. Meat
 primary source of protein
 Choose lean Meat
 Eat fish at least twice a week
 Beans fiber source

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. 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. Fats
 vitamins (A, D, E, and K)
 essential fatty acids
 weight gain
 increase in blood cholesterol levels

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. 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. 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. 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. 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. Example
Example list

33. Example

34. Example

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. 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. food Exchange pyramid
Carbohydrate , protein
and fat
Protein , minerals and vitamins
Calculate calories Provide RDA recommendations
Meal planning Basic guide
compression
Functional differences

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

40. 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

41. 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