Food Exchange Lists
  1. Vegetables contain 25 calories and 5 grams of carbohydrate.
  2. Fat-Free and Very Low-Fat Milk contain 90 calories per serving.
  3. Very Lean Protein choices have 35 calories and 1 gram of fat per serving.
  4. Fruits contain 15 grams of carbohydrate and 60 calories.

Hereof, How many exchanges should I eat?

Most people on a diabetic exchange diet need to eat 3 meals and 1 to 3 snacks every day. You can exchange or trade one food for another from the same food group. For example, 1 slice of bread can be exchanged for 3/4 cup dry cereal. Or you can exchange 1/2 cup fruit juice for 1/2 of a 9 inch banana.

What is considered free food? But first, a bit of definition: “Free foods,” in my opinion, are those that have 25 calories or less per reasonable serving. “Almost free foods” have 25 to 60 calories per reasonable serving. Portion control is key here.


29 Related Questions Answers Found

 

What are the basic food groups?

The basic food groups are:
  • breads, cereals, rice, pasta, noodles and other grains.
  • vegetables and legumes.
  • fruit.
  • milk, yoghurt, cheese and/or alternatives.
  • lean meat, fish, poultry, eggs, nuts and legumes.

What is a feature of the exchange list system?

The Exchange Lists

Each exchange list contains foods that are alike; each food choice on a list contains about the same amount of carbohydrate, protein, fat, and calories as the other choices on that list. The following chart shows the amounts of nutrients in one serving from each exchange list.

What is an exchange meal plan?

Exchange Meal Plan. Many people with diabetes use a food-balancing program called the exchange meal plan to guide what they eat each day. The plan sets a serving size (amount) for each food, and, within each group, each serving has a similar amount of calories, protein, carbohydrate, and fat.

How many exchanges should a diabetic eat?

A person with diabetes on a 1,600 calorie diet should get 50% of these calories from carbohydrates. This would be a total of 800 calories of carbohydrates (at 4 calories per gram) spread out over the day. At 15 grams per exchange, this would be about 13 exchanges of carbohydrates per day.

How much of each food group should I eat?

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Food group 1,600-calorie diet 2,000-calorie diet
Low-fat or fat-free milk and milk products 2-3 a day 2-3 a day
Lean meats, poultry and fish 3-4 one-ounce servings or fewer a day 6 one-ounce servings or fewer a day
Nuts, seeds and legumes 3-4 a week 4-5 a week
Fats and oils 2 a day 2-3 a day

How does the food exchange system work?

The Exchange System groups together foods that have roughly the same amounts of calories, carbohydrate, fat and protein into “Exchange” groups, so that one may be exchanged for another. For example, at breakfast you might aim for one Starch exchange, one Fruit, one Fat and one Milk.

What is food plate?

MyPlate Is a Symbol for Healthy Eating

MyPlate is the model for healthy eating in the United States. Experts at the United States Department of Agriculture (USDA), the agency in charge of nutrition, created the colorful plate to help people remember to: Eat a variety of healthy foods.

How many exchanges can I have on a 1500 calorie diet?

What is food guide pyramid?

The Food Guide Pyramid was a recognizable nutrition tool that was introduced by the USDA in 1992. It was shaped like a pyramid to suggest that a person should eat more foods from the bottom of the pyramid and fewer foods and beverages from the top of the pyramid.

What is diabetes exchange list?

A diabetic exchange diet is a list of serving sizes of foods that you can choose to eat every day. These foods are divided into 6 groups. You need to eat the right number of servings from each food group every day to control your diabetes (di-uh-b-tees). Carbohydrates from food become blood sugar (glucose) in the body.

How many exchanges can I have on a 1200 calorie diet?

The following sample menu for a 1200calorie meal plan includes a total of 5 starch exchanges, 2 fruit exchanges, 2 milk exchanges, 3 nonstarchy vegetable exchanges, 5 meat exchanges, and 4 fat exchanges daily.

How do I choose my food?

10 Tips: Make Better Food Choices
  1. Find out what you need. Get personalized nutrition information based on your age, gender, height, weight, and physical activity level.
  2. Enjoy your food but eat less.
  3. Strengthen your bones.
  4. Make half your plate fruits and vegetables.
  5. Drink water.
  6. Eat whole grains more often.
  7. Learn what is in foods.
  8. Cut back on some foods.

How do you calculate exchange rates?

You can calculate an exchange rate by dividing the amount of the currency you start with by the amount of the foreign currency you’ll get back. For example, if you have $100 and you get €80 back, your exchange rate would be 100 divided by 80, or 1.25 Euros per dollar.

How much of each food group should you eat each day?

Enjoy 5 a dayβ€”eat at least 2 servings of fruit and at least 3 servings of vegetables each day (see box 8 for serving sizes). Choose fresh, frozen, dried, or canned forms and a variety of colors and kinds. Choose dark-green leafy vegetables, orange fruits and vegetables, and cooked dry beans and peas often.

How many calories do I need to lose weight?

Make sure you count them all, not just the obvious ones. Put together a meal plan. Figure out the amount of carbs, protein, and fat you can eat at meals and snacks throughout the day to keep your blood sugar levels steady. Most adults with diabetes aim for 45-60 grams of carbs per meal and 15-20 grams per snack.

How many calories do I need to lose weight?

Know that you can always calculate the carbohydrate exchange for a food by dividing the total grams of carbohydrates by 15. Foods that contain carbohydrates include starches, such as bread and pasta, fruit, milk and milk products, snack foods and most desserts.

How do you calculate carbohydrate exchanges?

Know that you can always calculate the carbohydrate exchange for a food by dividing the total grams of carbohydrates by 15. Foods that contain carbohydrates include starches, such as bread and pasta, fruit, milk and milk products, snack foods and most desserts.

How many exchanges can I have on a 1200 calorie diet?

The following sample menu for a 1200calorie meal plan includes a total of 5 starch exchanges, 2 fruit exchanges, 2 milk exchanges, 3 nonstarchy vegetable exchanges, 5 meat exchanges, and 4 fat exchanges daily.

What is exchange list system?

The Exchange Lists are the basis of a meal planning system designed by a committee of the American Diabetes Association and the American Dietetic Association. The Exchange Lists. The reason for dividing food into six different groups is that foods vary in their carbohydrate, protein, fat, and calorie content.

What is a serving size of protein?

In general, 1 ounce of meat, poultry or fish, ΒΌ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or Β½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.

What is one serving of cottage cheese?

You should spread out free foods throughout the day and not eat them in one sitting. It is commonly thought that people with diabetes should avoid all forms of sugar. Most people with diabetes can eat foods containing sugar as long as the total amount of carbohydrates (carbs) for that meal or snack is consistent.

How are carbs counted?

The term “net carbs” simply refers to carbs that are absorbed by the body. To calculate the net carbs in whole foods, subtract the fiber from the total number of carbs. To calculate the net carbs in processed foods, subtract the fiber and a portion of the sugar alcohols.

How many calories are in a protein Exchange?

(One exchange contains 12 grams of carbohydrate, 8 grams of protein, 0-3 grams of fat and 90 calories.)

How many calories are in a protein Exchange?

The average woman needs to eat about 2,000 calories per day to maintain her weight, and 1,500 calories per day to lose one pound of weight per week. Meanwhile, the average man needs 2,500 calories to maintain, and 2,000 to lose one pound of weight per week. However, this depends on numerous factors.

How many grams of fat are in one serving?

One fat serving is 45 calories, 5 grams of fat: 1 tsp oil, butter, margarine, or mayonnaise.

What is one serving of cottage cheese?

A 1-cup (226-gram) serving of cottage cheese offers 37% of the RDI for selenium.

How do Diabetic exchanges work?

In the exchange system, foods with a similar amount of carbohydrate per serving size are grouped together. The foods within each list can be β€œexchanged” for one another during meal planning, and you end up with about the same amount of carbohydrate. One carbohydrate exchange equals 15 grams of carbohydrate.

How many grams is one fat serving?

One fat serving is 45 calories, 5 grams of fat: 1 tsp oil, butter, margarine, or mayonnaise.

Do diabetics count carbs or sugar?

A 1-cup (226-gram) serving of cottage cheese offers 37% of the RDI for selenium.

What nutrient can cause blood glucose levels to rise significantly?

Carbohydrates and Blood Sugar. When people eat a food containing carbohydrates, the digestive system breaks down the digestible ones into sugar, which enters the blood. As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage.

How are carbs counted?

You should spread out free foods throughout the day and not eat them in one sitting. It is commonly thought that people with diabetes should avoid all forms of sugar. Most people with diabetes can eat foods containing sugar as long as the total amount of carbohydrates (carbs) for that meal or snack is consistent.