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RECALL THE FGP Exchanges and calculations of requirements What is an exchange list? A listing of the major types of nutrients in a given amount of food. Each food on a given list can be substituted for another on the same list Types Starch Other Carbs Fruit Vegetable

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Exchanges and calculations of requirements l.jpg
Exchanges and calculations of requirements

  • What is an exchange list?

  • A listing of the major types of nutrients in a given amount of food.

  • Each food on a given list can be substituted for another on the same list

  • Types

  • Starch Other Carbs

  • Fruit Vegetable

  • Milk Meat

  • Fat Free

  • COMBOs


Each food in an exchange list has about the same amount of the macronutrients energy l.jpg
Each food in an exchange list has about the same amount of the macronutrients/energy

  • Types Carbs Prot Fat Calories

  • Starch 15 g 3 g 0-1g 80

  • Other Carbs 15 0 0

  • Fruit 15 0 0 60

  • Vegetable 5 2 0 25

  • ½ cup of asparagus has about the same macronutrient/energy content as 1 cup of green leafy veggies

  • An apple and an orange are about the same

  • THEY MAY HAVE DIFFERENT MICRONUTRIENT.


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Each food in an exchange list has about the same amount of the macronutrients/energy

  • Types Amt Carbs Prot Fat Cal

  • Milk 1 c

  • Nonfat 12 8 0 90

  • Lowfat 12 8 5 120

  • Whole 12 8 8 150

  • Meat 1 oz

  • very lean 0 7 0-1 35

  • lean 0 7 3 55

  • med fat 0 7 5 75

  • high fat 0 7 8 100


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What is a serving? the macronutrients/energyHow big is a serving size?

  • A serving is one normal size portion of a food.

  • Serving size is the amount in the serving:

  • Vegetables 1 cup raw leafy, ½ cup cooked/other

  • Fruits 1 whole fruit; ½ grapefruit; ½ c berries or cubed fruit; ¼ c dried fruit

  • Beans/lentils 1 ½ cup cooked

  • Nuts/seeds 2/3 – 1 c; 4 Tbsp peanut butter

  • Whole grains 1 slice; ½ c ww pasta, brown rice;

  • 1 small muffin

  • See page 11 of reader.


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What is a serving? the macronutrients/energyHow big is a serving size?

  • Serving sizes:

  • Milk, yogurt, cheeses 1 cup fluid; 2 c cottage cheese

  • 2 oz processed cheese

  • 1 ½ oz cheese

  • Meat, poultry, fish 2-3 oz

  • Eggs 2

  • Oils/fats/sweets sparingly


Using exchanges l.jpg
Using Exchanges the macronutrients/energy

  • A menu can be planned around exchange lists:

  • Breakfast: 2 starch, 1 fruit, 1 milk, 1 fat

  • Lunch: 3 meat, 2 starch, 1 fruit, 1 vegetable, 1 fat

  • Snack: 1 milk, 1 starch, 1 fat

  • Dinner: 2 meat, 1 starch, 2 vegetables, 2 fat

  • Snack: 2 starch, 1 fruit

  • Breakfast: ½ c OJ, ¾ c wheaties, 1 c 2% milk, 1 toast, 1 tsp butter

  • Lunch: 3 oz burger, bun, 1 tsp mayo, ½ c carrots, apple

  • Snack: ¾ c yogurt, ½ bagel, 1 TBSP cream cheese

  • Dinner: 2 oz pork, ½ c rice, ½ c zucchini stir fried in 2 tsp oil


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Exchanges and calculations of requirements the macronutrients/energy

  • Serving sizes?????

  • Carbohydrate requirements

  • 2.2 g/kg complex carbohydrates/non – sweets

  • Fiber requirement

  • 20 – 35 g/day


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Counting Carbs the macronutrients/energy

  • How much carbohydrate do you need?

  • minimum of 50 – 100 grams/day

  • 55-60% of total calories required

  • A serving of carbohydrate is considered to be

  • 15 grams of carbohydrate

  • ½ c pasta, 1 slice of bread, ½ bagel

  • 1 medium piece of fruit

  • Full strength soda = x g sugar


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