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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
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
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.
slide4

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
what is a serving how big is a serving size
What is a serving?How 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.
slide6

What is a serving?How 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
Using Exchanges
  • 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
exchanges and calculations of requirements8
Exchanges and calculations of requirements
  • Serving sizes?????
  • Carbohydrate requirements
  • 2.2 g/kg complex carbohydrates/non – sweets
  • Fiber requirement
  • 20 – 35 g/day
counting carbs
Counting Carbs
  • 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