Food exchange

The food exchange list refers to the food items on each list which may be substituted with any other food item on the same list. A grouping of commonly consumed foods according to similarities in composition so that the foods may be used interchangeably in diet planning.

1. THE EXCHANGE SYSTEM

2. The Exchange System: What is it? Food classification method Created for diabetics by ADA & ADA Track Calories, CHO’s, PRO, FAT Healthy way of eating 2

3. 3 Athlete Nutrition Awareness of macronutrient composition Allows dietitian/nutritionist to estimate Calorie and macronutrient intake Diet analysis Customize meal plans

4. FOOD EXCHANGE LIST (FEL) 4 1 3 5 6 4 2 Identification of commonly used food items Portion size weighing & measurement of each food item Consultation with experts, nutritionist, dietitians Portion size computation Pre-production of the prototype book Review by selected users

5. Foods in the Exchange System Divided by chemical composition re: Macronutrients Specified portions of foods in each group are exchangeable with the other foods in that group So in the fruit list, ½ cup orange juice can be exchanged for a cup of strawberries without increasing calories and carb grams. 5

6. FOOD GROUPS: Foods classified into 7 groups: Vegetable Fruit Starch Milk Meat/meat substitutes Fat Sugar 6

7. Vegetable Group 3 g carbohydrate 1 g protein 0 g fat 16 Calories Examples: ½ Cup cooked spinach 1 Cup baby carrots 1 Cup diced tomatoes 1 Cup cucumbers 7

8. 8 Only vegetables that contains 16 calories per exchange were included in the vegetable exchange list

9. Fruit Group 10 g carbohydrate 0 g protein 0 g fat 40 Calories Examples: 1 small banana 1 ¼ Cups strawberries ½ Cup orange juice ¾ Cup fresh pineapple 9

10. Milk Group 10 CLASSIFICATION CARBOHYDRATE PROTEIN FAT ENERGY Whole 12 g 8 g 10 g 170 kcal Low Fat 12 g 8 g 5 g 125 kcal Skimmed/Non-fat/Fat-free 12 g 8 g - 80 kcal Examples: 1 Cup non-fat milk 1 Cup soy milk 2/3 Cup fat-free, artificially sweetened yogurt

11. Starch Group 11 CLASSIFICATION CARBOHYDRATE PROTEIN FAT ENERGY Rice A – Low Protein 23 g - - 92 kcal Rice B – Medium Protein 23 g 2 g - 100 kcal Rice C – High Protein 23 g 4 g - 108 kcal Examples: ½ Cup oatmeal 1 Avg. slice bread ½ Hamburger bun ½ Cup corn/peas

12. Meat/Meat Substitutes 12 CLASSIFICATION CARBOHYDRATE PROTEIN FAT ENERGY Low Fat - 8 g 1 g 41 kcal Medium - 8 g 6 g 86 kcal High Fat - 8 g 10 g 122 kcal Examples: ¼ Cup egg substitutes; white meat poultry, no skin1 oz lean cut beef 1 egg; poultry w/skin, fried fish 1 oz of most cheeses, sausages;

13. 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 Avacado 13

14. Sugar Group: 5 g carbohydrate 0 g protein 0 g fat 20 Calories 14

15. 15 Diet Prescription #1: Calculate energy needs Male, 75 kg, runner 3000 Cal/day Diet Prescription

16. 16 Calculate g CHO, PRO, FAT ACSM & ADA CHO: 6-10 g CHO/kg BW PRO: Endurance: 1.2 – 1.4 g PRO/kg BW Power: 1.6- 1.7 g PRO/kg BW #1:

17. 17 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 FAT = 87 g FAT #1 cont’d

18. 18 Diet Prescription #2: Figure no of exchanges for CHO-containing food groups Follow this order:** Milk Fruit Vegetable ***Always begin with CHO-containing food groups

19. 19 Diet Prescription #3: Add all of the carbohydrates you have used so far for milk, fruit, & veggie exchanges. Subtract from total g CHO. Divide by 23. This is how many starch exchanges you will have.

20. 20 Diet Prescription #4: Add grams of protein used thus far for milk, veggie, & starch exchanges. Subtract from total grams of protein. Subtract from total grams of protein. Divide by 8. This is how many meat exchanges you are allotted.

21. 21 #5: Add grams of protein used thus far for milk, veggie, and starch exchanges. Subtract from total grams of protein. Subtract from total grams of protein. Divide by 5. This is how many fat exchanges you will have. #6: Add Cal from each food group to double check your work. Be sure you are near your total Cal/day.

22. STEP 1: 22 List Food No. of Exchanges Carbohydrate(g) Protein(g) Fat(g) Energy(kcal) I Vegetable 3 9 3 - 48 II Fruit 5 50 - - 200 III Milk 1 12 8 10 170 VII Sugar 3 15 - - 60 Diet Prescription: 1,500 kcal, Carbohydrate 245 g , Protein 55 g , Fat 35 g

23. 23 Carbohydrate partial sum = 9 g + 50 g + 12 g +15 g = 86 g No. of Rice exchanges : 245 g (prescribed carbohydrate) -86 g (partial sum carbohydrate) ------------------------------------ =159 g 159 g ÷ 23 g = 6.91 or 7 Rice exchanges

24. STEP 2: 24 List Food No. of Exchanges Carbohydrate(g) Protein(g) Fat(g) Energy(kcal) IV Rice A 1 23 - - 92 II Rice B 5 115 10 - 500 III Rice C 1 23 4 - 108 Diet Prescription: 1,500 kcal, Carbohydrate 245 g , Protein 55 g , Fat 35 g

25. 25 Protein partial sum = 3 g + 8 g + 10 g + 4 g = 25 g No. of Meat exchanges : 55 g (prescribed protein) -25 g (protein partial sum) ------------------------------------ =35 g 35 g ÷ 8 g = 3.75 or 4 Meat exchanges

26. STEP 3: 26 List Food No. of Exchanges Carbohydrate(g) Protein(g) Fat(g) Energy(kcal) V LF Meat 2 - 16 2 82 II MF Meat 2 - 16 12 172 Diet Prescription: 1,500 kcal, Carbohydrate 245 g , Protein 55 g , Fat 35 g

27. 27 Fat partial sum = 10 g + 2 g + 12 g = 24 g No. of Fat exchanges : 35 g (prescribed protein) -24g (protein partial sum) ------------------------------------ =11 g 11 g ÷ 5 g = 2.2 or 2 Fat exchanges

28. STEP 4: 28 Diet Prescription: 1,500 kcal, Carbohydrate 245 g , Protein 55 g , Fat 35 g List Food No. of Exchanges Carbohydrate(g) Protein(g) Fat(g) Energy(kcal) VI Fat 2 - - 10 90 Total 247 57 34 1522

29. 29

30. 30 Are you ready to prepare an MEAL PLAN?