exchange list
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Introduction
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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
What is the Exchange SystemThe exchange system is the
basis of your meal plan.
Diabetes diet
Weight loss, CVD, Renal, HTN, hyperlipidemia, atherosclerosis ?
Introduction
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Introduction
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Excellent tool for:1. Meal planning2. Calorie control3. Meeting AMDRs and DRIs
Application of Exchange List System
Advantages
variety of healthful food choices
According to different age groups
allows individuals to be accountable for what they eat
Introduction
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.
More than one energy source gives us
Disadvantages
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Possibility of measurement error
Absorption rates vary in different individuals
Portion sizes are based on:
Grams of proteinGrams of carbohydrateGrams of fatTotal number of Calories
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To use the exchange system
Familiarize yourself with the different food groups and the amounts indicated in your meal plan.
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Standard measurement used in this present:
1 cup = 236 ml
1 tbsp = 14.8ml
1tsp = 4.2 ml
1 oz = 29.57 ml
Introduction
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Introduction
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Introduction
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Whole grain products average about 2 grams of fiber per serving
A good source of B vitamins
Measurement units after cooking
Starch
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Starch
Taster One starch exchange 15 g carbohydrate3 g protein0 g fat80 caloriesIn 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
Starch
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BreadsBagel ½ bagel = 1 exchangeBread – whole wheat 1 slice = 1 exchangeCereals & GrainsCooked cereal – oatmeal, cream of wheat ½ cup cooked = 1 exchangeDry Cereal (read box) ½ to ¾ cup = 1 exchangePasta ½ cup = 1 exchangeRice – white or brown ½ cup = 1 exchange
Starch
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Starchy VeggiesBaked beans/refried beans 1/3 to ½ cup = 1 exchangePeas ½ cup cooked = 1 exchangeCorn ½ cup cooked or 6 inch on cob = 1 exchangePotato/Yam/Sweet Potato ½ cup mashed
Crackers and SnacksPopcorn 3 cups = 1 exchangePotato chips/tortilla chips 10 chips = 1 exchangeRice Cakes – 4 in across 2 cakes = 1 exchangeWhole wheat crackers 2-5 crackers (3/4 oz) = 1 exchange
Starch
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Beans, Peas, and LentilsBeans and peas (garbanzo, pinto, kidney, white, split, black-eyed) 1/3 cup = 1 starch or 1 proteinLima beans 1/3 cup = 1 starch or 1 proteinLentils 1/2 cup = 1 starch or 1 protein
Starchy Foods Prepared with FatBiscuit – 2 ½ in across 1 biscuit = 1 starch plus 1 fat exchangeCrackers round butter type 6 crackers = 1 starch plus 1 fat exchangePopcorn, microwaved 3 cups = 1 starch plus 1 fat exchangeSandwich crackers – cheese or peanut butter filling
Fresh, frozen and dry fruits have fiber
Fruits
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high in vitamins and minerals
beta carotene ,vitamin C, and other antioxidants like lyco -pene
Fruits
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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 carbohydrate0 g protein0 g fat60 calories
Vegetables contain 2-3 grams of dietary fiber
Vegetables
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high in vitamins and minerals
brightly color
Vegetables
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½ C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 C Raw vegetables or salad greens½ 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
Dairy
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an excellent sourceof calcium.
saturated fat content
healthy bones and teeth,
reduce high blood pressure control weight.
Dairy
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1 Milk and Alternatives exchange =12 carbohydrate8 g protein0 to 8 g fat90 to 150 calories
Milk- skim or 1% 1 cup (8 oz) = 1 exchangeSoy milk – low fat or fat free 1 cup = 1 exchangeYogurt – fat free or light 2/3 cup (6 oz) = 1 exchange
Dairy
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cream cheeseFats group Meat group
Meat
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primary source of protein
Choose lean Meat Eat fish at least twice a week
Beans fiber source
Meat
Taster 1 Meat and Alternatives exchange = 0 g carbohydrate7 g protein3 to 8 g fat35 to 100 calories Poultry1 oz meat = 1 exchange FishAny fresh or frozen fish 2 oz = 1 exchangeCrab, lobster, scallops and shrimp 2 oz = 1 exchangeTuna ¼ cup = 1 exchange
Meat
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Beef1 oz meat = 1 exchange Cheese1 oz = 1 exchange OtherEgg w/yolk 1 egg = 1 exchangeHot dog 1 oz = 1 exchangePeanut Butter 1-2 Tbsp = 1 exchangeSausage 1 oz = 1 exchangeTofu ½ cup = 1 exchange
Fats
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vitamins (A, D, E, and K)
essential fatty acids
weight gain
increase in blood cholesterol levels
Fats
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One Fats exchange =0 g carbohydrate0 g protein5 g fat45 calorieTypically, 1 fat exchange is:1 tsp margarine or vegetable oil 1 Tbsp salad dressing 2 Tbsp reduced fat salad dressing
Fats
Taster Mono-unsaturated and Poly-unsaturated FatsAvocado, medium 2 TbspNuts – almonds mixed 6 nutsPeanuts 10 nutsPecans 4 halvesMargarine 1 tspSeeds – pumpkin, sunflower 1 TbspSaturated FatsBacon – 1 sliceButter – stick 1 tsp, whipped 2 tsp, reduced fat 1 TbspCream cheese – regular 1 Tbsp, reduced fat 1 ½ Tbsp
contain added sugar
Other foods
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contain added sugar low in vitamins, minerals,and fiber
high in calories1 Other Foods exchange =15 g carbohydrateVarying amount ofprotein, fat, and calories
Other foods
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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
Combination Foods ListTuna 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
Other foods
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Example
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Example
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Example
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Food pyramid and exchange listcompressionServing size
Type of Food Food Exchange pyramid
Vegetables 1/2 cup - 1 cup 1 cup -2 cups
Milk 1 cup 1 cup
Cheese 30gr 45grMeat 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 cupRice ½ cup 1/3cup
Fats 1 tsp, 1-2 tbls. 1 tsp, 1-2 tbls.
compression
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compression
Taster Structural differences foods Food exchange pyramid
fats Separated group ---------Nuts fats meat
Beans Meat & starch meatCheese Meat Dairy
Corn, green peas and potatoes
starch vegetable
Olives and avocados fats vegetableBacon fats Meat
food Exchange pyramidCarbohydrate , protein
and fatProtein , minerals and vitamins
Calculate calories Provide RDA recommendationsMeal planning Basic guide
compression
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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
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ResourcesAmerican Association of Diabetes Educatorswww.diabeteseducator.org
American Diabetes Associationwww.diabetes.org
Academy of Nutrition and Dieteticswww.eatright.org
The Official Pocket Guide to Diabetic Exchanges American Diabetes Association, 2011
Resourceshttp://www.lillydiabetes.com/documents/pdf/
LD90772_DailyMealPlanGuide.pdf http://www.diet.com/g/exchange-systemhttp://fnic.nal.usda.gov/diet-and-disease/diabetes/carbohydrate-
counting-and-exchange-listshttp://www.nhlbi.nih.gov/health/educational/lose_wt/eat/
fd_exch.htmhttp://www.pamf.org/southasian/healthy/nutrition/
pyramidservingcharts.html