
In 1950, the US Food Exchange list was created
by the group effort of American Dietetic Association, the American Diabetes
Association and the US Public Health Service to target meal planning problems. In
history, the exchange list was only used for the meal planning of diabetic
patients to control the blood sugar but the meal-planning methods are also helpful to
promote the feeling of fullness by the help of foods that fill you up and
can be useful to those people who want to lose weight. It’s about choosing the right and sensible variety
food that make you feel full for the least amount of calories.
How Does Food Exchange System Work?
The food exchange list is categorised into three main
groups; Carbohydrates, Proteins and Fats. Further divided into groups of food
are starches, vegetables, milk and milk products; meat and meat substitutes;
fruits and fats. Food exchange system standardises the diet.

Starch Exchange Food List
In the
starch exchange list most of the calories come from carbohydrates which are
a best source of energy. Most of the starches are also a
good source of B vitamins. Choose a natural form of whole grains for weightloss because it tends to make us feel full and decreases our calorie intake.
15 grams of carbohydrate, 3 grams of protein, 0-1
gram of fat, 0 kcal.
Food
exchange
|
80
calories, Portion size
|
Small
Chappati
|
1
(6 inches across)
|
Pancake
|
1(4
inches across, 1/4 inch
thick)
|
English
muffin
|
1/2
|
Bran
cereal
|
½
cup
|
Oats
|
½
cup
|
Cooked
pasta, macroni, noodles, spaghetti
|
½
cup
|
Cooked
brown rice
|
1/3
cup
|
Sugar
coated cereal
|
½
cup
|
Wheat
bran
|
½
cup
|
Wild
rice cooked
|
½
cup
|
Corn
|
½
cup
|
Small
potato
|
1(3
oz)
|
Cooked
beans, peas, lentils
|
½
cup
|
Popcorn
|
3
cups
|
Whole
wheat crackers (without fat)
|
2
|
Graham
crackers, 2 ½ in square
|
3
|
Animal
crackers
|
8
|
Non starchy Vegetables
Vegetables are a best source of vitamins, minerals and fibre.
5 grams of carbohydrate, 2 grams of protein, 0
gram of fat, 25 kcal.
1 serving equal to: 1/2 cup
of cooked vegetables ,1/2 cup of vegetable juice, 1 cup of raw vegetables.
Asparagus
|
Artichoke
|
Bean
sprout
|
Broccoli
|
Beets
|
Brussels
sprouts
|
Carrot
|
cabbage
|
Celery
|
Cauliflower
|
Cucumber
|
Eggplant
|
Green
onions, Green beans
|
Gourds
(bitter, bottle, luffa)
|
Green salad
|
Mushrooms
|
Okra
|
Onions
|
Pea
pods
|
Peppers
|
Radishes
|
Sauerkraut
|
Spinach
|
Turnip
|
Tomato
|
Water
chestnuts
|
Milk and Milk Products
Milk and milk
products provide calcium, protein, carbohydrates and other minerals. Low-fat
and skimmed milk varieties should be chosen according to your health. They contain
the same nutrients but provide less fat, calories and cholesterol as compared to whole
milk products.
Skimmed Milk and Very Low Fat Milk
12 grams of
carbohydrate, 8 grams of protein, 0-3 grams of fat, 90 kcal
Food Exchange
|
Portion Size
|
Skimmed or non-fat milk (1/2 % and
1%)
|
1 cup
|
Fat-free milk
|
1 cup
|
Evaporated Fat Free or skimmed
milk
|
½ cup
|
Low-fat fruit-flavoured yogurt
without sugar
|
¾ cup
|
Fat-free dry milk powder
|
1/3 cup dry
|
Plain unflavoured yogurt
|
¾ cup
|
Low Fat Milk
12 grams of
carbohydrate, 8 grams of protein, 5 grams of fat, 120 kcal
Food Exchange
|
Portion Size
|
2% milk
|
1 cup
|
Evaporated whole milk
|
1/3 cup
|
Plain low-fat yogurt (added milk
solids)
|
8 oz
|
Whole Milk
12 grams of
carbohydrate, 8 grams of protein, 8 grams of fat, 150 kcal
Food Exchange
|
Portion Size
|
Whole Milk
|
1 cup
|
Evaporated whole milk
|
1/3 cup
|
Yogurt, plain (made from whole
milk)
|
8 oz
|
Goat’s milk
|
1 cup
|
Meat and Meat Substitutes
Meat and meat
substitutes are a great source of protein. Fish is a source of omega 3 fatty
acid.
Lean Meat
0 gram of carbohydrates, 7 grams of protein , 0-3
grams of fat, 45 calories
Exchange
list
|
Portion
size
|
Cottage
cheese
|
¼
cup
|
Beef, ground, steak, roast, tenderloin, (very lean cuts)
|
30
gram, 1 oz
|
Fish
|
1
oz
|
Egg
substitutes
|
¼ cup
|
Shellfish - clams, crab, lobster,
scallops, shrimp
|
1 oz
|
Egg white
|
2
|
Medium Fats Meat
7 gram of protein, 5
gram of fat, 75 calories
Exchange
list
|
Portion
Size
|
Beef, Lamb
|
1
oz
|
Fish, fried
|
30
gram
|
Egg
|
1
|
High Fat Meats
7 grams of protein, 8 grams of fat, 100 calories
Exchange
list
|
Portion
Size
|
Regular
cheese, cheddar
|
30
gram
|
Peanut butter
|
1
tbsp
|
Beef,
turkey, chicken or combination
|
1
(10 per pound sized package)
|
Fruits
Fruits are great source of vitamins, minerals and fibre.
15 gram of carbohydrates, 0 gram of protein, 0
gram fat , 60 Calories.
Exchange
list
|
Portion
size
|
Apple, banana, orange, nectarine
|
1
Small
|
Fresh
Peach
|
1
medium
|
Grapefruits
|
1/2
|
Kiwi
|
1
|
Apricots
|
4
whole
|
Cherries
|
90
gram , 12
|
Dates
|
3
medium
|
Grapes
|
17
, 90 gram
|
Plums
|
2
small
|
Pineapple (canned)
|
-1/2
|
Pineapple (fresh)
|
-3/4
|
Pear (Fresh) , Mango
|
1/2
|
Pear,
canned (unsweetened)
|
½
cup
|
Watermelon
|
1
slice
|
Dried Fruit
Apricot
|
7
Halves
|
Prunes
|
3
Medium
|
Raisins, Blue berries
|
2
Tbsp
|
Figs
|
1 1/2
|
Fruits Juices
Exchange
list
|
Portion
Size
|
Unsweetened
juices (apple , pineapple , grapes, Orange)
|
½
cup
|
Fruit juice blends, 100% juice
|
1/3
cup
|
Cranberry juice cocktail
|
1/3
cup
|
Fats
Choosing Unsaturated fat
instead of saturated fat is a good option for help to reduce blood cholesterol
level and control your weight.
5 gram Fat, 45 calories
Exchange
List
|
Portion
Size
|
Oil (vegetable, corn, canola, olive
|
1 tsp
|
Butter, Mayonnaise, Stick margarine
|
1 tsp
|
Salad
|
1 tbsp
|
Cream Cheese
|
1tbsp
|
Stuffed green olives
|
10 large
|
Peanuts
|
10
|
Nuts and seeds
|
1 tbsp
|
If you are interested in losing weight by using food
exchange list, use the list given above which is based upon the American Dietetic Association food exchange lists.
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