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.
2. The Exchange System:
What is it?
âȘ Food classification method
âȘ Created for diabetics by ADA & ADA
âȘ Track Calories, CHOâs, PRO, FAT
âȘ Healthy way of eating
2
3. 3
Athlete Nutrition
ï± Awareness of macronutrient
composition
ï± Allows dietitian/nutritionist to estimate
Calorie and macronutrient intake
ï± Diet analysis
ï± 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
ï¶ Divided by chemical composition re:
ï¶ Macronutrients
ï¶ Specified portions of foods in each group are
exchangeable with the other foods in that group
ï¶ So in the fruit list, Âœ cup orange juice can be
exchanged for a cup of strawberries without
increasing calories and carb grams.
5
7. Vegetable Group
âȘ 3 g carbohydrate
âȘ 1 g protein
âȘ 0 g fat
âȘ 16 Calories
âȘ Examples:
⫠œ Cup cooked spinach
â« 1 Cup baby carrots
â« 1 Cup diced tomatoes
â« 1 Cup cucumbers
7
8. 8
Only vegetables that contains 16
calories per exchange
were included in the vegetable
exchange list
9. Fruit Group
âȘ 10 g carbohydrate
âȘ 0 g protein
âȘ 0 g fat
âȘ 40 Calories
âȘ Examples:
â« 1 small banana
⫠1 Œ Cups strawberries
⫠œ Cup orange juice
⫠Ÿ 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:
âą 1 Cup non-fat milk
âą 1 Cup soy milk
âą 2/3 Cup fat-free, artificially sweetened yogurt
11. Starch Group
11
CLASSIFICATION CARBOHYDRATE PROTEIN FAT ENERGY
Rice A â Low Protein 23 g - - 92 kcal
Rice B â Medium Protein 23 g 2 g - 100 kcal
Rice C â High Protein 23 g 4 g - 108 kcal
Examples:
âą Âœ Cup oatmeal
âą 1 Avg. slice bread
âą Âœ Hamburger bun
âą Âœ 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:
âą ÂŒ Cup egg substitutes;
âą white meat poultry,
âą no skin1 oz lean cut beef
âą 1 egg; poultry w/skin, fried fish
âą 1 oz of most cheeses, sausages;
13. Fat Group
âȘ 0 g carbohydrate
âȘ 0 g protein
âȘ 5 g fat
âȘ 45 Calories
âȘ Examples:
â« 1 tsp oil
⫠œ Tbsp peanut butter
â« 1 Tbsp reduced-fat mayo
â« 1 Tbsp cream cheese
â« Avacado
13
14. Sugar Group:
âȘ 5 g carbohydrate
âȘ 0 g protein
âȘ 0 g fat
âȘ 20 Calories
14
16. 16
âȘ Calculate g CHO, PRO, FAT
âȘ ACSM & ADA
ï¶ CHO:
ï§ 6-10 g CHO/kg BW
ï¶ PRO:
â« Endurance: 1.2 â 1.4 g PRO/kg BW
â« Power: 1.6- 1.7 g PRO/kg BW
#1:
17. 17
Calculate g CHO, PRO, FAT
Example:
âȘ 75 kg x 6 g/kg BW = 450 g CHO = 1800 Cal
âȘ 75 kg x 1.4 g/kg BW = 105 g PRO = 420 Cal
âȘ 1800+420 = 2220 Cal
âȘ 3000 â 2220 = 780 Cal left for FAT
âȘ 780 Cal FAT = 87 g FAT
#1 contâd
18. 18
Diet Prescription
#2:
Figure no of exchanges for CHO-containing food groups
Follow this order:**
âą Milk
âą Fruit
âą 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.
ï± Subtract from total g CHO.
ï± Divide by 23.
ï± 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.
ï± Subtract from total grams of protein.
ï± Divide by 8.
ï± 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.
ï± Subtract from total grams of protein.
ï± Divide by 5.
ï± This is how many fat exchanges you will have.
#6: Add Cal from each food group to double check your work.
ï± 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 Ă· 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
Rice B 5 115 10 - 500
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 Ă· 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
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 Ă· 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