Exchange Lists for Meal Planning
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A Very Easy Way to Plan Meals & Track What You Eat
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Exchange Lists for Meal Planning
- 1. Exchange Lists for Meal Planning Presented by Peter Mihelakis R.D.
- 2. A Very Easy Way to Plan Meals & Track What You Eat
- 3. Foods Split into 6 Groups Each group contains foods with similar nutrients and calories
- 5. Measuring & Weighing Foods is Very Important
- 7. Group 1:Dairy Group 1 Choice contains: 12 grams Carbohydrate 8 grams Protein Fat varies from whole to skim milk products
- 8. Includes... 1 Cup of Milk (8 oz.) or 180 grams Yogurt (6 oz.)
- 9. Excludes... While it's true that cheese is a dairy product, we do not include it into this group due to its high fat content
- 10. Group 2: Vegetables Includes all non- starchy vegetables 1 Cup Raw or 1/2 Cup Cooked is 1 Choice
- 12. Group 3: Fruit Contain 15 grams of Carbohydrate per choice Serving size varies by choice
- 13. 13.5 oz. Watermelon 1 Banana (4 oz.) 1 Small Apple (4 oz.)
- 14. considered 1 Fruit Choice but it is recommended that you eat real fruit as opposed to juice because you will be
- 15. Group 4: Starch Group
- 16. 15 grams of Carbohydrate For All Choices For All Choices 1/2 Cup of Cereal 1/3 Cup of Pasta or Rice 30 grams of Bread 90 grams potato (not fried or mashed)
- 17. And 1/2 Cup of all beans,peas & lentils Because these legumes have such a high protein content, we also count them as a choice from the Meat group as well!
- 18. Group 5: Meats & Substitutes Contain 7 grams of Protein per choice Fat grams vary by choice
- 19. (which is also 1 Starch Choice) 1/2 Cup of Legumes (which is also 1 Starch Choice) • 1/2 Cup of Legumes (which is also 1 Starch Choice)
- 20. Group 6: Fats 5 grams of Fat per Choice Includes oils, nuts, & butter
- 21. 1 teaspoon Olive Oil 1 teaspoon Butter 6 Almonds
- 22. Now let's try it out!!!
- 23. 1200 Calorie Meal Plan Milk 2 Choices Vegetables 2 Choices Fruit 2 Choices Starch 6 Choices Meat 4 Choices Fat 2 Choices
- 24. Suppose I Wake Up in The Morning and I Want To Have Corn Flakes With Milk 1 I look at my Exchange Lists and see that Choice of Corn Flakes are 1/2 Cup. This means that 1/2 Cup contains 15 grams of Carbohydrate. My allowance for the day is 6 Choices for the Starch Group
- 25. I Start with 1/2 Cup but I see that the portion is too small so I add another 1/2 Cup giving me a total of 1 Cup. So how many Choices do I have here?
- 26. Choice left. I may have another cup of milk or 180 grams of yogurt at some point during my day! left. I may have another cup of milk or 180 grams of yogurt at some point during my day!
- 27. that 1 Choice of banana is 4 oz. If I'm really hungry I can eat the whole banana and count it as 2 Fruit Choices and I will have exhausted my allowance for Fruit for the day! I
- 28. What does our Meal Plan look like after breakfast and snack? look like after breakfast and snack?
- 30. The important thing about this system is to keep track of what you are eating!
- 31. Don't be discouraged by the size of 1 Choice from any group!!!! What do I mean? What do I mean?
- 32. Look at 1 Choice of Pasta!
- 33. It seems small by itself but we have 6 for our day!Here's what 3 Choices look It's a like... decent portion for a meal.
- 34. Alternatively, here is a Small by 1Choice of Ground Beef (1 oz.)itself but remember that each meal has more than 1 Choice!
- 35. ways to estimate portions when you can't weigh them such as when dining out.
- 36. GOOD LUCK! YOU CAN DO IT! YOU CAN DO IT!