Simple Food Exchange List

Nuts Peanuts and Seeds. Grouping foods this way allows for more conve nient exchange among these lists and more flexibility in choosing foods.

The Food Exchange Listings From How I Lost 80 Pounds With Smart Carb Eating By Richard A Health And Nutrition Diabetes Control Nutrition Information

If you dont eat meat or if youre just trying to cut back on animal-based protein the Exchange System can still be a helpful tool.

Simple food exchange list. Other diets might have different category names and might include different items such as a category for foods that should be eaten sparingly or infrequently. The Food Combining Chart. Meat and meat substitute group.

And youll see two other footnotes related to sodium salt and fiber. Foods marked with contain 480 mg or more of. 100 1½ Fat Baked potato ¾ med.

If you would like to lose weight. BreadStarch MeatProtein Fruits Veget-ables Milk Fat Other Carbohydrate and Free exchanges. Foods marked with contain 480 mg or more of.

Some people enjoy going to the extremes when it comes to combining every morsel of food. Diabetic Exchanges for BreadStarches. Carbohydrate 10 gm Fruits.

Foods that are high in sodium 400 milligrams or more of sodium per normal serving have the symbol. Start by selecting your calorie level based on the below chart. The foods in each category are measured into units with similar nutritional in-formation.

Some of these tell you that that food selection counts as a serving from more than one group. You will notice symbols on some foods in the exchange groups. You can use the American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods.

Nutrient Lists from Standard Reference Legacy 2018. Foods that are high in fiber three grams or more per normal serving have the symbol. Plan and Daily Food Checklist.

The diet itself is far from extraordinary. And youll see two other footnotes related to sodium salt and fiber. On the exchange lists youll see several footnotes.

It is based on individual food categories includ-ing. Potatoes and Sweet Potatoes. Nutritive and Nonnutritive Sweetener Resources.

In a typical diabetic exchange list the categories include meat and meat substitutes starches fruits vegetables dairy and fat. 40 2 Lean Protein Vegetable oil 1½ tsp. The amount of food in a serving size varies between many of the food items however these are already measured out for you in many of the diabetic exchange lists.

The following pages separate foods into these seven groups. Some of these tell you that that food selection counts as a serving from more than one group. 12 cup cooked cereals 12 cup cooked pasta 13 cup cooked rice 13 cup cooked beans 12 cup corn 12 cup mashed potato 1 slice bread 3 cups plain popcorn 6 saltine crackers.

Meal Planning For Good Digestion. The food combining chart provided below is a quick reference guide that helps create healthy meals that provide good digestion. The lists are grouped into three main groups.

Within each category you may substitute or exchange one portion of food for another. Salmon 2 oz edible. That is great but even limited food combining can give great results.

For instance a 1oz slice of bread. List 5 - Fruit Exchange. StarchBread List Each item in this list contains approximately fifteen grams of carbohydrate three grams of protein a.

Fat-Free and Very Low-Fat Milk. 0 1 BreadStarch Margarine 1 tsp. Plant-based proteins include beans lentils soy burgers tofu peanut butter and hummus.

On the exchange lists youll see several footnotes. - Starches - Fruits and Fruit Juices - Milk Yogurt and Dairy-like foods - Non-Starchy Vegetables - Sweets Desserts and Other Carbohydrates - Meats and Meat Substitutes - Fats. One-half cup shredded wheat 13 cup rice and ¼ cup baked beans all are examples of food choices in the starch category with the same nutritional value.

For example if you would like to maintain your body weight ind your weight range in column 2 and use the recommended calorie level in column 1. Dried Beans Peas and Lentils. Wheat Rice and Other Grains.

The carbohydrate group contains the starch fruit milk other carbohy drates and vegetable lists. Youll find more plant-based proteins listed in the Real Lifebook.

1200 Calorie Diabetic Diet Plan Sample Menus For 1200 Calories On An Exchange List Diet 7 Days P 1200 Calorie Diabetic Diet Diabetes Diet Plan 1200 Calories