The exchange food diet is based on the food groups developed for the food guide pyramid. The reasoning being that each group of foods has about the same nutritional values; therefore, foods within each group can be substituted for one another.
Uses
The American Diabetes Association calls the exchange food diet the diabetic food pyramid. The food pyramid has six groups: grains, vegetables, fruit, milk and dairy, meat and meat substitutes and fats. The exchanges allow for a range of servings based on calorie needs. This diet was created for diabetics who need to watch their intake to control their blood sugar, but is also valid for anyone who wishes to count their calories.
Nutrient Needs
The United States Department of Agriculture developed the food guide pyramid called MyPyramid. This tool is useful on the exchange food diet because it allows for you to determine your needs based on age gender and physical activity level. Calorie needs range from 1,200 to 3,500 calories per day. The MyPyramid plan also determined how many servings from each group are necessary to meet your calorie needs. This food guide is the basis for the exchange list diet.
Carbohydrate Exchanges
One carbohydrate or starch exchange has about 80 calories. One starch exchanges includes one bread, grain or starch vegetable serving. One bread exchange includes one slice white, wheat or rye bread, f4 oz. of bagel, and one 6-inch corn or wheat tortilla. One grain exchange equals 1/2 cup bran cereal or pasta. One starchy vegetable exchange includes 1/2 cup peas, potatoes, yams or corn.
Fruit and Vegetable Exchanges
One fruit exchange provides about 60 calories. One fruit serving equals one 4 oz. apple, ¾ cup berries, 1 kiwi, or 1 cup 100 percent fruit juice. Vegetables not part of the carbohydrate exchanges are called non-starchy vegetables. Non starchy vegetable exchanges have about 25 calories, and one serving includes 1 cup raw vegetables or 1/2 cup cooked vegetables. Examples of non-starchy vegetables includes artichoke, bean sprouts, green beans, beets, broccoli, cabbage, carrots, cauliflower and celery.
Protein Exchanges
Complete proteins come from animal food sources, such as meat and dairy. The exchange list diet separates these protein sources into two groups: the milk group and the meat group. One milk or dairy exchange includes 8 g protein and 90 to 150 calories depending on the fat content. One milk exchange equals 1 cup milk, soymilk or yogurt. Cheese and beans are included on the meat exchange list. The meat exchanges are divided into four categories ranging from lean to high fat meats. One meat exchange includes 1 oz. meat, fish, cheese or egg, and each serving has 7 g protein and ranges from 35 to 100 calories per ounce depending on fat content.
Fat Exchanges
Fat exchanges have 5 g fat and 45 calories. Fat exchanges include oils, nuts and dressing. One fat exchange equals 1 tsp. oil or butter, 2 tbsp. avocado, 1 tbsp. salad dressing, six almonds or 10 peanuts.
References
- "Krause's Food and Nutrition Therapy"; L. Kathleen Mahan & Sylvia Escott Stump; 2008
- The American Diabetes Association: Diabetes Food Pyramid
- USDA: MyPyramid
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