The 1,200 calorie exchange diet calls for a specific number of servings from each food group daily. Food exchange lists simplify meal planning by helping you to quickly identify food choices of similar calorie and nutrient content, according to the National Heart, Lung and Blood Institute.
Identification
The exchange diet was originally designed to help diabetes patients manage food calories and make healthy food choices. The exchange diet divides foods into six groups, namely starches, fruits, milk, vegetables, fats and meats or meat substitutes. Foods are grouped together based on carbohydrate, protein and fat content.
Components
The 1,200 calorie exchange diet calls for a specific number of portions from each of the six designated food groups. The University of California in San Francisco explains that on the 1,200 calorie plan, you get five servings of starches, four servings of meat or meat substitutes, three portions each of fruits and fats, and two portions each of milk and nonstarchy vegetables.
Features
Starch options include selections of breads, flour, cereals, grains, pasta, starchy vegetables, snacks and legumes. Certain varieties of fresh fruit, canned fruit, dried fruit and fruit juice qualify as options for your fruit portions. The milk group includes fat-free, reduced-fat and limited selections of full-fat options. Meat and meat substitute foods include lean, medium fat and high-fat selections, the latter of which should be limited. Fats are distinguished as monounsaturated, polyunsaturated and saturated fats. Saturated fats are limited in any healthy diet.
Meal Planning
The food list provided by UCSF clarifies the appropriate portion sizes for each food within the six groups. Foods in each category contain roughly the same number of calories and carbohydrate, protein, and/or fat grams, as indicated in the heading of each group or subgroup. This allows you to make substitutions or exchanges within each group without altering your calorie consumption.
Exceptions
The exceptions to the simple exchange guidelines are foods listed in the Sweets, Desserts and Other Carbohydrates category, which you should choose less often. If you include foods from this category in your meals or snacks, you need to exchange them for foods with equivalent carbohydrate, protein and fat grams from other categories to maintain the right nutrient balance and stay within your calorie budget.
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