Food Exchange Diet Plan

Gaining excess body fat can lead to many health problems, such as high blood pressure, heart disease and diabetes. Even a modest weight loss of 5 to 10 percent can drastically reduce your risk of developing some of these problems. The food exchange lists are commonly used by dietitians for the management of diabetes. They also address weight loss, as they take into consideration calories and portion control.

What are the exchange lists?

There are three main groups of nutrients--the carbohydrate group, the meat and meat substitute group and the fat group. Starches, fruits, vegetables, milk and other carbohydrate sources are all considered part of the carbohydrate group. The meat and meat substitute group is further divided into very lean, lean, medium-fat and high-fat foods. Foods in the fat group--monounsaturated, polyunsaturated and saturated fats are consumed in the smallest serving sizes.
The foods within an exchange group are linked together because they are very similar. All starches have approximately the same amount of carbohydrates, protein, fat and calories per serving size. This is why one starch can be "exchanged" for another one on the list. In addition, foods on the starch, fruit and milk list are all similar in that they all contain between 12 to 15 grams of carbohydrate per serving.

The nutrient content of the exchanges

Each exchange list provides portion sizes for common eaten foods within the group. Cereals, grains, breads, crackers, cooked beans, peas and lentils are all considered starches. In general, one exchange from the starch list contains 15g of carbohydrates, 3g of protein, 0 to 1g of fat and 80 calories per serving. Some starchy foods are prepared with fat, so they count as a starch exchange plus a fat exchange. A fruit exchange equals 15g of carbohydrates and 60 calories per serving. A milk exchange equals 12g of carbohydrates and 8g of protein. The fat content will vary between 0 and 8g depending on the type of milk. Calorie content per serving is between 80 and120 calories. A vegetable exchange contains 5g of carbohydrates and 3g of protein and 25 calories. Meats and meat substitutes have 7g of protein and 0 to 8g of fat depending on the fat content. An exchange contains 30 to 100 calories. Finally, a fat exchange equals 5g of fat and 45 calories.

How it works

Based on a specific calorie level that is usually established by a dietitian or physician, a meal plan is created using the exchange lists. A common nutrient balance is 50 to 60 percent carbohydrates, 20 percent protein and 20 to 30 percent fat. Since 1g carbohydrate = 4 calories, 1g protein = 4 calories and 1g fat = 9 calories, we can then calculate how many grams of carbohydrates, protein and fats can be consumed within the calorie level assigned. For example, if the calorie level was 1400, 700 to 840 calories (175 to 210g) would be from carbohydrate sources, 280 calories (70g) from protein and 280 to 420 calories (31 to 47g) from fat. A specific amount of exchanges from each group can then be determined to develop a meal plan.
To find out more about the exchange list and how you can use it as a tool to lose weight, you can consult with a local dietitian. The exchanges lists can be found through the American Dietetic Association, along with the American Diabetes Association.