Sometimes referred to as the diabetic diet or the American Diabetic Association diet, exchange diet plans are organized to promote a healthy balance of nutrients within a particular calorie limit. An exchange diet may not be the best option for all diabetics, however. If you have diet-related health issues, seek the advice of a registered dietitian or your doctor before choosing an eating plan. Otherwise, planning your meals based on exchange diet guidelines may help you eat healthier and manage your weight without counting calories.
Premise
Exchange diet plans outline the number of servings you can have from each of six food categories, including meat and meat substitutes, non-starchy vegetables, fruits, dairy, fats and starches -- which include breads, grains and starchy vegetables. Foods categorized together have similar numbers of carbohydrate, protein and fat grams and, therefore, are also similar in calorie content. For this reason, you can exchange one food from a particular category for another food in the same category without altering your caloric intake or your nutrient balance.
1,600-Calorie Plan
A 1,600-calorie exchange diet includes seven selections from the starch list, three each from the fruit, milk and non-starchy vegetable lists, five from the meat or meat substitute list and four from the fats list. When planning your daily menu, simply spread out your selections across your meals and snacks. For example, you might plan for one starch, one meat or meat substitute, one milk and one fruit selection for breakfast, leaving the other selections to be divided among your remaining meals and snacks.
Exchange Lists
The University of California at San Francisco provides a partial listing of exchange options. Starch options, for example, include one slice of raisin bread, one 6-inch corn tortilla, 1/2 cup of oatmeal, or 1/2 cup of green peas. Examples of fruit exchanges are 12 fresh cherries, 2 tbsp. of dried fruit, 1 cup of raspberries, or 1/3 cup of fruit juice. The American Dietetic Association provides extended exchange lists online.
Considerations
The exchange diet also includes free foods that are not included in the six categories. Although you can eat free foods anytime, some are limited to three times per day. The fats exchange list includes nuts and seeds, as well as foods, such as olive oil, salad dressing and margarine, used to add flavor to foods. It's important to watch the serving sizes of fats you consume to stay within your calorie target. Consult with your doctor to determine the diet or weight-loss program that is right for you.
References
- Colorado State University Extension; Diet and Diabetes; J. Anderson, P. Kendall, et. al.
- MayoClinic.com; Diabetes Diet: Creating Your Healthy Eating Plan; September 2010
- University of California at San Francisco: Diabetes Education Online: Understanding Food
- University of California at San Francisco: Food Exchange Lists
- American Dietetic Association: Food Nutrient Data for Choose Your Foods: Exchange Lists for Diabetes, 2007
- MayoClinic.com; Exchange Lists: Free Foods; May 2010
