The Exchange System By Aimee Clem, R.D. Graduate Student, Nutrition Central Washington University

The Exchange System: What is it? Food classification method Created for diabetics by ADA & ADA Track Calories, CHO’s, PRO, FAT Healthy way of eating Foods are placed into food groups based on chemical composition. For instance, in the FGP, what is in the dairy group? Well, eggs and cheese are high protein and are therefore in the meat group in the exchange system. 3. Can be a healthy, balanced way of eating for most people.

Athlete Nutrition Awareness of macronutrient composition Allows dietitian/nutritionist to estimate Calorie and macronutrient intake Diet analysis Customize meal plans …of athletes to perform diet analysis #1…what are macronutrients? …for athletes and clients

Foods in the Exchange System Divided by chemical composition re: Macronutrients Specified portions of foods in each group are exchangeable with the other foods in that group What are macronutrients? Each svg. Has about the same amt. of CHO, PRO, FAT and overall kcal; for this reason any food within the same category can be exchanged/traded for another food in that group, in the right portion size …because they have similar chemical makeups, meaning similar amounts of macronutrients; helpful in maintaining a varied diet

Food Groups Foods classified into 6 groups: Starch Fruit Milk Vegetables Meat/meat substitutes Fat List examples of each

Starch Group 15 g carbohydrate 3 g protein 0-1 g fat 80 Calories Examples: ½ Cup oatmeal 1 Avg. slice bread ½ English muffin ½ Hot dog/hamburger bun ½ Cup corn/peas Remind them of their maps!

Fruit Group 15 g carbohydrate 0 g protein 0 g fat 60 Calories Examples: 1 small banana 1 ¼ Cups strawberries ½ Cup orange juice ¾ Cup fresh pineapple

Milk Group 12 g carbohydrate 8 g protein 0 g fat (for non-fat milk) 90 Calories Examples: 1 Cup non-fat milk 1 Cup soy milk 2/3 Cup fat-free, artificially sweetened yogurt

Vegetable Group 5 g carbohydrate 2 g protein 0 g fat 25 Calories Examples: ½ Cup cooked spinach 1 Cup baby carrots 1 Cup diced tomatoes 1 Cup cucumbers

Meat/Meat Substitutes Very lean: 35 Cal, 7g PRO, 1g FAT Lean: 55 Cal, 7g PRO, 3g FAT Med fat: 75 Cal, 7g PRO, 5g FAT High fat: 100 Cal, 7g PRO, 8g FAT Examples: ¼ Cup egg substitutes; white meat poultry, no skin 1 oz lean cut beef (round, sirloin, loin, flank) 1 egg; 1 oz ground beef, poultry w/skin, fried fish 1 oz of most cheeses, sausages; peanut butter

Fat Group 0 g carbohydrate 0 g protein 5 g fat 45 Calories Examples: 1 tsp oil ½ Tbsp peanut butter 1 Tbsp reduced-fat mayo 1 Tbsp cream cheese

Diet Prescription #1: #2: Calculate energy needs Male, 165#, runner 3000 Cal/day #2: Convert pounds into kg Divide 165# by 2.2 kg = 75 kg Multiply 165# by 0.4536 kg = 75 kg

Diet Prescription #3: Calculate g CHO, PRO, FAT ACSM & ADA CHO: PRO: 6-10 g CHO/kg BW PRO: Endurance: 1.2-1.4 g PRO/kg BW Power: 1.6-1.7 g PRO/kg BW

Diet Prescription #3 cont’d: Calculate g CHO, PRO, FAT Example: 75 kg x 6 g/kg BW = 450 g CHO = 1800 Cal 75 kg x 1.4 g/kg BW = 105 g PRO = 420 Cal 1800 + 420 = 2220 Cal 3000 – 2220 = 780 Cal left for FAT 780 Cal/9 Cal/g FAT = 87 g FAT CHO = 60% PRO = 14% FAT = 26%

Diet Prescription #4: Figure # of exchanges for CHO-containing food groups Follow this order:*** Milk Fruit Vegetable ***Always begin with CHO-containing food groups

Diet Prescription #5: Add all of the carbohydrates you have used so far for milk, fruit, & veggie exchanges. Subtract from total g CHO. Divide by 15. This is how many starch exchanges you will have.

Diet Prescription #6: Add grams of protein used thus far for milk, veggie, and starch exchanges. Subtract from total grams of protein. Divide by 7. This is how many meat exchanges you are allotted.

Diet Prescription #7: Add grams of fat used so far from starch and meat exchanges. Subtract from total fat grams. Divide by 5. This is how many fat exchanges you will have. #8: Add Cal from each food group to double check your work. Be sure you are near your total Cal/day.

Calculating Exchanges: 24-Hour Recall 2 Cups cereal w/ 1 cup 2% milk 2 starches and 1 milk + 1 fat Turkey & cheese sandwich and chips 2 slices bread = 2 starch 1 T mayo = 1 fat 3 oz turkey = 3 very lean meats 1 oz potato chips = 1 starch + 2 fats Pork loin, squash, dinner roll w/margarine 5 oz pork loin = 5 lean meats + 2.5 fats ½ cup squash = 1 starch 1roll w/1 Tbsp lite margarine= 2 starch + 1 fat

Calculating Exchanges: Labels Begin with starch exchanges Look at total grams CHO 1. Divide by 15 2. Multiply that number by 3 g protein. 3. Subtract that number from total grams PRO on the label. 4. Divide by 7 to get number of meat exchanges. 5. Take the number you calculated from #1 and multiply it by 1 g fat (1 g fat per each starch exchange). 6. Divide that number by 5 g fat to determine fat exchanges.