Using the Exchange System Keys for Quick Counting of Calories, Carbohydrate, Protein, and Fat

Overview First established in 1950’s. Foods are generally grouped by macronutrient composition. Portions are specified so inside one group, foods can be swapped or “exchanged” with generally similar content.

Three Main Groups of Foods  Carbohydrates Starch Fruit Milk Non-starchy vegetables  Proteins (Meat and Meat Substitutes)  Fats

Groups/ListsCHOProFatCal Starch Fruit Milk Skim Low fat Whole Other Carbohydrates15varies Non-starchy Vegetables52025 Meat and Substitute Group Lean Medium fat High fat Fat Group00545

“Starch” = grain products and starchy vegetables

Starch Group Each amount listed below=15 g Carbohydrate, 0-3 g Protein, 0-1 g Fat, 80 Calories 1 oz of bagel, 1 oz bread or roll (1 slice of bread, one fourth of a bagel) ¾ C unsweetened cereal (Cheerios ®, Rice Krispies ®, corn flakes) ⅓ C higher-carbohydrate cereals (raisin bran) One half of an English muffin ⅓ C cooked pasta, spaghetti, macaroni and cheese ⅓ C cooked brown or white rice ½ C mashed potatoes ½ C corn, beans, chickpeas, peas 1 small baked potato (3 oz)

“Fruit” includes all forms - fresh, canned, dried, juiced…

Fruit Group Each amount listed below=15 g carbohydrate, 60 calories 1 small fresh fruit (4 oz) ½ C canned fruit (in natural juice) 2 Tbsp raisins 17 grapes (3oz) ½ C fruit juice 1 C fresh fruit (cut up)

“Milk” excludes cheese and dairy fats

Milk Group Each amount listed below= ~12 g Carbohydrate, 8 g Protein, 0-8 g Fat, Calories 8 fl oz of skim, 1%, 2%, or whole milk 1 C plain yogurt 1 C plain or vanilla soy milk

Non-starchy Vegetables

Vegetables are counted as 5 g Carbohydrate, 2 g Protein for these servings sizes: ½ C cooked vegetables 1 C raw vegetables

Vegetable Mystery! Why is spaghetti / pasta sauce listed with the Starchy Vegetables, while tomato sauce is on the Non Starchy Vegetable list, and ketchup / catsup is on the Free Foods condiment list?

Proteins - Meat and Meat Substitutes Group Each amount listed below= ~7g Protein, 0-10 g Fat, 45 – 100 Calories 1 ounce fish, chicken, beef, lamb, pork or game meat 1 egg or 2 egg whites or ¼ cup egg substitute ¼ cup cottage or ricotta cheese 1 ounce hard cheese

Meat Substitutes continued…  ½ c Baked beans = 1 starch + 1 lean meat  ½ c Edamame = ½ starch + 1 lean meat  1/3 c Hummus = 1 starch + 1 high-fat meat  ½ c Lentils = 1 starch + 1 lean meat

Fats Each amount listed below= ~5g Fat, 45 Calories 1 tsp oil, margarine, butter, lard, mayonnaise 1 Tbsp lower fat margarine, cream cheese, salad dressing 1 ½ Tbsp light cream, coconut milk, lower fat cream cheese 2 Tbsp lower fat salad dressing, “half and half” 1 oz (2Tbsp) avocado 1 slice bacon Nuts and olives vary by size

Free Foods! Any food with less than 20 Calories and 5g or less CHO /svg – limit to 3 serving or they start to “count” ½ c raw cabbage, cucumber, ¼ c cooked carrot, cauliflower, green bean Unlimited salad greens 1 Tbsp liquid non-dairy creamer 1 Tbsp fat free margarine, mayonnaise, salad dressing, catsup / ketchup, honey mustard, Parmesan cheese 2 Tbsp fat free whipped topping

Counting by Hand Guide

General guidelines for adult weight loss 3 serves non-starchy vegetables 2 serves fruit 6 serve starch – 3 serves whole grains – 1 – 2 serve legumes, lentils or starchy veg 2 serves fat-free or low-fat milk ~ 6 ounces (6 “serves”) lean protein Small amounts healthy fats

Summary Groups are by macronutrient composition. Portions are controlled to allow “exchange” Foods listed are average content values Food labels are always more accurate

Where is…? Taco shell Eggnog Baby corn Cottage cheese Falafel Tahini Chitterlings