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

2. 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.

3. 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

4. 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

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

6. 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!

7. 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

8. 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

9. 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

10. Meat/Meat Substitutes
Very lean: 35 Cal, 7g PRO, 1g FAT
Lean: Cal, 7g PRO, 3g FAT
Med fat: 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

11. 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

12. 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 kg = 75 kg

13. Diet Prescription #3: Calculate g CHO, PRO, FAT ACSM & ADA CHO: PRO:
6-10 g CHO/kg BW
PRO:
Endurance: g PRO/kg BW
Power: g PRO/kg BW

14. 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
= 2220 Cal
3000 – 2220 = 780 Cal left for FAT
780 Cal/9 Cal/g FAT = 87 g FAT
CHO = 60%
PRO = 14%
FAT = 26%

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

16. 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.

17. 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.

18. 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.

19. 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 fats
½ cup squash = 1 starch
1roll w/1 Tbsp lite margarine= 2 starch + 1 fat

20. 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 g fat (1 g fat per each starch exchange).
6. Divide that number by 5 g fat to determine fat exchanges.