1. RECALL THE FGP

2. Exchanges and calculations of requirements
What is an exchange list?
A listing of the major types of nutrients in a given amount of food.
Each food on a given list can be substituted for another on the same list
Types
Starch Other Carbs
Fruit Vegetable
Milk Meat
Fat Free
COMBOs

3. THEY MAY HAVE DIFFERENT MICRONUTRIENT.
Each food in an exchange list has about the same amount of the macronutrients/energy
Types Carbs Prot Fat Calories
Starch g 3 g 0-1g 80
Other Carbs
Fruit
Vegetable
½ cup of asparagus has about the same macronutrient/energy content as 1 cup of green leafy veggies
An apple and an orange are about the same
THEY MAY HAVE DIFFERENT MICRONUTRIENT.

4. Types Amt Carbs Prot Fat Cal
Each food in an exchange list has about the same amount of the macronutrients/energy
Types Amt Carbs Prot Fat Cal
Milk 1 c
Nonfat
Lowfat
Whole
Meat 1 oz
very lean
lean
med fat
high fat

5. What is a serving? How big is a serving size?
A serving is one normal size portion of a food.
Serving size is the amount in the serving:
Vegetables 1 cup raw leafy, ½ cup cooked/other
Fruits 1 whole fruit; ½ grapefruit; ½ c berries or cubed fruit; ¼ c dried fruit
Beans/lentils 1 ½ cup cooked
Nuts/seeds 2/3 – 1 c; 4 Tbsp peanut butter
Whole grains 1 slice; ½ c ww pasta, brown rice;
1 small muffin
See page 11 of reader.

6. What is a serving? How big is a serving size?
Serving sizes:
Milk, yogurt, cheeses 1 cup fluid; 2 c cottage cheese
2 oz processed cheese
1 ½ oz cheese
Meat, poultry, fish 2-3 oz
Eggs 2
Oils/fats/sweets sparingly

7. Using Exchanges A menu can be planned around exchange lists:
Breakfast: 2 starch, 1 fruit, 1 milk, 1 fat
Lunch: 3 meat, 2 starch, 1 fruit, 1 vegetable, 1 fat
Snack: 1 milk, 1 starch, 1 fat
Dinner: 2 meat, 1 starch, 2 vegetables, 2 fat
Snack: 2 starch, 1 fruit
Breakfast: ½ c OJ, ¾ c wheaties, 1 c 2% milk, 1 toast, 1 tsp butter
Lunch: 3 oz burger, bun, 1 tsp mayo, ½ c carrots, apple
Snack: ¾ c yogurt, ½ bagel, 1 TBSP cream cheese
Dinner: 2 oz pork, ½ c rice, ½ c zucchini stir fried in 2 tsp oil

8. Exchanges and calculations of requirements
Serving sizes?????
Carbohydrate requirements
2.2 g/kg complex carbohydrates/non – sweets
Fiber requirement
20 – 35 g/day

9. Counting Carbs How much carbohydrate do you need?
minimum of 50 – 100 grams/day
55-60% of total calories required
A serving of carbohydrate is considered to be
15 grams of carbohydrate
½ c pasta, 1 slice of bread, ½ bagel
1 medium piece of fruit
Full strength soda = x g sugar