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The Exchange System

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. Athlete Nutrition.

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The Exchange System

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  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

  3. Athlete Nutrition • Awareness of macronutrient composition • Allows dietitian/nutritionist to estimate Calorie and macronutrient intake • Diet analysis • Customize meal plans

  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

  5. Food Groups • Foods classified into 6 groups: • Starch • Fruit • Milk • Vegetables • Meat/meat substitutes • Fat

  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

  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: 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

  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: • 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

  13. Diet Prescription • #3: • Calculate g CHO, PRO, FAT • ACSM & ADA • CHO: • 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

  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 • 1800 + 420 = 2220 Cal • 3000 – 2220 = 780 Cal left for FAT • 780 Cal/9 Cal/g FAT = 87 g FAT

  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 + 2.5 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 1 g fat (1 g fat per each starch exchange). • 6. Divide that number by 5 g fat to determine fat exchanges.

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