RECALL THE FGP

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. Each food in an exchange list has about the same amount of the macronutrients/energy • Types Carbs Prot Fat Calories • Starch 15 g 3 g 0-1g 80 • Other Carbs 15 0 0 • Fruit 15 0 0 60 • Vegetable 5 2 0 25 • 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. 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 12 8 0 90 • Lowfat 12 8 5 120 • Whole 12 8 8 150 • Meat 1 oz • very lean 0 7 0-1 35 • lean 0 7 3 55 • med fat 0 7 5 75 • high fat 0 7 8 100

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