Food Exchange System



The Food Exchange System has been introduced to provide flexibility, balance and variety to any diet. It is based on the macronutrient value (fat, carbohydrate, or protein value) and serving size of each food. For example, the composition of a potato more closely resembles that of a piece of bread rather than a portion of asparagus, despite the fact that potatoes and asparagus are both vegetables. Similarly, 1 oz of cheese has comparable food content to 1 oz of pork spare ribs, despite one being a meat product and the other a dairy product.

There are six exchange groups:

1. Starches and breads

2. Meats and meat substitutes

3. Vegetables

4. Fruits

5. Milk

6. Fats

Each group lists portions of specific foods that contain approximately the same amount of carbohydrate, protein, fat, and calories per serving. You can trade one food for another food on the same list providing you follow the portion size guidelines.

Find more foods and their nutritional value using the The Nutriplanner, an online resource designed to help you easily manage your diet. The service provides powerful, easy-to-use, timesaving tools to help make the best choices about what to eat. With Nutri-Planner you will always know the exact nutrition you're getting from the foods you eat. Once you know, you're in control - and you can start feeling and looking better.

- Have more energy
- Control your weight - permanently
- Reduce your risk of diabetes, heart disease and certain cancers
- Live a longer, healthier life




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