The Exchange System

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, CHOs, 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

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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

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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

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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

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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

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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

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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

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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

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Diet Prescription

• 3 contd 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

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Diet Prescription

• 4 Figure of exchanges for CHO-containing
  food groups
• Follow this order
• Milk
• Fruit
• Vegetable
• Always begin with CHO-containing food groups

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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.

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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.

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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.

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Calculating Exchanges24-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

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Calculating ExchangesLabels

• 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.