Food Exchange List Nin

The exchange lists group foods together because they are alike.

Food exchange list nin. The gov means it s official. Before sharing sensitive information online make sure you re on a gov or mil site by inspecting your browser s address or location bar. As you read the exchange lists you will notice that one choice is. Eat no hydrogenated fat or man made trans fats.

Vegetables fat free and very low fat milk very lean protein fruits. Measuring weighingfoods is very important 5. Foods on each list have about the same amount of carbohydrate protein fat and calories. Starches fruits and fruit juices milk yogurt and dairy like foods non starchy vegetables sweets desserts and other carbohydrates meats and meat substitutes fats.

The following pages separate foods into these seven groups. Federal government websites always use a gov or mil domain. Irrational preference for energy dense foods and those with high sugar. A very easy way toplan meals track what you eat 3.

Exchange lists for meal planning 1. Each food choice on a list contains about the same amount of carbohydrate protein fat and calories as the other choices on that list. Exchange lists for meal planning presented by peter mihelakis r d. Each exchange list contains foods that are alike.

The shift from traditional to modern foods changing cooking practices increased intake of processed and ready to eat foods intensive marketing of junk foods and health beverages have affected people s perception of foods as well as their dietary behaviour. Bake roast boil or steam instead of frying food. The lists are grouped into three main. Limit poly unsaturated fat from vegetable oils.

Check nutrition facts on food labels. Foods split into 6 groupseach groupcontains foodswith similarnutrients andcalories 4. 5 g fat 1 fat exchange. Eat foods rich in omega 3 fatty acids.

Food pyramid and exchange list compression serving size type of food food exchange pyramid vegetables 1 2 cup 1 cup 1 cup 2 cups milk 1 cup 1 cup cheese 30gr 45gr meat 1 oz 2 to 3 oz fruits 1 piece 1 2 1 cup 1 c or 1 medium sized 1 2 cup starches 3ogr cup 3ogr cup rice cup 1 3cup fats 1 tsp 1 2 tbls. Eat moderate saturated fat. Any food on the list can be exchanged or traded for any other food on the list. You can use the american dietetic association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods.

The following chart shows the amounts of nutrients in one serving from each exchange list. Vegetables mentioned under the list 8 vegetable exchange have negligible calories and may be used whenever desirable. 5 ml 5 ml 15 ml 15 ml 10 1 8 5 ml 1 exchange. Avoid sweet foods jams chocolates cakes sweet cream which increase triglyceride levels.