lecture notes chapter 17-2

                                Exchange List

     Exchange list lists food into groups based on similar content of CHO, Protein and 
fat.For the most part, our diet is combination of more then one nutrient. So to figure
out appropriate number of Kcal, we need to break this food apart. (Refer to your chart
with break down of food into individual categories and appropriate number of grams of 
Protein , CHO and Fat  in each group.)
     One thing that you need to keep in mind is the fact that this table is only an 
estimate. The real values can vary +/- 10%, food labels even 20%.
     Certain food items don’t fit into one single category because of their more complex
content of nutrient. For example ice cream. It contain carbohydrates as well as fat. 
That’s why you need to include both groups in your calculation.  ½  a cup of ice cream 
that contains 15gm of CHO and 10 gm of fat  will then even 1 CHO and 2 Fat exchanges. The
reason we count 2 fat exchanges is because in ½ a cup of ice cream is 10 gm of fat, and 
if you remember 1 fat exchange evens 5 gm of fat. 
     The way food is divided into individual food groups has to do with its nutrient 
content. Food that contains mostly fat, will be in fat group, food that contains mostly 
protein and fat,  and no CHO will be in meat group and so on. To return to our example 
with ice cream. Because ice cream contains CHO,  fat and some protein it has more similar 
structure as starch food ( bread and cereal group) do. For that reason we will include it
in this- starch group- and not in  milk group.(it has only 3gm of protein per exchange 
unlike 8gm in milk group)


     If you look at bread and starch exchange list, you will see average exchange.  Make 
sure you read food labels, because in reality some foods have different composition. For 
example, it is said in starch exchange list that 1 slice of bread evens 1 oz which evens 
1 exchange. However, if it is 7 grain bread, for example, 1 slice of bread will not be 1
oz but 2 oz, and then you will need to count it as 2 exchanges as well.
     Another example is bagel and muffin. Most bagels weight 2-3oz, and that’s why you 
need to count them as 2-3 exchanges. Most muffins, because of their supper size, will
have to be counted as more then 1 starch and fat exchange.

     When you are looking at beans peace and lentils, keep in mind that they are included
in 2 groups. They are found in bread and starch group, but also in meat alternative - 
meat group.When you are using them as  starch, you need to add 1 protein exchange-1 very 
lean meat. When you are using them as very lean meat, add 1 CHO exchange.

     Remember that some vegetable are included in bread and starch group because of their
similar content of nutrients with this group. Memorize these vegetables!!!

     When you are counting canned fruit, you need to keep in mind that most fruits are 
canned in fruit juice. If they are canned in syrup, you need to strain this syrup, or 
add another CHO exchange 
     Another thing about fruit that you have to be realistic about is  its size. 1 fruit 
exchange is generally 1 medium fruit. If you see however large piece of fruit you have to
count it as 2 or 3 exchanges.

     Category listed as “Other Carbohydrates” include foods that contain CHO, but not
enough protein to be included in starch list They contain mostly CHO and fat, and for
that reason have designated separate group.

     When we look at meat group one of the things that we need to be aware of is that
beans lentils and peace count as very lean meat exchange. Another important thing is to 
be aware of the fact that peanut butter and bacon are included on 2 separate exchange 
lists- meat and fat.
The larger portion makes it meat -2tbs of peanut butter = 1 high fat meat and 1 fat 
                                                                          exchange,
The smaller makes it fat          2tsp = 1 fat exchange- monounsaturated fat
                       Bacon -3 slices = 1 high fat meat  exchange
                                        -1 slice  = 1 fat exchange    
  

    When you look at fat free list in free food exchange list, you have to realize what
fat free means. For the item to be classified fat free, it has to contain less than 1 
gram of fat. However it may still contain 0.5 or 0.8 gm of fat. Then if you consume 5
or 6 exchange of this food, it all of sudden becomes 3-5 gm of fat, that will translate 
into 27-45kcal. This is only to show you that fat free doesn’t mean kcal free!!!
    

     Another important thing that deserve close attention is the way food is prepared.
You need to include everything that is added in the course of cooking. Don’t forget that 
people cook with fat.This has to be accounted for. Look at original recipes, to find out
what everything is added into particular dish.

     To practice above material, try to break down this meal into individual exchanges 
including number of grams of each item.

Breakfast

4 oz orange juice
1 scrambled egg
1 English muffin
1 Tsp of jelly
1 Tsp of margarine
1 cup of coffee
4 oz of 1% milk