Diabetic food Exchange book

If you have diabetes, it’s essential to have a road map for your diet. This road map is a meal plan, and you can either create it by yourself or enlist the help of a registered nutritionist, dietician or certified diabetes educator. The goal of a meal plan is to help control your blood sugar and lose weight by balancing the type and amount of food you eat. Diabetics should follow a diet low in carbohydrates, fat and calories.

Diabetic Exchange List Food Groups

Exchange lists, which were created by the American Dietetic Association and the American Diabetes Association as a meal planning guide primarily for diabetics, are based on principles of good nutrition that apply to everyone. The foods within each group have similar amounts of calories, carbs, fats, and proteins, which allows for greater flexibility in choosing foods. The lists group foods into three basic groups and sub-groups:

  • Carbohydrates
  • Starch: One exchange contains about 15 grams of carbs, up to 3 grams of protein, up to 1 gram of fat, and 80 calories. Plus, whole grain foods average about 2 grams of fiber per serving.
  • Fruit: One exchange contains about 15 grams of carbs, no protein or fat, and 60 calories. Plus, fresh, frozen and dry fruits have about 2 grams of fiber per serving.
  • Vegetables(non-starchy): One exchange contains 5 grams of carbs, 2 grams of protein, no fat and only 25 calories, plus2-3 grams of dietary fiber.
  • Milk: One exchange contains about 12 grams of carbs and 8 grams of protein, plus:
  • Fat-free or low-fat = 0-3 grams of fat and 90 calories
  • Reduced fat = 5 grams of fat and 120 calories
  • Whole milk = 8 grams of fat and 150 calories
  • Other carbs (desserts, sweets)
  • Meats and meat substitutes: One exchange has 7 grams of protein, plus:
      Very lean meats = 0-1 grams fat and 35 calories
    • Lean meats= 0 to 3 grams of fat and 55 calories
    • Medium-fat meats= 4 to 7 grams of fat and 75 calories
    • High-fat meats = 8 or more grams of fat and 100 calories
    • Fats: One fat exchange equals 5 grams of fat and 45 calories
        Monunsaturated fats
      • Polyunsaturated fats
      • Saturated fats
      • In addition, any food or drink that has less than 20 calories and 5 grams or less of carbohydrate a serving is considered a free food. If they do not specify a serving size, you can consume them in any moderate amount as often as you'd like.

        For the serving sizes listed, all choices on each list are considered equal in nutrients and the effect they have on blood sugar, so one food can be “exchanged” for another food on the list. That way, you can pick and choose the foods you prefer from each list.

  • 2007-12-30 10:02:17 by anyideas_helpful

    Starting new - diabetes

    So I have accomplished my goal of being completely off all soda pop by new year's, YEAH!! I know I am allergic to aspartame, it flares up my fibromyalgia symptoms but having drank diet soda since high school it has been really hard to break the habit.
    Now for new goals, I signed up for eDiets Diabetes plan. Yesterday, I went grocery shopping (never do on a Saturday!!) and then came home and completely cleaned out the fridge washed from top to bottom. I know should have done that first, oh well, all the healthy groceries gave me motivation to clean. Now my fridge looks so pretty I wanted to take a picture LOL but my camera is broken atm

    2013-02-04 04:12:27 by spunkyrose1938

    Good diet for weight loss.

    The reason you are hungry all the time is because the severe diet you have created for yourself.
    When I am in weight losing mode,which is pretty much all the time. I am never hungry. I am pretty active but 74 years old, so I gear my diet to that. I am also diabetic but very healthy
    otherwise. For breakfast I have a combination of nuts and dried fruit. I use pecans,
    walnuts, almonds, which I toast, prunes, apricots which I cut up, and dried cranberries. I have
    1/2 cup of this mixture. The nuts are high in protein, the fruit provides a little seetness, vitamins and minerals

    Why you should eat fruit -- not drink it -- to lower diabetes risk  — Today.com
    Consuming whole fruits at least three times a week may lower your risk of developing type 2 diabetes, according to a new long-term study published Thursday in the British Medical Journal.

    McGraw-Hill Diabetes Meals on the Run : Fast, Healthy Menus Using Convenience Foods
    Book (McGraw-Hill)

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