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                  MEAL PLANNING FOOD EXCHANE LIST

                       

 MEAL PLANNING FOOD EXCHANGE LIST: APROXIMATE PORTION SIZE 

KEEP DAILY CALORY INTAKE BETWEEN 800 - 1200 CALORIE ON                                                         HYPOCALORIC-HYPOGLUCIDIC-DIET                                          (Consult your health care professional before changing diet or exercise regimen.)

                                 (Use organic whenever possible.)

 

                   As desired, choose a food from each list to make up a meal.

Total calories from each list to stay within daily calories range. 800 to 1200 if on the hypocaloric-hypoglucidic- diet (800 calories/day, 45% protein, 20% lipid, 35% carbohydrates) with plantain to lose weight. If not on this diet, calculate your daily amounts of calories needed for your desired weight, and plan meals accordingly.

 

 

 

List 1. STARCH

STARCH

80 calories per serving of starch (3 grams protein, 1 gram fat, 15 grams carbohydrate). (Vegetables like potatoes, corn, and peas are counted as a starch.):

 

1/3 cup grain

1 corn on cob, 6 inches (good source of fiber)

½ cup cooked corn

1/3 Plantain (mature green cooked)

1 small 3 oz Potato (baked, broiled, or steamed)

1/3 cup yam or sweet potato (1 small baked in skin has 60cal, medium size has                 103cal, large size has 162cal)

½ cup whole grain pasta

½ cup (good source of fiber peas. Eat early in day to avoid gassiness)

1/3 cup Beans (cooked dried beans)

1 oz slice Bread (whole grain, rye, sprouted spelt bread)

½ cup whole grain (quinoa, brown rice, wild rice)

½ cup cooked cereal (barley, oats, corn meal)

1 small (3oz) Green banana

3 Cups Pop corn (air popped)

Dry cereal (See box, serving size vary. Usually less than 100 calories per serving.)

 

 VEGETABLE

25 calories per serving of vegetable ( 5 grams carbohydrate, 2 grams protein). See each serving size below:

 ½ cup cooked vegetables

 ½ cup of vegetable juice

 1 cup raw vegetables

 

SOURCES:

Bean sprouts

Broccoli Asparagus

Broccoli

Brussels sprouts

Cauliflower

Cabbage

Carrots

Eggplant

Greens

Kale