Exchange lists help you to create any calorie diabetic diet. In exchange lists all foods are grouped into six categories according to calorie content. Each group contain same count of calories, these groups are vegetables, fruits, bread and starches, milk, meat and meat substitute and fats.
For 1200 calorie diet you have to select certain amount of exchanges from each group. To meet your 1200 calories per day include two exchanges from vegetable group, three exchanges from fruit group, five exchanges from bread and starches group, two from milk group, four exchanges from meat and meat substitute group and two from fats group.
In exchange diet plan you can exchange one food for another from the same food group not from different groups, this means you can exchange the foods within a particular group only. For example in bread and starches group you can exchange 3/4 cup of dry cereal with one slice of wheat bread. One more exchange example from fruit group is the exchange of one small banana with 1/2 cup fruit juice.
A sample of 1200calorie diet is: For breakfast choose one small apple or banana or half of a large banana, one exchange of milk that is one cup of skim milk, 3/4 cup of bran flakes and 1/4 cup of cottage cheese (that is one exchange from meat and meat substitute group). In lunch include 1/2 cooked vegetables or 1 cup raw vegetables, one slice of bread, one grilled chicken sandwich (only 2 ounces of meat) with one teaspoon regular or two teaspoons low fat mayonnaise, one small orange and from free food list one can diet soda. In dinner include 1/2 cooked pasta, one cup steamed broccoli, two ounces of lean chicken breast, 1 cup melon cubes and one cup skimmed milk. For evening snack choose one exchange from bread group such as three grams crackers.
This is one sample menu for 1200 calorie diet. You can include variety of foods in this menu with the help of exchange lists. But for that you have to know the food lists.
The vegetable exchange food list is; one cup raw vegetables or salad, 1/2 cup cooked vegetables (like broccoli, carrots, cabbage etc.), and 1/2 cup vegetable juice. All these items equal to one serving of vegetables.
The fruit exchange food list is; one small apple or orange or banana, 1/2 grapefruit, 1/2 mango, one cup strawberries or raspberries, one cup melon cubes, four ounces of unsweetened juice and four teaspoon jelly or jam.
The starches and bread exchange food list is; one slice whole wheat bread, 1/2 English muffin, 3/4 cup cold cereal, 1/3 cup brown cooked rice, 1/2 cup cooked pasta, 1/2 cup sweet potato or green peas or corn, three cups popcorn etc.
The milk exchange food list is; one cup artificially sweetened yogurt, 3/4 cup plain non fat yogurt and one cup fat-free milk.
The meat and meat substitute exchange food list is; one ounce fish, one ounce shellfish, 2 egg whites or 1/4 egg substitutes, one ounce of fat-free cheese, one ounce of skinless chicken etc.
The fat exchange food list is; one teaspoon butter or oil, one teaspoon mayonnaise or margarine, one tablespoon salad dressing, one tablespoon cream cheese, one slice bacon etc.
With the help of these lists it is very easy to make exchange diet, but before following any diet take the advice of your doctor or dietitian.
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