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Hi I have done personal menus but want to exchange some things the system isn’t exchanging for things I want I feel it would b easier to choose my own things
does anyone know what the break down for carbs fat and protein should b dailyAlso if I have menu plan for the day does it matter if I don’t eat everything in order?
I expect my answers will be somewhere on the site there’s just a lot of content
Hi, Kim. If you click on the “Exchange mode” icon in the toolbar above your menu, you will see how many exchanges are allotted to you each meal and day, per the information you provided in your profile. The approximate nutritional values of exchanges are as follows:
1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
1 protein exchange = 7 grams of protein + up to 5 grams of fat
1 fat exchange = 5 grams of fat
1 fruit exchange = 15 grams of carbohydrates
1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fats for the order of foods in your menu, as long as you eat the most when you’re mosts active (rather than loading up at the end of the day – unless, of course, you exercise at night), do whatever works for you.Can you clarify this for me? I’m not understanding what “exchanges” are… like, for a day, how many total oz (or whatever) of carbs, how many of protein, etc. I can’t undertand for example 1 carb exchange = 15 g carbs + up to 3g protein… I had done the 21 day fix in the past and perhaps I am of that mindset now? I need concrete guidelines so that if I’m unable to hit my snack goal, I’d be able to say ok I need to stick in a protein /veggie/etc later.
Hi, aepop2. If you click on the “Exchange mode” icon in the toolbar above your menu, you will see how many exchanges are allotted to you each meal and day. When those numbers of exchanges are multiplied by the nutritional values, you’ll see that your meal totalsare approximately the following:
Breakfast: 13g protein, 45g carbohydrates, 10g fat
AM Snack: 10g protein, 30g carbohydrates, 5g fat
Lunch: 21g protein, 25g carbohydrates, 15g fat
PM Snack: 10g protein, 15g carbohydrates, 5g fat
Dinner: 22g protein, 35g carbohydrates, 15g fat
Eve Snack: 10g protein, 30g carbohydrates, 10g fat
TOTAL: 86g protein, 180g carbohydrates, 60g fatOn the menu I’m currently using it called for 4oz of nutmeat meat substitute— what is that talking about?
Hi, DHahn. Nutmeat (also known as “nut roast”) refers to a meat substitute based on nuts – for example, http://www.vegiedelights.com.au/products/nutmeat/ or http://www.artisangrains.co.uk/nut-roasts/. You can also make your own (http://www.trimdownclub.com/recipe/nut-roast-2/) – each serving is about 4 ounces.
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