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I just started the program today, a holiday to boot! Is it acceptable to substitute meals from one day to another and one meal for another? I’m using the blueprint from Monday, yet it’s Wednesday. I’m thinking it’s the excchanges that make the difference, but I wonder if the combination of an entire given day is the success.
I am not sure how to use the exchange lists. Is there certain daily or meal/ snack amount of carbs, proteins, fats fruits, vegetables,sweets to be eaten at every meal or snack? Is there somewhere that this is explained other than the exchange list. I am confused and any help is appreciated.
Hi, mhapp. You can see the exchanges allotted to you for each meal and day by clicking on the “Exchange mode” icon in the toolbar above your menu. You can compare the exchanges to the sizes of foods to get an idea of how they can be used as building blocks to create meals and menus. As you will see, we recommend at least three food groups for major meals (generally with a protein, starchy carbohydrate, and fruit or vegetable) and a protein + other food for a snack.
In terms of nutrients, the approximate values 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 fatThank you so much. So from what I can figure out on my menus, I need to have an average of 8 carbs,
11 protein, 6 fats, 3 vegetables, 3 fruits exchanges total per day, correct? Having more of each exchange for the meals and less for snacks to get to the average for a day.
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