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Most of these diets have the number of breads, protiens, veggies & fruits, and fats, but I don’t see it in this diet. I am looking for someplace that has the guidelines so I can make adjustments when I go out to eat or don’t have the food I am needing for that meal. I noticed a couple times where it says banana, and I can’t make a substitution. Needing help understanding the diet.
Hi, schap422. To see what you are allotted, click on the “Exchange mode” icon in the toolbar above your menu. The exchange sizes are listed here: http://www.trimdownclub.com/exchanges-lists (and correspond to those of dietetic and diabetic organizations around the world).
I’m sorry, I’m still confused. How many protiens do we eat per day, how many starches? How many fruit, veggies and dairy? I want to be able to adapt this diet when I go out to eat, so I can stay on the diet. Thanks!
Hi, schap422. According to your current weight (and what you can see in the “Exchange mode” of your menu pattern), you get daily about 8 servings of starchy carbohydrates, 11 protein (at least three of which should be dairy), 3 fat, 2 fruit, and 4 vegetable. The following are the approximate translations to grams:
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 fat
Your total for each day is about 112 grams of protein, 200 grams of carbohydrates, and 80 grams of fat.
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