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Hi, I am new and this is my first week menu. I have selected vegetarian and non dairy and I have my meals for each day. The problem I see if that my intake of protein is very low, in fact all the figures are. I have changed one thing only and I have chosen a replacement from the list. Do I need to do something extra on the menu or is there something I am not seeing. Thank you for your help.
Hi, Ktklou. The numbers appear low because the are exchanges, not grams. The translation to nutrient amounts is approximately as follows:
1 carbohydrate 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
That means that at your current weight and activity level, you are allotted a daily total of about 170 grams of carbohydrate, 80 grams of protein, and 70 grams of fat.
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