Diet Exchanges & Portion sizes

[piplitz]

Is there a way to print the menu with the exchanges listed? I would like, if I need to make a substitution, to know what I am supposed to be eating. Also – I need a guide for portion measurements. Like if the recipe says one serving, etc.

[Shaindel]

I’m trying to figure this all out. I downloaded step 3… the 21 days of menus. It doesn’t seem to have any exchange lists attached. A lot of things on the menus are out of season, to expensive, or not on hand. How can I make menu changes?

[Ossie-Sharon]

Hi, Shaindel. It may be best if you skip to the Menu Planner application (there is a link in “Apps” above). It comes with a tutorial.

[Ossie-Sharon]

Hi, piplitz. Just use your computer’s regular print function when your menu is in Exchange mode, instead of clicking “Print” in the site toolbar. You will need to print out each day separately, or copy and paste the menus to a word processing file for a one-print seven-day document.

[piplitz]

Thanks Ossie-Sharon – I still need to understand portions. For instance if a menu item is 1 protein and I need to make a substitution. Is there an ounces measurement that equates to each portion? Thanks

[Ossie-Sharon]

Hi, piplitz. First, if you click on that item, a list of substitutes (with portions) will pop up, and you can select it to make the substitute in your menu. Second, it depends on the protein – for example, nearly all meats/fish/poultry/cheese/vegan substitutes are basically 1 ounce each; other dairy products vary more, and nuts are also 1 ounce per protein exchange, but this is accompanied by 2 fat exchanges (equal to 2 teaspoons of oil). The following document may help – http://www.trimdownclub.com/exchanges-lists.

[mandanixon]

I have just started on the plan and wondered about the size of the slices of bread is it from say a 400g or 800g loaf

Also one of my swap choices was for 6 soda/digestive biscuits !! Are they equivalent of our ‘mcvities’ brand here in uk or something different from the USA ( only asking as it seems rather a lot to eat) !!

[Ossie-Sharon]

Hi, mandanixon, and welcome! The size of the loaf actually doesn’t matter, as the slices still tend to be the same size/weight – generally about 25-30 g.
The equivalent for soda/digestive biscuits would be saltines or low-fat cream crackers, about 20 grams. If you like ‘mcvities’ brand, each exchange would be one biscuit.

[Author]

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