Diabetic Info On Usa Food Exchanges Recipe
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List 1: Starch/Bread Exchange. Each item in this list contains
approzimately 15 grams of carbohydate, 3 grams of protein, a trace of
fat, and 80 calories. You can choose your Strach Exchanges from any
items on this list. If you want to eat a Strach food that is not on
this on this list...the general rule is that:
1/2 cup of cereal, grain, or pasta is one serving. 1 ounce of a bread
product is one serving. (about 1 slice)
List 2: Meat Exchanges. Each serving of meat and substitutes on
this contains about 7 grams protein. The amount of fat and number of
calories vary, depending on what kind of meat or substitute you
choose. There is 3 parts based on the amount of fat & calories. LEAN
MEAT, MEDIUM-FAT MEAT, & HIGH-FAT MEAT.
======================================================= ===== LEAN
MEAT CAR: 0 PROTEIN 7g FAT: 3g CALORIES: 55 MEDIUM-FAT MEAT
CAR: 0 PROTEIN 7g FAT: 5g CALORIES: 75 HIGH-FAT MEAT: CAR: 0 PROTEIN
7g FAT: 8g CALORIES: 100
======================================================= ====== List
3: Vegetable Exchange: List contains about 5 grams of carbohydrate, 2
grams protein, and about 25 calories: Unless other wise noted, the
serving size for vegetables (1 Vegetable Exchange) is:
1/2 cup of cooked vegetables or vegetable juice. -=OR=-
1 cup of raw vegetables.
List 4: Fruit Exchanges: List contains about 15 grams of
carbohydarate and about 60 calories.
1/2 cup of fresh fruit or fruit juice -=OR=-
1/4 cup of dried fruit.
List 5: Milk Exchange: Each serving of milk or milk products on this
list contains about 12 grams of carbohydrate and 8 grams of protein.
List is divided into 3 parts based on the amount of fat and calories:
skim/very low-fat milk milk, low-fat milk and whole milk.
======================================================= ===========
Skim/very low-fat CAR: 12g PROTEIN: 8 FAT: TRACE CALORIES: 90
(This is like a skim milk or any other skim/very low-fat) Low-fat
CAR: 12g PROTEIN: 8 FAT: 5 CALORIES: 120 (This is like a 2% milk)
Whole CAR: 12 PROTEIN: 8 FAT: 8 CALORIES: 150 (This is like plain old
whole milk) =======================================================
============== = List 6: Fat Exchanges: Fat list contains about 5
grams of fat and 45 calories. The foods in the fat list contain
mostly fat, although some item may also contain a small amount of
protein. All fats are in calories and should be carefully measured.
We all should eat unsaturated fats instead of saturated fats.
Free foods: A free food is any food or drink that contains a fewer
than 20 calories per serving. You can eat as much as you want of
those items that have no serving size specified. You may eat two or
three servings per day of those items that have a specific serving
size. Be sure to spread them out through the day.
Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S and Katharine Middleton Brought to you and yours via
Nancy O'Brion and her Meal-Master
Servings:
1
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Food Tips of the Week
Diet tips
At the start of a diet, people most certainly look at food store and big brand food items labelled 'low in fat'. To do this is far too often a miscalculation, in that an item could be significantly reduced in fats, but nevertheless elavated in calories and carbs.
The case against reduced carb diets
Its popular as hell, but it is truly safe for you?
Many scientific studies over the years have shown that exessive consumption of animal fat can result in greater risk of cancer, heart disease and other serious illnesses.
Eliminating carbohydrates might mean missing out on needed nutrients from 'good' carbohydrate foods which should be part of any well adjusted diet, specifically those that we get from vegetables, fruits and whole grains.
Foods containing allyl sulfides
( includes eschalot, onions and welsh onion)
The onion and garlic family of vegetables is rich in allyl sulfides, a chemical which experts believe could be linked to a reduced risk of stomach and colon cancer.
Although there is not enough, definitive proof present, allyl sulphides are also thought by many experts to reduce symptoms with colds, sterilization and insomnia.
Foods containing allyl sulfides are also low in calories, so should be a part of every diet system.
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