Here's the simplest way I could come up with to calculate food exchanges for MOMOs. I read the posts, the dietician's info, etc.
I'm not real handy with excel but someone who is could put this into a spreadsheet formula and it would be a snap! (hint, hint) :}
Sue
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RULES FOR FORMULATING FOOD EXCHANGES
- Know the food’s calories, carbs, protein and fat numbers
- Always start with fruits, veggies first so you don’t forget. Then do starches, meats and fats.
- The best way to determine fruits or vegetables is either by looking at the item or looking at the ingredient list.
- Remember there is always 3 g of protein and 15 carbs for every starch serving.
- Fruit has 15 gr. carbs per serving
- Vegetables have 5 gr. carbs and 2 gr. protein per serving.
FORMULA
Carbs (- fruit and veggie carbs) / 15 = # of starches
Protein (- veggie proteins) - (# of starches x 3) / 7 = # of meats
Calories - (fruit and veggie calories) - (# of starches x 80) - (# of meats x 45) / 45 = # of fats
Result: # of fruits, # of veggies, # of starches, # of meats, # of fats
EXAMPLES
Thai-Style Steak Pizza
266 Calories
11g fat
18 g carbs
23 g protein
No fruits or veggie servings.
Start with carbs 18 g / 15g (grams per starch) = 1.2 (round to 1 starch serving)
Since we have 1 starch serving we need to take away 3 g of protein so 23 – 3 = 20
20g protein / 7g (grams per meat ) = 2.8 (round up 3 meats)
Calories: 1 starch = 80 cal and 1 meat = 45 cal; add them up and we get 215 calories
266 calories - 215= 51 calories left to be devoted to fat
51 cal / 45 (calories per fat serving) = 1.1 = 1 fat serving
1 starch, 3 meat, 1 fat
Italian Chicken with Broccoli and Rice
330 calories
10g fat
33g carbs
26g protein
We know that it is going to have at least 1 veggie with broccoli in the title
Start with veggies this time.
33g – 5g (carbs per veggie serving) = 28 g..
28 g / 15g = 1.8 = 2 starches
Protein: 26g - 2g (protein per veggie serving) = 24 g protein left
24 g protein – 6g (3g protein per starch) = 18g protein left
18g protein / 7 (7g per meat serving) = 2.5 = 2.5 meats
330 total calories – (2.5 meat x 45 = 112.5) - 160 (2 starch x 80) + 25 (1 veggie x 25) =32.5 calories for fat
32.5 / 45 = .7 (round up to 1 fat serving)
1 vegetable, 2 starch, 2 ˝ meat, 1 fat
You can always check your work too add up the calories
25 + 160 + 112.5 + 45 = 342.5 Close enough! (you want to try and stay within about 20 calories +/-)