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Originally Posted by Me Too
Thank you everybody for your input, I guess there is a difference in exchanges after all. I go by Hillbilly website and she says cottage cheese is protein. I didn't know about the fat in eggs or the bacon, but it does make sense...
The differences really are not nearly as significant as you might think. There are many foods that can be counted several different ways. Some plans "make" the decision for you, and some give you the choice of how to count it (for example allowing you to calculate 80 calories worth of cottage cheese as either one protein or one dairy serving). Fruit, starch, and dairy exchanges have similar carbohydrate and calorie counts, so while they're not completely interchangeable there are a lot of foods that could be counted several different ways. Dairy foods generally have a similar protein content to protein exchanges, so they also can often be counted "either way."
In one of my reference books, beans can be counted either as starches, proteins or split half/half. Some programs may make the choice for you, but that doesn't mean that when using a recipe from a different plan you have to worry about it. It won't "undo" the balance or the weight loss effects, if you count the recipe as it was calculated by the recipe writer (unless the exchanges are significantly different in calorie count, such as in the DASH diet where 1 protein exchange is equivalent to 3 protein exchanges in most other plans).
In the scheme of things it's not a big deal whether you count three pieces of bacon as three fats or as one protein and two fats. Or 1/2 cup of cottage cheese as a dairy or as a protein. Your weight loss and your nutrition isn't going to be impacted by a difference in categorization (because these are foods that could legitimately fit in one or more categories, and the calorie counts are quite similar).
Counting egg whites as milk doesn't make sense to me at all, because while they both contain proteins, egg whites don't contain much calcium. Which is what I had always believed the dairy exchange was designed for, as a calcium delivery exchange. It doesn't concern me though, that some plans would count it that way - I just wouldn't (because getting enough calcium is often a problem for me. I take a supplement, but I still try to get a decent amount from foods, and I can easily neglect the dairy group if I'm not trying to include it).
I actually often count a 3 oz can of sardines as 2 protein and 1 dairy, because I eat the bones (and thus the calcium content is about the same as a glass of milk). However, if I've already used my dairy for the day, I count the sardines as 3 protein, or as 2 protein and 1 fat.
My Exchanges for All Occasions books, shows a way to determine/calculate exchanges for foods that you know the nutritional breakdown for, but don't have the recipe, and may not even have the ingredient list (such as frozen entrees). It's "art" as much as science. Sometimes there are several possible breakdowns (and it's not a big deal, as long as you're "in the ballpark" especially calorie wise).
Just like point and calorie counting, and most other plans as well, you can get caught up in the details, analyzing them to death and distraction. Make your best guess, and move on.