I weigh 300 pounds. I have been on this website before but a long time ago. I think I weighed alot less--at least a little bit less.
I just had some blood work done and my blood sugar is wacky and I have high cholesterol (260)

I have been an "exchange list" diet before and I liked it ok. Seems like there was a big variety of choices. I have searched the internet and can't find what I need. What I AM finding is foods that would be on an exchange list (starches, proteins, grains, etc) but what I need is a chart that tells me how many "exchanges" I can have per day. --How many starches, etc. And then I can plan out the diet like I did before.......
Does anyone know what I mean? (I don't explain things too well sometimes)
Any help would be appreciated.

Hi Beth. Welcome to 3FC.

What you're describing sounds a lot like the Diabetes exchange diet - I'm familiar with it becuase it's what my grandmother used when I lived with her.

The Mayo Clinic site has a lot of information here along with lists of exchange foods.
http://www.mayoclinic.com/health/diabetes-diet/DA00077

Hope this helps!

.

I found this on an exchange list website, it shows the how many starches etc. Hope it helps. Here's the link:
http://www.nhlbi.nih.gov/health/publ...t/tac_1200.htm
I did the one for 1,200 cal diet, but they have another one for 1,500 cal.

Use the exchange list to give yourself more choice.

Energy
(Kcal) Fat
(GM) %FAT Exchange for:
Breakfast
Whole Wheat Bread, 1 med. Slice 70 1.2 15 (1Bread/Starch)
Jelly, regular, 2 tsp. 30 0 0 (1/2 Fruit)
Cereal, Shredded Wheat, 1/2 cup 104 1 4 (1 Bread/Starch)
Milk, 1%, 1 cup 102 3 23 (1 Milk)
Orange Juice 3/4 cup 78 0 0 (1 1/2 Fruit)
Coffee, Regular, 1 cup 5 0 0 (Free)
Breakfast Total 389 5.2 10

Lunch
Roast Beef Sandwich
Whole Wheat Bread, 2 med. Slices 139 2.4 15 (2 Bread/Starch)
Lean Roast Beef, unseasoned 2 oz 60 1.5 23 (2 Lean Protein)
Lettuce, 1 Leaf 1 0 0
Tomato 3 med slices 10 0 0 (1 Vegetable)
Mayonnaise, low-calorie, 1 tsps. 15 1.7 96 (1/3 Fat)
Apple, 1 med. 80 0 0 (1 Fruit)
Water, 1 cup 0 0 0 (Free)
Lunch Total 305 56 16

Dinner
Salmon. 2 oz edible 103 5 40 (2 Lean Protein)
Vegetable oil, 11/2 tsps 60 7 100 (1 1/2 Fat)
Baked Potato, 3/4 med. 100 0 0 (1 Bread/Starch)
Margarine, 1 tsp 34 4 100 (1 Fat)
Green Beans seasoned, with margarine, 1/2 cup 52 2 4 (1 Vegetable) (1/2 Fat)
Carrots, seasoned 35 2 0 (1 Vegetable)
White Dinner Roll, 1 sm 70 2 26 (1 Bread/Starch)
Iced Tea, unsweetened, 1 cup 0 0 0 (Free)
Water, 2 cups 0 0 0 (Free)
Dinner total 454 20 39
Snack
Popcorn, 2 1/2 cups 69 0 0 (1 Bread/Starch)
Margarine, 3/4 tsp 30 3 100 (3/4 Fat)

Total 1247 34-36 24-26

Calories: 1,247 SFA, % kcals: 7
Total Carb, % kcals: 58 Cholesterol, mg: 96
Total Fat, % kcals: 26 Protein, % kcals: 19
*Sodium, mg: 1,043
Note: Calories have been rounded

1,200: 100% RDA met for all nutrients except:Vit E 80%,Vit B2 96%,Vit B6 94%, Calcium 68%, Iron 63%, Zinc 73%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.





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I like the info on hillbillyhousewife.com. They have three different carb-level exchange plans.

tops.org also has exchange information and even "Deal a Meal" style cards that you can print out.

kaplods,

Do you know exactly where to find those cards on hillbillyhousewife.com?
I found the site and it's a good site, but I couldn't find the cards.
Thanks,
Beth