[brewcitygirl]

Can anyone help me? I need to know how many exchanges I need to eat. I need to lose 100 pounds.


Thanks!

[JoJoJo2]

Hello, brewcitygirl. Your doctor or nutritionist should be the one to give you a complete answer, but I can contribute a few items. I have been on the exchange program for almost three years and I use the Richard Simmons Foodmover to track my exchanges. As I weigh 150 lbs, I am now on the 1200 calorie regimen. This means for me that daily I eat 4 starches, 4 protein, 2 dairy, 5 vegetables, 2 fruits, 2 fats. A heavier person, which I was, would eat more in each catagory.

Each selection has its own approximate caloric value - starch (80 cal.), protein (75 cal.), dairy (90 cal.), vegetable (25 cal.), fruit (60 cal.), and fat (45 cal.).

The exchange program encourages a healthy way of eating, a balanced diet if you will. No one ever starves on an exchange program. You can still have your favorite treats, just account for them in your counting.

I follow the Richard Simmons program which is the same program of exchanges recommended for diabetics, I am a diabetic. It helped me lose weight and get healthier.

I hope this brief explanation has helped, and if you have any other questions, just keep asking. Someone is bound to have the answers.

Portion control was one thing that I needed to learn about when I began the exchange program. I like to eat. But I worked it out using measuring cups, and even bought a small kitchen scale so I could weigh my portions.

Good luck to you in whatever you do.

[aleka]

I got these exchanges out of Joanna M. Lund's Healthy Exchanges Cookbook.

2 Skim Milk servings (90 cal. each)
2 Fat servings (40 cal. each)
3 Fruit servings (60 cal. each)
4 or more vegetable servings (30 cal. each)
5 protein servings (60 cal. each)
5 bread servings (80 cal. each)

You also can add up to 150 optional calories per day, and up to 14 personal choices per week at 80 calories each (these are for when you eat out, a special event, or a low cal dessert, etc)

This is a total of 1,400 - 1,600 calories. If you need more or fewer calories, revise the plan according to your needs.

If you go into www.womansday.com and click onto the Womans Day diet (Millennium Diet). You can print out the diet to use as a reference.

I am currently on WW with the point system. This seems to be working for me.

Good luck to you.

I hope this helps you. Aleka

[Jo]

http://members.tripod.com/sue_in_nj/dam.htm

This web page has information on Deal-a-Meal with the different exchanges you would eat for each calorie level. Hope this helps.

[QuilterInVA]

If you will go to www.mayoclinic.com and go to their weight loss planner you will find all you need to know. They have a FREE 12-week program that is just loaded with wonderful info. It will tell you not only how many exchanges and what the serving sizes are but also great motivational and insightful commentary on weight loss. They do not tell you what to eat but do have sample menus available and a great tracking page.

[brewcitygirl]

Thanks for all the help. I could go to a dietition, but insurance does not pay. So I would like to find the info online if possible.

thanks again! I have used WW and it works. I am just bored with it and need a change.

[brewcitygirl]

thanks the mayo clinic had the information I was looking for. I start in the morning. And am ready to lose the 100 pounds I need to lose.

Thanks again!!

[JoAnn]

I personally, think the way they have re-arranged the Pryamid is the best way to eat. They have put the veggies and fruit at the bottom of the Pryamid instead of the starches and grains at the bottom.

I too, am reading the Mayo Clinic Healthy Weight book. It is GREAT! I checked it out from the Library. Very informative and healthy way of eating!!!!!


I can use the Food Mover and follow the new Pryamid! It is working for me so far!

Be sure to check out the Mayo Clinic site. GREAT SITE!!!!!!!!!

Jo Ann in TEXAS