Eric: Exchanges from My Perspective

I learned about the exchange system when Callie was in treatment for her eating disorder. We were given the responsibility of planning her exchanges for each of her meals. I hated the idea of it at first, but after a little experience with this system it became clear that it is an effective method for monitoring and maintaining a balanced diet.

Now, as a diabetic, I am using this system to manage balanced nutrition while losing weight and reducing my intake of carbohydrates. The meal plan below is for approximately 1800 calories and limits carbohydrates to 225 grams. 

What I have found to be the most difficult with reducing carbohydrates is that it is really easy to replace them with fats, which I am trying to avoid. However, this approach is working. Along with a minimum of 300 minutes of exercise a week and following this plan, I have gone from 262 to 239 pounds in about 8 weeks.

Daily Meal Plan (~1800 calories for weight loss)

Breakfast: 385 cal

1 fruit            15 grams CHO

2 starches      30 grams CHO

1 fat        

1 milk            15 grams CHO

Morning Snack: 140 cal

1 starch          15 grams CHO

1 fruit             15 grams CHO

Lunch: 420 cal

2 starches       30 grams CHO

2 fats        

1 vegetable        

1 protein        

1 milk             15 grams CHO

Afternoon Snack: 155 cal

1 starch          15 grams CHO

1 protein        

Dinner: 560 cal

2 proteins        

1 fat        

1 vegetable        

2 starches       30 grams CHO

1 fruit             15 grams CHO

1 milk             15 grams CHO

Evening Snack: 155 cal

1 starch           15 grams CHO

1 protein