Food Exchanges

When your provider writes you a personalized eating plan using the Walk In Weight Loss system, you will receive three menus based on your health care providers prescription. This prescription dictates total calories and the amount of protein, carbohydrates, and fats needed per day, based on your health care goals discussed at your visit.  Each of these menus at a given meal time is interchangeable (unless otherwise directed by your health care provider).  This means that all of your options at meal one on menu one, is interchangeable with meal 1 on menu two, and so forth. 

A food exchange is substituting one food for another as the amount of calories, protein, carbohydrates, and fats are similar.  We at Walk In Weight Loss promote food “trading” as this will help you understand lifelong eating habits and practices. Once you receive your individualized menus, please feel free to trade like foods on your eating plan for others.  Below is a few sample lists to help you in making your food choices and exchanges.  Remember; keep the amounts prescribed by your health care provider the same using the lists below.  For example: If you where given a slice of bread on your menus, you can trade it for a 1 6” tortilla.

Active Cabrohydrates:

Bread
breads, other
tortilla
crackers
cooked cereals
dry cereals, unsweetened
dry cereals, sweetened
dry flour or grain
pasta
rice
corn
popcorn
potato (small)
potato, mashed
sweet potato
squash, winter
 

1 slice

1 oz

1 (6")

4-6 (3/4 oz)

1/2 cup

3/4 cup

1/2 cup

3 Tbsp

1/2 cup

1/3 cup

1/2 cup

3 cups

1 (3 oz)

1/2 cup

1/3 cup

1 cup

 Proteins:

meat, poultry, fish
cheese
cottage cheese
egg
peanut butter
tofu

1 oz

1 oz

1/4 cup

1

1.5 Tbsp

4 oz (1/2 cup)

Fruits:

 

fresh fruit
melon (cubes)
canned fruit
dried fruit
fruit juice

1 small

12 oz (1 cup)

1/2 cup

1/4 cup

1/2 cup