How Many Diabetic Exchanges Should I Eat?

Here's a link to the Richard Simmons Foodmover cards showing how many exchanges you should eat for your calorie range.

http://www.geocities.com/Heartland/Prairie/4195/mgl.htm

Low Calorie Snacks

Almost No Calories (Freebie window)

Celery sticks
Lettuce
Cucumbers
Green peppers
Mushrooms
Cauliflower
Broccoli

25-30 Calories (Extra window)

1 medium carrot
1/2 cup watermelon
1 small tomato
1/4 cantaloupe
1 cup popcorn
1 small tangerine
12 pretzel sticks
35-40 Calories
1 medium peach
1 medium nectarine
1/2 grapefruit
1/2 cup skim milk
1/4 cup plain yogurt
1/2 small banana 
3 saltine crackers

50-60 Calories (One fruit window)

1/4 cup cottage cheese
1 cup strawberries
4 small shrimp
1 small apple
1 small orange
15 grapes
12 cherries

FoodMover or Diabetic Exchanges 101

WELCOME TO FOODMOVER 101!

Today on the ship, we have our FoodMover 101 Class. Here are some
interesting facts about using the FoodMover for you!

*Your FoodMover comes with my FoodMover Instructional Booklet, Food
Exchange
Meal Plan Booklet, Restaurant and International Food Exchange Booklet,
FoodMover calorie cards, and my FoodMover cookbook!
*The FoodMover has windows that represent the 6 different food groups,
extras, water, exercise, vitamins, and daily motivators. There is a
slot in
the end to insert the calorie card for your calorie level.
*The 6 different food groups represented on the FoodMover are these:

Dairy
Fat
Fruit
Vegetable
Protein
Starch.

*Each of the FoodMover windows represents 1 serving from a food group.
Here
are some examples of 1 serving from a food group:

1 small apple = 1 fruit window
1 ounce of chicken = 1 protein window (a 3-ounce breast would be 3
protein
windows)
1 cup (8 ounces) nonfat milk = 1 dairy window
½ of a 2-ounce bagel = 1 starch window
1 teaspoon of margarine = 1 fat window
1 cup raw broccoli = 1 vegetable window
½ cup cooked carrots = 1 vegetable window
½ cup (4 ounces) tomato juice = 1 vegetable window
1 8-ounce glass of water = 1 water window.

HOW TO START!

1. Blast Off week is where you begin. Insert your Blast Off card (1000
calories) into the slot at the end of the FoodMover. Close the windows
that
do not have an icon in them. (Always push the window closed till you
hear a
little “click”. This will keep your windows from opening after you
close
them.)

*Blast Off week will help your body get ready for the healthy foods you
will
be eating.
*Read your Instructional Booklet. It contains a menu plan for Blast Off
week.
*USE THIS CARD FOR ONLY ONE WEEK!
*Plan your meals, and be sure to measure your portions.
*Be sure to eat 3 healthy meals and 2 snacks every day.

2. Make sure you read ALL of your Instructional Booklet and your Food
Exchange and Meal Plan Booklet! They are your guides to a healthier
lifestyle.

3. After Blast Off week, remove your Blast Off card and insert the
calorie
card that is right for you as indicated in your Instructional Booklet.

4. The FoodMover teaches portions and helps you be accountable as you
eat
your meals and close your windows. When they are all closed, you are
done
eating for the day.

5. Be sure to eat all the food on your plan. Eating too little food
will NOT
make you lose more weight. Your body needs to be fed in order to work
at its
peak performance.

6. You can do this, and you will feel healthier and better each day!

THERE’S MORE IN A WINDOW THAN MEETS THE THIGH…I MEAN EYE!

Don’t think that each window contains only nutrients from the main food
group it represents. Here is a nutritional breakdown of one average
serving
in each food group.

Starches
*Low-fat Starches have about 80 calories, 15 grams of carbohydrate, 3
grams
of protein, and trace amounts of fat. Close 1 starch window.
*High-fat Starches have about 120 calories, 15 grams of carbohydrate, 3
grams of protein, and 5 grams of fat. Close 1 starch window and 1 fat
window.
*Very High-fat Starches have about 144 calories, 15 grams of
carbohydrate, 3
grams of protein, and 8 grams of fat. Close 1 starch window and 2 fat
windows.

Fruits
*Fruits have about 60 calories, 15 grams of carbohydrate, 0 grams of
protein, and 0 grams of fat. Close 1 fruit window.

Protein
*Lean Proteins have about 55 calories, 0 grams of carbohydrate, 7 grams
of
protein, and 3 grams of fat. Close 1 protein window.
*Medium-fat Proteins have about 75 calories, 0 grams of carbohydrate, 7
grams of protein, and 5 grams of fat. Close 1 protein window.
*High-fat Proteins have about 100 calories, 0 grams of carbohydrate, 7
grams
of protein, and 8 grams of fat. Close 1 protein window and 1 fat
window.
*Very High-fat Proteins have about 136 calories, 0 grams of
carbohydrate, 7
grams of protein, and 12 grams of fat. Close 1 protein and 2 fat
windows.

Fats
*Fats (both saturated and unsaturated) have about 45 calories, 0 grams
of
carbohydrate, 0 grams of protein, and 5 grams of fat. Close 1 fat
window.

Vegetables
*Bonus Vegetables have 10 or less calories, less than 2 grams of
carbohydrate, 0 or trace grams of protein, and 0 grams of fat. Close no
windows.
*Limited Vegetables have about 25 calories, 5 grams of carbohydrate, 2
grams
of protein, and 0 grams of fat. Close 1 vegetable window.

Dairy
*Non-fat and Low-fat Dairy portions have about 90 calories, 12 grams of
carbohydrate, 8 grams of protein, and trace amounts of fat. Close 1
dairy
window.
*High-fat Diary portions have about 120 calories, 12 grams of
carbohydrate,
8 grams of protein, and 5 grams of fat. Close 1 dairy and 1 fat window.
*Very High-fat Dairy portions have about 150 calories, 12 grams of
carbohydrate, 8 grams of protein, and 8 grams of fat. Close 1 dairy and
2
fat windows.

Extras
*Extras have 30 calories or less. The amount of carbohydrate, protein,
and
fat varies. Close 1 extra window.

Bonuses
*Bonuses have 10 calories or less. They are unlimited, but they may add
up
quickly, so use in specified amounts. Close no windows.

YOUR HOMEWORK:

1. List at least 3 other exchanges in each of the 6 food groups, plus 3
bonuses and 3 extras that you like to use.
2. Which foods in each group do you rely on most often?
3. Are there any foods in any of the food groups that you don't eat
very
often that you could use more often to add variety to your meals?

Plateau Busting Food Mover Style

For my next plateau,


I think I will go up a calorie card for a week then back down to my
normal one.

Cause once we get to goal we will have to go up any way. cause any flucation in your regular routine will give your body
a little jolt, and say hey what's going on. You may not lose the actual
week you do it, but once you go back down to your regular card I think
you will. I will try it and see! lol :) I will probably give it a go,
next year, 2 weeks before the new year, to see if I can get a little bit
more off before ringing in the new year.

Getting the Most Bang For Your Exchanges

For those of you who crave volume.....

Utilize the proteins that give you double the amount.
Example: 4 ounces of Chicken would cost you 4 Protein Exch.
You can get 8 ounces of Fish (Seafood) for those same 4 Protein Exch.

Tonight my 10 ounces (raw weight) of scallops, haddock & shrimp, baked
with a
few crumbs on it will cook down to 8 ounces and cost me only 4 Protein
Exchanges,
and about 10 opt. cals. for the crumbs.

Foodmover 1400 Calorie Card Tips

Look for good snacks and foods that equal fewer calories but
score big on fullness and satisfaction.

I have found that regular (not instant) oatmeal, Light OAT breads,
whole grain pasta and Joseph's Light Oat pita breads
(60 cals. per Lg. round) and light Microwave popcorn work well for that.