Live It Articles Understanding the Food Exchanges

One of the most frequent requests I receive from First Place Leaders and members is, "Please help me understand the food exchange plan, especially how to count packaged foods." I received two e-mails this past week within an hour requesting this information. I would like to share those e-mails with you and then give some steps that will help those of you who are struggling in this area.

The first e-mail is from Vicki Mobley who is leading a small group in her home, and plans to start a program at her church after the initial 13 weeks. She writes…

    "We have bought all the First Place materials, yet we are having a hard time understanding the exchanges and nutritional panels. We are all losing weight; the exercise and discipline are fantastic! Having a quiet time in the morning has made such a huge difference in our lives! Is there anyway we can get clarification on the exchanges and nutritional panels? Also, what about "breaking down" regular recipes? In the Bible Study, Surrender, it states that the menu was developed using the Mastercook software, is this available to us? Also, a lady at LifeWay Christian Bookstore told me the material used to include a cookbook. Is this still available to us? My group loves the snicker treat!"

The second request came from Terri Smith of Marion, IN. She writes…

    "Is there some kind of conversion chart to help figure the number of meat, breads, etc., in prepackaged foods (canned, frozen or whatever)? Lean Cuisine used to put the American Diabetic information on their frozen meals, but now only the Weight Watcher points are given."

We do have two great cookbooks available. They are the First Place Recipe Book and First Place Favorites and sell for $15.00 each. Both are full of great First Place recipes with exchanges listed.

The computer program that Scott uses can be bought wherever computer programs are sold. It is the Cooking Light edition by Mastercook.

I prefer to exchange recipes using the Recipe Conversion Chart on page 148 of our Member’s Guide. In the June issue of the First Place E-newsletter, I will show you how to use this chart.

UNDERSTANDING THE FOOD EXCHANGES

• Turn to page 44 in your Member’s Manual. Using a highlighter, highlight each food group and the number of calories in each. These facts are also on your Commitment Record (CR) so that you can refer to them at any time.
• Read the information at the beginning of each Food Group.
• Read each Food Group list and highlight the foods you usually eat. Later, it might be beneficial to go back and highlight some new foods you would like to eat.

DETERMINING FOOD EXCHANGES FOR FROZEN DINNERS:

Grilled Chicken & Penne Pasta by Stouffer’s Lean Cuisine

• Total Calories 360 – Your best friend when determining the count is "common sense." I estimated from the picture that this product is going to be meat (2 oz.), bread (pasta) (2 servings), vegetables (2 servings) and fat (2 servings).
• Subtract 110 calories (2 oz. of meat), 160 calories (2 bread servings), and 50 calories (2 vegetable servings) from total calories.
• Remaining calories: 40
• Subtract 9 calories - Lean meat can have up to 3 grams of fat so 6 of the 7 fat grams have already been counted in the 2 oz meat serving. The one remaining fat gram is 9 calories and we will ignore it except to subtract the number of calories.
• Remaining calories: 31
• Subtract 24 calories: - The Nutrition Facts panel on the box indicates there are 6 grams of sugar, which is 24 calories. In First Place we do not exchange sugar as any food group. They are just extra calories and we will ignore them.
• This calculation has brought us within 7 calories of the 360 total calories and that is close enough. I often check other information on the Nutrition Facts panels: Did it have enough protein to count 2 meats? This one had 26 grams of protein, which is well above the 14 grams in two ounces of meat. (See page 44 and again on page 55 of the Member’s Guide.) The extra grams of protein are coming from the amounts of protein we receive in vegetables and bread choices.
• The exchange count for this dinner is: 2 meats, 2 breads, 2 vegetables.

Note: I am not promoting frozen dinners; it was just a good example to use. I cooked this dinner according to directions and weighed the meat. It was two ounces. I was pleased to see that as I measured the pasta and then the vegetables, they were exactly what I had guessed. Many frozen dinners show vegetables on the box, and then when you cook them, you may find a tablespoon of vegetables. I find if you buy the proper foods, lean meats, lots of vegetables and other good food choices, you can cook a healthy meal for the entire family in about the same length of time it takes to cook a frozen dinner.

This process may seem a little confusing in the beginning, but after you calculate a few products, it becomes easier. I have had several members ask why we don’t just count points, which is popular at this time. Counting points may seem easier, but there is a great advantage to understanding and counting exchanges. This will insure that you are eating a balanced food plan, a positive influence on your health.

A real key to remember when you are calculating exchanges for products, "close" is good enough. Making good food choices is the goal. Your numbers do not have to be perfect. I pray this article will be some help to you, but you must do your homework.

May God give each of us the wisdom to make wise choices!

Kay Smith
First Place Associate Director


Kay is the associate national director of First Place and has been on the First Place staff since 1987.

Kay is a popular speaker at retreats, seminars, Conferences, FOCUS Weeks and Workshops across the country. Kay is the First Place food exchange expert and writes a monthly article in the First Place E-Newsletter on nutrition. She also was a contributing writer to the Today Is the First Day devotional book. Her delightful personality and love for people endears her to everyone she meets, and they quickly become her new best friend.

Kay and her husband, Joe, live in Roscoe, TX. They have two children and five grandchildren. Two of the young grandchildren are making a name for themselves on the golf circuit. Two of the young grandchildren are making a name for themselves on the golf circuit, and the three oldest grandsons are all involved in numerous sporting events, which Kay and Joe attend as often as possible.