How to Eat and Take Off Pounds Sensibly
This table shows examples of balanced meals, using all the food groups at various calorie levels. Use it as a guide as you learn to make choices. Remember, no one dictates to you exactly when to have certain exchanges; the goal is flexibility as you learn how to plan sensible choices within a calorie range that is right for you. !,2OO-c
IjSOO-ca/orie Jie*
t,SOO-c«7orie «Jiet
Breo&fcsrt
1 milk exchange
1 milk exchange
1 milk exchange
1 starch exchange 1 fruit
1 starch exchange 1 fruit
1 starch exchange 1 fruit
exchange 1 meat
exchange 1 meat
exchange 1 meat
exchange 1 fat
exchange
exchange
exchange free food
5 fat exchange
13fat exchange
LvntJt
1 starch exchange
free food
free food
1 fruit exchange
6 starch exchanges
14starch exchanges
2 meat exchanges
7 fruit exchange
15fruit exchange
1 vegetable exchange
8 meat exchanges
16meat exchanges
free food
2 vegetable exchanges free
2 vegetable exchanges
food
free food
3 fruit exchange
2 starch exchanges
2 starch exchanges
4 meat exchanges
9 fruit exchange
1 fruit exchange
1 vegetable exchange 1
10meat exchanges
3 meat exchanges
fat exchange free food
2 vegetable exchanges 1
2 vegetable exchanges
fat exchange free food
1 fat exchange
Dlwner
2 starch exchanges
1 starch exchange
free food
1 milk exchange
1 starch exchange
free food
11milk exchange
1 fruit exchange
free food 12fruit exchanges
1 starch exchange 1 milk exchange free food 1 fat exchange