Food Exchange

Did you know that one medium size bannock (Chapati) is equal to one slice of bread, four Indian Marie biscuits and two tablespoons of cooked rice?

What it means is that all these four items have the same number of calories, proteins, carbohydrates and fat and in terms of nutrient composition can be substituted with each other. For instance, you can substitute a bannock for biscuits or rice. That would increase the number of calories. This is the food exchange system wherein foods in any one group can be substituted by a different food within the same group, differing in only the portion size. However, foods in one group cannot be exchanged for foods in other groups.

The food exchange system allows you to choose from a variety of foods having the same nutrients and is essential in planning a nutritious diet. In the food exchange list, items are listed in specified amounts so that the carbohydrates, proteins, fats, and calories are approximately equal. Exchange lists are made according to the different food groups such as milk and milk products, cereals, legumes, fats and oils, meat, vegetables, and fruits.

For instance, two tablespoons of rice, wheat flour, and refined flour, one large slice of bread and half a cup of cornflakes are substitutable foods of equal value in the cereal exchange, while two tablespoons of Indian food (chana, urad, moong, masoor, and rajma) can be exchanged in the pulses group. In the oil exchange, you can substitute two teaspoons of vegetable oil, sunflower oil, clarified butter etc.

Take your pick.

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