Understanding the Food Exchange List (Part 1)

Why is the Carbohydrate Exchange System considered a helpful meal-building tool?

• It is an eating plan to lower or control high blood pressure, emphasising on foods that are lower in sodium.

• It sets a serving size for each food group, within each group each serving has a similar amount of calories, protein, carbohydrate, and fat.

• It is a way of eating based on the traditional food and is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil

• It is a meal plan that consist of typically all food groups and controls the prevalence of certain diseases.

What is the difference between a serving and portion sizes?

• Serving Size is the food amount listed on a product's Nutrition Facts, Portion size is the amount of food that you plan to eat

• Serving Size is the amount of food you choose to eat, Portion is the amount of food listed on a product Nutrition facts

• Serving Size is the weightage of the food, Portion size is the volume of the food

One carbohydrate exchange equals to...?

• 20g of carbohydrate

• 10g of carbohydrate

• 15g of carbohydrate

The Malaysian Food Exchange Lists consist of a few food groups, which one does not belong in the food exchange list and why?

• Lean meat, because they account for negligible amount of calories

• Milk and Dairy, because they account for negligible amount of protein

• Non-starchy Vegetables, because they account for negligible amount of carbohydrates

Although non-starchy vegetables like carrots, spinach, kangkung are not included in the exchange list, do you know what is the daily recommended intake for adults?

• 2-3 servings a day

• 1-2 servings a day

• 5-6 servings a day

How much cooked rice makes up 1 carbohydrate exchange?

• One cup of rice

• Half a cup of rice

• Two cups of rice

Make a guess...how many carbohydrate exchanges is in 1 plate of this food?

• 1 exchange

• 2 exchanges

• 3 exchanges

Tags

NGSS.MS-LS1-7

Based on the total carbohydrate written in the Nutrition label of this product, how many carbohydrate exchanges are taken per serving size (273g) of this product?

• around 1 exchange

• around 2 exchanges

• around 3 exchanges

If you are given 2 carbohydrate exchanges for cereal and grain food group during breakfast time, which of these combinations will fulfil the above amount?

• Quarter cup of oatmeal, 3 pieces of plain biscuits

• 1 cup of rice, 1/4 cup of oatmeal

• 1 slice of wholemeal bread, 4 pieces of plain biscuits

Which of the below is NOT a starchy vegetable?

• Baked Beans

• Pumpkin

• Bak Choy