There are several approaches to creating a diet. Some clients who desire weight management, or are managing hypoglycemia or diabetes with diet therapy, may prefer to use the exchange system. If so, it can be helpful to know how everyday products — especially those with a mixed composition — fit into the system. We've created a table of PowerBar
® items for your reference, to ease your meal planning with the exchange system.
The Exchange SystemNewly expanded and updated meal planning lists that allow for more flexibility in food selection have been published by the American Diabetes Association (ADA) and the American Dietetic Association (ADA). We have incorporated this into our exchange-list classification process. The exchange system follows the following guidelines:
Carbohydrate GroupCarbohydrate exchanges, or choices, include carbohydrate-based foods such as fruits, milk and milk products, cereals, pasta, rice, crackers, and starchy vegetables. Since the foods all have similar carbohydrate content per listed serving size on the package nutrition label, this provides much more flexibility in meal planning.
- 1 Carbohydrate Exchange = 15 grams of carbohydrates, 0–3 grams of protein, 0–1 gram of fat, and approximately 80 calories.
Protein GroupThe protein group includes meats and other high-protein choices. These choices can be broken down further into lean (0–3 grams of fat), medium-fat (4–7 grams of fat), and high-fat (8+ grams of fat) selections. The fat content will affect the caloric content of the choice. 1 exchange of protein is typically equal to 1 ounce of meat, fish, poultry, or cheese; 1 egg; 2 egg whites; or ½ cup of beans, peas, or lentils.
- 1 Protein Exchange = 0 grams of carbohydrates, 7 grams of protein, 0–8 grams of fat, and 45–100 calories.
FatFat is typically categorized as monounsaturated, polyunsaturated, saturated, and trans fat. Athletes should focus on consuming a diet that includes more polyunsaturated and monounsaturated fats and less saturated fat to support heart health. In general, 1 exchange of fat is comparable to 1 teaspoon of vegetable-oil-based spread, 1 teaspoon of vegetable oil, or 1 tablespoon of regular salad dressing. Items such as avocados, nuts, seeds, cream cheese, and sour cream are also considered fat exchanges.
- 1 Fat Exchange = 0 grams of carbohydrates, 0 grams of protein, 5 grams of fat, and 45 calories.
PowerBar ExchangesMany of the items that athletes consume are considered combination foods — or items that comprise some servings from each of the varying exchange groups. For athletes sticking to a regimented meal plan, and for those matching insulin units to carbohydrate grams, the following table lists some frequently consumed PowerBar products, with estimations on how they fit into the exchange system.
| PowerBar Exchanges |
| Item |
Total Calories |
Carbohydrates (grams) |
Protein (grams) |
Fat (grams) |
Fiber (grams) |
Exchanges |
| PowerBar® Fruit Smoothie Energy bar |
210 |
42 |
6 |
3.5 |
<1 |
3 carbohydrate |
| PowerBar® Performance Energy bar |
230–250 |
41–45 |
8–9 |
3.5 |
2 |
3 carbohydrate, 1 lean protein |
| PowerBar Harvest® Energy bar |
240–250 |
42 |
10 |
5 |
5 |
3 carbohydrate, 1 lean protein |
| PowerBar® Triple Threat® Energy bar |
220–230 |
30–32 |
10–11 |
6–9 |
3 |
2 carbohydrate, 1 medium-fat protein, 1 fat |
| PowerBar® Nut Naturals Energy bar |
210 |
19–20 |
10 |
10 |
3 |
2 carbohydrate, 1 medium-fat protein, 1 fat |
| PowerBar® Pria® 110 Plus nutrition bar |
110 |
15–17 |
5 |
3.5 |
1 |
1 carbohydrate |
| PowerBar ProteinPlus® protein bar |
300 |
38 |
23 |
6 |
1 |
2 carbohydrate, 3 lean protein |
| PowerBar ProteinPlus® 30g protein bar |
360 |
35 |
30 |
11 |
<1 |
2 carbohydrate, 4 lean protein |
| PowerBar ProteinPlus® Bites (per packet) |
300 |
34 |
20 |
10 |
6 |
2 carbohydrate, 3 lean protein |
| PowerBar® Energy Bites (per serving) |
150 |
26 |
5 |
5 |
3 |
2 carbohydrate |
| PowerBar® Recovery bar |
260 |
30 |
12 |
10 |
0 |
2 carbohydrate, 2 medium-fat protein |
| PowerBar® Gel |
110 |
27–28 |
0 |
0 |
0 |
2 carbohydrate |
| PowerBar® Gel Blasts™ energy chews (6 pieces) |
130 |
30 |
2 |
0 |
0 |
2 carbohydrate |
| PowerBar® Recovery beverage (1 scoop to make 8 ounces) |
90 |
20 |
3 |
0 |
0 |
1 carbohydrate |
| PowerBar® Endurance sports drink (1 scoop to make 8 ounces) |
70 |
17 |
0 |
0 |
0 |
1 carbohydrate |
|
References:
American Diabetes Association, American Dietetic Association. Choose Your Foods: Exchange Lists for Diabetes. © 2008 ADA, ADA.
www.diabetes.org
Topics:
Carbs, Energy, Protein, Fat
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