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Nadia Sawalha

Exchange plans are used in programmes such as Weight Watchers, to supply a framework for timing and variety of meals as well as portion control.

Foods are separated into various categories such as carbohydrates, which include milk, fruit, vegetables, and starches. Foods within each category are easily exchanged with others of that type, so you won’t get bored with your food choices.

Portions of each food are specifically regulated to control calories, protein, carbohydrate and fat content. A typical daily menu would look something like this: Breakfast – 2 carbohydrates, 1 milk, 1 protein; Lunch – 2 carbohydrates, 1 milk, 2 proteins, 1 fruit

Pros

• Food exchange plans provide a flexible structure that allows a variety of food choices.
• Exchange plans are typically based on sound nutritional principles that provide adequate amounts of most nutrients, and can be easily followed for life, allowing long-term weight maintenance.

Cons

• Weight loss tends to be slow and gradual.
• Although this is great for your health, you may find it frustrating.

Duration

Indefinite.

Checklist
Restaurants: Yes.
Alcohol: Yes.
Caffeine: Yes.
Need to buy special foods: No.
Family friendly: Yes.
OK for vegetarians: Yes.

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