AMWAY FOOD EXCHANGE GUIDE. Know the exchanges of your favorite AMWAY foods to keep healthy eating in check!
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1 AMWAY FOOD EXCHANGE GUIDE Know the exchanges of your favorite AMWAY foods to keep healthy eating in check!
2 Food Exchange Facts Food exchanges can help you eat consistent amounts of macronutrients, such as fats, protein, and carbohydrates each day. Any food on a particular list can be traded or exchanged for any other food from the same list. Food Exchange Categories Protein: 0 g carb, 7 g protein, 0 3 g fat, 55 calories Fat: 0 g carb, 0 g protein, 5 g fat, 45 calories Vegetables: 5 g carb, 2 g protein, 0 g fat, 25 calories Fruit: 15 g carb, 0 g protein, 0 g fat, 60 calories Dairy (nonfat): 12 g carb, 8 g protein, 0 3 g fat, 90 calories Carb: 15 g carb, 3 g protein, 0 1 g fat, 80 calories Free Foods: 5 or fewer g carb, fewer than 20 calories The exchanges listed in this guide are per the nutritional information recommended serving size, unless otherwise noted. Nutrilite Bars, Shakes, and Snacks Weight Management Meal Bars Variety Pack Blueberry Crunch Cranberry Almond Lemon Twist Chocolate Crisp fat 1 dairy 1 carb Sports Nutrition Energy Bars Chocolate Nut Roll ½ fat 1½ dairy Vanilla Pretzel ½ fat 2 dairy Mixed Berry Smoothie dairy 1 carb Meal Replacement Shakes Milk Chocolate French Vanilla protein ½ fat 1 dairy Protein Bars Chocolate Delight Cinnamon Bun protein 1 dairy Protein Shakes Chocolate Vanilla Mixed Berry Smoothie protein 1 fat Recovery Cookie Chocolate Chunk fat 1 dairy ½ carb Snack Bars Variety Pack Caramel Crème Fudgy Brownie with Almonds Cranberry Crunch Chocolate Caramel ½ protein 1 carb Whey Protein Bars Chocolate Peanut Butter protein 1½ fat 2 dairy Whey Protein Powder Chocolate Vanilla protein
3 Nutrilite Bars, Shakes, and Snacks cont. Healthy Drinks Antioxidant Juices Tropical Berry fruit Twist Tubes Raspberry for Joint Health Tropical Sport Blueberry flavor with Antioxidants Strawberry Kiwi flavor for Immunity Intelligence for Your Life Healthy Snacks Almond Nut Bar ½ protein 2 fat 1 carb Steel Cut Oat Bar Apple Cinnamon ½ fat 1 carb All Natural Almond Clusters fat 1 carb Kids Steel Cut Oat Bar Cherry Fruit Steel Cut Oat Bar Blueberry Smart Menu Options Snacks Crunchy All Natural Kettle Chips Combo Pack fat 1 carb Crunchy Snacks Variety Pack fat 1 carb Baked Crisps Variety Pack Multigrain Chips Variety Pack ½ fat 1 carb
4 Snacks cont. Dips Gourmet Salsa and Dip Assortment Fiesta Gourmet Salsa Ripe Peach Gourmet Salsa Texas Border Black Bean Salsa Con Queso Gourmet Salsa 1 fat All Natural Salsa T. (1 serving) = 4 T. (2 servings) = 1 vegetable Snacks Nuts Dark Chocolate Covered Almonds fat 1 carb Premium Nut Crunch Snacks protein 2 fat ½ carb Heart Healthy Mixed Nuts fat Roasted Nut Variety Bags fat 1 carb Snacks Tortilla Chips Blue Corn Tortilla Chips fat 1 carb White Corn Tortilla Chips fat 1 carb Snacks Trail Mixes Country Trail Mix Snack Packs Entire bag (2 servings) = 2 fat Half bag (1 serving) = 1 fat 1 carb Premium Fruit and Nut Mix fat 1 fruit Dried Fruit Mix Entire bag (2 servings) = 2 fruit Half bag (1 serving) = 1 fruit 1 carb Trail Mix Variety Pack fat 1½ carb Marathon and Energizer Mixes Energizer = 1 fat 1 fruit Marathon = 1 protein 3 fat ½ fruit Spicy Mix Blends Asian Cocktail: 1 fat 1 carb Bayou Mix: 2 fat 1 carb Fiesta Mix: 2 fat 1 carb
5 Pantry Essentials Breakfast Foods 100% Natural Quick Oats Organic Golden Flax Cereal fat All Natural Granola Cereal fat Organic Milled Flax Seed ½ fat 1 vegetable All Natural Hi-Protein Crunch Cereal protein 1 carb Organic Oats and Honey Granola Cereal fat Cranberry Crunch Cereal Oatmeal Cups: Maple Brown Sugar Lite Pancake Syrup ½ carb Oatmeal Cups: Strawberries & Crème Organic Breakfast Tart Apple Oatmeal Instant Variety Pack carb Organic Breakfast Tart Blueberry Oatmeal Raisin Breakfast Squares Organic Breakfast Tart Strawberry Whole Wheat Pancake Mix carb
6 Pantry Essentials cont. Canned Meats Chunk Light Tuna ½ protein Chunk White Chicken ½ protein Solid White Albacore Tuna ½ protein Condiments Canola Mayonnaise fat Yellow Mustard Ketchup Oils/Sprays Canola Oil fat Pan Coating and Flavoring Spray, Buttery Flavored Extra Virgin Olive Oil fat Pan Coating and Flavoring Spray, Canola Oil
7 Pantry Essentials cont. Pasta All Natural Deluxe Shells and Cheese fat 1 dairy Organic Spaghetti ½ carb Multigrain Spaghetti Pasta Organic Whole Wheat Spaghetti ½ carb Organic Penne Pasta ½ carb Pasta Sauces Meat Flavored Pasta Sauce vegetable 1 carb Tomato Basil Marinara Sauce vegetable Three Cheese Pasta Sauce vegetable ½ dairy Peanut Butter and Jelly All Natural Creamy Peanut Butter fat ½ carb Fruit Spread Variety Pack fruit Crunchy Peanut Butter fat ½ carb Rice Shredded Cheese Organic Brown Rice Bowl Shredded Parmesan Natural Cheese
8 Pantry Essentials cont. Soups Tomatoes Soup Bowl Chicken Variety Pack Chicken and Rice: ½ protein, 2 vegetable, 1 carb - Chicken Noodle: ½ protein, 1 vegetable, 1 carb Organic Diced Tomatoes vegetable Prepared Meals Entrees Asian Variety Pack Chicken with Almonds, Rice, and Vegetables: 2 protein, ½ fat, 2 vegetable, - Ginger Shiitake Beef: 2 protein, 2 vegetable, - Sweet & Sour Chicken with Rice: 2 protein, 2 vegetable, Zesty Italian Variety Pack Pasta Chicken Parmesan: 2 protein, 1 fat, - Rotini with Meatballs: 2 protein, 1 fat, - Vegetable Lasagna: 2 protein, 1 fat, 3 carb Chicken Variety Pack Chicken with Almonds, Rice, and Vegetables: 2 protein, ½ fat, 2 vegetable, - Mashed Potatoes with Gravy and White Chicken: 2 protein, 1 fat, - Pasta Chicken Parmesan: 2 protein, 1 fat, 2011 All rights reserved. Printed in the USA ENB
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