Exchanges

Low FODMAP Fat/Oil Exchange Options

11 March in Exchanges, Fat/Oil Exchange, Fat/Oil Exchange Gluten Free, Fat/Oil Exchange Low FODMAP, Fat/Oil Exchange Vegan, Fat/Oil Exchange Vegetarian

Low FODMAP Fat/Oil Exchange Options 1 fat serving = 45 calories and 5g fat 1 tsp olive or canola oil 10 peanuts 6 almonds 1 Tbsp. pumpkin seeds 1 Tbsp. chia seeds 1 Tbsp. flax seeds 6 almonds 4 pecans 1 Tbsp. sunflower seeds 4 walnut halves 1/2 Tbsp peanut or nut butter   ...

Low FODMAP Dairy Exchanges and Dairy Snacks

11 March in Dairy Exchange, Dairy Exchange Gluten Free, Dairy Exchange Low FODMAP, Dairy Exchange Vegetarian, Exchanges, Snacks, Snacks 100, Snacks 100 Dairy, Snacks 100 Kid-Friendly, Snacks 100 Low FODMAP, Snacks 150, Snacks 150 Bars/Shakes Vegan, Snacks 150 Dairy, Snacks 150 Low FODMAP, Snacks 200, Snacks 200 Dairy, Snacks 200 Gluten-Free, Snacks 200 Kid-Friendly, Snacks 200 Low FODMAP, Snacks Dairy, Snacks Gluten-Free, Snacks Low FODMAP, Snacks Vegetarian, Uncategorized

People following a low FODMAP diet may need to eliminate lactose, the sugar found in milk, as this is considered a FODMAP.  One lactose-free dairy exchange provides about 100 calories, 12 grams of carbohydrates, and about 300 mg calcium.  The following are lactose-free dairy exchanges...

Low FODMAP Starch Exchange Options

08 March in Exchanges, Starch Exchange, Starch Exchange Gluten Free, Starch Exchange Low FODMAP, Starch Exchange Vegan, Starch Exchange Vegetarian, Uncategorized

80 calorie starch servings 1 slice of Gluten Free Bread (check ingredients) such as Udi's 1/2 cup cooked  brown or white rice 1/2 cup quinoa 2 rice cakes 2 corn cakes 1/2 cup gorilla munch cereal 2 small corn tortillas 1/4 cup dry gluten free oats 1/2 cup of corn/rice/quinoa pasta 7  tortilla chips  17 Pop...

Non-Dairy Exchanges and Non-Dairy Snacks

05 March in Dairy Exchange, Dairy Exchange Vegan, Dairy Exchange Vegetarian, Exchanges, Snacks, Snacks 100, Snacks 100 Gluten-Free, Snacks 100 Non-Dairy, Snacks 100 Vegan, Snacks 100 Vegetarian, Snacks 150, Snacks 150 Gluten-Free, Snacks 150 Kid-Friendly, Snacks 150 Non-Dairy, Snacks 150 Vegan, Snacks 150 Vegetarian, Snacks 200, Snacks 200 Gluten-Free, Snacks 200 Kid-Friendly, Snacks 200 Non-Dairy, Snacks 200 Vegan, Snacks 200 Vegetarian, Snacks Gluten-Free, Snacks Non-Dairy, Snacks Vegan, Snacks Vegetarian, Uncategorized

The following are examples of one non-dairy "dairy" snacks for those with a milk allergy or following a vegan diet. 100 calorie non-dairy exchanges nondairy snack options = 100 calories and 1 dairy serving 1 cup Rice Dream enriched, unsweetened rice milk (90 calories, 2.5 g fat, 0...

Low FODMAP Vegetable Exchange Options

10 February in Exchanges, Vegetable Exchange, Vegetable Exchange Gluten Free, Vegetable Exchange Low FODMAP, Vegetable Exchange Vegan, Vegetable Exchange Vegetarian

One low FODMAP vegetable exchange is about 1/2 cup vegetables and provides about 25 calories.  Here are some examples of low FODMAP vegetable exchanges. 1/2 cup carrots 1/2 cup cherry or diced tomatoes 1/2 cup cucumber 1/2 cup eggplant 1 cup shredded lettuce 1/2 cup red bell pepper 1 cup raw spinach 1/2...

Dairy Exchanges and Dairy Snacks

09 February in Dairy Exchange, Dairy Exchange Gluten Free, Dairy Exchange Vegetarian, Exchanges, Snacks, Snacks 100, Snacks 100 Dairy, Snacks 100 Gluten-Free, Snacks 100 Kid-Friendly, Snacks 100 Post-Exercise, Snacks 100 Vegetarian, Snacks 150 Dairy, Snacks 150 Gluten-Free, Snacks 150 Kid-Friendly, Snacks 150 Post-Exercise, Snacks 150 Vegetarian, Snacks 200, Snacks 200 Dairy, Snacks 200 Gluten-Free, Snacks 200 Kid-Friendly, Snacks 200 Post-Exercise, Snacks 200 Vegetarian, Snacks Dairy, Snacks Gluten-Free, Snacks Kid-Friendly, Snacks Post-exercise, Snacks Vegetarian

One dairy exchange provides about 100 calories and 12 grams of carbohydrates.  Dairy exchanges provide about 150 to 300 mg of calcium, making them valuable foods for bone health! One dairy exchange also equals one 100 calorie dairy snack. Examples of one dairy exchange are outlined below. 1 cup...