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EXCHANGE PLANS
Exchange plans are used in programs such as Weight Watcher's to supply a framework for timing and content of meals as well as portion control.
Foods are separated into various categories such as "carbohydrates" that include milk, fruit, vegetables, and starches. Foods within each category are easily "exchanged" with each other to provide variety and personal choice. Portions of each food are specifically regulated to control calorie, protein, carbohydrate and fat content. A typical daily menu would look something like this: Breakfast: 2 grains, 1 milk, 1 protein; Lunch: 2 grains, 1 milk, 2 proteins, 1 fruit; etc.

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

Downside
. Weight loss is typically slow and gradual. Food exchange plans require you eat foods from every food group, even if you don't like vegetables.

Duration
Indefinite

Checklist
Restaurants:
Yes

Alcohol:
Yes

Caffeine:
Yes

Need to buy special foods:
No

Family friendly:
Yes

Okay for vegetarians:
Yes