amway food exchange guide€¦ ·  · 2011-07-07food exchanges can help you eat consistent amounts...

AMWAY FOOD EXCHANGE GUIDE Know the exchanges of your favorite AMWAY™ foods to keep healthy eating in check!

Food Exchange FactsFood 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 CategoriesProtein: 0 g carb, 7 g protein, 0–3 g fat, 55 caloriesFat: 0 g carb, 0 g protein, 5 g fat, 45 caloriesVegetables: 5 g carb, 2 g protein, 0 g fat, 25 caloriesFruit: 15 g carb, 0 g protein, 0 g fat, 60 caloriesDairy (nonfat): 12 g carb, 8 g protein, 0–3 g fat, 90 caloriesCarb: 15 g carb, 3 g protein, 0–1 g fat, 80 caloriesFree 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.

• Meal Bars Variety Pack 10-7389 Blueberry Crunch 10-7388 Cranberry Almond 10-7386 Lemon Twist 10-7387 Chocolate Crisp 10-7385 1 fat 1 dairy 1 carb

• Meal Replacement Shakes Milk Chocolate 10-4654 French Vanilla 10-2000 1 protein ½ fat 1 dairy

• Protein Bars Chocolate Delight 11-0536 Cinnamon Bun 11-0537 2 protein 1 dairy

• Snack Bars Variety Pack 10-7384 Caramel Crème 10-7382 Fudgy Brownie with Almonds 10-7380 Cranberry Crunch 10-7381 Chocolate Caramel 10-7383 ½ protein 1 carb

• Energy BarsChocolate Nut Roll 10-6528 ½ fat 1½ dairy Vanilla Pretzel 10-6529 ½ fat 2 dairyMixed Berry Smoothie 10-9164 1 dairy 1 carb

• Protein Shakes Chocolate 10-6531 Vanilla 10-6532 Mixed Berry Smoothie 10-9171 3 protein 1 fat

• Recovery Cookie Chocolate Chunk 10-9165 1 fat 1 dairy ½ carb

• Whey Protein Bars Chocolate Peanut Butter 11-0305 1 protein 1½ fat 2 dairy

• Whey Protein Powder Chocolate 10-6410 Vanilla 10-6411 3 protein

Nutrilite Bars, Shakes, and Snacks

Weight Management Sports Nutrition

Nutrilite Bars, Shakes, and Snacks cont.

Intelligence for Your Life™ Healthy Snacks

Smart Menu Options

Healthy Drinks

Snacks – Crunchy

• Antioxidant Juices Tropical 10-5479 Berry 10-5521 2 fruit

• Twist Tubes Raspberry for Joint Health 10-5482 Tropical Sport 10-5485 Blueberry flavor with Antioxidants 10-5484 Strawberry Kiwi flavor for Immunity 10-5483 1 free

• Almond Nut Bar 10-9161 ½ protein 2 fat 1 carb

• All Natural Almond Clusters 10-9162 2 fat 1 carb

• Steel Cut Oat BarBlueberry 10-6276 2 carb

• SMART MENU™ All Natural Kettle Chips Combo Pack 71-4831 1 fat 1 carb

• SMART MENU Baked Crisps Variety Pack 74-4994 2 carb

• SMART MENU Crunchy Snacks Variety Pack 71-4832 1 fat 1 carb

• SMART MENU Multigrain Chips Variety Pack 74-4990 ½ fat 1 carb

• Steel Cut Oat BarApple Cinnamon 10-6277 ½ fat 1 carb

• Kids Steel Cut Oat Bar Cherry Fruit 10-6278 2 carb

Snacks cont. – Dips

Snacks – Nuts

Snacks – Tortilla Chips

Snacks – Trail Mixes

• SMART MENU All Natural Salsa74-4993 2 T. (1 serving) = 1 free 4 T. (2 servings) = 1 vegetable

• SMART MENU Dark Chocolate Covered Almonds74-8142 3 fat 1 carb

• SMART MENU Heart Healthy Mixed Nuts74-6018 4 fat

• SMART MENU Blue Corn Tortilla Chips74-4992 1 fat 1 carb

• SMART MENU Country Trail Mix Snack Packs74-4986 Entire bag (2 servings) = 2 fat 2 carbHalf bag (1 serving) = 1 fat 1 carb

• SMART MENU Dried Fruit Mix74-4987 Entire bag (2 servings) = 2 fruit 2 carbHalf bag (1 serving) = 1 fruit 1 carb

• SMART MENU Marathon and Energizer Mixes71-3241 Energizer = 1 fat 1 fruitMarathon = 1 protein 3 fat ½ fruit

• SMART MENU™ Gourmet Salsa and Dip Assortment 71-5032 Fiesta Gourmet Salsa 1 free Ripe Peach Gourmet Salsa 1 free Texas Border Black Bean Salsa 1 free Con Queso Gourmet Salsa 1 fat

• SMART MENU Premium Nut Crunch Snacks74-0675 1 protein 2 fat ½ carb

• SMART MENU Roasted Nut Variety Bags71-3264 2 fat 1 carb

• SMART MENU White Corn Tortilla Chips 71-4806 1 fat 1 carb

• SMART MENU Premium Fruit and Nut Mix71-8927 1 fat 1 fruit

• SMART MENU Trail Mix Variety Pack 71-3263 2 fat 1½ carb

• SMART MENU Spicy Mix Blends74-8147 Asian Cocktail: 1 fat 1 carb Bayou Mix: 2 fat 1 carb Fiesta Mix: 2 fat 1 carb

Pantry Essentials

Breakfast Foods

• SMART MENU™ 100% Natural Quick Oats 71-3160 2 carb

• SMART MENU All Natural Granola Cereal 71-3358 1 fat 2 carb

• SMART MENU All Natural Hi-Protein Crunch Cereal 74-5985 1 protein 1 carb

• SMART MENU Cranberry Crunch Cereal 74-4843 2 carb

• SMART MENU Lite Pancake Syrup 74-0714 1½ carb

• SMART MENU Organic Breakfast Tart – Apple 74-0712 2 carb

• SMART MENU Organic Breakfast Tart – Blueberry 74-7262 2 carb

• SMART MENU Organic Breakfast Tart – Strawberry 74-0704 2 carb

• SMART MENU Organic Golden Flax Cereal 71-3359 1 fat 2 carb

• SMART MENU Organic Milled Flax Seed 71-9049 1½ fat 1 vegetable

• SMART MENU Organic Oats and Honey Granola Cereal 74-4961 1 fat 2 carb

• SMART MENU Oatmeal Cups: Maple Brown Sugar 74-6015 2 carb

• SMART MENU Oatmeal Cups: Strawberries & Crème 74-6016 2 carb

• SMART MENU Oatmeal Instant Variety Pack 71-3163 3 carb

• SMART MENU Oatmeal Raisin Breakfast Squares 74-4842 2 carb

• SMART MENU Whole Wheat Pancake Mix 74-7263 3 carb

Pantry Essentials cont.

Canned Meats

Condiments

Oils/Sprays

• SMART MENU™ Chunk Light Tuna 71-5735 1½ protein

• SMART MENU Solid White Albacore Tuna 71-5766 1½ protein

• SMART MENU Canola Mayonnaise 71-3299 2 fat

• SMART MENU Ketchup 71-8373 1 free

• SMART MENU Canola Oil 74-8084 3 fat

• SMART MENU Extra Virgin Olive Oil 71-3323 3 fat

• SMART MENU Pan Coating and Flavoring Spray, Buttery Flavored 71-3243 1 free

• SMART MENU Pan Coating and Flavoring Spray, Canola Oil 71-3242 1 free

• SMART MENU Chunk White Chicken 71-3340 1½ protein

• SMART MENU Yellow Mustard 74-8086 1 free

Pasta

Pasta Sauces

Peanut Butter and Jelly

Rice

• SMART MENU™ All Natural Deluxe Shells and Cheese71-3201 1 fat 1 dairy 2 carb

• SMART MENU Multigrain Spaghetti Pasta74-7258 2 carb

• SMART MENU Organic Penne Pasta71-3250 2½ carb

• SMART MENU Meat Flavored Pasta Sauce74-4868 2 vegetable 1 carb

• SMART MENU Three Cheese Pasta Sauce 74-0723 1 vegetable ½ dairy

• SMART MENU All Natural Creamy Peanut Butter74-6026 3 fat ½ carb

• SMART MENU Crunchy Peanut Butter 71-3235 3 fat ½ carb

• SMART MENU Organic Brown Rice Bowl74-2613 2 carb

• SMART MENU Organic Spaghetti71-3251 2½ carb

• SMART MENU Organic Whole Wheat Spaghetti71-4391 2½ carb

• SMART MENU Tomato Basil Marinara Sauce71-3297 2 vegetable

• SMART MENU Fruit Spread Variety Pack71-3202 1 fruit

Pantry Essentials cont.

Shredded Cheese

• SMART MENU Shredded Parmesan Natural Cheese71-3550 1 free

Soups

Entrees

Tomatoes

• SMART MENU™ Soup Bowl Chicken Variety Pack71-3339- Chicken and Rice:

½ protein, 2 vegetable, 1 carb- Chicken Noodle: ½ protein,

1 vegetable, 1 carb

• SMART MENU Asian Variety Pack74-0730- Chicken with Almonds, Rice,

and Vegetables: 2 protein, ½ fat, 2 vegetable, 2 carb

- Ginger Shiitake Beef: 2 protein, 2 vegetable, 2 carb

- Sweet & Sour Chicken with Rice: 2 protein, 2 vegetable, 2 carb

• SMART MENU Chicken Variety Pack71-3028- Chicken with Almonds, Rice,

and Vegetables: 2 protein, ½ fat, 2 vegetable, 2 carb

- Mashed Potatoes with Gravy and White Chicken: 2 protein, 1 fat, 2 carb

- Pasta Chicken Parmesan: 2 protein, 1 fat, 2 carb

• SMART MENU Zesty Italian Variety Pack71-3027- Pasta Chicken Parmesan:

2 protein, 1 fat, 2 carb- Rotini with Meatballs:

2 protein, 1 fat, 2 carb- Vegetable Lasagna:

2 protein, 1 fat, 3 carb

• SMART MENU Organic Diced Tomatoes74-0729 1 vegetable

Pantry Essentials cont.

Prepared Meals

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