Master Your Nutrition with the Exchange System
Professional meal planning made simple - track portions, not calories.Get your personalized nutrition plan from registered dietitians.
500+
Active Clients
RD
Registered Dietitians
100%
Evidence-Based
Custom
Personalized Plans
How It Works
Transform your relationship with food in three simple steps - no complicated apps or calorie counting required
Initial Consultation
Meet with our registered dietitian for personalized exchange prescriptions
- Complete health assessment
- Discuss your goals & preferences
- Get your custom exchange plan
Your Custom Plan
Receive personalized portion allowances for all food groups
- Daily exchange prescriptions
- Visual portion guides
- Meal timing recommendations
Track & Succeed
Log meals easily with our intuitive tracking system
- Simple exchange tracking
- Progress monitoring
- Regular RD check-ins
The Exchange System Simplified
Learn to recognize proper portions with our easy-to-follow visual guides - no measuring cups required!
PProteins
1 exchange = 30g portion
Examples:
- 30g lean meat or chicken
- 1 whole egg
- 10ml peanut butter
SStarches
1 exchange = 125ml cooked
Examples:
- 125ml cooked rice
- 1 slice bread
- 125ml cooked potato
FFruits
1 exchange = 1 medium fruit (100g)
Examples:
- 1 medium apple (100g)
- 80g banana
- 200ml berries or grapes
FHealthy Fats
1 exchange = 5ml
Examples:
- 5ml olive oil or butter
- 5 almonds or 8 peanuts
- 1/8 avocado (15ml mashed)
DDairy
1 exchange = 250ml milk
Examples:
- 250ml milk (any %)
- 125ml yogurt
- 30g hard cheese
VVegetables
Unlimited non-starchy vegetables
Free Foods:
- Leafy greens, lettuce, spinach
- Broccoli, cauliflower, peppers
- Tomatoes, cucumbers, onions
Success Stories
Join hundreds of clients who have transformed their health with the exchange system
Sarah M.
Lost 20 kg in 6 months
"The exchange system finally helped me understand portion control. I'm eating more variety than ever and the weight is staying off! My energy levels are through the roof."
John D.
Reversed pre-diabetes
"My doctor is amazed at my progress. The exchange system made managing my blood sugar simple and sustainable. I feel like I have my life back."
Maria L.
Finally understands portions
"No more guessing or counting calories. The visual guides make it so easy to know exactly how much to eat. This system changed my life!"
Ready to Transform Your Relationship with Food?
Join hundreds of clients who have mastered portion control and achieved lasting results. Start your journey today with a personalized consultation.