Hi Dave, my name is Camilo and I am a moderator for our Ask A Question feature. First of all let me thank you for participating in our community.

Thank you Cam. Actually I had already found that page. It does provide sort of round about answers to some of my question but not completely. All it really gives is a daily list of how many of each exchange would add up to X caloreis for the day. It does not give the exchange calorie values for each group so you an actually do the "exchanging". The old diabetic "exchange" system had this calculated and had suggested morning, noon, snack, dinner, snack suggested exchanges to add up to the 1800 or 2000 calorie total for the day. Then when you know the calorie values for everything, if you want to exchange a bread for a milk or something you can easily calculate it into your daily log to be sure you stay on track for the meal and the day. Knowing what constitutes an exchange is also important. In other words a meat echange is a peice of meat the size of adeck of cards and is X calories. A bread exchange if I recall was one piece of whole grain and was either 70 or 100 calories. Etc. etc. It really is a fool proof way of gaining control of eating habits and weight. Simple and effective. So if anyone has that data I will be very appriciative. And if I find it in my own records I will publish it here. But I think I may have lost it.

Thanks again!