Using the exchange system, if a person ate two fat exchanges with a meal, such as one-quarter of an avocado, how many calories would he or she get from the avocado?

If you are following the Exchange System, a two fat meal exchanges with one-quarter of an avocado may approximately get 60 calories or 6 grams of total fat.  An exchange can be explained as a substitution with any other food on the food list and each list is a group of measured or weighed foods with same nutritional value. In addition, fruits was listed as 15 grams carbohydrate with subsequent increase in calories to 60 per exchange serving.

these are common warning signs of overtraining syndrome:

washed-out feeling, tired, drained, lack of energy

mild leg soreness, general aches, and pains

pain in muscles and joints

sudden drop in performance

insomnia

headaches

decreased immunity (increased number of colds, and sore throats)

decrease in training capacity/intensity

moodiness and irritability

depression

loss of enthusiasm for the sport

decreased appetite

increased incidence of injuries.

a compulsive need to exercise

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