 Ossie-Sharon 12 years ago | With regard to cheeses, we recommend to avoid with artificial ingredients, fat content above 15%, and those that are very salty. Those you find in a health food store or farmer’s market are likely to be the best. |
| Ossie-Sharon 12 years ago | Hi, foldenjan. The exchanges are what appear on your menu, and are very, very similar to those used in the American Diabetic Association; for example, a slice of bread or 1/2 cup cooked rice/pasta/potato is one carb exchange, 1 ounce of meat/fish/substitute is one protein exchange, 1 cup of vegetable and many fruits is an exchange for that food group, 1 tsp. oil or butter or 1-1/2 Tbsp mayo is one fat exchange, and 1 cup of milk or 1-2 ounces of cheese is one dairy exchange, etc. In the future, we will post how all of these look. Many fats are tied up in milk and dairy products, which is one reason to choose the leaner options – so you have leftover fat for dressings, etc. Low-fat and non-fat yogurts are protein exchanges, low-fat almond milk is a carb whereas higher fat is a fat, and cheeses also are either proteins or fat depending on their fat content. We recommend 2% or lower, unless it is raw dairy (unpasteurized/unhomogenized), and then the fat content may be less of a concern.
Fiber One is not recommended, as it contains processed ingredients that may work against your efforts here. If you’re after fiber, the old classic is still the best: shredded wheat. Add some fresh or sulfite-free dried fruit with a carbohydrate-free natural sweetener such as monkfruit, and you will get something no less delicious, but much healthier. |
 Sadienewban 12 years ago | I love your questions Foldenjan. I am right with you. I am still alittle confused on all of this also. Tahnk you for asking these questions that we are all wondering. |
 foldenjan 12 years ago | Also need help in which cheeses to buy and which to avoid. Thank you! |
| foldenjan 12 years ago | I just finished reading the basic program and found no breakdown of “exchanges”. Where do I find info on the exchange part of this plan? I made a sample menu to start with and see little, if any, fat choices shown as I think of fats. Do the yogurt, almond milk, and cheeses count as “fat exchanges”? If so, how do I break down to a lower fat yogurt, etc, so I can know how much butter or mayo to use for example? Also, where might Fiber One cold cereals fit into this plan? I truly appreciate the guidance. |
| Ossie-Sharon 12 years ago | Hi, foldenjan.
1. It’s all a matter of how much butter is on each portion of corn; 1 teaspoon is considered a fat exchange, so you would just swap it for another fat (i.e. salad dressing, olive oil).
2. The pizza portions are based on 1/16 of a 13-inch (“medium”) cheese pizza – the menu planner generally gives you 2-4 slices.
3. Since soups are generally combination foods, you can just swap out items on your given menu according to the food groups featured. In your example here, pay attention to how much pasta/starch is in a soup serving – let’s say, 1/2 cup – and eliminate the 1/2 cup rice or similar food that is listed. You can also check off similar soups when going through the Menu Planner, and just swap out your own.
4. Regarding tuna and bread, the mayonnaise would be extra – 1-1/2 tsps would be equal to a fat exchange. |
| foldenjan 12 years ago | Forgot to ask one more – when my menu shows tuna and bread, does that not include a mayo? Thanks, |
| foldenjan 12 years ago | Thank you for response. A couple more questions. My garden corn was frozen with butter, is there a way to work that in my menu plan when it offers corn for a meal? Also, my menu plan includes pizza and soup. What limits are on the pizza it allows on the plan? I make homemade soup, so when my menu calls for soup does it mean with noodles or other starches, or should I make without? Thank you for your assistance. I need to feel ” organized” before I can get serious. |
| Ossie-Sharon 12 years ago | Hi, foldenjan, and welcome.
Corn is in the “foods to avoid” because the majority of corn is genetically modified and processed in a way that may counter your efforts here. Organic, fresh, unprocessed corn is fine – just remember to think of it as a starch, and not just a vegetable.
As for coconut oil, while for some people with certain digestive disorders it may be beneficial, it is still high in saturated fats that are not consistent with most health goals. In small amounts as a seasoning it is just fine.
As for water flavoring, the most popular is to squeeze fresh lemon juice in the water and add a natural non-carbohydrate sweetener such as xylitol or monk fruit sweetener – it sounds overly simple, but can really help you want to drink more.
We wish you the best of luck, and are happy to answer any additional questions you may have. |
| foldenjan 12 years ago | Just looking into starting the plan and have a few questions. What are your thoughts on Coconut Oil? If corn is on the list of 5 foods never to eat, why is it on the menu planner? If corn is okay to eat, is there a corn seed to plant in the family garden that is safe on the plan? I like to drink water, but sometimes need a little flavor to drink more. Is there an approved water flavoring to use? |
