Nutrition

Hi, Rita. A banana counts as two fruit servings or 1 fruit + 1 carb, so you can have anything that fits those amounts – for example, a similar starchy fruit such as a pear or apple, or 2 cups of another type of fruit; you can also have 1 cup of fruit plus crackers, etc.
We may add palm oil to the food lists in the future. Note that we recommend palm fruit oil over palm kernel oil, if you would like to use it in place of whichever other oil appears in your menu.

Hi, aaaedge. It actually looks like you understand quite well! Yes, you can have chicken as often as you like, even a a couple of times per day for your protein choice. The trick with swapping is to stay in the same food group – so if you want pita bread, have it instead of another starchy carbohydrate at the same meal, such as rice, pasta, potato, etc.
You may find our list of exchanges helpful in making some of those modifications – https://www.trimdownclub.com/exchanges-lists.