Menus

Hi, Lori, and welcome. The program is generally based on principles of nutrition for diabetics. The best thing to do would be to use select foods in the Menu Plnner application according to our color-coding system, wherein the healthiest foods are listed in the lighter blue shades.

Hi, trishbett. Many restaurants have protein-fat-carbohydrate information online. You can get a sense of how they fit into exchanges by considering the respective values of the latter:
1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
1 protein exchange = 7 grams of protein + up to 5 grams of fat
1 fat exchange = 5 grams of fat
1 fruit exchange = 15 grams of carbohydrates
1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat

Hi, trishbrett. You can see how many exchange your get by clicking on “Exchange mode” in the toolbar above your menu.
If you use the personal version of the Menu Planner application (the right-most option here: https://www.trimdownclub.com/menu-planner), you will see some of our recipes in the “Recipes” subcategory of each major food group. For newer recipes that have not yet been added into the system, you can use them to substitute for the main ingredient in your meal, by matching up the exchanges visible at the end of each recipe with those allotted to you.