 Cthurston56 7 years ago | how can I fit a protein shake into this diet |
 Ossie-Sharon 7 years ago | Hi, Cthurston. We suggest eating breakfast near to the time when you first wake up for the day, and space other meals about 2.5-3 hours apart, with the last snack being at least 1 hour before you retire for your longest period of sleep. |
| Ossie-Sharon 7 years ago | Hi, nella. It’s great that you’re so in tune with your body’s signals. It would be better to skip the morning snack rather than breakfast, or to drink your snack. If you like smoothies and shakes, we have an extensive collection of ideas in our “Recipes” section; if you want something salty, we have ideas for hearty soups, as well. You can also try cutting back a little on the starchy carbs, as proteins are more likely to help you avoid evening binges. |
| Cthurston56 7 years ago | Do you have suggested times a day we should eat, I feel like I am eating my mid morning snack too close to breakfast and lunch? |
 nella8 7 years ago | I’m having trouble with morning meals. In the past I’ve been bad about skipping breakfast. I am not really hungry in the mornings so I’ve tried to make myself eat the breakfast recommended. But then I’m not hungry by snack and forget to eat the morning snack. I’m noticing that this is causing me problems over eating later. Any suggestions are appreciated. Should I cut some food for breakfast? |
| Ossie-Sharon 7 years ago | Hi, kimmiesue. The Menu Planner application has that figured out for you. Click on the “Excxhange mode” icon in the toolbar above your menu, and you will see the exchanges allotted to you for each major food group, per meal and per day. The exchanges translate to the following approximate nutritional values:
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 |
 kimmiesue 7 years ago | Hi! How do I figure out how many carbs, proteins, etc. I am supposed to have each meal/day? |
 Herddog 7 years ago | [How can I edit a post? I meant to say “at last,” not “at least.” 😉 |
| Herddog 7 years ago | Hi, I just signed up for this. I know what I should and should not eat, but have trouble with discipline. It will be good to be held accountable. I’m motivated to at least get serious about my shape because I’m to be the mother of the bride in a few months! 🙂 |
| Ossie-Sharon 7 years ago | Hi, colpug. Unless otherwise specified, the foods listed in the menus here are plain. With regard to the carbohydrates, the totals listed in your menu are exchanges not grams. The translation is as follows:
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 |
 colpug 7 years ago | another question, how can grapes have no carbs? And how is it possible to have an english muffin for breakfast, 23 carbs, but my days total is only 8?? |
| colpug 7 years ago | I’m new and have a question. How do I know which type of food is okay? Ex” Rice cake, is this plain or can it be apple cinnamon? Same with the mini cakes, plain or flavored? The same thing for breads, I assume that it is 2 regular size pieces? |
 janesplacemontana 7 years ago | i don’t want to buy a scale, especially for a one-time thing. I’ve been measuring for the last few months, working out portion size since I love food so much. I’ve been pretty successful and have made great progress on portions, I just don’t know what they weigh. is 6 oz of yogurt a 1/2 cup? It would be nice to have equivalents. Thanks. |
| Ossie-Sharon 7 years ago | Hi, janesplacemontana. Weighing items is just a one-time thing, to give you a sense of size. You can also use your hand to eyeball portions – for example, the palm of your hand minus fingers is about 4 ounces of meat, your fist is about a portion of fruit or cooked vegetable, etc. Liquids and liquid-like foods such as yogurt are about 8 ounces to a cup – so 6 ounces of yogurt is 3/4 cup (and the amount of ounces will be on the package label). With regard to salt and Stevia, they don’t have any carbohydrate, protein, or fat value, so they are “free” – you don’t need to select them or count them in your menus. Raw sugar would need to be counted – each tablespoon is half a “sweet” exchange. |
| janesplacemontana 7 years ago | I forgot to add that I don’t see ANY salt. I like salt, not alot but I like some on most stuff I eat. Any word on that? Also sugar…I’ve gone from refined sugar to raw and now use stevia. Just a little, but I like it in my coffee. what’s the word on this? |
