 Cindy32550 7 years ago | I am a newbie to the program. Is there somewhere I can go to get instructions on what to do, step by step…for the entire program?? I got my menu first, then I discovered that I probably did not have to pick a heart or “do not like” for each food. For example: I do not love rice cakes and I do not hate them. I chose the heart for them because I did not hate them. If I am correct in this summation, I would like to fill that entire questionnaire out again if I can leave some blank. Thanks for your help, Cindy |
 Kvayn 7 years ago | Hi, Is Ham something I can eat on this plan? Carol |
 Ossie-Sharon 7 years ago | Hi, aepop2. Yes, that’s fine. It’s great to listen to your body. |
 aepop2 7 years ago | Day 1 today. Breakfast was great, but snack 1 was 1/2 cup of Kashi and 1 cup of grapes – THAT IS TOO MUCH FOOD!! It was a lot – I couldn’t get through it all. I started burping up (sorry to be gross) and quit half way through both bowls. I don’t think I ate this much before TDC and yet I got chubby lol. Is it ok to not finish all my snack? Wow! |
| Ossie-Sharon 7 years ago | Hi, Wanga56. I am a dietitian with the Trim Down Club, and am happy to help you here. You can see the food group exchanges allotted to you by clicking on “Exchange mode” in the toolbar above your menu. The exchange values are approximately as follow:
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 |
| Ossie-Sharon 7 years ago | Hi, roseymoe. I actually did see milk on your menu. In addition, every time you see a dairy product such as yogurt, you can substitute that with milk. You can also go into “My Food Choices” (the apple icon in the toolbar above your menu), and select milk in the “Protein” category of the food lists and click on the associated “heart” icon, to ensure it appears in your menu more frequently. |
| Ossie-Sharon 7 years ago | Hi, aepop2. You need about 1800 ml per day (about 7.5 8-ounce glasses) – 13% more with excess heat or strenuous workouts.
Regarding your app question, I have forwarded that to our tech team, and someone will get back to you soon. |
 wanga56 7 years ago | I am trying to understand the program and cannot find anywhere the # of carbs, protein, fat, fruit etc I am permitted each day. This is a new way of life for me and need more direction. On one of the articles I read there is a dietitian online service available but I can’t find it. HELP! |
 roseymoe 7 years ago | Just starting out and I haven’t seen milk on any of the menus…I really love milk…can I drink it? |
| aepop2 7 years ago | Another newbie question – what is the recommended water intake for me?
Also side question – is there an app for this to be able to view the forum and get notifications? |
| Ossie-Sharon 7 years ago | Hi, aepop2, and welcome! If the tabouleh is whole grain, then absolutely! You can use “bulgur” or “couscous” in the Menu Planner food lists for it. |
| aepop2 7 years ago | Hi Everyone! I’m excited to start. I just got my menu all situated and will be starting on Monday.
QUESTION – I LOVE tabouleh. It seems healthy – Can I eat it? Where would it fit? It wasn’t in the menu planner and I don’t know what to do. |
| Ossie-Sharon 7 years ago | Hi, Kathy. The package should note the weight, though most 8-inch pizzas are about 8 ounces – that would make half the pizza 4 ounces. |
 kathybruce@bex.net 7 years ago | I don’t have a food scale here at work. I have an 8″ cheese pizza here. How much is 4 ounces? |
| Ossie-Sharon 7 years ago | Hi, wanga, and welcome. Yes, your feeling is absolutely normal! Just ease into it – small steps will add up, and are likely to take hold much better. It looks like you are seeking the fully personal version of the Menu Planner application, which you can access by clicking on the “My Food Choices” icon. |
