 Ossie-Sharon 7 years ago | Hi, darlmac. Don’t worry too much about skipping something once in a while – it’s great that you’re in turn with your true hunger and satiety signals. As a general goal, ideally you should get at least 5 total fruit/vegetable and 3 total calcium-rich food/beverage servings each day. |
| Ossie-Sharon 7 years ago | Hi, Kathy. If you want, I can help you with that. Just let me know when (post here to let me know). |
| Ossie-Sharon 7 years ago | Hi, Joyce. An exchange is a building block for a menu that contains an approximate set of nutritional values based on the corresponding food group. The exchange system is used by nutrition groups around the world to make menu planning easy and to ensure that nutritional needs are met. The following are the general nutritional values of each of the exchanges:
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 |
 joycemcguinness5 7 years ago | What is an exchange? |
 cwinters 7 years ago | I am in my 6th week of this plan and I love it. It has been almost 20 years since I have been able to eat this much (I love food) and not gain weight. My concern is that I been wavering between a 1-2 lb of my original weight. I have changed my profile settings from what I think is the big portions to the medium portions and bone structure from large to medium. Is this a good thing to do to help me lose weight instead of just maintaining? |
 darlmac 7 years ago | I his is my second day and I am having trouble eating all of the food. I eat the meals and one snack. There will probably be days I can eat a second snack. My question is what happens if you can’t eat everything. |
 jaismum 7 years ago | helllooo, i’m so excited to do this, I pray that my body is as co operative with my heart …lol
I look forward to talking with you all.. let’s go peeps!!! lets wreck this weight gain thing. |
 KathyArseneau 7 years ago | When filling in the diet journal, does anyone at Trim Down look at them. If so, would they offer advise or suggest changes? |
| Ossie-Sharon 7 years ago | Hi, dsteele. Most people are comfortable with about 2.5-3 hours between each meal/snack. |
 dsteele0126 7 years ago | How many hours should you go between meals & snacks?? |
| Ossie-Sharon 7 years ago | Hi, deedodge. You can start whichever menu you like whenever you like, and you can repeat meals and even whole days and weeks as often as you like so that you don’t need to overstock your kitchen or through out any food. MDo whatever is comfortable 🙂 |
 deedodge 7 years ago | Like everyone else, I’m new and I am stuck. I didn’t get to start my menu on the days specified and wish to know how I can restart my menu as of today? I’d also like to know why the menu calls for so many different types of the same thing. I have regular milk and Silk and Cashew milk, isn’t one type enough. Same with other things: I like gluten free, but if I’m not going to go gluten free all the time, it’s stupid to go part-time. Please tell me how to fix this so I can not waste so much money on so many different items? |
| Ossie-Sharon 7 years ago | Hi, Kathy, and welcome. You can keep English muffins in the refrigerator, or substitute one of the halves with an extra serving or fruit or perhaps half a cup (120 ml) or milk for coffee or tea.
You are correct about the rest – “Cheese cow mild, hard” is just hard dairy cheese like cheddar,and “beef cold cut, lean, uncured” is just something like roast beef, not highly processed items. |
| KathyArseneau 7 years ago | I am a newbie. Felling very overwhelmed with the shopping list and the quantities. Not very practical. My first week’s menu calls for 1-1/2 English muffins. So the rest go to waste? They are not very good frozen and then thawed. (Unless someone knows a trick) Also what is meant by “cheese cow mild, hard” and “beef cold cut, lean, uncured”. Are these just your normal blocks of cheese in the dairy section, or is it something special. I assume the ‘cold cut’ is NOT Oscar Meyer? |
| Ossie-Sharon 7 years ago | Hi, Linda. Milk substitutes are fine if they are fortified at least with with calcium and vitamin D – other nutrients you can more easily gete from other foods such as nuts, seeds, legumes, fruits, and vegetables. |
