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Profile photo of ossie-sharon Ossie-Sharon 3 months ago

Hi, Karen. To see recommended portion sizes, take a look at your introductory menu – click on the “Exchange mode” icon in the toolbar above the menu, and you will see how many of these portions are allotted to you in a given meal and day. Exchanges translate to the following approximate nutrient amounts:
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
With regard to times, post people do well with having breakfast first thing in the morning, then other meals with 2.5-3 hour gaps between them, eating the last meal/snack at least an hour before going to sleep for the night.
As for yogurt types, we recommend to select types that are plain – you can add fruit and a high-quality no-carbohydrate sweetener (such as Stevia, erythritol) yourself to make a better product.
Popular ideas for snacks are as follows:
•Fresh and dried fruit
•Cut raw vegetables (free: Arugula, Broccoli, Broccoli rabe/raab, Cabbage, Cauliflower, Celery, Cucumber, Radishes, Spinach, Sprouts, Watercress, Zucchini
•Oven-baked vegetable chips
•Nuts and seeds
•Trail mix combinations of nuts, seeds, and dried fruit
•Sandwiches – good breads with nut butters, hummus and similar spreads, tahini, canned or smoked fish, cheese, homemade “cold cuts” from fresh meats, egg salad, etc.
•Whole grain or Paleo crackers plus any of the above
•Hard-boiled eggs
•Sliced or string cheese
•Cottage cheese
•Yogurt
•Milk (dairy or vegetal), plain or flavored with cocoa powder and a recommended sweetener
•Hearty soup in a thermos (2-3 food groups, i.e. meat or legume, vegetable, whole grain)
•Hearty smoothie/shake in a thermos (2-3 food groups, i.e. fruit/vegetable, dairy/vegan, seeds)
•Edamame or other legume/pulse snacks
•Whole grain or Paleo cereal or granola (cold in small sealable bag, cooked in thermos)
•Canned beans
•Prepared healthy foods in containers – from leftovers or prepared the night or weekend before.
•Homemade whole-food muffins or bars
•Popped grains, i.e. organic popcorn, sorghum, quinoa

Profile photo of Karensw33 Karensw33 3 months ago

I see where you said to take healthy snacks with you when your on the go. How much do you eat and when? If I have fruit and fresh vegetables,nuts and such, how much do I eat? Do I need to measure it? I’m having a hard time with the amounts and times.The yogurt to eat, is that yoplait? I noticed it has sugar in it. I just don’t have my head wrapped around the amounts. How many carbs, proteins, fats etc do you eat at each meal?

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