 Ossie-Sharon 10 years ago | Hi, slimtravel2. The dairy item at breakfast can be swapped for a cup of milk. |
| Ossie-Sharon 10 years ago | Hi, lew1. Yes! So each half of an English muffin (1 oz) would be a carb exchange. |
 slimtravel2 10 years ago | How do you eat 2/3 cup of cold cereal with no milk? My snack lists this cereal with sting cheese. |
 lew1 10 years ago | Thanks Ossie-Sharon I did’nt know that about the package telling the weight. So I have a pack of 100% whole wheat English Muffins and the package is 12 oz so each muffin would be 2oz? I do have a scale i’ll have to get it out and start using it. |
| Ossie-Sharon 10 years ago | Hi, Lew1. It is worth getting a kitchen scale and using it until you get used to how a certain weight of a certain food looks. Labels can help, too – in the case of bread, for example, it will tell you how much a slice weighs, or how much the whole loaf weighs so you can portion it out accordingly. |
| lew1 10 years ago | how do you measure a ounce of something especially bread? |
| Ossie-Sharon 10 years ago | Hi, LadyLinda. That would be 1 cup raw or 1/2 cup cooked (a cup is equal to 240 ml). |
 ladylinda 10 years ago | How much is a helping of vegetables? |
| Ossie-Sharon 10 years ago | Hi, sissyrb. Sure – whatever works for you. Your body will tell you if it’s too much, and then you can cut from somewhere else. |
 sissyrb 10 years ago | is it okay to save some free spread for a second time in the day? I have bread from breakfast with the spread and then snack eat a 2nd bread but does not give me a choice to use spread, so I thought I would split it between breakfast and snack so I don’t have to eat a plain piece of bread. Thanks |
