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Hi, Kirsty. You can click on any food that doesn’t work with your meal, and you will be brought to a list of alternatives, from which you can select a replacement. To see how many exchanges of each food group you are allotted, click on “Exchange mode” in the toolbar above any of your menus.
Hi, 1dayatthetime, and welcome! I suggest you check out our “Quick Start Guide” and main “Program Guide” in “My Downloads” (link at the rop right of each site page). These can provide some direction regarding the overall plan and how to generate menus. If you want to get started with menus right away, go here – http://www.trimdownclub.com/menu-planner – and see the instructions. If you hit a tech snag, you can reach the support team through the “Contact Us” link below. For any nutrition-related questions, I’m happy to help you here.
Hi, Miranda. Of course! Wines are in the Menu Planner food lists, and you can select a glass (4-5 fluid ounces, or 115-140 ml, depending on sweetness) from the “Carbohydrates” category (“Beverages” subcategory). For a bit less fuss, you can just have it instead of 1/2 of your last snack.
I am pleased with myself tonight: I went over to my neighbours’ and they had wine, I had a cup of tea, they had chips and I had carrots & hummus! Maybe I’ll have some wine tomorrow evening.
Hi, Bedfordt. No worries. It’s better that you stay in tune with your hunger and satiety signals. If you cut back, be sure not to cut back so much that you’re ravenously hungry in the evening (or worse, in the middle of the night!) or eat so little that it becomes like a crash diet. We recommend to focus on protein and produce, and perhaps cut back a little on the starchy carbohydrates.
Hi, Bedfordt. Fruit is great, and ideally you would continue with this. Other than that, we recommend nuts for snacks much of the time.
I just started the plan today and am stuffed to the gills! Will this get easier? Am I doing something wrong?
Hi, Marpatt. You’re not doing anything wrong! Favoring whole foods means more volume and less hunger. You don’t have to fight it. It’s better that you stay in tune with your hunger and satiety signals. If you cut back, be sure not to cut back so much that you’re ravenously hungry in the evening (or worse, in the middle of the night!) or eat so little that it becomes like a crash diet. We recommend to focus on protein and produce, and perhaps cut back a little on the starchy carbohydrates. Be sure to get a total of 5 fruit/vegetable and 3 calcium-rich food/beverage servings each day.
Today is the first day I have felt hungry! So I actually enjoyed a snack. I went for an extra long walk today (1.5 hours – 11K steps!!!). I couldn’t have the fish I was supposed to have this evening so I had a thin steak (broiled) with mushrooms, 2 tiny tomatoes, cauliflower and sweet & regular potato. Did you really mean 1.5 cups of potato? I am full now and I hope I have gone up on the scale in the morning.
I’m just getting started – going shopping for menu foods today! I am a little confused about some of the meals i.e. breakfast: egg, sour cream, Rye bread, grapes – what do I do with the sour cream – spread it on the bread? Also, vegetables of your choice – is there a list of dos and don’ts?
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