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AS a newbie I have some question, hope you can help. (1) I have mobility problems and live in a country area in England, which means I have difficulty purchasing some of the items mentioned, particularly in the recipes, (indeed some I have never heard of – neither have the closest town shops including super markets). Where can I find information on how to substitute items and maintain a balance. (2)I am lucky in having access to many home-grown products including eggs supplied regularly – how can I substitute these fresh eggs for the many types mentioned in the menus (3)I cannot find any reference to smoothies, either purchased or home made; as I have access to fresh fruit and vegetables straight from the plot I have come to enjoy these in a smoothie with milk as a breakfast meal – surely fresh made smoothies can fit in somewhere as healthy food.
Hope you can help B England
Substitutions and Switching meals/snacks questions.
1. On a given day’s menus may I switch 1 or 2 of lunch items for 1 or two of the dinner items or do I need to switch the entire lunch for the entire dinner? Does this hold true for snacks also?
2. May I trade a snack (or meal) on one day and eat it on a different day? Or is the plan based on the entire day and therefore, needs to be eaten on the same day?Sometimes my day doesn’t allow me to eat at regular intervals like the menus show.
3. Do I need to eat all the items on the day’s menu or can I skip the snack and go onto the meal? If I am not able to eat a meal at the time I usually eat meals, should I go onto the snack or eat the meal as soon as possible followed by the snack in a couple of hours?Thanks for the quick response, Ossie. An add-on question:
I have somewhat of a dairy allergy, so I minimize that in my diet. I don’t eliminate it totally, but maybe I should 🙁 So, coconut/almond milk substitutes? Won’t have the same nutrients. I already use this for smoothies. But my original question about adding grains (or ??) with a smoothie meal, not sure if not using milk would make a difference there.
I’ve done mainly low carb diets for a long time. I’m having to re-learn balanced nutrition.
Hi, Floyd. You can select the foods that work for you by clicking on “My Food Choices” in the toolbar above your menu and going through the lists. You can see to what major food/nutrient groups each food belongs by clicking on “Exchange mode” in the toolbar. Note that you can swap in protein or fruit exchanges instead of carb exchanges.
Other than that, online shopping with delivery can be an option for folks in your position. Check out our guide for stores – http://www.trimdownclub.com/where-to-buy-uk. With regard to making substitutions, we absolutely encourage the type of foods you mentioned, and you can just use them instead of what is there – for example, eggs for eggs (though we do have pastured eggs in our food lists).
With regard to smoothies, you can make them from the ingredients in your menu, or ingredients that you substitute for what is in your menu. For example, instead of any of your snacks, you can have a smoothie with two servings of fruit and a cup of milk.Hi, cwinters. You can absolutely do whatever works for you. Just be sure that you don’t load up when you’re least active, and that by the end of the day, you get in at least 5 total servings of fruits/vegetables and 3 total servings of calcium-rich foods/beverages. 🙂
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.
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?
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.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?
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 🙂
When filling in the diet journal, does anyone at Trim Down look at them. If so, would they offer advise or suggest changes?
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.
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