Newbies

Hi, TravellingD. Your solution looks ideal. The best way to go about making the best food selections for this is to use the fully personal version of the Menu Planner application. To get to it, click on “My Food Choices” in the toolbar above any of your menus – this will bring you to food lists from which you can choose to go into your menu when you want them during the day. Once you get those menus, you can make individual changes, swap meals, repeat meals and whole days as you wish for your convenience. If this doesn’t help, please repost here, and I will work with you o n additional solutions.

Hi, mdurm. For whiteners, the lightest option tends to be rice milk – just be sure to get the unsweetened type (if it is fortified with vitamins and calcium, even better). If you use more than 1 cup (8 fluid ounces or 240 ml) per day, you will need to count it as a “carb” exchange – it is recommended that you measure it out at least once to see how much you end up drinking.
For sweeteners, Stevia and erythritol (or blends of the two) are best.

Hi, alamb. We recommend sliced fresh meat, such as from a previously cooked roast or bird – these can also be purchased from a deli. If you are limited to the refrigerator section of a store, try to find items that are “uncured.

Hi, cmhaskew. Fish oil is a supplement of omega-3 fatty acids from fish, particularly “DHA” and “EPA,” which make important contributions to health. They are often greatly inadequate in the typical American diet.

Hi, Ms. Bollinger. Yes, this program is based on an exchange system. Regarding BBQ sauce, it is a “sweet” exchange, meaning it is an extra allowed in small amounts to keep the menu enjoyable. It can’t be swapped in for something nutritious. Having written that, we do encourage the best choice for the sauce, i.e., make from all-natural ingredients, with minimal sugar.

Hi, gcole. You can “trick” the Menu Planner application into giving you a little less food if you change the weight in your profile to 158.8. You can also use exercise to improve your metabolic rate, which is very important if you have been on such a restrictive diet in the past. s you lose weight here, the amount of food will decrease until it reaches something closer to what you are used to – but until then, over-restricting at your current weight may lead to long-term plateauing.

Hi, auragasm, and welcome! You can use small amounts of coffee creamer, but we do encourage you to use “real” options, such as half-and-half, full cream, or milky vegan beverages.

Hi, jetpilot, and welcome! Sourdough bread is indeed an excellent choice, especially if it is the whole grain type – whole grain bread is in the Menu Planner lists, and you can use that entry for sourdough as well.
Regarding beverages, anything without significant amounts of major nutrients (protein, fat, carb) is “free,” and so doesn’t need to be counted in the menu. Items such as milk and fruit juice are counted as foods. We of course recommend water, still or carbonated, plain or or flavored with cut up fruit peels (just steep like tea). We also recommend teas and coffee – just be wise about what you add to it, avoiding artificial creamers and sweeteners. If you like soda, we recommend you make your own rather than relying on readymade products with excessive sugar or artificial sweeteners that can work against your goals here; just dress up plain soda water with natural flavor extracts (yes, “cola” is available!) or citrus peels and a natural no-carb sweetener (such as Stevia, monk fruit, and/or erythritol). Other beverages, such as fresh-squeezed juices and milks, are considered foods.