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I just need to no if I am on the right track? I have been changing out my foods in my house and this is somewhat confusing! I also visited the fresh thyme grocery store for the first time to try to learn more! So my question is, this is what I ate , breakfast 2 cups of coffe followed by 20 oz of water 1/2 cup of oatmeal with no milk butter or sugar I put raisins in it —- snack 1/2 banana— lunch a small slice of pineapple pizza water—snack two grain cracker 1 spoon of peanut butter— dinner 2 baked chicken wings and small handful of blueberries I also threw out day got all my water in, so did I come close to what I’m suppose to do. I’m trying to learn the exchange
Hi, miss.kiss. No, but it can be adjusted to be one for weight management purposes. In its original form, it is fairly low-carbohydrate, though.
Hi, jdmoellerfarm. You may find the companionship you’re seeking in the “Group Forums” – the most active group is “Successful Beginnings.”
As for the meals you described, it looks like you are indeed on the right track – choosing whole, relatively unprocessed nutritious foods (that hopefully you like). You can use your menu pattern here as a guide for the exchanges: click on the “Exchange mode” icon in the toolbar above your menu to see how many servings in each food group you are allotted for the day; you can also clicking on the “My Food Choices” icon (an apple) to see where other foods fall in the food groups. Once you’re there, by the way, you can select foods you like to go into your menu at certain meals. You are guided there by our color system, wherein the healthiest foods are in the lighter shades of blue.I don’t want to weigh everything, I don’t want to have to buy something else. I’ve been watching amounts for about 2 months now, tabelspoons/cups etc but I have no idea how much 6 oz of yogurt looks like. Is there a conversion button for this. New and trying to figure it out. Thanks.
I forgot to add that I don’t see ANY salt. I like salt, not alot but I like some on most stuff I eat. Any word on that? Also sugar…I’ve gone from refined sugar to raw and now use stevia. Just a little, but I like it in my coffee. what’s the word on this?
Hi, janesplacemontana. Weighing items is just a one-time thing, to give you a sense of size. You can also use your hand to eyeball portions – for example, the palm of your hand minus fingers is about 4 ounces of meat, your fist is about a portion of fruit or cooked vegetable, etc. Liquids and liquid-like foods such as yogurt are about 8 ounces to a cup – so 6 ounces of yogurt is 3/4 cup (and the amount of ounces will be on the package label). With regard to salt and Stevia, they don’t have any carbohydrate, protein, or fat value, so they are “free” – you don’t need to select them or count them in your menus. Raw sugar would need to be counted – each tablespoon is half a “sweet” exchange.
i don’t want to buy a scale, especially for a one-time thing. I’ve been measuring for the last few months, working out portion size since I love food so much. I’ve been pretty successful and have made great progress on portions, I just don’t know what they weigh. is 6 oz of yogurt a 1/2 cup? It would be nice to have equivalents. Thanks.
I’m new and have a question. How do I know which type of food is okay? Ex” Rice cake, is this plain or can it be apple cinnamon? Same with the mini cakes, plain or flavored? The same thing for breads, I assume that it is 2 regular size pieces?
another question, how can grapes have no carbs? And how is it possible to have an english muffin for breakfast, 23 carbs, but my days total is only 8??
Hi, colpug. Unless otherwise specified, the foods listed in the menus here are plain. With regard to the carbohydrates, the totals listed in your menu are exchanges not grams. The translation is as follows:
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 fatHi, I just signed up for this. I know what I should and should not eat, but have trouble with discipline. It will be good to be held accountable. I’m motivated to at least get serious about my shape because I’m to be the mother of the bride in a few months! 🙂
Hi, kimmiesue. The Menu Planner application has that figured out for you. Click on the “Excxhange mode” icon in the toolbar above your menu, and you will see the exchanges allotted to you for each major food group, per meal and per day. The exchanges translate to the following approximate nutritional values:
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
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