Newbies

Hi, annerbee. Click on the circular arrow icon on the far right of the meal header, then select “egg” (preferably omega-3) three times. Note that since you are allowed to trade carbohydrate exchanges for protein exchanges, this will work out fine. We do, however, highly recommend that you have a fruit or vegetable serving with the eggs.

Hi, Sunnydaze. The website is fully functional on all smartphones, and you can bookmark it so that you don’t have to type in the address each time. This ensures consistency in the service we provide.
With regard to the menu, we use a nutritional exchange system based on that used by dietetics organizations around the world. When you generate a menu (the first is generic, just to get you started), click on the “Exchange mode” icon to see the exchanges allotted to you per meal and day. These translate to the following approximate nutrient values:
1 carbohydrate 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
We don’t work with calories in this route, but rather with meeting your nutritional needs. I can tell you that at your current weight, you are allotted each day about 180 grams of carbohydrates and 80 grams each of protein and fat.

Hi, SunnyDaze. We are happy to help, and are here if you need us.

Hi, llm161. You can repeat individual foods, meals and even whole days to cut down on the number of items on your grocery list. For example, instead of many types of nuts for a snack, just choose one or two that you like. You can do something similar with dairy foods, fruit (stick with what’s in season), etc.

I am new and very challenged. is there a place I can post what I am eating to see what changes I need to make. When looking at the menu page, I don’t see how to change something always. What specific veggies, fruit, etc. If I had a half of banana for breakfast I don’t want it for a snack but it said no substitute available. I joined the entire program. What order should I do to understand how to go through this program. Not looking for shortcuts. Maybe I can put a meal program in and have the computer suggest changes. A little lost and hopeful

Hi, Daviddickinson. You can try the “8-Week Plan” (link on the home page) to get started and learn about the program. In general, you can swap foods within the same food group, with a few exceptions like banana – just because it is very rich and 1 counts as two fruits.
You may prefer the Menu Planner subapplication, in which you select the specific foods to go into your menu, guided by a menu pattern of food groups calculated to meet your nutritional needs. You can access this by clicking on the circular arrow icon on the far right of each meal header, then following the instructions there. Note that when you weight changes significantly, you will need to update your profile, then re-do your menu, so that your portions are right-sized.
If you need more assistance, please do repost here, and I would be happy to work with you.

Hi, Daviddickinson. Fruits generally have a lot more carbohydrates than vegetables, so if you swap, you generally need to have half the quantity of fruit. Exceptions are cantaloupe and raspberries (and of course, fruits that are used as vegetables, such as cucumbers and tomatoes).

Hi, dbjorge. About 2.5-3 hours between meals and snacks may be most comfortable.