New member questions

[Ossie-Sharon]

Hi, SkinnyAstrid. Wow! is fine. If you are interested in almond butter, note that the “creamy” style is the closest to peanut butter.

[Ossie-Sharon]

Regarding the recipe, any coffee powder will do.

[monicamcd]

Hi Im new to this and I haven’t got a clue how to start, I’m ok on breakfast cos I’LL have porridge made with water and sliced fruit but can I have a toasted cheese sandwich for lunch and potatoes with a pork chop or chicken breast with veg for dinner please advise me thanks

[Ossie-Sharon]

Hi, Monica, and welcome. The best thing is to start with the Program Guide (in My Downloads above), then enter the Menu Planner application to build your menu. Scroll down on the first page to go through the video demonstration of how to use the application, if you need. Then start selecting foods according to your preferences for each meal. Note that even though fruits are in the “Snacks” section, they will appear throughout your day, and non-starchy vegetables will automatically appear in your menu as a general category.

[cammykay]

I’m also new and Have a gueation. When I’m switching out meals and I’m checking the totals for the day is this the guide I follow?? 15g or less carb, 7g protien, 5g fat, 15g fruit, 7g veg, 15-20g/4-5g fat sweet???

[Ossie-Sharon]

Hi, CammyKay. I think you mean per exchange rather than per day. If so you are on the right track with the numbers.
Just for clarification, each starchy carb exchange yields 15 grams of available (non-fiber) carbohydrates, each protein exchange yields 7 grams of protein, each fat exchange yields 5 grams of fat; in addition, each fruit exchange yields 15 grams of carbohydrates, each non-starchy vegetable exchange yields 7 grams of carbohydrates, and each sweet yields 15 grams of carbohydrates + 5 grams of fat.

[cammykay]

Please explain: what do the totals under menu planner for Monday mean?
When I choose to do food alternatives or replace meal, my choices do not keep when I log off and return. It always reset a different menu….

[cammykay]

Ok I found menu history.. Must say not the most user friendly….

[Ossie-Sharon]

Hi, CammyKay. The totals mean the number of exchanges for each group you are recommended to have each day. If you would like to know to what they correspond, see the exchange lists here: http://www.trimdownclub.com/exchanges-lists

[bufight]

Can you please direct me or tell me how many (or the range) of the exchanges you are supposed to have each day. i.e. – how many carb, protein, fat exchanges are recommended daily.

Thanks.

[Ossie-Sharon]

Hi, bufight. Click on “View Menu Exchanges” to the right of your finished menu – at the bottom of the page that appears you will see your total.

[bufight]

Thanks Ossie. I see the totals, and see some days are a bit different than others. Does it state anywhere in the program what range the totals should fall within daily for Carbs, Proteins and Fats? Thanks much.

[Ossie-Sharon]

Hi, bufight. It’s OK if they are different from one another – it’s easier to follow a diet that isn’t rigid. In general, we recommend about 45% of energy from carbohydrates, 20-25% from protein, and 30-35% fat. If you would like to post your gender, age, height, weight, and physical activity level, I can get back to you about more precise estimations.

[bufight]

Hi Ossie – Thanks for your quick reply. Here is the information you requested. Male, age 46, 5’9/206lbs, muscular build. I lift weights 3-4 times/week for 60-90 minutes each session. I also run on an elliptical machine 4-5/week for an average of 30min per session.

I became interested in this program due to the health benefits and to decrease any chances of developing high blood pressure and/or diabetes in the future. I have been lifting for years and have always been leary of any “diets” that eliminate certain food types because it usually has a direct negative effect on energy and strength. I also want to make sure I can get enough of the good proteins to retain muscle mass while losing fat. per a previous post, for my build and goals, I utilize body fat percentage as a measure stick rather than BMI, since BMI does not take one’s muscle mass into its equation. Thanks for your input.

[Ossie-Sharon]

Hi, bufight. At your current weight and activity level, you probably need around 270 grams of carbohydrates (18 exchanges of starches and fruits), 120 grams of protein (partially from about 10 protein exchanges plus the rest from carbohydrate and vegetable exchanges), and 95 grams of fat (equal to about 19 fat, protein, or sweet exchanges).

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