Congratulation to Linda L. for being
the best loser of the week.
Our teams our going really great!
Congrats to Red = 19 pound loss to date.
Green and Blue are giving you some stiff competition-
17.25 and 16.75 pound losses respectively!
Joanna shared information about
the EXCHANGE SYSTEM.
To use the exchange system, you need to know which group a food belongs in, then fit that food into the exchange diet plan.
There are six exchange groups:
Starch/Bread
Meat
Fruits
Vegetables
Milk
Fat
Each meal of the day has a set amount of food that may be consumed, broken down by exchange. Here is an example of what you can eat on a 1,200-calorie diet. (For info on a 1,500 or 1,800 calorie plan, see http://www.tops.org/ExchangeSystem.aspx.)
For breakfast:
milk exchange
1 starch/bread exchange
1 fruit exchange
1 meat exchange
1 fat exchange
free food
For lunch:
1 starch/bread exchange
1 fruit exchange
2 meat exchanges
1 vegetable exchange
1 fat exchange
free food
For dinner:
2 starch/bread exchanges
1 fruit exchange
2 meat exchanges
1 vegetable exchange
1 fat exchange
free food
For snacks:
1 starch/bread exchange
1 milk exchange
free food
