Thursday, October 1, 2009

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