Your Guide to

GoodFoodChoices

Weight Management is not about losing weight, its about gaining control. You gain control by making good choices.

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low fat snacks q q 3 . is a short term fix for a long term problem. T H E X E N I C A L D I E TA RY P L A N H A S O N LY T H R E E S I M P L E RULES: q Eat less fat (keep fat to less than one third of total calories per day) Eat a varied and nutritionally balanced diet with more vegetables and fruits Eat 3 meals a day. and then stop. plus low calorie. With Xenical.Managing your weight is a matter of balancing the calories you eat with the calories you burn. We are not talking about “going on a diet. tomorrow and the rest of your life. until you lose weight. like that. there is no diet – just a dietary plan.The guidelines presented here are designed to optimize the action of Xenical.” The word “diet” has come to mean a plan that you follow for a limited time. A diet. This booklet deals with the first part of the equation – what you eat. help you prevent weight regain and successfully manage your weight. a way of eating for today.

minerals. dietary fat has almost no thermogenic effect and is usually stored directly as body fat. In order for your body to get the calories from the food you eat.These components are then absorbed into the bloodstream to be distributed throughout the body.The dietary sources of The digestive process requires energy. fat is more than twice as rich in calories as either carbohydrates or protein. and protein. vitamins) through the digestive process.The thermogenic effect is an indicator of how many calories the body must burn to process the food we eat.This burning process starts each time you eat and lasts for several hours after the meal. and the amount of energy required for the breakdown of any particular food is called its thermogenic effect.The Basics of Good Eating CALORIES ARE THE FUEL OF LIFE Calories provide the energy that your body needs to survive. Protein Carbohydrate Fat 25 . proteins. in all the foods you eat. in varying amounts. THE THERMOGENIC EFFECT OF FOOD Calories burned for each 100 calories consumed 1 gram of fat = 9 kilocalories 1 gram of carbohydrates = 4 kilocalories 1 gram of protein = 4 kilocalories calories are fat. As indicated above. Large meals. 4 . fats.40 6-8 3 As you can see. it must break down the food into component parts (carbohydrates. Calories are contained. especially ones rich in fat. overload the body’s system and result in shorter burning times. Eating several smaller meals throughout the day gives your body additional opportunities to burn calories. carbohydrates (starches and sugars).

Be aware. Refined wheat (white bread). E and K. P ROT E I N S Proteins are essential for building muscles. meats. such as estrogen. Fat is essential for life and good health. D. Fat plays an important role in the body’s defence system and the production and storage of hormones. dairy products and. Fat acts as a carrier for essential vitamins. in a healthy diet. Protein is found in 5 . Complex carbohydrates include leafy vegetables. sugar and alcohol are examples of simple carbohydrates which. It is now generally agreed by medical experts around the world that. can be easily converted into fat. such as A. when there is an excess of calories. however. the body’s most efficient calorie burners. These foods are rich in the nutrients you need for good health and should be the basis of your diet. that protein rich foods are often also rich in fat. a sugar that the cells can use for energy. no more than one third of calories should come from fat. FAT Fat is harmful only when there is too much. meaning how easily they are broken down into glucose. potatoes and whole grains. in lesser amounts. Carbohydrates may be simple or complex.C A R B O H Y D R AT E S A carbohydrate is anything that the body can break down into glucose. in grains. Be certain that your meals contain sufficient amounts of protein. It is important to look for low-fat alternatives whenever possible.

This is believed to be the main reason why people quickly regain weight after losing it quickly. patients and doctors have looked at the amount of weight loss as a measure of success. It is now known that you must look at the quality of weight loss. 75% of weight loss should come from fat and no more than 25% from fat-free-mass. Ideally. In the early stages of weight loss.Fat loss. muscles burn calories. steady weight control program that focuses on losing fat. 6 . you lose the ability to burn excess calories. FFM is largely water.When you lose muscle mass. not just the quantity. later it is primarily muscles. fat cells store calories. Weight can be lost from body fat or from what is called “fat-free-mass” (FFM). not just weight loss Traditionally. Quick weight loss diets favor quantity over quality and result in a higher loss of FFM and less fat. Remember.This can be achieved only through a slow.

to reduce the fat you eat without making too many sacrifices in the way you eat or the pleasure of eating. avoid fried eggs. Xenical blocks the absorption of 1/3rd of dietary fat. reducing dietary fat is not easy to do.You must help by reducing the amount of fat in the foods you eat. therefore. etc.Xenical targets fat Reducing dietary fat is. however. fruits and grains Change breakfast habits (eat breakfast if you previously didn’t. mayonnaise. oil-popped popcorn. bacon. But Xenical cannot do the job alone.When taken with a meal. and buttered toast) Use low-fat substitutes when available q 7 .) Decrease cooking fat (deep fried foods. salad dressing) Decrease snack foods (potato chips. an essential part of weight management. It is possible. Xenical prevents the digestion and absorption of fat by blocking the action of the enzyme (lipase) which breaks down the large fat molecules. Fat contributes to the flavor and texture of many of our favorite foods. C U T T I N G FAT I N YO U R D I E T Clearly. frying in butter or lard) Replace meat with chicken and fish Eat more vegetables. H E R E A R E S O M E WAYS T H AT YO U C A N B E G I N TO R E D U C E D I E TA RY FAT: q q q q q q Decrease fat flavoring (butter.

for weight management and good health. No food is forbidden. increase the amount of foods at the base of the pyramid. social. A W E L L B A L A N C E D DA I LY M E A L PLAN SHOULD CONSIST OF: q q q 30-20% Fats 20-10% Proteins 50-70% Carbohydrates 8 . while you decrease the amount of foods towards the top. A nutritional advisor can help you decide how may choices from each food group are right for you. All foods have their place in a diet that meets our nutritional. shown here to the right. most people have access to a wide range of foods.The Food Pyramid Your Guide to Good Choices Today. and emotional needs. Each person’s daily calorie and nutritional needs are different. One way of finding this balance is presented by what is known as The Food Pyramid. There are no good foods or bad foods. In general.The key to weight management is to find the right balance.

Eggs.The Weight Management Food Pyramid E AT M O R E L OW FAT F O O D S Oil. Rice. Fats. Pasta Fruits Vegetables 9 . Alcohol Dairy Products Meat. Seafood. Poultry. Nuts Grains. Fish. Cereals. Sweets.

poultry. fish. pasta) q 1 slice of bread (30 grams) q 1 cup of ready-to-eat cereal (30 grams) q 1/2 cup of cooked cereal. nuts) q 2-3 ounces (56-85 grams) of cooked lean meat. cooked or canned fruits (125 grams) q 1 cup berries (100 grams) q 3/4 cup of fruit juice (180 grams) Milk q q q Group (milk. eggs. rice or pasta (100 grams) q 1/2 cup cooked beans (100 grams) Vegetable group q 1 cup of raw leafy vegetables (50 grams) q 1/2 cup cooked or chopped raw vegetables (50 grams) q 3/4 cup of vegetable juice (180 grams) Fruit Group q 1 medium whole fruit (100 grams) q 1/2 cup of chopped. rice. cheese) I cup of milk or yogurt (245 grams) 1 1/2 ounces (45 grams) of natural cheese 2 ounces (60 grams) of processed cheese Meat and Beans (meat. fish q 1/2 cup of cooked dry beans or 1 egg = 1 ounce (30 grams) of meat q 1/3rd cup of nuts or two tablespoons of peanut butter = 1 ounce (30 grams) of meat 10 . cereal. dry beans.What counts as a serving? Grain Products Group (bread. poultry. yogurt.

N U M B E R O F S E R V I N G S E A C H DAY 2-3 Once at each meal 2-3 Once at each meal 1-2 With meals or as a snack 1-2 Breakfast and lunch 2 Any two meals 11 .

6-8 glasses per day. Sugar free beverages are a much better choice. try slicing the potatoes and baking them on a non-stick pan. in one year. soy. q Avocados and olives are high in fat and should be eaten in moderation.They are low in 12 . q Best of all. calories. the higher the calories. or lemon juice. Here are some tips for getting the most out of vegetables. drink plenty of water. q A regular sized can of cola contain about 200 calories.The higher the proof (alcoholic content). but not if you add butter and sourcream. bacon bits) q Potatoes are low fat. you would consume 73. Instead.Then follow the guidelines below to plan your meals. use flavored vinegars. q Avoid high fat add-ons with you salad (croutons. there is no food group better than vegetables. cream or cheese sauce. with little or no fat.Making Good Food Choices Managing your weight begins with learning to choose foods that are lower in fat and calories. q Don’t cover your vegetables with butter. seeds. V E G E TA B L E S For weight loss. Use the preceding chart as your guide. Instead of frying. If you drink just one can per day. q Avoid creamy salad dressings. Alcohol also slows the rate at which fat is burned in the body. essential for good health. equal to 9 kilograms (20 pounds).000 calories. BEVERAGES q Alcoholic beverages contain no fat but are very high in calories and composed of simple sugars which are readily converted to fat. high is fibre and filled with vitamins and minerals. and an excellent weight management food.

q Make scrambled eggs and omelets in a nonstick pan. SUGARS AND SWEETS q For sweetening. or lamb. salami. or cheeses. q Boil or poach eggs instead of frying. M E AT. q Use evaporated milk instead of cream for sauces or desserts. herbs and spices are low in calories and fat. broil. q Chicken or turkey hot-dogs can have as much fat as beef/pork varieties. q Imitation cheeses contain vegetable oils that may have as much fat as regular cheese. pork. HERBS & SPICES Fresh herbs and spices are an essential way to add flavor to your meals without adding fat. roast or stew. etc. q Most all-fruit preserves are low in fat and sugar. try honey instead of sugar 13 . q Use fat-free egg substitutes. q Always trim visible fat from meats. nearly all from fat. q Always remove the skin from poultry.DA I RY P RO D U C T S q Choose non-fat or low-fat milk. q The loin is the leanest cut of beef.) are high in fat. With very few exceptions. P O U LT RY A N D F I S H q Never fry – instead. EGGS q Substitute egg whites for whole eggs. q All prepared meats (sausages. q White meat is leaner than dark meat. q Whipping cream has around 400 calories per cup. bake. yogurt.

Although low in fat. O I L S A N D D R E S S I N G q Margarine has as much fat (and often calories) as butter. make your own vinegrette SNACKS Frequent. GRAINS. q Fish and seafood of all kinds are an excellent choice. 2 handfuls can contain your total daily allowance of fat (60-90 grams) and half of your daily calories.Avoid any food with more than 3 grams of fat per 100 calories. q Always choose whole grain over processed breads. are high in fibre and rich in vitamins and minerals.These are often very high in fat and calories. FAT S . 14 . q Cholesterol free does not mean fat free. therefore. q Pasta is a great weight control food. q Airpopped and “light” microwave popcorn are lowest in fat. However. q Pretzels are a much better alternative to chips. RICE. these foods are high in calories. instead substituting vegetables and fruits. grains should be eaten in moderation.“diet” (low-calorie) margarine is available. CEREALS A N D PA S TA q Grains should make up the base of a normal. q Bad news: they are high in calories and fat. soups and sauces the day before. NUTS & SEEDS q Good news: nuts and seeds have no cholesterol. low fat and low calorie snacks are an important part of weight management.q Makes stews. q Make fresh fruits and vegetables for most common snack foods. q Choose fat-free mayonnaise. For those looking to lose weight. Read the package labels carefully. but watch the portion size – 1 cup has 200 calories – and stay away from cream or meat sauces. allow to cool and remove fat before serving. healthy diet. F RO Z E N F O O D S Many busy people rely on frozen or prepared foods. q Choose diet salad dressings – or better.

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You’ll be tempted to buy everything in sight. Eat more fish. q Drink plenty of water throughout the day – 6 to 8 glasses. Most snacks and prepared foods are in the same section. 16 . you can’t eat it. q Don’t buy more food than you really need at any time. q Don’t rush through meals. q Think before you drink. A glass or two before mealtime will make you feel full faster and longer.You will eat less and enjoy it more. Alcohol is very high in calories. q If you don’t buy it. there is no law that says you must finish everything on your plate.Guidelines for making good food choices IN GENERAL q Take a multivitamin each day. stimulates the storage of fat. q Avoid processed foods – these are often loaded with calories and fat. It forces you to eat slowly and fills you up. poultry (remove skin) and less red meat Eat more vegetables and whole grains Look for low-fat substitutes whenever possible No matter what your mother told you. has no nutrients. q Eat many (5-8) small meals throughout the day. Don’t nibble off someone else’s plate. q Learn to read package labels. Don’t skip a meal and avoid large meals. and weakens your willpower to avoid wrong food choices. q Stay away from the aisles with foods you want to avoid. q Begin meals with a no-cream hot soup. Avoid finger-foods – it’s easy to fool yourself about how much you’ve eaten. q If you know that you cannot limit how much you eat of a certain food (a “trigger food”) – avoid it completely. q q q q q q SHOPPING q Don’t go shopping on an empty stomach. q Prepare a shopping list (with menu ideas in mind) and stick to the list. especially if you are not eating sufficient fruits and vegetables.

q Add spice to your life instead of fat. a little goes a long way. it is best to broil. 17 . q Freeze leftovers immediately so you can’t raid the refrigerator later. bake. low-sodium soy sauce or water. q Instead of frying in fat. Fresh herbs and spices will perk up any dish without adding calories or fat. prunes and apple sauce are great baking substitutes for fat. q Trim away all visible fat on meat q Replace ground beef with ground turkey q Use 2 egg whites instead of 1 whole egg q Mashed bananas. try olive or sesame oil – and remember. Experiment with different ethnic foods and seasonings. q Don’t eat while you’re cooking – unless you’re eating fresh vegetables. sauté foods in chicken stock. boil.F O O D P R E PA R AT I O N q Keep meals simple – a piece of chicken or fish with fresh vegetables – no sauces. q If a recipe calls for 1/2 cup of oil. cut that amount in half. q Store leftovers in individual serving size containers. q When cooking. q Sauces and soups can be thickened with a puree of potatoes instead of cream. but your waistline will. Your tastes buds won’t know the difference. q A pinch of grated cheese (parmesan) or full bodied cheese (blue) will provide a flavorful kick without a lot of calories. or stir-fry. q Use non-stick pans to reduce the need for cooking oil and fat q If you must use oil.

Put a reasonable portion on a plate and put the box or can away. q Watch portion size by dishing out meals and bringing plates to the table.The only foods that should be left at the table – to pick throughout the meal – are salad and vegetables to be eaten to your heart’s content.E AT I N G AT H O M E q Out of sight – out of mind. mozzarella) „ Ground beef „ Spare ribs „ Duck 18 . bologna. salami. Never eat standing up! q Never eat directly out of a box or can. q TV and meals don’t mix. frankfurters) „ Full fat cheeses (cheddar.Watching the TV instead of your watching your plate lulls you into overeating (so will the food and snack commercials!) q Make it a rule: always eat meals at the dining table. H I G H FAT F O O D S TO AVO I D : „ Luncheon meat (ham. blue. If you must keep high fat/high calorie food in the house. Brie. store them out of view and as out-of-reach as possible.

or a carrot) before eating dinner in a restaurant q Ask the waiter to take away the bread basket q Request all sauces and low-calorie dressings to be served on the side. q Don’t be shy about asking the waiter how foods are prepared or to cook your meal in a certain way – such as with less oil. You may be surprised to see that the fried chicken sandwich has more fat and more calories than the burger. a glass of juice. q All fast food restaurants have a nutritional information brochure or sheet of paper. . Ask for one and read it carefully. Use a fork to dish these onto your food. Always have a light snack (piece of fruit.„ Butter (limit: 3 teaspoons per day) „ Oil (limit: 3 teaspoons per day) „ Mayonnaise (limit: 3 teaspoons per day) „ Salad dressing – in excess of 1 tablespoon per day „ Nuts and seeds – in excess of 1 tablespoon per day 19 E AT I N G O U T q Never leave home starving. q Avoid fried foods! q Even if the larger portion seems like a better deal – it’s not worth the extra calories and fat.

Sample Menus Sample Menus (1. 1 fat. or 1800 calories.500 calories per day with less than 30% fat) Note: For a daily diet of 1. add or subtract the following for each 300 calories: 1 starch. 1 more starch or 1 lean protein DAY 1 .200. lean ham 2 slices rye bread lettuce & tomato 1 tablespoon lite mayo 2 small plums Dinner (560 calories) 4 oz. 1500. grilled shrimp 1 cup pasta 1 /2 cup tomato sauce 2 cups salad 1 teaspoon olive oil Balsamic vinegar 1 /2 cup pineapple (1 starch) (1 milk) (1 starch) (free) (2 fruit) (3 protein) (2 starch) (1 veg) (1 fat) (1 fruit) (4 protein) (2 starch) (1 veg) (2 veg) (1 fat) (free) (1 fruit) Snack (170 calories) 1 cup sugar free/fat free pudding(1 milk) 2 rice cakes (1 starch) 20 . Breakfast (370 calories) 1 /2 cup of shredded wheat 1 cup of skim milk 1 slice of whole wheat toast 1 teaspoon all fruit jelly 1 banana Lunch (455 calories) 3 oz. 1 fruit.

broiled filet of sole 1 cup egg noodles 1 teaspoon butter 1 cup cooked carrots 1 cup melon cubes Snack (170 calories) 3 gram crackers 8 oz. Breakfast (360 calories) 1 cup raisin bran (2 starch. skim milk (1 veg) (1/2 veg) (1 fruit) (2 starch) (1 fat) (1 veg) (fat) (1 veg) (1 fruit) (3 protein) (2 starch) (1 fat) (2 veg) (1 fruit) (1 starch) (1 milk) (1 milk) (1 fruit) 21 . Salad 1 teaspoon olive oil 1 /2 cup steamed broccoli 1 fresh pear Snack (150 calories) 1 cup non-fat yoghurt 1 cup blueberries DAY 3 . skim milk (1 milk) Lunch (420 calories) Chinese take-out: 2 /3 cup brown rice (2 starch) 1 cup chicken/veg.DAY 2 . 1/2 fruit) 1 cup skim milk (1 milk) 1 slice whole wheat toast (1 starch) 1 teaspoon all fruit jelly (free) Lunch (410 calories) Cheese sandwich 3 oz. low fat cheese (3 protein) 2 slices whole wheat bread (2 starch) lettuce & tomato (1 veg) 1 large fresh peach (1 fruit) Snack (40 calories) 1 cup raw carrots & celery 1 /4 cup salsa (dip) Dinner (580 calories) 4 oz. Breakfast (425 calories) 1 whole wheat English muffin (2 starch) 1 slice fat reduced cheese (1 protein) 1 banana (1 fruit) 8 oz. broiled salmon (4 protein) 2 /3 cup brown rice 1 teaspoon margarine 1 cup veg. (3 protein 1veg 1fat) 1 cup salad (1 veg) fat free salad dressing (free) Snack (60 calories) 1 Granny Smith apple Dinner (480 calories) 3 oz.

Your Food Choices Write your own personal food choice pyramid – Oil. Fish. Grains. Swe Dairy P Meat. Poultry. Cerea Fru Veget 22 . Fats.

eets. Pasta uits tables 23 .Enter the foods you will eat in each box below. Eggs. Rice. Alcohol roducts Seafood. Nuts als.

Hoffmann-LaRoche.Hoffmann-LaRoche. Ltd. F. Pharmaceuticals Division CH . Ltd. N E T © 12/11/1997.O B E S I T Y. RO C H E . .4070 Basel Visit our internet website: W W W.

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