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Lenders Brand: Garlic, Onion and PlainÊ
Thomas New York Style Bagels PlainÊ
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Betty Crocker Sweet Rewards Fat Free: Blueberry, Brownie, Double Fudge, StrawberryÊ
aealth Valley Fat Free Fruit Bars: Apple, ApricotÊ
aealth Valley Fat Free Blueberry Breakfast BakesÊ
aealth Valley Fat Free Blueberry Granola BarsÊ
aealth Valley Fat Free Chocolate Chip Granola BarsÊ
aealthy Choice Chocolate Sandwich BarÊ
aealthy Choice Fat Free Chocolate ChipÊ
aealthy Choice Fat Free Granola Blueberry-AppleÊ
aealthy Choice Fat Free StrawberryÊ
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General Mills: KIX, Lucky CharmsÊ
aealth Valley: Blue Corn Flakes, Fat Free Granola Os, aealthy Fiber Multi Bran Flakes, Fiber
7 FlakesÊ
Kelloggs: All Bran, Apple Jacks, Common Sense Oat Bran, Frosted Flakes, Raisin Bran, Rice
KrispiesÊ
Nabisco: Cream of Rice, Cream of Wheat Brown Sugar Cinnamon, Cream of Wheat OriginalÊ
Quaker Oats: Life, Oat Bran aot Cereal, Puffed Rice, Puffed WheatÊ
Ê
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aeinz Thick Rich Fat FreeÊ
KC Masterpiece: Mesquite and aickory FlavorÊ
Lea Perrins OriginalÊ
Bulls-Eye OriginalÊ
Ê
   

Bushs Vegetarian Baked BeansÊ
aeinz Vegetarian Beans No MeatÊ
S&W Fat Free Baked Beans With Maple SugarÊ
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Boca Meatless Ground BurgerÊ
Franklin Farms Chili-BurgerÊ
Gardenburger Veggie MedleyÊ
Yves The Good BurgerÊ
Morningstar Farms Ground MeatlessÊ
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Country aearth 99% Fat FreeÊ
Natures Own Light: Premium White, Sourdough, WhiteÊ
Thomas Pita Bread White and WheatÊ
Deli Farms International Plain PitaÊ
Wolferman Deluxe English Muffins Low FatÊ
Wonder LightÊ
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Angel Food Cake MixÊ


Arrowhead Mills Brownie MixÊ
Betty Crocker Fat Free Sweet Rewards- Chocolate Brownie Mix, Lemon

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Famous Amos Fat Free: Chocolate Brownie, Fig Fruit Bars, Strawberry BarsÊ
Frookie Fat Free: Apple Spice, Lemon Wafers, Vanilla Wafers, Banana, Cranberry Orange,
Devils FoodÊ
Pepperidge Farm Fat Free: Fudge Brownie, BlondieÊ
Weight Watchers Smart Snackers Fig Fruit Filled

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Brocks: Candy Corn, Glitters, Orange SlicesÊ
Certs: WintergreenÊ
Jolly Ranchers Assorted CandiesÊ
Live Savers: Regular Fruit FlavorsÊ
Ocean Spray Fruit Waves aard CandyÊ
Tic-Tacs (all flavors)

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Edy¶s Fat FreeÊ
aagen-Daz Sorbet Popsicle: Chocolate, Wild BerryÊ
Klondike Fat Free Big Bear Ice Cream SandwichÊ
Luigis Italian IceÊ
Mama Tishs Italian IcesÊ
Minute Maid Juice BarsÊ
Popsicle: Fantastic Fruity Pops, Firecracker, Fruit FlavoredÊ
Starburst Fruit Juice BarsÊ
Welchs Light Fruit Juice Bars

 

aunts Fat Free Chocolate PuddingÊ
Jell-O Cook and Serve ChocolateÊ
Jell-O Fat Free: Pudding and Pudding Snacks Chocolate, Tapioca Pudding Snack Fat FreeÊ
Jell-O Gelatin: All FlavorsÊ
Jell-O Instant: Chocolate, VanillaÊ
Jell-O Rice PuddingÊ
Royal Carmel CustardÊ
Royal Gelatin: All FlavorsÊ
Swiss Miss Fat Free Vanilla Pudding Snack

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Nabisco Fat Free SaltineÊ
Snackwell Fate Free: Cracked Pepper Crackers, WheatÊ
Venus Fat Free Crackers: Garden Vegetable, Garlic aerb, Multi-Grain, Toasted Onion,
Toasted WheatÊ
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Apples, bananas, asparagus, cabbage, all citrus varieties, carrots, celery, cherries,
cranberry juice, lettuce, pears, peaches, tomato, sauerkraut and all brands of fruit cocktailÊ
Ê
*Ready to spend the night with a movie and a bowl of popcorn and a glass of« Which
brands offer no fat?Ê
Ê


ACT II 99% Fat Free Microwave PopcornÊ
Vics Gourmet Caramel Popcorn Fat FreeÊ
Weight Watchers Microwave PopcornÊ
Ê
    

Lipton Teas, A & W Cream Soda, 7-Up, Canada Dry, Country Time Lemonade, Diet Coke,
aawaiian Punch, Tahiti Treat, Diet Pepsi, IBC Cream Soda, aires Root Beer, IBC Diet Root
Beer, RC Cola, All Flavors of Snapple, Sprite and Sunkist
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Apples Apricots Artichokes Asparagus Beets Blackberries Blueberries Broccoli

Brussels sprouts Cabbage Cantaloupe CarrotsCauliflower CeleryCherries Chives

Cod CornCrabs CranberriesCucumbers EggplantFlounder GarlicGrapefruit

GrapesGreen beans aoneydewKaleLeeksLemons LettuceLimes LobsterMangoes

MushroomsNectarines OkraOnions OrangesPapaya ParsleyPeaches PearsPeas

PeppersPineapple PrunesPumpkin RadishesRaspberries Red cabbageSauerkraut

ScallionsSpinach SquashStrawberries String beansTangerines TomatoesTurnips

Watermelon
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When selecting a low fat diet plan, make sure you are consuming a balanced and complete diet. Your
assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple
guidelines below.

Nutritional and Low Fat Diet Guidelines

1.Ê Commit to consuming 4 - 6 small meals and snacks everyday.

2.Ê To succeed, you must plan ahead by packing your foods the night before. Thus, you should always
have fresh and low-fat foods around.

3.Ê Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting
calories.

4.Ê Eat your foods slower.

5.Ê Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or
nonfat dairy products, low fat meats, fish and skinless poultry.

6.Ê Avoid foods that are high in fat and calories.

7.Ê Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.

8.Ê Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable
and fruit servings every single day.
aere is a sample low fat diet plan (1300 calories).

Breakfast
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12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00

1 each Bagel-plain, Lenders Bake Shop 8.00 42.00 2.00 210.00

2 tbsp Peanut butter- creamy 8.60 5.70 16.40 190.00

1 tbsp Cream, fluid, half and half 0.44 0.65 1.73 19.55

'
( 17.44 49.74 20.12 427.55

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1 each apple-medium with peel 0.30 21.10 0.0 81.00

'
( 0.30 21.10 0.0 81.00



3 ounces chicken breast/ white meat 26.40 0.00 3.00 140.25

12 ounces Coca cola- diet w/ caffeine 0.00 0.40 0.00 0.00

.25 cup Croutons-plain 9.00 5.50 0.50 30.50

1 large Salad-lrg. Garden w/tomato and onion 2.60 19.00 0.80 98.00

4 tbps Thousand island-reduced cal. Kraft 0.00 12.00 4.00 80.00

'
( 38.00 36.90 8.30 348.75

 

1 each apple-medium with peel 0.30 21.10 0.0 81.00

'
( 0.30 21.10 0.0 81.00



3 ounces chicken breast/ white meat 26.40 0.00 3.00 140.25

1 cup pasta, corn cooked 3.68 39.07 1.07 176.40

1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00

2 tbps thousand island- reduced cal. Kraft 0.00 6.00 2.00 40.00
'
( 31.38 54.57 6.42 405.65

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Grocery List
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Apple - medium with peel 14 each

Bagel - plain 7 each

Chicken Breast / White Meat 42 ounces

Coca Cola - diet 84 ounces

Cream, fluid, half and half 7 tablespoons

Croutons - plain 2 cups

Pasta, corn, cooked 7 cups

Peanut butter - creamy 14 table spoons

Salad - large garden 7 large

Salad - small garden 7 small

Thousand island - reduced cal. 42 table spoons

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When selecting a heart healthy meal plan, make sure you are consuming a balanced and complete diet. Your
assignment is to set realistic and attainable diet goals. Start by following the simple guidelines below.

Nutritional and aealthy Meal Guidelines

1.Ê Commit to consuming 4 - 6 small meals and snacks everyday.

2.Ê To succeed, you must plan ahead by packing your foods the night before. Thus, you should always
have fresh and low-fat foods around.

3.Ê Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting
calories.

4.Ê Eat your foods slower.


5.Ê Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or
nonfat dairy products, low fat meats, fish and skinless poultry.

6.Ê Avoid foods that are high in fat and calories.

7.Ê Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.

8.Ê Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable
and fruit servings every single day.

aere is a sample healthy low fat meal plan (1517 calories).

Breakfast
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12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00

1 cup Milk 8.00 11.00 5.00 120.00

1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55

Oatmeal-instant,maple,brn sugar
1 pack 4.50 31.60 2.10 152.00
Quaker

'
( 13.34 44.65 8.82 299.55

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1 cup Cottage cheese- 1%fat 28.00 6.00 2.00 164.00

0.5 cup Pineapple-canned, chunks 0.00 18.00 0.00 70.00

'
( 28.00 24.00 2.00 234.00



2 each bread whole wheat-slice 6.00 24.00 2.00 140.00

1 cubic inch cheddar cheese 4.26 0.15 4.12 56.36

.15 cup mayo 0.32 8.47 11.77 137.37

1 ounce turkey breast/white meat 8.50 0.00 0.20 38.25

.25 small Tomato-small 0.25 1.43 0.10 6.50

'
( 19.33 34.36 18.19 378.48

 

8 each Cracker/Nabisco-Low Saltines 1.60 16.00 3.20 96.00


1 ounce Turkey/white meat 8.50 0.00 0.20 38.25

'
( 10.12 16.00 3.40 134.25



5 ounces aalibut - broiled 37.50 0.00 5.00 198.75

1 cup rice-white cook steamed 6.00 62.00 0.00 164.00

2 tbps Thousand island-reduced cal. Kraft 0.00 6.00 2.00 40.00

0.5 cup Vegetables - mixed, frozen, boiled 2.60 11.90 0.10 54.00

1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00

1 tsp Sugar-white 0.00 4.00 0.00 15.00

12 fluid
Tea-prepared w/tap water 0.00 1.00 0.00 4.00
ounces

'
( 44.80 82.50 7.40 470.75

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Grocery List
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Apple - medium with peel 7 each

Banana - medium 8 inch 7 each

Bread whole wheat - slice 14 each

Broccoli 7 spears

Cheerios 10.5 cups

Chicken Breast / White Meat 28 ounces

Coffee- w/caffeine 84 ounces

Cream, fluid, half and half 7 tablespoons

aalibut - broiled 35 ounces

Mayo type, reg., w/salt 1 cup

Milk - 2 % fat 7 cups


Orange - medium 7 each

Sugar - white 14 tea spoons

Rice - white 7 cups

Thousand island - reduced cal. 7 table spoons

Turkey Breast / White Meat 14 ounces

Tea 82 ounces

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When selecting a low calorie or low fat plan, make sure you are consuming a balanced and complete diet.
Your assignment is to set realistic and attainable low calorie diet goals. Start by following the simple
guidelines below.

Nutritional and Low Fat Diet Guidelines

1.Ê Commit to consuming 4 - 6 small meals and snacks everyday.

2.Ê To succeed, you must plan ahead by packing your foods the night before. Thus, you should always
have fresh and low-fat foods around.

3.Ê Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting
calories.

4.Ê Eat your foods slower.

5.Ê Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or
nonfat dairy products, low fat meats, fish and skinless poultry.

6.Ê Avoid foods that are high in fat and calories.

7.Ê Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.

8.Ê Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable
and fruit servings every single day.

aere is a sample Low Fat Diet (1600 calories).

Breakfast
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12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00

1 cup Milk 8.00 11.00 5.00 120.00

1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55


1.5 cups cheerios 4.50 34.50 3.00 165.00

'
( 12.98 46.26 9.73 305.22

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1 each apple-medium with peel 0.30 21.10 0.00 81.00

'
( 0.30 21.10 0.00 81.00



2 each bread whole wheat-slice 6.00 24.00 2.00 140.00

1 each orange-medium 1.10 17.40 0.30 69.00

.15 cup mayo 0.32 8.47 11.77 137.37

2 ounces turkey breast/white meat 17.00 0.00 0.40 76.50

12 ounces Coca Cola-diet w/ caffine 0.00 0.40 0.00 0.00

'
( 24.42 49.96 14.47 422.87

 

1 each banana-med. 1.20 26.70 0.60 105.00

'
( 1.20 26.70 0.60 105.00



5 ounces aalibut - broiled 37.50 0.00 5.00 198.75

1 cup rice-white cook steamed 6.00 62.00 0.00 164.00

1 tbps Thousand island-reduced cal. Kraft 0.00 3.00 1.00 20.00

1 spear broccoli 4.50 7.90 0.50 42.00

1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00

'
( 84.50 82.40 10.90 660.75

) '
( #.$,$0 ..2,-. $/,+% #/+-,*-

Grocery List
c u 
Apple - medium with peel 7 each

Banana - medium 8 inch 7 each

Bread whole wheat - slice 14 each

Broccoli 7 spears

Cheerios 10.5 cups

Chicken Breast / White Meat 28 ounces

Coca Cola - diet 84 ounces

Coffee- w/caffeine 84 ounces

Cream, fluid, half and half 7 tablespoons

aalibut - broiled 35 ounces

Mayo type, reg., w/salt 1 cup

Milk - 2 % fat 7 cups

Orange - medium 7 each

Rice - white 7 cups

Salad - small garden 7 small

Thousand island - reduced cal. 7 table spoons

Turkey Breast / White Meat 14 ounces

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&

When selecting a menu to lose body fat, make sure you are consuming a balanced and complete diet. Your
assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple
guidelines below.

Nutritional and Diet Menu Guidelines

1.Ê Commit to consuming 4 - 6 small meals and snacks everyday.

2.Ê To succeed, you must plan ahead by packing your foods the night before. Thus, you should always
have fresh and low-fat foods around.

3.Ê Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting
calories.

4.Ê Eat your foods slower.


5.Ê Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or
nonfat dairy products, low fat meats, fish and skinless poultry.

6.Ê Avoid foods that are high in fat and calories.

7.Ê Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.

8.Ê Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable
and fruit servings every single day.

aere is a sample diet Menu (2200 calories).

Breakfast
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12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00

1.5 cup cottage cheese - 1% fat 42.00 9.00 3.00 246.00

1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55

0.5 cup fruit cocktail 0.51 29.76 0.09 114.40

'
( 43.35 40.80 4.82 387.95

 

1 each apple-medium with peel 0.30 21.10 0.00 81.00

1 each Banana-medium 8 inch 1.20 26.70 0.60 105.00

'
( 1.50 47.80 0.60 186.00



1 each apple-medium with peel 0.30 21.10 0.00 81.00

2 each bread whole wheat-slice 6.00 24.00 2.00 140.00

2 cubic inch cheddar cheese 8.47 0.44 11.27 136.88

.15 cup mayo 0.32 8.47 11.77 137.37

3 ounce turkey breast/white meat 25.50 0.00 0.60 114.75

'
( 40.58 53.96 25.64 610.00

 

2 each bread-slice rye 7 grain 10.00 72.00 4.00 180.00

4 tsp jelly-any fruit flavor 0.00 16.00 0.00 56.00


2 tbps peanut butter 8.00 7.00 16.30 190.00

'
( 18.00 95.00 20.30 426.00



4 ounces chicken breast/ white meat 35.20 0.00 4.00 187.00

1.5 cup rice-white cook steamed 9.00 93.00 0.00 246.00

4 tbps Thousand island-reduced cal. Kraft 0.00 12.00 4.00 80.00

0.25 cup croutons-plain 9.00 5.50 0.50 30.50

1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00

'
( 54.50 120.00 8.90 592.50

) '
( #/+,0$ $/+,/2 2%,.2 ..%.,-/

Grocery List
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Apple - medium with peel 14 each

Banana - medium 8 inch 7 each

Bread - slice rye 7 grain 14 each

Bread whole wheat - slice 14 each

Cheese, cheddar 14 cubic inch

Chicken Breast / White Meat 28 ounces

Coffee- w/caffeine 84 ounces

Cottage cheese - 1 % fat 10.5 cups

Cream, fluid, half and half 7 tablespoons

Croutons - plain 2 cups

Fruit cocktail 3.5 cups

Jelly - any flavor 28 tea spoons

Mayo type, reg., w/salt 1 cup


Peanut Butter 14 table spoons

Rice - white cook steamed 10.5 cups

Salad - small garden 7 small

Thousand island - reduced cal. 28 table spoons

Turkey Breast / White Meat 21 ounces