1200 Meal Replacement Plan

HEALTHY EATING FOR LIFE

v 1 Meal Replacement* AND 1 Fruit OR Breakfast : v 1 Cup High Fiber Cereal WITH 1 Cup Fat-Free Milk (about 280 Calories) AND 1 Fruit OR v 3 Egg Whites (with as little yellow as possible), WITH 1 Slice of High Fiber Bread, AND 1 Fruit

v Sandwich with 3 oz. Skinless Chicken or Turkey Lunch: Breast or Tuna on 2 Slices of High Fiber Bread 2 Cups of Salad Greens with Seasoned Vinegar (about 445 calories AND 1 Fruit OR v 1 Meal Replacement* AND 2 Vegetables

PM Snack: 1 Fruit WITH 1 rice cake

( about 100 calories)

3 ounces of Skinless Chicken Breast, Turkey Breast, or Fish; AND 1/2 cup of Brown Rice, Whole Wheat Pasta, or Starchy Dinner : Vegetable ( about 435 calories) AND 2 Cups of Steamed Vegetables; AND Salad with seasoned vinegar; AND 1 fruit

*Ultra Slim-Fast is the most widely available over-the-counter meal replacement in the U.S. and the one, which has been utilized most in research and patient care at UCLA. However, you can use other meal replacements if they have a similar nutritional profile to Ultra Slim-Fast. Please ask your doctor or Registered Dietitian about the nutritional value of other products you may be considering before using them.

v Total Calories: 1200 Calories Total Fiber: 30-35 g v Carbohydrate: 195 g (62% cal.); Protein: 88 g (28% cal.); Fat: 13g (9% cal.)

Get Control of Your Eating Habits by Knocking Out the TRIGGER Foods While you are on meal replacement pIan, you can prepare to change your eating habits for life. First, eliminate your trigger foods and the hidden fat foods that may be sabotaging your efforts to lose weight and keep it off. Pick the ones that apply to you, and try to make these changes in your diet for the rest of your life. For everything we suggest you cut out, there is a suggestion for something to eat instead.

NUTS: (including peanuts, macadamia nuts, sunflower seeds, and peanut butter): While nuts and seeds are sources of protein, fiber, and several vitamins and minerals, they are loaded with fat and calories. Just 14 peanuts have 90 calories! Have air popped popcorn made in an air popper instead.

CHEESE AND PIZZA: Cheese is also loaded with fat; and some pizzas are made with olive oil in the crust, along with the cheese on top. So, the calories add up fast! Try a high fiber whole-wheat pasta with tomato sauce instead.

SALAD DRESSING: Both creamy and oil-based salad dressings provide, on average, 150 calories and 1020 grams of fat per ounce. So, avoid all dressings, including so-called low fat varieties. Try balsamic vinegar, rice vinegar, or wine vinegar instead. Make your salad tasty with dark green lettuce, tomatoes, alfalfa sprouts, green and red pepper, and other vegetables so that you don't depend on the dressing to carry the taste.

MAYONNAISE, MARGARINE AND BUTTER: Cut out these extras and you will cut down on both fat and calories. Even the fat free varieties (like Ultra Fat-Free Margarine) are 100% fat. According to the law, these can be labeled as fat-free because they have less than 0.5 grams of fat per serving. This is the only place in mathematics you can round down from 0.5 to 0. Try having your bread dry or with a thin layer of fruit jam. If you are having a sandwich, use mustard with no mayonnaise.

RED MEAT AND FATTY FISH: One of the easiest places to reduce a lot of calories is red meat and fatty fish.

v Red meat (veal, beef, pork, and lamb) can add lots of fat and calories to your diet. One 14 ounce cut of prime rib has about 1200 calories and 50 grams of fat! That's all the fat and calories a short woman needs all day long. A fast food burger, milkshake, and fries has about 1300 calories and is about 50% fat calories. Many Americans are cutting down on red meat intake. If you are trying to lose weight, you ought to be leading the pack! Substitute skinless white meat of chicken or white meat of turkey instead. Dark meat is higher in fat and can have as much fat as some types of red meat. v Salmon, trout, and catfish that are farm-fed are high in total fat, even though some of this fat is so- called "good fat." Substitute halibut, swordfish, canned white tuna packed in water, sea bass, orange roughy, red snapper, or whitefish, and you will save lots of fat. Shrimp, scallops, lobster , and crab are also low in fat. So, go ahead and enjoy these shellfish in pasta or cooked (just not breaded, sauteed, or deep fried). While some people worry about the cholesterol in shrimp, it is low in total and saturated fat, and therefore, will not raise your blood cholesterol levels.

FROZEN YOGURT AND ICE CREAM: These desserts add lots of extra calories as fat and sugar. Even the fat-free versions pack in many extra calories as sugar with too little protein. You can try freezing a meal replacement and eating it just like ice cream. You can add differentflavors to make these a real treat.

List of Vegetables and Fruits With Portions/Calories/Fiber: Choose Vegetables From This List:

Vegetable Calories Fiber (g)

½ cup Butternut Squash (cooked) 41 1.7 ½ cup Carrots (cooked) 35 1.5 ½ cup or 1 Small Whole Tomato (raw) 26 1.6 ½ cup Broccoli (cooked) 22 2.0 ½ cup or 6 Spears Asparagus (cooked) 22 1.8 ½ cup Spinach (cooked) 21 2.0 ½ cup Cauliflower (cooked) 15 1.4 ½ cup Zucchini (cooked) 14 1.3 ½ cup Bell Peppers (raw) 13 0.8 1 cup Romaine Lettuce (raw) 8 1.0 ½ cup green beans 20 1.3

Eat ½-1 cup of these starchy vegetables or brown rice at dinner, depending on your meal plan

Garbanzo Beans (1 cup = 269 Calories) Black Beans ( 1 cup = 241 Calories ) Kidney Beans (1 cup = 225 Calories) Lentils ( 1 cup = 231 Calories ) Lima Beans (1 cup = 217 Calories) Yellow Corn ( 1 cup = 178 Calories ) Yams ( cubed) (1 cup = 158 Calories) Peas (1 cup = 134 Calories) Baked Potato (1 medium 7 oz. Potato = 220 Calories)

Choose Fruits From This List:

Fruit Calories Fiber( g ) 1 medium Banana 114 1.8 1 medium Pear 98 4.3 1 medium Apple (with skin) 81 3.0 1 medium Orange 59 2.9 1 medium Peach or Nectarine 40 1.4 ½medium Grapefruit 37 0.7 1 medium Plum 36 1.0 1 cup Blueberries 82 3.3 1 cup Raspberries 61 5.8 1 cup Cantaloupe or Honeydew 57 1.3 1 cup Watermelon 50 0.6 1 cup Strawberries 45 3.9 3 apricots 51 2.0 Fruits to A void:

Dried Fruit 1/2 Cup = 225 Calories Cherries 20 ( 1 Cup) Cherries = 98 Calories Grapes 20 (1 Cup) Grapes = 82 Calories Canned Fruit 1 Cup = 60-188 Calories

Meal Replacements and Portion Controlled Meals

v When you try to control the foods you eat, it is hard to know the number of calories you are really eating at any meal. Hidden fats, extra calories, or an extra helping of even "good" foods here and there can really add up. Studies have shown that people can Wlderestimate their food intake by up to 1,000 calories per day! Skipping meals altogether is definitely not the answer, since that will leave you feeling weak and deprived. Meal replacements and portioncontrolled meals give you the security ofknowing how many calories you are eating at each meal every day, while providing you with energy , good taste, and healthy nutrition. Meal teplacements can also help you maintain a healthy diet whenever you don't have time to eat or there is nothing but junk food available. v Weight loss with meal replacement shakes or meal-on-the go bars (such as Ultra Slim-Fast), or portion-controlled meals (such as Healthy Choice, Lean Cuisine, or Weight Watchers), is not some sort of magical process. These foods take the place of skipping a meal, while providing a balance of nutrients designed for weight loss with calorie control. F or example, you could have a frozen portion-controlled meal or a meal replacement instead of a deli tuna sandwich. The deli sandwich would have over 700 calories and more than 50 grams of fat, while a meal replacement shake has only 220 calories including 40% of your daily calcium requirement and many of the vitamins and minerals and fiber that you need every day. When you pick a frozen portion- controlled meal be sure that you are choosing an entree with less than 300 calories and less than 25 percent fat. Stay away from red meat and cheese-heavy dishes, since you are trying to re- educate your tastebuds. Add a green salad or fruits and vegetables from the list you were given to complete your meal depending on your individual plan.

v Meal replacements and portion-controlled meals can be effective tools in helping you achieve your goal. Look at it this way. You have twenty one meals per week, and probably seven or more snacks. If you can save 3,500 calories a week, or just 500 calories a day, you will lose a pound a week. If you can use a meal replacement for ten or more meals per week, you will make steady progress toward your goal weight. You can use portion-controlled meals to learn the proper portions to eat. Recycle the plastic plates included with these meals or use your own divided plates to learn the habit of eating smaller portions. Three ounces of meat is the size of the palm of your hand so have one or two of these servings depending on your individual plan at lunch or dinner. A half -cup of rice, pasta or potato is the size of a tennis ball so have no more than one or two such portions depending on your plan. A cup is the size of two tennis balls so have two to four tennis balls worth of vegetables with your lunch or dinner depending on your plan. Also this portion will help you estimate calories when you are using the list of fruits and vegetables. v Once you reach your goal weight, you may want to continue your habit of using meal replacements to make up for those times when you are not strictly eating what you know you should. If you follow your plan 80 to 90 percent of the time, you will do just fme. By taking meal replacements and not going back to your trigger foods or large portions, you will increase your chances of achieving and maintaining a healthy body weight.

The Value of Exercise

v Exercise can do a great deal to help you achieve your weight loss goals, as well as to develop overall general fitness. What it cannot do is make up for poor eating habits, poor nutrition, and inappropriate food choices.

v Exercise does not have to take a lot of time, a lot of money, a lot of expensive equipment or a costly gym membership. It does take commitment and setting attainable goals. It needs to fit into your life in a manageable and consistent way. It need not take over your life, but it needs to become an important part of it. And only you can make that happen.

Here are some tips for fitting fitness in:

v Walk instead of Ride - park farther away from your destination when going shopping, to a movie, to a sporting event or when visiting friends v Move instead of Sit - go outside and garden, walk the dog, play with children, or wash the car v Play instead of Watch - join a community sports team, walking club or square dancing group v Carry instead of Push - carefully lift and carry shopping bags and packages instead of always using a shopping cart

Beginning exercisers can try the following:

§ Walking § Gardening § Bicycling § Swimming § Dancing § Light Weights For more advanced exercisers (those who have been in a § Easy Stretching consistent exercise program for over six months ), try the following: § Brisk Walking § Jogging § WeightTraining § Hiking § Vigorous cycling § Stretching Remember the following:

§ Exercise at least 3 times a week § Start slowly and increase at a comfortable pace § It's better to do something than to do nothing § You're doing something good and important for your health!