General Diet Plans and Questions - is anyone using food exchanges to lose weight.

01-26-2004, 10:20 PM
I was wondering if anyone out there is losing weight by using food exchanges like the old weight watchers program or richard simmons. I think I am going to try this and see how it goes.

If you are also losing weight this way please join me in a chat. So we can help each other .


01-27-2004, 03:22 PM
Bev - the current issue of Woman's Day magazine has a great exchange program in it.

02-16-2004, 09:40 PM
I'm doing an exchange plan through my medical clinic. I believe it's the same thing. I would love to chat with somebody about it.

02-16-2004, 10:10 PM
I am also doing an exchange program so if you would like to chat I am here.


02-16-2004, 10:45 PM
So how many exchanges are you on. I'm on:
6 starch
6 protein
2 milk
3 veggie
3 fruit
2 fat
This is supposed to equal about 1400 calories.

02-16-2004, 11:28 PM
Hi, are you doing exchanges for medical reasons? I lost weight many years ago using exchanges so I decided to go back to it again.

So how is the exchanges doing for you so far?

The exchanges I am eatting right now are:
veggies- 3
protein- 5

02-17-2004, 08:17 PM
Not a specific medical condiiton. Every time I went to the Dr he was putting me on yet another medication. This last time he kind of put his foot down and very strongly suggested I attend their 6 month weight management program. I did so and that is what I am on now. I am currently on meds for: Hypertension, Hypothyroid, Insulin resistance, High Cholesterol, High Triglycerides & PCOS.
It looks like you and I have about the same exchanges. I get 1 more protein, 1 more fruit & 1 less fat than you. Do you know how many calories yours equates to?
I kind of messed up in the beginning of mine. I thought an exchange was the same as a serving. So for protein I assumed that a 3-4 oz piece of meat was 1 exchange. Come to find out, it is 1 oz is 1 exchange. That was kind of good because I was struggling to get in 6 "servings" of meat per day.
I don't think I've had a day yet where I have eaten my 3 servings of veggies. Only a couple of times I got in my 3 fruits. Plus, I rarely get in my 2 milks. My starches I have NO problem getting all those in..... :D

02-17-2004, 08:41 PM
Hi, My exchanges come to about 1300 calories. i have the biggest programs with getting in my protein and veggies. Like you I don't have trouble with getting my starches in.

I also have some medical problems that I take medication for: high cholestrol; knee problems and irritable bowel syndrome.

You are lucky that your doctor has a program with weight control. MY og/gyn sent me to a nutritionist who has my doing exchanges a few years ago. I am going to call and get the name of the nutritionist just so she can check and make sure I am eatting the right exchanges.

So how much weight have you lost since you started using exchanges. When weight watchers had exchanges I lost 30 lbs on it, so I am hoping for the same results.

well I hope to hear from you soon


02-20-2004, 06:20 AM
Before you envy my my Dr for offering this program, I should add it is costing me $200.00. This is for 6 months worth of weekly meetings. They said after the 6 months we are welcome to continue coming for free. Of course, we would be listening to the same lectures all over again....

It has been a little over a month and I've lost 14 pounds. I know that sounds good, but for as big as I am, I would have thought I would lose alot more in the beginning. Of course, with the exception of the 1st week, I've yet to stay on plan for an entire week.

My biggest weakness right now is my Pepsi. That is the main place I am "falling off the wagon" so to speak. Once I start drinking my Pepsi I start craving some of the other things I love. I did so well in the beginning because I made sure I was drinking in all my water. I wouldn't wait until I was thirsty, I would start as soon as I woke up and drink all day. Therefore, if I wasn't thirsty, I wouldn't crave soda. It worked!!! Then I got sick of drinking water..... I also find the same with food. Although I'm not hungry in the morning, if I eat my planned breakfast and then lunch, it is much easier to stick with it. Instead, I started not eating because I didn't feel like it. Next thing I knew, I was really hungry and then came the cravings.
I'm so mad at myself because I went to the store today and ended up buying a HUGE box of cheeze-its. How can I be so stupid. I know I won't be able to bring myself to throw them away. I'll reason that I'll let me kids eat them but if they're in my house, they are going to be calling out to me night and day.

So.....what kinds of food are you eating? I'm already getting bored with the limited selection of things I've chosen.

02-20-2004, 10:07 AM
Hi, I wish we had a weight loss program like that. My doctor sent me to a dietician a few years ago but they no longer do that. I looked in the phone book and a few are in priviate practice( which my health insurance will not cover) but that would cost a fortune to go to them. I even checked out our hospital and they don't have anything either. Oh well I quess I will just have to keep up what I am doing.

DId your doctor only give you only a few foods that you can eat? I eat anthing that I can fit into a food group.

It is nice to meet someone who also struggles to stay on their plan. Like you I also have trouble staying on the eatting plan for an entire week. I really wish it was a little easier.

My number one weakness is my diet soda. I prefer diet soda over water. If I could stop drinking it and drink my water i would probably do better but I am tired of water. I also have trouble drinking water in the winter.

well have a nice day


02-20-2004, 03:46 PM
Hi, Bev and others. I am doing a version of the food exchange by following the food pyramid. In December 2002, I checked out Dieting for Dummies from my local library. This is a great, no nonsense, common sense book. In the book, the author gives you a specific formula to figure out how many calories you should be getting, depending on your gender, weight, and activity level (not like some of those quick formulas you find in the fitness magazines). Depending on your calorie level, she uses the food pyramid to help you determine how many servings of each group you need. Iím on 1500 calories a day, which allows me to lose approx. 1 lb. a week. Iíve lost about 30 lbs. since I started the program and have 10 more to go. I would have been at goal weight by now, but I was on maintenance calories for several months because I just needed a break at the time Ė luckily I didnít gain any weight. I started back on my 1500 calories a few weeks ago and have been losing at least 1 lb. a week since then. Iím very satisfied with this progress since Iím finding that eating 1500 calories allows me to be satisfied and not hungry all the time like I was when Iíve attempted to eat only 1200. The breakdown of what Iím supposed to have follows:

Breads & Grains: 6 servings (I never really end up eating this many servings for some reason)
Fruits: 2 servings
Vegetables: 3 servings
Dairy: 2 servings (this is the more difficult category for me to fill each day)
Meats: 6 servings (1 oz. is a serving)

I really think that eating a good balance of whole foods has made a difference in my weight loss. I have a friend who was following a 1500 calorie diet but wasnít following any food exchanges. I seemed to lose weight faster than her. This may just be my imagination, but I still feel that by following exchanges, Iím treating my body well and giving it the nutrition it needs.

As far as boredom goes, my only suggestion is to try different recipes and browse the grocery store for new ďfinds.Ē(this has actually become a fun activity for me!). When I say ďtry new recipes,Ē I donít mean that you have to go out and buy a low fat cookbook. I usually get a traditional recipe and modify it a bit so that itís lower in fat and calories (maybe Iíll use half the oil the recipe calls for, add more veggies, etc.). Here are some of my meals:

Open-faced egg & cheese sandwich (on a piece of whole wheat bread)
Plain instant oatmeal with a little honey & some dried cherries or raisins
Slice of whole wheat toast with 1 tbsp. peanut butter; 1 cup milk

Good salad (i.e., salad with lots of veggies) with 2 oz. broiled, cut-up chicken, chunks of apples, some raisins, and 1 tbsp. of Maries Blue Cheese dressing.

Homemade soup (I make my own; most canned kinds have too much sodium).
Turkey and cheese sandwich with Dijon mustard

Homemade chili with some carrot sticks on the side.

Broiled chicken or fish with baked yam and side of veggies (hereís a trick to quickly cook your frozen veggies right along with your broiled protein: simply put the frozen veggies in the same pan as your chicken or fish, spray with cooking spray, sprinkle some salt, and broil as usual. The veggies come out nice and browned, like theyíre grilled).

Bacon and cheese omelet made with 2 whole eggs and 1 egg white.

Homemade pizza

As you can see, I make a lot of homemade dishes. I avoid processed foods and artificial sweeteners. I plan what Iíll make at the end of the week and use a couple of hours on a weekend day to make my dishes. I freeze portions so that I can have them later in the week or even weeks later. It does take more time and planning, but I find that this is the only way Iíve been able to stick to my plan as long as I have.

As far as getting in your veggies, that can be difficult. Try to force yourself include a serving or two of vegetables with lunch or dinner (at dinner, I always have 2 servings). I eat two snacks a day and these snacks will usually include a piece of fruit. Sometimes I have a lower fat version of hot cocoa.

Most of all, journal your food. I write down the night before what I plan to eat the next day. This way you can see the areas in which youíre deficient. For instance, if I notice that Iím not getting enough veggies, Iíll change my plan a bit to include more veggies.

Sorry for the long post, but I hope this helps.

02-20-2004, 04:34 PM
Hi vmelo , It is really nice to have another person on this thread. You have done great on the food exchange plan. I am going to check that book out of my library and see what it says about how many calories I should be having. I also believe it is best to lose weight following a balance diet and not one who you can't eat a certain food.

I hope everyone is having a good day


02-21-2004, 05:14 AM
vmelo thanks for that great post and especially the information on the book. I'm going to check Amazon right now to see if it is available. Does it include exchanges for eating out and prepared foods (like pizza etc...) I know the formula for figuring it out, I just hate doing it.

My Dr hasn't restricted me from any foods. There just are very very few foods I like. Unfortunately, the ones I do like are all bad for me.... Cheese is one of my major downfalls as is Pepsi (no diet here....) I also totally hate cooking anything!!!

I thought this would be easy to do as I tend to survive on sandwiches and such. I figured this plan would allow me to do that. I could have a turkey on whole wheat, maybe an occasional ham & cheese....Problem is, I love mayo and don't like the sandwiches without it. I tried the reduced fat mayo and it was AWFUL!!! I ended up having to toss the whole sandwich!! So now I'm struggling to find other foods. Here is a sample of what I've had today, I would appreciate any feedback!!

1/2 a cinnamon raisin english muffin w/margarine & 1 small orange
(1 starch, 1 fat, 1 fruit)

Spaghetti w/Prego spag. sause and wayyyy to much parmesan cheese, 1 slice of garlic toast.
(2 starch, 1 veggie? (I'm not sure if I can count the sauce as a veggie?). approx 3 protein.)

Dill pickle & 1 oz cheddar cheese
(1 protein) I don't think the pickle counts as anything. I wish it counted as a veggie.

Ham & Cheese Hot pocket (not a good choice...I know)
(2-Protein (high fat) & 3 starch)

30 grapes
(2 fruit)

So this means I got in all my starch (6), protein (6) & fruit. No veggies (unless my spag. sauce counts) & no milk. Although 2 servings of fat, all my protein choices were high fat. I'm not quite sure how that works.

02-21-2004, 11:32 AM
Hi, I am also going to order that book. I am hoping it will help me.
jujubeee, Your right you probably should have more milk and veggies. Also like you stated your protein were high fat things maybe try for some lower fat protein items.

I am not the best one to say anything about your diet since I really blew it big time yesterday. Yesterday was one of those days where I can not get enough food. I really need to get it under control.

well I hope everyone has a nice Saturday


02-21-2004, 01:31 PM
I found Dieting for Dummies at for $8.79


02-22-2004, 06:04 PM
its_my_life: Thanks for the info on overstock. I was getting ready to order it via for 21.00. Good find!!! Can't wait to get it.
I had a pretty off plan day yesterday as well. Today I put on my pants and they were actually a wee bit loose!!! Finally!!!!!! That his given me all kinds of incentive and I am re-committed.

02-22-2004, 06:56 PM
I also can't wait to get the book to make sure I am eatting the right amount of exchanges and calories. This is the book I am been looking for since I really don't know how many calories or exchanges I should be eatting.

I will let you know when I recieve it.


02-22-2004, 08:50 PM
Hi, bev and jujubee. Wow, that's a great deal you got, bev! I think you'll find the book very refreshing in terms of just common sense advice (something sorely lacking in many "diet" books today). Jujubee, how long have you been doing the exchanges? I truly believe that it takes a while to get your palate used to eating healthier, whole, unprocessed foods. It has taken me a few years to get to where I am right now, i.e., where I actually PREFER whole, unprocessed foods to junk foods. For example, twinkies don't really tempt me now. This isn't to say that I lost my taste for goodies (Haagen Daz Banana Foster ice cream is a favorite of mine), but now I make sure even my goodies have natural ingredients and try to avoid things that contain the artery-clogging hydrogenated oil. And, I'm not just concerned about calories; I'm just as concerned about nutrition.

All rambling aside, Jujubee, here are some tips I hope will help you:

1) I know you said you don't like to cook, but perhaps if you could try just one new recipe a week, you'd find that it can be fun to experiment. Go on and check out some of their recipes. You may have to adjust them to shave off some calories and fat, but that's easy enough (I haven't bought a cookbook since I found out about this site!). Besides this, you can get a lot of "mileage" out of one recipe. For instance, if you cooked a big pot of homemade minestrone soup on the weekend, you could freeze individual portions in 1-cup containers and have soup on hand for when you want it.
2) You said you have a problem incorporating veggies. I find that journaling my food really helps me to "fill in the blanks" where my diet is missing vegetables. For example, the other day, I journaled my food the night before and did a quick check to see close I would get to hitting my exchanges. I noticed that I was a little deficient in my veggies. I was going to have chili (homemade) for the next day's lunch, so I decided to cut up a couple of carrots and have it with my chili. It added a nice, crunchy side to my lunch for only an additional 35 calories. Why not add a cup of tomato or other vegetable soup to your sandwich lunch? Why not add a small salad with a tablespoon of your favorite dressing (I use the real stuff) along with your pasta dinner? In short, try to incorporate vegetables with your meals. Sometimes vegetables are my meal. For instance, I make a lower fat version of eggplant parmesan and a serving of that contains two servings of vegetables.
3) Finally, don't eat the low fat stuff that you don't like. I use regular mayo all of the time; I just use less of it. A teaspoon is usually enough for my sandwich (or 1/2 a tbsp. at most). I use full fat dressing and eat full fat cheese as well. The key is to use less of these items.

4) By the same token, I do not deprive myself of treats, I just eat less of them. I have a pint of Haagen Daz in my freezer right now and a bag of ginger snaps on my counter. I have a moderate serving of these and count them in my daily calories.

I hope you guys don't think that I'm a saint where dieting is concerned. I've have my low motivational periods too. However, this is the only plan I've ever been on, though, that I've stuck to for so long without feeling deprived.

Finally (I promise!), as my husband likes to say, "It's the small stitches that make the suit." Trying to change everything in one day (like telling yourself you'll start eating 5 servings of vegetables tomorrow when you usually don't eat more than 1) will doom you to failure. Making small changes gradually gets you used to it and helps to ensure you stick to it.

Good luck!

02-23-2004, 11:39 PM
Great info vmelo, thanks!!! I sure hope I can get to where you are someday. I'm still missing and mourning all my favorites.

I do journal my food through But of course it doesn't figure exchanges. I can pretty much figure those out in my head unless it's a mixed meal.

I don't like eating salads because I hate all the low cal/low fat dressings. That is a good idea to just let myself have a small amount of the good stuff. The mayo stuff was awful. I even tried mixing it half & half with the real stuff and it was still bad.

To answer your questions about me. I have been doing this for 5 weeks now. So far I have lost 15 pounds. Have almost another 100 to go. This just really makes sense and is how people should eat everyday. For dinner tonight I had spaghetti (again) with tomato sauce & parm. cheese. I would usually have a HUGE plate. But I didn't, I had my 1/2 cup of pasta with the sauce and cheese (more cheese than I should have though). It was great!!! I drank a couple cups of water with it and I am perfectly full. I can't believe I ever ate 6 or 7 times that much at one sitting.

I'm going to check out that website right now.

02-24-2004, 11:40 PM
Hey All,

I lost lots of weight with Weight Watcher exchanges years ago. I'm now looking to lose lots *again*. I just ordered some old weightwatchers cookbooks on - they have the complete list of exchanges there.

I imagine it's possible to marry the old weight watchers plan with the new one for days when I'm eating out a bit more than staying home. Home - exchanges. Eating out - points. Makes sense to me... I'll let you know in about 50 pounds...

02-25-2004, 10:38 AM

Wow! 15 lbs. in 5 weeks. That's awesome!

I'm registered with Fitday as well, but I haven't used it very much because many of my foods are name brand, and I'd have to create a database of them. I find that it's just as easy for me to write it down.

You'll find that if you do use the full fat versions of things, you won't need as much. For instance, when I use a tablespoon of the full fat Marie's Blue Cheese dressing, it's so thick that it more than adequately covers my salad.

Good luck to you, and let me know how you like Dieting for Dummies.

02-25-2004, 11:47 AM
go to and go to resourses part middle ways and it has the food group there. this is the program they follow. i try to stick to it.. explains it real well. LaDean the first page that shows has enter. click that and then you will see resourses and exchange it helps me more then any i have seen on the food groups. :)

02-25-2004, 12:39 PM
I eat pria or zone bars as a snack. What would they count as on the food exchange program?

I am following food exchanges, too, but whenever I diet, no matter what kind of diet, all I do is think about food. How long before that goes away?

02-25-2004, 12:57 PM
I also eat zone bars as a snack but I don't know how to count them .

I wish there was a software program around that would do both calories and food exchanges. Right now I use dietpower.


02-25-2004, 04:25 PM
I just received my book Dieting for Dummies. I really like the book so far. I like that it helps you figure out your calories and food exchanges. I have read alot of diet books and I have never seen one like this.


02-25-2004, 05:09 PM
weightylady , I did some research on the internet today and I found out the balance bar has the same amount of calories and fat and one less gram of protein than zone bars. I did find food exchanges for balance bar and not zone so right now i am goign to count zone bars as 1 1/2carbs, 2 lean meats.

02-25-2004, 06:48 PM
Here is the book that started it all from the ADA :) i just orded it and its is wonderful. there are also tons of other books but this one is the exchange lists book and its only ONE dollar 95 cents...

I just went back on my exchange plan and its hard but im trying......


02-26-2004, 12:21 AM
msberks, I sent you a private message but in case you don't get it I will repost my question here. I saw that you ordered the book with food exchanges. I read that the book has carbohydrates, proteins,and fats lists but I was wondering if you know if the book also has lists for fruits, veggies and dairy


02-27-2004, 03:12 AM
I received an e-mail yesterday saying my "Dieting for Dummies" book is on it's way. Hopefully it will arrive soon.
I went for my weigh in today. Only lost 1 pound. It's weird how I can stick to this on days I work but on my days off I think I tend to let myself get too hungry and that blows all my willpower. I know they say you should only eat when you're hungry, but I think for me, I need to stay on somewhat of a schedule.
I stopped on the way home and bought me some salad with my favorite full fat salad dressing. Wow is it fattening too!!!! I'm going to try that TOPS website and see how much 1 exchange of it is. The bottle says 2 tbsp is a serving but I'm sure an exchange is at least half that. I've heard the best way to eat less salad dressing is to take it on the side and dip each bite in. Somebody also said to put it on the salad and put it inside a closed container and shake it really well.
I'm going to go check out that TOPS website now. Good luck everybody. I'm sure glad this thread is getting active!!!

02-27-2004, 03:31 AM
LaDean, I went to that TOPS website. What a wealth of information!!!!

It's my life: If you go to that TOPS website, on the first page there is a link for "nutribase". It is software that, among other things, it "provides food exchange, pyramid and nutrient data for every food item, meal, and day" and "calculate the fat, protein and carbohydrate ratios for your intake". I'm really tempted to order it. It is 39.95.

02-27-2004, 10:17 AM
jujubeee, I hope you get your book soon. I really like mine. Let me know if you get the nutribase and how you like it.

ok everyone would you believe we got 13 inches of snow. I will probably be stuck in the house for days.


02-29-2004, 06:24 PM
Hi, All. I'm just checkin' in. Jujubee, congrats on losing that pound, and please don't be discouraged. Remember that the scale is going down, not up. Also, you're getting healthier and that's the most important thing. My sister told me that she read somewhere that people could decrease their chances of getting adult onset diabetes by losing just 10% of their weight! When you think of it in those terms, every pound lost makes you healthier.

I'll have to check out that TOPS website. It seems like it might have some useful information.

Weightylady, you bring up an excellent question about having food consume your thoughts when you're on a diet. I also hate this aspect of dieting. I hated it so much that for a short time, I tried to do an Intuitive Eating plan where you learn to listen to your body and eat only when hungry. I found, however, that I began to gain weight because I needed more structure, so I'm back on the food pyramid plan. I think that we're so programmed by society to be obsessed with diets that it's almost impossible to break free from that food obsession; we want what we can't have. The only solace I can give is that you become a little less consumed with food as you establish long-term, healthy patterns of eating, actually begin enjoying eating those healthy foods, and allow yourself regular, moderate portions of fattier foods. For example, if I was in a rush and couldn't journal my food or count my calories for a few days, I could probably still manage to stay within my calories allotment and food pyramid portions because I'm so used to eating those type of foods now. In a sense, it becomes second nature to now choose those types of foods. Thus, I don't think about it as much as I did in the early days of my plan.

03-01-2004, 11:23 AM
Here is a link to the same exact computer software that TOPS has on there site. I am not sure how I like it. I was hoping to find a computer software what was more geared towards food exchanges. I alread have dietpower on my computer so I don't need one that does counting calories. If anyone downloads this let me know what your opinion is.

They also told me I was less calories than I figured out with Dieting with dummies. The computer software told me 1468 and the book told me 1600

here is the link:


03-01-2004, 04:54 PM
Yes the book does list fruit and veggies and dairy too....:) its really good.... ;)

msberks, I sent you a private message but in case you don't get it I will repost my question here. I saw that you ordered the book with food exchanges. I read that the book has carbohydrates, proteins,and fats lists but I was wondering if you know if the book also has lists for fruits, veggies and dairy


03-01-2004, 05:09 PM
Hi, All. Its-My-Life, I noticed a discrepancy among some of the calorie counters myself. I decided to go with the formula in Dieting for Dummies because it seemed to take a lot of things into account (age, activity level). I actually didn't believe I could lose weight on 1500 calories a day because in the past when I'd counted calories, I'd always done 1200 or fewer. Well, 30+ pounds later, I can say that the Dieting for Dummies calculation worked! I'm glad that I gave it a chance since 1200 calories is just not enough food for me!

03-02-2004, 11:23 PM
Hey everybody, I'm still here. I've just been working a ton of overtime and haven't had time for much. I haven't even been eating right. Don't seem to have time to plan and shop so I've been eating out way too much. I'm scared to step on the scale. Hopefully today is the last day and I can get back on track.
I received my "dieting for dummies" book but have not opened it yet.

03-04-2004, 09:59 AM
Hi everyone, Well I also feel off the wagon so today is a fresh start for me. How is everyone else doing?


03-04-2004, 07:53 PM
Hi everyone. I just set up a exchange diet email list if anyone is interested in keeping in contact:


03-07-2004, 08:25 PM
That's great!!!! I just joined it.

I've been "off the wagon" for a good two weeks now. A couple of days I did ok but for the most part, I've blown it :(
I'm supposed to go to my meetings on Thursdays and I get weighed there as well. I had been scheduled to work last Thursday so I knew I wouldn't be able to go. Somehow that gave me permission to go off plan. My biggest downfall was the Pepsi.
But I'm back now and even more committed. I think I may have gained a pound so I'm really going to work on getting rid of that.
Are any of you taking any kind of diet pills?

03-08-2004, 02:39 PM
jujubeee , Did you purchase the software at the TOPS website? I found someone who had it but didn't use it so they let me have it.


03-12-2004, 06:24 AM
No I haven't. I've really been struggling to get back on the plan. I've had to work a ton of overtime and can't quite get the hang of planning my meals far enough in advance to have things on hand that I can grab. I'm eating out WAYYYY to much and making very poor choices while I'm there. I've also given in to the Pepsi cravings.
So how is the TOPS software? Do you think it would be worth the money for me?

03-12-2004, 10:01 AM
Hello, All. Happy Friday! I think itís a trend . . . I, too, have gone over my losing calories for the past two weeks or so. I had major PMS hunger last week and have been so tired this week that I just ate more than I should. However, when I discovered last week that I was hungrier than usual, I gave myself permission to eat maintenance calories until I was past my time of the month. Thatís what Iíve been doing, and Iíve managed to stick to that every day except one (I went to our neighborís house for dinner on Wednesday and let myself get too hungry before going there and ended up eating way too much). Anyway, Iím really trying to fight against that ďall or nothingĒ dieting mentality thatís been my downfall in the past. Thatís why I gave myself permission to eat maintenance calories rather than losing calories. I know that if I step on the scale next week that I probably will not have lost any weight, but I donít think I will have gained any either. Consistency in my weight loss is more important to me than speed.

Jujubee, Iíll chime in on your diet pills question --- No, Iíve never taken them. Iíve always resisted such crutches. Iíve known people who have lost lots of weight using diet pills, but they gained it right back after a while. Eating healthy has got to be a mindset change, and that change wonít come from a pill. Besides that, years ago on 20/20 or some other news program (canít quite remember), they ran a segment about how dangerous diet pills can be. One woman had taken diet pills for the first time in her life and ended up with some kind of major kidney problem that put her in a wheelchair for the rest of her life. That solidified my resolve never to use diet pills.

I hope everyone has a great, on-program day!

03-12-2004, 10:48 AM
about the TOPs software, I really don't know if I would buy it or not. It counts your calories but it does show your food exchanges. I would love to find one that just counts your food exchanges.


03-13-2004, 06:20 PM
Could someone post the formula for figuring the number of calories needed per day. Thanks.

03-29-2004, 10:37 PM
Oh No!!!! Where did we all go? Now I admit I've been on a bit of a bender lately (a food one.....) but starting today I'm back on track.
I had bought some of those Yoplait Nouriche bottled smoothies. They are no fat and only 170 cals. I'm really struggling to find things I like to eat and go sick of the same old thing over and over again. So I thought that would be good for an easy lunch. I had my first one today. It was ok, not as filling as I would have liked though. I got on line to try to figure out how many exchanges that was and went to their website (I love these companies that list this information, I just wish it had been listed on the package iteself). Boy was I shocked. It is 1 Low fat milk & 3 1/2 starches!!!! That really made me overdue it. Now I can't have any starches with my dinner. What a waste!!!!
I did walk for about 20 minutes today and drank quite a bit of water.