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Sarah: LAWL Not-So Newbie
Join Date: Nov 2007
Location: Rio Piedras, Puerto Rico
Posts: 25
S/C/G: 187/150/125
Height: 5'4"
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HI! I posted this guide on another thread:
The Exchanges:
BLUE
2.5 Protein
3 Veggies
3 Fruits
3 Starches
1 Dairy
1 Fat
2 LA Lites
GREEN
2 Protein
2 Veggies
2 Fruits
2 Starches
1 Dairy
1 Fat
2 LA Lites
GOLD
2 Protein
3 Veggies
3 Fruits
2 Starches
1 Dairy
1 Fat
2 LA Lites
RED
2.5 Protein
4 Veggies
3 Fruits
3 Starches
1 Dairy
1 Fat
2 LA Lites
*** RED is the starting plan given to those who are not doing the lites, the protein portions are 2 to 3 oz bigger ***
Protein Description for the BLUE, GOLD, GREEN plans
4oz= Beef (arm roast, chuck roast, rump roast, club steak, flank steak, round steak, sirloin steak, t-bone steak, fillet mignon, ground lean sirloin)
4oz= Fish (bluefin tuna, carp, no-shell clams, crab, herring, mackerel, roe, catfish, coalfish, salmon, scallops, shark, roe, swordfish, yellowtail)
5oz= Fish (blue fish, calamari, cod, crayfish, flounder, (mere), haddock, halibut, king mackerel, lake perch, lobster, low-sodium lox, mahi mahi, no-shell mussels, orange roughy, no-shell oysters, pike, pollock, red snapper, scrod, stripped bass, shrimp, snapper, sole, tilapia, trout, fresh tuna, walleye, whitefish)
canned in water, drained tuna=6oz
water packaged, in pouch tuna=3oz
Chicken: breast=6oz/thigh=5oz
Duck=3oz
Lamb: loin, chop=4oz
Liver: beef, calf, chicken=4oz
Pork: loin, tender loin=4oz/legs, ribs=3oz
Roastbeef, luncheon meat, lowfat=6 slices
Turkey: breast, ground white-meat=5oz/cold-cuts, thin, luncheon, lowfat=6 slices
Veal: chop, cutlet, rump=5oz
Egg: whole eggs=2/egg whites=4/egg substitute=1/2cup
Vegetarian/alternative* Proteins:
cottage cheese(1%)=1/2cup (4oz)
part-skim ricotta cheese=4oz
bagged beans, cooked=1cup ^
beans&peas, cooked=1cup ^
lentils, cooked=1cup ^
miso=3oz
seiten=3oz
boiled soybeans=1cup
soy cheese=2oz ^
soy milk plain or low-fat, fortified=1cup (8oz) ^
soy yogurt=1cup ^
tempeh=2/3cup
textured vegetable protein=2oz
tofu, firm, raw=1/2cup
vegetarian burger, hotdog=1
unsalted nuts=3 tbsp ^
unsalted seeds=3 tbsp ^
reduced-fat peanut butter=2 tbsp ^
reduced-fat cheese=2oz ^
^ = I suppose (but I'm not sure) if this only counts for those on strict vegetarian diet, I will ask my counselor tomorrow
Protein Description for the RED plan
6oz= Beef (arm roast, chuck roast, rump roast, club steak, flank steak, round steak, sirloin steak, t-bone steak, fillet mignon, ground lean sirloin)
6oz= Fish (bluefin tuna, carp, no-shell clams, crab, herring, mackerel, roe, catfish, coalfish, salmon, scallops, shark, roe, swordfish, yellowtail)
7oz= Fish (blue fish, calamari, cod, crayfish, flounder, (mere), haddock, halibut, king mackerel, lake perch, lobster, low-sodium lox, mahi mahi, no-shell mussels, orange roughy, no-shell oysters, pike, pollock, red snapper, scrod, stripped bass, shrimp, snapper, sole, tilapia, trout, fresh tuna, walleye, whitefish)
canned in water, drained tuna=6oz
water packaged, in pouch tuna=7oz
Chicken: breast=8oz/thigh=7oz
Duck=5oz
Lamb: loin, chop=6oz
Liver: beef, calf, chicken=6oz
Pork: loin, tender loin=6oz/legs, ribs=5oz
Roastbeef, luncheon meat, lowfat=8 slices
Turkey: breast, ground white-meat=7oz/cold-cuts, thin, luncheon, lowfat=8 slices
Veal: chop, cutlet, rump=7oz
Egg: whole eggs=3/egg whites=4/egg substitute=3/4cup
Vegetarian/alternative* Proteins:
cottage cheese(1%)=3/4cup (6oz)
part-skim ricotta cheese=6oz
bagged beans, cooked=2cup ^
beans&peas, cooked=2cup ^
lentils, cooked=2cup ^
miso=5oz
seiten=5oz
boiled soybeans=2cup
soy cheese=4oz ^
soy milk plain or low-fat, fortified=2cup (16oz) ^
soy yogurt=2cup ^
tempeh=1.25cup
textured vegetable protein=4oz
tofu, firm, raw=1cup
vegetarian burger, hotdog=2
unsalted nuts=5 tbsp ^
unsalted seeds=5 tbsp ^
reduced-fat peanut butter=3 tbsp ^
reduced-fat cheese=4oz ^
^ = I suppose (but I'm not sure) if this only counts for those on strict vegetarian diet, I will ask my counselor tomorrow
Veggies, Fruits, Starches, Fat & Dairy are the SAME ON ALL 4 PLANS (RED, GOLD, BLUE, GREEN)
Veggies Description
asparagus/bean sprouts/bok choy/broccoli/brussels sprouts/green cabbage/cauliflower/chard/collard greens/eggplant/endive/kale/mushrooms/mustard greens/okra/onions(any)/pepper(any)/radishes/rhubarb/snow peas/sugar snap peas/spinach/squash/string beans/turnip greens/zucchini=1/2cup cooked, 1cup raw
small tomato=1
low-sodium regular V8 juice=1/2cup(4oz)
bagged green salad=1cup
small green onions=5
lettuce=1cup
brussel sprouts=4
baby carrots=6
medium carrots=1/2
celery=1 rib
medium cucumber=1/4
fresh, boiled artichokes=1/2cup
Fruits Description
juice(any flavor, not from concentrate, 100% juice)=4oz|small apple=1|unsweetened apple sauce=1/2cup|medium apricot=4|small banana=1/2|blackberries=3/4cup|blueberries=3/4cup|canned fruit, in lite syrup=4oz(1/2cup)|large canteloupe=1cup|medium cherries=9|medium clementine=1|cranberries=1cup|medium figs=2|medium grapefruit=1/2|grapes(any)=15|honeydew=1/2cup|medium kiwi=1|small lemon=1|medium lime=1|mango=1/2|medium nectarine=1|small orange=1|papaya=3/4cup|small peach=1|medium pear=1/2|fresh pinnaple=3/4cup|medium plum=1|medium prunes=3|raisins=2tbsp|raspberries=1cup|medium star fruit=1|small strawberries=12|*(of the book, as per COD) medium strawberries=6|small tangerine=1|watermelon=1cup
Starches Description
small lenders bagel=1/2|other bagel=2oz or 1/2|small baked potato=1/2|cooked barley=1/3cup|unprocessed bran=1/3cup|whole-wheat breadstick=2|regular breadstick=1|cooked bulgur=1/3cup|cooked plain couscous=1/3cup|english muffin=1/2|low-fat graham cracker=1 sheet|matzo=1 board|plain melba round toast=6|plain melba square toast=3|cooked frozen peas=1/2cup|whole wheat 4" pita=1|any flavor rice cake=1|small sweet potato=1/2|cooked winter squash=1/2cup|Rice=1/3cup|Light whole-Wheat Bread (35-40cal per slice)=2slices|regular light bread=1 slice|Cereal(any as long as it doesn't have salt or sugar in the first 5 ingredients)=3/4cup|Cream of Wheat made with water=1/2cup|Fat&Sugar-free Ice-cream=1/2cup|pasta=1/3cup|pumpkin=1/2cup|6"tortilla=1/2(3")|cooked corn=1/2cup|hummus=1/3cup|oatmeal=1/2cup|bagel=1/2|baked potato=1/2
(crackers: akmak=1/2|kashi tlc=5|kavli crispy thin=2|kavli hearty rye=1|reduced-fat ritz=3|fat-free saltines=4|reduced-fat triscuit=3|wasa=1|reduced-fat wheat thins=6)
* For those latinas or with latin relatives: mofongo, mangu and any other plantain made meal is a BIG NO-NO but if you have to have it it's 1/4cup and it count as a starch, not as veggies (I learned that the hard way lol)
Fat Description (Don't cook with it, added it to foods instead) [cook with condiments]
unsalted almonds=7|medium avocado=1/8|butter=1tsp|regular cream cheese=1tbsp|ground flaxseeds=1tbsp|margarine=1tsp|diest margarine=1tbsp|low-fat or light mayonnaise=1tbsp|unsalted nuts(peanuts/pistachios)=10|oil(canola/flaxseed/grapeseed/safflower/soybean/sunflower/olive)=1tsp|black olives=9|green olives=10|unsalted seeds=1tbsp|tofu cream cheese=1tbsp|tofu mayonnaise=2tsp
Dairy Description
Cheese (part-skim/light/reduced fat/low sodium)=2oz [about a slice, depending on label]
Milk (lactaid/fat-free/skim/soy/plain/nonfat/low-fat/fortified)=8oz
Yogurt (light/artificially sweetened, any flavor-nonfat/plain-nonfat)=8oz
** For those who like the Slender flavor of airforce nutrisodas (google it, they are sort-off "energy drinks") - they count as a condiment but you can only have 1 a day **
** For those looking for a veggie substitute you can use V8 FUSSION (it HAS to be fussion not the splash) 8oz of V8 fussion count as 2 veggies and 1 fruit, you can alternatively use 4oz of v8 fussion and count them as 1 veggies 1/2 fruit; your choice **
** Nutrition Guide for Frozen Meals (only found on spanish plans) **
Calories = 300 or less calories
Fat = no more than 10grams
Protein = At least 14grams
Sodium = no more than 1000 milligrams
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