• Always look at the serving size (yours might be different from theirs!)
  • Total fat includes the “unhealthy fat” like saturated and trans as well as the“healthy fat” like monounsaturated and polyunsaturated
  • Low saturated/trans fat is 3 grams per serving
  • Low sodium is less than 140 mg per serving
  • Low sodium per day is 1,500 – 2,000 mg
  • Reduced sodium IS NOT LOW has 25% less sodium than regular item
  • High fiber has at least 3 grams per serving
  • Low processed sugar has less than 5 grams per serving
  • Total carbohydrate includes fiber, sugar (natural and processed) and other



1 CUP light soup Calories: 60

Total fat: .5 g Sodium: 690 mg

1 CUP heart healthy 120

3 grams (1 saturated fat) 480 mg

1 CUP regular 100

2 g
830 mg


  • 1 CUP RAW has 13 grams carbs and 9 grams sugar (natural)
  • 1 CUP sliced beets has 8 grams carbs and 6 grams of sugar (processed and natural)ingredients contain: Beets, water, high fructose corn syrup, salt
  • 1 CUP sliced beets has 4 grams carbs and 4 grams sugar ingredients contain: Beets, water, salt
  • * Please look at ingredients since labels can look similar

Food Exchanges/Serving Sizes

THE DIET GAME: Playing by the Rules

Rule #1: HEAD OVER STOMACH: Think before you eat!

Eat with a conscience. You have choices with consequences. Decide what outcome you really want.

EAT THIS rather than THAT
– for anti-inflammatory/nutritious eating

  • Butternut squash rather than sweet potato
  • Sweet potato rather than a white potato
  • Non-fat Greek yogurt rather than sour cream, mayonnaise, cream cheese
  • Dark chocolate rather than milk or white chocolate
  • Brown rice, quinoa, bulgur, millet, oats rather than white rice/pasta
  • Olive oil rather than butter or margarine
  • Guacamole rather than sour cream or mayonnaise
  • Olive and vinegar or vinaigrette rather than creamy salad dressing

Rule #2: CUT THE CRAVINGS: Combine food groups.

Balance high-fiber/dense carbohydrates with mostly lean protein and monounsaturated or omega-3 fats. The combination slows digestion and energizes your body over a longer period of time. If you don’t run out of energy you won’t need to quickly replenish!


Limit refined carbohydrates.

The refined or processed carbohydrates are the “bad” carbs. They are the ones that offer fewer nutrients and digest quickly: white bread, white pasta and white rice, for example.

Wholesome foods provide longer lasting energy, nutrients and will satisfy your appetite.

Rule #4: DRINK, DRINK, DRINK: Fill up on fluids.

Filling up your stomach with low calorie fluids may reduce excessive food intake. Try club soda (although, bubbles reduce your ability to absorb water) or water (even add a slice of fruit for natural flavor), low-sodium vegetable or tomato juice, tea or non- starchy puree vegetable soup or broth (low-sodium). The calories are minimal and your appetite will be diminished.

Hydrate! Water is best!

Rule #5: LEAN MACHINE: Pick your protein.

Fish or shellfish contain the least amount of
saturated fat. Heart-healthy/omega 3 fish (salmon, sardines) or shellfish, poultry, pork tenderloin, lean meat, low fat cheese or eggs/egg whites. Grill or bake with spices/flavors such as garlic, basil, lemon juice, mustard, peanut butter powder or light teriyaki to reduce the calories, fat and sodium levels. Try tofu or tempeh.

Rule #6: BULK UP: With fruits and veggies.

Supplement any pasta, rice or grain dish
with low calorie/high nutrient non-starchy veggies or
bulk up sandwiches with lettuce and tomato. If you don’t
like vegetables try these preparation options:
Sauté or roast with garlic and olive oil, coat with egg and panko crumbs then bake, steam in low-sodium broth, add salsa or stewed tomatoes or low-fat cheese.
Fruit/yogurt for snacks.

Rule #7: FAVORABLE FATS: Eat less with fat.

Fats help us eat less because they are slowly digested. They have many calories so be moderate with your portions. Fats are required for us to absorb fat-soluble vitamins like A, D, E, K. Focus primarily on monounsaturated fats.

Rule #8: PRACTICAL PORTIONS: Use portion control.

Our eating habits can be modified but not completely changed. We will always like certain foods whether or not they are the best choice. Consume them in smaller portions, occasionally, to reasonably, practically and sensibly reach long-term goals.

Rule #9: EFFECTIVE EXERCISE: Find something fun! Find an activity you enjoy.

Is it tennis? Swimming? Yoga? Pilates? Tae Bo? Zumba? After a few weeks you will feel a difference
in your energy level and
outlook on life.

It will be worth your time.

Rule #10: STOP THE STRESS: Easier for some than others.

Find your
favorite relaxing, peaceful, happy moment, place, person.

Meditate with a CD or DVD to guide you to a better place.

Take a long walk, swim or do some type of activity. Listen to music, read a book, journal or share time with friends or family.


HEALTHY SNACKS – remember to combine food groups like carbs with protein and/or fat

ü15 grapes (carb) and reduced or low-fat string cheese (protein/fat)üApple (carb) and natural peanut butter (fat)
üTurkey (protein) romaine lettuce wraps (carb)
üCucumber (carb) and turkey or ham (protein) roll ups

ü2 rice cakes (carb) and natural peanut butter (fat)
ü8 multigrain or rice crackers (carb) and Laughing Cow lite (protein)
üNature’s Valley Protein bar, Quest bar or Nugo Slim bar (carb/protein/fat)
üSingle serving hummus(carb/fat) and grape tomatoes or other veggie (carb)
üSingle serving guacamole (fat) and 8 crackers or veggies (carb)
üNon-fat Greek yogurt (carb/protein) with chopped nuts (fat) and berries (carb)
ü2-4 dark chocolate Hershey kisses (carb) and 6 almonds or 2 Brazil nuts (fat)
üHomemade trail mix of high fiber: Shredded Wheat, Cheerios, Puffed cereal (carb) and nuts (fat)


  • Shake: use unsweetened milk (almond, coconut, cashew, etc.) and add Hershey’s unsweetened chocolate powder with 3⁄4 cup frozen blueberries and 2-3 slices of frozen banana – blend.
  • Swiss Miss Light hot cocoa with a squirt of whipped cream
  • Dark chocolate kisses or morsels over Greek fruit yogurt
  • Trail mix homemade with dark chocolate morsels, nuts, cereal, fruit


  • “GIVE and TAKE” For example:
  • Have a hamburger on a bun with sliced tomatoes or other veggies OR
  • Have a hamburger without the bun and French fries
  • Have chicken parmigiana with pasta and a salad OR
  • Have chicken parmigiana with 1-2 rolls and side of veggies and a salad


• “RE-ORGANIZE YOUR PLATE” Emphasize vegetables and/or salad Reduce starch amount
Add Lean protein

For Example:

6-8 ounces of fish, chicken or lean meat, 2/3 cup of cooked brown rice or quinoa or medium sweet potato and 2-3 cups of cooked broccoli.


  • Salad with grilled chicken or fish and dressing on the side to dip
  • Sandwich on 2 slices of rye, pumpernickel or wholegrain bread orEnglish muffin with protein and hummus or guacamole or mustard
  • Burger on bun with salad or veggies
  • Wrap with turkey or chicken and vegetables – ask for dressing on the side or light amount of dressing and no cheese or 1 slice only
  • Pizza – have one slice and a salad (optional)
  • Soup (non-creamy) cup and 1⁄2 sandwich
  • Chicken with 1 cup rice/bean mix and veggies and/or salad