Frequently Asked Questions

Frequently Asked Questions

How Do I Access My Meal Plan ?
To access your Meal Plan you can click on the NUTRITION link in the top menu bar. You can also set your Home Page Quick Links to include the Meal Plan.
Is there an easier meal plan ?
You do not need to follow your meal plan perfectly to benefit from this program. Keep in mind that our goal is to help you to eat Nutritious Food, in the Proper Amounts, at the Right Time. In a perfect world you would be able to accomplish all of these at each scheduled meal. If you cannot accomplish all three then aim for two or even one. Maybe you cannot eat the proper amounts but do your best to always eat Nutritious Food. Or maybe you want a treat but you can try to get the Proper Amounts of carbs, protein and fat. Or maybe you just focus on eating every 3 hours. Please do not just give up because you cannot accomplish all three of the goals.
Estimating Portion Sizes
3 ounces of meat, poultry or fish = deck of playing cards
1 ounce of meat, poultry or fish = matchbox
1 cup fruit, yogurt = Baseball or tennis ball
1/2 cup vegetables, pasta, rice or fruit = 1/2 baseball
1 cup chopped fresh leafy greens = 4 lettuce leaves
1 ounce cheese = four dice
1 teaspoon fat (like peanut butter)= tip of your thumb
One cup pasta, potatoes or vegetables = About the size of your fist
One ounce of nuts = About one handful
Why do you need my Body Fat Percentage ?
We use your Body Fat % to calculate your Lean Body Mass [total weight – fat weight]. Lean Body Mass consists of your muscle tissue, organs and bones and is metabolically active [it burns calories]. We use your Lean Body Mass to calculate your macronutrient [ carbs, protein and fat]. Your meal plan is designed to help you maintain or increase your lean body mass while shedding unnecessary body fat. Be cautious of any weight loss program or diet that does not take into consideration your body fat percentage.
Can I change my Nutrition Formula ( macronutrients ) ?
Yes. Your Nutrition Formula will change everytime you make changes to your Profile information. If you increase your Activity Level your macronutrients will be automatically increased. The system will then rebuild all your recipes to match your new requirements. Your Fast Food Options will also be updated. Or you can manually set your macronutrients by selecting the “Manually Set My Macronutrients” under the Nutrition Formula in your Profile.