NUTRA SYSTEM'S FOOD ALTERNATIVES

Dairy and Protein Servings

• Fat-free Milk or Light Yogurt, 8 oz
• Fat-free or Low-fat Cheese, 1 oz
• Non-fat or Low-fat Cottage Cheese, 1/4 cup
• Parmesan (grated), 2 Tbsp
• Chicken or Turkey (without skin), 1 oz
• Egg, 1
• Egg Whites, 3
• Egg Substitute, 1/2 cup
• Fish (fresh or frozen, not breaded), 1 oz
• Lean Beef (Round, Sirloin, Flank, Tenderloin, Chuck, Rump), 1 oz
• Lean Pork (Fresh or Boiled Ham, Canadian Bacon, Tenderloin, Loin Chop), 1 oz
• Sandwich Meat (with 2 grams of fat or less per ounce),
1 oz Sardines, 2
• Shellfish (Clams, Crab, Lobster, Scallops, Shrimp), 2 oz
• Tuna (canned in water), 1/4 cup
• Vegetarian Protein Foods ("Veggie" Burgers, Smart Dogs), 2 oz

Skim Milk Alternatives

If you have trouble getting in all of your dairy servings or are lactose intolerant, the following can be used to replace a Dairy or Protein serving in your meal plan:

• NutriSystem Chewy Fudge Bar

Low Glycemic Index Carbohydrate Servings

• Barley (cooked), 1/3 cup
• Beans (Garbanzo, Pinto, Kidney, White), 1/3 cup
• Bread (Whole-wheat, Multi-grain, Pumpernickel, Rye, Sourdough, Oatmeal), 1 slice
• Corn, 1/2 cup
• Couscous (cooked), 1/3 cup
• Crackers (whole-grain), 3/4 oz
• Oatmeal (cooked), 1/2 cup
• Pasta (cooked al dente), 1/2 cup
• Peas (green), 1/2 cup
• Peas (split, black-eyed), 1/3 cup
• Pita (whole-grain, 6 inch), 1/2
• Rice (cooked, brown), 1/3 cup
• Roll (whole-grain, small), 1
• Sweet Potatoes, Yams, 1/3 cup

Fat Servings

• Avocado, 1/8
• Mayonnaise, 1 tsp
• Nuts Almonds, 6 Peanuts, 10 large Pecans, 4 halves Walnuts, 4 halves
• Peanut Butter, 1 tsp
• Oil (Canola, Olive, Peanut, Corn, Safflower), 1 tsp
• Olives, 5 large
• Salad Dressings (regular), 1 Tbsp
• Salad Dressings (reduced-fat), 2 Tbsp
• Seeds (Sesame, Pumpkin, Sunflower), 1 Tbsp

Fruit Servings

• Apple, 1 small
• Applesauce, 1/2 cup
• Apricots, 1/2%