In an effort to simplify the point system, I am changing the rules for good food points. Instead of eating a full serving of grain or dairy that I have listed on the serving chart, just eat a serving of the food that is listed on the package, then you would get a point. For instance, some cereals have a ¾ cup serving while others have a 1 cup serving. Lunch meats are 2 ounces but chicken breasts are 4 ounces. So if I ate 2 ounces of lunch meat plus 4 ounces of chicken I would get 2 points because I ate a full serving based on the food label of each of them. If it has a nutrition chart, than follow the serving size for that food and count it. Without going into a deep food explanation, this will make it easier for people to keep track of their points. You may end up eating more calories or less depending on how you were doing it before. So if I ate an apple with string cheese, I would get 2 points. Fruits and veggies usually don’t have a food label when they are fresh, if they do, follow it, otherwise shoot for 1 cup. Bread labels usually have 1 slice as a serving so you would get a point for 1 slice (instead of 2 which is technically a full serving of grain). If you kept a food journal and want to fix your points you can, otherwise just remember we are taking the best 8 of 10 weeks. I’m sorry to have confused everyone. I was trying to help you eat a healthy diet, but ended up confusing a lot of you. Please still try to eat a good diet. Do not give yourself points for 10 slices of bread. Try to only count a food once so that you are still getting a variety. This is our trial week so forgive me for so many corrections. I want it to be user friendly and easy to follow. Thank you to all who have given such good suggestions.
Also I am adding a new level 3 option. If you want to be serious about knowing if you are getting enough protein, carb, fat, and fiber then you can add this to your level 3. First you need to know how many calories you can eat each day by using the formula in the packet. Based on that number you would want to eat 45% from fruits, veggies, and whole grains; 30% from protein; and 25% from fat. Take your daily calorie budget and ÷ by 4. So if I could eat 1800 calories I would take 1800 ÷ 4= 450, then take 450 ÷ 2= 225. You would be able to eat 450 calories for breakfast, lunch and dinner and 225 calories for snacks. To know how many grams of protein you should eat take 1800 X 0.30= 540, 540÷4=135 grams of protein. You can divide 135 by 4 to know how many grams you should eat per meal. Fat grams per day are figured by doing 1800 x 0.25= 450, 450÷9= 50, so you would consume no more than 50 grams of fat per day. Fiber should be between 25 and 30 grams per day. (The 4 and 9 used in the above formula come from the fact that there are 4 calories per gram of protein and carbs, and 9 calories per gram of fat.) If you want to do this option and need help with the math, then let me know.
If you have questions, please let me know. Hopefully this method will clear up any confusion, and simplify the process.
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