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Thread: Smart carbs

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    Default Smart carbs

    When it says smart carbs do we just get 1 for every meal ..out of the chart?






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    Not sure where you are seeing 1 for every meal. The NS women's plan (for those with less than 100 lbs to lose) consists of the NS Breakfast, Lunch, Dinner and Dessert entrees, plus 3 PowerFuels, 2 SmartCarbs and a minimum of 4 servings of non-starchy vegetables per day.

    The plan is outlined as follows:
    Breakfast = Breakfast + PowerFuel (or Protein Drink)
    Midmorning Snack = PowerFuel
    Lunch = Lunch + PowerFuel
    Afternoon Snack = SmartCarb
    Dinner = Dinner + SmartCarb
    Dessert Entree

    At least one SmartCarb daily should be fruit. You can move the foods around during the day (within reason).
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    Thanks






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    Quote Originally Posted by Dukesmom57 View Post
    When it says smart carbs do we just get 1 for every meal ..out of the chart?
    Welcome to Nutrisystem, Dukesmom57! The answer to your question depends on which plan you are on, how much weight you have to lose, and whether you are having a NS meal or a flex meal.

    Here's the plan in a nutshell - each day, eat all of the items on the left side of this chart. Do not skip any of the required foods. They are required for a reason! Don't stop eating until all the boxes on the left and at the bottom of the page have been checked:





    Here's some more information you will need to know:

    The Success Program offers more flexibility and food choices, while still providing excellent nutrition and successful weight loss. The protein content of the program has increased to 25% of the total calories, with a reduction in the percent of calories from carbohydrates to 55% and the average fat content consistent at 20%. NS conforms to the 2010 Dietary Guidelines for Americans. The Dietician's Corner FAQ provides additional information.

    Calories. For those members with <100 pounds to lose, the Women's Plan averages 1,250 daily calories and the Men's Plan averages 1,500 daily calories. Women and Men with >100 pounds to lose will average 160 - 240 calories higher per day.

    SmartCarbs are a specific group of carbohydrates that are nutrient-rich and measure “low” on the Glycemic Index (low GI = 55 or less). These carbs are digested more slowly, keeping you feeling fuller longer while promoting good health by delivering vitamins, minerals, fiber and other important nutrients. They consist of things like brown rice, whole wheat pasta, whole grains and cereals, fresh fruit, and starchy vegetables (e.g. corn, red potatoes) and legumes (e.g. chickpeas).

    A SmartCarb will generally average 80-120 calories with at least 1 gram of fiber. NS recommends that at least 1 SmartCarb serving per day should be fruit.

    My favorite SmartCarbs: Bananas, strawberries, blueberries, low fat Wheat Thins, Ezekiel bread, quinoa, brown rice, whole wheat pasta.

    PowerFuels consist of high quality proteins that contain essential amino acids and healthy fats from nuts. It takes longer for your body to digest these foods, so they help you stay satisfied. PowerFuels also provide an excellent source of protein to help boost your body. They also contribute to muscle tone which, in conjunction with daily activity, can help you feel strong. PowerFuels consist of items like meat, fish, dairy and nuts.

    A PowerFuel will generally average 80-120 calories, with at least 5 grams of protein.

    My favorite PowerFuels: Protein smoothies, chicken breasts, low-fat hamburger patties, nuts and nut butters, hard-boiled eggs.

    Vegetables NS recommends you consume four vegetable servings throughout the day. All non-starchy vegetables are considered unlimited on the Success Program. However, if counting calories and tracking what you are consuming exactly on a daily basis, you will need to measure and record in the food log. Starchy vegetables such as peas, corn, yams (sweet potatoes), winter squash (butternut, acorn, banana, etc.) and pumpkin are considered SmartCarbs. Legumes such as beans (kidney, navy, garbanzo, white, black, etc.) are also considered SmartCarbs.. The grocery guide lists the serving sizes for these foods.

    One vegetable serving averages 25 calories and NS uses 1 cup raw and ˝ cup cooked as average portions.


    My favorite Veggies (which means least hated veggies): bell peppers, onions, mushrooms, baby spinach, carrots, tomatoes. [Update 4/13 - I now tolerate/like Trader Joe’s Asian stir fry vegetables. Shocking!]

    Nutrisystem provides many examples of SmartCarbs, PowerFuels, Veggies and Extras in this file: Nutrisystem’s Grocery Guide

    Read Michelle's Newbie Tips and Advice for Success.
    Michelle's wealth of information is valuable for newbies and veterans alike.

    Enjoy your Successful journey to weight loss!
    Christie Miller
    Healthy Living Architect
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    I'm a Nutrisystem success story. I do not work for the company. Contact Nutrisystem for official information.

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    Hi Dukesmom,
    Welcome to the Nutrisystem Program. If you have any further meal plan questions, please feel free to give our Counseling Dept a call at 800-585-5483, option 3.
    Thanks to losingw8now and Kristi for posting this helpful information.
    Nutrition & Dietary Services

    You can also email program related questions to:

    dietaryservices@nutrisystem.com

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