ALSO NOTE THESE SPECIAL MENU HELPS
1. When a recipe serving is listed as “Free Choice” it means that you may eat 1 serving without having to count it in your daily diet pattern.
2. Use the milk in your meal plan to drink, in coffee, on cereal, or with other foods.
3. Serve vegetables plain or with part of the meat or fat choice for seasoning. You may wish to use together the vegetables, milk, and meat choices in your meal plan. This way you can make soups, stews, or other dishes in which you combine several foods.
4. Measure all foods on the Bread List after they have been cooked.
5. Eat the meat or fish prepared for the family as long as no fat or flour has been added. Meat juices, with the fat removed, may be used with your meat or vegetables for added flavor.
It is important that you measure meat after it is cooked. Bones and extra fat should not be counted in the total weight. Cut off extra fat instead of eating it.
6. When you are on a reducing regime, no matter whether on a 1200, 1600, or 1800 calorie diet, use only the amount of fat permitted in that diet. You may use it in any way you prefer—as a spread, for seasoning foods, in dressing vegetables—but count the fat used in these ways as part of your total allowance for the day.
It is easier to diet when food looks so appealing that you don’t miss high-calorie foods or high-calorie extras.