Dear MakeMeThinner Readers ~
In recent months, Medifast/Take Shape For Life has been updating the Quick Start Guide (it is our program booklet) and making some changes to the portion sizes for the Lean and Green meal.
Medifast knows that once people make a decision to lose weight, we want it off right NOW, right?
Yup, we want to lose those unwanted pounds as rapidly as possible – to lose the flabber and maintain our health - and we wanna do it without sacrificing flavor and some of our favorite healthy foods.
With that in mind, Medifast has updated the suggested portion sizes for spices, herbs and sauces that we add to our daily food plan.
Medifast just released an updated guide for us and I want to share it with you.
(Please note that previous lists and writings indicated people could have more sweeteners than this list recommends.
Drat! More restrictions for our sweet tooth! Phoo…but then again, I’d rather have a shorter weight loss trip and thinner thighs so I shall limit my packets of Splenda, if that’s what it takes.)
Here ya go, People, the brand new, hot off the ‘puter recommendations for condies and sauces:
CONDIMENT PORTION SIZE RECOMMENDATIONS:
Condiments can help to enhance the flavor and variety of the Medifast meals in addition to your lean and green meal.
Please note that the calorie and carbohydrate content of products will vary depending on the brand or variety of the product used.
The following list is provided to serve as a general guideline of portion sizes to stay under for items commonly consumed.
Typically, a condiment should provide NO MORE THAN
1 gram of CARBOHYDRATE per option’s serving size.
Please read nutrition labels to determine whether your
specific product is appropriate for use in terms of carbohydrate content.
Reminder: Limit Condiment Options to less than 3 grams per day
Barbeque Sauce
•Regular: ½ tsp
•Sugar-Free: 1 tablespoon
Catsup, Regular: ½ tsp
Cocktail Sauce
•Regular: ½ tsp
•Sugar-Free: 1 tablespoon
Fish Sauce: 1 Tbsp
Horseradish: 1 tsp
Hot or Tabasco Sauce: 3 Tbsp
Mustard:
•Yellow: 1 Tbsp or 3 packets
•Dijon: 1 tsp
•Sweet & Spicy: ½ tsp
Oyster Sauce: 1 tsp
Pasta/Marinara Sauce: 1 tsp
Salsa, Tomato-based varieties only: 1 Tbsp
Soy Sauce
•(Regular or low-sodium): 1 tsp or 1 packet
Steak Sauce: 1 tsp
Sweet and Sour Sauce: ½ tsp
Teriyaki Sauce
•Ready-to-use only [Nancy’s take here - not homemade Teri sauce; it’s too hard to do the nutritional analysis…if you decide to go that route, you’re on your own…]: 1 tsp
Tomato Paste: 1 tsp
Vinegar:
•Cider, White or Red Wine: 2 Tbsp
•Balsamic: 1 tsp
Wasabi: ½ tsp
Worcestershire Sauce: 1/4 tsp
FRESH Herbs & Spices
Basil: 1 cup or 45 leaves
Coriander (Cilantro): 9 sprigs or 1 cup leaves
Dill weed: 1 ½ cup or 70 sprigs
Garlic: 1 clove or 1 tsp minced
Ginger root: 2 tsp
Parsley: ¼ cup or 15sprigs
Peppermint: 4 Tbsp or 100 leaves
Rosemary: 2 Tbsp
Seaweed: 1 Tbsp
Spearmint: 2 Tbsp
Thyme: 5 tsp or 1 ½ Tbsp
Dried Herbs and Spices
Allspice, ground: ½ tsp
Anise Seed, whole: ½ tsp
Basil, dried: 1 tsp ground or 2 tsp leaf
Bay leaf: 2 tsp crumbled
Capers, canned: 2 Tbsp drained
Caraway Seed: ½ tsp
Cardamom: ½ tsp
Celery Seed: 1 tsp
Cinnamon, ground: ½ tsp
Cloves, ground: ½ tsp
Coriander (cilantro): leaf dried: 1 Tbsp
Cumin Seed whole: 1 tsp
Curry Powder: ½ tsp
Dill Seed: ½ tsp
Dill weed, dried: 1 tsp
Fennel Seed: ½ tsp
Fenugreek Seed: ¼ tsp
Garlic Powder: ¼ tsp
Ginger, ground: ½ tsp
Mace, ground: 1 tsp
Marjoram, ground: 2 tsp
Mustard Seed: ½ tsp
Nutmeg, ground: ½ tsp
Onion powder: ½ tsp
Oregano dried: ½ tsp ground or 1 tsp leaf
Paprika: ½ tsp
Parsley, dried: 1 Tbsp
Pepper, ALL varieties: ½ tsp
Poppy Seed: 1 tsp
Poultry Season: 1 tsp
Pumpkin Pie Spice: ½ tsp
Rosemary, dried: 1 tsp
Saffron: 2 tsp
Sage, ground: 1 Tbsp
Salt: 1/4 tsp
Savory, ground: 1 tsp
Spearmint, dried: 1 Tbsp
Tarragon, dried: 1 Tbsp leaves or 1 tsp ground
Thyme, dried: 1 tsp leaves or ground
Turmeric: ½ tsp ground
Seaweed, dried: 1 Tbsp
If you have any questions about additional items or serving sizes, please contact the Medifast/TSFL Nutritionists who are registered dieticians:
email: nutritionsupport@tsfl.com
Phone: (800) 509-1281