47
1 medium potato
= computer mouse
1 medium piece of
fruit = tennis ball
1 -1/2 oz cheese
= 3 dice
Grocery List
BREAD & GRAINS
100% whole wheat bread
Sprouted grain breads
Light or whole wheat english muffi ns
Sandwich or bagel thins
Corn or low-carb whole wheat tortillas
High-fi ber wraps
Plain oats: 1 minute or old fashioned
Whole grains: brown rice, bulgar, barley, quinoa,
couscous
Tips: Look for 100% whole wheat as the fi rst ingredient.
Look for 4g of fi ber per slice or 5g per 2 slices of light or
diet bread. Aim for bread with less than 100 calories per
slice.
OPTIONAL TREATS
1/2 cup lowfat ice cream
1 small bag of baked potato chips
1oz dark chocolate
4oz of wine or 12oz light beer
3 cups air-popped or light popcorn
* some foods are a combination of protein and carbs or protein and fat
Bowflex
®
Body Weight Loss Guide
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