Welcome to your Saxenda. Care Companion! Use your customized meal plan to design healthy meals and snacks that fit within the assigned calorie level.

Transcription

1 Welcome to your Saxenda Care Companion! Use your customized meal plan to design healthy meals and snacks that fit within the assigned calorie level.

2 Please place your customized meal plan sticker here: TOTALS Grains Fruits Vegetables Meat & alt. Milk & alt. Fats Other Name: kcal per day YOUR CUSTOMIZED MEAL PLAN Attached to your welcome letter is a customized meal plan sticker. Peel the sticker off the letter and place it in the space provided above. SaxendaCare Registered Dietitians have designed your customized meal plan with your weightloss goals in mind. This customized meal plan sticker lists the number of servings of each food group by meal, so that you can track your intake using the daily journal. We have provided a copy of the daily journal at the back of this book, but we encourage you to print more journal pages from the program website: Tracking what you eat will help our program Dietitians evaluate your intake, and help you stay on track! 1

3 HOW TO USE THE SAXENDA CARE COMPANION! This guide lists many of the foods you eat most often, listed by their food group (e.g., Grains, Fruits, Vegetables, Meat and Alternatives, etc.). The information provided on each food group includes the number of calories and the total carbohydrate, protein, fat, fibre and sodium content in one serving. Use this information to plan healthy balanced meals from a variety of different food groups. A note about portions: each food item has a corresponding portion that represents one serving. Pay special attention to portion size to ensure you re sticking to your meal plan. Please note that the other group has more calorie dense foods and so some choices represent more than one serving. For these tricky foods, simply follow the charts provided. We ve also included a helpful nutrition tip on every page, so read up and learn the hints and tricks to healthy meal planning! 2 TABLE OF CONTENTS Food Group Page Number Grains 4 Fruits 6 Vegetables 8 Meat and Alternatives 10 Milk and Alternatives 12 Fats and Oils 14 Other 16 Daily Journal 18 3

4 GRAINS Grain products provide fibre and carbohydrates that help you feel full and satisfied. Choose whole grain and enriched products more often for extra nutritional benefits such as iron, zinc and B vitamins. One serving generally provides: Calories kcal Protein 2 4 grams (g) Carbohydrate grams (g) Fat gram (g) Find the nutrition information of your favourite grain products on the next page. Extra, extra, read all about it! Label reading is an important part of making healthy food choices. The Nutrition Facts panel outlines one serving of the food, and the nutritional value of that serving. It will indicate key information such as calorie content, grams of fat, sodium and sugars values. This will help you to make food choices that are in line with your weight-loss goals. We ve included 3 blank lines on every page of your Saxenda Care Companion for you to insert foods you like that we might not have included in the food list. Use the nutrition facts table to fill in these lines with their nutritional information! 4 ITEM SVG SIZE CAL (kcal) CHO (g) PRO (g) FAT (g) FIBRE (g) SODIUM (mg) Bagel, whole grain ½ bagel Bread, whole wheat 1 slice Bun, hamburger, whole wheat Cereal, bran, dry, high fibre 1 bun ½ cup (125 ml) Couscous, cooked ½ cup (125 ml) trace Crackers, whole wheat 5 crackers English muffin, whole wheat Muffin, bran, commercially prepared Oatmeal, large flake, cooked in water 1 muffin ½ muffin ¾ cup (175 ml) Pasta, cooked, ½ cup (125 ml) whole wheat Pita, whole wheat ½ pita Quinoa, cooked ½ cup (125 ml) Rice noodles, cooked ½ cup (125 ml) trace 1 16 Rice, brown, cooked ½ cup (125 ml) Tortilla, wheat, small 1 wrap Fill in information for your favourite foods here! 5

5 FRUITS Fruits are full of fibre and nutrients. Choose raw fruits instead of fruit juice and dried fruit to limit sugar and increase fibre intake. One serving generally provides: Calories kcal Protein trace 1 gram (g) Carbohydrate grams (g) Fat 0 1gram (g) Find the nutrition information of your favourite fruits on the next page. Water it s all natural! If you re thirsty, drink water! Having a glass of water with meals will help to fill you up, and keep you hydrated. Drinking fruit juices, specialty coffee beverages and sodas will add extra sugar and calories to your diet. Over time, this excess sugar will contribute to weight gain and impact your weight-loss goals. Consider adding a slice of lemon or lime to give your water a splash of flavour without the extra calories. Sugar-free flavoured water beverages are also an excellent alternative! 6 ITEM SVG SIZE CAL (kcal) CHO (g) PRO (g) FAT (g) FIBRE (g) SODIUM (mg) Apple, raw w/ skin 1 medium trace trace Apple juice, canned/ bottled ½ cup (125 ml) trace trace Applesauce, unsweetened ½ cup (125 ml) trace trace Avocado, raw ¼ medium Banana ½ medium trace Blueberries ½ cup (125 ml) trace 2 1 Fruit cocktail, canned, ½ cup (125 ml) trace juice Raisins ¼ cup (60 ml) trace Orange 1 medium trace Orange juice ½ cup (125 ml) trace Peach, raw 1 medium trace Pineapple, cubes ½ cup (125 ml) trace trace Prunes, dried, 3 prunes trace uncooked Strawberries 7 strawberries trace Watermelon ½ cup (125 ml) 24 6 trace trace Fill in information for your favourite foods here! 7

6 VEGETABLES Vegetables are nutritious and delicious! One serving generally provides: Calories kcal Protein trace 2 grams (g) Carbohydrate 2 8 grams (g) Fat 0 trace grams (g) Find the nutrition information of your favourite vegetables on the next page. Fill up on veggies! Vegetables are low in calories and high in fibre and nutrients, making them filling and nutritious. Fill half of your plate with veggies to help reduce the portion size of carbohydrates and protein at meals. Consider steaming or baking vegetables to help maintain valuable nutrients; some nutrients are lost in the water during the boiling process. Vegetables can be lightly seasoned with herbs to bring out the flavour, instead of adding margarine or oil. Starchy vegetables such as corn and potatoes should be eaten in smaller portions. Their natural starch content makes them a higher calorie vegetable choice. 8 ITEM SVG SIZE CAL (kcal) CHO (g) PRO (g) FAT (g) FIBRE (g) SODIUM (mg) Asparagus, fresh, cooked 6 spears trace Beans, green, cooked ½ cup (125 ml) trace Beets, sliced, cooked ½ cup (125 ml) trace Broccoli, raw ½ cup (125 ml) trace Carrot, baby, raw 8 carrots trace Celery, raw 1 medium stalk 6 1 trace trace Corn, sweet, boiled ¼ cup (60 ml) Cucumber, raw, peeled 4 slices 3 1 trace trace Eggplant, cooked, drained Lettuce, romaine, shredded ½ cup (125 ml) 18 5 trace trace cup (250 ml) trace Onions, yellow, raw ¼ cup (60 ml) 17 4 trace trace Peppers, green, sweet, raw Potato, white, baked with skin ½ pepper trace ½ potato trace Tomato, raw 1 medium trace Vegetables, mixed, frozen ½ cup (125 ml) trace Fill in information for your favourite foods here! 9

7 MEAT AND ALTERNATIVES Protein is an essential part of a healthy diet. Aim to increase lean protein choices by choosing lean cuts of meat, lentils and fish each week. One serving generally provides: Calories kcal Protein 5 25 grams (g) Carbohydrate 0 30 grams (g) Fat 4 10 grams (g) Find the nutrition information of your favourite meats and alternatives on the next page. Note that 3 oz. is equivalent in size to a deck of cards. Aim for palm-sized portions! Having protein rich foods with each meal will help you to feel satisfied for longer after the meal. Choose lean protein sources more often, because they are lower in calories and fat. These include white meats like chicken and turkey, fish and beans or lentils. Trimming visible fat and removing poultry skin will also reduce the fat and calorie content. Baking, broiling or barbequing are excellent ways to cook meat without adding extra calories. 10 ITEM SVG SIZE CAL (kcal) CHO (g) PRO (g) FAT (g) FIBRE (g) SODIUM (mg) Beef, ground, extra lean, cooked 2.5 oz (75 g) Beans, kidney, canned ¾ cup (175 ml) Chicken, breast, 2.5 oz (75 g) roasted, skinless Chickpeas, canned ½ cup (125 ml) Egg, hardboiled 2 large Fish, halibut, baked 4 oz (115 g) Fish, salmon, Atlantic, 2.5 oz (75 g) baked Lentils, boiled w/o salt ¾ cup (175 ml) Nuts, mixed, raw, ¼ cup (60 ml) unsalted Peanut butter, smooth, 2 tbsp (30 ml) natural Pork, tenderloin, 2.5 oz (75 g) roasted Shrimp, cooked, boiled 12 jumbo Tofu, regular, firm 5.3 oz (150 g) Tuna, packed in water, 4 oz (115 g) drained Turkey breast, deli 3 slices Fill in information for your favourite foods here! 11

8 MILK AND ALTERNATIVES Milk and dairy products are an excellent source of calcium and vitamin D. Include low-fat options daily to promote healthy bones and teeth. One serving generally provides: Calories kcal Protein 1 9 grams (g) Carbohydrate 3 11 grams (g) Fat 0 5 grams (g) Find the nutrition information of your favourite dairy and alternatives on the next page. Smaller portions can make a big impact! Eating appropriate portion sizes are a key part of successful weight loss and weight maintenance. Use smaller plates to avoid overeating and measure out your portions in advance. Put leftovers away to avoid going back for seconds. For a handy portion reference guide, visit this link: 12 ITEM SVG SIZE CAL (kcal) CHO (g) PRO (g) FAT (g) FIBRE (g) SODIUM (mg) Buttermilk 1 cup (250 ml) Cheese, cheddar, regular 25 g (1 oz) 101 trace Cottage cheese, 1% ½ cup (125 ml) Cream cheese, light 2 tbsp (30 ml) Cream, half and half, 10% 1 tbsp (15 ml) 18 trace trace Kefir, plain ¾ cup (175 ml) Milk, almond, original 1 cup (250 ml) Milk, evaporated, 2% 1 cup (250 ml) Milk, skim 1 cup (250 ml) trace Milk, 1% 1 cup (250 ml) Milk, 2% 1 cup (250 ml) Milk, soy, unsweetened 1 cup (250 ml) Yogurt, plain, 2% ¾ cup (175 ml) Yogurt, plain, 0% ¾ cup (175 ml) trace Yogurt, Greek, plain, non-fat ¾ cup (175 ml) Fill in information for your favourite foods here! 13

9 FATS AND OILS Fat is an important fuel source in our diets, and has many important functions in the body. A moderate amount is needed in the diet for good health. The customized meal plan we designed for you will ensure you get enough of this essential nutrient without breaking the calorie bank! One serving generally provides: Calories kcal Protein 0 1 gram (g) Carbohydrate 0 2 grams (g) Fat 2 4 grams (g) Find the nutrition information of your favourite fats and oils on the next page. Get fat-savvy! Many restaurant and fast foods are high in saturated and trans fats. These fats raise cholesterol levels in your body and are a source of unwanted calories. Plan ahead by looking up nutrition facts online so that you can make healthier menu choices at your favourite restaurants. Limit extra sauces and dressings to minimize the fat and calories that are added to your meal. You can also try ordering sauces on the side so that you can control how much is being added to your food. 14 ITEM SVG SIZE CAL (kcal) CHO (g) PRO (g) FAT (g) FIBRE (g) SODIUM (mg) Butter, salted 1 tsp (5 ml) Butter, unsalted 1 tsp (5 ml) Lard 1 tsp (5 ml) Margarine, non-hydrogenated Margarine, non-hydrogenated, calorie-reduced 1 tsp (5 ml) 34 trace trace tsp (5 ml) 17 trace trace Mayonnaise, light 1 tbsp (15 ml) 51 1 trace Oil, flaxseed 1 tsp (5 ml) Oil, canola 1 tsp (5 ml) Oil, olive 1 tsp (5 ml) Salad dressing, 1 tbsp (15 ml) balsamic Salad dressing, Italian 1 tbsp (15 ml) 43 2 trace Salad dressing, French, 1 tbsp (15 ml) 33 4 trace low fat Salad dressing, ranch, 1 tbsp (15 ml) 36 3 trace low fat Shortening 1 tsp (5 ml) Sour Cream, light, 5% 2 tbsp (30 ml) Fill in information for your favourite foods here! 15

10 OTHER What about all the other foods we like to eat? This section will be divided into four separate lists. You can choose foods from these lists according to the number of other food choices indicated on your customized meal plan. The lists will range from free foods to foods that are equivalent to 3 other servings. Remember that you can also adjust the food portion sizes to work with your customized plan. For example: a two serving food choice can become one serving by having half of the listed portion size. FREE ITEM SVG SIZE CAL (kcal) CHO (g) PRO (g) FAT (g) FIBRE (g) SODIUM (mg) Gum, chewing 1 stick trace 0.1 trace Honey 1 tsp (5 ml) 22 6 trace 0 trace trace Jam 1 tsp (5 ml) trace 2 Ketchup 1 tbsp (15 ml) Maple syrup 1 tsp (5 ml) Sugar, white 1 tsp (5 ml) ONE SERVING ITEM SVG SIZE CAL (kcal) CHO (g) PRO (g) FAT (g) FIBRE (g) SODIUM (mg) Alcohol, spirits (gin, rum, vodka, whisky) 1 oz (28 ml) Alcohol, wine, white 4 oz (125 ml) 85 1 trace Candy, jellybeans 8 candies trace trace 11 Soft drink, ginger ale 1 cup (250 ml) TWO SERVING ITEM SVG SIZE CAL (kcal) CHO (g) PRO (g) FAT (g) FIBRE (g) SODIUM (mg) Alcohol, beer 1 can (12 oz) Candy, caramel 4 candies Ice cream, vanilla, regular ½ cup (125 ml) Soft drink, cola 1 cup (250 ml) trace THREE SERVING ITEM SVG SIZE CAL (kcal) CHO (g) PRO (g) FAT (g) FIBRE (g) SODIUM (mg) Alcohol, cocktail, daiquiri ½ cup (125 ml) trace trace Alcohol, vodka cooler 1 can (355 ml) trace Almonds, chocolate covered Chocolate hazelnut spread Chocolate, semisweet, chips 13 almonds tbsp (30 ml) ¼ cup (60 ml)

11 DAILY JOURNAL Cereal, bran flakes 3/4 cup 1 Hungry Milk, skim 1 cup 1 Banana 1 1 Yogurt, low fat 3/4 cup 1 Hungry Water 2 cups Omelette, veggie 2 eggs 1 1 Hungry Lettuce, romaine w/ Italian dressing 1.5 cups Water 1 cup Crackers, whole wheat w/ peanut butter Distraction Tea, black 2 cups Salmon, baked 3 oz. 1 Hungry Rice, whole grain 1/2 cup 1 Asparagus, steamed, with margarine 1 cup 2 1 Water 1 cup Tea, black 1 cup Habit Cookie, oatmeal, small Total Activity Walking Time 60 minutes Barriers Feeling fatigued Rate day 18 Total Activity Time Barriers Rate day 19

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15 For additional resources and support, visit All trademarks owned by Novo Nordisk A/S and used by Novo Nordisk Canada Inc. Novo Nordisk Canada Inc., Skymark Avenue, Mississauga, Ontario L4W 5L6. Tel: (905) or /2015 Novo Nordisk Canada Inc. CA/SA/0515/0021E