Welcome to your Saxenda Care Companion! Use your customized meal plan to design healthy meals and snacks that fit within the assigned calorie level.
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: www.saxendacarecanada.ca. Tracking what you eat will help our program Dietitians evaluate your intake, and help you stay on track! 1
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
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 70 110 kcal Protein 2 4 grams (g) Carbohydrate 20 30 grams (g) Fat 0.5 1 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 130 26 5 1 2 240 Bread, whole wheat 1 slice 86 16 3 1 2.4 184 Bun, hamburger, whole wheat Cereal, bran, dry, high fibre 1 bun 113 19 4 3 1.6 197 ½ cup (125 ml) 64 16 3 0.5 3.5 146 Couscous, cooked ½ cup (125 ml) 93 19 3 trace 0.7 4 Crackers, whole wheat 5 crackers 90 14 2 2.5 2 130 English muffin, whole wheat Muffin, bran, commercially prepared Oatmeal, large flake, cooked in water 1 muffin 126 25 5 1 2.6 216 ½ muffin 120 21 2.5 4 1.5 135 ¾ cup (175 ml) 99 17 4 2 2.6 1 Pasta, cooked, ½ cup (125 ml) 92 19.5 4.5 0.5 2.4 2 whole wheat Pita, whole wheat ½ pita 85 17.5 3 1 2.5 170 Quinoa, cooked ½ cup (125 ml) 70 13 2 1 1.3 4 Rice noodles, cooked ½ cup (125 ml) 102 23 1 trace 1 16 Rice, brown, cooked ½ cup (125 ml) 115 24 3 1 1.5 5 Tortilla, wheat, small 1 wrap 110 19 2.5 2 1.0 205 Fill in information for your favourite foods here! 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 50 65 kcal Protein trace 1 gram (g) Carbohydrate 10 14 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 72 19 trace trace 2.6 1 Apple juice, canned/ bottled ½ cup (125 ml) 60 15 trace trace 0.1 4 Applesauce, unsweetened ½ cup (125 ml) 55 15 trace trace 1.5 3 Avocado, raw ¼ medium 81 4.5 1 7.5 3.4 3.5 Banana ½ medium 59 13.5 0.5 trace 1.1 0.5 Blueberries ½ cup (125 ml) 44 11 1 trace 2 1 Fruit cocktail, canned, ½ cup (125 ml) 58 15 1 trace 1.3 5 juice Raisins ¼ cup (60 ml) 110 29 1 trace 1.3 4 Orange 1 medium 62 15 1 trace 2.3 0 Orange juice ½ cup (125 ml) 58 13 1 trace 0.3 1 Peach, raw 1 medium 38 9 1 trace 1.9 0 Pineapple, cubes ½ cup (125 ml) 82 11 trace trace 1.1 1 Prunes, dried, 3 prunes 50 16 1 trace 1.8 1 uncooked Strawberries 7 strawberries 27 6 1 trace 1.9 1 Watermelon ½ cup (125 ml) 24 6 trace trace 0.3 1 Fill in information for your favourite foods here! 7
VEGETABLES Vegetables are nutritious and delicious! One serving generally provides: Calories 10 40 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 18 3 2 trace 1.6 8 Beans, green, cooked ½ cup (125 ml) 22 5 1 trace 1.9 4 Beets, sliced, cooked ½ cup (125 ml) 40 9 2 trace 1.8 69 Broccoli, raw ½ cup (125 ml) 16 3 1 trace 1.1 15 Carrot, baby, raw 8 carrots 28 7 1 trace 1.4 62 Celery, raw 1 medium stalk 6 1 trace trace 0.6 32 Corn, sweet, boiled ¼ cup (60 ml) 41 9.5 1.5 0.5 1 4 Cucumber, raw, peeled 4 slices 3 1 trace trace 0.2 1 Eggplant, cooked, drained Lettuce, romaine, shredded ½ cup (125 ml) 18 5 trace trace 1.3 1 1 cup (250 ml) 10 2 1 trace 1.2 5 Onions, yellow, raw ¼ cup (60 ml) 17 4 trace trace 0.6 1 Peppers, green, sweet, raw Potato, white, baked with skin ½ pepper 16 4 1 trace 1.2 2 ½ potato 81 18.5 2 trace 1.9 8.5 Tomato, raw 1 medium 22 5 1 trace 1.5 6 Vegetables, mixed, frozen ½ cup (125 ml) 63 13 3 trace 2.8 34 Fill in information for your favourite foods here! 9
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 90 170 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) 167 0 23 8 0 65 Beans, kidney, canned ¾ cup (175 ml) 195 34.5 13.5 1.5 9 630 Chicken, breast, 2.5 oz (75 g) 119 0 25 3 0 57 roasted, skinless Chickpeas, canned ½ cup (125 ml) 141 26.7 6 1.3 5.2 354 Egg, hardboiled 2 large 156 2 12 10 0 124 Fish, halibut, baked 4 oz (115 g) 137 0 26 2.6 0 67.5 Fish, salmon, Atlantic, 2.5 oz (75 g) 155 0 17 9 0 46 baked Lentils, boiled w/o salt ¾ cup (175 ml) 190 32 14 1 5.9 4 Nuts, mixed, raw, ¼ cup (60 ml) 206 9 6 18 3.1 4 unsalted Peanut butter, smooth, 2 tbsp (30 ml) 184 7 7 16 2.5 2 natural Pork, tenderloin, 2.5 oz (75 g) 108 0 21 2 0 44 roasted Shrimp, cooked, boiled 12 jumbo 90 0 18 1.5 0 201 Tofu, regular, firm 5.3 oz (150 g) 113 1.8 12.7 6.5 0 16 Tuna, packed in water, 4 oz (115 g) 131 0 28.5 2.5 0 381 drained Turkey breast, deli 3 slices 95 6 12 3 0 1008 Fill in information for your favourite foods here! 11
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 60 100 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: http://www.mhp.gov.on.ca/en/healthy-ontario/healthy-eating/portion-sizes.asp. 12 ITEM SVG SIZE CAL (kcal) CHO (g) PRO (g) FAT (g) FIBRE (g) SODIUM (mg) Buttermilk 1 cup (250 ml) 104 12 9 2 0 272 Cheese, cheddar, regular 25 g (1 oz) 101 trace 6 8.5 0 156 Cottage cheese, 1% ½ cup (125 ml) 86 3 15 1 0 500 Cream cheese, light 2 tbsp (30 ml) 70 2 3 5 0 90 Cream, half and half, 10% 1 tbsp (15 ml) 18 trace trace 2 0 6 Kefir, plain ¾ cup (175 ml) 104 7 6 6 0 70 Milk, almond, original 1 cup (250 ml) 60 9 1 3 0 160 Milk, evaporated, 2% 1 cup (250 ml) 122 15 10 3 0 149 Milk, skim 1 cup (250 ml) 88 13 9 trace 0 109 Milk, 1% 1 cup (250 ml) 108 13 9 3 0 113 Milk, 2% 1 cup (250 ml) 129 12 9 5 0 106 Milk, soy, unsweetened 1 cup (250 ml) 85 4 7 4 0 95 Yogurt, plain, 2% ¾ cup (175 ml) 114 13 10 3 0 127 Yogurt, plain, 0% ¾ cup (175 ml) 79 9 8 trace 0 113 Yogurt, Greek, plain, non-fat ¾ cup (175 ml) 105 8 17 0 0 82 Fill in information for your favourite foods here! 13
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 32 40 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) 34 0 0 4 0 28 Butter, unsalted 1 tsp (5 ml) 34 0 0 4 0 9 Lard 1 tsp (5 ml) 39 0 0 4 0 0 Margarine, non-hydrogenated Margarine, non-hydrogenated, calorie-reduced 1 tsp (5 ml) 34 trace trace 4 0 52 1 tsp (5 ml) 17 trace trace 2 0 46 Mayonnaise, light 1 tbsp (15 ml) 51 1 trace 5 0 107 Oil, flaxseed 1 tsp (5 ml) 42 0 0 4.5 0 0 Oil, canola 1 tsp (5 ml) 42 0 0 4.5 0 0 Oil, olive 1 tsp (5 ml) 40 0 0 4.5 0 0 Salad dressing, 1 tbsp (15 ml) 45 2 0 5 0 145 balsamic Salad dressing, Italian 1 tbsp (15 ml) 43 2 trace 4 0 246 Salad dressing, French, 1 tbsp (15 ml) 33 4 trace 2 0 165 low fat Salad dressing, ranch, 1 tbsp (15 ml) 36 3 trace 3 0 151 low fat Shortening 1 tsp (5 ml) 38 0 0 4 0 0.5 Sour Cream, light, 5% 2 tbsp (30 ml) 21 1 1 2 0 11 Fill in information for your favourite foods here! 15
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 7 2 0 trace 0.1 trace Honey 1 tsp (5 ml) 22 6 trace 0 trace trace Jam 1 tsp (5 ml) 19 4.5 0 0 trace 2 Ketchup 1 tbsp (15 ml) 20 4.5 0.2 0 0.1 154 Maple syrup 1 tsp (5 ml) 18 4.5 0 0 0 0.5 Sugar, white 1 tsp (5 ml) 16 4 0 0 0 0 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) 65 0 0 0 0 0.5 Alcohol, wine, white 4 oz (125 ml) 85 1 trace 0 0 6 Candy, jellybeans 8 candies 84 21 0 trace trace 11 Soft drink, ginger ale 1 cup (250 ml) 88 23 0 0 0 18 16 TWO SERVING ITEM SVG SIZE CAL (kcal) CHO (g) PRO (g) FAT (g) FIBRE (g) SODIUM (mg) Alcohol, beer 1 can (12 oz) 153 10 1 0 0 14 Candy, caramel 4 candies 154 31 2 2.7 0.5 99 Ice cream, vanilla, regular ½ cup (125 ml) 153 18 3 8 0.5 61 Soft drink, cola 1 cup (250 ml) 110 28 trace 0 0 10 THREE SERVING ITEM SVG SIZE CAL (kcal) CHO (g) PRO (g) FAT (g) FIBRE (g) SODIUM (mg) Alcohol, cocktail, daiquiri ½ cup (125 ml) 237 9 trace trace 0.1 6 Alcohol, vodka cooler 1 can (355 ml) 226 34 trace 1 0.3 12 Almonds, chocolate covered Chocolate hazelnut spread Chocolate, semisweet, chips 13 almonds 234 15.6 5.2 15.5 1.8 21 2 tbsp (30 ml) 203 23 2 11 2 15 ¼ cup (60 ml) 204 27 2 13 2.5 5 17
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 1.5 1 Water 1 cup Crackers, whole wheat w/ peanut butter 5 1 0.5 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 1 0.5 Total 3.5 1 4.5 2.5 2 1 1 Activity Walking Time 60 minutes Barriers Feeling fatigued Rate day 18 Total Activity Time Barriers Rate day 19
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