teenguide[1]

7/27/2019 teenguide[1]

1/28

MedifastForTeens

MedifastForTeens

program guideprogram guide


2/28


3/28

1T S F L . c o m 8 0 0 . 5 7 2 . 4 4 1 7

TABLE OF CONTENTS

Welcome 2

Important Nutrients 5

Healthy Behaviors 6

Realistic Goals 10

Weight Loss Plan 12

Weight Maintenance Plan 12

Girls Weight Loss Plan 13

Boys Weight Loss Plan 16

Girls Weight Maintenance Plan 19

Boys Weight Maintenance Plan 22


4/28

WelcomeYouve taken the important rst step in controlling your weight and

improving your health! Please read this Mediast or Teens Program

Guide careully; it will provide you with the inormation that you need

to get started. As your body continues to grow, achieving and maintain-

ing a healthy weight is crucial to youroverall state o health. Take

Shape For Lie has meal plans specially designed to meet the needs o

adolescents 13-18 years old. These meal plans are convenient, they

emphasize portion controlled eating at regular intervals throughout

the day and best o all theyre simple to ollow!

Take Shape For Lie can help you achieve the healthy weight thats

right or you. Maintaining a healthy weight allows you to live lie to

the ullest. Successully lose weight and improve your health with

more than 60 Mediast Meals to complement your healthy eating meal

plan. Mediast has been recommended by over 15,000 physicians andproven in multiple clinical studies.

Chances are, youve chosen the Mediast or Teens Program or one

o two reasons: 1) you want to lose some weight, or 2) you want to

maintain your current weight as you grow taller, in order to live a

healthier, more active liestyle.

The Mediast or Teens Program consists o two unique Plans: 1) the

Weight Loss Plan, and 2) the Weight Maintenance Plan. Your Body

Mass Index (BMI) determines which plan to choose. BMI is a calcula-

tion based on your current height and weight. Beore beginning the

2


5/28

Mediast or Teens Program, we recommend that you see your pediatrician

or physician to help determine your BMI, and to determine whetherthis

program is right or you.

Ater your physician determines the right plan or you, work with your

physician to decide i routine monitoring is necessary while on the

Mediast or Teens Program. The goal is not only to achieve a healthy

weight, but to achieve it through healthy weight loss and your

physician can ensure that this goal is met.

Our goal or the Weight Loss Plan is to help you reach your goal

weight by promoting gradual weight loss through healthy ood choices.

Our goal or the Weight Maintenance Plan is to help you maintain

your current weight as you grow taller through healthy ood choices

that: 1) control calorie intake, 2) are nutritionally complete, and 3) are

fexible enough to adapt to an adolescents liestyle.

Mediast Meals are essential to achieving your goals. Mediast Mealsprovide you with convenient, great-tasting, healthy, portion- and

calorie-controlled oods that can be used either as meal add-ons or

as snacks. The Mediast or Teens Program is high in ber, combining

the unlimited use o whole grains, ruits and vegetables with ber-rich

Mediast Meals. This combination helps to control your hunger while

limiting your calorie intake. With todays busy liestyles, it can be

dicult to ollow a strict weight loss plan. The Mediast or Teens

Program provides you with fexibility, through the inclusion o

Sometimes Foods (referenced in the Plan Charts beginning on

Page 13) and through the convenient use o Mediast Meals as

alternatives to traditional oods.

3T S F L . c o m 8 0 0 . 5 7 2 . 4 4 1 7


6/28

Actively involved parents and a motivated teen are integral to the

success o the Mediast or Teens Program. Sometimes its hard to

make big changes alone, so consider enlisting a sibling or riend to get

active with you and help you stick with your healthy new habits.

The Mediast or Teens Program begins with the Weight Loss Plan.

Once your BMI is in the 85th-95th percentile, you can move to the

Weight Maintenance Plan. When your BMI is below the 85th percentile

you can use the healthy behaviors learned in the Weight Loss and

Weight Maintenance Plans to support a healthy weight or a lietime.

Continue to use Mediast Meals or convenient, portion controlled

meal add-ons and healthy snack choices.

Your Take Shape For Lie Health Coach is here to help you i you still

have questions or need more inormation.

4


7/28

Before we get started, lets brush up on some important facts

about nutrition and physical activity

Important NutrientsHealthy eating means getting the right balance o nutrients your

body needs each and every day. There are specifc nutrients your

body requires during adolescence. Make sure to ocus on getting the

ollowing nutrients daily:

CalciumAdequate calcium levels are important or developing strong bones.

More than one-third o your adult bone mass is deposited during

adolescence. Inadequate calcium intake during your teen years puts

you at risk or developing osteoporosis later in lie. The recommended

amount o calcium is 1,200 mg every day. Consuming 3 Mediast

Meals per day provides 1,050 mg o calcium. Low at dairy products

(such as milk and yogurt) are good choices to make up the dierence.

IronDuring adolescence, both boys and girls need adequate amounts o

iron to support their rapid growth. During growth spurts, iron helps

new muscle cells obtain oxygen or energy. The recommended amount

o iron or girls is 15 mg per day and or boys is 12 mg per day (girls

need a little more iron to account or menstrual losses). Iron defciencycauses anemia leading to atigue, weakness and decreased learning

ability. Consuming 3 Mediast Meals daily provides you with 13.5 mg

o iron. Other good sources o iron include lean meats, ortied whole

grain cereals, spinach, sh and shellsh.

5T S F L . c o m 8 0 0 . 5 7 2 . 4 4 1 7


8/28

ProteinGetting enough protein is important or growth, energy and the repair

o body tissues (like muscles). Mediast Meals are an excellent source

o protein, providing a signicant portion o the 45-60 grams that an

adolescent needs daily. Protein is the most satisying (or lling)

macronutrient, so it helps to curb your hunger.

Healthy BehaviorsYou can implement healthy behaviors to help with short- and

long-term weight control. To help achieve and maintain a healthy

weight, the ollowing behaviors are important:

Portion ControlOne o the reasons obesity has become such an alarming problem is

because serving sizes are oten 2-4 times what they ought to be. This

portion distortion leads to a passive over-consumption o calories

in other words, youre consuming calories without even knowing

what youre eating. Meal replacements (such as Mediast Meals) are an

excellent tool or learning to identiy appropriate portion sizes.

Did you know that restaurant portions are now 2-4 times the size o

standard serving sizes? Keep this in mind: calorie content increases

with portion size. Eating portion-controlled meals eectively reduces

total calorie intake and helps maintain weight loss results.

Take note o serving sizes on product packages. Consider or

example, a 200-calorie, 20-ounce bottle o non-diet soda that lists

2.5 servings on the package: since the calories listed on the package

are per serving, you will have consumed 500 total calories by

drinking the whole bottle which is equivalent to 5 Mediast Meals!

6


9/28

Eat BreakfastBreakast really is the most important meal o the day. Eating breakast

gives you the energy you need to start your day o right and helps you

ocus and learn in school. It also helps to jump-start your metabolism.

Studies show that individuals who do not eat breakast have a lower

metabolic rate compared to those who do. I youre on-the-go in the

morning, have a convenient Mediast Meal or breakast.

5 or 6 Small Meals for Best Meal FrequencyResearch shows that eating three square meals each day is really

not the best method o weight control. Instead, eating every 3 hours(when we normally experience physiologic hunger) is ideal. Eating

requently keeps you eeling uller during the day, and prevents dips

in blood sugar that may lead some individuals to binge-eat. With your

busy schedule, ready-to-go meal replacements are a convenient option

to help ensure you eat regularly (and properly) throughout the day.

Eat MindfullyEat slowly! That way, your stomach can signal your brain that it is ull.

It takes 20 minutes or the ull signal to reach your brain, so take

time to enjoy every bite. Notice your oods favor and texture as you

eat. Limit your eating while doing other activities such as watching TV,

so you remain aware o the quantity o ood you are eating. Chewing

each bite o ood 15-20 times helps slow down the eating process,

and allows you to savor the favor o your ood more.

Drink Lots of FluidsDrink at least 6-8 cups o water each day. In addition, you may drink

up to 16 ounces o any non-caloric (calorie-ree) beverage including

7T S F L . c o m 8 0 0 . 5 7 2 . 4 4 1 7


10/28

unsweetened iced tea, herbal tea, coee, diet soda and calorie-ree

drink mixes such as Crystal Light or Sugar Free Kool-Aid.

Eat More Meals at HomeResearch has demonstrated that the more meals you eat in the home

(or take to school aterpreparing at home), the greater success youll

have with weight loss. Limit your restaurant outings (especially those

involving ast-ood establishments) as much as possible.

Physical Activity

Being physically active helps you build lean muscle mass and strongbones. Physical activity also increases your fexibility, improves your

balance and helps you control your weight. Equally important, physical

activity makes you eel good emotionally, increases your sel-esteem

and reduces your risk or chronic diseases like heart disease and type

2 diabetes. Watching TV and playing video games are associated with

higher body at so replace ater-school TV and video games with a

un physical activity! Make a plan to improve your health by limiting

TV and video games

(screen time) to less

than 2 hours each

day.

8


11/28

9

Teens should be physically active

or 60 minutes or more on most

(preerably all) days o the week.

Smaller bouts o activity (as little

as 30 minutes a day) can also

be benecial. Find activities that

you enjoy and can do every day.

Some suggestions include:

brisk walking

roller skating gymnastics

running

jumping rope

hiking

swimming laps

playing on the

playground soccer

cycling

dancing

tag games

home exercise

pleasure walking

climbing stairs

walking your dog

volleyball

basketball

T S F L . c o m 8 0 0 . 5 7 2 . 4 4 1 7


12/28

10

Aerobic activities are continuous activities that increase both your

heart rate and your breathing rate. Remember to drink fuids regularly

during and ater physical activity to prevent dehydration.

A great way to promote healthy liestyles is or your whole amily to

get involved. Spend time together through physical activity. Encourage

your amily to take a long walk or bike ride together a ew evenings

a week!

Realistic GoalsReview your current eating habits and identiy where small changesmight lead to healthier eating. For instance, can you cut back on

drinking sweetened sodas or add more ruits and vegetables to

your diet?

Next, try to identiy potential barriers to your success and consider

ways to overcome them. Become aware o eating triggers andsuccess saboteurs and stay away rom them. For example, do you go

to a ast-ood place ater school every day with your riends? Replace

the ast-ood with another activity. Instead o giving in to peer pressure,

nd riends who are supportive o you and your goals.

Keep a journalKeeping a journal makes you aware o your daily eating habits. Track

what, how much and how requently you eat. Note i youve eateno-

plan oods, and also which ood items you may be over-consuming.

Keep a ood journal on your laptop, PDA or in a paper notebook.


13/28

11

Eat fruits and vegetables each dayFive servings o ruits and vegetables can help keep you healthy when

consumed as part o a well-balanced and nutritious eating plan.

Not a fan of fruits and vegetables? Do 5 servings sound like a lot?

Getting in 5 servings each day is really not that hard! Here are

some ideas:

1. slice bananas or strawberries on top o yourbreakast cereal

2. have a salad with lunch

3. eat carrot sticks or an aternoon snack4. stir some ruit into low at yogurt

5. blend ruit and low at yogurt with ice or agreat smoothie

6. eat ruit cocktail with lunch

7. add ruit to your Mediast puddings

8. blend ruit with your Mediast shakes

9. add a vegetable (or two!) to your dinner

10. eat resh ruit as a mid-morning snack

Try just hal o these yummy suggestions and youve gotten in your 5

servings o ruits and vegetables!

Is your kitchen stocked with ruit and vegetables? No? Try keeping abowl o resh ruit on the counter and resh-cut produce at eye-level in

the rerigerator. To add variety and nd new avorites, pick a new ruit

or vegetable to try each time you visit the grocery store. Choose

a variety o dierent colored ruits and vegetables or the most nutrition

there are so many to choose rom!

T S F L . c o m 8 0 0 . 5 7 2 . 4 4 1 7


14/28

12

Weight Loss PlanI your BMI is >95th percentile, begin with the Weight Loss Plan.

The Weight Loss Plan charts on the ollowing pages are gender-specic

and show how many servings you should eat rom each ood group.

You can use the Weight Loss Sample Menus as a guide to what you

should eat each day.

Weight Maintenance PlanYou can move to orstart with the Weight Maintenance Plan i your

BMI is in the 85th-95th percentile. The Weight Maintenance Plan charts

on the ollowing pages are gender-specifc and show how manyservings you should eat rom each ood group. You can use the Weight

Maintenance Sample Menus as a guide to what you should eat each

day. Make sure NOT to use the Weight Maintenance Plan charts beore

youre ready.

Congratulations on your decision to improve your health.

Good luck on your journey!


15/28

13

Girls Weight Loss Plan(BMI >95th percentile) Approximately 1,600 calories

Food Group(Number o Servings)

What counts asONE serving?

Tips

Mediast Meals(Choose 3 Meals daily)

1 Mediast Meal (choose

rom shakes, soups, stew,

chili, oatmeal, scrambled

eggs, ruit drinks, iced teas,

hot beverages, bars and

puddings)

Limit to1 Mediast

bar daily.

Combine MediastMeals with your

avorite oods.

Fruits & Vegetables(Choose at least 5 servings

daily)

1 piece medium-sizedresh ruit such as pear,

apple, etc.

1/2 cup resh cubedruit such as water-melon, cantaloupe,

honeydew, etc.

1/2 cup resh berriessuch as blueberries,

raspberries, boysenber-

ries, etc.

1/2 cup canned ruit 17 resh grapes 1/2 graperuit 1/2 large banana or

whole small banana 1/2 cup cooked or

raw vegetables

1 cup salad greensAcceptable substitution:

4 oz 100% ruit juiceor 1 serving o ruit

Unlimited ruits andvegetables are encour-

aged. Have at least 5

servings daily.

Choose canned ruitspacked in water ornatural juices only

(rather than packed in

syrup).

Low Fat Dairy(Choose 2 servings daily)

8 oz milk, lactaidor soymilk

4-8 oz low at yogurt

Always choose low ator at-ree dairy oods.

Choose skim or 1%

milk and low at yogurt.

Cheese should not beconsidered a dairy

option you can use

cheese as a substitute

or lean meat/protein.

T S F L . c o m 8 0 0 . 5 7 2 . 4 4 1 7


16/28

14

Girls Weight Loss Plan continuedFood Group

(Number o Servings)What counts asONE serving?

Tips

Whole Grains(Choose 2 servings daily)

1 slice whole grainbread OR 2 sliceslow calorie lite

whole grain bread (less

than 40 calories/slice)

1/2-1 cup cold cereal 1/2 cup cooked cereal 1/3 cup cooked brown

or wild rice

1/2 cup whole wheatpasta

Bread:choose whole grain

varieties that have 2 or moregrams o ber per slice.

Cereal: choose whole grain

varieties that have 5 or more

grams o ber per serving.

Choose unsweetenedcereals.

Meat/Protein(Choose 2 servings daily)

4 oz lean meat 1 cup dry beans or peas 1 cup 1% cottage cheese 4 oz low at cheese

Acceptable substitution:

1 Tbsp plain nuts orpeanut butter or 1

ounce o lean meat

LeanMeat:lean bee orpork, chicken, turkey, sh or

shellsh.

Choose meats thatare baked, grilled,

broiled or poached

not ried.

Remove skin rompoultry.

Fats(Limit to 2 servings daily)

1 Tbsp cream cheese 1 tsp butter, margarineor cream 1 Tbsp reduced at salad

dressing

Choose reduced atoptions when available. Choose a trans at-reemargarine.

Beverages(Drink at least 6-8 cups each

day)

Choose calorie-ree beverages

such as:

water hot or cold unsweetened

tea or coee

calorie-ree drink mixessuch as Crystal Lightor Diet Kool-Aid

diet soda

Avoid sugary drinks. Limit caeine-containing

beverages to 3 cups per

day (caeine eects are

more pronounced while

on a low calorie diet).

Sometimes Foods(Limit to 1 small serving, 3

times per week maximum)

Desserts,sweetsandjunk

foods: cookies, candy, soda

pop, donuts, cake, chips,

hot dogs, nachos, rench

ries or ried oods such as

ried chicken.


17/28

15

Girls Weight Loss Sample Menus

Menu1Breakfast-MediastBlueberryO

atmeal mixed

with 1/2cup reshblueberries, 1slicewhole

wheattoastwith1tspbutter

Lunch -4ozchickenbreast,1cupgreenbeans,

6ozlowatyogurt, 1/2cup ruitcocktail

Mid-Afternoon-Mediast Chocolate Bar,

8ozskimmilk

Dinner-4 ozporkloin, 1cup broccoli, 1whole

wheatdinnerrollwith 1 tspmargarine,1cup

cannedpears

Evening -Mediast VanillaPuddingmixed with

1/2 cupstrawberries

Menu2Breakfast-MediastScrambled E

ggs,

1 reshorange

Lunch-Sandwich2 slices wholewheatbread

3ozdeliham, 1oz(1slice)reducedatprovo-

lonecheese, lettuce, tomato, mustard, 1/2cup

cubedmelon,MediastCaramelNutBar

Mid-Afternoon-MediastDutchChocolate

Shakemade with8ozskimmilkinsteado

waterand blendedwith 1 cupresh strawberries

Dinner-4ozgrilledsalmon,2cups salad

greenswithrawtomatoes andcucumbers, 2

TbsplowatItalian salad dressing, 1/2cup

cannedpears

Evening -6oz lowat yogurt

Menu3Breakfast-Cereal1cupbranakescereal,1/2cupreshblueberries,8ozskimmilkLunch-MediastChickenNoodleSoupwith4ozdicedchickenadded,1cupsaladgreens,1Tbspreducedatsaladdressing, 1reshappleMid-Afternoon-MediastChocolatePuddingmixedwith1/2cupreshraspberries

Dinner-TacoSalad4oztaco-seasonedgroundturkey, 2cupsshreddedlettuce,1/2cupdiced tomatoandonion,5-10blackolives(sliced),1/3cupMexican-seasonedbrownriceEvening-MediastOatmealRaisinBar,8ozskimmilk

T S F L . c o m 8 0 0 . 5 7 2 . 4 4 1 7


18/28

16

Boys Weight Loss Plan(BMI >95th percentile) Approximately 1,800 calories



Tips







puddings)

Limit to1 Mediast

bar daily.


avorite oods.


daily)


apple, etc.


honeydew, etc.



ries, etc.



raw vegetables


4 oz 100% ruit juiceor 1 serving o ruit



servings daily.



syrup).





Choose skim or 1%

milk and low at yogurt. Cheese should not be

considered a dairy

option you can use




19/28

17

Boys Weight Loss Plan continuedFood Group


Tips






or wild rice












ounce o lean meat


shellsh.


broiled or poached

not ried.




dressing



day)


such as:

water diet soda hot or cold unsweetened

tea or coee














ried chicken.

T S F L . c o m 8 0 0 . 5 7 2 . 4 4 1 7


20/28

18

Boys Weight Loss Sample Menus

Menu1Breakfast-Cereal2cups bran

fakescereal,

1/2cupslicedblueberries, 8oz 1%lowatmilk

Lunch-Sandwich2 slices wholewheatbread,

3oz deliturkey,1oz(1slice)lowatcheese,

lettuce, tomato, andcucumberslices, 1tsp

mustard, 1tspmayonnaise, 17grapes, 6 ozlow

at yogurt


Shakeblendedwith 1 small banana

Dinner-MediastChickenNoodleSoup, 4 oz

chickenbreastcookedin1tsp oliveoil, 1 cup

carrots with1tspbutter, 1/2cupsliced peaches

Evening-Mediast Smore GranolaBar

Menu2Breakfast-MediastPeachOatm

ealmixedwith

1/2cup cannedslicedpeaches, 1slicewhole

wheattoastwith1tsppeanut

butter, 8 oz1% low at milk

Lunch-Sandwich 1 wholewheatbun,

4 ozroast bee, lettuce, tomato, mustard,

1reshplum, 8 ozlowatruit-favored yogurt

Mid-Afternoon-MediastChocolatePudding

mixedwith1/2 cuppittedcherries

Dinner-5ozorange roughyshllet,1cup

cookedgreen beans with 1tspmargarine, 1/2

cupwholegrainpasta with 1 tspmargarine,

1 cup canned pears,8 oz1% low at milk

Evening -MediastCaramelNutBar

Menu3Breakfast-Sandwich2sliceswhole wheattoast, MedifastScrambledEggs,1tspmargarineLunch-Salad 4ozgrilledshrimpservedover2cupsmixedsaladgreens, 1Tbspreducedatsaladdressing,1reshpear,8oz1%lowatmilkMid-Afternoon-MediastStrawberryCrmeShakemadewith8oz1%lowfatmilkinsteadofwaterandblendedwith1/2cupfreshstrawberriesDinner-MediastCreamoTomatoSoup, Sand-wich1wholewheatroll, 3ozturkeyburger,1oz(1slice)reducedatprovolonecheese,lettuce,tomato,onion,ketchup,mustard,1cupcookedasparaguswith1tspmargarine,1/2cupreshruitsalad

Evening-6ozlowatyogurt


21/28

19

Girls Weight Maintenance Plan(BMI 85-95th percentile) Approximately 1,800 calories



Tips







puddings)

Limit to1 Mediast

bar daily.


avorite oods.


daily)


apple, etc.


honeydew, etc.



ries, etc.



raw vegetables


1/2 cup (4 oz) 100% ruit

juice or 1 serving o ruit



servings daily.



syrup).





Choose skim or 1%


considered a dairy

option you can use



T S F L . c o m 8 0 0 . 5 7 2 . 4 4 1 7


22/28

20

Girls Weight Maintenance Plan continuedFood Group


Tips






or wild rice












ounce o lean meat


shellsh.


broiled or poached

not ried.




dressing



day)


such as:


tea or coee














ried chicken.


23/28

21

Menu1Breakfast-Cereal1cupcomp

lete branfakes,

8 ozskimmilk,1small banana(sliced)

Lunch-Sandwich2 slices wholewheatbread,

3oz roastbee,1oz (1 slice) low atcheese,

lettuce, tomato, onion,1tsp mustard, 1/2 cup

cubed cantaloupe

Mid-Afternoon-MediastSwissMocha Shake

made with 8 ozskimmilkinsteadowater

Dinner-MediastChickenNoodleSoup,4oz

chicken breast,1 cupbroccoli with1 tspbutter,

1/2 cupcanned slicedpeaches,8ozlow at

yogurt

Evening-1cuprawcarrotswith1Tbsplowfatdip

Menu2Breakfast-MediastPeachOatm

ealmixedwith

1/2cup cannedslicedpeaches, 1slicewhole

wheattoastwith1tsppeanut

butter, 8 oz1% low at milk

Lunch-Sandwich 1 wholewheatbun, 4 oz

chickenbreast, lettuce, tomato,mustard, 1

resh apricot, 8 ozskimmilk

Mid-Afternoon-8ozlowatruit-favored

yogurt

Dinner-4oztilapia sh llet, 1cup cooked

mixedbroccoliandcaulifower,1cupcanned

pears

Evening-MediastPeanutButterBar

Menu3Breakfast-Sandwich1wholewheatenglishmufn, MediastScrambledEggwith1tspsalsa,8 ozskimmilk

Lunch-MediastChickenNoodleSoup, 1cupsaladgreenswith1Tbspreducedatsaladdressing,1reshpeach,8ozskimmilkMid-Afternoon-1cuplowatcottagecheesewith 1/2 cuppineapplechunksDinner-4ozmeatloa, 1cupcookedmixedvegetables, 1smallsweetpotato,1wholewheatdinnerrollwith1tspbutter,17grapesEvening-6ozlowatyogurt

Girls Weight Maintenance Sample Menus

T S F L . c o m 8 0 0 . 5 7 2 . 4 4 1 7


24/28

22

Boys Weight Maintenance Plan(BMI 85-95th percentile) Approximately 2,000 calories



Tips







puddings)

Limit to1 Mediast

bar daily.


avorite oods.


daily)


apple, etc.


honeydew, etc.



ries, etc.



raw vegetables


1/2 cup (4 oz) 100% ruit

juice or 1 serving o ruit

Unlimited ruits andvegetables ae encour-


servings daily.

Choose resh orcanned ruits packedin water or natural

juices only (rather

than packed in syrup).





Choose skim or 1%


considered a dairy

option you can use




25/28

23

Boys Weight Maintenance Plan continuedFood Group


Tips






or wild rice












ounce o lean meat


shellsh.


broiled or poached

not ried.




dressing



day)


such as:


tea or coee














ried chicken.

T S F L . c o m 8 0 0 . 5 7 2 . 4 4 1 7


26/28

24

Boys Weight Maintenance Sample Menus

Menu1Breakfast-Medifast Maple&BrownSugarOatmealmixedwith1/4 cupraisins,8oz1%

lowfatmilk

Lunch-Sandwich1 whole wheatbun, 3oz

chickenbreast,lettuce,tomato,1tsp mayon-

naise, 1cup salad greens with 1 Tbsplowat

saladdressing,6ozlow atyogurt,1/2 cup

canned ruitcocktail

Mid-Afternoon-1 smallbanana with 1 Tbsp

peanutbutter, 5-6wholegraincrackers

Dinner-4 ozbeetenderlointips, 1/2cup

cooked portabellamushroomsand 1cup

cookedzucchiniand tomatoesserved over

1-1/2cups wholewheatpasta, 1cup canned

pears, 8oz1%lowatmilk

Evening-MedifastVanillaPudding mixedwith

1/2cup blueberries

Menu2Breakfast-Cereal1cuphigh

bercereal, 8 oz

1%lowatmilk, 1/2banana and1/2 cupsliced

strawberries

Lunch -Sandwich2sliceswhole wheatbread,

3ozdeliturkey,1oz(1slice)lowfatprovolone

cheese, lettuce,tomato,mustard,carrotand

celerysticks,6oz low atyogurt


Shake blended with 1 cupresh raspberries

Dinner-Salad4oz lean steakstripsover2

cups salad greens, 1/2cup choppedcucumber,

tomato,red bellpepper, 2 Tbsplowatsalad

dressing,1wholewheat dinnerrollwith1tsp

butter, 8oz1%lowat milk

Evening-MediastCaramel NutBar

Menu3Breakfast-MediastOatmealRaisin Bar,1slicemelon,8oz1%lowatmilkLunch-MedifastChickenNoodleSoup, 2ozgrilledshrimp,2cupssaladgreenswith1Tbspreducedfatsaladdressing,1dinnerrolewith1tspmargarine,1freshorange, 8oz1%lowfatmilkMid-Afternoon-1/2cuplowatcottagecheesewith1/2cupcannedslicedpeachesDinner-Tacos3oztaco-seasonedgroundturkey,1ozshreddedcheese,1cupshreddedlettuce,1/2cupdicedtomatoandonion,1/3cupMexican-seasonedbrownrice, 5-10blackolives(sliced),2-6wholewheattortillasEvening -6ozlowatyogurt


27/28

oz = Ounce

lb = Poundqt = Quart

pt = Pint

c. = Cup/cups

tsp = Teaspoon

Tbsp = Tablespoon

4 oz = cup

6 oz = cup

8 oz = 1 cup

12 oz = 1- cups

4 cups = 1 quart

2 cups = 1 pint

units & conversions


28/28

Take Shape For LifeTeens Program Guide v.10.01.07

2007: Medifast, Inc. Owings Mills, Maryland

Date post:	14-Apr-2018
Category:	Documents
Upload:	eneropa
View:	214 times
Download:	0 times

teenguide[1]

Documents