Core Principles

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Freebie Sizes vs. Portion Sizes

A freebie or serving size is the amount determined by looking at the macronutrient levels (as stated earlier: a serving size or freebie size within each food group provides about the same amounts of calories and macronutrients from carbohydrates, proteins and fats).

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Food Groups & Serving Sizes

There are three main food groups. First, the carbohydrate group which consists of grains and starches (G&S), fruits, sugars, non-starchy vegetables (NSV) and milk or soy (non-fat milk (NFM), 1% milk, 2% milk, and whole milk (WM)). Second, the meat and vegetarian meat group which includes very lean meats (VLM), lean meats (LM), medium-fat meats (MFM) and high-fat meats (HFM.) Last but not least, is the fat group.

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How to Weigh Yourself

When starting a new nutrition program many people want to weigh themselves every day (if not every hour!). It is very exciting to see the pounds drop off. However, it really is best to wait and measure your success once a week. And how you weigh is as important as how often.

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The Eating Free Meal Plan: How Does it Work?

Once the computer determines your daily caloric expenditure your caloric requirements will be prescribed according to your nutritional goals and needs. Since this is not a calorie counting plan, your RD will decide your macronutrient distribution (percent distribution of calories from carbohydrates, proteins and fats) and translate the percent distribution to number of servings allowed from all food groups. For example, your RD might decide to assign 5 freebies of G&S for your meal plan. So if you ate one cup of oatmeal at breakfast (1/2 cup is one serving, thus you have eaten 2 freebies of G&S) then you will have 3 freebies left of G&S to eat later in the day.

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Lipid, Glucose, and Blood Pressure Breakdown-what do the numbers mean?

We've all heard the numbers for blood sugar, cholesterol, and blood pressure but do we really understand how they affect our bodies? Here's a breakdown on what they mean and how they affect our bodies.

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Understanding Your Measurements

One of the first steps in evaluating the state of your health is by reviewing your physical measurements such as weight, height, body mass index, waist circumference, and body fat percentage.

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Alcohol Group

Drinking alcohol is definitely a choice that only you alone can make. If you do drink alcohol, it can be worked into your plan. However, Eating Free recommends consuming no more than four servings of alcohol per week for weight loss.

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Eating Out

There are so many reasons to eat out, so many restaurants and so many food choices that sometimes it is overwhelming. At Eating Free we encourage you to continue having fun and enjoy a good meal.

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Fat Group

Fat is an important and necessary part of our diets, we can not survive without it. Some of the health benefits of fat include: energy storage, breakdown of fat-soluble vitamins and phytonutrients and hormone synthesis.

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Food Combinations

Combination foods are foods that do not fit exactly into one food group.

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Food Compostion

Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts, these are; carbohydrates, protein and fat.

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Food Label Reading

The Eating Free online food record has a tool that will calculate the individual food freebies you ate according to the total grams of macronutrients per serving.

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Fruit Food Group

Fruits are a good source of carbohydrates but also contain many vitamins, minerals, phytochemicals and antioxidants.

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General Nutrition Recommendations

• Reduce saturated fat and cholesterol intake: Limiting saturated fat intake to <10% of total energy consumed per day and limiting cholesterol intake to <300mg per day is ideal for a healthy diet

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Grain and Starch Food Group

Grains and Starches (G&S) are carbohydrates which include pastas, breads, rice, cereals, and beans. Starchy vegetables, such as potatoes, peas and corn, are also considered grains and starches.

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Measuring, Weighing and Food Record Keeping

In order to be successful with the Eating Free Meal Plan, there are two important behaviors that you may have to adopt.

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Meat and Vegetarian-Meat Food Group

Meats and vegetarian meats contain protein and fat. This food group is divided into four categories according to their fat content: very lean meats (VLM), lean meats (LM), medium-fat meats (MFM) and high-fat meats (HFM).

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Milk or Soy Food Group

Milk/Soy and yogurt are great sources of protein and calcium. The milk and soy group is divided according to fat content. There are three categories of milk: Non-fat or 1% milk, 2% milk and whole milk.

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Myths of Exercise and Weight Loss

Exercise is an important component for weight loss or for maintaining a healthy weight. However, if you are really planning to lose weight, there is a limited amount that you can do.

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Non-Starchy Vegetable Food Group

Non-starchy vegetables (NSV) are a good source of fiber and many vitamins, minerals, phytochemicals and antioxidants, plus they are very low in calories.

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Other Behaviors That Can Help

A complete and comprehensive weight management program should consist of three key components: a nutritious meal plan, exercise, and behavior modification. Positive outcomes are highly dependent upon your food and eating behaviors and habits.

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Stress Eating

What really happens in our bodies when we feel stress? Read on to learn more about stress hormones that make you want to eat!

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Sugar Group

The Eating Free plan always encourages moderation. However, as a general rule, the Eating Free plan doesn’t always allocate sugar freebies. You and your coach will decide how to proceed with sugar based on your caloric level, exercise level, and preferences.

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Sugars and Alcohols

For weight loss we do not assign freebies for sugar or alcohol. However, this does not mean that you can not have them - the key is moderation.

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The Myth Breakdown

Fact or Myth - do you know the truth?

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