DAILY TRACKER - Nutrisystem

1 DAILY TRACKER . Most people don't get anywhere in life based on sheer luck they have a set plan that allows them to determine goals, anticipate difficulties and stay focused on their purpose. LET'S GET TO IT! Your Plan for Success size is for those foods. Use it to know what fresh foods you can have to complete your meals every day. It's that simple! Losing weight doesn't happen overnight. Healthy, meaningful weight loss occurs when you have a strategy that works and then you stick with it. Step 3: Follow your meal plan as outlined on the That's what this DAILY Planner helps you do. DAILY TRACKER pages. This Planner provides you with a blueprint for keeping Your DAILY TRACKER tells you when to have a Nutrisystem .

2 Control over what you eat, making sure that you're drinking food and also when to have any additional grocery foods. In enough water and being more active, and also teaches addition, it reminds you to eat at least four vegetables a day, you how to re-think portion sizes and what healthy living drink at least eight glasses of water a day, and get at least really means. 10 minutes of activity three times a day. Here's How It Works: Use the 7 DAILY TRACKER pages every day to keep tabs on: What you eat How much water you drink Step 1: Take a sec to look at your Your My DAILY 3 activities typcial day example. (see p. 25 of your Teen Guide for more details). This page summarizes what you'll be eating (including the grocery items that you'll be eating), and Step 4: Fill out your weekly Goal Worksheet.

3 Provides an example of what your day of eating could look You'll want to prepare for the week ahead by filling out this like so you get a good idea of how much you'll be eating sheet with a focus on which specific behavior you want to and what you'll be eating throughout the day. target. Once you do that, you'll figure out a SMART Goal for that target, what kind of support you'll need to meet it Step 2: Use the Grocery Guide to help you choose (and from whom), and then anticipate your obstacles before foods to complete your meals. determining how to eliminate them. Consider these worksheets The Grocery Guide (starting on ) tells you what your brainstorming for a successful week!

4 Foods you can choose in the various categories So turn the page and get started your road to a (which we call SmartCarbs, PowerFuels, Vegetables, Extras healthier, happier life begins today! and Free Foods), and also tells you what the proper portion 1 2. Everyday Eating on Sample Day Nutrisystem for Teens Breakfast 6:30 You start your day right with a Nutrisystem . Blueberry Muffin and and wash it down with low-fat milk So, you may be asking yourself, What do I eat before heading out the door. every day on this program? We've made that easy for you! Lunch Noon You've planned ahead (you're smart, after all), and are You'll eat 5 times a day, and these eating set for lunch.

5 Before school, you made a tasty sandwich occasions will include Nutrisystem food: a Nutrisystem with some pita bread, a little turkey, a slice of low-fat breakfast, lunch, dinner and snack (color-coded cheese and a little mayo. After enjoying your sandwich, you for your convenience). treat yourself to a Nutrisystem Trail Mix Bar. Then finish off With these meals, you'll also eat fresh grocery items (like your meal with some carrot and celery sticks and you're ready to take on the afternoon! dairy, fruit and veggies) for optimal nutrition, which we call PowerFuels, SmartCarbs, and Veggies; you can Afternoon Snack read more about all of these add-ins starting on 2:30 Time to take a snack break, so you break out of this book.

6 A low-fat yogurt to enjoy. Each week, you'll have Flex meals - two breakfast, two lunch, two dinner and two snacks. You can dine out or Dinner cook at home for these. You can learn more about 6:00 Time for the main meal of the day! You've had Flex meals on a full day, so you take a couple of minutes to make your Nutrisystem Thick Crust Pizza. Add to your pizza Keep in mind, though even though we tell you what your favorite veggies, and complete your meal with type of foods to eat at each meal, it's your choice which a side of corn and a small side salad. Time to eat up! foods to eat! Evening Snack It's that simple! 8:00 Time to unwind before calling it a night, so you break To help you out, we've included an example of what a typical out a Nutrisystem Fudge Brownie to eat while reading.

7 Day of Nutrisystem eating could be like on the next page. 3 4. grocery guide: grocery guide: POWERFUELS / PF SMARTCARBS/ SC. Follow these guidelines when picking PowerFuels: Follow these guidelines when picking SmartCarbs: 1 = 80-120 and 1 = 80-120 and CALORIES CALORIES. has 5 or more has 1 or more SERVING grams of protein SERVING grams of fiber Beef, lean, trimmed, 2 oz. Parmesan Cheese, Apple or Orange, Grapes, 1 cup low sodium, grated, cup 1 medium Cheese, low sodium, 1 slice Hummus, cup Nut butter or tahini, 1 Tbsp. Banana, 1 medium Chicken Breast, 2 oz. Mandarin Oranges, Nuts (almonds, cashews, Barley, cooked, cup 2 medium Cottage Cheese, 1% fat, peanuts, pecans, pistachios, no salt added, cup Beans, cooked, cup Oatmeal, prepared with walnut halves), 2 Tbsp.

8 Crab meat, 3 oz. water, cup Berries (blackberries, Pork, lean, trimmed, 2 oz. Edamame, cooked, blueberries, whole Pasta, whole wheat, Protein Powder, strawberries), 1 cup cooked al dente, cup deshelled, cup ( whey, soy), 2 Tbsp. Egg, 1 large Bread, whole grain,1 slice Peach or Pear, fresh, Salmon, canned in 1 medium Egg Whites, 3-4 large Cantaloupe, cubed, 1 cup water, 2 oz. Peas, green, cup Fish, fatty ( , salmon, Corn, cup Seitan, cup tuna, mackerel, swordfish, Pineapple, 1 cup Couscous, whole grain, Shrimp, 3 oz. trout), 2 oz. cooked, cup Pita Bread, 6-inch whole Tofu, cup wheat, 1 pita Fish, white, baked or Crackers, whole grain, cup broiled, 3 oz. Tuna, water-packed, cup Rice, brown, cooked, cup Dried Fruit, no added sugar, Ham, low fat, Turkey Breast, 2 oz.

9 Cup Sweet Potato or Yam, lower sodium, 2 oz. cooked, cup Veggie Burger, 3 oz. Fruit Cocktail, canned, in Milk, low-fat or soy, water, 1 cup Watermelon, cubed, 1 cup Yogurt, nonfat, plain, 1 cup 8 oz. (1 cup). 5 Grapefruit, 1 medium 6. grocery guide: grocery guide: VEGETABLES/ EXTRAS/ EX. Non-starchy vegetables are unlimited on your plan, You can enjoy up to 3 Extras every day. An Extra is a so fill up on your favorites using these guidelines: serving of any food that meets the following criteria: 1. SERVING = cup cooked or 1 cup raw 1. = 10-35 CALORIES. SERVING per serving Alfalfa Sprouts Leeks Artichoke Hearts Lettuce, any kind Asparagus Mixed Greens Limit 3 extras EVERYDAY.

10 Beets Mushrooms Bell Peppers Okra Avocado, pureed, 1 Tbsp. Olives, Black or Green, 6-7 small Broccoli Onion Chocolate Syrup, 2 tsp. Popcorn, 1 cup Brussels Sprouts Rhubarb Coffee Creamer, fat-free, 1 Tbsp. Pumpkin Seeds, 1 tsp. Cabbage Spaghetti Squash Cream Cheese, reduced-fat Salad Dressing, light or Carrots Spinach or fat-free, 1 Tbsp. reduced-fat, 1 Tbsp. Cauliflower Tomatillos Honey, 1 tsp. Sesame Seeds, 1 tsp. Celery, 2 medium-sized Tomatoes Ketchup, 1 Tbsp. Sunflower Seeds, 1 tsp. stalks Turnips Maple Syrup, 1 tsp. Tomato Paste, 1 Tbsp. Collard Greens Vegetable Juice, Mayonnaise, 1 tsp. Cucumbers low sodium, 4 oz. ( cup). Oil ( Canola, Olive, Green Beans Water Chestnuts, Peanut, Sunflower), 1 tsp.