Based on the questionnaire that you filled out when you signed up, you will be assigned a workout plan, a corresponding daily calorie allowance and meal plan. We encourage you to read our articles on Nutrition and Fitness to learn more about why it is important to feed your body enough calories in small meals throughout the day in order to raise your metabolism to reach your fitness goals. While many of us have experienced a variety of diets based on calorie restriction, our articles will explain why limiting your calories can contribute to weight issues and teach your body to store fat.
If you have any questions regarding the nutrition plan after reading our articles, please feel free to post them to the message boards or, if you are a member of our Live Lean plan, ask your personal trainer or our team of dieticians.
The Nutrition home screen has several features on it to help you get started with your nutritional plan.
At the top is your Nutrition Calendar which will help you keep track of your dietary goals each day.
Below that is your targeted daily caloric intake on the left and links to the days of the week on the right. The links to the other days of the week will help you navigate to plan your menu for those days. Once you have filled out the menu planner for the entire week, you can print your menus and use the grocery list generator to create a grocery list for the week.
Below that are today’s meals broken down by the calories that should be allocated to that meal as well as the food components such as starches, proteins, fats, etc. The links featured in this area will help you build your menu for that day.
At the top of the My Nutrition page, we have provided a calendar for tracking your daily progress. The calendar is based on three of the most essential components of your nutritional plan – eating 5 meals a day, drinking enough water, and eating enough fruits and vegetables.
To enter your information into the calendar, simply click on the day of the week and answer the questions on the pop up screen.
The calendar will then be populated with your accomplishments for that day using a 5 for five meals, a W for water intake, and FV for fruits and veggies. If you met two or more of those goals, the box will turn yellow to show that you met at least two of your nutritional goals for that day.
To see your progress for the entire month, click on the View Month link.
The key to sticking to any nutritional plan is to plan and shop in advance so that you don’t have to make snap decisions about what to eat and you have good healthy choices readily available to you at all times.
We suggest that you use one of your days off as a designated day to create your menu for the entire week, do the shopping, and if you choose, divide the foods up into the serving sizes and containers that you will take into work, while you’re on the go, or even just to grab quickly from the fridge when you feel yourself getting hungry.
Please look check out the articles under the Nutrition area of the LiveLeanToday.com site to find more tips fitting five meals a day into your lifestyle, drinking water, and eating to feed a higher metabolism.
From the home screen under My Nutrition, you will notice that your calories and food group servings have been divided up into five meals each day. Let’s start with breakfast by choosing Select My Breakfast.
You’ll notice that at the top of the screen, there is a list of your allowances for that meal and below that is a list of food categories to help you jump to the appropriate list to choose from. Let’s begin by selecting Grains, Starch to fill our starch requirements. When that list comes up, click the link that says add next to bagel.
Note that two things have changed on the screen. First, your list of food allowances has changed to show that you have selected one of your three starch exchanges. Below that, Bagel has been added to your menu under the column marked Food Item. If you change your mind about having the bagel, you may click on the link that says remove and the screen will refresh show the change.
When choosing your servings, note the serving sizes as they might differ from what you might expect a serving to be. For example, one serving of a bagel is actually half of a bagel and a half banana equals one fruit exchange. If you have enough exchanges and you would like to have a whole bagel, you will need to click the add link next to bagel twice.
Once you have finished selecting your meals for the day, click on the link in the upper right hand corner of your daily menu that says Print Menu to print your menu plan for the day as a reference that you can carry with you.
At any time during menu creation, you can click on the link in the lower right hand corner of the screen that says Create My Grocery List to generate a shopping list for all of the meals that you have planned in the date range you select. We suggest that, if possible, you do your shopping for the entire week so that you will always have healthy choices on hand when it is time to eat.