PROGRAMGUIDE

Welcome to the first day of the rest of your life. The HealthWise program will help

you lose weight and keep it off for good. This easy-to-follow structured plan will

guide you through weight loss and teach you the principles for helping you maintain

your weight. Variety and ease of this program will have you losing weight in no time.

Congratulations!

Let’s get started.

WHY THE HEALTHWISE PROGRAM?

HealthWise has been supporting medical providers in helping their patients for years insaving lives with the highest quality, greatest tasting and affordable nutritional productsin the world. Physicians trust HealthWise because of our dedication to taste, quality,variety, service, support and value.

This program includes 3 phases and the weight loss phase is designed to be a lowcalorie, low fat, high satiety plan that allows you to eat frequently throughout the day.Eating small frequent meals helps to keep you feeling satisfied and helps keep yourmetabolism stoked. The plans are easy to follow and provide lots of variety and choiceso you will never feel deprived. In the weight loss phase of the program, the meal plansare designed to be calorie and carbohydrate controlled so that you use stored body fatas the primary source of energy (i.e. calories). The plans also provide plenty of proteinto help you preserve your lean muscle mass. This “formula” of macronutrients will helpyou achieve the weight loss results you desire.

As mentioned above, the program includes three phases; the Weight Loss Phase, theEvolution Phase and then the Maintenance Phase. This program is comprehensive andwill teach you what and how to eat after you’ve lost your weight so you can successfullymanage your new body weight for life.

Before you begin the HealthWise program; consult with your physician or qualifiedmedical practitioner. We strongly encourage you to follow this program under the directsupervision of a qualified medical practitioner especially if you are:

• A person over the age of 65 • A person under the age of 20 • Taking any prescription medication • Or you have a chronic medical condition such as Diabetes, Hypertension, Gout, GI disease, Heart conditions or any other serious medical condition

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Welcome to the land of variety and easy weight loss. You will be able to choosebetween 3 different meal plans in this phase; you have the choice to choose which planfits your daily life. You can choose either Meal Plan A, B or C and you can switch upbetween these 3 options on any given day. All 3 Meal Plans offer the same range ofcalories, carbohydrates, proteins and fats. We will explain the 3 meal plans in moredetail later in this section.

Regardless of what plan you are following, you will always have one “Selfie Meal”; thisis a meal that you shop, prepare and cook on your own. This meal can be consumed atanytime throughout the day and also provides you a meal that allows you to eat withyour family and friends while you are losing weight.

This healthy “Selfie Meal” is comprised of the following:

You should prepare your protein using healthier cooking methods. These include: grilling,broiling, roasting, baking, poaching, or stir frying in your healthy fats. Do not deep fryand never coat any of the meat, poultry, or fish with any breading or batter.

TYPE OF PROTEIN EXAMPLESLean Steak (eye of the round, sirloin tip side steak, top round, bottom round, top sirloin),Lean Roast (eye of the round, top round, bottom round),Lean Ground Beef (80% lean/20% fat or even better 90% lean/10% fat)

Lean Beef

Chicken or Turkey Breast, Dark Chicken or Turkey Meat occasionally,Ground Chicken or Turkey

Poultry(without skin)

Lamb, Pork, Deer, Elk, Buffalo/Bison, Moose, Duck (no skin), Rabbit,Alligator, Ostrich

Other Meat

Trout, Cod, Haddock, Pollock, Salmon, Catfish, Orange Roughy, Grouper,Rockfish, Mahi-Mahi, Ahi Tuna, Swordfish, Bass, Red Snapper,Yellow Tuna, Monk

Fish(without skin and

no breading)

Crab, Scallops, Shrimp, LobsterShellfish(no breading)

15 oz. Tofu, Boca Burger®, Morning Star Farms Burger®, Garden Burger®,10 Egg Whites, 1 cups Egg Substitute (i.e. Egg Beaters®) 3 Whole Eggs,2 Whole Eggs & 4 Egg Whites

Vegetarian Options

(*This is cooked weight; start with 1-2 oz more of raw as the cooking process will shrink the protein) Appropriate cookingmethods include: grilling, baking, broiling, roasting, braising, poaching or stir frying in your healthy fat servings

5-7 oz* of Lean Protein

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1

WEIGHT LOSS PHASE

(If using veggie burgers; they mustbe 10gm of carbs or less per serving)

3-4 servings (see servings below) of non-starchy vegetables per day.

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These vegetables do have carbohydrate but they are lower than the ones listedin the “avoid” box:

2

VEGETABLE SERVING SIZE EXAMPLESBostonButterheadIcebergLeaf (green or red)Little Gem

MacheMesculinMizunaOak LeafPuslane

RomaineSpring mixWatercress

1 cupLettuce(raw)

ArugulaCollardEndive

EscaroleKaleMustard

SpinachTurnip

1 cup raw½ cup cooked

Greens(raw or cooked)

AsparagusBroccoliBroccoli RabeCabbage (green or red)CauliflowerCeleryCucumberEggplantFennel Bulb

Green BeansHearts of PalmJicamaKohlrabiMushroomsNopalesOkraPeppers (red, green, yellow or orange)Radishes

ScallionsSpaghetti SquashSproutsSummer SquashTomatoesWax BeansZucchini

½ cup raw½ cup cooked

Vegetables(raw or cooked)

AVOID THESE VEGETABLE DURING THE WEIGHT LOSS PHASEAcorn SquashBeetsBrussels Sprouts

Butternut SquashCarrotsCorn

EdamameLima BeansOnion

Peas (any)Potatoes (any)

Why? These are much higher in carbohydrate content and will interfere with yourweight loss as you need to keep your carbohydrate intake consistent and controlledduring the weight loss phase. Don’t worry, you will be able to reintroduce these foodsback into your program soon.

Fresh or frozen vegetables are recommended. Canned may be used but rinse withwater to lower sodium level. Healthier ways to prepare vegetables include steaming,boiling, cooking in a microwave, or grilling.

1-2 servings of Healthy Fats per day

Condiments may be used with this meal or during the day, in moderation. The generalguidelines for condiment use are: ½ tsp of dried herbs and spices, ketchup, barbeque sauce, cocktail sauce 1 tsp of balsamic vinegar, red, white or cider vinegar 1 TBSP lemon or lime juice, lower-sodium soy sauce, milk (soy or cows) 1 TBSP fresh herbs, minced onion, yellow mustard, salsa 1 packet of Splenda®, Equal®, Stevia®,

Remember, condiments do contain calories and carbohydrates, so this is why you willwant to manage the use of them wisely.

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1-2 Servings of Healthy Fat (you may use your Healthy Fat serving(s) to cook withor to top your food)

3

The one “Selfie Meal” per day might look like this:

TYPE OF FAT SERVING SIZE EXAMPLESCanola, Olive, Flaxseed, Almond, Avocado, Hazelnut,Sunflower, Macademia, Peanut, Sesame, Hemp

1 teaspoonOil

Black or Green5-10Olives

Regular (not Fat-Free or Reduced calorie): Blue Cheese,1000 Island, Ranch, French, Peppercorn, Italian

2 TablespoonsLow Carb Salad Dressing

Trans fat free margarine/spread1 teaspoonMargarine

As a dinner meal:6 oz. chicken breast grilled (within the 5-7oz allotment)1 cup green leaf lettuce (1 serving)½ cup chopped tomato (1 serving)½ cup chopped cucumber (1 serving)2 tbsp of low carbohydrate salad dressing (1 healthy fat)

As a lunch salad:5 oz. Ahi Tuna (within the 5-7oz allotment) on top of2 cup Mesclun mix lettuce (2 servings)½ cup chopped tomato (1 serving)½ cup chopped scallions (1 serving)8 chopped black olives (1 healthy fat)

As a breakfast omelet:3 egg omelet (lean protein)w/ ½ cup choppedtomato (1 serving)½ cup chopped scallions (1 serving)½ cup chopped green pepper (1 serving)1 tsp trans fat-free margarine (1 healthy fat)

Now, what does the rest of you day look like for meals?

Each Day: Choose one of these Meal Plans plus your Selfie Meals.

5 to 6 HealthWiseproducts that are between60-80 calories and lessthan 16gm of carbohydrate

Such as:Certain Soups, CertainBeverages, CertainDesserts

One “Selfie Meal” plus…

The rest of your day is comprised of delicious, satisfying HealthWise products. They areeasy to prepare, full of protein to keep you feeling full and preserving lean muscle masswhile you lose weight. Just choose any one of the Plans below and remember you canswitch between the plans on any given day to meet the needs for your day.

Refer to the “Product by Plan” Reference Guide for specific products that fit each meal plan.

As you can see, there’s a lot of variety in the HealthWise Weight Loss Phase meal plans.As you move into the Evolution Phase and the Maintenance Phase, you will be able toincorporate even more of the other delicious HealthWise products into your daily planning.

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MEAL PLAN A

3 to 4 HealthWise productsthat are between 90-120calories and less than16gm of carbohydrate

Such as:Breakfast Items, CertainSoups, Certain Beverages,Certain Snack Items

One “Selfie Meal” plus…

MEAL PLAN B

3 HealthWise productsthat are between 130-200calories and less than16gm of carbohydrate

Such as:Protein Bars, CertainEntrees, Certain Desserts,Certain Snacks

One “Selfie Meal” plus…

MEAL PLAN C

Important things to know as you go.

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Hunger • Light-headedness • Slight Nausea • Headache • Fatigue

This plan is designed to put your body into a fat-burning state (mild dietary ketosis); inother words burning fat as the primary fuel source (instead of carbohydrate) so that youlose fat and not muscle. This state is achieved by controlling carbohydrate intake andcalories. You will not need to count carbohydrates or calories because the HealthWisePlan has done that for you! Just simply follow the plans outlined above.

It typically takes your body 3-5 days to convert from using carbohydrate as its primaryfuel source over to fat once you have started the Weight Loss Phase. In this time frameyou may experience some of the following:

Once your body has switched to using fat as a primary fuel source, these symptomstypically subside and you’ll be feeling great. Here are some strategies to get through theWeight Loss Phase of the HealthWise Program:

Managing temptations. Set yourself up for success by managing temptations.Avoid tempting situations or go into these situations with a plan. Plan to have your SelfieMeal out with friends or pack a HealthWise product to take with you. Planning is a keyelement to weight loss and weight maintenance. Start practicing this now.

Remember to feed the fire. Planning to eat your meals throughout the dayis essential. It is important to feed your metabolism by eating small frequent meals. Asimilar analogy is feeding a campfire. You don’t put all the wood on a fire at once at acertain time of the day and expect it to burn all day long, right? You space out when toput the logs on the fire to keep it going; this is the same principle as feeding yourmetabolism. Spacing meals every 2-4 hours (based on the Daily Plan you’ve chosen)will help feed your metabolism, keep blood sugars stable and prevent hunger.

Less is not more. Never skip a meal, as you will more than likely jeopardize your weight loss efforts and end up hungry later. It is essential to feed your body all the nutrients and calories it needs during the weight loss, evolution and maintenance phase. Keep in mind the HealthWise program has been developed to provide your body with the adequate amount of protein to preserve lean muscle mass, enough carbohydrate and fat to stay nourished and just the right amount of calories for successful weight loss. Never skip a meal. Skipping a meal means skipping valuable nutrients.Skipping a meal

can be detrementalto your weight loss.

Hydration, hydration, hydration.- The best source of hydration is good ‘ole plain water.When you start the HealthWise program you maymake frequent trips to the bathroom in the first week.Why? When you start to control your carbohydrateintake, excess water is released from body cellscausing you to go to the bathroom more. Don’t worry,after the first week this typically subsides. It isimportant to drink water throughout the day to staywell hydrated. A great indicator of hydration statusis the color and volume of your urine. If you have agood volume and light pale yellow urine, chances areyou are well hydrated. If you have a low volume andit is dark in color, it’s time to drink more. It isrecommended to drink at least 8 cups of water perday. While following the HealthWise program youmay also drink tea* (hot or cold) and/or coffee*, dietsoda (in moderation) and calorie-free beverages suchas Crystal Light® or water flavor enhancers such asMiO® (drink these in moderation as they do contain calories and carbohydrates).*these may be sweetened with a non-caloric sweetener and a scant amount of milk or creamer.

Alcohol stimulates appetite. For the best results, avoid all types of alcohol.Alcohol provides unnecessary calories with no nutritional value and typically stimulatesappetite, which can lead to not-so-favorable food choices and overeating. Avoidingalcohol is temporary and is strongly suggested in the Weight Loss Phase of the program.It can be reintroduced into your food plan during maintenance (in moderation of course.)

Move, but not too much. As part of your healthy lifestyle it is importantto incorporate some exercise. Programs that include cardiovascular exercise (i.e. walking,running, cycling, group exercise classes, etc.) as well as strength training (i.e. weightlifting, resistance work, group exercise classes, etc) are recommended. However if youare already an avid exerciser, it‘s going to be important for you to get no more than 60min. a day of exercise while you are in the weight loss phase. Why? There is this littlething called “energy balance” that is important for weight loss. Remember, you are on acarbohydrate and calorie controlled diet, so your exercise routine will also have to becontrolled to balance. If you burn more calories than what you are consuming, thebody’s metabolism will slow as a response; thus hindering weight loss. Balance is thekey….with eating and your exercise!

Catch some zzzzz’s. Did you know that lack of sleep (sleep deprivation), canhinder weight loss and promote weight gain? Many researchers and sleep study expertsagree that when a person does not get enough sleep or does not get good quality sleep,the metabolism will not function properly. It is also a common practice for many to turnto food to keep us awake when we “need to stay up” leading to extra calories that areconsumed. For a healthy lifestyle and best results, ensure that you get adequate sleepevery night and do not eat to stay awake. Most experts will recommend 7-9 hours daily.

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It is recommended todrink at least 8 cupsof water per day.

Steady as she goes. It is important to remember that weight gain did not happeninstantly and weight loss won’t either. This is a steady pace marathon and not a sprint.You will have weeks of fantastic results and other weeks with the scale possibly notmoving at all. This does not mean your efforts are wasted; this is just how the body workswith gaining and losing weight. Stay focused on your goal and you will get there. We donot advocate weighing yourself every day as you will not see huge results on a daily basisand may become discouraged. Weighing yourself once a week or once every other weekis recommended. Preferably on the same scale at the same time of day from week to week.

Stalled engine. At times in the weight loss phase it is not uncommon to hit aplateau. A weight loss plateau is defined as 2 or more weeks with NO weight loss. If thishappens here is a checklist to help you figure out what maybe going on: - Are you following the plan as written (adding any meals, skipping any meals?) - Rethink your drink. Are your beverages sneaking in extra calories and carbohydrates? Are you drinking enough water? - Condiment use – are you using too many? They do add calories and carbohydrates to your daily intake. - Where are you with exercise? Too little or maybe too much? Too much cardio and no strength training? Change your routine up a bit to jumpstart your weight loss again. - Are you allowing yourself to go off course with temptations? The old “It was just one meal” trick can easily careen you off course and add additional calories and carbohydrates, “kicking” yourself out of a fat burning state. Going in and out of a fat burning state by controlling carbohydrate intake and then overindulging in carbohydrates will definitely hinder weight loss.

Get back on track. Nobody is perfect and living a healthy lifestyle takes practice.If you get off course with your plan and goals, it’s ok. What is most important is what youdo after this occurs. Will you get back on track with the plan and your goals or continue tostay off track? The choice is yours and to reach your goal, it is important to recognizewhat happened, assess why it happened and come up with a plan for the future so itwon’t happen again. If you have eaten foods off the plan that may be high in caloriesand carbohydrates, get back on plan as soon as possible to achieve that fat-burningstate again. Remember, it typically takes 3-5 days to achieve that fat burning state withcalorie and carbohydrate control.

How long are you in the weight loss phase?

You will follow the HealthWise weight loss plan until you have reached your goal weight.Be sure to work with your physician or qualified medical practitioner to set a realistic goalweight for yourself. It is not realistic to think you can get down to a body weight youonce were as a teenager. You are an adult now and trying to get to a “high schoolweight” is unrealistic.

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Congratulations!

You did it. You’ve lost your weight and feel great. Now what? If you are like most people,this is the stage where you may feel real nervous and start to think ...what if I gain myweight back? This is normal and the Evolution Phase is just that, it will help you to evolveinto a person who knows how to successfully keep their weight off and manage theday-to-day meal planning and food intake.

Why this phase? Well, it is important to slowly add carbohydrates and calories back intoyour daily plan and take time to learn how to properly portion food and manage yourcaloric intake so that when you get to maintenance, it will be a breeze.

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EVOLUTION PHASE

SelfieMeal

1 Cup ofVegetablesany vegetablecooked or raw

WEEK ONE - VEGGIE WEEK

SelfieMeal

PlanA, B or C

PlanA, B or C

1 Cup ofVegetablesany vegetablecooked or raw

1 FruitServing

1 DairyServing

WEEK TWO - FRUIT & DAIRY WEEK

SelfieMeal

1 HealthWiseProductfrom either

plan A, B or C

1 Cup ofVegetablesany vegetablecooked or raw

1 FruitServing

1 DairyServing

1 SelfieMeal

WEEK THREE - ADDITIONAL SELFIE MEAL

SelfieMeal

1 HealthWiseProductfrom either

plan A, B or C

1 Cup ofVegetablesany vegetablecooked or raw

1 FruitServing

1 DairyServing

1 SelfieMeal

1 StarchServing

WEEK FOUR - ADD A STARCH WEEK

Keep spacing your food intake throughout the day (i.e. grazing)

Examples of Foods and Serving Sizes for the Evolution Phase.

VEGETABLES SERVING SIZE FOODS IN GROUP

Acorn SquashArtichokeAvocadoBamboo ShootsBean SproutsBeetsBitter Melon/GourdBok ChoyBrussels SproutsBurdock Root/GoboButternut SquashCapersCarrotsChayoteCornEdamameFiddleheadsGarlicGrape Leaves

LeeksLemongrassLima BeansLotus Root/SeedOkraOnionParsnipPeas (any)PlantainPotatoPumpkinRutabagaShallotsSquashTomatilloTurnipWater ChestnutYamsYuca/Cassava

1 cup (cooked or raw) All vegetables listed in the Selfie Meal listplus:

Weeks 1-4

FRUIT SERVING SIZE FOODS IN GROUPApple (any)ApricotBananaBerries (any)CherryCitronCoconutDatesDragon Fruit/PityayaFigsGrapes (any)GrapefruitGuavaKiwiKumquatLemonLime

MangoMelon (any)NectarineOranges (any)PapayaPassion FruitPeachPear (any)PineapplePlumPomegranateRaisinsRhubarbStarfruitTamarilloTangerineTangelo

¼ cup driedor½ cupcubed/cut/choppedor1 medium sized fruit

Weeks 2-4

PAGETEN

DAIRY SERVING SIZE1 cup milk (skim, 1%, 2% or soymilk)8 oz. yogurt (Regular or Greek; Greek preferred due to higher protein content)Cheese (all types – see serving sizes below for different types):• 1-1/2 oz. hard cheese• 1/3 cup shredded cheese• 2 oz. processed cheese• ½ cup ricotta cheese• 2 cups cottage cheese (yes 2 cups – this is not a typo!)

Weeks 2-4

PAGEELEVEN

STARCH SERVING SIZE1 slice bread (preferably whole grain)¾- 1 cup of ready-to-eat cereal½ cup cooked cereal½ cup cooked rice or pasta½ English Muffin½ Bagel or 1 whole “mini” bagel5-7 crackers3 cups air-popped popcorn or 1 “Mini bag” microwavable (100 cal)6” Tortilla (corn or flour)Two 3” diameter pancakesSmall Cornbread (~ 2¼” x 1¼” x 1¼”)1 small dinner roll or biscuit

Week 4

As you continue to progress through the Evolution Phase and add food groups, it isimportant to continue to eat small frequent meals throughout the day. Continue to“feed your metabolism” to help keep blood sugar levels stable and control hunger.

It is not uncommon to add ½ to 2 pounds during the Evolution Phase as you start toreintroduce higher carbohydrate containing foods; this is normal and nothing to panicabout.

Remember to keep moving.

BMRPALTEE

Basal Metabolic RatePhysical Activity LevelTotal Energy Expenditure

+=

+=

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Congratulations!

You are successfully maintaining your weight and you have incorporated all kinds offood groups into your day. The Maintenance Phase is for the rest of your life and it is aphase full of checks and balances. You must make healthy choices and live an activelifestyle to sustain all your success. Here are some suggestions for keeping a healthylifestyle and maintaining your weight. The number of calories you were consuming ona daily basis at the end of your Evolution Phase was ~1400 per day. However, you mayneed more to maintain your current activity level and maintain your weight.

So How Many Calories Do You Need?

The total number of calories a body needs each day is a summation of basal metabolicrate (BMR- the number of calories your body needs to breath, pump blood, and functionwhile at rest) plus the number of calories burned due to activity (PAL or physical activitylevel).

Find your estimated BMR using the Mifflin St Jeor equation below. MEN: 10 x [(weight in lbs x 0.455)] + 6.25 x [(ht in inches x 2.54)] – (5 x age) + 5 = BMR WOMEN: 10 x [(wgt in lbs x 0.455)] + 6.25 x [(ht in inches x 2.54)] – (5 x age) - 161 = BMR Example: 42 year old women who is 5’4” (64”) and weights 155lbs. 10 x [(155lb x 0.455)] + [6.25 x (64” x 2.54)] – (5 x 42 y/o) - 161 = BMR 10 x [70.52] + [6.25 x 162.56] – (210) – 161 = BMR 10 x [70.52] + 1016 – 210 – 161 = BMR 705.20 + 645 = BMR 1350.2 or 1350 calories = estimated BMR

Once you find your BMR, this is the number of calories per day your body needs at rest.But who rests all day? Not many people, so now we have to add your current activitylevel (which may vary from day to day). To do this, estimate what your current activitylevel is by selecting from the list below.

MAINTENANCE PHASE

PAGETHIRTEEN

Activity Level and Factors.

The next step is to take your BMR and multiply it by the activity factor to find out whatyour estimated calorie intake should be. Let’s go back to the 42 year old female example.She says she is active on a weekly basis so we would take her BMR, which was 1350calories and multiply this by 1.55, the factor for “Active.” Her estimated caloric intake eachday would be 1350 x 1.55 = 2092 calories or 2100 to make the number nice and easy toremember.

This would be the estimated amount of calories her body would need to maintain herbody weight. Keep in mind these want to be healthy calories and not calories that comefrom alcohol, junk food, candy and other unhealthy choices.

How Do I Ramp Up to Your Maintenance Calorie Level?

At the end of the Evolution Phase you will be consuming approximately 1400 caloriesper day. Each week, you will add 100 additional calories (see chart below) to your mealplan until your maintenance caloric level is achieved or if you start to see weight gain.Keep in mind these are estimations of how many calories you need; so some peoplemay need less calories to maintain and some people may need more.

Let’s go back to our example of the 42 year old female. Her maintenance calorie needsare approximately 2100 per day. So, in theory to achieve this level of calories from theend point of the Evolution Phase which was 1400 calories; it should take her about 7weeks. She will add 100 additional calories to her daily meal plan each week andcontinue to weigh herself weekly. This slow process of adding additional calories, willallow her to fine tune into her correct maintenance caloric need. Determining theexact calorie level in Maintenance is a bit of trial and error. You will use the Mifflin St Jeorequation to get you “in-the-ballpark” and then the 100 calorie increase increments tofine tune to meet your needs.

ACTIVITY LEVEL FACTORSedentary

Light activity - light exercise/sports 1-3x/week

Active - moderate exercise/sports 3-5x/week

Very Active - hard exercise/sports 6-7x/week

Extra Active - hard exercise/sports 6-7x/week and a physical job OR training 2x/day

1.2

1.375

1.55

1.725

1.9

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Here’s an example of what 100 calories would look like infood servings:

You may choose what you want to add to your daily meal planning from the list above.You may also choose when to incorporate this 100 extra calories into your day. You arein total control of your Maintenance Phase. The choice is yours.

Tips for Success.

The key to maintaining your new body weight is: - Planning, planning, planning! - Knowing your caloric budget for the day, and adhering to that budget with healthy food choices. Make sure you know what you are eating, in quantity and quality. - Making sure you are staying physically active; this helps maintain your weight and helps to keep your risk for disease lowered. - Eating small frequent meals throughout the day. - Staying satisfied by eating lean protein-rich meals and snacks throughout the day - Continuing to consume delicious HealthWise products. They will help you maintain your plan as they are mobile, easy and delicious. - Having a “bumper number”: this is a number on the scale that you have selected as your indicator that things are getting out of control. This may be a 5 lb or 8lb or 10lb increase in weight that will cause you to re-evaluate what you are doing to contribute to weight gain. Your bumper number is like a silent alarm that will keep you in check with your daily routine.

FOOD SERVINGSVegetables

Fruits

Dairy

Starch

Healthwise Products

1 additional cup of Vegetables

1 additional Fruit serving

¾ to 1 additional Dairy serving (depending on what food is chosen)

1 Starch serving

Products that are close to 100 calories (90 to 120 calories)

Live your life to the fullest knowing you now can manage your weight successfully.It is about constant planning, managing and re-evaluating your daily choices:in food, beverage, physical activity and sleep. You’re in the control now!

Congratulations! You Are Living The Healthwise Way.