s n e e t r o f Medifast

program guide

TABLE OF CONTENTS
Welcome Important Nutrients Healthy Behaviors Realistic Goals Weight Loss Plan Weight Maintenance Plan Girls Weight Loss Plan Boys Weight Loss Plan Girls Weight Maintenance Plan Boys Weight Maintenance Plan

2 5 6 10 12 12 13 16 19 22

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Welcome
Youve taken the important first step in controlling your weight and improving your health! Please read this Medifast for Teens Program Guide carefully; it will provide you with the information that you need to get started. As your body continues to grow, achieving and maintaining a healthy weight is crucial to your overall state of health. Take Shape For Life has meal plans specially designed to meet the needs of adolescents

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

emphasize portion controlled eating at regular intervals throughout the day and best of all theyre simple to follow! Take Shape For Life can help you achieve the healthy weight thats right for you. Maintaining a healthy weight allows you to live life to the fullest. Successfully lose weight and improve your health with more than 60 Medifast Meals to complement your healthy eating meal plan. Medifast has been recommended by over 15,000 physicians and proven in multiple clinical studies.

Chances are, youve chosen the Medifast for Teens Program for one of 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 lifestyle.
The Medifast for Teens Program consists of 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 calculation based on your current height and weight. Before beginning the

Medifast for Teens Program, we recommend that you see your pediatrician or physician to help determine your BMI, and to determine whether this program is right for you. After your physician determines the right plan for you, work with your physician to decide if routine monitoring is necessary while on the Medifast for 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 for the Our goal for the

Weight Loss Plan is to help you reach your goal Weight Maintenance Plan is to help you maintain

weight by promoting gradual weight loss through healthy food choices. your current weight as you grow taller through healthy food choices that: 1) control calorie intake, 2) are nutritionally complete, and 3) are flexible enough to adapt to an adolescents lifestyle. Medifast Meals are essential to achieving your goals. Medifast Meals provide you with convenient, great-tasting, healthy, portion- and calorie-controlled foods that can be used either as meal add-ons or as snacks. The Medifast for Teens Program is high in fiber, combining the unlimited use of whole grains, fruits and vegetables with fiber-rich Medifast Meals. This combination helps to control your hunger while limiting your calorie intake. With todays busy lifestyles, it can be difficult to follow a strict weight loss plan. The Medifast for Teens Program provides you with flexibility, through the inclusion of Sometimes Foods (referenced in the Plan Charts beginning on Page 13) and through the convenient use of Medifast Meals as alternatives to traditional foods.

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Actively involved parents and a motivated teen are integral to the success of the Medifast for Teens Program. Sometimes its hard to make big changes alone, so consider enlisting a sibling or friend to get active with you and help you stick with your healthy new habits. The Medifast for 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 for a lifetime. Continue to use Medifast Meals for convenient, portion controlled meal add-ons and healthy snack choices. Your Take Shape For Life Health Coach is here to help you if you still have questions or need more information.

Before we get started, lets brush up on some important facts about nutrition and physical activity

Important Nutrients
Healthy eating means getting the right balance of nutrients your body needs each and every day. There are specific nutrients your body requires during adolescence. Make sure to focus on getting the following nutrients daily:

Calcium
Adequate calcium levels are important for developing strong bones. More than one-third of your adult bone mass is deposited during adolescence. Inadequate calcium intake during your teen years puts you at risk for developing osteoporosis later in life. The recommended amount of calcium is 1,200 mg every day. Consuming 3 Medifast Meals per day provides 1,050 mg of calcium. Low fat dairy products (such as milk and yogurt) are good choices to make up the difference.

Iron
During adolescence, both boys and girls need adequate amounts of iron to support their rapid growth. During growth spurts, iron helps new muscle cells obtain oxygen for energy. The recommended amount of iron for girls is 15 mg per day and for boys is 12 mg per day (girls need a little more iron to account for menstrual losses). Iron deficiency causes anemia leading to fatigue, weakness and decreased learning ability. Consuming 3 Medifast Meals daily provides you with 13.5 mg of iron. Other good sources of iron include lean meats, fortified whole grain cereals, spinach, fish and shellfish.

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Protein
Getting enough protein is important for growth, energy and the repair of body tissues (like muscles). Medifast Meals are an excellent source of protein, providing a significant portion of the 45-60 grams that an adolescent needs daily. Protein is the most satisfying (or filling) macronutrient, so it helps to curb your hunger.

Healthy Behaviors
You can implement healthy behaviors to help with short- and long-term weight control. To help achieve and maintain a healthy weight, the following behaviors are important:

Portion Control
One of the reasons obesity has become such an alarming problem is because serving sizes are often 2-4 times what they ought to be. This portion distortion leads to a passive over-consumption of calories in other words, youre consuming calories without even knowing what youre eating. Meal replacements (such as Medifast Meals) are an excellent tool for learning to identify appropriate portion sizes. Did you know that restaurant portions are now 2-4 times the size of standard serving sizes? Keep this in mind:

calorie content increases

with portion size. Eating portion-controlled meals effectively reduces

total calorie intake and helps maintain weight loss results.

Take note of serving sizes on product packages. Consider for example, a 200-calorie, 20-ounce bottle of 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 Medifast Meals!

Eat Breakfast
Breakfast really is the most important meal of the day. Eating breakfast gives you the energy you need to start your day off right and helps you focus and learn in school. It also helps to jump-start your metabolism. Studies show that individuals who do not eat breakfast have a lower metabolic rate compared to those who do. If youre on-the-go in the morning, have a convenient Medifast Meal for breakfast.

5 or 6 Small Meals for Best Meal Frequency

Research shows that eating three square meals each day is really not the best method of weight control. Instead, eating every 3 hours (when we normally experience physiologic hunger) is ideal. Eating frequently keeps you feeling fuller 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 Mindfully
Eat slowly! That way, your stomach can signal your brain that it is full. It takes 20 minutes for the full signal to reach your brain, so take time to enjoy every bite. Notice your foods flavor and texture as you eat. Limit your eating while doing other activities such as watching TV, so you remain aware of the quantity of food you are eating. Chewing each bite of food 15-20 times helps slow down the eating process, and allows you to savor the flavor of your food more.

Drink Lots of Fluids

Drink at least 6-8 cups of water each day. In addition, you may drink up to 16 ounces of any non-caloric (calorie-free) beverage including

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unsweetened iced tea, herbal tea, coffee, diet soda and calorie-free drink mixes such as Crystal Light or Sugar Free Kool-Aid.

Eat More Meals at Home

Research has demonstrated that the more meals you eat in the home (or take to school after preparing at home), the greater success youll have with weight loss. Limit your restaurant outings (especially those involving fast-food establishments) as much as possible.

Physical Activity
Being physically active helps you build lean muscle mass and strong bones. Physical activity also increases your flexibility, improves your balance and helps you control your weight. Equally important, physical activity makes you feel good emotionally, increases your self-esteem and reduces your risk for chronic diseases like heart disease and type 2 diabetes. Watching TV and playing video games are associated with higher body fat so replace after-school TV and video games with a fun physical activity! Make a plan to improve your health by limiting TV and video games (screen time) to less than 2 hours each day.

Teens should be physically active for 60 minutes or more on most (preferably all) days of the week. Smaller bouts of activity (as little as 30 minutes a day) can also be beneficial. 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

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Aerobic activities are continuous activities that increase both your heart rate and your breathing rate. Remember to drink fluids regularly during and after physical activity to prevent dehydration. A great way to promote healthy lifestyles is for your whole family to get involved. Spend time together through physical activity. Encourage your family to take a long walk or bike ride together a few evenings a week!

Realistic Goals
Review your current eating habits and identify where small changes might lead to healthier eating. For instance, can you cut back on drinking sweetened sodas or add more fruits and vegetables to your diet? Next, try to identify potential barriers to your success and consider ways to overcome them. Become aware of eating triggers and success saboteurs and stay away from them. For example, do you go to a fast-food place after school every day with your friends? Replace the fast-food with another activity. Instead of giving in to peer pressure, find friends who are supportive of you and your goals.

Keep a journal
Keeping a journal makes you aware of your daily eating habits. Track what, how much and how frequently you eat. Note if youve eatenoffplan foods, and also which food items you may be over-consuming. Keep a food journal on your laptop, PDA or in a paper notebook.

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Eat fruits and vegetables each day

Five servings of fruits and vegetables can help keep you healthy when consumed as part of 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 of your breakfast cereal 2. have a salad with lunch 3. eat carrot sticks for an afternoon snack 4. stir some fruit into low fat yogurt 5. blend fruit and low fat yogurt with ice for a great smoothie 6. eat fruit cocktail with lunch 7. add fruit to your Medifast puddings 8. blend fruit with your Medifast shakes 9. add a vegetable (or two!) to your dinner 10. eat fresh fruit as a mid-morning snack

Try just half of these yummy suggestions and youve gotten in your 5 servings of fruits and vegetables! Is your kitchen stocked with fruit and vegetables? No? Try keeping a bowl of fresh fruit on the counter and fresh-cut produce at eye-level in the refrigerator. To add variety and find new favorites, pick a new fruit or vegetable to try each time you visit the grocery store. Choose a variety of different colored fruits and vegetables for the most nutrition there are so many to choose from!

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Weight Loss Plan

If your BMI is >95th percentile, begin with the Weight Loss Plan.
The Weight Loss Plan charts on the following pages are gender-specific and show how many servings you should eat from each food group. You can use the Weight Loss Sample Menus as a guide to what you should eat each day.

Weight Maintenance Plan

start with the Weight Maintenance Plan if your BMI is in the 85th-95th percentile. The Weight Maintenance Plan charts
You can move to or on the following pages are gender-specific and show how many servings you should eat from each food 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 before youre ready.

Congratulations on your decision to improve your health. Good luck on your journey!

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(BMI >95th percentile) Approximately 1,600 calories

Food Group (Number of Servings) What counts as ONE serving?
1 Medifast Meal (choose from shakes, soups, stew, chili, oatmeal, scrambled eggs, fruit drinks, iced teas, hot beverages, bars and puddings) piece medium-sized 1 fresh fruit such as pear, 1/2 cup fresh cubed fruit such as waterapple, etc.

Girls Weight Loss Plan

Tips

Medifast Meals
(Choose 3 Meals daily)

Limit to 1 Medifast bar daily. Combine Medifast Meals with your favorite foods.

Fruits & Vegetables

(Choose at least 5 servings daily)

Acceptable substitution: 4 oz 100% fruit juice for 1 serving of fruit

melon, cantaloupe, honeydew, etc. 1/2 cup fresh berries such as blueberries, raspberries, boysenberries, etc. 1/2 cup canned fruit 17 fresh grapes 1/2 grapefruit 1/2 large banana or whole small banana 1/2 cup cooked or raw vegetables 1 cup salad greens

Unlimited fruits and vegetables are encour aged. Have at least 5 servings daily. Choose canned fruits packed in water or natural juices only (rather than packed in syrup).

Low Fat Dairy

(Choose 2 servings daily)

8 oz milk, lactaid or soymilk 4-8 oz low fat yogurt

Always choose low fat or fat-free dairy foods. Choose skim or 1% milk and low fat yogurt. Cheese should not be considered a dairy option you can use cheese as a substitute for lean meat/protein.

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Girls Weight Loss Plan continued

Food Group (Number of Servings) What counts as ONE serving?
slice whole grain 1 bread OR 2 slices

Tips
Bread: choose whole grain varieties that have 2 or more grams of fiber per slice. Cereal: choose whole grain varieties that have 5 or more grams of fiber per serving.

Whole Grains
(Choose 2 servings daily)

low 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 wheat pasta

Choose unsweetened cereals.

Meat/Protein
(Choose 2 servings daily)

oz lean meat 4 cup dry beans or peas 1 1 cup 1% cottage cheese 4 oz low fat cheese Acceptable substitution: 1 Tbsp plain nuts or peanut butter for 1 ounce of lean meat

Lean Meat: lean beef or pork, chicken, turkey, fish or shellfish.

Choose meats that are baked, grilled, broiled or poached not fried. Remove skin from poultry. Choose reduced fat options when available. Choose a trans fat-free margarine.

Fats
(Limit to 2 servings daily)

1 Tbsp cream cheese 1 tsp butter, margarine or cream 1 Tbsp reduced fat salad dressing Choose calorie-free beverages such as: water hot or cold unsweetened tea or coffee calorie-free drink mixes such as Crystal Light or Diet Kool-Aid diet soda

Beverages
(Drink at least 6-8 cups each day)

Avoid sugary drinks. Limit caffeine-containing beverages to 3 cups per day (caffeine effects are more pronounced while on a low calorie diet).

Sometimes Foods
(Limit to 1 small serving, 3 times per week maximum)

Desserts, sweets and junk foods: cookies, candy, soda pop, donuts, cake, chips, hot dogs, nachos, french fries or fried foods such as fried chicken.

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Girls Weight Loss Sample Menus

Menu 2

Menu 1

eal mixed Breakfast - Medifast Blueberry Oatm whole slice 1 es, berri blue fresh cup with 1/2 wheat toast with 1 tsp butter n beans, Lunch - 4 oz chicken breast, 1 cup gree tail cock fruit cup 1/2 rt, 6 oz low fat yogu Bar, Mid-Afternoon - Medifast Chocolate milk 8 oz skim 1 whole Dinner - 4 oz pork loin, 1 cup broccoli, , 1 cup wheat dinner roll with 1 tsp margarine canned pears mixed with Evening - Medifast Vanilla Pudding es berri straw 1/2 cup

, Breakfast - Medifast Scrambled Eggs 1 fresh orange wheat bread Lunch - Sandwich 2 slices whole fat provoced redu ) slice (1 oz 1 , 3 oz deli ham 1/2 cup lone cheese, lettuce, tomato, mustard, Bar Nut mel Cara ifast Med n, cubed melo olate Mid-Afternoon - Medifast Dutch Choc ad of Shake made with 8 oz skim milk inste strawberries water and blended with 1 cup fresh salad cups 2 on, Dinner - 4 oz grilled salm rs, 2 mbe cucu and toes toma raw with greens cup 1/2 sing, dres Tbsp low fat Italian salad canned pears Evening - 6 oz low fat yogurt

Breakfast - Cereal 1 cup bran flakes cereal, 1/2 cup fresh blueberrie s, 8 oz skim milk Lunch - Medifast Chicke n Noodle Soup with 4 oz diced chicken added, 1 cup salad greens, 1 Tbsp reduced fat salad dressing, 1 fresh apple Mid-Afternoon - Medifa st Chocolate Pudding mixed with 1/2 cup fres h raspberries Dinner - Taco Salad 4 oz taco-seasoned ground turkey, 2 cups shr edded lettuce, 1/2 cup diced tomato and oni on, 5-10 black olives (sliced), 1/3 cup Mexica n-seasoned brown rice Evening - Medifast Oat meal Raisin Bar, 8 oz skim milk

Menu 3

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(BMI >95th percentile) Approximately 1,800 calories

Food Group (Number of Servings) What counts as ONE serving?
1 Medifast Meal (choose from shakes, soups, stew, chili, oatmeal, scrambled eggs, fruit drinks, iced teas, hot beverages, bars and puddings) piece medium-sized 1 fresh fruit such as pear, 1/2 cup fresh cubed fruit such as waterapple, etc.

Boys Weight Loss Plan

Tips

Medifast Meals
(Choose 3 Meals daily)

Limit to 1 Medifast bar daily. Combine Medifast Meals with your favorite foods.

Fruits & Vegetables

(Choose at least 5 servings daily)

Acceptable substitution: 4 oz 100% fruit juice for 1 serving of fruit

melon, cantaloupe, honeydew, etc. 1/2 cup fresh berries such as blueberries, raspberries, boysenberries, etc. 1/2 cup canned fruit 17 fresh grapes 1/2 grapefruit 1/2 large banana or whole small banana 1/2 cup cooked or raw vegetables 1 cup salad greens

Unlimited fruits and vegetables are encour aged. Have at least 5 servings daily. Choose canned fruits packed in water or natural juices only (rather than packed in syrup).

Low Fat Dairy

(Choose 2 servings daily)

8 oz milk, lactaid or soymilk 4-8 oz low fat yogurt

Always choose low fat or fat-free dairy foods. Choose skim or 1% milk and low fat yogurt. Cheese should not be considered a dairy option you can use cheese as a substitute for lean meat/protein.

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Boys Weight Loss Plan continued

Food Group (Number of Servings) What counts as ONE serving?
slice whole grain 1 bread OR 2 slices

Tips
Bread: choose whole grain varieties that have 2 or more grams of fiber per slice. Cereal: choose whole grain varieties that have 5 or more grams of fiber per serving.

Whole Grains
(Choose 4 servings daily)

low 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 wheat pasta

Choose unsweetened cereals.

Meat/Protein
(Choose 2 servings daily)

oz lean meat 4 cup dry beans or peas 1 1 cup 1% cottage cheese 4 oz low fat cheese Acceptable substitution: 1 Tbsp plain nuts or peanut butter for 1 ounce of lean meat

Lean Meat: lean beef or pork, chicken, turkey, fish or shellfish.

Choose meats that are baked, grilled, broiled or poached not fried. Remove skin from poultry. Choose reduced fat options when available. Choose a trans fat-free margarine.

Fats
(Limit to 3 servings daily)

1 Tbsp cream cheese 1 tsp butter, margarine or cream 1 Tbsp reduced fat salad dressing Choose calorie-free beverages such as: water diet soda hot or cold unsweetened tea or coffee calorie-free drink mixes such as Crystal Light or Diet Kool-Aid

Beverages
(Drink at least 6-8 cups each day)

Avoid sugary drinks. Limit caffeine-containing beverages to 3 cups per day (caffeine effects are more pronounced while on a low calorie diet).

Sometimes Foods
(Limit to 1 small serving, 3 times per week maximum)

Desserts, sweets and junk foods: cookies, candy, soda pop, donuts, cake, chips, hot dogs, nachos, french fries or fried foods such as fried chicken.

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Boys Weight Loss Sample Menus

Menu 2

Menu 1

s cereal, Breakfast - Cereal 2 cups bran flake fat milk low 1% oz 8 es, berri blue d slice 1/2 cup wheat bread, Lunch - Sandwich 2 slices whole cheese, 3 oz deli turkey, 1 oz (1 slice) low fat 1 tsp s, slice r mbe cucu and lettuce, tomato, es, 6 oz low mustard, 1 tsp mayonnaise, 17 grap fat yogurt olate Mid-Afternoon - Medifast Dutch Choc na bana l smal 1 with ded blen e Shak

Soup, 4 oz Dinner - Medifast Chicken Noodle oil, 1 cup chicken breast cooked in 1 tsp olive d peaches slice cup 1/2 er, butt tsp 1 with carrots Bar Evening - Medifast Smore Granola

mixed with Breakfast - Medifast Peach Oatmeal whole slice 1 hes, peac 1/2 cup canned sliced ut pean tsp 1 with toast at whe butter, 8 oz 1% low fat milk bun, Lunch - Sandwich 1 whole wheat tard, mus to, toma ce, lettu , beef 4 oz roast red yogurt 1 fresh plum, 8 oz low fat fruit-flavo Pudding Mid-Afternoon - Medifast Chocolate ries cher d pitte cup mixed with 1/2 , 1 cup Dinner - 5 oz orange roughy fish fillet , 1/2 arine marg tsp 1 with s bean n gree cooked , arine marg tsp 1 with a cup whole grain past milk fat low 1% oz 8 s, pear ed cann cup 1 Evening - Medifast Caramel Nut Bar

Breakfast - Sandwich 2 slices whole wheat toast, Medifast Scramble d Eggs, 1 tsp margarine Lunch - Salad 4 oz gril led shrimp served over 2 cups mixed salad greens , 1 Tbsp reduced fat salad dressing, 1 fresh pea r, 8 oz 1% low fat milk Mid-Afternoon - Medifa st Strawberry Crme Shake made with 8 oz 1% low fat milk instead of water and blended with 1/2 cup fresh strawberries Dinner - Medifast Cream of Tomato Soup, Sandwich 1 whole wheat roll , 3 oz turkey burger, 1 oz (1 slice) reduced fat provolone cheese, lettuce, tomato, onion, ketchup, mustard, 1 cup cooked asparagus with 1 tsp margarine, 1/2 cup fresh fruit salad Evening - 6 oz low fat yog urt

Menu 3

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(BMI 85-95th percentile) Approximately 1,800 calories

Food Group (Number of Servings) What counts as ONE serving?
1 Medifast Meal (choose from shakes, soups, stew, chili, oatmeal, scrambled eggs, fruit drinks, iced teas, hot beverages, bars and puddings)

Girls Weight Maintenance Plan

Tips

Medifast Meals
(Choose 2 Meals daily)

Limit to 1 Medifast bar daily. Combine Medifast Meals with your favorite foods.

Fruits & Vegetables

(Choose at least 5 servings daily)

piece medium-sized 1 Unlimited fruits and fresh fruit such as pear, vegetables are encour1/2 cup fresh cubed fruit such as waterapple, etc. aged. Have at least 5 servings daily. Choose canned fruits packed in water or natural juices only (rather than packed in syrup).

Acceptable substitution: 1/2 cup (4 oz) 100% fruit juice for 1 serving of fruit
Low Fat Dairy
(Choose 3 servings daily) 8 oz milk, lactaid or soymilk 4-8 oz low fat yogurt

melon, cantaloupe, honeydew, etc. 1/2 cup fresh berries such as blueberries, raspberries, boysenberries, etc. 1/2 cup canned fruit 17 fresh grapes 1/2 grapefruit 1/2 large banana or whole small banana 1/2 cup cooked or raw vegetables 1 cup salad greens

Always choose low fat or fat-free dairy foods. Choose skim or 1% milk and low fat yogurt. Cheese should not be considered a dairy option you can use cheese as a substitute for lean meat/protein.

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Girls Weight Maintenance Plan continued

Food Group (Number of Servings) What counts as ONE serving?
slice whole grain 1 bread OR 2 slices

Tips
Bread: choose whole grain varieties that have 2 or more grams of fiber per slice. Cereal: choose whole grain varieties that have 5 or more grams of fiber per serving.

Whole Grains
(Choose 4 servings daily)

low 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 wheat pasta

Choose unsweetened cereals.

Meat/Protein
(Choose 2 servings daily)

oz lean meat 4 cup dry beans or peas 1 1 cup 1% cottage cheese 4 oz low fat cheese Acceptable substitution: 1 Tbsp plain nuts or peanut butter for 1 ounce of lean meat

Lean Meat: lean beef or pork, chicken, turkey, fish or shellfish.

Choose meats that are baked, grilled, broiled or poached not fried. Remove skin from poultry. Choose reduced fat options when available. Choose a trans fat-free margarine.

Fats
(Limit to 2 servings daily)

1 Tbsp cream cheese 1 tsp butter, margarine or cream 1 Tbsp reduced fat salad dressing Choose calorie-free beverages such as: water diet soda hot or cold unsweetened tea or coffee calorie-free drink mixes such as Crystal Light or Diet Kool-Aid

Beverages
(Drink at least 6-8 cups each day)

Avoid sugary drinks. Limit caffeine-containing beverages to 3 cups per day (caffeine effects are more pronounced while on a low calorie diet).

Sometimes Foods
(Limit to 1 small serving, 3 times per week maximum)

Desserts, sweets and junk foods: cookies, candy, soda pop, donuts, cake, chips, hot dogs, nachos, french fries or fried foods such as fried chicken.

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Girls Weight Maintenance Sample Menus

Menu 2

Menu 1

bran flakes, Breakfast - Cereal 1 cup complete d) (slice na bana l smal 1 , milk 8 oz skim wheat bread, Lunch - Sandwich 2 slices whole cheese, 3 oz roast beef, 1 oz (1 slice) low fat 1/2 cup tard, mus tsp 1 n, onio lettuce, tomato, cubed cantaloupe ha Shake Mid-Afternoon - Medifast Swiss Moc r wate of ad inste milk made with 8 oz skim oz 4 , Soup le Dinner - Medifast Chicken Nood er, butt tsp 1 with coli broc cup 1 st, chicken brea low fat 1/2 cup canned sliced peaches, 8 oz yogurt low fat dip Evening - 1 cup raw carrots with 1 Tbsp

mixed with Breakfast - Medifast Peach Oatmeal whole slice 1 hes, peac 1/2 cup canned sliced ut pean tsp 1 with toast at whe butter, 8 oz 1% low fat milk bun, 4 oz Lunch - Sandwich 1 whole wheat tard, 1 mus to, toma ce, lettu st, brea chicken milk fresh apricot, 8 oz skim flavored Mid-Afternoon - 8 oz low fat fruityogurt cooked Dinner - 4 oz tilapia fish fillet, 1 cup canned cup 1 er, flow cauli and coli broc mixed pears Evening - Medifast Peanut Butter Bar

Menu 3

Lunch - Medifast Chicke n Noodle Soup, 1 cup salad greens with 1 Tbs p reduced fat salad dressing, 1 fresh peach, 8 oz skim milk Mid-Afternoon - 1 cup low fat cottage cheese with 1/2 cup pineapple chunks Dinner - 4 oz meatloaf, 1 cup cooked mixed vegetables, 1 small swe et potato, 1 whole wheat dinner roll with 1 tsp but ter, 17 grapes Evening - 6 oz low fat yog urt

Breakfast - Sandwich 1 whole wheat english muffin, Medifast Scram bled Egg with 1 tsp salsa, 8 oz skim milk

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(BMI 85-95th percentile) Approximately 2,000 calories

Food Group (Number of Servings) What counts as ONE serving?
1 Medifast Meal (choose from shakes, soups, stew, chili, oatmeal, scrambled eggs, fruit drinks, iced teas, hot beverages, bars and puddings)

Boys Weight Maintenance Plan

Tips

Medifast Meals
(Choose 2 Meals daily)

Limit to 1 Medifast bar daily. Combine Medifast Meals with your favorite foods.

Fruits & Vegetables

(Choose at least 5 servings daily)

piece medium-sized 1 Unlimited fruits and fresh fruit such as pear, vegetables ae encour1/2 cup fresh cubed fruit such as waterapple, etc. aged. Have at least 5 servings daily. Choose fresh or canned fruits packed in water or natural juices only (rather than packed in syrup).

Acceptable substitution: 1/2 cup (4 oz) 100% fruit juice for 1 serving of fruit
Low Fat Dairy
(Choose 3 servings daily) 8 oz milk, lactaid or soymilk 4-8 oz low fat yogurt

melon, cantaloupe, honeydew, etc. 1/2 cup fresh berries such as blueberries, raspberries, boysenberries, etc. 1/2 cup canned fruit 17 fresh grapes 1/2 grapefruit 1/2 large banana or whole small banana 1/2 cup cooked or raw vegetables 1 cup salad greens

Always choose low fat or fat-free dairy foods. Choose skim or 1% milk and low fat yogurt. Cheese should not be considered a dairy option you can use cheese as a substitute for lean meat/protein.

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Boys Weight Maintenance Plan continued

Food Group (Number of Servings) What counts as ONE serving?
slice whole grain 1 bread OR 2 slices

Tips
Bread: choose whole grain varieties that have 2 or more grams of fiber per slice. Cereal: choose whole grain varieties that have 5 or more grams of fiber per serving.

Whole Grains
(Choose 6 servings daily)

low 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 wheat pasta

Choose unsweetened cereals.

Meat/Protein
(Choose 2 servings daily)

oz lean meat 4 cup dry beans or peas 1 1 cup 1% cottage cheese 4 oz low fat cheese Acceptable substitution: 1 Tbsp plain nuts or peanut butter for 1 ounce of lean meat

Lean Meat: lean beef or pork, chicken, turkey, fish or shellfish.

Choose meats that are baked, grilled, broiled or poached not fried. Remove skin from poultry. Choose reduced fat options when available. Choose a trans fat-free margarine.

Fats
(Limit to 3 servings daily)

1 Tbsp cream cheese 1 tsp butter, margarine or cream 1 Tbsp reduced fat salad dressing Choose calorie-free beverages such as: water diet soda hot or cold unsweetened tea or coffee calorie-free drink mixes such as Crystal Light or Diet Kool-Aid

Beverages
(Drink at least 6-8 cups each day)

Avoid sugary drinks. Limit caffeine-containing beverages to 3 cups per day (caffeine effects are more pronounced while on a low calorie diet).

Sometimes Foods
(Limit to 1 small serving, 3 times per week maximum)

Desserts, sweets and junk foods: cookies, candy, soda pop, donuts, cake, chips, hot dogs, nachos, french fries or fried foods such as fried chicken.

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Boys Weight Maintenance Sample Menus

Menu 2

Menu 1

Sugar Oatmeal Breakfast - Medifast Maple & Brown fat milk low 1% oz 8 s, raisin cup 1/4 mixed with 3 oz bun, at whe le who 1 Lunch - Sandwich mayonchicken breast, lettuce, tomato, 1 tsp low fat naise, 1 cup salad greens with 1 Tbsp 1/2 cup salad dressing, 6 oz low fat yogurt, canned fruit cocktail 1 Tbsp Mid-Afternoon - 1 small banana with ers crack grain le who 5-6 er, butt ut pean cup Dinner - 4 oz beef tenderloin tips, 1/2 1 cup cooked portabella mushrooms and d over cooked zucchini and tomatoes serve canned 1-1/2 cups whole wheat pasta, 1 cup milk fat low 1% oz 8 s, pear d with Evening - Medifast Vanilla Pudding mixe 1/2 cup blueberries

cereal, 8 oz Breakfast - Cereal 1 cup high fiber cup sliced 1/2 and na bana 1% low fat milk, 1/2 es berri straw wheat bread, Lunch - Sandwich 2 slices whole provolone 3 oz deli turkey, 1 oz (1 slice) low fat t and carro tard, mus to, toma ce, lettu cheese, celery sticks, 6 oz low fat yogurt olate Mid-Afternoon - Medifast Dutch Choc es berri rasp fresh cup 1 with Shake blended 2 over s strip steak Dinner - Salad 4 oz lean mber, cucu ped chop cup 1/2 ns, gree cups salad fat salad tomato, red bell pepper, 2 Tbsp low with 1 tsp roll er dinn at whe le who 1 sing, dres butter, 8 oz 1% low fat milk Evening - Medifast Caramel Nut Bar

Menu 3

Lunch - Medifast Chicke n Noodle Soup, 2 oz grilled shrimp, 2 cups sala d greens with 1 Tbsp reduced fat salad dressin g, 1 dinner role with 1 tsp margarine, 1 fresh orange , 8 oz 1% low fat milk Mid-Afternoon - 1/2 cup low fat cottage cheese with 1/2 cup canned slic ed peaches Dinner - Tacos 3 oz tac o-seasoned ground turkey, 1 oz shredded che ese, 1 cup shredded lettuce, 1/2 cup diced tom ato and onion, 1/3 cup Mexican-seasoned brown rice, 5-10 black olives (sliced), 2 - 6 whole wheat tortillas Evening - 6 oz low fat yog urt

Breakfast - Medifast Oat meal Raisin Bar, 1 slice melon, 8 oz 1% low fat milk

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units & conversions

oz = Ounce lb = Pound qt = 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

Take Shape For Life Teens Program Guide v.10.01.07 2007: Medifast, Inc. Owings Mills, Maryland