Optifast Program Food Reintroduction Period

Tips for Consuming
1200 kcal/day
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Food stabilization phase is the next 4 weeks of the
program, during which time you are encouraged to
consume 1200 kcal/day as well as a balanced
nutritional intake. You will no longer be using the
Optifast 900 meal replacement shakes.
You will need to start taking a multivitamin
supplement and Vitamin D (up to 2,000 IU/day)
Remember: 1200 kcal/day is a low calorie intake so
it is possible for you to continue losing weight if
you adhere to meal plans and your exercise regime
Note: Food journaling is essential
Food Group Servings:
Grain Products
5 Servings
Vegetables & Fruits
5 Servings
Milk & Alternatives
2 Servings
Meat & Alternatives
2 Servings
Fat Allowance
30 g low fat
Extras Allowance
210 kcal/wk
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Step 1: Calculate how many portions of each food group you
need in 1 day (previous slide)
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Step 2: Allocate how many portions of each food group you
can have for breakfast, lunch, dinner and snacks (in chart)
Day 1
Breakfast
Lunch
Dinner
Milk
I
Grains
I
II
II
F&V
I
I
II
I
I
10 g
10 g
Meat
Fat
Extras
10 g
Snacks
I
I
50 kcal
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Step 3: Allocate which foods and quantities of these you can have
for breakfast, lunch, dinner and snacks (in chart), i.e. plan the
menu for that day!
Day 1
Breakfast
Lunch
Dinner
Milk
200 ml
1 % milk
Grains
1 slice 12 grain
toast
1 wholegrain
pita bread
1 medium
baked potato
F&V
1 medium apple
1 cup mixed
salad
½ cup cooked
asparagus
½ cup cooked
carrots
75 g tuna
75 g steak
10 g light
mayonnaise
5 g sour cream
5 g olive oil
Meat
Fat
Extras(50
kcal)
10 g light
margarine
Snack
1 low fat fruit
yoghurt
12 grapes
1 chocolate
chip cookie
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Work in reverse order! Allocate how many food
portions you want for supper, then lunch, then
breakfast and finally snacks.
When planning a meal, start by picking the meat
you want first, then the grains and finally the
vegetables. Also think about how you will cook this
dish to allocate added fats and whether you will
include any dressings, sauces or cheese.
Think about using leftovers, e.g. you planned roast
chicken for supper on Day 1, so plan a chicken
sandwich for lunch on Day 2.
Healthcanada.gc.ca/cnf
• Online database of nutritional composition of foods called
“The Canadian Nutrient File” (includes calorie information)
Mealsforgoodhealth.com
• Book: “Canada’s Diabetes Meals for Good Health” by Karen Graham, RD, CDE, (includes
daily meal plans for 1200-2200 kcal/day meals, photographs of meals, recipes and advice)
Dietitians.ca
• Online Resources: “EATracker” (Food & Activity Diary),
“Let’s Make a Meal” (Meal Planning), “Recipe Analyzer” (Analyzes Recipes)
Mymealplan.ca
• Online meal plan for weight loss or diabetes designed by Registered Dietitians (is payable)
Eatrightontario.ca/en/MenuPlanner.aspx
• Online seven day meal plan based on Canada’s Food Guide, recipes and shopping list
SOSCuisine.com
• Online 7 day meal plan tailored to different healthy eating goals, include recipes and
shopping lists (cost associated ~2$/week)
Measure portion sizes to enhance weight
management success
Use the “Stabilization Phase Food Group Servings
Chart” and consume the number of servings of
each food group specified per day
Record daily food intake
Set SMART goals