Optimal *4-2-1 Plan Snack Option

According to the Optavia Guide, the Optimal Weight 4 & 2 & 1 Plan™  is perfect for you if you prefer a flexible meal plan to help you reach a healthy weight.

The Optimal Weight 4 & 2 & 1 Plan is suitable for you if you:
• Want to incorporate all of the food groups, including   fruit, dairy, and starches
• Have type 1 diabetes and are closely monitored by your healthcare provider
• Have type 2 diabetes
• Are 65 years or older and not regularly active
• Exercise greater than 45 minutes per day
• Have less than 15 pounds to lose

You just have 4 Fuelings + 2 lean and green meals + 1 healthy snack  Just like the other plans you eat six times daily, once every two to three hours. Practice your Habits of Health and create a support team to back you up. Now here is a list of snacks for the 4-2-1 Plan.

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Healthy Snacks On the Optimal Weight 4 & 2 & 1 Plan™ you may incorporate a OPTAVIA™ Snack, starch, fruit, or dairy choice into one of your meal times.  Remember to keep your meals at six per day, spaced two to three hours apart, for optimal blood sugar and hunger control.

OPTAVIA™ Snacks

• Puffed Sweet and Salty Snacks
• Puffed Ranch Snacks

STARCH 

A healthy snack serving of starch is:
• 1 slice whole-grain bread (3g or more fiber/slice)
• 2 slices low-calorie, light, whole-grain bread (about 40 calories/slice)
• ¾ cup cold whole-grain cereal such as bran flakes (3g or more fiber/serving)
• ½ cup cooked cereal
• ½ cup peas, corn
 • 1 cup winter squash
• ¼ large (3 oz.) baked potato
• ⅓  cup cooked brown rice
• ⅓ cup cooked whole-wheat pasta
• ½ cup cooked beans or lentils
NOTE: Check the food label to be sure that the starch or grain products you choose are made from whole-grain sources, which should appear as the first ingredient on the list. Examples include whole wheat, whole rye, and whole oats.

FRUIT

A healthy snack serving of fruit is:
• 1 small (4 oz.) piece of fresh fruit such as pear, apple, orange, etc.
• ½ cup fresh or frozen fruit
• 1 cup fresh, cubed melon such as cantaloupe, honeydew, etc.
• ¾ cup fresh berries
• ½ cup canned fruit such as peaches, pears, or fruit cocktail (choose fruit packed in water or natural juices, NOT in syrup)
• 17 fresh grapes
• ½ large grapefruit

• ½ large or 1 extra-small banana

DAIRY

A healthy snack serving of dairy is:
• ⅔ cup (6 oz.) low-fat yogurt (fewer than 120 calories)
• 1 cup unsweetened low-fat or fat-free milk (cow, soy, almond, or cashew)
• ½ cup fat-free evaporated milk
NOTE: Always choose low-fat or fat-free dairy foods. Cheese of any kind should not be considered a dairy option and therefore cannot be counted as a healthy snack. See the Vegetarian Information Sheet for information about including cheese as a lean protein choice in your weight-loss plan.

#BeCreativelyHealthy  

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To see how you are doing in your overall health, take a quick survey by clicking this link:  Wellness Evaluation

If you would like information about the Amazing Health Journey or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)