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Jenny
Craig’s
What Have You Got to Lose?
Theory:
The central philosophy of Jenny Craig's
weight loss program is that
everyone can learn to make good food choices with the objective of
enjoyment instead of deprivation.
Five Fundamentals:
- Set
Smart Goals
- Specific
- Motivating
- Attainable
- Reasonable
- Trackable
- Accept
your “humanity”
- It
is perfectly acceptable for you to make mistakes.
If you binge, forgive yourself and take a step forward
- Talk
to yourself
- The
things you say to yourself often determine the way you feel and how
you behave
- Self-monitor
- Keep
track of your own thoughts, feelings, and actions.
Keep your Life-style log with you at all times and commit to
writing in it
- Self-reward
- Rewards
are anything and everything that make you feel good – from
positive self-talk to taking a bubble bath to buying yourself
something. The only hard-and-fast rule about reward is that they not
be food
Carbohydrates – about 60 percent of each day’s calories should
be in the form of complex carbohydrates (vegetables, grain products, dried
beans (legumes), and fruits). They
help curb your hunger without adding many calories.
Protein - should comprise about 15
to 20 percent of our daily calories.
Fats - should make up 20 to 30 percent of daily calories.
Polyunsaturated fat includes safflower, canola, soybean, and sunflower
oils. This type of fat provides the essential fatty acids, and has been
the fat least associated with health hazards.
Alcohol - When you are reducing your
weight, the Jenny Craig weight loss program strongly
encourages you to omit alcohol from your diet
Weight Loss Program
The Jenny Craig Food Box approach divides the three food types
(carbohydrates, protein, and fat) into six recognizable food groups and
tells you how many servings from each group you need to eat daily.
The six food groups are fruits, vegetables, grain products, milk,
meat and meat substitutes, and fats and oils.
The meal plan provides a flexible three-meal/three-snack eating
pattern that is high in complex carbohydrates, low in fat, moderate in
protein, low in sodium, low in cholesterol, high in fiber, and high in
flavor and texture.
The Food Group Box approach enables you to a plan a 1,200
+/- calorie menu
for each day during weight loss consisting of approximately 60 percent
carbohydrate (primarily complex), 20 percent protein (primarily animal),
and 20 percent fat (low in saturated fat).
The meal plan also includes drinking eight, eight-ounce cups of water.
During this weight loss program, you count your servings rather than your
calories. Everyday you select the particular foods you want from each group
and write them in the appropriate boxes.
Food exchange – since all foods within a list (lists are included in the
book) have approximately the same amount of carbohydrate, protein, fats,
calories, and other major nutrients in the portions listed, they may be
“traded” or “exchange” for one another.
Sample Food Group Box
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Fruits
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Vegetables
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Grains
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Banana, ½ cup sliced
Melon, 1 cup
Raisins, 2 tbl
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Tomato, 1
Broccoli, 1 cup
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French toast, 1 slice
(1 grain exchange)
Ry-Krisp, 4
Whole-wheat roll, 1
Red potatoes, 1 small
Whole-wheat bread, 1
slice
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Milk
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Meat and Meat
equivalents
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Fats & Oils
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Skim milk, 1 cup
Plain nonfat yogurt,
1 cup
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Tuna, ½ cup
Broiled swordfish, 1
serv. (4 meat exchanges)
Cottage cheese, ¼
cup
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Margarine, 1 tsp
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Sample Meal Plan
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Breakfast – French
Toast, 1 slice; banana; ½ sliced; Skim milk, 1 cup; decaffeinated
coffee
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Snack – Ry-Krisp, 4;
Margarine, 1 teaspoon
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Lunch – Tuna salad
plate: tuna, water-packed, ½ cup; tomato, 1 oz. lettuce, 1 cup;
whole-wheat bread, 1 slice
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Snack – Melon, 1 cup;
low-fat cottage cheese, ¼ cup
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Dinner – Broiled
swordfish, 1 serving; steamed red potatoes, 1 small (3 oz.); steamed
broccoli, 1 cup; whole-wheat roll, 1
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Snack – Mix: Plain
nonfat yogurt, 1 cup; raisins, 2 tablespoons; non-nutritive sweetener,
if desired; nutmeg, 1/8 teaspoon
Jenny Craig. 1992.
New York: Villard Books
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