Q: Where can I find nutritional information for your meals?
A: Nutritional information for DineWise Nutritional Meals is found on every page of our website, just below our logo, and labeled Nutritional Info. Click the link to the downloadable PDF.
Q: My doctor said that I need to lose weight to improve my diabetes. Are the weight loss meal plans suitable for diabetics?
A: Let me direct you to our Diabetic Meals Section, which have nutritionally balanced, portion controlled meals for the diabetic lifestyle. Our Diabetic Meals are also designed to promote healthy weight loss.
Q: I have high blood pressure and need to limit my salt intake. Can I still eat the weight loss meals?
A: Our Low Sodium Meals Section has delicious meals that meet low sodium guidelines and are also suitable for those looking to lose weight.
Q: Ive been told that to lose weight successfully I need to cut carbohydrates from my diet, is this true?
A: Many people mistakenly believe that cutting out carbohydrates is the best way to lose weight. Carbohydrates are found in every plant food and should make up a large portion of any healthy diet. The key is to choose carbohydrates wisely. Eat smaller portions throughout the day and focus on complex carbohydrates such as whole grains, legumes, vegetables and fruit.
Simple carbohydrates in foods such as refined breads and pastas, pastries, candies, and soda offer little, if any, "good carbs" or fiber per serving. Our meals are perfectly portioned for carbohydrates. Here is a sample of complex carbohydrate foods on the DineWise Menu:
White and Wild Rice
Green Beans Almondine
Roasted Red Potatoes
Corn and Asparagus Medley
Q: What is the glycemic index and how does it factor into eating for weight loss?
A: The glycemic index (GI) is a research tool based on a scale of 0 to 100 and is used to examine how individual carbohydrate foods affect blood sugar levels. Foods with a high GI score are digested and absorbed by the body more quickly, causing a rapid rise in blood sugar. Foods with a low GI score are converted into sugar more slowly and do not cause a rapid spike in blood sugar. When eating for weight loss, its wise to choose foods that are low on the glycemic index so that they will provide lasting energy and limit cravings between meals.
Q: What is so unhealthy about being overweight?
A: Studies have shown that excess weight, especially around the midsection, can increase the risk of developing many serious diseases and/or conditions such as:
Type 2 Diabetes
Gall Bladder Disease
Cancer (prostate, colon and rectum)
Those who reduce their body weight to within a healthy BMI often report a better quality of life that includes more energy to complete daily tasks and improved self-image.
Q: What are the definitions of overweight and obese?
A: Statistics estimate that 64% of the American population fits within some definition of obesity. Of particular concern is excess weight located around the abdomen. Obesity is measured by the Body Mass Index. Use this handy calculator to calculate your BMI: Click Here. This online tool will open in a new window.
Q: Are there any foods that I need to avoid completely?
A: Most health experts agree that it is unwise to eliminate any major food group from your diet. Including food from all the major food groups is the ideal way to ensure that you are meeting all of your nutritional needs. While supplements may help to supply vitamins and minerals that you may be lacking, they are less able to supply the fiber and antioxidants found in foods that are associated with disease prevention.
Q: What is considered regular physical activity?
A: Experts agree regular physical activity includes the following:
Moderate intensity activity of at least 30 minutes per day,
for 5 or more days of the week.
Vigorous intensity activity of at least 20 to 60 minutes per day,
or more days of the week.
Here are some examples of how many calories you burn per hour by doing different types of exercising:
180 Calories for Stretching
220 Calories for Weight Lifting (light workout)
280 Calories for Walking (less than 3.5 mph)
290 Calories for Bicycling (less than 10 mph)
330 Calories for Light Gardening
330 calories for Dancing
330 Calories for Playing Golf (walking and carrying clubs)
370 Calories for Hiking
440 Calories for Heavy Yard Work (chopping wood)
440 Calories for Weight lifting (heavy workout)
440 Calories for Playing Basketball (continuous activity)
460 Calories for Walking (greater than 4.5 mph)
480 Calories for Aerobics
510 Calories for Swimming (slow freestyle laps)
590 Calories for Running or Jogging (5 mph)
590 Calories for Cycling (greater than 10 mph)
*Adapted from 2005 DGAC report, based on a 154 lb person.
Q: What can I snack on between meals when I am hungry that still keeps me within my recommended daily caloric limit?
A: Keeping track of snacking is essential in achieving weight loss success. Extra calories can creep up unexpectedly so keep a selection of appropriate snacks (sorted by calorie contribution) handy for when you need to munch. For items that you may over indulge on, pre-pack them into zip top bags or plastic containers so that you can control portions appropriately. Also, if a craving hits, before grabbing any snacks try drinking a glass of water and waiting 10 minutes; you might just be thirsty and the craving will be abated without ingesting calories. Here are some healthy snack ideas:
1/2 cup celery sticks has 10 calories
1/2 cup cucumber slices has 10 calories
1/2 cup baby carrots has 30 calories
1/2 cup raspberries has 30 calories
1/2 cup blueberries has 40 calories
1 cup watermelon has 45 calories
2 tbsp hummus (chickpea spread) has 50 calories
5 dried apricots has 50 calories
1 cup cantaloupe has 60 calories
2 cups air popped popcorn (without butter) has 60 calories
1 small apple, with skin, has 70 calories
1 small orange, peeled has 70 calories
4 melba toasts (whole wheat) has 75 calories
10 almonds (unblanched) has 80 calories
1/2 cup cottage cheese (1%) has 80 calories
1 oz piece (partly skim-milk) Cheddar cheese has 90 calories
48 salt-free pretzel sticks has 100 calories
1/2 cup low-fat soft serve vanilla frozen yogurt has 100 calories
1/2 cup skim-milk chocolate pudding has 140 calories
1 oz piece dark chocolate has 140 calories
6 oz low-fat vanilla yogurt has 170 calories
Q: Do I need to take additional supplements to meet my daily nutritional requirements?
A: Combining the DineWise Weight Loss Meal Plan that works for you with carefully chosen snacks that contain additional fruit, vegetable, low fat dairy and whole grain sources should provide your daily nutrient quota. Multivitamins should only be used as a back up for vitamins and minerals because food sources contain valuable fiber and antioxidants that cannot be consumed in a pill. Consult your personal physician if you have a metabolic condition that might interfere with the adequate absorption of nutrients from food.