What is the Nutrisystem Nourish™ program, and how does it work?
The NutriSystem Diet Program is a complete, real life solution to losing weight. The easy-to-follow plan features low Glycemic Index, "good carb" Nutrisystem Nourish™ foods with optimal amounts of protein to help keep you satisfied and your blood sugar levels stable. You eat often throughout the day, and always get perfect portions with every prepackaged entree, snack and dessert. In addition, because we know that nourishing your entire self extends beyond just what you eat, the program also includes two breakthrough plans - MindNourish ® and BodyNourish ® - to help get your mind and body in gear for weight loss, too. Altogether, it's a total approach to losing weight. You lose weight while learning healthy eating habits you can use for life - all in one convenient plan.

How do I get started?
This program gives you a great way to lose weight and transform your body. You simply choose which 28-Day program is right for you (Women's, Men's, Silver for Women, Silver for Men, Type II Diabetic or Vegetarian) and then choose the foods you'd like to eat from more than 120 great-tasting, prepackaged entrees, snacks and desserts. You'll select one perfectly-portioned breakfast, lunch, dinner and dessert for each day (for 28 days), or you can simply order our 28-Day "Favorites Package" featuring a pre-selected assortment of our most popular foods. Either way, everything will arrive together on your doorstep, ready for you to begin losing weight.

Once my food arrives, what do I do?
Once you place your 28-Day order, your food will arrive along with a Welcome Kit featuring a checkbook-sized Meal Planner. This planner outlines your daily meals and guides you on how to proceed with your program day to day. The NutriSystem plan is very easy to follow: for each meal, you just grab a Nutrisystem entree, add-in a few grocery items (like fresh fruit, vegetables, salads and dairy items), and you're ready to go. You get to eat often throughout the day to help keep you feeling full between meals. And since all of our meals are perfectly portioned, there is never any weighing, measuring or calories and points to count - just great-tasting food that's ready to go when you are.

What is the Glycemic Index?
The Glycemic Index is the science behind the NutriSystem Nourish Program. It measures the quality of carbohydrates and their impact on your blood sugar levels. Carbohydrates that break down slowly in your body encourage stable blood sugar levels, which is good, so they rate well or "low" on the Glycemic Index. On the other hand, carbs that break down too quickly cause your insulin levels to spike, and high insulin levels can cause your body to store fat. These "bad carbs" are given higher glycemic values and most often leave you hungry soon after a meal. So if you're looking to lose weight, you should stay away from "bad carbs" and instead, seek to incorporate more "good carbs" with low glycemic values into your diet to help keep your blood sugar levels stable and your appetite in check. NutriSystem ready-to-go foods make that simple.

Do NutriSystem foods have low glycemic, "good" carbs?
Yes! We created our line of Nutrisystem Nourish foods to feature low-glycemic "good" carbs. Plus, we added optimal amounts of protein and fiber to our entrees and desserts. That makes NutriSystem Nourish the first prepared foods program that totally integrates low Glycemic Index carbohydrates into a meal plan that is also low in fat. In essence, with this program you get the best of both worlds - low fat AND good carb - a unique combination that helps support stable blood sugar levels more than ever before.

If I have certain food allergies or special dietary needs can I still lose weight with the NutriSystem program?
Yes. All of the ingredients and a nutritional breakdown of every food is listed clearly on its package and online in the Nutrisystem Food Store, so you always know exactly what you're getting. Or, you can simply call one of our dietitians in Nutritional and Dietary Services to get free information and advice concerning your specific food allergy. He or she can also make food and meal plan recommendations to suit your unique situation.

Can I still lose weight with the NutriSystem program if I have high blood pressure?
Your NutriSystem Nourish Meal Plan meets the requirements of the American Heart Association regarding daily sodium intake levels, which is less than 2500 mg of sodium per day. Additionally, overall weight loss and weight management is important to improving and controlling blood pressure. If you have questions about blood pressure and your diet, call and discuss your situation with a NutriSystem dietitians in Nutritional and Dietary Services who can explain the program and suggest options for you. Additionally, we always recommend that you consult your physician before beginning any exercise or weight loss program.

If I have diabetes, can I still lose weight with the NutriSystem program?
Yes. In fact, we created an entire Diabetic Program specifically for those with Type II Diabetes. Based on the Glycemic Index and "good carbs," the Diabetic Program features NutriSystem Nourish entrees and snacks, along with a meal plan consisting of three meals and two snacks each day. If you're diabetic, you're encouraged to contact one of our dietitians in Nutritional and Dietary Services who can review our Diabetic Program and go over a sample meal plan with you. We recommend that you consult your physician before starting any weight loss or exercise program.

Do I have to visit a center to participate in the Nutrisystem program?
No. The NutriSystem Program is a complete at-home program. You simply order your Nutrisystem Nourish foods online or over the phone, and they're delivered right to your home or office. You participate from the privacy of your home, with no center visits or public weigh-ins necessary - ever. However, if you choose to, you can always call or go online to chat with one of our weight loss counselors. In fact, we recommend this at the start of your program to make sure you get all of your questions answered and get off to a great start.

Is there an additional fee for counseling?
Not at NutriSystem. We believe in total support, and that includes providing unlimited online and phone counseling services with no fee. Say goodbye to expensive membership fees and inconvenient appointments at a weight loss center - the NutriSystem program works around your schedule and fits easily into your busy lifestyle and budget.

What does my membership include?
Believe it or not, at NutriSystem, you never pay extra for weight loss counseling or support. Once you sign up (which is free), your membership includes many added features to help make your weight loss program the most successful it can be. You get unlimited access to online tools, free counseling, weight loss classes and more:

• Unlimited Counseling and Support Services
• NutriSystem Nourish Catalog
• The Daily Dose Motivational Message
• Online Newsletter
• Online Classes
• Online Bulletin Boards and Chat Rooms
• Online Weight Loss and Fitness Diaries
• Member Profile Section

It's all part of the complete NutriSystem program and your means to looking and feeling your best.

Is there a Nutrisystem maintenance program?
Nutrisystem foods can be continued after you reach your goal weight to help you transition back to grocery store foods. Nutrisystem foods provide convenience to help you as needed to control portions and limit calories, and to help you plan nutritious meals. There are different plans which encourage you to eat Nutrisystem foods a couple of times a week while slowly introducing grocery store foods. Once you have reached your goal weight, a Nutrisystem counselor will work with you to devise a plan that's right for you.

How many times a week should I weigh myself?
It is recommended that you weigh yourself once a week, preferably at the same time of day and while wearing the same type of clothing each time.

How do I know what to eat when?
When you receive your order, you'll get a Nutrisystem Meal Planner. This guide outlines your meals and snacks for you, and features 28 Daily Diary pages on which you can "check off" your entrees, snacks, desserts and other fresh servings each day as you go along. You'll be eating healthy meals and snacks often throughout the day, and your Planner will be your easy-to-follow guide.

Do I have to eat all the food listed in the meal plan for every day?
We do encourage eating all the food servings listed on your meal plan. Your meal plan has been designed to give you all the essential nutrients needed for optimal nutrition as well as for sensible weight loss.

Do I need to eat vegetables and fruits while on the program?
It is strongly recommended that our members eat a variety of fruits and vegetables for optimal health. Talk with your counselor and together, you can work to find a mix of fruit and vegetables that you enjoy eating.

Can I eat my Nutrisystem dinner at lunchtime and my Nutrisystem lunch at dinnertime?
Yes, you can alter the times of your meals, as long as you include all the foods in your meal plan.

Can I switch my afternoon snack to the morning?
Yes, your snacks can be re-arranged to fit your schedule and your appetite. The afternoon or evening snack can be consumed in the morning—the idea is just to continually fuel your body throughout the day. You can always check with a counselor for suggestions on rearranging your meal plan.

What if I cannot tolerate milk?
You will find a list of alternatives to milk in the Meal Planner. The substitutions for milk give you the protein found in milk, but generally do not have as much calcium. You may need to add a calcium supplement to your meal plan if you are not consuming fat-free milk or yogurt daily.

What kinds of yogurt can I use for a dairy/protein serving?
We suggest fat-free light yogurt that contains approximately 100 calories, 8 grams of protein, and 12 grams of carbohydrates.

Does the milk I put on my cereal at breakfast count as my dairy/protein serving for that meal?
No, that milk is considered included with your Nutrisystem breakfast entree. It does NOT count as your dairy or protein serving for that meal.

How many glasses of water do I need daily?
8, 8-oz. glasses or 64 oz. per day is a standard recommendation. However, another good guideline is to drink ½ an ounce of water for every pound of weight you carry (in other words, divide your weight in half and drink that many ounces of water per day).

What is the nutritional composition of carbohydrates, protein and fat per day on the program?
The NutriSystem meal plans provide approximately 55% of the calories from low-glycemic, "good" carbohydrates, 25% of the calories from protein, and 20% of the calories from fat.

Does the Nutrisystem meal plan meet USDA standards for a healthy diet?
Most recently, the United States Department of Agriculture (USDA) released its sixth set of recommendations on eating - the Dietary Guidelines for Americans 2005. The upshot is that there's good news for everyone participating in the NutriSystem Program- your meal plan meets, and in many cases, exceeds the government standards for healthy eating.

Further, the Nutrisystem meal plans:

• Contain less than the recommended limit of sodium intake
• Feature less than 5% of their calories from trans and saturated fats, which is less than half the maximum allowed in the guidelines, and have 0% trans fat
• Have always stressed choosing lean, low-fat and non-fat meats like the guidelines recommend
• Include the ability to get half your servings of carbohydrates in the form of whole grains and the other half from enriched or whole-wheat sources, as suggested
• Recommend at least 4 ½ cups of fruits and vegetables, which is what is advised in the report

Do I need to put my Nutrisystem Nourish foods in the freezer or refrigerator?
Not at all. All of the Nutrisystem foods are "packaged for portability" - a convenience that is very important when you're losing weight. While many of the Nutrisystem entrees look a lot like frozen entrees, they're actually sealed through a "soft canning" process (like you would tomatoes or peaches) which locks in the nutrition and great taste. That way, you get fresh-tasting foods that don't require refrigeration, and are ready to go whenever and wherever you are.

How should I store my Nutrisystem foods?
When you receive your Nutrisystem foods, you don't need to refrigerate or freeze them. They can be stored at room temperature in a cupboard or on the countertop. Many people also keep a stash at work or anywhere they may want to have healthy meals and snacks handy. It's a great way to stay on track with your weight loss program.

What do I do if I'm allergic to certain ingredients in food?
A Nutrisystem counselor can help you set up a specialized plan according to your needs. You can also review the ingredients of each food item in the NutriSystem Store; click the name of the item you'd like to review and scroll down for the ingredients listed below the Nutrition Facts. In addition, our dietitians are also available for specific allergy related questions.

Type II Diabetic Program from Nutrisystem Diet Nourish Plan
Take control of your weight and your diabetes! Choose from a special selection of prepared foods and get a program that conforms nutritionally to recommended diabetic diets. Click Here

All-Vegetarian Program from Nutrisystem Diet Nourish Plan
Take advantage of the only prepackaged all-vegetarian weight loss plan available! With easy-to-prepare meals and desserts, losing weight while still eating vegetarian foods has never been easier. Click Here

 
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