Core Plan

Core Plan



Core Plan controls calories by focusing your eating on a core list of
wholesome, nutritious foods without tracking. The list is comprised of
foods from all the food groups: vegetables and fruits; grains & starches;
lean meats, poultry, fish and eggs; and milk products. We established this
food list to provide eating satisfaction without empty calories. For that
occasional treat, you can also eat foods outside of this list in a
controlled amount. You also have 35 flex points if you want to use them for
foods that are NOT on the Core Program list. Whenever you want to step
outside the No Count Foods, you must make a choice - use your Flex Points
Allowance (at its full POINTS value) or don't eat it.

For example, fat-free Cheddar cheese is a No Count Food. Opt for an ounce of
regular Cheddar and it carries a POINTS value of 3. The same goes for any
food combinations or recipes you make.


When combining foods, to consider the finished product a No Count Food, all
foods on the No Count Food List must be combined only with other foods on
the List. If any other food is used, the entire product should be counted
within your Flex Points Allowance.


The foods in the Core Program a



Vegetables

Fresh, frozen, or canned (without added sugar, fat or sugar)

Tomato paste, puree, and sauce



Vegetables cannot contain ingredients that are not on the No Count Food
List.
(e.g., regular refried beans, pork & beans, corn in butter sauce, dried
tomatoes packed in oil, French fries, and sweet pickles are not allowed).
Note: Vegetable juices are not allowed


Fruit

Fresh, frozen, or canned (without added sugar, fat or sugar)


Canned fruit must be packed in water or juice (not syrup) and drained before
eating. Unsweetened apple-sauce is allowed but sweetened applesauce is not.
Dried fruits are not Core Foods.
Fruit juices are not Core Foods.

Soups
Choose fresh, canned, frozen, or homemade soups made only with Core Foods.
Bean soup
Bouillon
Broth-based soup
Tomato soup
Cream soups are not Core Foods.



Starches, Grains, and Cereals

Whole wheat pasta or brown rice or potatoes is limited to one meal a day
Barley

Buckwheat

Bulgur

Cornmeal (polenta)
Couscous

Kasha

Popcorn (air-popped or 94% fat free microwave popped only)

Quinoa

Rolled Oats

Starchy vegetables (e.g. peas, corn)

Cooked (hot) cereal (any plain variety that does not contain added sugar)



Puffed wheat, puffed rice, shredded wheat and 100% bran cereals that do not
contain added sugar are limited to one meal a day & must be eaten with fat
free milk (skim milk) or fat free yogurt.



Lean Meats, Poultry, Fish, Meat Substitutes and Egg Products

Beef, Lamb, Pork, and Veal
Choose visibly lean cuts and trim any excess fat.

Processed meats such as deli products and hot dogs are not Core Foods.
Ground beef with no more than 7% fat or ground turkey or ground chicken is
limited to one meal a day.


Beef
Bottom and top round roast
Bottom and top sirloin steak
Eye round roast
Flank steak

Filet Mignon
Organ meats
Round steak
Round tip steak and roast
Sirloin steak
T-bone steak
Tenderloin roast and steak
Top loin steak
Top sirloin roast
Ground Meat


Lamb
Leg roast
Loin chop or roast
Organ meats
Sirloin chop



Pork
Canadian-style bacon
Ham
Loin chop or roast
Organ meats
Sirloin chop
Sirloin cutlet
Tenderloin roast



Veal
Cutlet
Loin chop or roast
Organ meats
Round steak
Sirloin steak



Poultry - Chicken and Turkey
Trim any visible fat before preparing and remove the skin before eating.
Fresh, frozen, or canned

Organ meats (e.g chicken livers)


Fish and Shellfish

Fresh, frozen, or canned, any variety
Canned varieties must be packed in water, broth, or tomato juice (not oil).

Meat Substitutes
Dried beans and lentils
Tofu, any type
Vegetarian burger, frozen



Eggs and Dairy Products
Egg, whole
Egg substitutes
Egg whites

Dairy Products
For items marked with an asterisk (*), 1 cup counts as 1 serving milk
product.
Fat -free cheese

Fat -free or 1% fat cottage cheese
Fat -free milk*

Fat -free, sugar free pudding*

Fat -free sour cream

Fat -free plain yogurt*



Diary Substitutes
Soy milk (plain)

Soy cheese
Soy yogurt (plain )
Weight Watchers Smoothies * or fat free, sugar free instant cocoa or reduced
calorie dairy shakes* is limited to once a day. Coffee creamers, fat-free



Oils, Condiments & Extras

Fat free salad dressings

Fat free margarine

Fat free mayonnaise

Nonstick cooking or baking spray

Includes 2 teaspoons of olive oil, canola, safflower or flaxseed oil each
day



Condiments

Baking powder
Baking soda
Capers
Cocktail sauce
Extracts
Flavorings
Herbs
Hot sauce (pepper sauce)
Ketchup
Lemon juice
Lime juice (unsweetened)

Mustard
Salsa (fat free)

Soy sauce (shoyu)
Spices
Steak sauce
Sugar substitutes
Taco sauce
Teriyaki sauce
Vinegar
Worcestershire sauce



Extras

Gelatin (unflavored and sugar free flavored)

Weight Watchers fruities



Beverages
Coffee (without sugar)
Tea (without sugar)
Diet Soft drink

Seltzer (plain or flavored, unsweetened)
Water or mineral water
Note: Beverages containing alcohol are not allowed.

thank you, this is so much better than the tape, Lee
SPOONS wrote in message
.cable.rogers.com...

Core Plan



Core Plan controls calories by focusing your eating on a core list of
wholesome, nutritious foods without tracking. The list is comprised of
foods from all the food groups: vegetables and fruits; grains & starches;
lean meats, poultry, fish and eggs; and milk products. We established
this
food list to provide eating satisfaction without empty calories. For that
occasional treat, you can also eat foods outside of this list in a
controlled amount. You also have 35 flex points if you want to use them
for
foods that are NOT on the Core Program list. Whenever you want to step
outside the No Count Foods, you must make a choice - use your Flex Points
Allowance (at its full POINTS value) or don't eat it.

For example, fat-free Cheddar cheese is a No Count Food. Opt for an ounce
of
regular Cheddar and it carries a POINTS value of 3. The same goes for any
food combinations or recipes you make.


When combining foods, to consider the finished product a No Count Food,
all
foods on the No Count Food List must be combined only with other foods on
the List. If any other food is used, the entire product should be counted
within your Flex Points Allowance.


The foods in the Core Program a



Vegetables

Fresh, frozen, or canned (without added sugar, fat or sugar)

Tomato paste, puree, and sauce



Vegetables cannot contain ingredients that are not on the No Count Food
List.
(e.g., regular refried beans, pork & beans, corn in butter sauce, dried
tomatoes packed in oil, French fries, and sweet pickles are not allowed).
Note: Vegetable juices are not allowed


Fruit

Fresh, frozen, or canned (without added sugar, fat or sugar)


Canned fruit must be packed in water or juice (not syrup) and drained
before
eating. Unsweetened apple-sauce is allowed but sweetened applesauce is
not.
Dried fruits are not Core Foods.
Fruit juices are not Core Foods.

Soups
Choose fresh, canned, frozen, or homemade soups made only with Core Foods.
Bean soup
Bouillon
Broth-based soup
Tomato soup
Cream soups are not Core Foods.



Starches, Grains, and Cereals

Whole wheat pasta or brown rice or potatoes is limited to one meal a day
Barley

Buckwheat

Bulgur

Cornmeal (polenta)
Couscous

Kasha

Popcorn (air-popped or 94% fat free microwave popped only)

Quinoa

Rolled Oats

Starchy vegetables (e.g. peas, corn)

Cooked (hot) cereal (any plain variety that does not contain added sugar)



Puffed wheat, puffed rice, shredded wheat and 100% bran cereals that do
not
contain added sugar are limited to one meal a day & must be eaten with fat
free milk (skim milk) or fat free yogurt.



Lean Meats, Poultry, Fish, Meat Substitutes and Egg Products

Beef, Lamb, Pork, and Veal
Choose visibly lean cuts and trim any excess fat.

Processed meats such as deli products and hot dogs are not Core Foods.
Ground beef with no more than 7% fat or ground turkey or ground chicken is
limited to one meal a day.


Beef
Bottom and top round roast
Bottom and top sirloin steak
Eye round roast
Flank steak

Filet Mignon
Organ meats
Round steak
Round tip steak and roast
Sirloin steak
T-bone steak
Tenderloin roast and steak
Top loin steak
Top sirloin roast
Ground Meat


Lamb
Leg roast
Loin chop or roast
Organ meats
Sirloin chop



Pork
Canadian-style bacon
Ham
Loin chop or roast
Organ meats
Sirloin chop
Sirloin cutlet
Tenderloin roast



Veal
Cutlet
Loin chop or roast
Organ meats
Round steak
Sirloin steak



Poultry - Chicken and Turkey
Trim any visible fat before preparing and remove the skin before eating.
Fresh, frozen, or canned

Organ meats (e.g chicken livers)


Fish and Shellfish

Fresh, frozen, or canned, any variety
Canned varieties must be packed in water, broth, or tomato juice (not
oil).

Meat Substitutes
Dried beans and lentils
Tofu, any type
Vegetarian burger, frozen



Eggs and Dairy Products
Egg, whole
Egg substitutes
Egg whites

Dairy Products
For items marked with an asterisk (*), 1 cup counts as 1 serving milk
product.
Fat -free cheese

Fat -free or 1% fat cottage cheese
Fat -free milk*

Fat -free, sugar free pudding*

Fat -free sour cream

Fat -free plain yogurt*



Diary Substitutes
Soy milk (plain)

Soy cheese
Soy yogurt (plain )
Weight Watchers Smoothies * or fat free, sugar free instant cocoa or
reduced
calorie dairy shakes* is limited to once a day. Coffee creamers, fat-free



Oils, Condiments & Extras

Fat free salad dressings

Fat free margarine

Fat free mayonnaise

Nonstick cooking or baking spray

Includes 2 teaspoons of olive oil, canola, safflower or flaxseed oil each
day



Condiments

Baking powder
Baking soda
Capers
Cocktail sauce
Extracts
Flavorings
Herbs
Hot sauce (pepper sauce)
Ketchup
Lemon juice
Lime juice (unsweetened)

Mustard
Salsa (fat free)

Soy sauce (shoyu)
Spices
Steak sauce
Sugar substitutes
Taco sauce
Teriyaki sauce
Vinegar
Worcestershire sauce



Extras

Gelatin (unflavored and sugar free flavored)

Weight Watchers fruities



Beverages
Coffee (without sugar)
Tea (without sugar)
Diet Soft drink

Seltzer (plain or flavored, unsweetened)
Water or mineral water
Note: Beverages containing alcohol are not allowed.

thank you, this is so much better than the tape, Lee
SPOONS wrote in message
.cable.rogers.com...

Core Plan



Core Plan controls calories by focusing your eating on a core list of
wholesome, nutritious foods without tracking. The list is comprised of
foods from all the food groups: vegetables and fruits; grains & starches;
lean meats, poultry, fish and eggs; and milk products. We established
this
food list to provide eating satisfaction without empty calories. For that
occasional treat, you can also eat foods outside of this list in a
controlled amount. You also have 35 flex points if you want to use them
for
foods that are NOT on the Core Program list. Whenever you want to step
outside the No Count Foods, you must make a choice - use your Flex Points
Allowance (at its full POINTS value) or don't eat it.

For example, fat-free Cheddar cheese is a No Count Food. Opt for an ounce
of
regular Cheddar and it carries a POINTS value of 3. The same goes for any
food combinations or recipes you make.


When combining foods, to consider the finished product a No Count Food,
all
foods on the No Count Food List must be combined only with other foods on
the List. If any other food is used, the entire product should be counted
within your Flex Points Allowance.


The foods in the Core Program a



Vegetables

Fresh, frozen, or canned (without added sugar, fat or sugar)

Tomato paste, puree, and sauce



Vegetables cannot contain ingredients that are not on the No Count Food
List.
(e.g., regular refried beans, pork & beans, corn in butter sauce, dried
tomatoes packed in oil, French fries, and sweet pickles are not allowed).
Note: Vegetable juices are not allowed


Fruit

Fresh, frozen, or canned (without added sugar, fat or sugar)


Canned fruit must be packed in water or juice (not syrup) and drained
before
eating. Unsweetened apple-sauce is allowed but sweetened applesauce is
not.
Dried fruits are not Core Foods.
Fruit juices are not Core Foods.

Soups
Choose fresh, canned, frozen, or homemade soups made only with Core Foods.
Bean soup
Bouillon
Broth-based soup
Tomato soup
Cream soups are not Core Foods.



Starches, Grains, and Cereals

Whole wheat pasta or brown rice or potatoes is limited to one meal a day
Barley

Buckwheat

Bulgur

Cornmeal (polenta)
Couscous

Kasha

Popcorn (air-popped or 94% fat free microwave popped only)

Quinoa

Rolled Oats

Starchy vegetables (e.g. peas, corn)

Cooked (hot) cereal (any plain variety that does not contain added sugar)



Puffed wheat, puffed rice, shredded wheat and 100% bran cereals that do
not
contain added sugar are limited to one meal a day & must be eaten with fat
free milk (skim milk) or fat free yogurt.



Lean Meats, Poultry, Fish, Meat Substitutes and Egg Products

Beef, Lamb, Pork, and Veal
Choose visibly lean cuts and trim any excess fat.

Processed meats such as deli products and hot dogs are not Core Foods.
Ground beef with no more than 7% fat or ground turkey or ground chicken is
limited to one meal a day.


Beef
Bottom and top round roast
Bottom and top sirloin steak
Eye round roast
Flank steak

Filet Mignon
Organ meats
Round steak
Round tip steak and roast
Sirloin steak
T-bone steak
Tenderloin roast and steak
Top loin steak
Top sirloin roast
Ground Meat


Lamb
Leg roast
Loin chop or roast
Organ meats
Sirloin chop



Pork
Canadian-style bacon
Ham
Loin chop or roast
Organ meats
Sirloin chop
Sirloin cutlet
Tenderloin roast



Veal
Cutlet
Loin chop or roast
Organ meats
Round steak
Sirloin steak



Poultry - Chicken and Turkey
Trim any visible fat before preparing and remove the skin before eating.
Fresh, frozen, or canned

Organ meats (e.g chicken livers)


Fish and Shellfish

Fresh, frozen, or canned, any variety
Canned varieties must be packed in water, broth, or tomato juice (not
oil).

Meat Substitutes
Dried beans and lentils
Tofu, any type
Vegetarian burger, frozen



Eggs and Dairy Products
Egg, whole
Egg substitutes
Egg whites

Dairy Products
For items marked with an asterisk (*), 1 cup counts as 1 serving milk
product.
Fat -free cheese

Fat -free or 1% fat cottage cheese
Fat -free milk*

Fat -free, sugar free pudding*

Fat -free sour cream

Fat -free plain yogurt*



Diary Substitutes
Soy milk (plain)

Soy cheese
Soy yogurt (plain )
Weight Watchers Smoothies * or fat free, sugar free instant cocoa or
reduced
calorie dairy shakes* is limited to once a day. Coffee creamers, fat-free



Oils, Condiments & Extras

Fat free salad dressings

Fat free margarine

Fat free mayonnaise

Nonstick cooking or baking spray

Includes 2 teaspoons of olive oil, canola, safflower or flaxseed oil each
day



Condiments

Baking powder
Baking soda
Capers
Cocktail sauce
Extracts
Flavorings
Herbs
Hot sauce (pepper sauce)
Ketchup
Lemon juice
Lime juice (unsweetened)

Mustard
Salsa (fat free)

Soy sauce (shoyu)
Spices
Steak sauce
Sugar substitutes
Taco sauce
Teriyaki sauce
Vinegar
Worcestershire sauce



Extras

Gelatin (unflavored and sugar free flavored)

Weight Watchers fruities



Beverages
Coffee (without sugar)
Tea (without sugar)
Diet Soft drink

Seltzer (plain or flavored, unsweetened)
Water or mineral water
Note: Beverages containing alcohol are not allowed.

thank you, this is so much better than the tape, Lee
SPOONS wrote in message
.cable.rogers.com...

Core Plan



Core Plan controls calories by focusing your eating on a core list of
wholesome, nutritious foods without tracking. The list is comprised of
foods from all the food groups: vegetables and fruits; grains & starches;
lean meats, poultry, fish and eggs; and milk products. We established
this
food list to provide eating satisfaction without empty calories. For that
occasional treat, you can also eat foods outside of this list in a
controlled amount. You also have 35 flex points if you want to use them
for
foods that are NOT on the Core Program list. Whenever you want to step
outside the No Count Foods, you must make a choice - use your Flex Points
Allowance (at its full POINTS value) or don't eat it.

For example, fat-free Cheddar cheese is a No Count Food. Opt for an ounce
of
regular Cheddar and it carries a POINTS value of 3. The same goes for any
food combinations or recipes you make.


When combining foods, to consider the finished product a No Count Food,
all
foods on the No Count Food List must be combined only with other foods on
the List. If any other food is used, the entire product should be counted
within your Flex Points Allowance.


The foods in the Core Program a



Vegetables

Fresh, frozen, or canned (without added sugar, fat or sugar)

Tomato paste, puree, and sauce



Vegetables cannot contain ingredients that are not on the No Count Food
List.
(e.g., regular refried beans, pork & beans, corn in butter sauce, dried
tomatoes packed in oil, French fries, and sweet pickles are not allowed).
Note: Vegetable juices are not allowed


Fruit

Fresh, frozen, or canned (without added sugar, fat or sugar)


Canned fruit must be packed in water or juice (not syrup) and drained
before
eating. Unsweetened apple-sauce is allowed but sweetened applesauce is
not.
Dried fruits are not Core Foods.
Fruit juices are not Core Foods.

Soups
Choose fresh, canned, frozen, or homemade soups made only with Core Foods.
Bean soup
Bouillon
Broth-based soup
Tomato soup
Cream soups are not Core Foods.



Starches, Grains, and Cereals

Whole wheat pasta or brown rice or potatoes is limited to one meal a day
Barley

Buckwheat

Bulgur

Cornmeal (polenta)
Couscous

Kasha

Popcorn (air-popped or 94% fat free microwave popped only)

Quinoa

Rolled Oats

Starchy vegetables (e.g. peas, corn)

Cooked (hot) cereal (any plain variety that does not contain added sugar)



Puffed wheat, puffed rice, shredded wheat and 100% bran cereals that do
not
contain added sugar are limited to one meal a day & must be eaten with fat
free milk (skim milk) or fat free yogurt.



Lean Meats, Poultry, Fish, Meat Substitutes and Egg Products

Beef, Lamb, Pork, and Veal
Choose visibly lean cuts and trim any excess fat.

Processed meats such as deli products and hot dogs are not Core Foods.
Ground beef with no more than 7% fat or ground turkey or ground chicken is
limited to one meal a day.


Beef
Bottom and top round roast
Bottom and top sirloin steak
Eye round roast
Flank steak

Filet Mignon
Organ meats
Round steak
Round tip steak and roast
Sirloin steak
T-bone steak
Tenderloin roast and steak
Top loin steak
Top sirloin roast
Ground Meat


Lamb
Leg roast
Loin chop or roast
Organ meats
Sirloin chop



Pork
Canadian-style bacon
Ham
Loin chop or roast
Organ meats
Sirloin chop
Sirloin cutlet
Tenderloin roast



Veal
Cutlet
Loin chop or roast
Organ meats
Round steak
Sirloin steak



Poultry - Chicken and Turkey
Trim any visible fat before preparing and remove the skin before eating.
Fresh, frozen, or canned

Organ meats (e.g chicken livers)


Fish and Shellfish

Fresh, frozen, or canned, any variety
Canned varieties must be packed in water, broth, or tomato juice (not
oil).

Meat Substitutes
Dried beans and lentils
Tofu, any type
Vegetarian burger, frozen



Eggs and Dairy Products
Egg, whole
Egg substitutes
Egg whites

Dairy Products
For items marked with an asterisk (*), 1 cup counts as 1 serving milk
product.
Fat -free cheese

Fat -free or 1% fat cottage cheese
Fat -free milk*

Fat -free, sugar free pudding*

Fat -free sour cream

Fat -free plain yogurt*



Diary Substitutes
Soy milk (plain)

Soy cheese
Soy yogurt (plain )
Weight Watchers Smoothies * or fat free, sugar free instant cocoa or
reduced
calorie dairy shakes* is limited to once a day. Coffee creamers, fat-free



Oils, Condiments & Extras

Fat free salad dressings

Fat free margarine

Fat free mayonnaise

Nonstick cooking or baking spray

Includes 2 teaspoons of olive oil, canola, safflower or flaxseed oil each
day



Condiments

Baking powder
Baking soda
Capers
Cocktail sauce
Extracts
Flavorings
Herbs
Hot sauce (pepper sauce)
Ketchup
Lemon juice
Lime juice (unsweetened)

Mustard
Salsa (fat free)

Soy sauce (shoyu)
Spices
Steak sauce
Sugar substitutes
Taco sauce
Teriyaki sauce
Vinegar
Worcestershire sauce



Extras

Gelatin (unflavored and sugar free flavored)

Weight Watchers fruities



Beverages
Coffee (without sugar)
Tea (without sugar)
Diet Soft drink

Seltzer (plain or flavored, unsweetened)
Water or mineral water
Note: Beverages containing alcohol are not allowed.