As my class is preparing for transition to self prepared food, it is important to understand what constitutes a serving size. I recreated the serving size worksheet I received from Kaiser Permanente so that I can add to it as I try new foods.
Here is the serving size sheet; if you want a pdf you can download it here.
Serving Sizes – Page 1Serving sizes – Page 2
Additionally, one of the admins of the Optifast Transitional Phase Support Group on Facebook posted these helpful guides. They are reposted here with her permission. (Click on the thumbnail for a larger image.)
For the past 12 weeks, I have been doing Optifast in what is called the intensive phase. In the US this means I consume 5 160 calorie Optifast products each day in place of my regular meals. I found logging my food to be very important in making sure I ate the proper number of calories.
I recreated the file that Kaiser gave me to log my meals so I could easily print up new versions. Here is my version of Kaiser Permanente’s Optifast food log. You can get the PDF version here and the docx file here.
Optifast planner for intensive phase.
Next week I start the transition phase. I found the files above so helpful that I decided to make a planner pages for the transition phase.
Transition Week One
Here is my version of transition week 1. The pdf version is here and the docx version is here.
Optifast planner for transition week 1.
I will updated this post as I proceed through the 4 weeks of transition. I hope you find it helpful.
Transition Week Two
Here is my version of transition week 2. You can get the pdf version here and the word document here.
Optifast planner for transition week 2.
Transition Week Three
Here is my version of transition week 3. You can get the pdf version here and the word document here.
Optifast planner for transition week 3
Transition Week Four
Here is my version of transition week 4. You can get the pdf version here and the word document here.
When you make shakes or puddings do they ever turn out too thin? Xanthan gum is a great thickener that adds only a trivial amount of calories in small quantities.
Xanthan gum nutrition facts.
The only problem is that it is really easy to add too much. It also thickens so fast that unless you are using a blender you might end up with something lumpy. The solution? Turn blend some up with water to make a gel that you can keep in your fridge. Then, you can mix up the gel with your product whenever you want a little more thickness.
