Daily Fitness Planner

51 INTRAFITT Daily Fitness Planner VH H NH SH S F VH H NH SH S F VH H NH SH S F VH H NH SH S F VH H NH SH S F NUTRITION JOURNAL Week _________________ Day _______________________ Date_______/________/_________ Meal Food Choices Cals. Pro. Fat Meal Comments 1 5 4 3 2 Meal Time _________ AM/PM _________ AM/PM _________ AM/PM _________ AM/PM _________ AM/PM MEAL TOTALS MEAL TOTALS MEAL TOTALS MEAL TOTALS MEAL TOTALS After Before After Before After Before After Before After Before

52 INTRAFITT Daily Fitness Planner EXERCISE JOURNAL STRENGTH TRAINING Repetition Scheme _______________________________ Rest Interval __________________________________ Date _____________________________________________ Time____________________________________AM/PM Pre Workout Energy Level: ______ Poor ______ Fair ______ Good ______ Excellent BODY PART EXERCISE WU SET 1 SET 2 SET 3 ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) CARDIOVASCULAR EXERCISE TYPE Time in Target Heart Rate Total Exercise Duration Stationary Bike _________________________ _____________________ Treadmill _________________________ _____________________ Stair Climber _________________________ _____________________ Other _________________________ _____________________

53 INTRAFITT Daily Fitness Planner INTRAFITT Food Exchange Instructions –TYPE TYPE SERV. SERV. CALS. CALS. P P C C F F gm gm gm BAGEL (BLUEBERRY) 2.0 oz. 152 6 30 1 EXCHANGE SERVS/GRP 1.00/IV SERVINGS ALLOWED To exchange any food on your INTRAFITT nutrition program, simply, “multiply” the number of servings allowed (located at the right hand side of your INTRAFITT diet page, adjacent to the food that you would like to exchange), by the serving size of the desired food (located on the INTRAFITT Exchange List). This will determine how much of the desired food you can have. Using the example shown above, multiply the following: 1.00 serving x 2.0 oz. Bagel = 2.0 oz. Bagel. SERVING SIZE

54 INTRAFITT Daily Fitness Planner The INTRAFITT Dietary Exchange Program Weighing and Measuring Your Food With today’s hectic lifestyles and ever-increasing day to day responsibilities, the last thing anyone wants to do is weigh and measure their food before they sit down to eat, especially if time is limited. Nevertheless, weighing and measuring your food, at least in the beginning stages of your INTRAFITT Program will not only improve your skills in maintaining effective eating habits (especially when away from home), it may also greatly reduce the cost of your grocery bill by thousands of dollars in less than one year! Your certified INTRAFITTCounselor will thoroughly explain how to weigh and measure the foods in your nutrition plan and will teach you how to use the INTRAFITT Food Exchange Program in the event you do not have access to your online INTRAFITT Nutrition Coach. Additional Tips for Increased Dietary Success •Unless otherwise specified in your meal templates, beef, fish and poultry should be weighed and measured prior to cooking due to the amount of water that is typically lost during the cooking process. •Construct your meals using whole natural foods as often as possible instead of refined and processed foods. •If you choose to have a meal-replacement bar or shake in exchange for a \"food meal\", it is recommended that you do not have more than (1) one per day.

55 INTRAFITT Daily Fitness Planner Exchange Group IVegetables & LegumesServing Size / Food Item Calories Protein gm Fat gm Exchange 6.25 oz ALFALFA SPROUTS 50 7.29 1.04 1.00 3.5 oz ARTICHOKE HEARTS 50 3.51 0 1.008.25 oz ASPARAGUS 50 7.29 1.04 1.006.25 oz BAMBOO SHOOTS 50 4.17 1.04 1.0016.75 oz BEAN SPROUTS 50 6.25 1.04 1.00.50 cup BEETS, PICKLED (canned) 50 1.25 0 1.002.0 oz BLACK EYED PEAS 50 1.92 0 1.006.25 oz BROCCOLI 50 5.21 1.04 1.004.25 oz BRUSSELLS SPROUTS 50 4.17 0 1.007.25 oz CABBAGE 50 2.08 1.04 1.00.25 cup CARROT JUICE 50 0.96 0 1.004.25 oz CARROTS 50 1.04 2.08 1.007.25 oz CAULIFLOWER 50 4.08 0 1.0010.0 oz CELERY 50 2 0 1.000.50 cup COLESLAW 50 1.22 2.44 1.005.5 oz COLLARDS 50 2 1 1.000.25 cup CORN (fresh ckd) 50 2.08 1.04 1.000.25 cup CORN (canned) 50 1.25 0 1.000.25 cup CORN (frozen) 50 1.25 0 1.0012.5 oz CUCUMBER 50 2.88 0.96 1.007.25 oz EGGPLANT 50 2.04 1.02 1.000.50 oz GARBONZO BEANS 50 2.94 0.98 1.001 med GARDEN SALAD 50 4 0 1.000.50 large GARDEN SALAD 50 4 0 1.001.25 cup GREEN BEANS (canned) 50 3 2 1.001.0 oz HUMMUS 50 1.04 2.08 1.003.5 oz KALE 50 3.06 1.02 1.000.25 cup KIDNEY BEANS (canned) 50 4.44 1.11 1.003.0 oz LEEK 50 0.98 0 1.00

56 INTRAFITT Daily Fitness Planner Serving Size / Food Item (Group I)Calories Protein gm Fat gm Exchange 0.50 oz LENTIL 50 4.17 0 1.0012.5 oz LETTUCE 50 4.17 1.04 1.00.25 cup LIMA BEANS (canned) 50 3.41 0 1.000.25 cup LIMA BEANS (frzn) 50 3 0 1.000.25 cup LIMA BEANS (unckd) 50 3.12 0 1.000.50 oz MUSHROOM, SHITAKE 50 1.19 0 1.007.25 oz MUSHROOM, WHITE 50 4.08 1.02 1.005.5 oz NAVY BEANS (canned) 50 4.72 0 1.000.50 oz NAVY BEANS (unckd) 50 3.12 0 1.004.5 oz OKRA 50 2.27 0 1.004.5 oz ONION 50 1.14 0 1.000.50 oz PARSLEY (dried) 50 3.75 1.25 1.002.25 oz PARSNIPS 50 0.94 0 1.000.50 cup PEAS, GREEN (canned) 50 3 0 1.000.50 cup PEAS, GREEN (frzn) 50 3.33 0.83 1.000.50 cup PEAS, GREEN (unckd) 50 2.59 0 1.007.25 oz PEPPERS, GRN/RED 50 2.08 1.04 1.005.0 oz PEPPERS, JALEPENO 50 0 0 1.006.25 oz PEPPERS, SWEET 50 2.08 0 1.0012.5 oz PICKLES, DILL 50 0 0 1.001.5 oz PICKLES, SWEET 50 0 0 1.000.25 cup PINTO BEANS (canned) 50 3.33 1.11 1.000.50 oz PINTO BEANS (unckd) 50 3.12 0 1.000.75 cup PUMPKIN (canned) 50 1.89 0 1.0010.0 oz RADISH 50 2 2 1.000.25 cup RED BEANS (canned) 50 3.33 1.11 1.001.25 oz RELISH, HAMBURGER 50 0 0 1.005.0 oz RUTABAGA 50 2 1 1.001.0 cup SAUERKRAUT (canned) 50 2 0 1.004.25 oz SNOWPEAS 50 3.12 0 1.001.0 cup SPINACH (canned) 50 6 1 1.001.0 cup SPINACH (frzn) 50 8 0 1.008.5 oz SPINACH (unckd) 50 6.48 0.93 1.004.5 oz SQUASH, ACORN 50 1.14 0 1.002.75 oz SQUASH, BANANA 50 1.85 0 1.003.75 oz SQUASH, BUTTERNUT 50 0.96 0 1.00

57 INTRAFITT Daily Fitness Planner Serving Size / Food Item (Group I)Calories Protein gm Fat gm Exchange 8.25 oz SQUASH, SUMMER 50 2.78 0.93 1.004.5 oz SQUASH, WINTER 50 2.27 0 1.000.25 cup SUCCOTASH (frzn) 50 2.7 0 1.001.0 cup TOMATO (cnnd/whole) 50 2 1 1.007.5 oz TOMATO JUICE 50 0.94 0 1.002.0 oz TOMATO PASTE 50 2 0 1.008.25 oz TOMATO (raw) 50 1.85 0.93 1.000.50 cup TOMATO SAUCE 50 2.22 0 1.001.25 cup TURNIPS (canned) 50 3.77 0.94 1.006.25 oz TURNIPS (unckd) 50 2.08 1.04 1.001.0 cup VEGETABLE JUICE V8 50 1.06 0 1.000.50 cup VEGETABLES (mixed) 50 2.5 0 1.000.50 cup VEGETABLES (mixed frzn) 50 2.5 0 1.001.75 oz WATER CHESTNUT 50 1.11 1.11 1.001.25 cup WAX BEANS (canned) 50 0 0 1.002.5 oz WHITE BEANS (canned) 50 2.08 0 1.000.50 oz WHITE BEANS (unckd) 50 3.19 0 1.0010.5 oz ZUCCHINI (frzn) 50 3.12 0 1.0012.5 oz ZUCCHINI (unckd) 50 4.17 0 1.00End Of Exchange Group I

58 INTRAFITT Daily Fitness Planner Exchange Group IIa Complete Proteins (low protein / high fat) Serving Size / Food Item Calories Protein gm Fat gm Exchange 2.0 slc BACON, BEEF (ckd) 100 7 7 1.00 2.25 slc BACON, PORK (ckd) 100 6.66 8.88 1.003.0 slc BACON, TRKY (ckd) 100 7.5 7.5 1.002.75 oz BEEF, ENCHILADA 100 3.5 4.37 1.001.5 oz BEEF, GRND (exlean) 100 8.07 7.06 1.001.25 oz BEEF, GRND (lean) 100 6.37 7.44 1.001.25 oz BEEF, GRND (reg) 100 5.45 8.17 1.001.25 oz BEEF, RIB EYE 100 6.12 8.16 1.001.5 oz BEEF, ROAST (chuck) 100 12.05 5.6 1.001.25 oz BEEF, T-BONE 100 6 8 1.001.5 oz BEEF, TOP SIRLOIN 100 8.59 6.44 1.001.0 oz CHEESE, AMERICAN 100 5.46 8.19 1.001.0 oz CHEESE, BRIE 100 6 8 1.001.0oz CHEESE, CHEDDAR 100 6.37 8.19 1.001.0 oz CHEESE, COLBY 100 6.37 8.19 1.001.75 oz CHEESE, CREAM LT 100 4.75 8.56 1.001.0 oz CHEESE, CREAM (reg) 100 2 10 1.001.25 oz CHEESE, FETA 100 5.3 7.96 1.001.0 oz CHEESE, JACK 100 5.46 8.19 1.001.25 oz CHEESE, MOZZARELLA (prt skm) 100 10 6 1.001.0 oz CHEESE, MOZZARELLA (whole) 100 6.66 7.77 1.001.0 oz CHEESE, MUENSTER 100 7 9 1.001.5 oz CHEESE, PIZZA 100 4.89 4.89 1.001.0 oz CHEESE, PROVOLONE 100 7 7 1.002.25 oz CHEESE, RICOTTA LF 100 6.93 6.93 1.002.0 oz CHEESE, RICOTTA (whl) 100 7 7 1.00

59 INTRAFITT Daily Fitness Planner Serving Size / Food Item (Group IIa)Calories Protein gm Fat gm Exchange 0.75 oz CHEESE, ROMANO 100 8.15 7.13 1.001.25 oz CHEESE, SPREAD 100 5 8 1.001.0 oz CHEESE, SWISS 100 7.28 7.28 1.001.75 EGG YOLK (large) 100 4.44 8.88 1.001.25 EGG, WHOLE (large) 100 7.96 7.07 1.001.75 oz FISH, SARDINES (w/mustard) 100 6.79 6.79 1.001.0 oz HOT DOG (beef/prk) 100 3.15 8.41 1.001.5 oz PORK CHOP (unckd) 100 6.3 8.42 1.00Exchange Group IIaa Complete Proteins (moderate protein / high fat) Serving Size / Food Item Calories Protein gm Fat gm Exchange 2.25 oz BACON CANADIAN 100 12.85 4.94 1.001.75 oz BEEF, (bttm round) 100 10.5 6.18 1.002.0 oz BEEF, FILET MIGNON 100 15.23 4.76 1.002.0 oz BEEF, FLANK STEAK 100 10.78 5.88 1.002.0 oz BEEF, LONDON BROIL 100 12 5 1.001.5 oz BEEF, ROAST (chck/trmmd) 100 12.14 5.6 1.001.75 oz BEEF, ROUND TIP 100 10 6 1.002.0 oz BEEF, TOP ROUND 100 12 5 1.002.0 oz BEEF, TOP ROUND (grnd) 100 12 5 1.001.75 oz CHEESE, CABOT LT 100 15.23 4.75 1.001.25 oz CHEESE, CHDDR 2% 100 9 8 1.003.5 oz CHEESE, COTTAGE (reg) 100 13.86 4.95 1.001.25 oz CHEESE, MOZZARELLA (prt skm) 100 10 6 1.000.75 oz CHEESE, PARMESEAN 100 9.18 7.13 1.001.25 oz CHEESE, STRING (prt skm) 100 10 6 1.00

60 INTRAFITT Daily Fitness Planner Serving Size / Food Item (Group IIaa)Calories Protein gm Fat gm Exchange 2.5 oz CHICKEN BREAST (canned/H20) 100 15 4 1.003.0 oz CHICKEN, DRUMSTICK 100 16.66 2.94 1.002.0 oz EEL 100 9.61 6.73 1.002.25 oz FISH, HERRING 100 10.89 5.94 1.002.75 oz FISH, ORANGE ROUGHY 100 12.03 5.55 1.002.5 oz FISH, SALMON 100 14 5 1.002.0 oz FISH, TUNA (solid white/oil) 100 14 8 1.002.5 oz LUNCHEON MEAT (ham) 100 10.67 5.83 1.003.5 oz NASOYA 100 9.99 5.55 1.002.25 oz PORK LOIN TRIMMED 100 13.12 5.04 1.002.25 oz TURKEY, GROUND (93%FF) 100 15.38 4.8 1.00 Exchange Group IIb Complete Proteins (moderate protein / low fat) Serving Size / Food Item Calories Protein gm Fat gm Exchange 4.0 oz CHEESE, COTTAGE LF 100 14 2 1.00 4.0 oz CHEESE, CREAM FF 100 16 0 1.00 5.75 LARGE EGG WHITES 100 20.58 0 1.00 3.75 oz FISH, CATFISH 100 17.58 2.77 1.00 2.75 oz FISH, SALMON (smoked) 100 15.69 3.56 1.00 3.25 oz FISH, SALMON (canned/H20) 100 17.14 3.8 1.00 3.5 oz FISH, SEA TROUT 100 15.68 3.92 1.00 2.75 oz FISH, SHARK 100 15.45 3.63 1.00 3.25 oz FISH, STURGEON 100 15.23 0.95 1.00 3.0 oz FISH, SWORDFISH 100 16.66 2.94 1.00 3.25 oz FISH, TUNA CHUNK LIGHT 100 17.12 0.95 1.00 2.75 oz FISH, WHITEFISH 100 14.72 4.2 1.00 2.5 oz FISH, YELLOW TAIL 100 16.5 3.88 1.00

61 INTRAFITT Daily Fitness Planner Serving Size / Food Item (Group IIb)Calories Protein gm Fat gm Exchange 3.25 oz LUNCH MEAT CHKN BRST (99%ff slcs) 100 17.14 0 1.00 3.25 oz LUNCH MEAT, HAM (smoked) 100 17.14 3.8 1.00 1.25 pcs OSTRIM 100 16 2 1.00 2.25 oz PORK CHOP (trimmed) 100 13.41 4.77 1.00 1.0 oz PROTEIN BAR (PURE PROTEIN) 100 12 2 1.00 2.5 oz SHELLFISH CLAMS (steamed) 100 17.13 0.95 1.00 2.0 oz SHELLFISH, MUSSELS (steamed) 100 13.26 3.06 1.00 4.25 oz SHELLFISH, OYSTERS 100 11.53 2.88 1.00 2.25 tbs SOY, SUNDOWN PROTEIN PWDR 100 14.14 0.94 1.00 3.0 oz TURKEY BREAST DRK MT 100 17 1 1.00 0.75 reg VEGTRN HARVEST BURGER 100 11.42 2.85 1.00 2.5 oz VEGTRN BOCA BURGER 100 13.39 1.03 1.00 1.5 oz VEGTRN, LIGHT LIFE TOFU PATTY 100 5.94 4.94 1.00 1.75 pcs VEGETARIAN, LIGHT LIFE TOFU PUFFS 100 13.32 4.16 1.00 1.25 pcs YVES BURGER BURGERS (VEG) 100 13.59 0 1.00 1.5 pcs YVES CHILLI DOGS (VEG) 100 17.13 0 1.00 2.25 oz YVES JMBO VEGGIE DOG (VEG) 100 15.44 0 1.00 Exchange Group IIbb Complete Proteins (high protein / low fat) Serving Size / Food Item Calories Protein gm Fat gm Exchange 1.0 oz AMP WHEY (GENN) 100 21 1 1.003.25 oz BEEF, BISON 100 20.18 1.83 1.002.5 oz CHEESE CHEDDAR FF 100 23 0 1.005.75 oz CHEESE COTTAGE FF 100 21.9 0 1.002.5 oz CHEESE MOZZARELLA FF 100 23 0 1.00

62 INTRAFITT Daily Fitness Planner Serving Size / Food Item (Group IIbb)Calories Protein gm Fat gm Exchange 4.0 oz CHEESE, COTTAGE LF 100 14 2 1.00 3.25 oz CHICKEN BREAST, (bnls/sknls) 100 21.1 0.91 1.00 3.75 oz CRAB ALASKAN (steamed) 100 19.99 1.81 1.00 2.5 oz CRAB CAKE 100 18.08 1.9 1.00 3.5 oz CRAB MD.BLUE (steamed) 100 19.6 1.96 1.00 3.5 oz CRAB MD.SFTSHL (steamed) 100 19.6 1.96 1.00 1.0 cup EGG BEATERS 100 20 0 1.00 6.0 lrg EGG WHITE 100 20.58 0 1.00 3.0 oz FISH, ALBACORE (solid white) 100 22.04 1.63 1.00 4.25 oz FISH, COD 100 22.11 0.96 1.00 4.5 oz FISH, FLOUNDER 100 20.79 0.96 1.00 4.0 oz FISH, HADDOCK 100 21 1 1.00 3.25 oz FISH, HALIBUT 100 18.34 1.83 1.00 4.0 oz FISH, MAHI MAHI 100 21.87 1.04 1.00 4.5 oz FISH, MONKFISH 100 18.18 2.01 1.00 4.25 oz FISH, OCTOPUS 100 18.26 0.96 1.00 3.75 oz FISH, PERCH 100 19.44 0.92 1.00 3.75 oz FISH, POLLACK 100 21.53 0.96 1.00 4.0 oz FISH, SCALLOPS 100 20 1 1.00 4.25 oz FISH, SCROD 100 22.11 0.96 1.00 3.75 oz FISH, SEA BASS 100 19.44 1.85 1.00 3.5 oz FISH, SNAPPER 100 20.4 1.02 1.00 3.75 oz FISH, SOLE 100 20.19 0.96 1.00 3.75 oz FISH, STRIPED BASS 100 19.44 2.77 1.00 3.75 oz FISH, TARPON 100 19.23 0 1.00 2.75 oz FISH, TUNA (Solid Albcr/H20) 100 21.9 1.42 1.00 3.25oz FISH, TUNA STEAK 100 21.1 0.91 1.00 1.5 oz GOOD & NATURAL 100 24.75 0 1.00 3.25 oz LUNCH MEAT, HAM (Hillshire Farm) 100 19.26 2.75 1.00 6.0 slc LUNCH MEAT, (Louis Rich Turkey Breast) 100 22 1 1.00 4.0 slc LUNCH MEAT, TURKEY BRST (98%FF slcs) 100 20 2 1.00 3.25 oz LUNCH MEAT, TURKEY BRST (grnd / 99%FF) 100 23.8 0.95 1.00 1.0 oz PROTEIN POWDER (NITRO FUEL) 100 25 0 1.00

63 INTRAFITT Daily Fitness Planner Serving Size / Food Item (Group IIbb)Calories Protein gm Fat gm Exchange 1.0 oz PROTEIN POWDER (AMP WHEY BY GEN) 100 21 1 1.00 1.0 oz PROTEIN POWDER (PRO COMPLEX) 100 22.09 0 1.00 3.5 oz SHELLFISH, LOBSTER (boiled) 100 20.71 0.9 1.00 3.25 oz SHRIMP (raw) 100 19.04 0.95 1.00 3.5 oz SHRIMP (steamed) 100 21.42 1.02 1.00 1.25 oz SOY, SOURCE ONE BAR 100 20.82 2.77 1.00 4.0 oz TURKEY BREAST (98% FF) 100 20 1 1.00 3.0 oz TURKEY BREAST (lite meat ckd) 100 20 1 1.00 3.25 oz TURKEY GROUND (99%FF) 100 23.8 3.33 1.00 7.5 pcs VEGETARIAN, (Light Life Deli Slcs) 100 22.41 0 1.00 2.25 pcs VEGETARIAN, (Lite Life Smart Dog) 100 19.99 0 1.00 3.75 oz VEGETARIAN, SOY SLICES 100 22.21 2.31 1.00 3.0 oz VENISON 100 19.6 1.96 1.00 4.0 pcs YVES BACON (VEG) 100 21 0 1.00 4.0 oz YVES JST LIKE GROUND (VEG) 100 20 0 1.00 2.75 oz YVES PEPPERONI (VEG) 100 19.04 0 1.00 2.0 pcs YVES TOFU WEINERS (VEG) 100 18 0 1.00 2.0 pcs YVES VEGGIE WEINERS (VEG) 100 22 0 1.00 Exchange Group IIc Complete Proteins (low protein / low fat / w carbs) Serving Size / Food Item Calories Protein gm Fat gm Exchange 1.5 oz CARNATION SF BRKFST 100 5.71 0 1.00 1.25 oz CHEESE PARMESAN FF 100 12.95 0 1.001.0 oz GENISOY BAR 100 6.36 1.81 1.001.0 oz GENISOY BAR (uncoated) 100 6.66 0 1.00

64 INTRAFITT Daily Fitness Planner Serving Size / Food Item (Group IIc)Calories Protein gm Fat gm Exchange 10.0 oz MILK 1% (lactose reduced) 100 10 3 1.001.0 cup MILK NONFAT 100 9.09 0 1.0010.0 oz MILK NONFAT (lactose reduced) 100 10 0 1.007.75 oz MILK, (1%) 100 7.69 2.88 1.000.50 bar PROTEIN, BAR MYOPLEX LITE 100 6.94 1.73 1.001.25 pcs SUSHI, EEL W/RICE 100 6.89 3.44 1.001.75 pcs SUSHI, SALMON W/RICE 100 9.99 1.81 1.002.0 pcs SUSHI, SHRIMP W/RICE 100 11.31 1.88 1.001.75 pcs SUSHI, TUNA W/RICE 100 11.59 1.78 1.003.5 oz YOGURT FROZEN NF 100 4.04 0 1.007.25 oz YOGURT PLAIN NF 100 10.2 0 1.003.25 oz YOGURT VANILLA LF 100 4.76 1.9 1.008.0 oz YOGURT VANILLA NF 100 9 0 1.00 Exchange Group IIcc Complete Protein (moderate protein / low fat / w carbs) Serving Size / Food Item Calories Protein gm Fat gm Exchange 4.5 oz CHEESE RICOTTA FF 100 19.8 0 1.00 2.5 oz CHEESE SWISS FF 100 15 0 1.002.5 oz CHEESE, AMERICAN FF 100 15 0 1.001.75 oz CHEESE, CABOT LITE 100 16 5 1.004.0 oz CHEESE, COTTAGE, LF 100 14 2 1.004.0oz CHEESE, CREAM FF 100 16 0 1.001.0 oz PROTEIN POWDER, MYOPLEX 100 14 1 1.00

65 INTRAFITT Daily Fitness Planner Exchange Group IId Complete Protein (low protein / moderate fat / w carbs) Serving Size / Food Item Calories Protein gm Fat gm Exchange 6.25 oz MILK 2% LF (lactose reduced) 100 6.25 4.17 1.006.75 oz MILK 2% LF 100 7.14 4.08 1.005.25 oz MILK WHOLE 100 5.83 5.83 1.000.50 bar PROTEIN BAR/ BALANCE BAR 100 7.78 3.33 1.001.0 oz PROTEIN BAR/IRONMAN BAR 100 6.96 3.48 1.0010.0 oz SOY, MILK 100 9 5 1.005.25 oz SOY, MILK 100 4.42 3.54 1.003.0 oz YOGURT FROZEN LF 100 2.97 2.97 1.005.0 oz YOGURT PLAIN LOW FAT 100 8 3 1.004.0 oz YOGURT PLAIN WHOLE 100 6 5 1.003.75 oz YOGURT VANILLA WHOLE 100 3.7 3.7 1.00

66 INTRAFITT Daily Fitness Planner Exchange Group III Fruits and Fruit Juices Serving Size / Food Item Calories Protein gm Fat gm Exchange 4.5 tbs APPLE BUTTER (unswtnd) 150 0 0 1.0010.0 oz APPLE CIDER 150 0 0 1.0010.75 oz APPLE CRNBRY JUICE (unswt) 150 0 0 1.0011.25 oz APPLE JUICE 150 0 0 1.001.5 cup APPLE SAUCE (unswtnd) 150 0 0 1.008.75 oz APPLES 150 0.98 0.98 1.002.0 oz APPLES DRIED 150 1 0 1.0010.75 oz APRICOT 150 3.9 0.97 1.001.5 cup APRICOT (canned) 150 3 0 1.002.5 oz APRICOT (dried) 150 2.14 0 1.009.0oz APRICOT NECTAR 150 2 0 1.005.75 oz BANANA 150 0.96 0 1.002.0 cup BLACKBERRY 150 2.03 1.01 1.001.5 cup BLACKBERRY (frzn) 150 3.06 0 1.0015.0 oz BLUEBERRY (canned / unswtnd) 150 0 0 1.009.5 oz BLUEBERRY (raw) 150 2.08 1.04 1.002.25 cup BOYSENBERRY (frzn/unswtnd) 150 3.02 1.01 1.0015.0 oz CANTALOUPE (no refuse) 150 3 2 1.007.5 oz CHERRIES (w/pits) 150 2 2 1.007.5 oz CRANAPPLE JUICE (unswtnd) 150 0 0 1.0010.75 oz CRANBERRIES 150 0.97 0.97 1.008.25 oz CRANBERRY JUICE (unswtnd) 150 0 0 1.003.75 oz CRANBERRY SAUCE (unswtnd) 150 0 0 1.002.0 oz DATES (pitted) 150 0.99 0 1.007.25 oz FIGS 150 1.02 1.02 1.001.5 cup FRUIT CKTL (canned unswtnd) 150 3 0 1.00

67 INTRAFITT Daily Fitness Planner Serving Size / Food Item (Group III)Calories Protein gm Fat gm Exchange 1.5 cup FRUIT MIXD (canned/unswtnd) 150 3 0 1.006.25 tbs FRUIT SPREAD (unswtnd) 150 0 0 1.0012.5 oz GOOSEBERRY 150 2.88 2.88 1.008.75 oz GRAPE JUICE (unswtnd) 150 1.92 1.92 1.0013.75 oz GRAPEFRUIT 150 0.97 0.97 1.002.0 cup GRAPEFRUIT (cannd / unswtnd) 150 0 0 1.0012.75 oz GRAPEFRUIT JCE (unswtnd) 150 1.06 1.06 1.007.5 oz GRAPES (seedless) 150 2 2 1.0010.0 oz GUAVA 150 2 2 1.002.5 tbs HONEY 150 0 0 1.0015.0 oz HONEYDEW MELON 150 2 1 1.003.25 tbs JELLY (unswtnd) 150 0 0 1.008.75 oz KIWI 150 2.94 0.98 1.0017.5 oz LEMON 150 5.17 0 1.002.5 cup LEMON JUICE 150 1.96 0 1.0018.75 oz LIME 150 3.95 0 1.0012.5 oz MANDARIN ORANGE 150 3 1 1.008.25 oz MANGO 150 1.04 1.04 1.003.0 oz MARMALADE 150 0 0 1.0012.5 oz MULBERRIES 150 5 1 1.0010.75 oz NECTARINE 150 2.92 0.97 1.0011.5 oz ORANGE 150 2 1 1.0011.0 oz ORANGE JUICE (unswtnd) 150 0 0 1.0013.5 oz PAPAYA 150 3.02 1.01 1.001.0 cup PAPAYA NECTAR 150 0 0 1.005.5 oz PASSION FRUIT 150 3.02 0 1.0012.5 oz PEACHES 150 3 1 1.001.5 cup PEACHES (canned / unswtnd) 150 0 0 1.008.75 oz PEARS (canned / unswtnd) 150 0.98 0.98 1.0010.5 oz PEARS 150 1 0 1.004.25 oz PERSIMMONS 150 0 0 1.0010.0 oz PINEAPPLE (canned / unswtnd) 150 1 0 1.009.75 oz PINEAPPLE fresh 150 0.97 0.97 1.009.0 oz PINEAPPLE JUICE (unswtnd) 150 1 0 1.0010.0 oz PINEAPPLE (unswtnd) 150 0 1 1.004.25 oz PLANTAIN 150 1.9 0 1.00

68 INTRAFITT Daily Fitness Planner Serving Size / Food Item (Group III)Calories Protein gm Fat gm Exchange 4.25 oz PLANTAIN (raw) 150 1.61 0 1.004.5 oz PLATAIN (ckd) 150 1.01 0 1.009.5 oz PLUMS (pitted) 150 2.08 2.08 1.008.0 oz POMEGRANITE 150 1.97 0.99 1.0012.5 oz PRICKLY PEAR 150 3 1 1.007.5 oz PRUNE JUICE (unswtnd) 150 0.94 0 1.002.5 oz PRUNES (dried/pitted) 150 1.07 1.07 1.001.75 oz RAISINS 150 2.01 0 1.0010.75 oz RASPBERRIES 150 2.92 1.95 1.0016.75 oz STRAWBERRIES 150 2.94 1.96 1.0012.5 oz TANGERINE 150 3 1 1.0016.75 oz WATERMELON 150 2.94 1.96 1.00End Of Exchange Group III

69 INTRAFITT Daily Fitness Planner Exchange Group IV Breads / Grains / Cereals Serving Size / Food Item Calories Protein gm Fat gm Exchange 2.0 oz BAGEL 150 5.92 0.99 1.001.75 oz BAGEL CINN/RAISIN 150 5.03 2.01 1.002.0 oz BAGEL EGG 150 7 1 1.002.0 oz BAGEL GARLIC 150 5.62 0.94 1.002.25 oz BAGEL OAT BRAN 150 5.88 1.96 1.002.0 oz BAGEL ONION 150 6.56 0.94 1.002.0 oz BAGEL PLAIN 150 6 1 1.002.0 oz BAGEL POPPY SEED 150 6.56 0.94 1.002.0 oz BAGEL PUMPERNICKLE 150 5.62 0.94 1.009.25 oz BEAN SOUP 150 6.92 1.15 1.006.0 oz BEANS BAKED 150 5.92 0 1.000.75 cup BEANS BLACK (canned) 150 12.22 0 1.007.25 oz BEANS REFRIED FF 150 11.76 0.98 1.0031.0 oz BEER, SHARPS 150 1.03 0 1.001.25 slc BREAD 12-GRAIN 150 5 2 1.001.75 slc BREAD 7 GRAIN 150 4.44 2.22 1.001.5 slc BREAD BRAN 150 6 2 1.001.5 slc BREAD BUTTERMILK 150 6 2 1.001.5 oz BREAD CORN 150 3.19 5.32 1.002.0 oz BREAD FRENCH 150 4.81 1.92 1.002.5 slc BREAD GRANOLA 150 5 5 1.001.75 oz BREAD KNGS HAWAIIAN 150 5.56 3.33 1.001.25 slc BREAD OAT BRAN 150 5.21 3.12 1.002.25 slc BREAD OATMEAL 150 4.29 2.14 1.002.0 oz BREAD PITA WHITE 150 4.81 0.96 1.002 oz BREAD PITA WHL WHEAT 150 6 1 1.00

70 INTRAFITT Daily Fitness Planner Serving Size / Food Item (Group IV)Calories Protein gm Fat gm Exchange 2.0 slc BREAD POTATO 150 5.62 1.88 1.002.0 slc BREAD PUMPERNICKLE 150 5.62 1.88 1.001.75 slc BREAD RAISIN 150 3.33 3.33 1.002.0 slc BREAD RYE 150 6.43 2.14 1.002.25 slc BREAD SOURDOUGH 150 5.77 1.15 1.002.25 slc BREAD WHITE 150 6.43 2.14 1.003.0 slc BREAD WHOLE WHEAT 150 7.29 2.08 1.001.25 reg BUN HAMBURGER WHITE 150 4.87 2.92 1.001.25 reg BUN HAMBURGER WHLGRN 150 4.62 3.46 1.001.25 reg BUN HOT DOG 150 4.87 2.92 1.001.25 reg. BUN, WHOLE WHEAT 150 0 3.46 1.001.75 oz CEREAL BRAN FLAKES 150 5.56 0 1.001.25 oz CEREAL CHEERIOS 150 5.39 2.69 1.001.25 oz CEREAL CORN FLAKES 150 2.73 0 1.001.5 oz CEREAL CORN GRITS 150 5 0 1.001.5 oz CEREAL CREAM O RICE 150 5 0 1.001.5 oz CEREAL CREAM O WHEAT 150 5 0 1.001.75 oz CEREAL GRANOLA FF 150 3.33 0 1.001.5 oz CEREAL GRAPE NUT FLAKES 150 4.9 0 1.001.5 oz CEREAL GRAPE NUTS 150 6 0 1.001.5 oz CEREAL MALT O MEAL 150 6 0 1.001.5 oz CEREAL OATMEAL (unswtnd) 150 6 3 1.001.5 oz CEREAL PUFFED CORN 150 9 0 1.001.5 oz CEREAL PUFFED RICE 150 3 0 1.001.5 oz CEREAL PUFFED WHEAT 150 6 0 1.001.75 oz CEREAL RAISIN BRAN 150 3.46 1.15 1.001.5 oz CEREAL SHRDED WHEAT 150 5 1 1.001.25 oz CEREAL SPECIAL K 150 7.19 0 1.001.5 oz CEREAL WHEATIES 150 4 1 1.0010.75 oz CHILI VGTRN FF 150 4.29 0 1.001.25 oz CHIPS TORTILLA BAKED 150 4.55 2.73 1.004.75 oz COUS COUS 150 5.19 0 1.001.5 oz CRACKERS WHEAT 150 3 0 1.006.5 oz DIP BLACKBEAN FF 150 7 0 1.002.75 oz FRENCH TOAST (frzn) 150 6.33 3.61 1.002.25 cup MASHED POTATO 150 2.14 0 1.00

71 INTRAFITT Daily Fitness Planner Serving Size / Food Item (Group IV)Calories Protein gm Fat gm Exchange 1.0 reg MISSN 98% FF FLR/TRT 150 4.41 1.76 1.001.0 reg MUFFIN, ENGLISH 150 5 1 1.001.5 oz NUTRI-GRAIN BARS 150 2.78 4.17 1.001.75 oz PAN DULCE (no topping) 150 3.37 2.88 1.001.5 oz PAN DULCE (sugar topping) 150 2.55 4.08 1.002.5 oz PANCAKE (Bttrmlk / Frzn)) 150 0 1.88 1.003.25 reg PANCAKES BUCKWHEAT 150 5.77 1.57 1.004.0 oz PASTA (ckd) 150 5.07 2.03 1.001.5 oz PASTA (unckd) 150 5 2 1.001.5 oz PASTA WHLE WHT (unckd) 150 5 2 1.001.5 oz POPCORN AIR (unpopped) 150 5 3 1.005.0 oz POTATO BAKED 150 0 0 1.001.0 oz POTATO CHIPS PRINGLES 150 0.94 10.31 1.001.0 cup POTATO SALAD 150 1.76 9.71 1.005.0 oz POTATO SWEET 150 4 0 1.005.0 oz POTATOES ROASTED 150 4 0 1.005.0 oz POTATOES, GRILLED 150 4 0 1.001.25 oz PRETZELS HARD 150 3.59 1.8 1.000.75 cup RICE BROWN ckd 150 3 0 1.001.5 oz RICE BROWN unckd 150 3 0 1.001.25 oz RICE CAKE HONEY NUT 150 3 1 1.004.25 oz RICE CAKE PLAIN 150 2.14 1.07 1.000.75 cup RICE ckd 150 3 0 1.001.5 oz RICE WHITE unckd 150 3 0 1.001.0 cup SOUP (chckn vegtbl) 150 7 6 1.002.0 cup SOUP (chkn noodle) 150 8 6 1.001.5 cup SOUP (CLAM CHOWDER) 150 7.34 4.2 1.000.75 cup SOUP (crm o mshroom) 150 4.44 10.36 1.001.75 cup SOUP (minestrone) 150 3.52 3.52 1.000.75 cup SOUP, SPLIT PEA 150 0 2.89 1.001.5 oz SUN-DRIED TOMATOES 150 5 7.5 1.003.0 oz TORTILLAS CORN 150 3 3 1.002.25 oz TORTILLAS FLOUR 150 4.29 2.14 1.001.25 reg WAFFLES NUTRI-GRAIN 150 2.76 4.6 1.005.0 oz YAMS 150 4 0 1.00

72 INTRAFITT Daily Fitness Planner Exchange Group Va Nuts / Seeds / Oils Serving Size / Food Item Calories Protein gm Fat gm Exchange 3.0 tbs ALMOND BUTTER 250 16.67 20.59 1.002.75 tbs CASHEW BUTTER (natural) 250 8.4 19.96 1.001.5 oz CASHEWS (dry roasted) 250 8.33 20.83 1.006.25 tbs MIRACLE WHIP LITE 250 0 19 1.002.5 tbs PEANUT BUTTER (natural) 250 11 20 1.001.5 oz PEANUTS (honey roasted) 250 10.78 19.61 1.003.0 tbs PISTACHIO BUTTER 250 8.82 19.61 1.008.25 tbs. SALAD DRESSING (lite) 250 0 16.67 1.004.25 tbs SALAD DRSSNG RUSSIAN 250 0 20.83 1.004.25 tbs SLD DRSSNG 1000/ISLN 250 0 20.83 1.006.25 tbs TRAIL MIX (nuts / berries) 250 8.33 12.5 1.00Exchange Group Vaa Nuts / Seeds / Oils Serving Size / Food Item Calories Protein gm Fat gm Exchange 1.5 oz ALMONDS 250 8.82 22.55 1.005.0 oz AVOCADO 250 3 23 1.002.5 tbs BUTTER 250 0 28.52 1.002.0 tbs CANOLA OIL 250 0 28.23 1.001.0 cup COCONUT (no refuse) 250 2.65 23.85 1.00

73 INTRAFITT Daily Fitness Planner Serving Size / Food Item (Group Vaa)Calories Protein gm Fat gm Exchange 2.0 tbs COCONUT OIL 250 0 29.17 1.002.0 tbs CORN OIL 250 0 29.17 1.002.0 tbs COTTONSEED OIL 250 0 29.17 1.007.5 oz CREAM / HALF&HALF 250 5.95 24.89 1.000.75 cup CREAM HALF/HALF 250 5.3 22.25 1.002.0 tbs FLAXSEED OIL 250 0 29.17 1.002.0 tbs GRAPESEED OIL 250 0 29.17 1.006.25 tbs GUACAMOLE 250 3.12 25 1.001.25 OZ HAZLENUT BUTTER (natural) 250 5.32 25.53 1.001.25 oz HAZLENUT (dry roasted) 250 4.26 25.53 1.002.0 tbs HAZLENUT OIL 250 0 29.17 1.001.25 oz HICKORY NUT 250 5.34 24.57 1.002.0 tbs LINSEED OIL 250 0 29.17 1.002.5 tbs MACADAMIA NUT BUTTER 250 3 24 1.001.25 oz MACADAMIA NUT (dry roasted) 250 3 26 1.002.5 tbs MAYONNAISE 250 0 28 1.005.0 tbs. MAYONNAISE (LITE) 250 0 25 1.001.5 oz MIXED NUTS (dry roasted) 250 8.33 21.88 1.002.0 tbs OLIVE OIL 250 0 29.17 1.006.75 oz OLIVES (pitted) 250 1.93 26.06 1.002.0 tbs PALM OIL 250 0 29.17 1.002.5 tbs. PEANUT BUTTER (natural) 250 11 20 1.002.0 tbs PEANUT OIL 250 0 29.17 1.001.5 oz PEANUTS (dry roasted) 250 10.78 22.55 1.001.25 oz PECANS (dry roasted) 250 3.21 24.57 1.001.75 oz PESTO 250 4.89 26.09 1.001.5 oz PISTACHIO (dry roasted) 250 9.18 21.43 1.002.0 tbs POPPYSEED OIL 250 0 29.17 1.002.0 tbs RICE BRAN OIL 250 0 29.17 1.002.0 tbs SAFFLOWER OIL 250 0 29.17 1.004.25 tbs SALAD DRSSNG BLEU CHEESE 250 4.17 25 1.003.5 tbs SALAD DRSSNG CAESAR 250 4.08 25.51 1.004.25 tbs SALAD DRSSNG FRENCH 250 0 25 1.004.25 tbs SALAD DRSSNG ITALIAN 250 0 25 1.003.5 tbs SALAD DRSSNG OIL/VIN 250 0 28.57 1.003.25 tbs SALAD DRSSNG RANCH 250 0 25 1.00

74 INTRAFITT Daily Fitness Planner 1.5 oz SESAMEE BUTTER 250 7.94 22.82 1.002.0 tbs SESAMEE SEED OIL 250 0 29.17 1.001.5 oz SNFLWR SEED (dry roasted) 250 8.06 21.17 1.008.25 tbs SOUR CREAM 250 0 25.49 1.002.0 tbs SOYBEAN OIL 250 0 29.17 1.002.0 tbs SUNFLOWER OIL 250 0 29.17 1.002.0 tbs VEGETABLE OIL 250 0 29.17 1.002.0 tbs WALNUT OIL 250 0 29.17 1.001.5 oz WALNUTS 250 10.19 24.07 1.002.0 tbs WHEAT GERM OIL 250 0 29.17 1.00

75 INTRAFITT Daily Fitness Planner Free Food Exchanges NOTE: You may have up to two items followed by an asterisk each day from the “Free Food Exchange” list. If you exceed this limit, you must then include the additional calories as part of your total meal calorie intake. The foods listed with no asterisk denotation may be used each day as often as you like. It is recommended that you drink at least six quarts of fresh bottled water each day. 1 tbs BALSAMIC VINEGAR APPLE BUTTER* SUGAR FREE (2 tbs.) 8 oz BOTTLED WATER 1 oz BUTTER BUDS 8 oz COFFEE AND TEA (PLAIN) 8 oz CRYSTAL LIGHT DRINK MIXES DIET SODA COOKING SPRAY LITE DRESSINGS* (2 tbs.) MUSTARD KETHCHUP* (4 tbs) JAMS, SUGAR FREE* (4 tbs.) DRESSING , NON FAT* (2 tbs) SALSA (unsweetened) SPICES TOMATO SAUCE, SUGAR FREE* (4 tbs) TERIYAKI SAUCE* (4 tbs) SUGAR FREE HOT CHOCHOLATE* (1 packet) SOUR CREAM, FAT FREE* (2 tbs.) PANCAKE SYRUP, LITE* (2 tbs) 1 tbs EXTRACTS 1 tbs SOY SAUCE 1 tbs SPICES, (NO SUGAR) 8 oz SUGAR FREE SELTZER WATERS 1 tbs SUGAR SUBSTITUTES (EQUAL ETC) 1 oz SUGARLESS GUM 1 tbs TABASCO SAUCE 1 tbs WORCESTERSHIRE SAUCE

76 INTRAFITT Daily Fitness Planner INTRAFITT Suggested Grocery List The INTRAFITT Suggested Grocery list is designed to acquaint you with various condimental products that are commonly used in conjunction with healthy cooking and eating habits. Many of the products on this list can be used in a variety of ways to increase meal palatability when eating at home or when dining out. The INTRAFITT Cookbook offers a number of recipes that integrate most if not all of the products listed on the Suggested Grocery List. Feel free to mix and match these products with your favorite meals and see just how tasty eating healthy can be!Cooking and Condiments •Apple Butter (sugar free) •Balsamic Vinegar •Barbeque Sauce •Basil •Balsamic Vinegar •Bay Leaves •Capers •Chicken Broth •Chili Powder •Chopped Garlic •Cinnamon •Cooking Spray •Crushed Red Pepper •Cumin •Dill •Equal/Sweet & Low •Extracts (vanilla, almond etc..) •Jams (sugar free) •Ketchup •Molly Mc Butter /Butter Buds •Mrs. Dash •Mustard •Non Fat Sour Cream•Non Fat/Lite Margarine •Non Fat/Lite Cream Cheese •Non Fat/Lite Salad Dressing •Non Fat/Lite Mayonnaise •Olive Oil •Onion (chopped) •Oregano •Paprika •Parmesan Cheese (grated) •Pickles •Relish •Rice Vinegar •Rosemary •Salsa (no sugar added) •Salt & Pepper •Spaghetti Sauce (sugar free) •Soy Sauce •Syrup (lite) •Tabasco Sauce •Tarragon •Teriyaki Sauce •Tomato Sauce (sugar free) •Worcestershire SauceBeverages Snacks/Desserts •Bottled Water •Crystal Light Drink Mixes •Diet Seltzer Water •Sparkling Water •Iced Tea •Coffee •Diet Soft Drinks •Miracle Water •Sugar Free Hot Chocolate •Diet Snapple•Baked Tortilla Chips •Popsicles (sugar free) •Frozen Yogurt (sugar free) •Pretzels (fat free) •Crackers (fat free) •Popcorn (air popped) •Rice Cakes •Jell-O/Pudding (sugar free) •Baked Potato Chips •Dried Soups •Candy (sugar Free) •Chewing gum (sugar free)

77 INTRAFITT Daily Fitness Planner