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Your Guide to

GoodFoodChoices


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Weight Managementis not about losingweight, its aboutgaining control.

You gain control bymaking good choices.

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We are not talking about going on a

diet. The word diet has come to

mean a plan that you follow for a

limited time,until you lose weight, and

then stop.A diet, like that, is a short

term fix for a long term problem.

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With Xenical, there is no diet just a

dietary plan,a way of eating for today,

tomorrow and the rest of your life.The

guidelines presented here are designed

to optimize the action of Xenical, help

you prevent weight regain andsuccessfully manage your weight.

Managing your weight is a matter of balancing

the calories you eat with the calories you burn.

This booklet deals with the first part of the

equation what you eat.

THE XENICAL DIETARY PLAN

HAS ONLY THREE SIMPLE

RULES:

q Eat less fat (keep fat to less than one

third of total calories per day)

q Eat a varied and nutritionally balanced

diet with more vegetables and fruits

q Eat 3 meals a day, plus low calorie, lowfat snacks


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CARBOHYDRATES

A carbohydrate is anything that the

body can break down into glucose, a

sugar that the cells can use for energy.

Carbohydrates may be simple or

complex, meaning how easily they are

broken down into glucose.Refined

wheat (white bread), sugar and alcohol

are examples of simple carbohydrates

which,when there is an excess of

calories, can be easily converted into

fat. Complex carbohydrates include

leafy vegetables,potatoes and whole

grains. These foods are rich in thenutrients you need for good health and

should be the basis of your diet.

PROTEINS

Proteins are essential for building

muscles, the bodys most efficient

calorie burners. Protein is found in

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meats,dair y products and, in lesser

amounts, in grains. Be certain that your

meals contain sufficient amounts of

protein. Be aware,however, that

protein rich foods are often also rich in

fat. It is important to look for low-fat

alternatives whenever possible.

FAT

Fat is harmful only when there is too

much.Fat is essential for life and good

health. Fat acts as a carrier for

essential vitamins, such as A, D,E and K.

Fat plays an important role in the

bodys defence system and theproduction and storage of hormones,

such as estrogen.

It is now generally agreed by medical

experts around the world that, in a

healthy diet, no more than one third of

calories should come from fat.


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Tradit ionally, patients and doctors have

looked at the amount of weight loss as

a measure of success. It is now known

that you must look at the quality of

weight loss, not just the quantity.

Weight can be lost from body fat or

from what is called fat-free-mass

(FFM). In the early stages of weight loss,

FFM is largely water, later it is primarily

muscles.Remember,muscles burn

calories, fat cells store calories.W hen

you lose muscle mass, you lose the

ability to burn excess calories.Quick

weight loss diets favor quantity over

quality and result in a higher loss of

FFM and less fat.This is believed to be

the main reason why people quickly

regain weight after losing it quickly.

Ideally, 75% of weight loss should come

from fat and no more than 25% from

fat-free-mass.This can be achieved only

through a slow, steady weight control

program that focuses on losing fat.

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Fat loss, not just weight loss


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Reducing dietary fat is, therefore,an

essential part of weight management.

Xenical prevents the digestion and

absorption of fat by blocking the action

of the enzyme (lipase) which breaks

down the large fat molecules.When

taken with a meal, Xenical blocks the

absorption of 1/3rd of dietary fat.But

Xenical cannot do the job alone.You

must help by reducing the amount of fat

in the foods you eat.

CUTTING FAT IN

YOUR DIET

Clearly, reducing dietary fat is not easy

to do. Fat contributes to the flavor and

texture of many of our favorite foods. It

is possible, however, to reduce the fat

you eat without making too many

sacrifices in the way you eat or the

pleasure of eating.

Xenical targets fat

HERE ARE SOME WAYS THAT

YOU CAN BEGIN TO REDUCE

DI ETARY FAT:

q Decrease fat flavoring

(butter,mayonnaise, salad dressing)

q Decrease snack foods

(potato chips, oil-popped popcorn,etc.)

q Decrease cooking fat

(deep fried foods, frying in butter or lard)

q Replace meat with chicken and fish

q Eat more vegetables, fruits and grains

q Change breakfast habits (eat breakfast if

you previously didnt, avoid fr ied eggs,

bacon,and buttered toast)q Use low-fat substitutes when available

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Today, most people have access to a

wide range of foods.All foods have their

place in a diet that meets our

nutrit ional, social, and emotional needs.

There are no good foods or bad foods.

No food is forbidden.The key to weight

management is to find the right balance.

One way of finding this balance is

presented by what is known as The

Food Pyramid, shown here to the right.

Each persons daily calorie and nutri-

tional needs are different.A nutritional

advisor can help you decide how may

choices from each food group are right

for you.

In general, for weight management and

good health, increase the amount of

foods at the base of the pyramid,while

you decrease the amount of foods

towards the top.

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The Food Pyramid -Your Guide to Good Choices

A WELL BALANCED DAILY MEAL

PLAN SHOULD CONSIST OF:

q 30-20% Fats

q 20-10% Proteinsq 50-70% Carbohydrates


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The Weight ManagementFood Pyramid

Oil, Fats,Sweets,Alcohol

Dairy Products

Meat, Poultry, Fish,Seafood,Eggs, Nuts

Grains, Cereals, Rice,Pasta

Fruits

Vegetables

E

ATMORELOWF

AT

FOODS


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Grain Products Group (bread, cereal, rice, pasta)

q 1 slice of bread (30 grams)

q 1 cup of ready-to-eat cereal (30 grams)

q 1/2 cup of cooked cereal, rice or pasta (100 grams)

q 1/2 cup cooked beans (100 grams)

Vegetable group

q 1 cup of raw leafy vegetables (50 grams)

q 1/2 cup cooked or chopped raw

vegetables (50 grams)

q 3/4 cup of vegetable juice (180 grams)

Fruit Groupq 1 medium whole fruit (100 grams)

q 1/2 cup of chopped,cooked or canned

fruits (125 grams)

q 1 cup berries (100 grams)

q 3/4 cup of fruit juice (180 grams)

Milk Group (milk, yogurt, cheese)

q I cup of milk or yogurt (245 grams)

q 1 1/2 ounces (45 grams) of natural cheese

q 2 ounces (60 grams) of processed cheese

Meat and Beans (meat, poultry, fish, dry beans, eggs, nuts)

q 2-3 ounces (56-85 grams) of cooked lean meat, poult ry, fish

q 1/2 cup of cooked dry beans or 1 egg = 1 ounce (30 grams) of meat

q1

/3rd cup of nuts or two tablespoons ofpeanut butter = 1 ounce (30 grams) of meat

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What counts as a serving?


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NUMBER OF SERVI NGS EACH DAY

2-3 Once at each meal

2-3 O nce at each meal

1-2 W ith meals or as a snack

1-2 Breakfast and lunch

2 Any two meals


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calories,with little or no fat, high is

fibre and filled with vitamins and

minerals, essential for good health.Here

are some tips for getting the most out

of vegetables.

q Dont cover your vegetables with

butter,cream or cheese sauce.

Instead,use flavored vinegars, soy,or

lemon juice.

q Avoid creamy salad dressings.

q Avoid high fat add-ons with you

salad (croutons, seeds, bacon bits)

q Potatoes are low fat, and an

excellent weight management food,

but not if you add butter and sour-

cream. Instead of frying, try slicing

the potatoes and baking them on a

non-stick pan.

q Avocados and olives are high in fatand should be eaten in moderation.

BEVERAGES

q Alcoholic beverages contain no fat

but are very high in calories and

composed of simple sugars which

are readily converted to fat.The

higher the proof (alcoholic content),the higher the calories.Alcohol also

slows the rate at which fat is burned

in the body.

q A regular sized can of cola contain

about 200 calories. If you drink just

one can per day, in one year, you

would consume 73,000 calories,equal to 9 kilograms (20 pounds).

Sugar free beverages are a much

better choice.

q Best of all, drink plenty of water,6-8

glasses per day.

VEGETABLESFor weight loss, there is no food group

better than vegetables.They are low in

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Making Good Food Choices

Managing your weight begins with

learning to choose foods that are lower in fat

and calories. Use the preceding chart as your

guide.Then follow the guidelines below to

plan your meals.


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DAIRY PRODUCTS

q Choose non-fat or low-fat milk,

yogurt, or cheeses.

q Imitation cheeses contain vegetable

oils that may have as much fat as

regular cheese.

q Whipping cream has around 400

calories per cup, nearly all from fat.

q Use evaporated milk instead of

cream for sauces or desserts.

EGGSq Substitute egg whites for whole eggs.

q Use fat-free egg substitutes.

q Boil or poach eggs instead of frying.

q Make scrambled eggs and omelets ina nonstick pan.

SUGARS AND SWEETS

q For sweetening, try honey instead

of sugar

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q Most all-fruit preserves are low in

fat and sugar.

HERBS & SPI CES

Fresh herbs and spices are an essential

way to add flavor to your meals

without adding fat. With very few

exceptions, herbs and spices are low in

calories and fat.

MEAT, POULTRY AND FISH

q Never fry instead,broil, bake, roast

or stew.

q Always remove the skin from poultry.

q White meat is leaner than dark meat.

q Chicken or turkey hot-dogs can have

as much fat as beef/pork varieties.

q The loin is the leanest cut of beef,

pork,or lamb.

q Always trim visible fat from meats.

q All prepared meats (sausages, salami,

etc.) are high in fat.


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q Makes stews,soups and sauces the

day before,allow to cool and

remove fat before serving.

q Fish and seafood of all kinds are an

excellent choice.

GRAINS, RICE, CEREALS

AND PASTA

q Grains should make up the base of a

normal, healthy diet.Although low in

fat, these foods are high in calories.

For those looking to lose weight,

therefore,grains should be eaten in

moderation, instead substituting

vegetables and fruits.

q Always choose whole grain over

processed breads.

q Pasta is a great weight control food,

but watch the portion size 1 cup

has 200 calories and stay away

from cream or meat sauces.

FATS, OILS AND DRESSING

q Margarine has as much fat (and often

calories) as butter.However,diet

(low-calorie) margarine is available.

q Choose fat-free mayonnaise.

q Choose diet salad dressings orbetter,make your own vinegrette

q Cholesterol free does not mean

fat free.

FROZEN FOODS

Many busy people rely on frozen or

prepared foods.These are often very high

in fat and calories.Read the package

labels carefully.Avoid any food with more

than 3 grams of fat per 100 calories.

NUTS & SEEDS

q Good news:nuts and seeds have no

cholesterol, are high in fibre and rich

in vitamins and minerals.

q Bad news:they are high in calories

and fat. 2 handfuls can contain your

total daily allowance of fat (60-90

grams) and half of your daily calories.

SNACKS

Frequent, low fat and low calorie

snacks are an important part of weight

management.

q Make fresh fruits and vegetables for

most common snack foods.

q Airpopped and light microwave

popcorn are lowest in fat.

q Pretzels are a much betteralternative to chips.

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(a trigger food) avoid it

completely.

q Avoid finger-foods its easy to fool

yourself about how much youve

eaten.

q Dont nibble off someone elses plate.

q Eat more fish, poultry (remove skin)

and less red meat

q Eat more vegetables and whole

grains

q Look for low-fat substitutes

whenever possible

q No matter what your mother told

you, there is no law that says you

must finish everything on your plate.

SHOPPING

q Dont go shopping on an empty

stomach. Youll be tempted to buy

everything in sight.

q Prepare a shopping list (with menu

ideas in mind) and stick to the list.

q Stay away from the aisles with foods

you want to avoid. Most snacks and

prepared foods are in the same

section.

q Learn to read package labels.

q Dont buy more food than you really

need at any time.

q Avoid processed foods these areoften loaded with calories and fat.

q If you dont buy it, you cant eat it.

IN GENERAL

q Take a multivitamin each day,

especially if you are not eating

sufficient fruits and vegetables.

q Eat many (5-8) small meals

throughout the day. Dont skip a

meal and avoid large meals.

q Dont rush through meals.You will

eat less and enjoy it more.

q Think before you drink. Alcohol is

very high in calories, has no

nutrients, stimulates the storage of

fat, and weakens your willpower to

avoid wrong food choices.

q Drink plenty of water throughoutthe day 6 to 8 glasses.A glass or

two before mealtime will make you

feel full faster and longer.

q Begin meals with a no-cream hot

soup. It forces you to eat slowly and

fills you up.

q If you know that you cannot limit

how much you eat of a certain food

Guidelines for makinggood food choices

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FOOD PREPARATI ON

q Keep meals simple a piece of

chicken or fish with fresh vegetables

no sauces.

q Dont eat while youre cooking

unless youre eating fresh vegetables.

q Use non-stick pans to reduce the

need for cooking oil and fat

q If you must use oil, try olive or

sesame oil and remember, a little

goes a long way.

q Trim away all visible fat on meat

q Replace ground beef with ground

turkey

q Use 2 egg whites instead of 1 wholeegg

q Mashed bananas, prunes and apple

sauce are great baking substitutes

for fat.

q A pinch of grated cheese (parmesan)

or full bodied cheese (blue) will

provide a flavorful kick without a lot

of calories.

q Instead of frying in fat, saut foods

in chicken stock, low-sodium soy

sauce or water.

q When cooking, it is best to broil,

bake, boil, or stir-fry.

q Sauces and soups can be thickened

with a puree of potatoes instead ofcream.

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q If a recipe calls for 1/2 cup of oil, cut

that amount in half. Your tastes buds

wont know the difference,but your

waistline will.

q Add spice to your life instead of fat.

Fresh herbs and spices will perk up

any dish without adding calories or

fat. Experiment with different ethnic

foods and seasonings.

q Freeze leftovers immediately so you

cant raid the refrigerator later.

q Store leftovers in individual servingsize containers.


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EATI NG AT HOME

q Out of sight out of mind. If you

must keep high fat/high calorie food

in the house,store them out of view

and as out-of-reach as possible.

q TV and meals dont mix.Watching

the TV instead of your watching

your plate lulls you into overeating

(so will the food and snack

commercials!)

q Make it a rule:always eat meals at the

dining table.Never eat standing up!

q Never eat directly out of a box or

can.Put a reasonable portion on a

plate and put the box or can away.q Watch portion size by dishing out

meals and bringing plates to the

table.The only foods that should be

left at the table to pick throughout

the meal are salad and vegetables

to be eaten to your hearts content.

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HI GH FAT FOODS TO AVOID:

Luncheon meat (ham, bologna,

salami, frankfurters)

Full fat cheeses (cheddar, blue,

Brie, mozzarella) Ground beef

Spare ribs

Duck


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EATING OUT

q Never leave home starving. Always

have a light snack (piece of fruit, a

glass of juice, or a carrot) before

eating dinner in a restaurant

q Ask the waiter to take away the

bread basket

q Request all sauces and low-calorie

dressings to be served on the side.

Use a fork to dish these onto your

food.

q Dont be shy about asking the waiter

how foods are prepared or to cook

your meal in a certain way such as

with less oil.q All fast food restaurants have a

nutritional information brochure or

sheet of paper. Ask for one and

read it carefully. You may be

surprised to see that the fried

chicken sandwich has more fat and

more calories than the burger.

q Avoid fried foods!

q Even if the larger portion seems like

a better deal its not worth the

extra calories and fat. Butter (limit: 3 teaspoons per day)

Oil (limit: 3 teaspoons per day)

Mayonnaise (limit: 3 teaspoons

per day)

Salad dressing in excess of1 tablespoon per day

Nuts and seeds in excess of

1 tablespoon per day


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Sample Menus

(1,500 calories per

day with less than

30% fat)

Note:For a dailydiet of 1,200, 1500,

or 1800 calories, add

or subtract the

following for each 300

calories: 1 starch,

1 fat, 1 fruit, 1 more

starch or 1 lean

protein

DAY 1.

Breakfast (370 calories)1/2 cup of shredded wheat (1 starch)1 cup of skim milk (1 milk)1 slice of whole wheat toast (1 starch)1 teaspoon all fruit jelly (free)1 banana (2 fruit)

Lunch (455 calories)3 oz. lean ham (3 protein)2 slices rye bread (2 starch)lettuce & tomato (1 veg)1 tablespoon lite mayo (1 fat)2 small plums (1 fruit)

Dinner (560 calories)4 oz.grilled shrimp (4 protein)1 cup pasta (2 starch)1/2 cup tomato sauce (1 veg)2 cups salad (2 veg)1 teaspoon olive oil (1 fat)Balsamic vinegar (free)1/2 cup pineapple (1 fruit)

Snack (170 calories)1 cup sugar free/fat free pudding(1 milk)2 rice cakes (1 starch)

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Sample Menus


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DAY 2.

Breakfast (360 calories)1 cup raisin bran (2 starch, 1/2 fruit)1 cup skim milk (1 milk)1 slice whole wheat toast (1 starch)1 teaspoon all fruit jelly (free)

Lunch (410 calories)Cheese sandwich3 oz. low fat cheese (3 protein)2 slices whole wheat bread (2 starch)lettuce & tomato (1 veg)1 large fresh peach (1 fruit)

Snack (40 calories)

1 cup raw carrots & celery (1 veg)1/4 cup salsa (dip) (1/2 veg)

Dinner (580 calories)4 oz.broiled salmon(4 protein)2/3 cup brown rice (2 starch)1 teaspoon margarine (1 fat)1 cup veg. Salad (1 veg)

1 teaspoon olive oil (fat)1/2 cup steamed broccoli (1 veg)1 fresh pear (1 fruit)

Snack (150 calories)1 cup non-fat yoghurt (1 milk)1 cup blueberries (1 fruit)

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DAY 3.

Breakfast (425 calories)1 whole wheat English muffin (2 starch)1 slice fat reduced cheese (1 protein)1 banana (1 fruit)8 oz. skim milk (1 milk)

Lunch (420 calories)Chinese take-out:

2/3 cup brown rice (2 starch)1 cup chicken/veg.

(3 protein 1veg 1fat)1 cup salad (1 veg)fat free salad dressing (free)

Snack (60 calories)1 Granny Smith apple (1 fruit)

Dinner (480 calories)3 oz,broiled filet of sole (3 protein)1 cup egg noodles (2 starch)1 teaspoon butter (1 fat)1 cup cooked carrots (2 veg)1 cup melon cubes (1 fruit)

Snack (170 calories)3 gram crackers (1 starch)8 oz. skim milk (1 milk)


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Oil, Fats, Sw

Dairy

Meat, Poultry, Fish,

Grains, Cere

Fr

Vege

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Your Food Choices

Write your own personal food choice pyramid


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ts,Alcohol

ducts

afood, Eggs, Nuts

Rice,Pasta

s

bles

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Enter the foods you will eat in each box below.


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Hoffmann-LaRoche,Ltd.

Pharmaceuticals Division

CH - 4070 Basel

Visit our internet website:

WWW.ROCHE-OBESITY.NET

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