Food Categories

In addition to your Nutrisystem® foods, you get to incorporate fresh grocery items into your menu. This makes it easy for you to enjoy a well-rounded diet and add some variety to your plan!

To help complete a well-rounded diet, you'll add in your own

Cheat Sheet

Understanding PowerFuels

1 Serving

=

80-120 calories
and has 5 or more grams of protein OR at least 8 grams of total fat, with no more than 4 grams of saturated fat.

Understanding SmartCarbs

1 Serving

=

80-120

calories
and has 1 or more grams of fiber. Limit fruit juices to no more than once per day.

Understanding Vegetables

1 Serving

=

1/2 cup cooked
or 1 cup raw. When choosing canned, look for low or reduced sodium.

Understanding Extras

1 Serving

=

10-35

calories
per serving

Understanding FreeFoods

1 Serving

=

10

calories
or less

Drink at least:

Drink At least 64 OZ. (8 cups)

>

OF
WATER
or other calorie-free
drinks, each day

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PowerFuels

PowerFuels consist of high quality proteins that contain essential amino acids and healthy fats. It takes longer for your body to digest these foods, so they help you stay satisfied.

Understanding PowerFuels

1 Serving

=

80-120 calories
and has 5 or more grams of protein OR at least 8 grams of total fat, with no more than 4 grams of saturated fat.

Adding PowerFuels

You will eat 1 PowerFuel with your morning snack and afternoon snack each day. You’ll also include PowerFuels in FlexTM meals and snacks. Lean More about FlexTM meals and snack here. Have to lose more than 100 pounds? Add 1 extra PowerFuel to your meal plan each day.

PowerFuel Ideas Include:

  1. Enjoy a latte made with 8 oz. (1 cup) fat-free or low-fat milk
  2. Dip apple slices into peanut butter
  3. Nutrisystem® NutriCRUSH Shake
  4. Make your own trail mix with raisins, whole grain cereal and nuts

PowerFuel Servings:

  1. Almond Butter, 1 Tbsp.
  2. Almonds, 2 Tbsp. or 1/2 oz.
  3. Almond milk, with added protein, 1 cup
  4. Beef, lean, trimmed 2 oz.
  5. Brazil Nuts, 2 Tbsp. or 1/2 oz.
  6. Cashew Butter, 1 Tbsp.
  7. Cashews, 2 Tbsp. or 1/2 oz.
  8. Cheese, low sodium, 1 slice
  9. Cheese, low-fat 1 slice
  10. Chicken Breast, 2 oz.
  11. Clams, 3 oz.
  12. Cottage Cheese, 1% fat, no salt added, 1/2 cup
  13. Crab Meat, 3 oz.
  14. Crab Meat, imitation, 1/2 cup
  15. Edamame, cooked, deshelled 1/2 cup
  16. Egg Whites large, 3-4 or 1/2 cup
  17. Egg, 1 large
  18. Fish, fatty ( e.g., salmon, tuna, mackerel, swordfish, trout) 2 oz.
  19. Fish, white, baked or broiled 3 oz.
  20. Ham, low-fat, lower sodium 2 oz.
  21. Hazelnuts/Filberts, 2 Tbsp. or 1/2 oz.
  22. Lobster, 3 oz.
  23. Lunch Meat, low-fat, reduced sodium, 2 oz..
  24. Macadamia Nuts, 2 Tbsp. or 1/2 oz.
  25. Milk, nonfat or skim 1 cup
  26. Mussels, 3 oz.
  27. Oysters, medium 3 oz.
  28. Parmesan Cheese, low sodium, grated 1/4 cup
  29. Peanut Butter, 1 Tbsp.
  30. Peanuts, 2 Tbsp. or 1/2 oz.
  31. Pecans, halves 2 Tbsp. or 1/2 oz.
  32. Pine Nuts, 2 Tbsp. or 1/2 oz.
  33. Pistachios, 2 Tbsp. or 1/2 oz.
  34. Pork, lean, trimmed 2 oz.
  35. Protein Powder (e.g., whey, soy), 2 Tbsp.
  36. Salmon, canned in water 2 oz.
  37. Sardines, drained 3 oz.
  38. Scallops, 3 oz.
  39. Seitan, 1/2 cup
  40. Shrimp, 3 oz.
  41. Soy Milk, low-fat 8 oz.
  42. Soy Nuts, dry-roasted 2 Tbsp. or 1/2 oz.
  43. Soy Yogurt, plain 1 cup
  44. String Cheese, low fat 1 piece
  45. Tahini (Sesame Paste), 1 Tbsp.
  46. Tempeh, reduced or low sodium 1/2 cup
  47. Tofu, 1/2 cup
  48. Tuna, water-packed 1/2 cup
  49. Turkey Breast, 2 oz.
  50. Vegetarian Burger, 3 oz.
  51. Walnuts, halves 2 Tbsp. or 1/2 oz.
  52. Yogurt, nonfat 1 cup
  53. Nutrisystem Protein Shake

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SmartCarbs

SmartCarbs are a specific group of carbohydrates that are nutrient-rich and measure low to medium on the Glycemic Index. These carbs are digested more slowly, keeping you feeling fuller longer while promoting good health by delivering vitamins, minerals, fiber and other important nutrients.

Understanding SmartCarbs

1 Serving

=

80-120

calories
and has 1 or more grams of fiber. Limit fruit juices to no more than once per day.

Adding SmartCarbs

You will eat 1 SmartCarbs with your morning snack and afternoon snack each day. You’ll also include PowerFuels in FlexTM meals and snacks. Lean More about FlexTM meals and snack on page 15. Have to lose more than 100 pounds? Add 1 extra SmartCarbs to your meal plan each day.

SmartCarbs Ideas Include:

  1. Blend frozen fruit into your smoothie
  2. Spread peanut butter on whole wheat crackers
  3. Stir up oatmeal with milk for a hearty morning snack
  4. Dip vegetables in hummus and pair with a low-fat string cheese

SmartCarbs Servings:

  1. Apple Juice, 1/2 cup
  2. Apple Slices, dried 1/4 cup
  3. Apple, 1 medium
  4. Applesauce, unsweetened 1/2 cup
  5. Apricots, dried 1/4 cup
  6. Apricots, fresh, sliced 1 cup
  7. Banana, 1 medium
  8. Barley, cooked 1/2 cup
  9. Beans, black, cooked 1/2 cup
  10. Beans, lima, cooked 1/2 cup
  11. Beans, white, cooked 1/2 cup
  12. Blackberries 1 cup
  13. Black-eyed Peas, cooked 1/2 cup
  14. Blueberries 1 cup
  15. Bread, multigrain 1 slice
  16. Bread, oatmeal 1 slice
  17. Bread, pumpernickel 1 slice
  18. Bread, rye 1 slice
  19. Bread, sourdough 1 slice
  20. Bread, whole wheat 1 slice
  21. Cantaloupe, melon
  22. Cantaloupe, cubed 1 cup
  23. Cherries 1 cup
  24. Cherries, canned in water 1 cup
  25. Chickpeas/Garbanzo Beans, cooked 1/2 cup
  26. Clementines, 2
  27. Corn, yellow or white 1/2 cup
  28. Couscous, cooked 1/2 cup
  29. Crackers, whole grain 1/4 cup
  30. Cranberries, dried 1/4 cup
  31. Cranberry Juice Cocktail 1/2 cup
  32. Currants, red & white, fresh 1 cup
  33. Figs, dried 1/4 cup
  34. Figs, 2 fresh
  35. Fruit Cocktail, canned in water 1 cup
  36. Goji Berries, dried, 1/4 cup
  37. Prunes, 1/4 cup
  38. Quinoa, 1/2 cup cooked
  39. Raisins, 1/4 cup
  40. Raspberries, 1 cup
  41. Rice, brown, cooked 1/2 cup
  42. Roll, whole wheat or rye, 1 small
  43. Split Peas, cooked 1/2 cup
  44. Squash, Acorn, 1 cup cooked
  45. Grape Juice, 1/2 cup
  46. Grapefruit Juice, 1/2 cup
  47. Grapefruit, 1 medium
  48. Grapes, 1 cup
  49. Guava, 1 cup
  50. Honeydew Melon, cubed 1 cup
  51. Hummus, 1/4 cup
  52. Kiwifruit, 2 medium
  53. Lentils, 1/2 cup cooked
  54. Loganberries, 1 cup
  55. Lychee, 1 cup
  56. Mandarin Oranges, 2 medium
  57. Mango, 1 cup
  58. Nectarine, 1 medium
  59. Oatmeal, prepared with water 1/2 cup
  60. Orange Juice, 1/2 cup
  61. Orange, 1 medium
  62. Papaya, raw, cubed 1 cup
  63. Parsnips, 1/2 cup cooked
  64. Pasta, cooked al dente 1/2 cup
  65. Peach, fresh, 1 medium
  66. Peaches, canned in water 1 cup
  67. Pear, canned in water 1 cup
  68. Pear, 1 medium
  69. Peas, green, cooked 1/2 cup
  70. Persimmons, 2 medium
  71. Pineapple Juice, 1/2 cup
  72. Pineapple, canned in water 1 cup
  73. Pineapple, fresh 1 cup
  74. Pita Bread, 6-inch whole wheat 1 pita
  75. Plantains, cooked 1/2 cup
  76. Plums, 2
  77. Plums, canned, packed in water 1 cup
  78. Pomegranate, 1/2 cup seeds
  79. Potato, red, white, sweet, 1/2 cup
  80. Prickly Pear, 1 cup
  81. Squash, Butternut, 1 cup cooked
  82. Squash, Winter, 1 cup cooked
  83. Strawberries, whole 1 cup
  84. Sweet Potato, 1/2 cup
  85. Tangelos, 1 medium
  86. Tangerines, 2 medium
  87. Yam, plain 1/2 cup
  88. Yucca, 1/2 cup
  89. Watermelon, cubed (limit-high GI) 1 cup
  90. Pumpkin, (limit-high GI) 1 cup cooked

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Vegetables

This category contains your non starchy veggies (you'll find the starchy ones under the SmartCarbs category). They're packed with nutrients that your body craves and are beneficial to an overall healthy lifestyle. You’ll be eating at least four servings of non-starchy vegetables each day, and all are “unlimited”—so feel free to indulge!

Understanding Vegetables

1 Serving

=

1/2 cup cooked
or 1 cup raw. When choosing canned, look for low or reduced sodium.

Adding Vegetables

You will get to enjoy 4 or more servings of vegetables each day. You can add them to Nutrisystem® entrees, at snack time, or FlexTM meals and snack. Low in calories, so you can eat as many as you want when you feel hungry.

Vegetables Ideas Include:

  1. Top your pizza with chopped peppers and onions
  2. Spread peanut butter on celery stalks
  3. Serve mashed cauliflower instead of potatoes
  4. Add a garden salad with lettuce, tomatoes and cucumbers as a side to your meal

Vegetables Servings:

  1. Alfalfa Sprouts
  2. Artichoke Hearts
  3. Artichoke
  4. Arugula
  5. Asparagus
  6. Bamboo Shoots
  7. Beans, Wax, Italian
  8. Bean Sprouts
  9. Beets
  10. Bell Peppers, any variety
  11. Bok Choy, Chinese Chard, White Mustard
  12. Broccoli Rabe (Rapini)
  13. Broccoli
  14. Brussels Sprouts
  15. Cabbage
  16. Carrots
  17. Cauliflower
  18. Celery, 2 medium-sized stalks
  19. Chicory Greens
  20. Collard Greens
  21. Cucumbers
  22. Daikon (Chinese radish)
  23. Dandelion Greens
  24. Eggplant
  25. Endive
  26. Escarole
  27. Fennel
  28. Green Beans
  29. Greens, Mustard or Beet
  30. Hearts of Palm, fresh, raw, 1/4 cup
  31. Jicama
  32. Kale
  33. Kohlrabi
  34. Leeks
  35. Lettuce, green or red leaf
  36. Lettuce, iceberg, Romaine, spring mix
  37. Mixed Greens
  38. Mixed Vegetables (without corn, peas, pasta)
  39. Mushrooms
  40. Okra
  41. Onions, red, white, shallots
  42. Radish
  43. Rhubarb
  44. Romaine
  45. Rutabaga
  46. Sauerkraut, canned, reduced or low sodium
  47. Seaweed
  48. Snap Peas, Sugar
  49. Snap Peas, Yellow
  50. Snow Pea Pods
  51. Spinach
  52. Squash, Spaghetti
  53. Squash, Yellow summer
  54. Tomatillos
  55. Tomato Juice, no salt added
  56. Tomato Sauce, no salt added
  57. Tomato, canned, no salt added
  58. Tomato
  59. Tomatoes, cherry
  60. Tomatoes, grape
  61. Turnips
  62. Vegetable Juice/V-8, low sodium 1/2 cup
  63. Water Chestnuts, canned, 1/2 cup
  64. Watercress
  65. Zucchini

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Others

Among the thousands of branded foods in our NuMi database, some may not have a Nutrisystem food category assigned. These are classified as "Other".

To determine what an "Other" counts as on your plan, use the guidelines within each food category (PowerFuel, SmartCarb, etc.) and re-assign it to the proper category.

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Extras

"Extras" are low-calorie options that you can use to spice up your meal plan or satisfy a craving.

Understanding Extras

1 Serving

=

10-35

calories
per serving

Adding Extras

Enjoy up to 3 Extras per day.

Extra Ideas Include:

  1. Spead avocado on your toast
  2. Sweeten your oatmeal with honey or maple syrup
  3. Drizzle olive oil and vinegar on your salad instead of dressing
  4. Mix pumpkin seeds in with your Nutrisystem® Popcorn for crunchy trail mix

Make Up Your Own Extras!

An Extra is a serving of any food that meets the following criteria:

  1. It’s between 10 and 35 calories
  2. It adds flavor or texture to your food
  3. It helps you enjoy your food even more!

Create your own extras using your favorite foods, and enjoy up to 3 Extras every day.

Extra Servings:

  1. Almond Milk, unsweetened 1 cup
  2. Avocado, pureed 1 Tbsp.
  3. Avocado, fruit
  4. Balsamic Vinegar, 1 Tbsp.
  5. Butter substitute, light version (e.g., Benecol, Smart Balance,
  6. Margarine) 1/2 Tbsp.
  7. Chocolate Syrup, sugar free 1 Tbsp.
  8. Cocktail Sauce, 1 Tbsp.
  9. Coconut, 1 Tbsp.
  10. Coffee Creamer, fat free 1 Tbsp.
  11. Cream Cheese, reduced fat or fat free 1 Tbsp.
  12. Honey, 1 tsp.
  13. Honey, sugar-free, 1 Tbsp.
  14. Jelly, sugar-free, 1 Tbsp.
  15. Ketchup, 1 Tbsp.
  16. Maple Syrup, sugar-free 1 Tbsp.
  17. Mayonnaise, 1 tsp.
  18. Mayonnaise, reduced fat 1 Tbsp.
  19. Mayonnaise, regular, low sodium 1 tsp.
  20. Oil (e.g., canola, olive, peanut, safflower), 1 tsp.
  21. Olives, black or green 1 Tbsp. or 6-7 small olives
  22. Pimento, 1/2 cup
  23. Pickles, 1 dill
  24. Popcorn, 1 cup
  25. Relish, 1 Tbsp.
  26. Salad Dressing, regular, 1 tsp.
  27. Salad Dressing, fat-free 2 Tbsp.
  28. Salad Dressing, light or reduced fat 1 Tbsp.
  29. Seeds (chia, flax, sesame, squash, sunflower, pumpkin)
  30. deshelled 1 tsp.
  31. Tomato Paste, 1 Tbsp

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Free Foods

"Free foods" are condiments, beverages and spices that have less than 10 calories per serving. These foods are unlimited.

Understanding Free Foods

1 Serving

=

10

calories
or less

Adding Free Foods

You can add these low-or no-calorie foods.

Free Foods Servings:

  1. Ginger
  2. Green Chilies
  3. Green Onions/Scallions
  4. Tea, black, green, herbal (unsweetened)
  5. Herbs, fresh or diced
  6. Hot Sauce
  7. Lemon Juice
  8. Lemonade, calorie-free
  9. Lime Juice
  10. Mustard
  11. Oregano
  12. Parsley
  13. Paprika
  14. Peppers, hot, jalepeno
  15. Red Pepper Flakes
  16. Salsa
  17. Seltzer, plain or flavored, calorie-free
  18. Soy Sauce, low sodium
  19. Spices and seasoning blends, low sodium
  20. Sweeteners, natural, calorie-free
  21. Vinegar, apple cider, white wine, red wine
  22. Butter Spray
  23. Broth, chicken, beef, vegetable, low sodium
  24. Capers
  25. Cumin
  26. Coffee, black
  27. Cooking Spray
  28. Iced Tea, unsweetened
  29. Garlic

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Water

Drink up! We recommend staying hydrated with at least 64 oz. (8 cups) of water or calorie-free beverages each day. Kick up the flavor by adding lemon wedges, cucumber slices or mint leaves. In addition to water, you can enjoy calorie-free beverages;

  1. Black Coffee
  2. Seltzer, plain or flavored
  3. Iced Tea, unsweetened
  4. Tea, black, green or herbal

Drink at least:

Drink At least 64 OZ. (8 cups)

>

OF
WATER
or other calorie-free
drinks, each day

Cheers to Success!

Enjoy up to two alcoholic beverages - dry wine, light beer or liquor mixed with no-calories mixers- each week as part of your plan.

  1. Be mindful of portion sizes. Dry wine = 4 oz. Light beer + 12 oz. Liquor (80-90 proof) = 1 1/2 oz.
  2. Always have your drink with a meal or snack.
  3. Alcohol is a natural diuretic; be sure to have a glass of water after you drink.
  4. While you can enjoy up to two alcoholic beverages a week, we recommend not having both on the same day.