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
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
=
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:
- Enjoy a latte made with 8 oz. (1 cup) fat-free or low-fat milk
- Dip apple slices into peanut butter
- Nutrisystem® NutriCRUSH Shake
- Make your own trail mix with raisins, whole grain cereal and nuts
PowerFuel Servings:
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
=
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:
- Blend frozen fruit into your smoothie
- Spread peanut butter on whole wheat crackers
- Stir up oatmeal with milk for a hearty morning snack
- Dip vegetables in hummus and pair with a low-fat string cheese
SmartCarbs Servings:
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
=
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:
- Top your pizza with chopped peppers and onions
- Spread peanut butter on celery stalks
- Serve mashed cauliflower instead of potatoes
- Add a garden salad with lettuce, tomatoes and cucumbers as a side to your meal
Vegetables Servings:
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.
Extras
"Extras" are low-calorie options that you can use to spice up your meal plan or satisfy a craving.
Understanding Extras
=
calories
per serving
Adding Extras
Enjoy up to 3 Extras per day.
Extra Ideas Include:
- Spead avocado on your toast
- Sweeten your oatmeal with honey or maple syrup
- Drizzle olive oil and vinegar on your salad instead of dressing
- 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:
- It’s between 10 and 35 calories
- It adds flavor or texture to your food
- 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:
Free Foods
"Free foods" are condiments, beverages and spices that have less than 10 calories per serving. These foods are unlimited.
Understanding Free Foods
=
calories
or less
Adding Free Foods
You can add these low-or no-calorie foods.
Free Foods Servings:
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;
- Black Coffee
- Seltzer, plain or flavored
- Iced Tea, unsweetened
- Tea, black, green or herbal
Drink at least:
>
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.
- Be mindful of portion sizes. Dry wine = 4 oz. Light beer + 12 oz. Liquor (80-90 proof) = 1 1/2 oz.
- Always have your drink with a meal or snack.
- Alcohol is a natural diuretic; be sure to have a glass of water after you drink.
- While you can enjoy up to two alcoholic beverages a week, we recommend not having both on the same day.