Cinch Program Guide - 9

bread/ starch

1 serving of starch provides: ~15 g carbohydrate, 3 g protein, and 80 calories 1 serving of starch is: 1/2 cup bran cereal, bran flakes, shredded wheat, Grape Nuts®*, or other high-fiber, whole grain, ready-to-eat cereals, as well as whole wheat pasta, couscous, slow-cooked oatmeal 1/3 cup cooked bulgur, buckwheat, barley, brown rice, cooked lentils 1 oz. or 1 slice whole wheat bread, sourdough, pumpernickel, oatbran, whole wheat pita, 6” tortilla, 1/2 whole grain bagel 5–6 each whole wheat crackers, rye crisps, melba toast 3 cups popcorn—low fat or fat free, microwaved or air-popped 1/2 cup starchy vegetables: corn, peas, yams 1 small baked potato with skin
eyeball it

=

a medium potato is the size of a mouse

1 serving of vegetables provides: ~5 g carbohydrate, 2 g protein, and 25 calories

vegetables 1 serving of vegetables is:
1 cup raw vegetables (except those included in the bread/starch group) 1/2 cup cooked vegetables such as asparagus, green beans, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, eggplant, green peppers, okra, spinach, cooked squash or zucchini, tomatoes, tomato or vegetable juice
Please note: Some vegetables are considered “free foods,” meaning they contain fewer than 20 calories per serving and can be consumed and not counted as part of your recommended calorie meal plans.

9
*All trademarks are the property of their respective owners.



Table of Contents for the Digital Edition of Cinch Program Guide

Cinch Program Guide
Contents
Simple Steps to Get Started
Products at a Glance
Plan Your Meals
The Cinch Difference
cinchwellness.com
Stay Active
Frequently Asked Questions
Cinch Program Guide - Cinch Program Guide
Cinch Program Guide - Cover2
Cinch Program Guide - Contents
Cinch Program Guide - 1
Cinch Program Guide - Simple Steps to Get Started
Cinch Program Guide - 3
Cinch Program Guide - Products at a Glance
Cinch Program Guide - 5
Cinch Program Guide - Plan Your Meals
Cinch Program Guide - 7
Cinch Program Guide - The Cinch Difference
Cinch Program Guide - 9
Cinch Program Guide - 10
Cinch Program Guide - 11
Cinch Program Guide - 12
Cinch Program Guide - cinchwellness.com
Cinch Program Guide - Stay Active
Cinch Program Guide - 15
Cinch Program Guide - 16
Cinch Program Guide - 17
Cinch Program Guide - 18
Cinch Program Guide - Frequently Asked Questions
Cinch Program Guide - 20
Cinch Program Guide - 21
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