Ok, so like this morning I had 2 pop-tarts w/o icing and 1 cup of milk.  The pop-tarts equaled 12g of fat and the cup of milk equaled 5g of fat.  Now that is only 17 grams of fat.  My goal says that I am supposed to have 19g of fat per meal.  Now I know that we are not supposed to save fat grams for later splurges and that is not my intentions, I plan to commit to everything that Alli has offered.  Now when you look at my goal and what I actaully took in, I have a difference of 2g of fat.  I just want to know of I cant make exactly 19 grams of fat per meal and only take in 17g of fat, if that is ok.  Now Im not saying that Im not trying to reach my goal, I mean I wasn't going to drink the milk till I saw that I would only be taking in 12g of fat if i didn't add the milk.  So yeah, I just want to make sure that I am doing ok.

Do not worry, you will probably be fine if from time to time you are short from your fat target goal.  On the other hand, I will encourage you to watch your appetite, specially on days when you are a little short in fat.  If you feel very hungry then you are better off adding a little something to reach that goal.  But if you feel energetic, then you should be fine.

Just in case, here are a few suggestions for incorporating a few more healthy fat grams:

·      4 oz broiled Chinook Salmon = 262 calories and 15 grams fat

·      1/4 cup plain almonds = 211 calories and 18.4 grams fat

·      1/4 cup cashews = 197 calories and 15.9 grams fat

·      1 tablespoon creamy peanut butter = 100 calories and 8 grams fat

·      1/4 cup chopped avocado = 60 calories and 5.5 grams fat

·      1 hard boiled egg = 90 calories and 6.2 grams fat (only once a week)

·      8 oz low fat yogurt = 240 calories and 2.5 grams fat

·      8 oz 1% milk = 102 calories and 2.4 grams fat

·      4 oz Chicken breast (no skin), baked = 187 calories and 4 grams fat

·      4 oz Turkey (no skin), baked = 122 calories and 3 grams fat

 Enjoy!

Sylvia Melendez-Klinger, MS, RD, LDN, CPT - registered dietitian

 Thank you, thank you, thank you for the suggestions.  That helps so much and to be honest with you my energy level has been doing great since i started with eating right accompanied by Alli.  Now since you gave me the suggestions I am probably going to start off by adding the low-fat yogart to the end if my meals.  That is because I am still falling short of my fat grams each meal by at the most 5 grams or less.  I have actually already lost 3 pounds in the last 4 days!  Just the eating right alone has made me feel great about this diet.  So thank you again for the advice!

 You are very welcome :)

I am thrilled to hear about your energy level and weight loss!  There is no greater feeling than getting that energy back and a great body.

Keep up the good work and let us know if we can be of any further help to you,

Sylvia Melendez-Klinger, MS, RD, LDN, CPT - registered dietitian