DIET TIPS
It's people that matter, not food, at special occasions. Don't drop your healthy eating habits; enjoy the human contact.
Recipe Xchange

Comparing Desserts...
NOTE - Information provided here is for comparison purposes only and in no way constitutes a recommendation of these foods as perfect substitutions. Nutritional information on NutriSystem products was taken either from labels on the actual foods or from the website and may vary. Thank you to Lynn (Graylady) for her help and contribution to these pages. NOTE - some NS products have been discontinued but are still listed here as a reference for finding similar store products.

NS Dessert = 1 dairy + 1 fruit (about 100 calories)
NS PRODUCT COMPARED TO
NS BBQ Soy Chips Stacy's Sweet BBQ Soy Thin Crisps
Genisoy Zesty BBQ Soy Crisps
NS Caramel Crunch Popcorn Crunch N Munch Fat Free Toffee Popcorn
Jolly Time Minis Healthy Pop Kettle Corn
Pop Secret 100 Calorie Pop Kettle Corn
NS Caramel
Dessert Bar 		Luna Bar Dulce de Leche flavor
Atkins Advantage Caramel Cookie Dough Bar
Zone Perfect Chocolate Caramel Cluster Snack Size Bar
NS Cheddar Cheese
Crunchy Curls 		Frito-Lay's 100 Calorie Mini Bites Baked Cheetos
NS Chocolate Chip
Cookies		 Nabisco 100 Calorie Pack Chips Ahoy Thin Crisps
Keebler 100 Calorie Pack Chips Deluxe Cookies
Lean Balance Chocolate Chip Cookie
South Beach Diet Oatmeal Chocolate Chip Cookies
NS Chocolate Cake NoPudge Fat Free Fudge Brownie
Weight Watchers Smart Ones Double Fudge Cake
NS Chocolate Peanut
Butter Dessert Bar 		South Beach Diet Peanut Butter High Protein Cereal Bar
Slim Fast Optima Chocolate Peanut Nougat Snack Bar
Kashi TLC Cherry Dark Chocolate Granola Bar
NS Chocolate Pudding Jello SF Reduced Calorie Pudding Snack, Chocolate Vanilla Swirls flavor
Jello SF FF Instant Chocolate Pudding and Pie Filling
Kozy Shack No Sugar Added Chocolate Pudding
NS Crispy Nacho Soy Snackers Nabisco 100 Calorie Pack Cheese Nips Thin Crisps
Genisoy Nacho Cheese Soy Crisps
NS Double Chocolate
Almond Cookie 		Nabisco 100 Calorie Pack Oreo Thin Crisps
Snackwells Devil's Food Fat Free Cookie Cakes
NS Hot Cocoa Nestle No Sugar Added Hot Cocoa (with or without Marshmallows)
Swiss Miss No Sugar Added Hot Cocoa (with or without Marshmallows)
Swiss Miss Milk Chocolate Diet Hot Cocoa
NS Mint Chocolate Decadence Bar York Sugar Free Peppermint Patties
Sorbee Zero Sugar Peppermint Patties
NS NutriCrunch
Chocolates		 Hershey's Sugar Free Chocolate Candy
Nestle Crunch Bar Sugar Free
CocoaVia Crispy Chocolate Bar
Sugar Free Dove Rich Dark Chocolates with Chocolate Creme
NS Peanut
Butter Cookie		 Luna Bar Peanut Butter Cookie flavor
Nabisco 100 Calorie Pack Planters Peanut Butter Cookie Crisps
Mother's Sugar Free Peanut Butter Cookies
South Beach Diet Peanut Butter Cookies
NS Vanilla Wafers Mini Nilla Wafers 1 ounce pack
Keebler Golden Vanilla Wafers
NS Zesty Herb
Snack Mix 		Nabisco 100 Calorie Pack Ritz Snack Mix
More Dessert
Suggestions		 CarbSmart High Protein Pudding
Blue Bunny No Sugar Added Fat Free Ice Cream (low in protein)
Comparing Ice Creams, Frozen Yogurts, Novelties, Sorbets and Nondairy Treats


Comparing Desserts...Nutritional Information


*Discontinued
NS Product		 NS Caramel
Dessert Bar		 Luna Bar Dulce
de Leche flavor		 Atkins Advantage
Caramel Cookie
Dough Bar		 Zone Perfect
Chocolate Caramel
Cluster Snack
Size Bar
Serving Size 1 bar 1 bar 1 bar 1 bar
*could have 2
Calories 140 180 180 80
Total Fat (g) 2.5 3 6 3
Saturated Fat (g) 0.5 1 4.5 2
Cholesterol (mg) 0 0 <5 <5
Sodium (mg) 140 160 110 110
Total Carbs (g) 21 28 17 8
Fiber (g) 0 3 8 0
Sugars (g) 8 12 1 7
Protein (g) 10 10 14 6

*Updated NutriSystem
Caramel
Crunch Popcorn		 Crunch N Munch
FF Toffee
Popcorn
*not sugar free		 Jolly Time
Minis Healthy
Pop Kettle Corn		 Pop Secret 100
Calorie Pop
Kettle Corn
Serving Size 1 bag 3/4 cup 1 bag (4 cups) 1 bag (5 1/3 cups)
Calories 100 110 100 110
Total Fat (g) 2.5 0 2 3.5
Saturated Fat (g) 2 0 0 1
Cholesterol (mg) 0 0 0 0
Sodium (mg) 160 200 280 300
Total Carbs (g) 17 26 23 20
Fiber (g) 1 <1 8 3
Sugars (g) 0 15 <1 0
Protein (g) 8 <1 3 3

*Discontinued
NS Product		 NutriSystem Cheddar
Cheese Crunchy Curls		 Frito-Lay 100 Calorie Mini Bites
Baked Cheetos
Serving Size 1 pkg 1 pkg
Calories 110 100
Total Fat (g) 2.5 4
Saturated Fat (g) 0.5 0.5
Cholesterol (mg) 0 0
Sodium (mg) 170 180
Total Carbs (g) 22 14
Fiber (g) <1 0
Sugars (g) <1 <1
Protein (g) 2 2

*Discontinued
NS Product		 NutriSystem
Chocolate
Chip
Cookies		 Nabisco 100
Calorie Pack
Chips Ahoy
Thin Crisps		 Keeber 100
Calorie
Pack Chips
Deluxe Cookies		 Lean Balance
Chocolate
Chip Cookie		 South Beach
Diet Oatmeal
Chocolate
Chip Cookies
Serving Size 1 pkg (.7 oz) 1 pack 1 pack 1 pack 1 pack
(2 cookies)
Calories 100 100 100 170 100
Total Fat (g) 4 3 3 6 5
Saturated Fat (g) 1 1 1 2 1
Cholesterol (mg) 0 0 0 30 0
Sodium (mg) 70 140 95 150 90
Total Carbs (g) 15 18 17 15 16
Fiber (g) <1 1 <1 2 3
Sugars (g) 6 7 9 7 4
Protein (g) 2 1 1 15 1

*Updated NutriSystem
Chocolate
Cake		 NoPudge Fat Free
Fudge Brownie		 Weight Watchers
Smart Ones
Double Fudge Cake
Serving Size 1 cake 1 brownie (2 T. mix) 1 cake
Calories 160 110 220
Total Fat (g) 5 0 6
Saturated Fat (g) 3 0 3.5
Cholesterol (mg) 5 0 35
Sodium (mg) 75 100 320
Total Carbs (g) 15 28 37
Fiber (g) 3 1 2
Sugars (g) 9 22 20
Protein (g) 16 2 4

*Updated NS Chocolate
Peanut Butter
Dessert Bar		 South Beach Diet
Peanut Butter High
Protein Cereal Bar		 Slim Fast Optima
Chocolate Peanut
Nougat Snack Bar		 Kashi TLC Cherry
Dark Chocolate
Granola Bar
Serving Size 1 bar 1 bar 1 bar 1 bar
Calories 180 140 120 120
Total Fat (g) 8 5 4 2
Saturated Fat (g) 2.5 2 2.5 0.5
Cholesterol (mg) 0 0 <5 0
Sodium (mg) 170 160 70 75
Total Carbs (g) 17 15 20 24
Fiber (g) 2 3 1 1
Sugars (g) 9 6 9 8
Protein (g) 10 10 2 5

*Discontinued
NS Product		 NutriSystem
Chocolate
Pudding		 Jello SF Reduced
Calorie Pudding
Snack Chocolate
Vanilla Swirls		 Jello SF FF
Instant Chocolate
Pudding/Pie Filling		 Kozy Shack
No Sugar Added
Chocolate Pudding
Serving Size 1 pkg 1 snack (106 g) 1/2 cup prepared 1/2 cup
Calories 100 60 35 90
Total Fat (g) 2 1.5 0 3
Saturated Fat (g) 1 1 0 1.5
Cholesterol (mg) 0 0 0 10
Sodium (mg) 230 180 310 120
Total Carbs (g) 9 13 8 10
Fiber (g) 1 <1 <1 4
Sugars (g) 6 0 0 4
Protein (g) 12 2 <1 3

*Updated NutriSystem
Nacho Crisps		 Nabisco 100 Calorie
Pack Cheese Nips
Thin Crisps		 Genisoy Nacho Cheese
Soy Crisps
Serving Size 1 pkg 1 pkg (21 g) 28 g (1/3 bag)
Calories 120 100 110
Total Fat (g) 5 3 2
Saturated Fat (g) 0.5 1 0
Cholesterol (mg) 0 0 0
Sodium (mg) 450 230 170
Total Carbs (g) 8 15 15
Fiber (g) 4 1 2
Sugars (g) 1 0 1
Protein (g) 12 2 7

*Updated NS Double Chocolate
Almond Cookie		 Nabisco 100
Calorie Pack
Oreo Thin Crisps		 Snackwells Devil's
Food Cookie Cakes
Serving Size 1 cookie 1 packet (23 g) 2 cookies
Calories 160 100 100
Total Fat (g) 8 2 0
Saturated Fat (g) 2 0 0
Cholesterol (mg) 15 0 0
Sodium (mg) 50 160 60
Total Carbs (g) 16 20 24
Fiber (g) 1 1 0
Sugars (g) 10 9 14
Protein (g) 8 1 2

*Updated NutriCrunch
Chocolates		 Hershey's
Sugar Free
Chocolate		 Nestle Crunch
Sugar Free		 CocoaVia
Crispy
Chocolate Bar		 SF Dove
Dark
Chocolates
Serving Size 1 pkg 4 pieces
(32 g) 		1 bar
(1.1 oz) 		1 bar
(20 g)		 4 pieces
Calories 150 136 140 90 152
Total Fat (g) 6 10 11 5 12
Saturated Fat (g) 4 6 6 3 8
Cholesterol (mg) 0 8 5 0 4
Sodium (mg) 110 8 55 10 0
Total Carbs (g) 18 20 18 11 17
Fiber (g) 1 1.5 <1 2 2
Sugars (g) 17 0 14 7 0
Protein (g) 7 1 2 2 2

*Updated NutriSystem
Hot Cocoa		 Nestle SF
Hot Cocoa		 Swiss Miss SF
Hot Cocoa		 Swiss Miss Diet
Hot Cocoa
Serving Size 1 pkg 1 envelope 1 envelope 1 envelope
Calories 80 50 60 25
Total Fat (g) 1 0 1 0
Saturated Fat (g) 0.5 0 0 0
Cholesterol (mg) 10 0 0 0
Sodium (mg) 260 180 180 150
Total Carbs (g) 7 10 10 4
Fiber (g) 1 <1 1 1
Sugars (g) 3 8 7 2
Protein (g) 12 2 2 2

*Discontinued
NS Product		 NS Mint Chocolate
Decadence Bar		 York Sugar Free
Peppermint Patties		 Sorbee Zero Sugar
Peppermint Patties
Serving Size 1 bar (1 ounce) 3 pieces (36 g) 4 pieces (26 g)
Calories 110 110 120
Total Fat (g) 2 4.5 8
Saturated Fat (g) 1.5 2.5 4
Cholesterol (mg) 0 0 0
Sodium (mg) 50 0 3
Total Carbs (g) 22 28 16
Fiber (g) <1 1 2
Sugars (g) 18 0 0
Protein (g) 1 <1 1

*Updated NutriSystem
Peanut
Butter Cookie		 Luna Bar
Peanut Butter
Cookie flavor		 Nabisco 100
Calorie Pack
Peanut Butter
Cookie Crisps		 Mother's
Sugar Free
Peanut Butter
Cookies		 South Beach
Diet Peanut
Butter Cookies
Serving Size 1 cookie 1 bar 1 pack 4 cookies 1 pack
(2 cookies)
Calories 160 180 100 150 100
Total Fat (g) 8 6 3 9 5
Saturated Fat (g) 1 3 0.5 1.5 0.5
Cholesterol (mg) 15 0 0 0 0
Sodium (mg) 110 120 160 95 140
Total Carbs (g) 12 25 17 19 15
Fiber (g) 1 3 1 1 4
Sugars (g) 9 8 7 0 3
Protein (g) 10 10 2 3 2

*Updated NutriSystem BBQ
Soy Chips		 Stacy's Sweet BBQ
Soy Thin Crisps		 Genisoy Zesty BBQ
Soy Crisps
Serving Size 1 pkg 1 oz/28g
(about 20 crisps)		 28g
Calories 100 110 110
Total Fat (g) 3 2 2
Saturated Fat (g) 0 0 0
Cholesterol (mg) 0 0 0
Sodium (mg) 360 160 160
Total Carbs (g) 13 17 17
Fiber (g) 2 2 2
Sugars (g) 1 2 2
Protein (g) 10 7.5 7

*Discontinued
NS Product		 NutriSystem Vanilla
Wafers		 Nabisco Mini
Nilla Wafers		 Keebler Golden
Vanilla Wafers
Serving Size 1 pkg 1 oz pack 8 cookies
Calories 100 130 140
Total Fat (g) 4 5 6
Saturated Fat (g) 1 1 1
Cholesterol (mg) 0 5 0
Sodium (mg) 70 110 120
Total Carbs (g) 16 20 21
Fiber (g) 0 0 <1
Sugars (g) 7 10 9
Protein (g) 1 1 1

*Updated NutriSystem Zesty
Herb Snack Mix		 Nabisco 100 Calorie Pack
Ritz Snack Mix
Serving Size 1 pkg 1 packet (22 g)
Calories 110 100
Total Fat (g) 3 3
Saturated Fat (g) 0.5 0.5
Cholesterol (mg) 0 0
Sodium (mg) 220 210
Total Carbs (g) 15 16
Fiber (g) 2 1
Sugars (g) 3 2
Protein (g) 7 2


Reference

Meal NutriSystem Entree Foods to Add
Breakfast approx 120 calories = 1 protein + 1 carb 1 fruit + 1 dairy OR protein
Lunch approx 160-180 calories = 1-2 proteins + 1 carb 1 dairy OR protein + 1 salad
Snack approx 160 calories 1 dairy OR protein + 1 fruit
Dinner approx 300 calories = 3-4 proteins + 1 carb 2 vegetables + 1 fat + 1 salad OR fruit
Dessert approx 100 calories = 1 dairy + 1 fruit ---------
Over 100 lbs to lose, add 1 carb to Breakfast & Dinner and 1 Fruit to Lunch

Food Calorie Counts
Carb 120 calories or less, but try to stay around 90-100 cals if possible
Fat approx 40 calories per serving
Fruit approx 60 calories per serving
Dairy or Protein at least 7g of protein, 3g or less of fat, and 100 calories or less per serving
Vegetable approx 20 cal/svg -- 1/2 cup cooked to 1 cup raw -- minimum of 2 servings/day
Free Food 20 calories or less... You can add 2-3 free foods to your meal plan