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TOPS Tools
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Welcome to the TOPS Tools area of our website! This list
will provide you with a variety of useful tools and
information. These will help you to plan and track
various aspects of your weight management efforts.
TOPS strongly recommends the use of
the Exchange System to its members as the starting point
of a weight-loss program. The Exchange System is a guide
that shows how to select and quantify food choices,
providing variety and flexibility in meal planning while
utilizing specific portion sizes.
Use the following links to explore a
variety of helpful weight management tools -- for
everyone from the beginner to the experienced Exchange
System user!
Please note: The information in this material is
designed for educational purposes only. You should
not rely on this information as a substitute for
personal medical attention, diagnosis or treatment.
If you are concerned about your health, please consult
your licensed health care provider.
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BMI Calculator
Click here to use our Body Mass Index (BMI)
Calculator and discover your personal weight
status category.
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How to Use the
Exchange System
Click here to
learn about what the exchange system is and how
to use it to help you achieve your
healthy-eating goals.
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Sample Daily
Exchange Distribution List
Click here to view a sample
exchange list for a 1,200, 1,500, or 1,800
calorie diets. The sample exchange list is
designed to be used with the exchange
calculator: you fill in the blanks!
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Exchange Table
Click here to use
our on-line exchange calculator to look up the
exchange values of specific foods or to find
substitutions.
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28-Day Meal
Planner
Click here to
view the 28-day meal planner home page. You can
select each day of the month and use what our
dietitians have planned for you, or you may make
substitutions using the Exchange Calculator!
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Food Diary -
Excel
Download this worksheet to your
computer before entering any information. This
is a convenient way to keep track of all the
food you have eaten. If you wish, you can also
track your calories.
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Food Diary -
Printable
Click here to
download this form designed to help you keep
track of the exchanges you consume over the
course of the day. The Printable Exchange
Recorder was designed with 1,200, 1,500,
and 1,800 calorie-per-day diets in mind.
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Printable
Exchange Groups Reminder
Click here to
download this handy form. The Printable
Exchange Reminder has examples and values from
all of the exchange groups to help you plan at a
glance. Print one for your purse, office, or
refrigerator!
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The Plate Method
Click here to learn a simple
visual method of portion control.
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Exercises &
Stretches
Physical
therapist Joseph G. Pelizza presented these
exercises and stretches at IRD 2007.
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Food Exchange
Cards
These Food Exchange Cards can be
a valuable tool for tracking your daily
exchanges, especially when there is little time
for pre-planning meals.
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Calorie Cash
Used with the TOPS Diner. Play
money in denominations that represent the
caloric value of each of the six food exchanges.
For example, one Vegetable Exchange equals 25
calories. Therefore, the Vegetable Calorie Cash
is worth 25ยข.
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Diner
Order Pad
TOPS
Diner is a fun way to learn and use the Exchange
System to count calories.
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Grocery
List
Print out this list to create a list of sensible
foods to pick up at the grocery store.
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2009
Calendar
Keep track of your progress this
year by printing out this 2009 calendar.
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Recipe
Substitutions
Click here to learn some
techniques to lighten recipes without losing
flavor.
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