TOPS Club Inc. - TOPS Tools

TOPS Tools

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.

	BMI Calculator Click here to use our Body Mass Index (BMI) Calculator and discover your personal weight status category.
	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.
	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!
	Exchange Table Click here to use our on-line exchange calculator to look up the exchange values of specific foods or to find substitutions.
	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!
	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.
	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.
	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!
	The Plate Method Click here to learn a simple visual method of portion control.
	Exercises & Stretches Physical therapist Joseph G. Pelizza presented these exercises and stretches at IRD 2007.
	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.
	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 25¢.
	Diner Order Pad TOPS Diner is a fun way to learn and use the Exchange System to count calories.
	Grocery List Print out this list to create a list of sensible foods to pick up at the grocery store.
	2009 Calendar Keep track of your progress this year by printing out this 2009 calendar.
	Recipe Substitutions Click here to learn some techniques to lighten recipes without losing flavor.