Nutrisystem yogurt questions

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So my husband and I just got our orders in yesterday, and I have some questions....

(1) At points throughout the day we get Dairy... I read a lot of people use the Greek Yogurt for this.. We actually have been eating Greek Yogurt for awhile. The ones at the store for Vanilla are 5.3 oz, fat free, 110 cal, and 14g Protein. While the cal/protein are within the Nutrisystem range, it is a smaller serving (5.3oz, vs the 6-8oz in the list). Is this okay to eat? Should we eat only the unsweetened yogurts? What about the fruit ones? Do they count as a fruit?.

(2) When our shipment came in, the order was COMPLETELY wrong for my husband. He wanted 4 different foods, mixed evenly. So he ordered like 5 or 6 of 4 foods. He ended up with 2 of 17 different items? I know they say that sometimes they don't have enough of something and end up giving you a replacement, but they didn't have anything more then 2 of the items he wanted?.

(3) What are the "free foods" I see people talking about? I don't see any reference to this anywhere in our packets. Is there something I'm not reading?..

Comments (17)

Your question was: Nutrisystem yogurt questions.

When I prepare the oatmeal and use the milk does that count for my dairy for breakfast or do I also get to drink milk ?

Comment #1

No, that milk is part of the entree and does not count as your morning dairy/protein serving. You still need to add that to your breakfast...

Comment #2

Okay, let's start with the easiest first. As long as you eat your foods sometime during the day, you can move them around as you need to. Many people split their meals up so that they are eating a little bit every few hours. Nutrisystem usually recommends that you pair a fruit and protein/dairy together so that you don't get blood sugar level spikes from the fruit. But if that isn't a concern for you even that can be modified to work for you. So, yes, you can eat your fat at lunch.

Remember, only the men and those with over 100 pounds to loose are going to be adding carbs into their meals. If that includes you, yes, you can eat them when you want to. However, another thing to remember is that you need to space your foods out over the day. Don't save everything up for a binge in the evening.

Yogurts. There are a lot of threads about yogurt if you do a search for them. I use the Greek 0% fat yogurts for my dairy frequently. You are allowed 1 yogurt a day that goes up to 120 calories. The rest of the stats for a dairy protein should be followed. (That is 100 calories or less (but for the 1 yogurt you can go up to 120), 3 grams of fat or less, and 7 grams of protein or more.) These do not count as a fruit.

Free foods: are foods that are 20 calories or less per serving. You can have 3 servings per day, but again, don't eat them all at once. You can find information about some food choices for these on the Tips to Newbies thread. Here's the link to the thread.

This thread has lots of great advice for those just starting out. If you haven't read it already, take a look. The free foods question was answered a couple of times on the last page, but be sure to check out the beginning of the thread where most of the advice is too..

I have no idea what happened with your husband's order. You need to call customer service and talk with them. They will help you get to the bottom of it. They are really good about correcting errors. It sounds more like his order was mixed up with someone else's or was incorrectly entered. It sounds like he got the "favorites" box rather than his custom order.

I wish you both great sucess on your Nutrisystem journeys...

Comment #3

Your yogurt is a perfect dairy/protein. Don't worry about the amount it is the stats that count. It can be sweetened if you want, and it does NOT count as a fruit..

I'm sorry they fouled up your hub's order. Note that you have no control over any "free" entrees they sent you as a promotion. But if you ordered stuff and didn't get it, call and they'll try again at their expense..

Free Foods.

Here is a suggested list of "free foods" that was provided by NutriSystem counselors and posted by NutriSystem on the Bulletin Boards (although there was nothing about them in the information sent out by NutriSystem).

A "free food" is anything that is 20 calories or less and you can have up to 3 per day (they don't need to be with your meals, you can have them anytime). I use SF Popsicles as a snack before bed. You can eat SF Jello topped with 1 tablespoon Free Cool Whip, which is nice in the afternoon. SF Pancake Syrup is another example (most of which are 20 calories for 1/4 cup...or Walden Farms with 0 calories per serving). Just don't have all 3 at once, that would make it a carb..


There are Free Foods that can be used on the NutriSystem plan. The term Free Foods comes from the American Diabetes Association. They are low calorie foods (20 calories or less) that can be added to the meal plan in small amounts. This minimal amount of calories will not affect weight loss, but we do recommend that they be limited to 2 or 3 servings (not at the same time) per day if the foods have any calories at all..


Coffee/Tea Unlimited.

Diet Soda Unlimited.

Sodium Free Seltzer Water Unlimited.

Sugar Free Tonic Water Unlimited.

Club Soda (not tonic or quinine water) Unlimited.


Artificial Sweeteners Unlimited.

Spices (salt-free) Unlimited.

Herbs Unlimited.

Vinegar Unlimited.

Lemon Juice Unlimited.

Nonstick Cooking spray Unlimited.

A-1 Sauce or Steak Sauce 1 Tbsp.

Butter Buds 1 oz.

Bouillon or Broth (Dry)- Low Sodium 1 packet, 1 tsp, 1 cube.

Bouillon or Broth (Canned)- Low Sodium cup.

Catsup 1 Tbsp.

Cocoa, dry unsweetened 1 Tbsp.

Coffee Whiteners (Powdered) 1 Tsp.

Chili Sauce 1 Tbsp.

Chocolate Topping (Reduced Calories) 1 Tbsp.

Cool Whip (fat free) 2 Tbsp.

Low cal or reduced cal syrup Amount not to Exceed 20 cals/ 0 fat.

Dream Whip 1 Tbsp.

Sugar-free Jam/Jelly Amount not to exceed 20 cal.

Low sugar Jam/Jelly 2 Tsp.

Horseradish 1 Tsp.

Mustard 1 Tsp.

Picante Sauce 1 Tbsp.

Relish 1 Tsp.

Salad Dressing (Fat Free) 2 Tbsp.

Salsa 1 Tbsp.

Soy Sauce (Low sodium) 1 Tsp.

Taco Sauce 1 Tbsp.

Worcestershire Sauce 1 Tsp.

Honey 1 Tsp.


Sugar Free Gelatin/Jello 6oz per serving = 15 cal.

Sugar Free Popsicles 1 pop = 15 cal.

Phillyswirl (Sugar Free) = 16 cal.

Sugar Free Gum 1 stick = 5 cal.

Sugar Free Candies 20 cal or less per serving / 0 fat.

Dill Pickle 1.

Popcorn (light and natural) 1 Cup POPPED.

Sugar Free Hot Cocoa (20 cal or less only)..

Comment #4

Yep, I know. My husband has more weight to lose then I do, so he gets 2 carbs at breakfast and Dinner (I get NONE! ) So I have to figure out how to pull htis off without just giving him a cup of oatmeal at breakfast and 2 pieces of bread at dinner. I was thinking I Might be able to mix some popcorn (which is a free food, aparently?) or nuts (his fat) in with his buffalo pretzel stuff (kinda skimpy).

Okay, so ONLY one Yogurt? eek.. he already had two today (We started today without me grocery shopping yet, so we were making due with what was in the fridge till I got out this afternoon).

Yeah it sounds like maybe he got the "favorites" for his dinner choices? (Is that possible?) I looked online and the order listed there was what he got (but wasn't what I "clicked" in during my order process). There are things there I would have NEVER picked for him (those potato wedges, he hates those in general..), and none of his pizzas are shown. That said, most (most, not all) of the stuff he got was stuff either he or I will eat anyhow. We'll just mix'match our orders together.


Comment #5

You can have more than one yogurt a day. That is a really healthy yogurt and fits the stats for a dairy/protein (it is only 10 calories higher)..

Low Glycemic Index Carbohydrate Servings.

Barley (cooked), 1/3 cup.

Beans (Garbanzo, Pinto, Kidney, White), 1/3 cup.

Bread (Whole-wheat, Multi-grain, Pumpernickel, Rye, Sourdough, Oatmeal), 1 slice.

Buckwheat groats (cooked) 1/2 cup.

Bulgar (cooked) 1/2 cp.

Corn, 1/2 cup.

Couscous (cooked), 1/3 cup.

Crackers (whole-grain), 3/4 oz.

English Muffin (Whole Wheat, Multi-grain) 1/2.

Graham Crackers 3 squares.

Hummus 2 tbsp.

Kasha 1/2 cup.

Lima Beans 1/2 cup.

Oatmeal (cooked), 1/2 cup.

Parsnip 1/2 cup (but limit it's use as it in not very low GI).

Pasta (cooked al dente), 1/2 cup.

Peas (green), 1/2 cup.

Peas (split, black-eyed), 1/3 cup.

Pita (whole-grain, 6 inch), 1/2.

Popcorn, low fat (popped) 3 cups.

Quinoa (cooked) 1/3 cup.

Rice (cooked, brown), 1/3 cup.

Roll (whole-grain, small), 1.

Sweet Potatoes, Yams, 1/3 cup.

Tortilla (Whole-wheat, 6 inch) 1.

Wheat Berries 1/2 cup.

Wheat Germ* 3tbsp..

Comment #6

I'm glad you think you can work out the meals between the two of you, but check with NS. I saw on another thread that this happened to someone else recently. Call NS. They'll make it right..

You can do 80 calories worth of popcorn for a carb. Baked sweet potato makes a good carb too. Just cut it up into 3 oz portions and he can have one or two of those with his dinner and save the rest for the next day.

You can do that with some of the other carbs, like brown rice or whole wheat noodles. Cook up several servings at a time, and then let him measure them out and warm them up as he needs them.

Remember, nuts are a fat, not a carb you can mix them in with whatever you want, but they only count as the fat serving.

You are only supposed to have 1 yogurt over 100 calories a day. I do sometimes have 2 yogurts, but the second one I keep at 100 calories or under... Publix 0% fat yogurts, Carb Masters (only 80 calories) from Kroger and the Archer Farms 0% fat yogurts from Target meet the stats. The Publix and Archer Farms just meet the protein requirement, but they have a lot of flavors that the others don't, so it makes for nice variety. We don't have Kroger's in my state, so whenever I go to my parents, I always make it a point to go to the Kroger's and buy some Carb Masers to bring home with me...

Comment #7

On my packages of cereal it states clearly that the milk is not included in the calorie count. You have to add in the 40 calories for the milk...

Comment #8

Oh, and,.

(4) do you have to eat your "fat" at dinner, or can you have it with your snack?.


(5) Can a dinner carbohydrate be moved into a snack too?..

Comment #9

When I prepare the oatmeal and use the milk does that count for my dairy for breakfast or do I also get to drink milk ?

Comment #10

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