Richard Simmons developed the Deal-a-Meal program based on the American Dietetic Association's diabetic food exchange list. Deal-a-Meal emphasizes portion control, exercise and eating a balanced diet. There are eight different color cards, each one representing a specific number of calories of a certain food group. A pink card represents 60 calories of fruit, a yellow card represents 45 calories of fats, a red card is 75 calories of protein, a green card is 25 calories of vegetables, a brown card is 80 calories of starches, a blue card is 90 calories from dairy, a gray card is 30 calories of a "special treat" and a purple card is for calorie-free food.
Step 1
Determine how many calories you need to consume. Calorie needs are based on gender and current weight. Men who weigh more than 250 lbs. should eat 2,000 calories daily and women at that same starting weight should eat 1,800 calories a day. If you weigh between 200 and 250 lbs. start by eating 1,600 calories if you're a woman and 1,800 calories if you're a man. If you weigh between 150 and 200 lbs., women should consume 1,400 calories and men should consume 1,600 calories daily.
Step 2
Take out your daily allotment of Deal-a-Meal cards from the deck. If you are following a 1,400-calorie per day diet you will need these cards: four red, five brown, four green, four pink, three yellow, two blue, one gray and an unlimited number of purple cards. This is your personal daily Deal-a-Meal deck. Put all the extra cards away.
Step 3
Keep your personal Deal-a-Meal deck with you in the wallet that comes with the cards. Every time you eat, move the cards that correspond to your meal from one side of the wallet to the other side. When you run out of cards, you've finished eating for the day.
Step 4
Follow the included exercise DVD -- "Sweatin' to the Oldies 4." Exercise is an important component of the Deal-a-Meal program. Many other aerobic and toning work-out videos are available.
Tips and Warnings
- The Deal-a-Meal program is an older program and has been revamped. It is now sold as the FoodMover Program.
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