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Counting Calories and
Beyond
Lupus Club Meeting Lecture
Allan D. Corpuz, MD
Fellow, Section of Rheumatology
Objectives
Learn to compute your ideal body weight and BMI
Learn cutoffs for obesity
Compute calorie requirements
Learn calorie counting
Understand basic principles in dieting
Learn about <100 calorie snacks
History
“Bomb calorimeter” (Wilbur Atwater)
Calorie counting: how many calories were consumed
when eating particular foods, and "burned" when
engaging in different activities
Text
Understanding Your Caloric Requirements
Carbohydrates and
Protein: 4 calories per
gram
Fats: 9 calories per gram
Identify your total
caloric requirement
using Ideal Body Weight
Determine your Body Mass
Index (BMI): measure of fatness
BMI = Weight in kg /
(Height in meters)
70kg/(1.6m) = 27.34
2
2
Text
Where do you belong?
Our patient:
Overweight by WHO
Obese Class I by Asia-Pacific
Tannhauser Formula for
Ideal Body Weight (IBW)
IBW (in kg) = (height in
cm minus 100) less 10%
example: 5’3” (convert
to cm: 63in x 2.54cm/in
= 160.02cm)
160.02 - 100 = 60.02
less 10% = 54.018 kg
Next… find out level of
physical activity
Standard Average # of Calories burned
(Krause)
Bed rest: 25
Sedentary: 30
Light activity: 35
Average: 40
Heavy: 45
Multiply IBW with Physical activity
Example: 54kg x 30 = 1620 calories
This is the energy required to maintain body
weight (no loss/gain)
Set goals… with your
doctor/dietician
TCR = 1620 cal/day
Goal: reduce by 1
pound/week
500 calories less: weight
loss of 1lb/week
1620-500 = 1120 cal/
day
How do we break it down?
50-60% Carbs
30% Fats
12-15% (max 20%)
Protein
Apply what you’ve learned…
1120 calories
60% Carbs (4cal/g) =
168grams
30% Fats (9cal/g) = 37g
10% Protein (4cal/g) =
28g
Vegetables: 16 calories per
cup or 90grams (cooked)
ampalaya fruit
ampalaya leaves
Baguio beans
Puso ng saging
Cabbage
Cauliflower
Chayote fruit or leaves
Eggplant
Kangkong
Malunggay Leaves
Mushroom
Okra
Patola
Onion Bulb
Pechay
Saluyot
Upo
Vegetables: 1/2cup = 16
calories
coconut shoot (ubod)
Munggo bean sprout (togue)
Sitaw
Canned Green Peas
Sweet corn
Tomato juice
Fruits and desserts: 40 cal
per serving
apple (1/2)
atis (1 fruit)
lakatan, latundan, chico (per pc)
dalanghita (2)
duhat (20 pcs)
durian (30g)
grapes (10)
guava (2)
guyabano (1 slice)
langka (40g)
lansones (7)
mangosteen (3)
melon (1 slice)
papaya (1 slice)
pineapple (1 slice)
rambutan (8)
santol (1)
star apple (1/2)
buko water (1 cup)
banana-Q (1/2)
mango chips (2)
maruya (1/4)
turon (1/2)
Meat/Fish, etc: 41 calories
tenderloin, porterhouse,
shank, sirloin, shoulder, rump,
chicken leg, breast (1/4)
meat internal organs (3/4
cups)
bangus, lapu-lapu, dalag, etc
(1 slice) = 45 cal
avocado, 1 tsp peanut butter,
pili nut (5pcs), 1 tsp peanut
or olive oil = 45 cal
Sugar products: 20 calories
table sugar (1 tsp)
taho with syrup and sago (1/4
cup)
ube, halaya (1 tsp)
yema (1)
polvoron (1/2 pc)
halo-halo (2.3 cups) = 80 calories
Rice and rice products: 100
calories
rice (1/2 cup)
lugaw (1.5 cup)
bibingka, galapong (1 slice)
malagkit (1 slice)
biko (1 slice)
cassava cake (1/2 slice)
espasol (2)
kalamay, latik (1)
kutsinta (1)
palitaw, no coconut grating
(4)
puto bumbong (2)
sapin-sapin (1 slice)
tikoy (1 slice)
pan de sal (3)
lady fingers (5)
Mammon tostado (3)
Hopia hapon (1.5)
Ensaymada (1)
bihon, sotanghon (1 cup)
kamote (1/2)
ube (1.3 cups)
kastanyas (11pcs)
sago (1/2 cup)
Other carbs:
145 calories
buko pie (1 slice)
bitso-bitso (1)
hopia baboy (1)
hot cakes (1)
fruit cake (1 slice)
chocolate cake (1 slice)
Spanish bread (1)
Cinnamon roll (1)
1/2 donut = 190 cal
croissant = 235 cal
muffin = 290 cal
eclair = 212 cal
century egg = 135 cal
embotido (2.5 pcs) = 187 cal
Dishes:
Adobong baboy 1 cup = 302 cal
Callos 1 cup = 260 cal
Dinuguan 1 cup = 124 cal
Kare-kare 1/2 cup = 103 cal
Kilawin 1/2 cup = 113 cal
Lechon baboy (50g) = 273 cal
Lumpia fresh with sauce = 273 cal
Lumpia with peanut sauce = 403 cal
Menudo 2/3 cup = 144 cal
Okoy = 184 cal
Pochero 1 cup = 282 cal
Alcoholic drinks
Pure water = 0 cal
Beer 11oz = 163 cal
Cognac = 75 cal
Gin dry = 107 cal/jigger
Ginebra 1 bottle - 832 cal
Martini = 143 cal
Whisky = 107 cal
Wine Red = 73 cal/glass
Wine White = 85 cal/glass
Champagne = 85 cal
Dieting and Calorie Counting
Dieting and Calorie Counting
Text
What about if I exercise?
Physical activity burns calories
Average calories burned in
30minutes
Sleeping = 35
Typing on computer = 50
Ironing = 63
Cooking = 86
Light housework = 115
Mopping floor = 119
Shopping = 102
Fishing = 119
Climbing Hills (no load) =
232
Walking slowly = 106
Walking briskly = 120
Running slowly = 280
Running fast = 384
Jogging = 215
Cycling = 123
Swimming = 311
Ballroom dancing = 98
Aerobic dancing = 198
Volleyball = 96
Football = 253
Basketball = 265
Golf = 140
Tennis = 209
Badminton = 186
Foreplay x 15mins = 22.5
cal
Actual Intercourse x 15
mins = 67.5 cal
Text
Think of this general rule…
Estimated caloric burn for 10minutes of
moderate physical activity is 100 calories
Text
Not “losing” weight does not mean lack of success
Muscle gain causes weight gain
Hence, sometimes, you can estimate appropriate weight loss by
checking your clothes: looser clothes mean a smaller waist.
Text
Balance Caloric intake and Caloric burn
Intake minus burn will determine whether one
will lose or gain weight
Example:
1247 calories intake
Breakfast: Pandesal 3pcs (100cal) + taho 1 cup (80 cal) + papaya 1 slice
(40cal) = 220
Lunch: rice 1 cup (200cal) + adobo 1 cup (302 cal) = 502
Snacks: Donut (380 cal)
Dinner: rice 1/2 cup (100cal) + bangus1 slice (45 cal) = 145
Walking slowly for 30 mins = 120 calories
1247 minus 106 = 1127 calories
What if I overeat? What if I like to eat
a lot of donuts and sugary foods?
2426 calories
3 pieces of banana: 40cal/pc x 3 = 120 calories
2 pieces of donuts: 380cal/pc x 2 = 760 calories
5 cups of rice = 200cal/cup x 6 = 1000 calories
Lechon baboy 100g = 546 calories
What activities will burn calories
to target TCR of 1120?
You need to burn 1306 calories
How:
Jog for 1 hour = 430 calories
Swim for 30mins = 311 calories
Aerobic dancing for 45mins = 297
Have sex 3x = 270 calories
Dieting and Calorie Counting
Text
Basic Principles in Dieting
Avoiding Diet Mistakes
Text
Do NOT rely on Crash diets
-too fast
-vegetable or fruits only
-less than 1000 cal/day
-metabolism slows down, body burns calories more slowly
Text
Skipping Breakfast
-this will make u hungry the rest of the day
-unplanned snacking or supesized lunch
-eat breakfasts high in protein and fiber
Text
Losing Track of Your Snacks
-take note of the nibbles in between
-milk tea, cake, ice cream, pizza, donuts
-mindless munching
-use a smartphone or a notebook to keep track
Text
Not Snacking at All
-several small meals and snacks a day are more likely to control hunger and cause weight loss
-snacking puts metabolism in high gear (esp protein rich snacks)
-nuts are GOOD
Text
Loading Up on Low-Fat
-low fat is not the same as low calorie
-eating too much of “low-fat” cake may have you end up with more calories than a smaller size of
regular cake
-always check the nutritional level
Text
Sipping Too Many Calories
-we tend to overlook what’s in our drinks
-fancy coffee and alcoholic beverages have more than 500 calories
-watch out for calories in fruit juice and soda
-liquid calories don’t curb hunger
Text
Drinking Too Little Water
-water is essential for burning calories
-dehydration drags metabolism = slower weight loss
-more water = more calorie burn
Text
Ditching Dairy
-this may be counterproductive
-body burns more fat when it gets enough calcium; it produces more fat when it’s calcium-deprived
-calcium supplements do not appear to yield the same benefit
-stick to non-fat or low-fat
Text
Taking the Drive-Thru Bait
-fast food is habit forming
-fastfood 2x a week: 10 lb weight gain
Text
Weighing Yourself Every Day
-daily weighing leads to frustration
-more important to look for a long-term trend (weekly)
-full-pound drops are more motivating
Text
Setting Unrealistic Goals
-do NOT attempt to lose 20lbs in your first week
-talk to a dietician
Text
How to Stay on Track
General Dieting Tips
Text
Tip No. 1: Drink plenty of water or other calorie-free
beverages.
-people confuse thirst with hunger so they end up eating extra calories
when an ice cold glass of water is all they really need
-try flavored sparkling water or a cup of fruit-infused herbal tea
Text
Tip No. 2: Be choosy about nighttime snacks.
-snacking in front of the TV: one of the easiest ways to throw diet off course
-close down kitchen
-allow only low-calorie snack
Text
Tip No. 3: Enjoy your favorite foods.
-be a slim shopper
-buy one fresh bakery cookie instead of a box
-moderation is key
Text
Tip No. 4: Eat several mini-meals during the day.
-you will lose weight by eating fewer calories than you burn
-but when you’re hungry all the time, this will be difficult
-eat 4-5 meals/snacks per day
Text
Tip No. 5: Eat protein at every meal.
-protein is the ultimate “fill-me-up” food
-protein keeps you feeling full for longer
-seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, beans
Text
Tip No. 6: Spice it up.
-food that is loaded with flavor will stimulate your taste
buds and be more satisfying so you won’t eat much
Text
Tip No. 7: Stock your kitchen with healthy, convenient foods.
-have ready-to-eat snacks and meals-in-minutes on hand to avoid the urge to eat fast-food
-frozen vegetables, whole grain pasta, reduced fat cheese, canned tomatoes, canned
beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, bags of salad greens
Text
Tip No. 8: Order children's portions at restaurants.
-this is a good way to cut calories and keep portions reasonable
-another trick is to use smaller plates
-this helps the portions look more (if the mind is satisfied, so will the stomach be)
Text
Tip No. 9: Swap a cup of pasta for a cup of vegetables.
-reduction in the portion of starch and increasing
the amount of veggies saves 100-200 calories
Text
Tip No. 10: Always eat breakfast.
-not eating BF can make you hungry later leading to too much
nibbling and binge eating at lunch and dinner
-try high fiber cereal, low-fat milk and fruit
Text
Tip No. 11: Include fiber in your diet.
-fiber aids digestion, prevents constipation and lowers cholesterol
-women: 25g/day; men: 38g/day = 14g per 1000 calories
-Good sources: oatmeal, beans, whole grain foods, fruits and veggies
Text
Tip No. 12: Clean the cupboards of fattening foods.
-Chips in the pantry and ice cream in the freezer makes weight loss harder than it has to be
-Purge your cupboard of fattening foods
-Walk to the mall/resto/snackhouse
Text
Tip No. 13: Lose weight slowly.
-dropping pounds take time
-realistic goal: 1-2 pounds per week
-health benefits start to appear when you’ve lost just about 5%-10% of your body weight
Text
Tip No. 14: Weigh yourself once a week.
-so as not to be derailed by daily fluctuations
-weigh yourself at the same time of the day, on the same day of the
week, and in the same clothes
Text
Tip No. 15: Get enough sleep.
-sleep deprivation: overproduction of ghrelin (appetite-stimulating hormone)
and underproduces leptin (hormone that tells you when you’re full)
-sleep makes you feel rested and full and keeps you from unnecessary snacking
Text
Tip No. 16: Understand portion sizes.
-use kitchen scales and measuring cups to measure meals for a week or two
-use smaller plates and glasses to downsize your portions
-split restaurant servings in half
-portion out snack servings instead of eating them directly from the container
Text
Tip No. 17: Eat more fruits and vegetables.
-Best “diet”: eating more food, not less
-it is important to feel full
-choose smart snacks
Text
Tip No. 18: Limit alcohol to weekends.
-alcohol has empty calories
-5oz glass of wine: 125 cal
-bottle of beer: 153 cal
-our body doesn’t use these calories well; they get converted directly to fat
-try weekends only: 1 drink for women, two for men
Text
Tip No. 19: Chew sugarless gum.
-this manages hunger, control snack cravings,
aid in weight loss
Text
Tip No. 20: Keep a food diary.
-writing down what you eat and drink tends to make you more aware of what, when, and how
much you’re consuming
-Study: food diary 6days/week lost 2x more weight than those who kept a diary one day a week or
less
Text
Tip No. 21: Celebrate success (but not with food).
-buy a CD, watch a movie, go shopping, travel
Text
Tip No. 22: Get help from family and friends.
-tell your family and friends about your efforts
-use apps: LIFT, LIVESTRONG, MYFITNESSPAL.COM
Text
Food Frauds That Can Wreck Your Diet
Text
Caesar Salad
- 300-400 calories; 30 grams fat
Food Fix: Use only 1 tablespoon of dressing and 2 tablespoons of
tangy Parmesan cheese.
Text
Fresh Smoothies
-80grams sugar, 350 calories or more, little protein, no fresh fruit
Food Fix: Get the small cup. Ask for fresh fruit, low-fat yogurt, milk, or
protein powder to blend in protein and good nutrition.
Text
Energy Bars
-up to 500 calories; small size does not curb hunger
Food Fix: Choose bars that have 200 calories or less, some fiber, and at least
5 grams of protein, which helps provide energy when the sugar rush fades.
Text
Chicken Burrito
-1000 calories, plenty of saturated fat - cheese, sour cream, fat in the jumbo flour tortilla
Food Fix: Share one. Or try a soft taco with fajita-style grilled meats and veggies on a
corn tortilla with tasty, low-calorie salsa.
Text
Sugar-Free Foods
-if it gives you the license to have a large order of fries or big dessert
(adds 300 cal)
Food Fix: Watch your total calories.
Text
Enhanced Water
-may have added 125 calories
Food Fix: Refrigerating tap water may make it more appealing. Or try
packets of crystallized lemon to add flavor without calories.
Text
2% Milk
Whole milk (3.25%) = 150 cal., 8g fat, 5g sat. fat
Reduced-fat (2%) = 130 cal., 5g fat, 3g sat. fat
Skim (nonfat) = 80 cal., 0g fat, 0g sat. fat
Food Fix: If you like whole milk, blend it with 2% for a while, then 1%, then skim, until you get used to the taste of
nonfat milk.
Text
2% Milk Latte
-whipped cream: 580 calories and 15g saturated fat (per 20oz white choco mocha)
Food Fix: A sweetened, frothy beverage is a diet splurge. Limit the damage with nonfat (skim)
milk and no whipped cream. You'll avoid 130 calories and two-thirds of the saturated fat.
Text
Turkey Hot Dogs
-variable fat content
Food Fix: Compare nutrition labels for the lowest fat content. There are some
really good choices now available. Or eat them only a few times a year.
Text
Breakfast Muffins
-muffins beat donuts (500 cal with 11 teaspoons of sugar)
Food Fix: Go no larger than 2 1/2 inches in diameter. Or look for 100-calorie muffins
at the store. Some brands are a surprisingly good source of whole grains and fiber.
Text
Low-Fat Granola
-low fat version only has 10% less calories and is still full of sugar
-low fat label encourages overeating
Food Fix: Look for low-sugar, whole-grain cereal, and sweeten it with fresh fruit.
Text
Low-Fat Yogurt
-some brands add lots of sugar (30g fructose, sucrose or other sweeteners)
-compare plain to fruited yogurts
Food Fix: Six ounces should be 90-130 calories and under 20 grams of sugar. Avoid sugary "fruit
on the bottom" yogurts. Or blend sweetened yogurt with plain, nonfat yogurt.
Text
Multigrain Products
-check if they used “refined grains” such as wheat (this is stripped of natural fiber and many
nutrients)
Food Fix: Look for "100% whole grain" (oats, wheat) as the first ingredient. Or choose the brand
with more fiber.
Text
Light Olive Oil
-light olive oil has the same calorie and fat content; it’s just lighter in taste and color
Food Fix: Some light foods do help you save calories. Compare the labels in the
store.
Text
Added Omega-3
-they may not have EPA and DHA (they instead have ALA, which is not as beneficial)
Food Fix: Try 6 ounces of salmon. It has 100 times more omega-3 than is in a serving
of fortified yogurt. Vegetarians could consider algae-derived omega-3 supplements.
Text
Iced Tea
-20 oz bottle can have >200 calories and 59 grams of sugar
-C2: 35 cal per 200grams
Food Fix: Skip "sweet tea" in favor of unsweetened iced tea. Lemon or artificial sweeteners add
zing without calories. Herbal and berry teas taste mildly sweet without sugar.
Text
Microwave Popcorn
-9grams fat into each “snack size” bag
Food Fix: Compare nutrition labels, and get a lower-fat popcorn that has no trans fat at all.
Sprinkle with Parmesan cheese or low-salt spice blends for added flavor without a lot of fat.
Text
Iceberg Lettuce
-the problem is in the dressing
Food Fix: Add spinach or arugula to the mix. Crumble 2 tablespoons (100 calories) of blue cheese
or feta on top. Then splash the salad with a little oil and vinegar to spread flavor without a lot of
calories.
Text
Salty Toppings
-limit anything that comes out of a can; pass up cured meats; choose beans or tuna but not both
Food Fix: Radishes, bell peppers, cucumbers, and other fresh vegetables are low in sodium.
Rinse canned beans to remove a lot of the salt.
Text
-small cup (4.5 oz) = 260 calories, 21g fat (mayonnaise)
Food Fix: Some places make a healthier slaw, so ask for nutrition
information. At home, try low-fat mayonnaise or mix with nonfat yogurt.
Text
Banana Chips
-1 oz =145 calories, 8g saturated fat (same as fastfood hamburger)
Food Fix: Try a fresh banana: four times more food, 0 grams of fat, all
for about 100 calories.
Text
Super Snacks
Snacks with 100 calories or less
Text
3/4 Cup Frozen Mango Cubes
Saturated Fat: 0g
Sodium: 0mg
Cholesterol: 0mg
Text
Apple Slices With Peanut Butter
Saturated Fat: 0.8mg
Sodium: 2mg
Cholesterol: 0mg
Don’t use more than 2 tsp of peanut butter
Text
Nonfat Greek Yogurt with Honey
Saturated Fat: 0g
Sodium: 53.5mg
Cholesterol: 0mg
Protein: 12g per 1/2 cup
Text
Yogurt With Sunflower Seeds
Saturated Fat: 0.26g
Sodium: 53.5mg
Cholesterol: 0mg
Text
20 Pistachios
Saturated Fat: 0.8g
Sodium: 53.5mg
Cholesterol: 0mg
Text
Frozen Banana Pop (coated with plain yogurt)
Saturated Fat: 0.35g
Sodium: 3mg
Cholesterol: 7mg
Text
1 Cup Tomato Soup
Saturated Fat: 0.19g
Sodium: 471mg
Cholesterol: 0mg
Text
1 Cup Grapes
Saturated Fat: 0.1g
Sodium: 2mg
Cholesterol: 0mg
High in Vitamin K and Manganese, fiber
Text
Pls visit my site:
www.allancorpuzmd.com/patient-education/
Text
Thank you for your attention!

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Dieting and Calorie Counting

  • 1. Counting Calories and Beyond Lupus Club Meeting Lecture Allan D. Corpuz, MD Fellow, Section of Rheumatology
  • 2. Objectives Learn to compute your ideal body weight and BMI Learn cutoffs for obesity Compute calorie requirements Learn calorie counting Understand basic principles in dieting Learn about <100 calorie snacks
  • 3. History “Bomb calorimeter” (Wilbur Atwater) Calorie counting: how many calories were consumed when eating particular foods, and "burned" when engaging in different activities
  • 5. Carbohydrates and Protein: 4 calories per gram Fats: 9 calories per gram Identify your total caloric requirement using Ideal Body Weight
  • 6. Determine your Body Mass Index (BMI): measure of fatness BMI = Weight in kg / (Height in meters) 70kg/(1.6m) = 27.34 2 2
  • 7. Text Where do you belong? Our patient: Overweight by WHO Obese Class I by Asia-Pacific
  • 8. Tannhauser Formula for Ideal Body Weight (IBW) IBW (in kg) = (height in cm minus 100) less 10% example: 5’3” (convert to cm: 63in x 2.54cm/in = 160.02cm) 160.02 - 100 = 60.02 less 10% = 54.018 kg
  • 9. Next… find out level of physical activity Standard Average # of Calories burned (Krause) Bed rest: 25 Sedentary: 30 Light activity: 35 Average: 40 Heavy: 45 Multiply IBW with Physical activity Example: 54kg x 30 = 1620 calories This is the energy required to maintain body weight (no loss/gain)
  • 10. Set goals… with your doctor/dietician TCR = 1620 cal/day Goal: reduce by 1 pound/week 500 calories less: weight loss of 1lb/week 1620-500 = 1120 cal/ day
  • 11. How do we break it down? 50-60% Carbs 30% Fats 12-15% (max 20%) Protein
  • 12. Apply what you’ve learned… 1120 calories 60% Carbs (4cal/g) = 168grams 30% Fats (9cal/g) = 37g 10% Protein (4cal/g) = 28g
  • 13. Vegetables: 16 calories per cup or 90grams (cooked) ampalaya fruit ampalaya leaves Baguio beans Puso ng saging Cabbage Cauliflower Chayote fruit or leaves Eggplant Kangkong Malunggay Leaves Mushroom Okra Patola Onion Bulb Pechay Saluyot Upo
  • 14. Vegetables: 1/2cup = 16 calories coconut shoot (ubod) Munggo bean sprout (togue) Sitaw Canned Green Peas Sweet corn Tomato juice
  • 15. Fruits and desserts: 40 cal per serving apple (1/2) atis (1 fruit) lakatan, latundan, chico (per pc) dalanghita (2) duhat (20 pcs) durian (30g) grapes (10) guava (2) guyabano (1 slice) langka (40g) lansones (7) mangosteen (3) melon (1 slice) papaya (1 slice) pineapple (1 slice) rambutan (8) santol (1) star apple (1/2) buko water (1 cup) banana-Q (1/2) mango chips (2) maruya (1/4) turon (1/2)
  • 16. Meat/Fish, etc: 41 calories tenderloin, porterhouse, shank, sirloin, shoulder, rump, chicken leg, breast (1/4) meat internal organs (3/4 cups) bangus, lapu-lapu, dalag, etc (1 slice) = 45 cal avocado, 1 tsp peanut butter, pili nut (5pcs), 1 tsp peanut or olive oil = 45 cal
  • 17. Sugar products: 20 calories table sugar (1 tsp) taho with syrup and sago (1/4 cup) ube, halaya (1 tsp) yema (1) polvoron (1/2 pc) halo-halo (2.3 cups) = 80 calories
  • 18. Rice and rice products: 100 calories rice (1/2 cup) lugaw (1.5 cup) bibingka, galapong (1 slice) malagkit (1 slice) biko (1 slice) cassava cake (1/2 slice) espasol (2) kalamay, latik (1) kutsinta (1) palitaw, no coconut grating (4) puto bumbong (2) sapin-sapin (1 slice) tikoy (1 slice) pan de sal (3) lady fingers (5) Mammon tostado (3) Hopia hapon (1.5) Ensaymada (1) bihon, sotanghon (1 cup) kamote (1/2) ube (1.3 cups) kastanyas (11pcs) sago (1/2 cup)
  • 19. Other carbs: 145 calories buko pie (1 slice) bitso-bitso (1) hopia baboy (1) hot cakes (1) fruit cake (1 slice) chocolate cake (1 slice) Spanish bread (1) Cinnamon roll (1) 1/2 donut = 190 cal croissant = 235 cal muffin = 290 cal eclair = 212 cal century egg = 135 cal embotido (2.5 pcs) = 187 cal
  • 20. Dishes: Adobong baboy 1 cup = 302 cal Callos 1 cup = 260 cal Dinuguan 1 cup = 124 cal Kare-kare 1/2 cup = 103 cal Kilawin 1/2 cup = 113 cal Lechon baboy (50g) = 273 cal Lumpia fresh with sauce = 273 cal Lumpia with peanut sauce = 403 cal Menudo 2/3 cup = 144 cal Okoy = 184 cal Pochero 1 cup = 282 cal
  • 21. Alcoholic drinks Pure water = 0 cal Beer 11oz = 163 cal Cognac = 75 cal Gin dry = 107 cal/jigger Ginebra 1 bottle - 832 cal Martini = 143 cal Whisky = 107 cal Wine Red = 73 cal/glass Wine White = 85 cal/glass Champagne = 85 cal
  • 24. Text What about if I exercise? Physical activity burns calories
  • 25. Average calories burned in 30minutes Sleeping = 35 Typing on computer = 50 Ironing = 63 Cooking = 86 Light housework = 115 Mopping floor = 119 Shopping = 102 Fishing = 119 Climbing Hills (no load) = 232 Walking slowly = 106 Walking briskly = 120 Running slowly = 280 Running fast = 384 Jogging = 215 Cycling = 123 Swimming = 311 Ballroom dancing = 98 Aerobic dancing = 198 Volleyball = 96 Football = 253 Basketball = 265 Golf = 140 Tennis = 209 Badminton = 186 Foreplay x 15mins = 22.5 cal Actual Intercourse x 15 mins = 67.5 cal
  • 26. Text Think of this general rule… Estimated caloric burn for 10minutes of moderate physical activity is 100 calories
  • 27. Text Not “losing” weight does not mean lack of success Muscle gain causes weight gain Hence, sometimes, you can estimate appropriate weight loss by checking your clothes: looser clothes mean a smaller waist.
  • 28. Text Balance Caloric intake and Caloric burn Intake minus burn will determine whether one will lose or gain weight
  • 29. Example: 1247 calories intake Breakfast: Pandesal 3pcs (100cal) + taho 1 cup (80 cal) + papaya 1 slice (40cal) = 220 Lunch: rice 1 cup (200cal) + adobo 1 cup (302 cal) = 502 Snacks: Donut (380 cal) Dinner: rice 1/2 cup (100cal) + bangus1 slice (45 cal) = 145 Walking slowly for 30 mins = 120 calories 1247 minus 106 = 1127 calories
  • 30. What if I overeat? What if I like to eat a lot of donuts and sugary foods? 2426 calories 3 pieces of banana: 40cal/pc x 3 = 120 calories 2 pieces of donuts: 380cal/pc x 2 = 760 calories 5 cups of rice = 200cal/cup x 6 = 1000 calories Lechon baboy 100g = 546 calories
  • 31. What activities will burn calories to target TCR of 1120? You need to burn 1306 calories How: Jog for 1 hour = 430 calories Swim for 30mins = 311 calories Aerobic dancing for 45mins = 297 Have sex 3x = 270 calories
  • 33. Text Basic Principles in Dieting Avoiding Diet Mistakes
  • 34. Text Do NOT rely on Crash diets -too fast -vegetable or fruits only -less than 1000 cal/day -metabolism slows down, body burns calories more slowly
  • 35. Text Skipping Breakfast -this will make u hungry the rest of the day -unplanned snacking or supesized lunch -eat breakfasts high in protein and fiber
  • 36. Text Losing Track of Your Snacks -take note of the nibbles in between -milk tea, cake, ice cream, pizza, donuts -mindless munching -use a smartphone or a notebook to keep track
  • 37. Text Not Snacking at All -several small meals and snacks a day are more likely to control hunger and cause weight loss -snacking puts metabolism in high gear (esp protein rich snacks) -nuts are GOOD
  • 38. Text Loading Up on Low-Fat -low fat is not the same as low calorie -eating too much of “low-fat” cake may have you end up with more calories than a smaller size of regular cake -always check the nutritional level
  • 39. Text Sipping Too Many Calories -we tend to overlook what’s in our drinks -fancy coffee and alcoholic beverages have more than 500 calories -watch out for calories in fruit juice and soda -liquid calories don’t curb hunger
  • 40. Text Drinking Too Little Water -water is essential for burning calories -dehydration drags metabolism = slower weight loss -more water = more calorie burn
  • 41. Text Ditching Dairy -this may be counterproductive -body burns more fat when it gets enough calcium; it produces more fat when it’s calcium-deprived -calcium supplements do not appear to yield the same benefit -stick to non-fat or low-fat
  • 42. Text Taking the Drive-Thru Bait -fast food is habit forming -fastfood 2x a week: 10 lb weight gain
  • 43. Text Weighing Yourself Every Day -daily weighing leads to frustration -more important to look for a long-term trend (weekly) -full-pound drops are more motivating
  • 44. Text Setting Unrealistic Goals -do NOT attempt to lose 20lbs in your first week -talk to a dietician
  • 45. Text How to Stay on Track General Dieting Tips
  • 46. Text Tip No. 1: Drink plenty of water or other calorie-free beverages. -people confuse thirst with hunger so they end up eating extra calories when an ice cold glass of water is all they really need -try flavored sparkling water or a cup of fruit-infused herbal tea
  • 47. Text Tip No. 2: Be choosy about nighttime snacks. -snacking in front of the TV: one of the easiest ways to throw diet off course -close down kitchen -allow only low-calorie snack
  • 48. Text Tip No. 3: Enjoy your favorite foods. -be a slim shopper -buy one fresh bakery cookie instead of a box -moderation is key
  • 49. Text Tip No. 4: Eat several mini-meals during the day. -you will lose weight by eating fewer calories than you burn -but when you’re hungry all the time, this will be difficult -eat 4-5 meals/snacks per day
  • 50. Text Tip No. 5: Eat protein at every meal. -protein is the ultimate “fill-me-up” food -protein keeps you feeling full for longer -seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, beans
  • 51. Text Tip No. 6: Spice it up. -food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won’t eat much
  • 52. Text Tip No. 7: Stock your kitchen with healthy, convenient foods. -have ready-to-eat snacks and meals-in-minutes on hand to avoid the urge to eat fast-food -frozen vegetables, whole grain pasta, reduced fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, bags of salad greens
  • 53. Text Tip No. 8: Order children's portions at restaurants. -this is a good way to cut calories and keep portions reasonable -another trick is to use smaller plates -this helps the portions look more (if the mind is satisfied, so will the stomach be)
  • 54. Text Tip No. 9: Swap a cup of pasta for a cup of vegetables. -reduction in the portion of starch and increasing the amount of veggies saves 100-200 calories
  • 55. Text Tip No. 10: Always eat breakfast. -not eating BF can make you hungry later leading to too much nibbling and binge eating at lunch and dinner -try high fiber cereal, low-fat milk and fruit
  • 56. Text Tip No. 11: Include fiber in your diet. -fiber aids digestion, prevents constipation and lowers cholesterol -women: 25g/day; men: 38g/day = 14g per 1000 calories -Good sources: oatmeal, beans, whole grain foods, fruits and veggies
  • 57. Text Tip No. 12: Clean the cupboards of fattening foods. -Chips in the pantry and ice cream in the freezer makes weight loss harder than it has to be -Purge your cupboard of fattening foods -Walk to the mall/resto/snackhouse
  • 58. Text Tip No. 13: Lose weight slowly. -dropping pounds take time -realistic goal: 1-2 pounds per week -health benefits start to appear when you’ve lost just about 5%-10% of your body weight
  • 59. Text Tip No. 14: Weigh yourself once a week. -so as not to be derailed by daily fluctuations -weigh yourself at the same time of the day, on the same day of the week, and in the same clothes
  • 60. Text Tip No. 15: Get enough sleep. -sleep deprivation: overproduction of ghrelin (appetite-stimulating hormone) and underproduces leptin (hormone that tells you when you’re full) -sleep makes you feel rested and full and keeps you from unnecessary snacking
  • 61. Text Tip No. 16: Understand portion sizes. -use kitchen scales and measuring cups to measure meals for a week or two -use smaller plates and glasses to downsize your portions -split restaurant servings in half -portion out snack servings instead of eating them directly from the container
  • 62. Text Tip No. 17: Eat more fruits and vegetables. -Best “diet”: eating more food, not less -it is important to feel full -choose smart snacks
  • 63. Text Tip No. 18: Limit alcohol to weekends. -alcohol has empty calories -5oz glass of wine: 125 cal -bottle of beer: 153 cal -our body doesn’t use these calories well; they get converted directly to fat -try weekends only: 1 drink for women, two for men
  • 64. Text Tip No. 19: Chew sugarless gum. -this manages hunger, control snack cravings, aid in weight loss
  • 65. Text Tip No. 20: Keep a food diary. -writing down what you eat and drink tends to make you more aware of what, when, and how much you’re consuming -Study: food diary 6days/week lost 2x more weight than those who kept a diary one day a week or less
  • 66. Text Tip No. 21: Celebrate success (but not with food). -buy a CD, watch a movie, go shopping, travel
  • 67. Text Tip No. 22: Get help from family and friends. -tell your family and friends about your efforts -use apps: LIFT, LIVESTRONG, MYFITNESSPAL.COM
  • 68. Text Food Frauds That Can Wreck Your Diet
  • 69. Text Caesar Salad - 300-400 calories; 30 grams fat Food Fix: Use only 1 tablespoon of dressing and 2 tablespoons of tangy Parmesan cheese.
  • 70. Text Fresh Smoothies -80grams sugar, 350 calories or more, little protein, no fresh fruit Food Fix: Get the small cup. Ask for fresh fruit, low-fat yogurt, milk, or protein powder to blend in protein and good nutrition.
  • 71. Text Energy Bars -up to 500 calories; small size does not curb hunger Food Fix: Choose bars that have 200 calories or less, some fiber, and at least 5 grams of protein, which helps provide energy when the sugar rush fades.
  • 72. Text Chicken Burrito -1000 calories, plenty of saturated fat - cheese, sour cream, fat in the jumbo flour tortilla Food Fix: Share one. Or try a soft taco with fajita-style grilled meats and veggies on a corn tortilla with tasty, low-calorie salsa.
  • 73. Text Sugar-Free Foods -if it gives you the license to have a large order of fries or big dessert (adds 300 cal) Food Fix: Watch your total calories.
  • 74. Text Enhanced Water -may have added 125 calories Food Fix: Refrigerating tap water may make it more appealing. Or try packets of crystallized lemon to add flavor without calories.
  • 75. Text 2% Milk Whole milk (3.25%) = 150 cal., 8g fat, 5g sat. fat Reduced-fat (2%) = 130 cal., 5g fat, 3g sat. fat Skim (nonfat) = 80 cal., 0g fat, 0g sat. fat Food Fix: If you like whole milk, blend it with 2% for a while, then 1%, then skim, until you get used to the taste of nonfat milk.
  • 76. Text 2% Milk Latte -whipped cream: 580 calories and 15g saturated fat (per 20oz white choco mocha) Food Fix: A sweetened, frothy beverage is a diet splurge. Limit the damage with nonfat (skim) milk and no whipped cream. You'll avoid 130 calories and two-thirds of the saturated fat.
  • 77. Text Turkey Hot Dogs -variable fat content Food Fix: Compare nutrition labels for the lowest fat content. There are some really good choices now available. Or eat them only a few times a year.
  • 78. Text Breakfast Muffins -muffins beat donuts (500 cal with 11 teaspoons of sugar) Food Fix: Go no larger than 2 1/2 inches in diameter. Or look for 100-calorie muffins at the store. Some brands are a surprisingly good source of whole grains and fiber.
  • 79. Text Low-Fat Granola -low fat version only has 10% less calories and is still full of sugar -low fat label encourages overeating Food Fix: Look for low-sugar, whole-grain cereal, and sweeten it with fresh fruit.
  • 80. Text Low-Fat Yogurt -some brands add lots of sugar (30g fructose, sucrose or other sweeteners) -compare plain to fruited yogurts Food Fix: Six ounces should be 90-130 calories and under 20 grams of sugar. Avoid sugary "fruit on the bottom" yogurts. Or blend sweetened yogurt with plain, nonfat yogurt.
  • 81. Text Multigrain Products -check if they used “refined grains” such as wheat (this is stripped of natural fiber and many nutrients) Food Fix: Look for "100% whole grain" (oats, wheat) as the first ingredient. Or choose the brand with more fiber.
  • 82. Text Light Olive Oil -light olive oil has the same calorie and fat content; it’s just lighter in taste and color Food Fix: Some light foods do help you save calories. Compare the labels in the store.
  • 83. Text Added Omega-3 -they may not have EPA and DHA (they instead have ALA, which is not as beneficial) Food Fix: Try 6 ounces of salmon. It has 100 times more omega-3 than is in a serving of fortified yogurt. Vegetarians could consider algae-derived omega-3 supplements.
  • 84. Text Iced Tea -20 oz bottle can have >200 calories and 59 grams of sugar -C2: 35 cal per 200grams Food Fix: Skip "sweet tea" in favor of unsweetened iced tea. Lemon or artificial sweeteners add zing without calories. Herbal and berry teas taste mildly sweet without sugar.
  • 85. Text Microwave Popcorn -9grams fat into each “snack size” bag Food Fix: Compare nutrition labels, and get a lower-fat popcorn that has no trans fat at all. Sprinkle with Parmesan cheese or low-salt spice blends for added flavor without a lot of fat.
  • 86. Text Iceberg Lettuce -the problem is in the dressing Food Fix: Add spinach or arugula to the mix. Crumble 2 tablespoons (100 calories) of blue cheese or feta on top. Then splash the salad with a little oil and vinegar to spread flavor without a lot of calories.
  • 87. Text Salty Toppings -limit anything that comes out of a can; pass up cured meats; choose beans or tuna but not both Food Fix: Radishes, bell peppers, cucumbers, and other fresh vegetables are low in sodium. Rinse canned beans to remove a lot of the salt.
  • 88. Text -small cup (4.5 oz) = 260 calories, 21g fat (mayonnaise) Food Fix: Some places make a healthier slaw, so ask for nutrition information. At home, try low-fat mayonnaise or mix with nonfat yogurt.
  • 89. Text Banana Chips -1 oz =145 calories, 8g saturated fat (same as fastfood hamburger) Food Fix: Try a fresh banana: four times more food, 0 grams of fat, all for about 100 calories.
  • 90. Text Super Snacks Snacks with 100 calories or less
  • 91. Text 3/4 Cup Frozen Mango Cubes Saturated Fat: 0g Sodium: 0mg Cholesterol: 0mg
  • 92. Text Apple Slices With Peanut Butter Saturated Fat: 0.8mg Sodium: 2mg Cholesterol: 0mg Don’t use more than 2 tsp of peanut butter
  • 93. Text Nonfat Greek Yogurt with Honey Saturated Fat: 0g Sodium: 53.5mg Cholesterol: 0mg Protein: 12g per 1/2 cup
  • 94. Text Yogurt With Sunflower Seeds Saturated Fat: 0.26g Sodium: 53.5mg Cholesterol: 0mg
  • 95. Text 20 Pistachios Saturated Fat: 0.8g Sodium: 53.5mg Cholesterol: 0mg
  • 96. Text Frozen Banana Pop (coated with plain yogurt) Saturated Fat: 0.35g Sodium: 3mg Cholesterol: 7mg
  • 97. Text 1 Cup Tomato Soup Saturated Fat: 0.19g Sodium: 471mg Cholesterol: 0mg
  • 98. Text 1 Cup Grapes Saturated Fat: 0.1g Sodium: 2mg Cholesterol: 0mg High in Vitamin K and Manganese, fiber
  • 99. Text Pls visit my site: www.allancorpuzmd.com/patient-education/
  • 100. Text Thank you for your attention!