Dietary Modifications

BALANCED METABOLISM

The balanced Metabolism eating program allows you to eat the kinds of food you like. The only difference is that you balance the foods you like with the foods you need. Get off the "diet yo-yo" cycle and start enjoying your food and life again. All it takes is following four basic rules.

Four Basic Rules

Rule 1: Every time you eat, you must eat equal amounts of carbohydrates and protein, and 1/3 as much fat. FOR EXAMPLE; if you eat 20 grams of carbohydrates, then you would also eat 20 grams of protein and 7 grams of fat.

Rule 2: You must drink at least 64 ounces daily of purified or distilled water. Carbonated water, sweetened mineral water or juices DO NOT COUNT. A lot of the environmental toxins that you are exposed to and absorb each day are stored in your body fat. As you start to burn your fat, these toxins are released and must be flushed from your body. That is why it is extremely important to drink 64 ounces of purified water each day. This will help you to detoxify your body and will help to increase your metabolic rate.

Rule 3: You must consume at least 3 meals per day. If you get hungry between meals, the doctor will help you determine what to snack on between meals. If you find yourself getting hungry then please inform the doctor so that he can help you design a snack program. You may want to divide your daily intake into six smaller meals.

Rule 4: In order to achieve a balanced metabolism you must incorporate an exercise program that involves aerobic and anaerobic exercise. The doctor will help you design a custom program that will meet your needs and ability.

HELPFUL HINTS

Is this program hard to follow or live by. No, in fact, it is probably the easiest eating program for you to follow, because you can still eat all the foods you like to eat. All you have to do is balance the proteins, carbohydrates and fats in what you eat. "You can have your cake and eat it too!

Here are examples of how I eat my favorite foods and still stay balanced.

Any packaged or pre-prepared food that you buy will have a nutritional analysis on the container. This makes it easy to figure out how many protein, carbohydrate and fat grams you are consuming. I would suggest that you memorize some of your favorite food items, like vegetables, fruits, pasta etc. For your meats, poultry and fish a good rule of thumb is, the amount that will fit in the palm of your hand is approximately the amount of protein you need to eat each meal.

Popcorn: I have to eat popcorn when I go to the movies (which is once a week), what I do, is have 2 scoops of the Designer Whey Protein just before I go to the movie, then I have a bag of popcorn (without butter) there is enough fat in the oil in which the popcorn is cooked, so no added butter please, and a bottle of water for my drink. I'm balanced and full at the same time. I do this in place of my meal. You can substitute Nachos or candy for the popcorn, same principal different treat. Remember to determine the amount of carbohydrates in your popcorn, nachos or candy, and stay within your balanced amounts.

Dessert: I usually have dessert once or twice a week depending on what is being offered. If I am planning on dessert with dinner, then I will eat about 10-15 grams less of protein and carbohydrates for lunch, and then for dinner I eat about half my normal carbohydrates (vegetables) with my meal, consume my normal amount of protein, and then have a scoop of the Designer Whey Protein mixed with water. This gives me a little extra protein to cover my dessert. You can't do this every day, but once or twice a week should be OK, if you are performing your exercises. Again you must determine the amount of carbohydrates in your dessert and stay within your balanced limits.

Breakfast I have oatmeal (cooked not instant) with the natural Designer Whey Protein mixed in for breakfast each work day morning, and I eat 12 olives (for my fat). This combination seems to last me almost 6 hours without a hypoglycemic response. On the weekends I have a cheese bagel and 2 scoops of the chocolate Designer Whey Protein mixed with water as a drink. You can substitute yogurt for the oatmeal or bagel, and mix in either the natural Designer Whey Protein in the yogurt or mix the chocolate Designer Whey Protein with water and stay balanced.

RUSHED BREAKFAST: 1-2 scoops of the chocolate or strawberry Designer When Protein mixed with water, and an orange and or apple depending on your protein and carbohydrate needs. Remember you fat requirement, if you don't like olives, try nuts or a teaspoon of peanut butter. Any time you are in a rush use the Designer Whey Protein mixed with milk and it will give you your carbohydrates as well, (the carbohydrates and fat are in the milk).

EATING OUT Eating out is easy, if you have an entree that is protein (meat, poultry, fish etc.), the amount you should eat is the amount that would fit in the palm of your hand. Now for the carbohydrates, watch the amount of bread items you eat. Remember 2 slices of bread or 2 rolls and you have probably consumed all the carbohydrates you need. You are better off eating your vegetables and splitting a dessert with your significant other, than eating the bread items. If you crave bread, (who doesn't, it's like pure sugar), then don't have dessert. If you are having a pasta or vegetable entree, then have a scoop or two of Designer Whey Protein when you get home to balance out your meal.

FAST FOODS Lets face it, once in a while you just have to have a hamburger. The protein and carbohydrates are fairly balanced if you don't use catsup, but the fat grams are a little high. An occasional hamburger is OK, but no French fries at the same time. Grilled chicken sandwiches are normally fairly balanced if you don't use catsup. About 30 grams of protein and 30 grams of carbohydrates and 10-12 grams of fat. Maybe leave a little bit of the bun or roll behind and you should be OK. Wendy's chili with cheese is pretty balanced; small chili 15 grams of protein, 21 grams of carbohydrates, 7 grams of fat. Large chili with cheese 23 grams of protein, 31 grams of carbohydrates, 10 grams of fat. You could use a little protein powder to balance your meal exactly.

TRAVEL - I always take along a small container of Designer Whey Protein with a plastic shaker for mixing. This makes balancing my meals while I travel fairly easy.

AIRLINE FOOD - Airline foods are usually very high in carbohydrates (and garlic). I usually have 2 scoops of Designer Whey Protein before I get on the plane and then I can eat the meal without much problem. If you are on a long flight, you can mix up some protein and carry it on board in a small plastic container and use it with your meal.

SHAKES - you can make a shake out of the Designer Whey Protein, by blending two scoops of flavored protein with 4 ice cubes and 6 ounces of water, or if you use milk it is a completely balanced meal.

SMOOTHIES - you can make a balanced smoothie by mixing 1/3 cup vanilla ice cream, 1 cup of nonfat milk and 1 scoop of flavored Designer Whey Protein in a blender. You can mix the neutral flavor Designer Whey Protein with any cereal, yogurt, juice or liquid and have a balanced snack or meal.

Water - 64 ounces of water may seem like a lot of water to drink each day. I recommend that you drink filtered or purified water. The taste is a lot better and it will help to remove the toxins you are releasing when you burn fat. Pretty soon you will get used to drinking water and will find that drinking juices such as orange juice or Coke just aren't worth it because of the number of carbohydrates they contain.

If you have any questions, or do not understand any part of this program, please ask the doctor and he will be happy to answer your questions.

The Three Basic Food Groups

Carbohydrates - Protein - Fat

Carbohydrates are the main source of glucose in our diet. It is also the primary energy source for the brain. The body can store approximately 300 to 400 grams of glucose. When the storage capacity is met then any excess carbohydrates are stored as fat in the body. When we eat too many carbohydrates, the pancreas is stimulated to secrete insulin to lower the glucose level, so we are essentially sending a hormonal message, via insulin to the body to store fat. Increased insulin levels also stops the release of stored fat for metabolism.

Protein is used to replace and build muscle, and is a good energy source for skeletal muscle. It also supplies the essential amino acids that cannot be synthesized by the human body. Protein helps balance and slows down the absorption of carbohydrates by the body. It is this affect that helps control the secretion of insulin by the pancreas, thereby stopping the production of body fat.

Dietary fat has become a major focus in most diets, and is considered by many as one of the leading culprits of weight gain. As a consequence the amount of dietary fat included in most diets has been reduced to minimal to nonexistent level. Most recent studies indicate that calories from monounsaturated fat should make up between 20-30% of your total calorie intake. While the fat found in egg yolks, organ meats, animal protein and whole fat dairy products should be minimized in your diet, Monounsaturated fats-those found in olive oil, canola oil, olives and avocados are needed by the body for production of hormones (adrenaline, male and female hormones) and eicosanoids.(Eicosanoids are those super hormones that control the hormonal systems and production of hormones such as insulin, glucagon and adrenaline). Dietary fat also helps control and slow down the metabolism of carbohydrates by the body. Monounsaturated-unsaturated fats also help slow down the aging process.

Sources

The source of the food may make all the difference. Please take some time and make some choices from the right groups. In the following tables, I have listed the good choices, fair choices and poor choices for each of these three basic groups. I have also given a typical serving size and gram equivalents.

PROTEIN TABLE

HEALTHIEST CHOICE OF MEAT & POULTRY

  • Chicken breast, deli-style 1.5 oz. = 7 grams protein
  • Chicken breast, skinless 1.0 oz. = 7 grams protein
  • Turkey breast, deli-style 1.5 oz. = 7 grams protein
  • Turkey breast, skinless 1.0 oz. = 7 grams protein
  • Veal 1.0 oz. = 7 grams protein
  • Bass 1.5 oz. = 7 grams protein
  • Bluefish 1.5 oz. = 7 grams protein
  • Calamari 1.5 oz. = 7 grams protein
  • Cod 1.5 oz. = 7 grams protein
  • Clams 1.5 oz. = 7 grams protein
  • Crabmeat 1.5 oz. = 7 grams protein
  • Haddock 1.5 oz. = 7 grams protein
  • Halibut 1.5 oz. = 7 grams protein
  • Lobster 1.5 oz. = 7 grams protein
  • Mackerel 1.5 oz. = 7 grams protein
  • Salmon 1.5 oz. = 7 grams protein
  • Sardines 1.5 oz. = 7 grams protein
  • Scallops 1.5 oz. = 7 grams protein
  • Shrimp 1.5 oz. = 7 grams protein
  • Snapper 1.5 oz. = 7 grams protein
  • Swordfish 1.5 oz. = 7 grams protein
  • Trout 1.5 oz. = 7 grams protein
  • Tuna (steak) 1.5 oz. = 7 grams protein
  • Tuna, canned in water 1.5 oz. = 7 grams protein

FAIR CHOICE OF PROTEIN

  • Beef, ground (10%-15% fat) 1.5 oz. = 7 grams protein
  • Beef, lean cuts 1.0 oz. = 7 grams protein
  • Canadian bacon, lean 1.0 oz. = 7 grams protein
  • Turkey bacon 3 strips
  • Chicken, dark meat, skinless 1.0 oz. = 7 grams protein
  • Turkey, dark meat, skinless 1.0 oz. = 7 grams protein
  • Duck 1.0 oz. = 7 grams protein
  • Ham, deli-style 1.5 oz. = 7 grams protein
  • Ham, lean 1.0 oz. = 7 grams protein
  • Lamb, lean 1.0 oz. = 7 grams protein
  • Pork, lean 1.0 oz. = 7 grams protein
  • Pork chop 1.0 oz. = 7 grams protein

POOR CHOICE OF PROTEIN

  • Bacon 3 strips = 7 grams protein
  • Beef, fatty cuts 1.0 oz. = 7 grams protein
  • Beef, ground(more than 15% fat) 1.5 oz. = 7 grams protein
  • Hot dog(pork or beef) 1 link = 7 grams protein
  • Hot dog(turkey or chicken) 1 link = 7 grams protein
  • Liver, beef 1.0 oz. = 7 grams protein
  • Liver, chicken 1.0 oz. = 7 grams protein
  • Pepperoni 1.0 oz. = 7 grams protein
  • Pork sausage 2 links = 7 grams protein
  • Salami 1.0 oz. = 7 grams protein

EGGS HEALTHIEST CHOICE

  • Egg whites 2 = 7 grams protein
  • Egg substitute 1/4 cup = 7 grams protein

POOR CHOICE

  • Whole egg 1 egg = 7 grams protein

PROTEIN RICH DAIRY HEALTHIEST CHOICE

  • Cheese, fat free 1.0 oz. = 7 grams protein
  • Cottage cheese, low or no fat 1/4 cup = 7 grams protein

FAIR CHOICE

  • Cheese, reduced fat 1.0 oz. = 7 grams protein
  • Mozzarella cheese, skim 1.0 oz. = 7 grams protein
  • Ricotta cheese, skim 2.0 oz. = 7 grams protein

POOR CHOICE

  • Hard cheeses 1.0 oz. = 7 grams protein

VEGETARIAN PROTEIN TABLE HEALTHIEST CHOICE

  • Protein powder DESIGNER WHEY PROTEIN contains 17.5 grams of protein per scoop (ask The Doctor)
  • Soy burgers 1/2 patty = 7 grams protein
  • Soy hot dogs 1 links = 7 grams protein
  • Soy sausages 2 links = 7 grams protein
  • Tofu, firm or extra firm 1 oz. = 7 grams protein
  • Tofu, soft 3 oz. = 7 grams protein
  • DESIGNER WHEY PROTEIN is available from the doctor's office.

MIXED PROTEIN-CARBOHYDRATE (contains equal amounts of protein & carbohydrate)

  • Milk, low fat 1-2% 1 cup = 7 grams protein & 7 grams carbohydrates
  • Yogurt, plain 1/2 cup = 7 grams protein & 7 grams carbohydrates

CARBOHYDRATE TABLE

BEST CHOICE COOKED VEGETABLES

  • Artichoke 1 small = 9 grams carbohydrates
  • Asparagus 1 cup (12 spears)= 9 grams carbohydrates
  • Beans, black (canned) 1/4 cup = 9 grams carbohydrates
  • Beans, green or wax 1 cup = 9 grams carbohydrates
  • Bok choy 3 cups = 9 grams carbohydrates
  • Broccoli 1 cup = 9 grams carbohydrates
  • Brussels sprouts 1 cup = 9 grams carbohydrates
  • Cabbage 1 1/2 cups = 9 grams carbohydrates
  • Cauliflower 1 1/2 cups = 9 grams carbohydrates
  • Chickpeas 1/4 cup = 9 grams carbohydrates
  • Collard greens 1 cup = 9 grams carbohydrates
  • Eggplant 1 1/2 cups = 9 grams carbohydrates
  • Kale 1 cup = 9 grams carbohydrates
  • Kidney beans (canned) 1/4 cup = 9 grams carbohydrates
  • Leeks 1 cup = 9 grams carbohydrates
  • Lentils 1/4 cup = 9 grams carbohydrates
  • Mushrooms (boiled) 1 cup = 9 grams carbohydrates
  • Okra, sliced 1 cup = 9 grams carbohydrates
  • Onions (boiled) 1/2 cup = 9 grams carbohydrates
  • Sauerkraut 1 cup = 9 grams carbohydrates
  • Spinach 1 cup = 9 grams carbohydrates
  • Swiss chard 1 cup = 9 grams carbohydrates
  • Turnip, mashed 1 cup = 9 grams carbohydrates
  • Turnip greens 1 1/2 cups = 9 grams carbohydrates
  • Yellow squash 1 cup = 9 grams carbohydrates
  • Zucchini 1 cup = 9 grams carbohydrates

RAW VEGETABLES

  • Alfalfa sprouts 7 1/2 cups = 9 grams carbohydrates
  • Bean sprouts 3 cups = 9 grams carbohydrates
  • Broccoli 2 cups = 9 grams carbohydrates
  • Cabbage, shredded 2 cups = 9 grams carbohydrates
  • Cauliflower 2 cups = 9 grams carbohydrates
  • Celery, sliced 2 cups = 9 grams carbohydrates
  • Cucumber 1 = 9 grams carbohydrates
  • Cucumber, sliced 3 cups = 9 grams carbohydrates
  • Endive, chopped 5 cups = 9 grams carbohydrates
  • Escarole, chopped 5 cups = 9 grams carbohydrates
  • Green pepper, chopped 1 1/2 cups = 9 grams carbohydrates
  • Green peppers 2 = 9 grams carbohydrates
  • Hummus 1/4 cup = 9 grams carbohydrates
  • Lettuce, iceberg 1 head = 9 grams carbohydrates
  • Lettuce, romaine chopped 6 cups = 9 grams carbohydrates
  • Mushrooms, chopped 3 cups = 9 grams carbohydrates
  • Onion, chopped 1 cup = 9 grams carbohydrates
  • Radishes, sliced 2 cups = 9 grams carbohydrates
  • Salsa 1/2 cup = 9 grams carbohydrates
  • Snow peas 1 cup = 9 grams carbohydrates
  • Spinach 4 cups = 9 grams carbohydrates
  • Spinach salad* 1 = 9 grams carbohydrates *(2 cups of spinach, 1/4 cup raw onion, 1/4 cup raw mushroom, and 1/4 cup raw tomato)
  • *Tossed salad 1 = 9 grams carbohydrates *(2 cups shredded lettuce, 1/4 cup raw green pepper, 1/4 cup raw mushrooms, and 1/4 cups raw tomato)
  • Water chestnuts 1/2 cup = 9 grams carbohydrates

FRUIT (fresh, frozen, or canned light)

  • Apple 1/2 = 9 grams carbohydrates
  • Applesauce 1/4 cup = 9 grams carbohydrates
  • Apricots 3 = 9 grams carbohydrates
  • Blackberries 1/2 cup = 9 grams carbohydrates
  • Blueberries 1/2 cup = 9 grams carbohydrates
  • Cantaloupe 1/4 melon = 9 grams carbohydrates
  • Cantaloupe, cubed 1 cup = 9 grams carbohydrates
  • Cherries 7 = 9 grams carbohydrates
  • Fruit cocktail 1/2 cup = 9 grams carbohydrates
  • Grapefruit 1/2 = 9 grams carbohydrates
  • Grapes 1/2 cup = 9 grams carbohydrates
  • Honeydew melon, cubed 1/2 cup = 9 grams carbohydrates
  • Kiwi 1 = 9 grams carbohydrates
  • Lemon 1 = 9 grams carbohydrates
  • Lime 1 = 9 grams carbohydrates
  • Nectarine 1/2 = 9 grams carbohydrates
  • Orange 1/2 = 9 grams carbohydrates
  • Orange, mandarin, canned 1/3 cup = 9 grams carbohydrates
  • Peach 1 = 9 grams carbohydrates
  • Peaches, canned 1.2 cup = 9 grams carbohydrates
  • Pear 1/3 = 9 grams carbohydrates
  • Pineapple, cubed 1/2 cup = 9 grams carbohydrates
  • Plum 1 = 9 grams carbohydrates
  • Raspberries 2/3 cup = 9 grams carbohydrates
  • Strawberries 1 cup = 9 grams carbohydrates
  • Watermelon, cubed 1/2 cup = 9 grams carbohydrates

GRAINS -

  • OATMEAL, slow cooking 1/3 cup cooked or 1/2 oz. dry = 9 grams carbohydrates

UNFAVORABLE CARBOHYDRATES (use in moderation)

Cooked vegetables

  • Acorn squash 1/4 cup = 9 grams carbohydrates
  • Baked beans 1/8 cup = 9 grams carbohydrates
  • Beets, sliced 1/2 cup = 9 grams carbohydrates
  • Butternut squash 1/3 cup = 9 grams carbohydrates
  • Carrots, sliced 1/2 cup = 9 grams carbohydrates
  • Corn 1/4 cup = 9 grams carbohydrates
  • Lima beans 1/4 cup = 9 grams carbohydrates
  • Parsnip 1/3 cup = 9 grams carbohydrates
  • Peas 1/3 cup = 9 grams carbohydrates
  • Pinto beans, canned 1/3 cup = 9 grams carbohydrates
  • Potato, baked 1/3 cup = 9 grams carbohydrates
  • Potato boiled 1/3 cup = 9 grams carbohydrates
  • Potato, frenched fried 5 pieces = 9 grams carbohydrates
  • Potato, mashed 1/5 cup = 9 grams carbohydrates
  • Refried beans 1/4 cup = 9 grams carbohydrates
  • Sweet potato, baked 1/3 = 9 grams carbohydrates
  • Sweet potato mashed 1/5 cup = 9 grams carbohydrates

FRUIT UNFAVORABLE ( use in moderation)

  • Banana 1/3 = 9 grams carbohydrates
  • Cranberries 1/4 cup = 9 grams carbohydrates
  • Cranberry sauce 4 tsp, = 9 grams carbohydrates
  • Dates 2 = 9 grams carbohydrates
  • Fig 1 = 9 grams carbohydrates
  • Guava, cubed 1/2 cup = 9 grams carbohydrates
  • Kumquat 3 = 9 grams carbohydrates
  • Mango, sliced 1/3 cup = 9 grams carbohydrates
  • Papaya, cubed 1/2 cup = 9 grams carbohydrates
  • Prunes 2 = 9 grams carbohydrates
  • Raisins 1 tbs. = 9 grams carbohydrates

FRUIT JUICES

  • Apple cider 1/3 cup = 9 grams carbohydrates
  • Apple juice 1/4 cup = 9 grams carbohydrates
  • Cranberry juice 1/4 cup = 9 grams carbohydrates
  • Fruit Punch 1/4 cup = 9 grams carbohydrates
  • Grape juice 1/2 cup = 9 grams carbohydrates
  • Grapefruit 1/3 cup = 9 grams carbohydrates
  • Lemon juice 1/3 cup = 9 grams carbohydrates
  • Orange juice 1/3 cup = 9 grams carbohydrates
  • Pineapple juice 1/4 cup = 9 grams carbohydrates
  • Tomato juice 3/4 cup = 9 grams carbohydrates
  • V-8 juice 3/4 cup = 9 grams carbohydrates

GRAINS & BREADS UNFAVORABLE ( use in moderation)

  • Bagel (small) 1/4 = 9 grams carbohydrates
  • Biscuit 1/4 = 9 grams carbohydrates
  • Bread, whole-grain 1/2 slice = 9 grams carbohydrates
  • Bread, white 1/2 slice = 9 grams carbohydrates
  • Bread, crumbs 1/2 oz. = 9 grams carbohydrates
  • Breadstick 1 = 9 grams carbohydrates
  • Buckwheat, dry 1/2 oz. = 9 grams carbohydrates
  • Bulgar wheat, dry 1/2 oz. = 9 grams carbohydrates
  • Cereal, dry 1/2 oz. = 9 grams carbohydrates
  • Cornbread 1 square = 9 grams carbohydrates
  • Cornstarch 4 tsp. = 9 grams carbohydrates
  • Couscous 1/2 oz. = 9 grams carbohydrates
  • Croissant, plain 1/4 = 9 grams carbohydrates
  • Crouton 1/2 oz. = 9 grams carbohydrates
  • Donut, plain 1/4 = 9 grams carbohydrates
  • English muffin 1/4 = 9 grams carbohydrates
  • Granola 1/2 oz. = 9 grams carbohydrates
  • Grits, cooked 1/3 cup = 9 grams carbohydrates
  • Melba toast 1/2 oz. = 9 grams carbohydrates
  • Millet 1/2 oz. = 9 grams carbohydrates
  • Muffin, blueberry 1/4 = 9 grams carbohydrates
  • Noodles, egg (cooked) 1/4 cup = 9 grams carbohydrates
  • Pancake (4 inch) 1/2 = 9 grams carbohydrates
  • Pita bread 1/4 pocket = 9 grams carbohydrates
  • Pita bread, mini 1/2 pocket = 9 grams carbohydrates
  • POPCORN, popped 2 cups = 9 grams carbohydrates
  • Rice, brown (cooked) 1/5 cup = 9 grams carbohydrates
  • Rice, white (cooked) 1/5 cup = 9 grams carbohydrates
  • Rice cake 1 = 9 grams carbohydrates
  • Roll, dinner 1/2 small = 9 grams carbohydrates
  • Roll, hamburger 1/4 = 9 grams carbohydrates
  • Taco shell 1 = 9 grams carbohydrates
  • Tortilla corn (6-inch) 1 = 9 grams carbohydrates
  • Tortilla flour (8-inch) 1/2 = 9 grams carbohydrates
  • Waffle 1/2 = 9 grams carbohydrates

OTHERS

  • Barbecue sauce 2 tbls. = 9 grams carbohydrates
  • Candy bar 1/4 = 9 grams carbohydrates
  • Catsup 2 tbls. = 9 grams carbohydrates
  • Cocktail sauce 2 tbls. = 9 grams carbohydrates
  • Cracker (graham) 1 = 9 grams carbohydrates
  • Crackers (saltine) 4 = 9 grams carbohydrates
  • Honey 1/2 tbls. = 9 grams carbohydrates
  • Ice cream, premium 1/6 cup = 9 grams carbohydrates
  • Ice cream, regular 1/4 cup = 9 grams carbohydrates
  • Jam or Jelly 2 tsp. = 9 grams carbohydrates
  • Molasses 2 tsp. = 9 grams carbohydrates
  • Plum sauce 1 1/2 tbls. = 9 grams carbohydrates
  • Potato chips 1/2 oz = 9 grams carbohydrates
  • Pretzels 1/2 oz. = 9 grams carbohydrates
  • Relish, pickle 4 tsp. = 9 grams carbohydrates
  • Sugar, brown 1 1/2 tsp. = 9 grams carbohydrates
  • Sugar, confectioner's 1 tbls. = 9 grams carbohydrates
  • Sugar, granulated 2 tsp. = 9 grams carbohydrates
  • Syrup, maple 2 tsp. = 9 grams carbohydrates
  • Syrup, pancake 2 tsp. = 9 grams carbohydrates
  • Teriyaki sauce 1/2 oz. = 9 grams carbohydrates
  • Tortilla chips 1/2 oz. = 9 grams carbohydrates

FATS

BEST CHOICE (rich in monunsaturated fat)

  • Almond butter 1/2 tsp. = 1.5 grams fat
  • Almonds, slivered 1 tsp. = 1.5 grams fat
  • Avocado 1/2 tbls. = 1.5 grams fat
  • Canola oil 1/3 tsp. = 1.5 grams fat
  • Guacamole 1/2 tbls = 1.5 grams fat
  • Macadamia nuts 1 = 1.5 grams fat
  • Olive oil 1/3 tsp. = 1.5 grams fat
  • Olive oil and vinegar dressing 1 tsp. = 1.5 grams fat
  • Olives 3 = 1.5 grams fat
  • Peanut butter, natural 1/2 tsp. = 1.5 grams fat
  • Peanut oil 1/3 tsp. = 1.5 grams fat
  • Peanuts 6 = 1.5 grams fat

FAIR CHOICE (low in saturated fat)

  • Mayonnaise, light 1 tsp. = 1.5 grams fat
  • Mayonnaise, regular 1/3 tsp. = 1.5 grams fat
  • Sesame oil 1/3 tsp. = 1.5 grams fat
  • Soybean oil /13 tsp. = 1.5 grams fat
  • Walnuts 1/2 tsp. = 1.5 grams fat

POOR CHOICE (rich in saturated fat)

  • Bacon bits (imitation) 2 tsp. = 1.5 grams fat
  • Butter 1/3 tsp. = 1.5 grams fat
  • Cream 1/2 tbls. = 1.5 grams fat
  • Cream cheese 1 tsp. = 1.5 grams fat
  • Cream cheese, light 2 tsp. = 1.5 grams fat
  • Lard 1/3 tsp. = 1.5 grams fat
  • Sour cream 1/2 tbls. = 1.5 grams fat
  • Sour cream, light 1 tbls. = 1.5 grams fat
  • Vegetable shortening 1/3 tsp. = 1.5 grams fat

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