Category Archives: Nutrition

Cosmetic Surgery Nutrition Delaware : Cosmetic Surgery Nutrition Pennsylvania – Part One

Many patients have questions after that focus on diet and cosmetic surgery nutrition. How do I best lose weight? What is the best diet?

What exercise program is recommended? Cosmetic surgery patients often ask for information on nutrition after tummy tuck or post tummy tuck diet. Similar questions from Delaware or Pennsylvania patients arise for nutrition after liposuction or a liposuction diet plan. This educational writing focuses on diet and nutrition in relation to cosmetic surgery. Part One focuses on general concepts,Part Two focuses on more specific issues, and Part Three will give food, calorie, and fat diet advice. These plans can really work! Please see tummy tuck Delaware or tummy tuck Pennsylvania before and after photos.

“Fat is the enemy!”

The goal of many cosmetic surgery operations is to be made smaller and thinner. Liposuction, tummy tuck, and many operations target fat and fat cells. The operations try to achieve significant reductions in fat cells and volume. However, the best results are when the patient understands there are limitations to what surgery can do. Diet, exercise and nutrition should start where surgery stops and make the results even better. It is extremely important to understand that diet and exercise are “part of” the best cosmetic surgery results. Some call this cosmetic surgery nutrition or cosmetic surgery diet plans. It is also called common sense.

“Exercise regularly and don’t eat crap!”

Many people are looking for the easy way out. The diet that “tricks” the body and leads to weight loss without hard work. Diets are hard for most people. There are no tricks! You can not eat “crap food” and be sedentary and maintain significant weight loss. Many scientific studies have shown that “fad” diets don’t last, and I do not recommend them.

Exercise regularly and don’t eat crap!! This is the diet after cosmetic surgery that will wrok for most people. This is the liposuction diet plan and nutrition after tummy tuck that has been shown to work. It’s not easy. It’s hard! But it is often extremely successful.

“Outside fat is the tip of the iceberg!”

People interested in nutrition after liposuction, tummy tuck diet, or cosmetic surgery nutrition often ask how much weight are they going to lose after liposuction of the stomach or how much weight will be lost after a tummy tuck. Many people will be surprised by the answer. They might love the way they look after their cosmetic operation but be surprised about the weight loss. Most of our weight is inside us and not outside. Liposuction patients might lose only a pound or so. Tummy tuck patients can also be surprised by this.

The knowledge that most of our weight is inside us underscores the importance of nutrition after liposuction or post tummy tuck diet. Significant weight loss after surgery usually leads to much more dramatic results. Right after surgery is often the best time to get the weight off and “go for it!”

People have heard that all weight loss before a tummy tuck should be “before” the operation. This is not the whole story. Yes, weight loss before the operation is recommended but “after” is also highly successful too. Weight loss before surgery is thought to be the best because all the extra skin will be present at the operation. However, the problem with this approach is that many people can’t lose the weight and that is why they want cosmetic surgery.

For people who are having problems losing the weight before hand, losing it after the operation usually works fantastic. Many people get motivated after the tummy tuck. They have spent money, recovered, and see the benefit of the operation. They don’t want to ruin it! Many people feel more comfortable in their workout cloths after surgery and now succeed in weight loss.

For most people, any weight loss after surgery only makes things even better! For most who loose 5-20 pounds after the operation, they are just going to look even better and more sculpted. It in general doesn’t create excess skin and ruin the results. It usually just makes the person thinner and enhances the results. In extreme case, such as 50- 100 pounds loss after surgery, this might make extra skin; but this usually doesn’t happen.

Weight loss after liposuction is the same situation. Liposuction diet and proper nutrition after liposuction can help a person lose weight after the liposuction. This in most situations leads to improved results. It gets rid of extra fat that wasn’t removed. It leads to enhanced results and increased satisfaction with the operation. The answer usually is lose weight- it helps!! Proper diet after cosmetic surgery, tummy tuck diet, liposuction nutrition- these are the ways we enhance results after cosmetic surgery.

Part Two will be the next educational writing.

This will cover more specifics to help you!

People interested in tummy tuck, liposuction, nutrition after tummy tuck, post tummy tuck diet, liposuction diet plan, cosmetic surgery nutrition or other topics about cosmetic surgery in Delaware or Pennsylvania should please call the office for an appointment.

Dr. Saunders is a board certified plastic surgeon who practices exclusively cosmetic surgery. Please check out the liposuction before and after photos on our web site. Also, please come in for a complimentary consultation to learn about your choices and options!

Cosmetic Surgery Nutrition Delaware: Cosmetic Surgery Nutrition Pennsylvania – Part Two

This second part on cosmetic surgery nutrition and diet after cosmetic surgery will focus on more specifics to help patients get the most from their surgery and encourage loss weight. Nutrition after tummy tuck and nutrition after liposuction, in addition to general post cosmetic surgery diet, will be discussed. It is not easy! Trick diets and fad diets don’t work. It is going to take hard work and perseverance! Patients from Delaware and Pennsylvania must remember what was covered in Part One. Please review this. These plans can really work. Please see tummy tuck Delaware and tummy tuck Pennsylvania before and after photos.

“The Body is a Machine”

In general, I believe people should see their body as a machine. If more calories are burned off than put in the body, weight loss will occur. For most, the best cosmetic surgery diet or post cosmetic surgery nutrition plan is going to include counting of calories and watching strictly what we eat. Exercise is mandatory!! If we can burn off more calories than we eat, most will slowly lose weight.

A healthy body is a happy body. Eat properly, exercise regularly, don’t smoke, and get plenty of sleep. All these things are extremely important. Yes, they are easy to say and not to do. They are however still critical. Drink lots of water and avoid sodas. Many of these more simple things are the best for real and permanent weight loss.

“Study and Count Calories”

In my opinion, LA Diet and Weight Watchers are two of the best plans to help us lose weight. They are plans that focus on understanding what we eat. I recommend strongly that everyone learn about the nutrition in our food. Learn about how much fat and calories are in everything you eat. Study the nutrition labels on food packets. It actually is not hard, and quickly you can learn what is good for you and what is not.

I recommend focusing on the total calories and total fat in grams. This information is on all package labels.. These are the most important, and we don’t want to get too complicated. Things like saturated versus unsaturated fat are important, but if the fat content is low overall, than your fat intake usually is good. Someone with high cholesterol might focus on this as well, but for the average person just concentrate on fat and calories. Count total calories and record everything you eat on a daily basis. Do this for two weeks and bring it in for my review. Also record fat intake. I recommend counting the fat in “grams” eaten. The percentages of daily recommended fat will help. For example, you might find the fat grams for the day is only 95% of recommended. This would be good. However you might find your fat grams adds up to 250% of daily recommended. This is bad obviously. But now we have something to work with and to reduce to get weight loss.

Join LA Diet or Weight Watchers or most importantly buy a book or hand-book that lists food and their fat and calorie levels. Read it and look up what you eat! You will quickly learn what is good for you and what isn’t. Record what you eat every day, and write down your exercise. Keep a log! We have to study this to make the most success. I personally review this with my patients who are interested in liposuction diet or tummy tuck diet.

“Study” the calories and fat content of the food you eat. Become an expert so you know what is going into you body. It is not difficult. Soon you will be able to easily know if what your eating is healthy or not. The log mentioned above is critical to assess if the total amount going into you is appropriate or not.

Start with about 1800-2000 calories a day. Keep a record of daily exercise. With luck, you might find that a certain daily amount eaten leads to slow and steady weight loss. This is the goal. Faster weight loss will have a higher chance of not being permanent.

I study the calorie content of the foods I eat constantly. It is amazing what I learned!! Part Three will get into more detail on specific foods and recommendations on fat intake for my cosmetic surgery diet plans. But some specific examples are fun to examine. For example…

Muffins — They are extremely high in fat grams. Some will have 50% of daily fat in one muffin! I used to think these were healthy for me.
Nuts — Extremely high in fat. You can only eat about 5 nuts total. Best avoided. Often advertised as high in anti-oxidants, but are not worth the high fat content.
Mustard versus Mayonnaise
Classic yellow mustard — Basically zero fat
Mayo — 90 calories per serving and 10 gm fat =16% daily recommended
French fries and chips — Never Eat!
Veggies — Eat all you can!! Most are basically zero fat.
Hamburgers — NO!
Alcohol — HIgh in calories.
Margaritas — A favorite of mine. Can be up to 750 calories. Wow!
By studying and examining what we eat, we will maximize our cosmetic surgery nutrition or post tummy tuck diet. We will maximize or nutrition and weight loss.


Exercise is the next important aspect to lose weight. We have to exercise regularly and hard. Sweat!! If your not sweating or getting your heart rate up than it’s not hard enough exercise. Exercise every day. Cardio is the best exercise. Weights are mainly for vanity although the tone is wonderful. Burning calories thru exercise is the most important thing for you.

Some patients can’t exercise that hard because of arthritis or other limitations. In this situation, I recommend walking. Walking is fantastic. It’s the exercise of life! Have you ever seen an elderly women out walking? She is walking because she can still do it! I’ve seen 90 year old people walking. They are doing a great job and should be congratulated. Exercise regularly. If you can’t do it too hard, than walk.

Personal trainers can make a big difference for some people. It helps you with effort and focus. Some people like joining a gym to find different exercises to spice it up. Cross Train! Do spinning, aerobics, kick boxing, yoga or other activities. Get out their and burn calories. The goal is burning calories and energy. It’s not easy. “Get moving Soldier!” Make it as fun as possible. Do it with friends!

“Doctor Help”

I help my patients with liposuction diet plan, and liposuction nutrition plan, and in general diet after cosmetic surgery. This writing focuses on some of this. It reallly helps many people. However! Some doctors specialize in diet and weight lose as a full time job. I recommend people consider getting a doctor who does this. Some family doctors specialize in this. It has been shown to really help. The extra effort goes a long way.


Cosmetic surgery can really help with the overall plan of looking our best and losing weight. The two go hand in hand. Many people have plateaued and can’t make further progress. Surgery can often give a person the boost or motivation to further lose weight. In contrast to what many think, all weight does not have to be lost before surgery. Weight loss after surgery usually just makes us look better. It rarely creates extra skin unless extreme amounts of weight are lost. For the average patient, do your best before surgery. If progress with dieting has stopped, surgery can really work. It often is motivating and leads to more weight loss.

“Attitude and Effort”

Life is not always fair. Some people have slow metabolisms and have a more difficult time with diet and nutrition. Unfortunately, we can’t change our metabolism, and it might not be easy for some. We must do our best however to achieve the best we can be! Work hard and keep up strong consistent effort at diet. Hard work usually pays off! I call this “attitude and effort.” This is the mental attitude that maximizes our chance of success. Don’t give up! Keep trying. Always!

People interested in tummy tuck, liposuction, nutrition after tummy tuck, post tummy tuck diet, liposuction diet plan, cosmetic surgery nutrition or other topics about cosmetic surgery in Delaware or Pennsylvania should please call the office for an appointment.

Dr. Saunders is a board certified plastic surgeon who practices exclusively cosmetic surgery. Please check out the liposuction before and after photos on our web site. Also, please come in for a complimentary consultation to learn about your choices and options!

Nutrition: Diet after Cosmetic Surgery – Post Cosmetic Surgery Diet – Part Three

This educational writing will cover an overview on my recommendations for diet after cosmetic surgery or post cosmetic surgery diet. Also. this includes post tummy tuck diet, liposuction nutrition, and liposuction diet plan. As discussed before, there are no tricks or fad diets that work well. Diet after cosmetic surgery or diets in general are hard work and require effort. As I have said in a prior writing, I recommend strong attitude and continued effort to achieve the best weight loss and diet. Exercise regularly and don’t eat crap! This is a good overall motivating phrase. As part of a comprehensive cosmetic surgery nutrition plan, this writing will give sound tips and things to avoid to help you. Please also see the liposuction before and after photos on the web page.

Why the focus on fat?

There are two main reasons for this. Fat has 9 calories per gm of food. Protein and carbs have about 4-5 calories per gm. This means you have to burn off double the amount of calories for fat as compared to protein and carbs! This is a huge difference. If you eat 100 gm of pure carbs, you will have to burn off about 400 calories to stay even. Eat 100 gm of fat and you have to burn off 900 calories. This is why fats are so important to monitor in any diet after cosmetic surgery.

Another reason is that diets focused on fat reduction have been shown to have high and long term success. Like Weight Watchers and LA Diet programs, counting of calories and fat can really “work” for the long run. “Fad” diets often have high rebound weight gain after short periods of time.

Overall, keep in mind wise and intelligent advice for proper nutrition and diet.

Eat and drink smart.
Watch out for poor foods high in calories. Be careful of too much alcohol, soda, and other high calorie drinks.
Exercise regularly.
Regular exercise burns calories and promotes health. It is good for the heart, blood pressure, and just about everything else. Mental health is dramatically helped by regular exercise.
Get educated on food.
This educational writing is done to help you with this process. It is actually easy. Soon you will know what to look out for and what is good.
Try and try again.
Like quitting smoking, keep up the effort to lose weight. Don’t give up. With perseverance most people will succeed.
Doctors and programs.
There are doctors who do nothing but help you with diet and weight loss. Programs are readily available which will increase your chance of success.
Watch these misleading things that can trick you. A tummy tuck diet plan or a liposuction diet plan should focus on learning information to recognize things that “aren’t” correct and are “not” good nutritional advice. Here are some important ones.

This has been a big advertising campaign from many food sellers. From green tea to certain nuts, diets high in antioxidants are claimed to be healthy and promote longer life span. A recent major medical study was published in The Journal of Epidemioloogy. The study showed long term antioxidant supplementation has “no” effect on health related quality of life! It is just food companies wanting to make money. We get all the antioxidants we need with a normal diet. Extra is not beneficial!
Zero gms of trans fat.
Advertisements for food and labels can be misleading. The idea is that lower levels of “bad” fat are better. Trans fat or saturated fats are less healthy than unsaturated ones. However, this doesn’t mean the fat content isn’t high. Some foods are horribly high in fat, but low or zero in trans fat. These foods are not health and you should not be tricked by it. Look at total fat content. This is the key number.
Two examples:
Cheetos – zero trans fat. However total fat is 24gm or 48% of daily recommended!!
Lays chips – zero trans fat. However total fat is 27gm or 54% !!
Beware of low or fat free food advertisements.
Similar claims to number 2 above. Fat is important but calories can make you fat. For example, Soda, beer, alcohols, and pasta can add significant calories. They have little to no fat. Remember, Cows get fat on grass.
Watch snacks.
Potato chip and tortilla chips have a high fat content. Some have 1 gm per chip. Think how many chips you might eat. If you eat 10, this is 10 gms of fat = 20% of daily recommended fat. And it’s just the snack!!!
Watch out for most fast foods and fried foods.
The foods at fast food restaurants often are extremely high in fat and calories. A hamburger and French fries can be over 1000 calories and over 100% of fat for the day. It’s only one meal!!
Low carb diets often don’t work well.
Stick to diets that count total calories and fat. Carbs should make up about 40-60% of your diet. Low carb diets are not recommended by me, and they can be nutritionally unwise with deficiencies. Also, they tend to be part of “fad” diets that don’t work well or maintain benefits of weight loss. Total calories are the most important to count.
Try to cut refined sugars or carbs.
Coke, sodas, candies, and cakes are almost pure sugar. They are empty calories with little nutrients.
Remember these five facts to help with general health, cosmetic surgery nutrition, and diet after cosmetic surgery.

Watch soda!
High in calories and without any nutrition.
Cut fast foods and eating out!
High in calories and fat. Many hidden calories.
No super sizes and watch out for large portions!
Guaranteed to get way too much fat and calories.
A large French fries at Mcdonald’s is 500 calories and 25 gms of fat!
Minimize snacks!
Potato chips, cookies, dips, and many snacks are fat promoting.
It also is a bad habit or “eating behavior.” See below.
Get moving.
Exercise! Burn calories. Be healthy.
Eating behaviors.

Good habits are important to learn. Bad habits are tough to break!

Don’t eat and watch tv. Eat at the table only.
Eat slowly.
Don’t buy “bad” food items. i.e. (potato chips, candies, fatty foods)
Buy good snacks and small sizes.
Plan meals.
Watch urges.
Say no! You don’t need the second margarita or that dessert.
Keep a food and exercise journal.

This is extremely helpful to help figure out if your diet and exercise program are working. Record everything. This allows adjustments to allow better weight loss and stability.

Record diet and exercise.
Develops control- “not eating or refraining.”
Prevents forgetting what has been eaten.
To begin a diet after cosmetic surgery or to begin any nutritional diet plan, we start with total calories and total fat goals. I like starting with 1500 calories and 50 gms of fat for women. For men, i recommend 2000 calories and 50 gms of fat. 50 gms of fat is a great number because the amount eaten in a meal or snack can be doubled to give an easy percentage that shows how much fat there is. For example, if you eat large french fries at McDonald’s, you eat 25 gms of fat. Double this and you find that you have just eaten 50% of your daily fat!
The 1500 calories is a starting point. It can be adjusted up or down depending on your results. Your journal should cover detailed exercise as well. If you exercise more- than calories allowed will go up.

Remember: Eat like a queen for breakfast, a princess for lunch, and a commoner for dinner. Studies have shown that late night meals and big dinners are associated with signifiant weight loss. Eating earlier in the day allows for your body to more naturally burn off the calories and leads to weight loss.

People interested in tummy tuck, liposuction, nutrition after tummy tuck, post tummy tuck diet, liposuction diet, cosmetic surgery nutrition or other topics about cosmetic surgery in Delaware or Pennsylvania should please call the office for an appointment.

Dr. Saunders is a board certified plastic surgeon who practices exclusively cosmetic surgery. Also, please come in for a complimentary consultation to learn about your choices and options!

Cosmetic Surgery Nutrition and Diet : Post Liposuction Diet or Tummy Tuck Diet – Part Four

This educational writing studies the calorie and fat content of many foods. Everyone needs to learn and become educated on foods and their calorie and fat content. Cosmetic surgery nutrition plans and post cosmetic surgery diet must incorporate this knowledge. My patients from Delaware and Pennsylvania and surrounding states like Maryland and New Jersey have had excellent results with my help. It’s not hard to learn about nutritional information to maximize diet, exercise, and nutrition.

I recommend buying a nutrition book. I like “The Calorie King.” Most of my nutrient information comes from this source. Others sources have good information also. Study them! Look for patterns. For example, almost all vegetables have low calories (50-100) and practically no fat. One exception is guacamole. “Guac” is the exception for vegetables. Spring salads with “guac” are loaded with fat and are not good for any diet. I think it’s impossible to get fat or gain weight eating just vegetables. Study the foods you like and also the ones you might not like, but would eat if you knew they were good for you.They can be a huge part of the diet for someone doing a post tummy tuck diet or liposuction diet plan. Please see the tummy tuck before and after photos.

As has been reviewed in prior educational writings, those people interested in nutrition post liposuction or diet after cosmetic surgery must be careful to see past or thru false or misleading advertising . Trans-fat advertisements are classically misleading. Cheetos has zero trans-fat and is high in total fat. It is not a healthy food choice for people interested in a good nutritional diet. Another example is antioxidants. These are promoted on so many food sources as being extremely good for you. A recent article in the International Journal of Epidemiology (vol 40, issue 6) showed long term antioxidant supplementation has no effect on health related quality of life. This may be surprising to some!

Americans have a problem with excess food and fat. Obesity is an issue for a huge percentage of Americans. It can be said that the average American with a normal diet will never be malnourished! Being malnourished is not going to happen to you. So food manufacturers and growers push the nutritional value of their foods as healthy and ignore the bad aspects such as fat content. This is really true with nuts. They are “good” for you. However, they have very high fat content!!!! For those people interested in weight loss and dieting, don’t eat nuts. You get all the nutrients you need in your food without them. You just don’t need the high fat levels. Nuts are often advertised as being high in anti-oxidants and really good for you. The value of the antioxidant is overrated. This has been shown to be unnecessary. You will never be malnourished in America. If you lived in a third-world country, then nuts would be an excellent choice since food is limited. In America , they just add too much fat to a diet that is already high in fat. The high fat content is a major problem for many diets. If you insist on eating nuts, eat about 5. That’s it! More will just be fattening. This I have found is a major source of fat for many people. They think they are eating healthily and they aren’t. I have a large number of patients who have lost ten pounds or more just by eliminating nuts from their diet and no other changes.

All the foods listed below have two numbers. The first is the total calories. The second is the total fat in grams (gms). These are the essential numbers for a cosmetic surgery diet. As covered in other educational writings, keep the total calories below your target amount. This might be below 1500 calories for an 1500 calorie diet. The total fat in most diets should be 50 gms. So all you have to do is double the fat content to get the percentage of daily fat. For example, if you eat a small bag of potato chips that has 15 gms of fat, this equals 30% of your daily fat. Notice how high this fat level is for just a snack!

Remember to get your own nutritional book. This allow you to track and record your own totals for the day. This will lead to weight loss and significant success with our post liposuction diet or post tummy tuck diet.

Serving amounts are listed first. If not listed, it is a natural serving unit or common amount. i.e. one banana or vegetable.

Remember: the numbers 410—36 means 410 calories and 36 grams fat (72% fat)

Nuts —- 2.5 oz. Notice the extremely high fat content in all nuts!

Almonds 410—36
Cashews 390—32
Macadamia nuts 400—42
Regular peanuts 403—35
Peanut butte r-one tbsp 95—8

Vegetables Extremely good for us!!
Peaches, oranges, pineapples, plums, berries, grapes, grapefruit are way below 100 calories. Fat is less than one gram.
Exceptions: Coconut 100—10 Olives 60—6.5 Avocado 160—15

Apple 52—0.2
Banana 94 —0.3
Broccoli 35—0.3
Carrot 52—0.3
Corn half cup 354— 4.3 High protein
Corn One Ear 140— 1
Onions, peas, spinach, mushrooms: Low calories. Near zero fat

Salad and dressing — 2oz. High fat content for a salad which is often not low fat!

Blue cheese 280—30
French 260—25
Caesar 310—34 So much for being a health choice!
Egg salad 300—23
Garden olive 630—67
Tuna salad 450—36

Bread-Cereals-Biscuits Most breads are 50 to 200 calories per slice and low in fat
Beware of garlic bread 200—10
Thin slice 50— 0.5
Reg 100 —1
Biscuits 150—6
Bagel 290—2
Cereals most are 100—150 calories 0.5-2 grams fat


Cheese 270—13
Pepperoni 280-15 Large pieces!! 73—37
Individual pizza 6 inch 900—50

Eggs and butter

Large 75—4.5
Eggbeaters 1/2 cup = 2 eggs 30—0
2 egg omlete with cheese ham and 2 tsp fat 410—32
Butter 1Tbsp =1/2oz 100—10
Light 75—8.5 Not that much better than regular
Whipped light 45—5 Light and reduced fat
Still have a lot!!! Average 50 to 100 calories and 5 grams fat

Promise brand fat free 5—0
Downey’s 60—1

Fish Lighter fishes such as cod, flounder, and halibut have less fat than darker colored fish like mackerel, salmon.

Steamed baked light 130—1
Dark steamed 275—17
Tuna in water 110—2.5


Lean 3oz 185—9 A small serving!!
Medium serving 5oz 310—15
Pan fried 445—30
Ribs 3 back ribs 1230—102 Wow!!
Roast beef 300—15


Roasted 4oz no skin 175—4.5

Good stuff!! Desserts and Candies!

Cookies and crackers—-
Chocolate chip 3 oz 350—12
Peanut butter 410—25
Mrs Fields 350—17
Girl Scouts thin mints 4 cookies 160—8
Goldfish 1oz. 210—8
Ritz 1/2 oz. 80—5
Molten Lava cake Chili’s 1020—46

Cupcake 3oz 330—16
Cinnamon roll small 500—15
Cinnamon roll large 880—36

3-musketeers 260—8
Butterfingers 270—11
Kitkat 210—11
Snickers 280—14
Chocolate covered peanuts one cup 773—50
Raisinets 185— 7

Alcohol Alcohol is almost as calorie dense as fat! 7 cal per gram.
Empty calories with little nutrition.

Beer 12 oz reg 139 cal
Lite beer 103 cal
Wine 4oz. 75 to100 cal
Alcohol spirits one shot 1-1/2 oz 100 cal
Tgi Fridays Blenders 6 oz 435 cal Wow!!
Pina colada 325— 10
Margarita up to 750 calories!!!

Cheeses Watch out, fat content can really go up.

Cheddar slice 113—9
Brie cheese 94—10
Reg slice 110—10
Cottage cheese 80 to110cal 1-3 gms fat


Reg 5—0
Lattee 110—6
Mocha 200—11


Salsa 10—0
Ketchup 15—0
Mustard 5—0
Mayo. Bad!!! 90—10
Miracle whip 40—3.4


McDonald’s Big Mac 564— 33
Dominos pizza classic 274— 9
Nachos with cheese 608—34
Egg cheese sausage sandwich 579—35
Egg 75—4
Peanut butter and jelly 480—19
Hotdog 242 —15
Burger king fries 387— 21
Whopper 790 —48
Coleslaw 1cup 180— 15
Potatoes baked 115— 0.1
Hummus one cup 415 — 24
Granola one cup 598—30
Muffins 560—26
Bagel 360 —2

The calorie king handbook and web page