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!
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
Banana 94 —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
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
Cereals most are 100—150 calories 0.5-2 grams fat
Pepperoni 280-15 Large pieces!! 73—37
Individual pizza 6 inch 900—50
Eggs and butter
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
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
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
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
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
Bagel 360 —2
The calorie king handbook and web page