By now, readers would know that weight is a function of calories which is derived from carbohydrate-, protein- and fat-rich foods. Water, vitamins and minerals do not provide calories. Calories which we use as a shortcut for kilocalories or kcal) is important not just for weight concerns but also in the management of diabetes and some other health problems. Let us start limiting intake of certain food groups if we want to control our calorie intake. Let us begin with fats and sugars that should be the least in our daily diet.
In last week’s article, some info on caloric content of one serving of some foods was given. Let me correct that one serving of fat/oil-rich foods gives 45 (not 4) kcal. That one serving is equivalent to any of the following: 1 teaspoon (t or tsp) of any cooking oil, lard or butter; 1 tablespoon (T or tbsp) of mayonnaise or sandwich spread, mixed nuts, seeds or cream; 1 slice of avocado (12.5×6.5×2 cm); 5, 6 and 7 pieces each of macadamia, kasuy and almond nuts respectively. Of course, foods coated with flour or any breading mix will absorb more cooking oil so the more fried or buttered foods you eat, the more calories you get. That’s just from fats! Fats can’t be zero in our diet because these are needed in the body too but there is a limit. Normally, the recommendation for adults is 6-8 servings a day.
What about sugar and sugary foods? This is one food group we need to reduce if not totally avoid. You go to hotels, café, restos, and gulp ice tea, milk tea, coffee with syrup or any other drink made from fruit-flavored powdered juices. All sugar! You go to weddings, reunions and other gatherings and sure you get a sachet or box of sugar-laden drink. One serving provides 20 kcal. Seems small but it depends on how much you consume in one day. One serving is one tsp of that powder or syrup, honey, table sugar (white, brown, muscovado); 1 piece candy, champoy or pastillas; 2 tsp jam or jelly; 2 pcs chocolate. Even a piece of dried fruit contains at least one serving of sugar. An 8-ounce soft drink contains 5 tsp sugar so that’s 100 kcal right away. Your baked goodies, century eggs and cheese, hotdogs, tocino and some sausages and luncheon meat contain sugar. In processed foods, read ingredients. Sugars may not be listed as sugar but another term like glucose, dextrose, fructose and others. By the way, the ingredients are listed in a processed food in order of quantity used – from greatest to lowest. If, for instance, glucose is listed first in the ingredients as in 3-in-1 coffee, that means glucose is most in weight or volume of all the ingredients. Normally, the recommendation for a Filipino adult is 5-8 servings a day.
