1. Consumption Assumption
Heather Mackie, MS, RD, LDN

2. What Do You Consume? What are the most common foods you eat?
Is it healthy?
Is it high in protein?
Do you know?

3. Milk vs. Coke Skim Milk Regular Coke Calories 91 97 Fat (g) 0.6
Carbs (g)
12.3 27
Fiber (g)
Sugar (g)
Protein (g)
8.7

4. Phantom Protein
Chicken Nuggets
Peanut Butter
Nuts
Yogurt
Cheese
Eggs

5. Phantom Protein Chicken Nuggets – 6 pcs Calories Fat Carbs Fiber Sugar
McD
252
14.4
15.6 15
Wendy’s
276 18
CFA (8)
260 13 10 2 27
HM Sauce 45

6. Phantom Protein Peanut Butter – 1 tbsp Cal Fat Carbs Fiber Sugar Pro
Jif 94 8
3.5 1
1.5 4
Jif-Reduced Fat 95 6
7.5
0.5 2
Smart Balance Omega
100
8.5 3
Almond Nut Butter
101
9.5
3.4
0.6
0.8
2.4
Soy Nut Butter 85
5.5 5

7. Phantom Protein Yogurt – 6 oz Cal Fat Carb Fiber Sugar Pro Yoplait 170
1.5 33 27 5
Yoplait Light
100 19 14
Dannon L&F 60 11 7
Activia
166 3
28.7
25.6
7.5
Activia Light
106
19.6
4.5
12.1
Greek, NF, Plain 90
6.8 15

8. Phantom Protein Cottage Cheese – 6 oz Cal Fat Carb Fiber Sugar Pro
CC – 2%
153
3.3
6.2
0.6
23.4
CC – 1%
123
1.7
4.6
21.1
CC-NF
108
10.8
8.1
16.2

9. Phantom Protein Cheddar Cheese – 1 oz Cal Fat Carb Fiber Sugar Pro
113
9.3
0.4
0.1 7
Cheddar – 2% 48 2
0.5
6.8
Cheddar – NF 42
0.2
3.8
2.8
6.4

10. Phantom Protein Eggs Cal Fat Carb Fiber Sugar Pro HB – whole (1.8 oz)78
5.3
0.6
6.3
HB – egg white 17
0.1
0.2
3.6
Deviled Egg (2.2 oz)
128
10.8
6.2

11. Phantom Protein Nuts – 1 oz Cal Fat Pro Almonds (23) 164 14.4 6
Peanuts (30 lg)
166
14.1
6.7
Walnuts (14 halves)
185
18.5
4.3
Pecans (20 halves)
196
20.4
2.6
Pistachios (49)
162 13
6.1
Macadamia (10-12)
204
21.5
2.2
Sunflower Seeds
165
5.5
Soy Nuts
128
11.2
Soy Nuts, Honey Roasted (1/3 cup)
140 10

12. Protein Truths What are your protein needs? AGB: 60-80 g/day
RNY: g/day
Sleeve: g/day
BPD-DS: g/day
Needs are also based on height, weight, activity level, muscle mass, and weight loss status and may be higher or lower than these recommendations

13. Protein Truths 1 oz protein ~ 7 g 1 g protein = 4 cals What is 1 oz?
Slice of cheese (1 oz) = 6.8 g
Large egg (1.8 oz) = 3.5 g
3 oz = deck of cards or checkbook (fish)
Chicken (3 oz) = 26 g (125 cals)
Tuna (3 oz) = 23.6 g (123 cals)
Steak, Filet (3 oz) = 23.6 g (192 cals)
Salmon (3 oz) = 22.7 g (132 cals)

14. Protein Truths FALSE! Absorption For optimal waist management
Can only absorb about g at one time
FALSE!
For optimal waist management
Spread protein evenly throughout the day for increased satiety

15. Protein Truths What kind of protein? Whey Protein
Post-workouts and post-surgery
Fast acting
Casein and Soy Protein
Meal replacements
Slower acting

16. Plate Management

17. Which Plate Do You Choose?

18. Which Utensils Do You Choose?

19. Look at Your Plate as a Pie Chart…
If you are hungry:
Vegetables: 1/2
Protein: 1/4
Complex Carbs: 1/4
Use a smaller plate if portion size is difficult for you

20. Look at Your Plate as a Pie Chart…
If satisfied easily:
Vegetables: 1/3
Protein: ½
Complex Carbs: ¼
Use a smaller plate if portion size is difficult for you

21. Portion Distortion Quiz
“Put on your thinking caps!”

22. Mocha Coffee (with steamed whole milk and mocha syrup)
20 Years Ago
Coffee (with whole milk and sugar)
Today
Mocha Coffee (with steamed whole milk and mocha syrup)
45 calories
8 ounces
How many calories
are in today's coffee?

23. Mocha Coffee (with steamed whole milk and mocha syrup)
20 Years Ago
Coffee (with whole milk and sugar)
Today
Mocha Coffee (with steamed whole milk and mocha syrup)
45 calories
8 ounces
350 calories
16 ounces
Calorie Difference: 305 calories

24. Calories In = Calories Out
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
How long will you have to walk in order to burn those extra 305 calories?*  
*Based on 130-pound person

25. Calories In = Calories Out
If you walk 1 hour and 20 minutes, you will burn approximately 305 calories.*
*Based on 130-pound person

26. Chicken Caesar Salad 20 Years Ago Today
How many calories are in today’s chicken Caesar salad?
390 calories
1 ½ cups

27. Chicken Caesar Salad 20 Years Ago Today 3 ½ cups 390 calories 1 ½ cups
Calorie Difference: 400 calories

28. Calories In = Calories Out
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
How long will you have to walk the dog in order to burn those extra 400 calories?*  
*Based on 160-pound person

29. Calories In = Calories Out
If you walk the dog for 1 hour and 20 minutes, you will burn approximately 400 calories.*
*Based on 160-pound person

30. 2 Years Later – What If…
Your tool doesn’t work as good as it did at first…
What do you do?
Revisional surgery
Give up
Blame your nutritionist
Blame your exercise physiologist
Blame your surgeon
Blame yourself
GET SMART – VOLUMETRICS!!!

31. Volumetrics by Barbara Rolls
What is it?
Does your stomach register calories?
This is called calorie density
The calories per gram of food
A food that is high in calorie density has a lot of calories in a small weight
Example: Croissant (4.1)
A food that is low in calorie density has fewer calories for the same weight
Example: Cucumber (0.13)

32. Where Do Calories Come From?
Imagine that each of the scales weighs 1-gram weight
Each dot represents one calorie
Fat Alcohol Carbs Protein Fiber Water

33. The Magic of Water Can you just drink water for a meal?
Of course not!!!

34. The Water Content in Food
Fruits and Veggies
80-95
Soups
Hot Cereal 85
Meats
45-65
Bread
35-40
Nuts
2-5
Potato Chips 2

35. But, I Thought Protein Filled You Up???
Doesn’t protein make you feel full longer
Yes – it stays with you for 3-4 hours as opposed to carbohydrates that stay with you for minutes
However, you want to choose lean protein sources, such as:
Lean meats, chicken, seafood, low-fat dairy, and legumes

36. Consumption Assumption Final Tips
Know your food – don’t assume
Monitor your daily intake
Reach your daily protein intake
Exercise everyday
Follow the 30 rule
Eat 3 STRUCTURED meals per day
If needed, eat 1-3 STRUCTURED snacks per day

37. Any Questions?