Prof Trim - Ultimate 24/8/06 15:45 Page i Professor Trim’s ULTIMATE FOOD ENERGY GUIDE Prof Trim - Ultimate 24/8/06 15:45 Page ii Prof Trim - Ultimate 24/8/06 15:45 Page iii Professor Trim’s ULTIMATE FOOD ENERGY GUIDE by DR DAVID CAMERON-SMITH AND DR GARRY EGGER Prof Trim - Ultimate 24/8/06 15:45 Page iv First published in 2003 Copyright © David Cameron-Smith and Garry Egger 2003 All rights reserved. No part of this book may be reproduced or transmitted inany form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without prior permission in writing from the publisher. TheAustralian Copyright Act 1968 (the Act) allows a maximum of one chapter or 10% of this book, whichever is the greater, to be photocopied byany educational institution for its educational purposes provided that the educational institution (or body that administers it) has given a remuneration notice to Copyright Agency Limited (CAL) under the Act. Allen & Unwin 83 Alexander Street Crows Nest NSW 2065 Australia Phone: (61 2) 8425 0100 Fax: (61 2) 9906 2218 Email: [email protected] Web: www.allenandunwin.com E National Library of Australia D Cataloguing-in-Publication entry: UI G Cameron-Smith, David. Y Professor Trim’s ultimate food energy guide. G R E ISBN 1 74114 019 6 N E 1. Food—Composition—Tables. I. Egger, Garry. II. Title. OD 613.2 O F Typeset in 9.5/12.5pt Garamond Text by Midland Typesetters, Maryborough, Victoria E Printed by Griffin Press, South Australia AT M 10 9 8 7 6 5 4 3 2 1 ULTI Prof Trim - Ultimate 24/8/06 15:45 Page v INTRODUCTION About Professor Trim’s Professor Trim’s is the umbrella name given to a group of medically supervised weight-loss programs that evolved from the GutBusters’ ‘Waist Loss’ Program for men. GutBusters started life at the BHP steelworks in Newcastle, New South Wales, in 1990. Professor Trim’s extends GutBusters to include weight-loss programs for men and women as well as families, pregnant and post-natal women and diabetes and heart disease sufferers. The Ultimate Food Energy Guideis a component of all these programs. DE We decided to develop theUltimate Food Energy Guidein order to cover every angle of food UI G and weight control. During the 1970s and 1980s, it was believed that only calories mattered and Y G therefore that everything centred on the calorific value of foods. Inthe late 1980s and 1990s, R NE current wisdom began to view dietary fat as the main culpritin obesity. This was not only E D because 1g of fat has more than twicethe energy (kilocalorie or kilojoule) value of 1g of protein O O or carbohydrate, but alsobecause fat: F E AT M ULTI v Prof Trim - Ultimate 24/8/06 15:45 Page vi vi (a) is converted into fat on the body with much less energy loss than is the case with either carbohydrate or protein (3% compared with 25%). (b) is easily passively overconsumed. It’s very easy, for example, to consume a high-fat meal and still feel hungry for more, whereas the same energy value in carbohydrate or protein would usually leave one feeling amply ‘full’. (c) is non-satiating (or immediately filling) in contrast with satisfying satiety (or a feeling of fullness 1 to 2 hours after eating). This means it is easy to overeat a high-fat diet. (d) can be almost ‘addictive’ in the way it leads to cravings. It appears we have a ‘fat tooth’ DE UI rather than a ‘sweet tooth’, and this has evolutionary significance. It would, after all, be more G Y helpful for survival to secure fatty foods because the higher energy value would mean greater G R E energy storage for times of famine. N E D O O Dietary fibre became a focus of interest at about the same time. Fibre represented the opposite F E side of the equation; if fat is decreased, fibre should be increased so that total energy intake drops AT M ULTI Prof Trim - Ultimate 24/8/06 15:45 Page vii vi even further, thus aiding weight loss. For this reason several good fat and fibre counters, such as that by Rosemary Stanton and Alan Borushek, have been on the market for some time. However, fat and fibre did not by themselves seem to be the answer to the world’s obesity problems. For example, although there has been a (apparent) decrease in fat intake in the US, obesity levels have continued to rise. Food manufacturers in the meantime have taken advantage of our increased awareness of dietary fat by reducing this in foods. But in order to keep their foods tasty—so they’ll sell—they have boosted sugar levels, which, if high enough, can cancel out the decrease in energy from fat. Energy density (ED) has become an issue in foods, where ED is the amount of food energy E (kilocalories or kilojoules) per gram of food. Cut-off figures for ED have yet to be formally D UI decided, but on the basis of existing research it seems clear that there are three different levels of G Y ED. These are the levels we have used in theUltimate Food Energy Guide: G R E N E D Low ED = <1.8 kcals (7.5 kJ)/g O O Medium ED = >1.8 kcals (7.5 kJ) and <2.8 kcals (12 kJ)/g F E High ED = >2.8 kcals (12 kJ)/g AT M ULTI vii Prof Trim - Ultimate 24/8/06 15:45 Page viii viii Fluids and drinks are classified separately. For fluids the ED values are: Low ED = <0.24 kcals (1 kJ)/ml Medium ED = >0.24 kcals (1 kJ)/ml and <0.36 kcals (1.5 kJ)/ml High ED = >0.36 kcals (1.5 kJ)/ml Exception was made for low-fat (1–2% fat) milk which, as a good source of calcium, is classified as A (see page x). Foods with a low ED are those that may be consumed readily. Those with a medium ED should be eaten moderately, and those with a high ED eaten only infrequently, if at all, if losing E D or maintaining body weight is a goal. UI G Y G R How to use the Ultimate Food Energy Guide E N E Professor Trim’s Ultimate Food Energy Guideconcentrates on fat in food as the first issue to be D O addressed. In most cases, a reduction of fat in the diet is all that is required for weight loss. Fat O F should be kept below 40g a day and foods that are more than 10% fat are best avoided, or eaten E AT M ULTI Prof Trim - Ultimate 24/8/06 15:45 Page ix viii sparingly. Some types of fats (for example, monounsaturated and polyunsaturated) might have health benefits and should not be avoided totally. These are labelled with an ‘M’ in the guide. However, for weight loss, cutting back on all fats should be the number one priority. Check the FAT column in your guide for the food you are interested in. Figures are expressed in grams per 100 and show percentage fat. To calculate the total amount of fat, multiply the grams per 100 by the number of grams of food eaten (for example, two 25g stewed loin lambchops would be 50g, the fat content of which is 28.3/100g, which would amount to 14.15g of fat). Fibre is the second priority and a fibre intake of more than 30g a day is recommended. Again, total fibre needs to be calculated using the approximate amount of food eaten and the fibre per E 100g column. D UI Once fat and fibre levels have been corrected, the energy density of foods should be checked G Y to see if this could be making weight loss difficult. Continuing to eat foods with a high energy G R E density could contribute to less reduction in total energy than might be needed and lower ED N E D foods will have to be substituted. The last column in the guide shows a ‘green’, ‘amber’ or ‘red’ O O light, where: F E AT M ULTI ix