Dr. MJ Bazos MD, Patient Handout
Toolbox: Patient Handouts

Calorie Comparisons of Common Foods

Choose generous portions of low calorie leafy vegetables:

LEAFY VEGETABLES Calories Fiber (g)
1/2 cup Carrots (cooked) 35 1.5
1/2 cup or 1 Small Whole Tomato (raw) 26 1.3
1/2 cup Broccoli (cooked) 22 2.2
1/2 cup or 6 Spears Asparagus (cooked) 22 1.4
1/2 cup Spinach (cooked) 21 2.0
1/2 cup Cauliflower (cooked) 15 1.6
1/2 cup Zucchini (cooked) 14 1.3
1/2 cup Bell Peppers (raw) 13 0.8
1 cup Romaine Lettuce (raw) 8 1.0
1/2 cup Green Beans (cooked) 22 2.0

Choose moderate portions of medium calorie fruits:

FRUITS Calories Fiber (g)
1 medium Banana 110 2.8
1 medium Pear 98 4.0
1 medium Apple (with peel) 81 3.7
1 medium Orange 61 3.1
1 medium Tangerine 37 1.9
1 medium Peach 42 1.9
1/2 medium Grapefruit sections 40 1.4
1 medium Plum 36 1.0
1 medium Kiwi 46 2.0
1 cup Blueberries 82 3.9
1 cup Raspberries 61 8.3
1 cup Cantaloupe or Honeydew (cubed) 7 1.2
1 cup Pineapple 76 1.9
1 cup Watermelon 50 0.8
1 cup Strawberries 50 3.8
1 cup Cherries (~20) 98 3.1
~20 Grapes 71 1.0

Choose restricted portions of higher calorie foods:

1/2 cup Black Beans (cooked) 114 7.5
1/2 cup Lima Beans (cooked) 115 7.0
1/2 cup Yellow Corn (cooked) 88 2.3
1 medium Baked Sweet Potato 117 3.4
1/2 cup Peas (cooked) 67 4.4
1 medium Baked Potato (with skin) 220 4.8
1/2 cup Brown Rice (cooked) 108 1.7

MEAT, FISH, FOWL Calories Fiber (g)
6 oz Ground Beef, lean, broiled 404 0
6 oz Beef Steak fillet, broiled 522 0
6 oz Atlantic Salmon fillet, baked 310 0
6 oz Chicken Breast, boneless, roasted 335 0

Fat Matters, But Calories Count

Just because a product is fat free, doesn't mean it is calorie free. In fact, fat free or reduced fat products can have as many, if not more, calories per serving than regular products. So, yes, you do need to watch your fat intake. But remember that calories count too.
The new National Heart, Lung, and Blood Institute Obesity Guidelines encourage you to read the nutrition labels and compare the calories in products like these:

1 Fig Cookie
1/2 Cup Vanilla Frozen Yogurt
2 Tbsp Peanut Butter
Fat free 51 Calories

Regular 56 Calories

Nonfat 100 Calories

Regular 104 Calories

Reduced fat 187 Calories

Regular 191
Source: The National Heart, Lung, and Blood Institute in cooperation with the National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health.
Physical Activity Readiness Questionnaire

Many health benefits are associated with regular exercise, and the completion of the PAR-Q is a sensible first step to take if you are planning to increase the amount of physical activity in your life.

For most people, physical activity should not pose any problem or hazard. The PAR-Q has been designed to identify the small number of adults for whom physical activity might be inappropriate, or those who should have medical advice concerning the type of activity most suitable for them.

Common sense is your best guide in answering these few questions:

1. Has your Provider ever said you have heart trouble? Yes____ No____

  1. Do you frequently have pains in your heart and chest? Yes____ No____

  1. Do you often feel faint or have spells of severe dizziness? Yes____ No____

  1. Has a provider ever said your blood pressure was too high? Yes____ No____

  1. Has your provider ever told you that you have a bone or joint
problem, such as arthritis, that has been aggravated by
exercise, or might be made worse with exercise? Yes____ No____

  1. Is there a good physical reason, not mentioned here, why you
should not follow any activity program, even if you wanted to? Yes____ No____

  1. Are you over age 65 and not accustomed to vigorous exercise? Yes____ No____

If you answered NO to ALL questions:
If you answered the PAR-Q questions accurately, you have reasonable assurance to your present suitability for:

promotes good fitness development while eliminating discomfort.

If you answered YES to one or more questions:
If you have not recently done so, consult with your personal provider by telephone
or in person BEFORE increasing your physical activity and/or taking a fitness test.
Tell him/her what questions you answered YES.

After a medical evaluation, seek advice from your practitioner as to your suitability for:

Check for special programs or services in your community

Postpone exercise or exercise testing if you have a temporary illness, such a common cold.
Adapted from: www.d.umn.edu/student/loon/soc/phys/par-q.html
Methods of Determining Physical Exertion
During Activity and Exercise

While active, use the perceived exertion scale, and ask yourself: “How hard does the work feel?” The feeling should be the total amount of physical stress, effort and fatigue. Don’t be concerned with any one factor such as leg pain, shortness of breath, or exercise intensity, but try to concentrate on the total, inner feeling of exertion. Be as accurate as possible. Moderate-intensity physical activities should feel “Somewhat Hard” (#13). If the work feels “Hard” (#15), then it is too hard and should be cut back. Adapted from Borg, GA, Med Sci. Sports Exerc, 14:377.1982.

The Talk Test

If you’re moving and...

Target Heart Rate

The following is based on a percentage (50 to 75%) of the average maximum heart rate ranges.

Age Target Heart Rate
(in Years) (Beats/Minute)
20-30..................... 98-146
To Calculate Your Own Range:
  1. Subtract your age from 220
  2. Multiply by 0.50 to find the low end of the target zone
  3. Multiply by 0.75 to find the high end
  4. Multiply by 0.85 for more vigorous exertion

31-40..................... 93-138
41-50..................... 88-131
51-60..................... 83-123
61+........................ 78-116
RKO System to Healthy Eating
A simplified method for tracking monthly eating trends.

Place the appropriate letter in the calendar day below to indicate your eating pattern:
R = Regular – structured, healthy eating
K = Keep to healthy, structured eating with some junk food
0 = Off – unable to keep structure and/or healthy eating







A quick review at the end of the month will provide your eating trend. The goal is to work toward the majority of your days filled with “R’s” .
Source: Center for Nutrition Research Charitable Trust

What Can We Learn from Successful Dieters?

• Believe in yourself
• Accept responsibility for your own behavior
• Do what works best for you
• Exercise regularly
• Utilize self-monitoring
– Food and exercise diaries
– Frequent weighing
• Choose nutrient-dense foods / cut fat intake
• Control portions
– Meal replacement
• Control stress - get support from others

Adapted from: Fletcher, AM. Eating Thin For Life. Shelburne, Vt: Chapters Publishing Ltd.; 1994

Meal Replacement Plan
1400 to 1500 Calories*

Breakfast: (about 220 calories)

Lunch: (about 300 calories)

Dinner: (about 650 calories)

Snacks: (between 60 and 120 calories each)
A nutritional snack bar, Fruit, Raw vegetables, Air-popped popcorn,
Fat free pretzels, Nonfat yogurt, Low fat soup


* Appropriate for a person with a 1800-2000kcal/day total energy intake; for weight loss of 1-2 lbs per wk, reduce daily caloric intake by ~500 kcal. Varies according to body weight, gender and physical activity.

Source: C.O.R.E. Centers for Obesity Research and Education, A NAASO Educational Program