M
i
o
S
E
N
S
E
a guide to
healthy living
foreword by Deepak Chopra, M.D.
& David Simon, M.D. authors of
Grow Younger, Live Longer
+ Please consult a doctor before beginning any
exercise program
+ For more information on Mio™ and MioSENSE,
to register your one-year warranty, and to access
ClubMIO, visit www.miowatch.com
Some of the features outlined in this book apply
to certain MIO watches.
Please see your user guide for specific information on your MIO watch, as some features
described herein may not apply to your model.
Physi-Cal Enterprises Inc., PMB 342 – 250 H Street, Blaine, WA 98230-4033
www.miowatch.com • 1.877.566.INFO (4636)
© 2007 Physi-Cal Enterprises Inc. All right reserved. MIO, the MIO
logo and MioSensor are trademarks of Physi-Cal Enterprises Inc.,
registered in the U.S. and other countries. Patent 6,675,041
Contents
The MioSENSE Guide for Healthy Living . . . . . . . . . . . . . . . . . . . . . foreword by Deepak Chopra, M.D. & David Simon, M.D. . . . . . . . . . 2
MioSENSE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
MIO and MIO’s Technology. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
MioSENSE General Health and Fitness . . . . . . . . . . . . . . . . . . . . . . 9
Eating Well . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Exercising Regularly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Using Your MIO Heart Rate Monitor During Exercise. . . 23
MIO 3500 CALORIE COUNTDOWN ANDWALK/RUN PROGRAM. . 31
WALK/RUN SCHEDULE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
WORKOUT A. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
WORKOUT B. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Ten Tips for a Running Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
MioSENSE Cardiac Support. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
The MioSENSE Weight Management Program . . . . . . . . . . . . . . . 69
Stress Management . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84
GROWING OLDER, LIVING YOUNGER. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 92
Instructions For Using MioTABLES . . . . . . . . . . . . . . . . . . . . . . . . . . 97
MioTABLES. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 00
The MioSENSE Guide for
Healthy Living
Congratulations! By purchasing MIO, you have begun your journey towards becoming a totally vital individual. In our experience, cardiovascular fitness is the most sensitive indicator of emotional well-being and
physical fitness, and MIO, with its ability to accurately measure your heart
rate, is a key tool to this process.
In our book Grow Younger, Live Longer, we discuss the 10 Steps to
Reverse Aging:
1. Changing your perceptions of your body, aging and time
2. Deep rest: restful awareness and restful sleep
3. Nurturing your body through healthy food
4. Using nutritional complements wisely
5. Enhancing mind/body integration
6. Exercise
7. Eliminating toxins from your life
8. Cultivating flexibility and creativity in consciousness
9. Love
10.Maintaining a youthful mind.
Your heart rate is affected when you are emotionally distraught in even
a minor way. Similarly, if you are only slightly out of shape physically,
your heart rate will be disproportionately raised, both at rest and during
exercise. We were so pleased to be introduced to the advantages of MIO,
for using this tool, we were able come to the following conclusions:
1. Just being aware of the number of calories you consume and the
number of calories you burn in a given day allows you to make
healthy choices, both in your nutritional intake and the level of
physical activity you engage in during the day.
2. By listening to your body and its messages of comfort and
discomfort, then correlating that experience with the information
you get from MIO (heart rate, target heart rate and cumulative
calorie intake), you begin to intuit what it takes to feel physically
vital, energetic and fit. As this intuitive experience increases, you
spontaneously begin to live in a much healthier way.
3. One of the most crucial components of our 10 Steps to Reverse Aging
program is stress management. We have found that when people
practice meditation, their resting heart rate drops significantly,
reflecting a deep state of relaxation. This feedback becomes an
important motivating factor for the participants in our programs
to continue practicing their stress management techniques, which
include meditation, as well as deep, restful, rejuvenating sleep.
4. We have also found that measuring your heart rate immediately
after intense exercise and again after sixty seconds is an extremely
valuable way to assess both your physical fitness and your
emotional well being.
As a result of these observations we have incorporated MIO as an essential component into both our weight management and reversal of aging
programs. In fact, we are so convinced of MIO’s value that we now include
this watch in our anti-aging and weight management kits, along with
micro-nutrients and other tools that we use in our workshops.
Deepak Chopra, M.D.
David Simon, M.D.
The Chopra Center at
La Costa Resort & Spa
2013 Costa del Mar Rd.
Carlsbad, CA 92009
Phone (760) 931-7566
Toll Free 1 (888) 424-6772
Fax (760) 931-7572
MioSENSE
Whether you are interested in general fitness, cardiac care, weight management or stress management, experts and researchers agree that the
key to changing habits and lifestyle is to keep records of eating and exercise. MIO’s technology not only assists you with this, but makes it easy,
as it’s with you wherever you go, anytime, anywhere!
MioSENSE brings together a wealth of information on health, nutrition,
diet, fitness and exercise, offering advice and support as you improve
your overall well-being. In this and the accompanying MioTABLES you
will find the following:
•
•
•
•
•
Information about MIO and MIO’s technology
Information, questions, answers and tips on exercise and nutrition
Information about MioSENSE cardiac support
The MioSENSE Weight Management program
MioTABLES – a list of the caloric, carbohydrate and fat values
for basic foods and fast foods, plus non-alcoholic and alcoholic
beverages, so that you can record and monitor the calories you
consume throughout the day.
MIO and MIO’s Technology
MIO is the only watch that uses your personalized information and the latest
technology to provide an ECG accurate heart rate and calorie totals – both
without an awkward chest strap.
How easy is MIO to use?
Very. MIO has a simple face design with a digital clock readout and easily recognized icons. The four buttons on the side allow you to choose
a function and to enter data about yourself and the calories you consume. The sensors on the face (lower button and top sensor) measure
your heart rate.
How convenient is MIO to use?
MIO goes where you go, so you can enter your calories while eating at
home or when dining out. You can measure your heart rate and calculate
your calories burned anytime, anywhere. While many exercise machines
measure your heart rate and display an estimate of the calories burned,
people often prefer outdoor activities to exercising in a gym, or like to vary
their forms of exercise. MIO gives you the freedom to check your heart rate
and the calories burned during exercise wherever you are. MIO’s calculations and readouts are also based on more personalized information and
are more accurate than those taken by exercise machines.
How can MIO help me to keep track of my calories?
MIO calculates how many calories you burn during each exercise session
so you can keep a running total of exercise calories burned. In those MIO
models able to record calories eaten, MIO deducts calories burned from intake to help you track your progress and let you know how close you are to
your net calorie target. You can also use certain MIO models to participate
in the 3500 Calorie Countdown program (refer to 3500 Calorie Countdown
section in your MIO User Guide). The 3500 Calorie Countdown is based on
a simple principle: each pound of weight consists of 3500 calories. You
can lose one pound of weight over the timeframe of your choice. Burn or
reduce just 500 calories per day to lose a pound of weight per week!
How accurate are MIO’s readouts of my calories consumed
and burned?
Very accurate – MIO uses complex formulas relying on the data you enter
into its memory, including your gender, age, weight, resting heart rate and
current heart rate while exercising.
How do I measure my heart rate using MIO?
Simply place your index and middle fingers on the sensors. MIO measures
and displays your heart rate, as well as your percentage of maximum
heart rate. There’s no struggling to locate your pulse on your neck or
wrist, and there’s no counting and no multiplying in your head. MIO does
it all for you!
What is the difference between my pulse and heart rate?
Your heart rate is the number of times your heart contracts in a given
period, measured in beats per minute (BPM). Your pulse rate is the number
of times blood, forced by your contracting heart, surges through and dilates your vessels in a given period. Heart and pulse rates, for practical
purposes, are essentially (but not always) the same.
Why is measuring my heart rate better?
Measuring your heart rate is more accurate. Sometimes, such as with
irregular heart beats or premature beats, the heart does not send out
enough blood to be felt as a pulse, and the pulse rate will differ from
the heart rate. Before beginning any fitness program, you should have a
complete physical exam and consult your physician about an appropriate
heart rate target zone for your fitness level.
What is an ECG and what does ECG accuracy mean?
An electrocardiogram, or ECG, is a measure of the electrical activity of the
heart. This electrical activity regulates heart contraction, so an ECG measures
an exact heart rate and rhythm. In measuring heart rate as opposed to pulse
rates, MIO increases the accuracy of its measurements and calculations.
Is MIO as accurate as watches that use a chest strap?
Watches with a chest strap rely on wireless transmission, making them
prone to radio frequency noise and “cross talk” between units (like that
between portable or wireless phones). Also, by relying on radio transmissions, chest strap monitors lag significantly behind the true heart rate,
due to the need for excessive filtering in the software to reduce reading
fluctuations caused by noises and muscles.
MIO is a self-contained unit with built-in sensors, making it immune to
environmental noises. MIO is more accurate than watches with a chest
strap because its superior digital filtering techniques allow it to follow
your true heart rate, even as the heart rate changes. And you don’t have
put up with that annoying chest strap!
MioSENSE General Health and Fitness
MioSENSE is an easy but comprehensive program based on common sense
and the latest research in health and fitness, with a focus on the basics
of healthy eating and regular exercise.
Eating Well
You may already know that you need to eat a balanced diet based on
the recommended portions from the USDA’s Food Pyramid. However,
the USDA has improved its pyramid to reflect individual needs. Because
we are not all the same, there are actually 12 new pyramids reflecting
different calorie needs and different levels of activity. See the USDA’s
interactive sites “My Pyramid Plan” and “My Pyramid Tracker” at
www.mypyramid.gov.
2TeZgZej
8cRZ_d
7cfZe
GVXVeRS]Vd
>Z]\
@Z]d
>VRe3VR_d
The different widths of the bands reflect the different amounts of food
we should eat from each food group: grains, vegetables, fruit, oils,
milk, and meat & beans. The steps up the side represent the need to be
active everyday.
10
GRAINS
OILS
Make half your grains whole
•Eat at least 3 ounces of whole
grain bread, cereal, crackers,
rice or pasta every day.
•Look for “whole” before the grain
name in the list of ingredients
Know your fats
•Make most of your fat sources
from fish, nuts and vegetable oils
•Limit solid fats like butter, stick
margarine, shortening and lard
VEGETABLES
MILK
Vary your veggies
•Eat more dark green veggies
•Eat more orange veggies
•Eat more dry beans and peas
Get your calcium-rich foods
•Go low-fat or fat-free
•If you don’t or can’t consume
milk, choose lactose-free
products or other calcium sources
FRUITS
MEAT & BEANS
Focus on fruits
•Eat a variety of fruits
•Choose fresh, frozen,
canned or dried
•Go easy on fruit juices
Go lean on protein
•Choose low-fat or lean
meats and poultry
•Bake it, broil it, or grill it
•Vary your choices—with more
fish, beans, peas, nuts and seeds
As well, check the nutritional facts label to keep saturated fats, trans fats and
sodium low, and choose food and beverages that are low in added sugars.
11
CARBOHYDRATES
The body needs carbohydrates for fuel, but many researchers believe people should concentrate on complex carbohydrates for better health.
Complex Carbohydrates
• Found in beans, brown rice, oats, whole-wheat pasta or bread and
some whole fruit
• Are processed more slowly, providing longer-term energy
• Help us digest better
• Keep us feeling fuller
• Help protect us from disease
Simple Carbohydrates
• Found in table sugar, white bread, pasta and rice, as well as potatoes
and fruit, particularly fruit juices
• Are processed more quickly, giving us a quick energy source
• Often leave us hungry more quickly
• Tend to be stored more as fat
FAT
While some researchers believe that all fats should be reduced, others
allow for more of the good fats found, for example, in virgin olive oil.
Good Unsaturated Fat
• Monounsaturated found in almonds, olives, olive and canola oils,
peanuts and avocados
12
• Polyunsaturated fats found in safflower, corn and sunflower oils
• Omega-3 fatty acids found in fish, shellfish, soy products, walnuts,
canola and flax oils, wheat germ and leafy green vegetables
Bad Fat
• Saturated fats found in red meat and whole milk products, cocoa
butter, coconut and palm oils
• Trans-fatty acids found in many margarines, vegetable shortening,
fast foods, snack foods, commercially baked goods and baking mixes
PROTEIN
Good Sources of Protein
• Found in fish, eggs, beans and nuts, which are rich in Omega-3 fatty
acids, fiber, vitamins, minerals and/or healthier unsaturated fats
Poor Sources of Protein
• Found in red meat, which also contains saturated fat and cholesterol
You can also follow these simplified guidelines:
•Eat a variety of foods
•Eat foods moderate in salt and sodium
•Eat foods low in fat, saturated fat and cholesterol, providing no more
than 30% of your total daily calories. Limit saturated fats to 1 / 3 of your
total fat calories (or 10% of your total daily calories)
– Use butter, margarine, mayonnaise and oil sparingly
13
– Favor skim milk, non-fat yogurt, part skim or low-fat cheese,
ice milk or frozen yogurt
– Select lean meat, trimming away all visible fat,
skinless poultry, fish
– Roast, broil, or boil meats rather than fry them.
•Limit your sugars as well, avoiding foods high in sugars such as candy,
sweet desserts and soft drinks
•Eat a rainbow of vegetables, including dark-green leafy vegetables
several times a week
•Eat fresh fruits, pure fruit juices and frozen, canned or dried fruit
– Whole fruits are a better source of fiber than juices
– Only 100% fruit juice is considered as a serving of fruit
– Punches or prepared drinks with little juice and lots
of sugar do not count
•Eat plenty of grain products in addition to vegetables and fruits for a
diet rich in fiber
– Favor foods made with whole grains and those with little fat or
sugars, such as whole wheat bread, English muffins and pasta,
and brown rice
•Drink only moderate quantities of alcoholic beverages
14
The Low Calorie, High Fiber Benefits
Eating more fruit and vegetables can lower your blood pressure and help
prevent cancer. One study shows that a combination of low-fat dairy products and 8 to 10 daily servings of vegetables and fruit could reduce blood
pressure and heart disease by 15%, and strokes by 27%. The potassium,
magnesium and calcium in these products are the active vitamins and
minerals. Sweet bell peppers and tomatoes, for example, provide potassium, while cucumbers offer both magnesium and calcium. One medium
tomato, 1 cup of butter lettuce or a 2-inch piece of cucumber are considered one vegetable serving each.
You can also help decrease your risk for different types of cancers, such
as breast, prostate, cervix and colon, by eating a variety of fruit and vegetables. Phytochemicals are plant pigments that, along with beta-carotene and vitamins C and E, neutralize destructive particles before they
can damage your cells. A Harvard study found that eating 4 to 5 servings
of tomato-based foods per week reduced the risk of prostate cancer by
10%, while 10 or more servings reduced it by 35%. Vegetables and fruit
also provide fiber that can reduce blood fat levels, improve intestinal
function and reduce risk of bowel cancer. You should eat a rainbow of
colors to obtain a variety of phytochemicals.
15
Watch Your Serving Size
Too often we eat the equivalent of more than one serving in a meal.For
example, most spaghetti dinners include the equivalent of 2 to 3 servings of pasta.
1 Serving Size:
Milk, Yogurt, and Cheese:
• 1 cup milk or yogurt
• 1 1/2 ounces natural cheese
• 2 ounces processed cheese
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts:
• 2–3 ounces cooked lean meat, poultry or fish
• 1/2 cup cooked dry beans
• 1 egg
• 2 tablespoons peanut butter
Vegetables:
• 1 cup raw leafy vegetables
• 1/2 cup other vegetables, cooked or raw
• 3/4 cup vegetable juice
Fruit:
• 1 medium apple, banana or orange
• 1/2 cup chopped, cooked or canned fruit
• 3/4 cup fruit juice
16
Bread, Cereal, Rice and Pasta:
• 1 slice of bread
• 1 ounce ready-to-eat cereal
• 1/2 cup of cooked cereal, rice or pasta
Fats, Oils and Sweets:
• Use sparingly
Ten Tips for Dieting
1. Eat breakfast. You will feel more energetic and be less likely to
binge later if you eat breakfast.
2. Eat slowly. Allow time for your stomach to send the message that you
are full. If you eat quickly, you may overeat: it takes about 20 minutes
for your stomach to send the signal to your brain that you are full. Also,
try eating a little fat with or just before a meal to prevent your stomach
from emptying quickly so that you feel fuller longer (i.e. peanut butter
on your toast, 6 walnuts, 12 cashews or 20 peanuts before dinner).
3. Budget your calories throughout the day. Scheduling regular
meals and snacks throughout the day will prevent hunger and keep
you on track.
4. Read food labels. Food is the fuel your body runs on. Fill it with
nutritious energy. Check the number of calories in a product and try
not to waste your calories on highly-processed “empty” calories.
Favor fresh fruit, vegetables and foods made with whole grains.
17
5. Keep away from tempting foods. Don’t keep foods that are too hard
to resist in the house. If you buy it, chances are you will eat it.
6. Break the relapse cycle. If you think you’ve blown it, don’t give up.
One meal or one bad day does not mean failure. Determine what
causes you to relapse and then avoid making that mistake again.
7. Engage in activities that don’t involve eating. Fill your life with
experiences, not food.
8. Reward yourself. Budget your calories to include something you
really like. Then enjoy them! If you constantly deny yourself, you will
probably binge.
9. Be realistic. Don’t overestimate how much you can lose or
underestimate how long it may take. This will only discourage
you. The National Institutes of Health (NIH) recommends a gradual
weight loss for long-term benefits.
10.Count your calories. Count your calories. Set calorie targets and
keep track of the calories you consume and burn each day.
Exercising Regularly
How much and at what intensity level should I exercise in the beginning?
When you measure your heart rate using MIO, it will display your heart rate
in beats per minute (BPM) along with your percentage of maximum heart
rate, so you can easily monitor your exercise intensity.
18
If you are a sedentary person, you need to begin slowly. Exercise at a
moderate intensity level around 55% of your maximum heart rate, for 20
minutes, 3 to 4 times a week for 6 weeks. Gradually increase your work
out time, slowly working your way up to sessions consisting of one 40 to
60 minute session or several shorter sessions.
Remember to always consult with a doctor before beginning any exercise
or diet program.
How can I motivate myself and avoid becoming bored with exercise?
• Find something fun to do. If you enjoy an activity, you are more likely
to keep to your program.
• Find a partner or a group to exercise with. Your motivation and
dedication may increase if you look forward to spending time with
others or if you feel others are relying on you for support.
• Focus on what you like about exercising. Remind yourself that
exercise is an opportunity to spend time with other people, to be
alone and clear your mind, or to simply look and feel better.
• Exercise early in the day if possible. You’re less likely to put off
working out to another day.
How can I avoid feeling torn between my need to exercise and my
obligations to my family?
You are an important member of your family, and you need to look after
yourself before you can effectively take care of others. Remind yourself
that a healthy, happy parent with a positive sense of self will have more
energy and patience for his or her family.
19
Should I force myself to exercise even when I feel tired?
Learn to distinguish between the pseudo tiredness you feel because of a
sedentary lifestyle, and the genuine tiredness you feel because you haven’t
had enough sleep or you’re coming down with an illness. If you are feeling
the former, you should work out. You may often find that you will feel more
energetic when you make the effort to do something. However, if you are
genuinely tired, give yourself a break and allow your body to recuperate.
How important is it to be disciplined?
It matters. Remember to exercise at least 3 times a week. Sometimes
you need to force yourself to work out. But if life gets just too hectic
or throws you a curve ball and you can’t keep to that schedule, forgive
yourself and move on.
Should I eat before exercising?
Your digestive system slows to accommodate exercise, so wait 2 to 3 hours
after larger meals before working out. If you eat regularly throughout
the day, you probably won’t feel the need for extra energy just before
exercising. And don’t forget to drink water!
20
What about eating carbohydrates before working out?
Eating complex carbohydrates found in beans, brown rice, oats, wholewheat pasta or bread and some whole fruit 2 to 3 hours before a work out
or an event will give you the energy you need. However, simple carbohydrates found in table sugar, white bread, sports drinks and bananas are
better for replenishing energy sources afterwards.
Ten Tips for Exercising
1. Set realistic and meaningful goals. If you aim too high, especially
at the beginning, you are more likely to fall short of your
expectations, grow discouraged and give up.
2. Use moderation. Begin slowly, allowing your body to adapt
to stress and to build strength in both cardiovascular and
musculoskeletal (bones, ligaments, tendons, muscles) systems.
Gradually increase duration and intensity.
3. Be consistent. If you keep missing sessions and try to make up for
them by scheduling longer or more sessions, chances are your body
won’t be able to recover. Plan ahead. Create a realistic schedule that
you can keep while juggling the demands of work and home. Try to
keep to that schedule and build a firm fitness base so that the odd
missed session won’t throw your program off-track.
4. Allow for rest periods. Allow your body at least one rest day to
recover after a demanding activity. You’ll be less likely to incur injury
and more likely to feel energetic in the next exercise session.
21
5. Keep a record of your exercise activities. A journal of your work
out including times, duration, form of excercise, your energy levels
and progress, can assist you in adjusting your schedule to be
more compatible with other work and family demands. It will also
optimize your exercise activities for better performance and overall
energy levels.
6. Vary your routine. Change activities, locations, exercise partners,
even your exercise time (unless you need to discipline yourself with
early morning sessions). You’re less likely to become bored with
exercising.
7. Exercise with other people. You may be more willing to work out if
you can socialize and if you feel others are relying on you.
8. Try strength and flexibility training. Two sessions a week will
help build more muscle, increase your metabolism and burn more
calories.
9. Engage in “mental training”. Think positively, practice relaxation
skills and use imagery to see yourself fit and healthy.
10.Be patient and don’t let a relapse defeat you entirely. Wait at least
6 months before reassessing your fitness level and body weight. Don’t
expect your metabolism to change before 6 to 9 months. If you have a
relapse, forgive yourself and get back on track!
22
Using Your MIO Heart Rate Monitor During Exercise
Measuring your heart rate with MIO can help you in three ways:
1. Timing intervals or laps. MIO allows you to time activity intervals
to maximize your training session.
2. Calculating calories burned. Many types of fitness equipment
provide you with a readout of calories burned during an exercise
session. MIO uses more of your personal information (gender, age,
weight and resting heart rate) in a complex formula to give you a
more accurate, personalized readout. And unlike fitness equipment,
MIO goes where you go, so you aren’t tied to the gym. MIO also
allows you to keep track of the exercise calories you burn. Use
MIO to participate in the 3500 Calorie Countdown program. Track
your progress as you work toward your goal of 3500 calories. You
can lose one pound of weight per week if you burn an extra 3500
calories —that’s just 500 calories per day.
3. Measuring heart rate. MIO measures your resting heart rate, your
heart rate during exercise and the percentage this rate is relative
to your Maximum Heart Rate (MHR). You can monitor the intensity
of your exercise using your MHR to get the most out of a training
session – without the bother of a chest strap!
Why do I need to know my heart rate?
You can get the most of your work outs by monitoring your heart rate
during exercise and increasing or decreasing the intensity of your activ23
ity to reach an ideal or target heart rate that allows you to exercise (and
burn calories) most efficiently.
Once you determine your target heart rate for different stages in your
workout, discovering whether you are working out too hard or too easy
is simple. After a few months of training, you will be amazed that you can
estimate your heart rate within a couple of beats.
What is resting heart rate?
Resting heart rate (RHR) is your heart rate while you are at rest. Some
people use resting heart rate as an indicator of fitness – a healthy 33-yearold male has a resting heart rate ranging from 38 to 78 beats per minute
(BPM). A highly trained runner might have a resting heart rate of 40 BPM,
but the average person measures around 72 BPM.
How can I determine my resting heart rate?
Use MIO to measure your resting heart rate by taking it early in the morning
after waking naturally (an alarm clock can make your heart beat faster) and
before rising (simply standing up increases your heart rate).
What is heart rate recovery?
Your heart rate recovery (HR Recovery) allows you to determine your
fitness level by measuring how quickly your heart falls after exercising. Using the heart rate recovery function on your MIO, you can do a
simple heart rate recovery test. The watch will display your fitness level,
expressed in a rating of poor, fair, good and excellent.
24
What is a maximum heart rate?
Maximum heart rate (MHR) is a theoretical point at which, during extreme
physical exertion, your heart rate begins to level off and you approach
exhaustion. You don’t need to exercise at a level to reach this rate – in
fact, coming too close can be dangerous for those at risk for heart attacks. Instead, if you know your maximum heart rate, you can adjust the
intensity of your activity to reach a heart rate at a certain percentage of
your maximum heart rate that will optimize your efforts.
MIO uses a precise formula based on your gender and age to determine
your probable maximum heart rate. While your maximum heart rate is not
displayed, MIO uses this figure in calculating the ratio in percent of your
current heart rate to your maximum heart rate, which it displays so that
you can adjust your exercise intensity to meet your target heart rate.
What is a target heart rate?
Target heart rate refers to an ideal percentage of your maximum heart
rate that will help you exercise most efficiently. People who are just
starting to get into shape or who are at risk for a heart attack should
choose a target range between 50%–60% of their maximum heart rate,
ensuring they do not place too much stress on their hearts. Those who
are already relatively fit can exercise between 60%–80% of their maximum heart rate.
25
How can MIO help me monitor my heart rate and exercise intensity?
You can use MIO to measure your current heart rate (CHR) during exercise,
to see how closely it matches your target. When you place your fingers on
MIO’s sensors, MIO calculates and displays your CHR. MIO gives you both
the number of beats per minute and, more important, the percentage of
maximum heart rate. You can use this percentage to gauge whether you
need to increase or decrease the intensity of your work out.
How do I know what level of intensity I should be at?
People have different reasons to exercise: to increase cardiovascular
health, to recuperate after heart surgery, to lose weight or to increase
athletic performance. Therefore, not everyone needs to exercise at the
same intensity. There are five heart rate zones based on the percentage
of maximum heart rate.
Determine your goal and exercise at a level that keeps you within one
of the following zones:
26
Heart Rate Zone
% of Max Heart Rate
Intensity of Exercise
Health Zone
50–60%
Brisk walking; improves health, but not necessarily
fitness (i.e. strength/endurance); good for warm up
and cool down sessions; helpful for many patients
with heart disease, obesity and arthritis; breathing
is comfortable, talking is easy.
Conditioning
Zone
60–70%
Slow jogging; suitable for beginners and warm
ups; longer sessions required to burn fat and lose
weight; breathing more noticeable, but conversation still fairly easy.
Aerobic
Fitness Zone
70–80%
Easy running; increases fitness, improves
strength and endurance; burns both fat and
carbohydrates equally; breathing becomes
harder, but conversation still possible.
Anaerobic
Power Zone
80–90%
Fast running; shorter (1 hour) sessions for
athletic training to increase performance; heavier
breathing.
Competitive
Training Zone
90–100%
All-out running; short bursts used in interval training by athletes and in sprint activity in most sports;
quite heavy breathing.
27
How often should I check my heart rate while exercising?
Check your heart rate whenever your excercise intensity changes. As a
beginner, check you hear rate when you feel difficulty in talking with an
exercise partner or if you feel labored while breathing. If your percentage
of maximum heart rate exceeds your target heart rate, slow down.
My heart rate seems to go over 80% easily. How can I keep it below this?
Reduce the intensity of walking or running until your heart rate slows.
After a few months of training, you can use MIO to measure your resting
heart rate. You will likely find that it has dropped several beats.
My heart rate spikes quite high early in my run and then drops later.
Should I maintain the same pace and wait for my heart rate to drop,
or should I slow down initially and speed up later?
Warm up and cool down at approximately 60% of MHR. Only after warm-up
should your intensity reach the target heart rate.
Should I try to keep my heart rate in the same range throughout
my work out?
Most people find that exercising at only one fixed or target heart rate (usually the “fat-burning zone”) does not work for them – they are becoming
less fit and gaining more fat every year. People need to learn the new way
of training – strap on a MIO and train within multiple zones to get fit!
28
What is the fat-burning zone?
This is equivalent to the conditioning zone – exercising at 60%-70% of MHR.
Because the body burns more fat relative to carbohydrates in this zone,
many believe you can burn more fat if you exercise at this lower rate.
So is the fat-burning zone the best one to help me lose weight?
Not necessarily. We burn fat in all the heart zones – the burn rate is the
key factor. It’s true that your body does burn a greater percentage of fat
when you exercise at a moderate intensity (60–70% of MHR). But as you
increase the intensity of your work out, you burn more total calories,
including a higher total amount of fat. At the higher intensity level, you
may burn a lower percentage of fat in comparison to carbohydrates, but
you still burn more total fat during the same period of time than you do
at the lower intensity. Exercising in the Aerobic Fitness Zone (70–80%) for
the same amount of time helps you lose more weight.
On the other hand, if you have been exercising hard but not losing weight,
then you might have been working out too hard for too short a period. To
burn more total calories, you may need to increase your exercise time at a
lower intensity. Remember, human physiology works on the principle of
individuality – each person burns fuels unique to their physiology.
Will I burn even more calories and/or fat if I exercise in the anaerobic
power zone (80–90% MHR)?
Yes and no. Yes, you will burn more calories per unit of time, but you will
not be able to sustain this workload for very long. When exercising, stick
29
to the aerobic fitness zone. Try working out as long as you can, as close as
you can to your anaerobic threshold in order to burn the most calories.
Will exercising help my body to burn fat even at rest?
Yes. Fit and unfit people burn fat differently. Muscle cells do have a higher
metabolic activity than fat cells and burn more fat during recovery and rest.
Does weight training, in addition to aerobic exercise, help me to lose
more weight?
Yes. Your body is composed of slow twitch cells and fast twitch cells.
Aerobic activity (walking, less intense running) activates slow twitch cells
while anaerobic activity (weight training and fast running) stimulates
fast twitch cells. If you exercise only aerobically, you are not developing
all your muscle cells. Adding weight training develops fast twitch cells,
increasing your metabolism and helping you lose more weight.
Between the ages of 30 and 70, your fat free mass (muscle) declines by
about 40%. Muscle loss is thought to be the single most important reason
you store more fat as you age. The loss of muscle and resulting metabolic
slow down makes you susceptible to gaining fat. Each pound of muscle
burns approximately 50 calories a day. A loss of just 1/2 pound of muscle
(25 calories expended daily) could theoretically cause you to gain 2.6
pounds of fat in a year.
30
Does my fitness level influence my heart rate? Can I expect changes
as my fitness level improves?
As you gain cardiovascular fitness, your resting heart rate may decrease.
Also, your heart rate should decrease more rapidly after exercise. Remember to reset your resting heart rate on MIO periodically to ensure that your
calorie burn calculations remain accurate.
MIO 3500 CALORIE COUNTDOWN AND
WALK/RUN PROGRAM
The 3500 Calorie Countdown is based on a simple principle: each pound
of weight consists of 3500 calories. You can lose one pound of weight
per week if you burn an extra 3500 calories each week—that’s just 500
calories per day! Over 6 months, if you burn off 500 calories more than you
consume each day, you could lose 26 pounds! The National Institutes of
Health (NIH) recommends a gradual weight loss, as those who lose weight
slowly tend to keep it off after one year.
Here’s a proven introductory program to help you build up to burning
3500 calories each week by gradually increasing the intensity, duration
and frequency of your workouts. Since you burn approximately 250 calories during a moderate 45-minute workout, burning 500 calories can be
a challenging goal: not many of us could burn that many calories right
away! Just as you need to be patient about losing weight gradually to
achieve long-term results, you need to allow yourself to build up slowly
31
to burning 500 calories a day. If you set unrealistic goals, you may find
yourself giving up before long.
The 3500 Calorie Countdown combines a Walk/Run program with an alternating Cardio, Strength and Flexibility program that eases you into exercising regularly and gradually builds up your endurance. Remember to warm
up and cool down for 5-10 minutes at the beginning and end of each session,
gently stretching your hamstrings, quadriceps, lower back, shoulders and
neck. You won’t need any additional tools or equipment—just add these
simple, effective exercises to your existing workouts and alternate them
with the Walk/Run program to build Cardio, Strength, and Flexibility.
Using MIO and doing the 3500 Calorie Countdown will result in weight
loss. Bear in mind that once you lose weight, keeping it off is the next
challenge. By consuming only enough calories to maintain your desired
weight and continuing with your exercise regimen, you will keep those
pounds off. However, unless you change your eating and exercise patterns
permanently, you risk regaining lost pounds in 1-5 years. While a recent
study by Dr. Eric Ravussin of the Pennington Biomedical Research Centre
finds that restricting calories and exercising are equally effective in losing
weight, he notes that health and longevity appears to improve for those
who exercise. Moreover, the National Weight Control Registry (NWCR),
which records information on people who have lost at least 30 lbs and
kept it off for more than a year, reveals that 90% of those who keep off
the weight engage in exercise.
32
Use MIO* to time your intervals using the Walk/Run Dual Interval Timer,
and keep track of you heart rate—aim for 55%-60% of your maximum
rate while walking, and 60%-75% of your maximum rate while running.
MIO’s Timer Mode has a convenient Walk/Run Timer that allows you to set
automatic alternating times for the walking and running segments of this
program (see USING THE TIMER section in the MIO User Guide).
Refer to MIO’s 3500 Calorie Countdown section in your User Guide to set
up your MIO for the 3500 Calorie Countdown program. Start by setting
realistic goals—burning 3500 calories might take 4 weeks when you start
and as you build up your fitness and endurance, your goal will be to accomplish this in a shorter period of time.
Combine Cardio, Strength, and Flexibility workout s with your
Walk/Run program:
• Try the Walk/Run program one day, then alternate with Workout A or
Workout B the next day.
• Follow the increase in intensity and duration with the Walk/Run
program from week to week.
• For variety try interchanging exercises from Workout A & Workout
B and mix them up to create your own favorite workout—each one
includes a Cardio, Strength, and Flexibility component.
• Try to exercise for at least 30 minutes, and then gradually build up to
45 minutes and then 60 minutes.
33
• Use your watch to track the calories you burn and as a heart rate
tool to monitor and increase intensity. Remember to check your
heart rate often throughout your workouts to get the most accurate
calorie burn reading—about every 3 minutes or when the intensity
or activity in your workout changes.
Go to our website for more exercise tips and instructions, workouts, personal training advice, and diet & health information – www.miowatch.com
The MIO 3500 Calorie Countdown is one exercise program to help you
achieve your health and fitness goals. Please consult a physician before
beginning any new exercise program.
* MIO models that include the Walk/Run Dual Interval Timer include the
MioSHAPE ELITE, MioMOTIVA (including petite), and MioDRIVE
WALK/RUN SCHEDULE
1
Week
34
Session 1
35 minutes
Run 30 seconds. Walk 4 minutes and 30 seconds.
Do this 7 times.
Session 2
40 minutes
Run 30 seconds. Walk 4 minutes and 30 seconds.
Do this 8 times.
Session 3
40 minutes
Run 30 seconds. Walk 4 minutes and 30 seconds.
Do this 8 times.
Session 1
Run 1 minute. Walk 4 minutes. Do this 9 times.
2
45 minutes
Session 2
40 minutes
Run 1 minute. Walk 4 minutes. Do this 8 times.
Week
Session 3
40 minutes
Run 1 minute. Walk 4 minutes. Do this 8 times.
Session 1
3
50 minutes
Run 1 minute and 30 seconds. Walk 3 minutes and
30 seconds. Do this 10 times.
Session 2
40 minutes
Run 1 minute and 30 seconds. Walk 3 minutes and
30 seconds. Do this 8 times.
Week
Session 3
50 minutes
Run 1 minute and 30 seconds. Walk 3 minutes and
30 seconds. Do this 10 times.
Session 1
55 minutes
Run 2 minutes. Walk 3 minutes.
Do this 11 times.
Session 2
45 minutes
Run 2 minutes. Walk 3 minutes.
Do this 9 times.
Session 3
50 minutes
Run 2 minutes. Walk 3 minutes.
Do this 10 times.
Session 1
60 minutes
Run 2 minutes and 30 seconds. Walk 2 minutes
and 30 seconds. Do this 12 times.
Session 2
60 minutes
Run 2 minutes and 30 seconds. Walk 2 minutes
and 30 seconds. Do this 10 times.
Session 3
50 minutes
Run 2 minutes and 30 seconds. Walk 2 minutes
and 30 seconds. Do this 10 times.
4
Week
5
Week
35
6
Week
7
Week
8
Week
9
Week
36
Session 1
Run 3 minutes. Walk 2 minutes.
65 minutes Do this 13 times.
Session 2
Run 3 minutes. Walk 2 minutes.
50 minutes Do this 10 times.
Session 3
Run 3 minutes. Walk 2 minutes.
55 minutes Do this 11 times.
Session 1
Run 4 minutes. Walk 2 minutes.
60 minutes Do this 10 times.
Session 2
Run 4 minutes. Walk 2 minutes.
54 minutes Do this 9 times.
Session 3
Run 4 minutes. Walk 2 minutes.
54 minutes Do this 9 times.
Session 1
Run 5 minutes. Walk 1 minute.
60 minutes Do this 10 times.
Session 2
Run 5 minutes. Walk 1 minute.
48 minutes Do this 8 times.
Session 3
Run 5 minutes. Walk 1 minute.
54 minutes Do this 9 times.
Session 1
Run 7 minutes. Walk 2 minutes.
63 minutes Do this 7 times.
Session 2
Run 7 minutes. Walk 2 minutes.
54 minutes Do this 6 times.
Session 3
Run 8 minutes. Walk 2 minutes.
50 minutes Do this 5 times.
10
Week
11
Week
12
Week
13
Week
Session 1
Run 10 minutes. Walk 1 minute.
44 minutes Do this 4 times.
Session 2
Run 20 minutes. Walk 1 minute. Run 20 minutes.
41 minutes
Session 3
Run 22 minutes. Walk 1 minute. Run 22 minutes.
45 minutes
Session 1
Run 25 minutes. Walk 1 minute. Run 25 minutes.
51 minutes
Session 2
Run 30 minutes. Walk 1 minute. Run 25 minutes.
56 minutes
Session 3
Run 40 minutes. Walk 1 minute. Run 10 minutes.
51 minutes
Session 1
Run 45 minutes. Walk 1 minute. Run 20 minutes.
66 minutes
Session 2
Run 50 minutes. Walk 1 minute. Run 15 minutes.
66 minutes
Session 3
Run 45 minutes.
45 minutes
Session 1
Run 50 minutes.
50 minutes
Session 2
Run 40 minutes.
40 minutes
Session 3
Run 60 minutes (approximately 10 km).
60 minutes
37
WORKOUT A
CARDIO SECTION
EXERCISE — SKIPPING FOOTWORK
SETUP
Elevates heart rate and builds coordination. If you own a skipping rope,
skip for 5–10 minutes, testing heart rate frequently – every 3 minutes. If
you don’t have access to a rope, you can still go through the motions of
skipping by doing the footwork.
ACTION
Create footwork patterns – with or without a rope. Try hopping on one
leg and then change to the other leg. Or try switching your feet, front and
back like scissors, and side-to-side like jumping jacks. Skipping can be
interesting and fun; the more you do it, the better you become.
Level:
Beg
Mod
Adv
Time:
5 min.
7 min.
10 min.
38
EXERCISE – RUNNER’S STRETCH SWITCHES
SETUP
Elevates heart rate and improves leg and hip strength. Start in a runner’s
stretch position with your right knee bent and right foot positioned between your two hands, which are placed on the floor. Your left foot extends behind you, ball of the foot on the floor.
ACTION
From runner’s stretch position, exchange your feet as quickly as possible while keeping your hips as low as possible. If you’re just starting
out, exchange slowly and increase the speed and depth of your position
over time.
Level:
Beg
Mod
Adv
Sets:
1
2
2
Reps:
10
10
10 singles
Switches
10 doubles
39
EXERCISE – JABS & PUNCHES
SETUP
Elevates heart rate and builds coordination, and shoulder strength.
You require only your arms and legs for this fun, dynamic activity for
your workout.
ACTION
Feet shoulder width apart – now step forward with the left foot into a
natural stance and put a slight bend in the knees. This is your natural
punching stance. Raise hands to eye level – arms bent at 45, and form
a fist with your thumb on the outside. Now jab – a short straight punch
directly in front of you with your left hand. Concentrate on keeping your
hands up! Switch your stance – right food forward and jab with the right
fist. You can build on this by following up with a second punch with the
rear hand. Do it to music or with a workout partner!
Level:
Beg
Mod
Adv
Sets:
2
4
4
Reps:
10 ea.
10 ea.
10 singles
Lef t arm, Right
arm
40
10 doubles
STRENGTH SECTION
EXERCISE – PLANK
SETUP
Strengthens core and stabilizes the spine. As a beginner, form a bridge
by kneeling down and resting upon your forearms and knees. Contract
abs, keeping buttocks relaxed; this will help stabilize your torso. As you
improve, perform the exercise from your forearms and toes so there
is a straight line formed with your body, running from your shoulders
down to your feet.
ACTION
Draw your stomach in and up while keeping your back flat, and hold. Ensure you don’t flex or extend your spine, but rather hold a neutral spine
position throughout. You will feel a burning sensation deep in your stomach indicating you are doing the exercise correctly.
Level:
Beg
Mod
Adv
Sets:
1
3
3
Time:
30 sec.
30 sec.
1 min.
41
EXERCISE – SQUATS
SETUP
Strengthens quadriceps, hamstrings, and lower back, and stabilizes core.
The squat is often called “the King of exercises” because it is capable of
inducing better muscle growth than almost any other exercise. Stand with
feet together and hands clasped together in front of your chest.
ACTION
Step forward with one foot and bend the legs at the knees and hips, lowering the torso between the legs. The torso remains upright throughout
the movement and acts as a supporting structure. Proper technique
is critical - the back must be kept straight and never rounded. Hold
the position for 5 seconds and then reverse the direction to stand up
straight again with feet together. Alternate legs.
Level:
Beg
Mod
Adv
Sets:
1
2
2
Reps (each side):
10
10
20
42
EXERCISE – CRUNCHES
SETUP
Strengthens core. Lie on the floor with knees bent and in line with hips.
Contract abs, keeping buttocks relaxed.
ACTION
Place your hands on either side of your head and execute the exercise by
crunching your abs forward, so as to touch your elbows to your knees.
Really focus on keeping your midsection contracted throughout the entire
exercise. Lift and curl, gazing upward. Slowly lower your body back to the
start position and repeat.
Level:
Beg
Mod
Adv
Sets:
1
2
3-4
Reps:
10
10
10
43
FLEXIBILITY SECTION
EXERCISE – SIDE-BEND STRETCH
SETUP
Lengthens and strengthens abdominals and spine extensor. Stand with
feet together and hands placed together in prayer position, with arms
extended above the head. Feet are grounded, body is tall, and shoulders relaxed.
ACTION
Keeping shoulders, mid-section and hips square, bend sideways from the
waist to the right side creating a long strong line from left hip to fingertips.
Try not to tilt forward or backward and keep torso engaged. Switch sides.
Deepen stretch and hold for longer time periods to challenge.
Level:
Beg
Mod
Adv
Sets:
1
2
2
Time (each side):
30 sec.
30 sec.
1 min.
44
EXERCISE – WARRIOR STANCE
SETUP
Stretches the chest, shoulders, neck, and groin. Strengthens the shoulders,
arms, legs, and the muscles of the back. Stand tall, arms at your sides.
ACTION
On your exhale, step forward with the right foot. Raise your arms above
your head (and parallel to each other). Turn your rear foot out to the
left and align the right heel with the left heel. Exhale and rotate your
torso to the right, squaring the front of your pelvis as much as possible.
With your left heel firmly anchored to the floor, exhale and bend your
right knee over the right ankle so the shin is perpendicular to the floor.
Reach strongly through your arms, lifting the ribcage away from the
pelvis. If possible, bring the palms together. Keep your head in a neutral
position, gazing forward, or tilt it back and look up at your thumbs.
Level:
Beg
Mod
Adv
Sets:
1
2
2
Time (each side):
30 sec.
30 sec.
1 min.
45
EXERCISE – TOE TO TOE
SETUP
Strengthens torso, and increases hamstring and hip flexibility. Stand
with legs straight and feet wide apart. Open and lengthen arms out
to the side.
ACTION
Bend at the hips so that your chest is parallel to the floor and arms
are outstretched to the sides. Now rotate your torso so that your
abs, chest, and outstretched arms turn left and perpendicular to the
floor – place your right fingers or flat hand on the floor in the center
of the your body and left arm reaches to the sky. Switch and place the
left hand to the floor and rotate to the right. Hold each stretch for 30
sec. Now try doing it quickly, keeping arms straight and reaching for
the feet. Remember to rotate your torso and look in the direction to
which you are opening.
Level:
Beg
Mod
Adv
Sets:
1
2
3
Reps:
10
10
10
46
WORKOUT B
CARDIO SECTION
EXERCISE – MONKEY JUMPS
SETUP
Elevates heart rate and builds strong leg and hip muscles. Think of them
as fun squats! Start without jumps if you’re a beginner; this motion is still
hard work without jumping. To increase intensity, jump higher, faster,
and add reps.
ACTION
Legs shoulder width apart – crouch down, bend knees and touch both
hands to the floor; from there, launch into the air into a jumping motion
like you’re dunking a basketball. If not jumping, simply stand up and raise
your hands to the sky. Squat back down and complete reps.
Level:
Beg
Mod
Adv
Sets:
1
2
3
Reps:
10
10
10
47
EXERCISE – JUMPING JACKS
SETUP
Elevates heart rate and builds coordination, leg & shoulder strength. A new
variation on the classic. 3-part Jumping Jacks offer a more interesting and
challenging way to use jumping jacks – with or without jumping!
ACTION
Feet together, arms at your sides. Jump out to a squatted horse stance
with knees bent and arms outstretched at shoulder height. Sit into a deep
strong stance – you can even pause here and take a deep even breath.
Spring back into feet together, arms at your side. Complete the 3-part
jumping jack by hopping to open legs in a straight leg stance with arms
and hands coming together overhead. Back to feet together, arms at your
sides. Repeat the pattern. Build this pattern by practicing regularly, and
challenge yourself with speed over time.
Level:
Beg
Mod
Adv
Sets:
1
2
3
Reps:
10
10
10
48
EXERCISE – BURPIES
SETUP
Elevates heart rate and builds great core, leg, and arm strength. Everyone’s favorite!
ACTION
Start in a standing position and then bend your knees and squat down
so that your hands are placed on the floor. Kick your legs back so they are
behind you and you are in the ‘up’ position of a push up. Then hop your
legs back under you into a squat position again or walk them there if you
are beginning. Spring up as high as you can into a full jump or stand tall,
returning once again into your squat position so you are ready to kick
your legs back to complete the next sequence. Continue these actions
in a fluid motion until you have completed your reps.
Level:
Beg
Mod
Adv
Sets:
1
2
2
Reps:
8
8
10
49
STRENGTH SECTION
EXERCISE – HORSE-RIDING STANCE
SETUP
Strengthens abdominals, legs, back, and glutes. Extend arms out to the
side and walk feet out to elbow distance apart. Sit straight down like
you’re about to sit on a stool. Keep back straight, shoulders directly over
hips and feet pointing forward as much as possible. To intensify, extend
arms directly in front of you and keep level.
ACTION
Sit into this stance and focus on your breathing – the deeper and longer
you hold this position, the stronger and more focused you will become.
Keep mid-section engaged, shoulders relaxed and body tall. Soon, you
will be able to sit lower and hold for longer periods of time. Raise your
arms in front of you or above your shoulders to intensify.
Level:
Beg
Mod
Adv
Sets:
2
2
3
Time:
20 sec.
30 sec.
30 sec.
50
EXERCISE – CYCLING KNEE RAISES
SETUP
Strengthens core and increases hamstring flexibility. Lie on the floor (on
your back) with legs extended. Place open hands above your chest and
use them as a target for your knee.
ACTION
Draw one knee up at a time towards your chin until your knee makes
contact with your hands. Keep back flat on the floor, toes pointed, and
your heel close to your hamstring as you draw the knee up. Alternate right
and left legs – driving the knee up to your hands quickly and then return
to legs extended. If you want to challenge yourself, hold your head up
while you perform this exercise.
Level:
Beg
Mod
Adv
Sets:
1
2
3
Reps (each side):
10
10
10
51
EXERCISE – PUSH UPS
SETUP
Strengthens core, chest, arms, and shoulders. Start in a planked position on the hands and toes (or knees if beginning) with body straight
and strong.
ACTION
While performing this classic exercise, remember to keep your body as
flat as possible (don’t let your back arch upward or downward). Engage
your core and try to go as far down to the ground as possible. Be sure
you hands are no more than shoulder width apart so you are effectively
targeting your triceps muscle.
Level:
Beg
Mod
Adv
Sets:
1
2
3
Reps:
10
10
10
52
FLEXIBILITY SECTION
EXERCISE – SITTING LEG STRETCH
SETUP
Strengthens and lengthens abdominals and spine extensors; increases hip
and hamstring flexibility. Sit on the floor with legs outstretched to both
sides like a “V”. Lengthen the spine and keep torso engaged.
ACTION
Draw your mid-section and chest towards your right leg, reaching with
both hands towards the feet. Keep your back as straight as possible and
lay the body down towards the leg. Take deep even breaths and lower
your body gradually. Hold for a minimum of 30 seconds and then switch
to the left side. Try the center too!
Level:
Beg
Mod
Adv
Sets:
1
1
2
Time (each side):
30 sec.
1 min.
1 min.
53
EXERCISE – CAT STRETCH
SETUP
Increases back flexibility and releases tension and stress. Kneel on all
fours, knees under hips and hands under shoulders. Spread the fingers
out on the floor with palms flat and contract the abs to bring the head,
neck, and back into alignment.
ACTION
Inhale and tip the hipbones towards the ceiling while drawing the shoulders back and down away from your ears; look up. Exhale and tuck the
chin into chest while pressing your belly towards your spine. Round the
back and feel a stretch down your spine. Repeat for 4 to 6 breaths, moving
smoothly between each move. Deepen the movements over time.
Level:
Beg
Mod
Adv
Sets:
1
1
2
Reps:
4–6
4–6
4–6
54
EXERCISE – BRIDGE
SETUP
Strengthens glutes and stretches lower back. Lie on your back with feet
flat on the floor directly under bent knees and in line with hips. Maintain
this structure throughout the exercise.
ACTION
Squeeze your glutes tightly and slowly lift your tailbone, then buttocks,
and then lower back up in sequence off of the floor, supporting your
weight on your feet and shoulder blades with arms pressing into the floor.
Create a straight line from your shoulders to your knees. Then slowly lower
the bridge from the top down. Keep glutes and torso engaged and work
on controlling the motion.
Level:
Beg
Mod
Adv
Sets:
2
2
4
Reps:
15 sec.
20 sec.
20 sec.
55
Ten Tips for a Running Program
1. Set goals. Our Walk/Run program has you running 10 km at the end
of 13 weeks. Keep a logbook.
2. Stay safe. Carry identification with your name, phone number and
blood type. Wear light-reflective stripes after dark.
3. Wear layers. Remove layers to keep your body cool (some experts
also believe that keeping the body cooler during exercise aids
weight loss).
4. Start your program slowly. Monitor your heart rate to keep to a
moderate, safe pace.
5. Think positively. Focus on the reasons you started running and the
progress you’re making, rather than on any mistakes or perceived
failures. Imagine how good you’ll feel at the end of a run.
6.Run with a group. This helps with motivation.
7. Set aside specific running times. Some people find running in the
morning best. Others need to vary their times to reduce boredom.
Try to keep your commitment to these times.
8. Warm up and cool down properly. Take 5 minutes before and after
your run, jogging lightly at about 55% of your maximum heart rate.
56
9. Stay relaxed. Tensing up may trigger injuries and consumes energy.
Try to keep your shoulders and arms from twisting side to side;
instead, swing your arms comfortably as you do when walking.
10.Listen to your body. To avoid injury, don’t push yourself to train
when you feel stressed, sick or exhausted. Also, rest your body
so that it can recuperate, especially if you train in the anaerobic
zone (including resistance or strength training). Allow a day of
rest between more strenuous exercise sessions. Finally, if you
experience even minor pains, rest and/or see a physician.
57
MioSENSE Cardiac Support
If you have a cardiac condition, or have already had cardiac surgery, your
doctor has probably told you to follow a strict diet and exercise program.
MIO can provide extra support as you follow these regimens.
My heart surgeon recommends I get my weight down to 160 lbs. Can
MIO help me monitor my weight and calorie intake?
Yes. You can calculate a daily calorie target to reach or to maintain a healthy
weight. You can then check the MioTABLES for calories in the food you eat and
enter these numbers into MIO’s memory. MIO keeps a daily running total and
tells you how close you are to your daily target. MIO also measures how many
calories you burn during exercise and deducts this number from your total.
What should my overall cholesterol level be?
One half of all Americans have high cholesterol levels. Your cholesterol
level is measured in milligrams per deciliter of blood or mg/dl.
• Less than 200 mg/dl is desirable
• 200–239 is borderline
• 240 mg/dl and over is high risk
How can I reduce my cholesterol levels?
1. Eat less fat, especially saturated fats. Using MIO’s calorie mode to
record all the calories you eat will make you focus on which foods
you are eating, which will also help you to control your fat intake.
58
The MioTABLES also list fat content so that you can check for and
avoid foods high in fat.
2. Control your weight. Keep track of the calories you eat and burn
each day in MIO’s memory, so that you can lower your total daily
calorie intake to reduce or maintain your weight.
3. Exercise. MIO will measure your heart rate and tell you how many
calories you are burning so that you can get the most from your
exercise sessions.
How much and which kind of fat can I eat?
While you should follow your doctor’s specific orders, a general rule of
thumb is to limit all fats to 30% of your total daily calories, and saturated
fats to no more than 10% of your total daily calories.
Unsaturated fats include:
• Omega-3 fatty acids found in fish, shellfish, soy products, walnuts,
canola and flax oils, wheat germ and leafy green vegetables
• Monounsaturated fats found in almonds, olives, olive and canola
oils, peanuts and avocados
• Polyunsaturated fats found in safflower, corn and sunflower oils
Fats to be wary of include:
• Saturated fats found in red meat, whole-milk products (such as many
cheeses), cocoa butter, as well as coconut and palm oils
• Trans-fatty acids found in many processed foods such as margarine,
fast foods, snack foods, commercially baked goods and baking mixes
59
What should I eat to lower my cholesterol?
A low-fat diet is essential to lowering your cholesterol. While following
the Food Pyramid guidelines in the MioSENSE General Health and Fitness section is a good start, anyone with specific cardiac concerns may
want to follow a strict, low-fat diet. Here are some helpful guidelines on
which foods to choose:
Lean meat, poultry, fish and shell fish:
• Consume no more than 6 cooked ounces per day
• Eat fish 3 to 4 times per week
• Replace meat with a vegetarian entrée once a week
• Cut all fat and remove poultry skin
• Limit high-fat processed meats (salami, hot dogs and sausages)
• Limit duck and goose meat
• Avoid organ meats (liver, kidney, sweetbreads, and brain)
• Limit egg yolks (1 to 3 per week).
Low-fat and non-fat dairy products:
• Skim or 1% milk
• Dry-curd, skim or low-fat cottage cheese, non-fat or low-fat yogurt
• Cheese with 15% fat or less
• Limit cream, sour cream, whipping cream and regular cheese
• Limit whole milk, cream and ice cream
• Limit butter, cheese and foods made with them.
60
Whole grain breads, cereals, rice and pasta.
Unsaturated vegetable oils like canola, olive, safflower and sunflower oils:
• Use sparing amounts of vegetable oils, soft margarine and peanut
butter, preferably those lowest in saturated fats and cholesterol
• Choose light or fat-free salad dressings and mayonnaise
• Eat only small amounts of nuts and seeds
• Avoid saturated oils (coconut, palm and palm kernel oils)
• Limit solid fats (shortening, soft margarine and lard)
• Use low-fat condiments such as mustard, relish, ketchup, salsa
• Avoid high-fat creamy sauces, choosing tomato-based sauces instead
• Limit fried foods
• Check food labels to avoid hydrogenated oils and fats
Low-fat and home-made desserts:
• Choose Angel Food cake, low-fat frozen yogurt, low-fat cookies
• Eat fruit
• Stick to home-made loaves and muffins with no more than 1 /4 cup oil
per loaf or 1 dozen muffins
• Limit high-fat baked goods, ice cream, chocolate.
Low-fat snacks:
• Choose pretzels, plain popcorn, baked chips, cereals, fresh fruit
• Remember to limit even low-fat snacks, as these can have
several calories
61
What methods of cooking can I use to reduce fat?
• Roast meat or poultry using a rack to raise meat, allowing fat to drip away
• Use a moderate temperature (350°) to avoid searing in juices
• Baste with fat-free liquids (wine, tomato juice, or lemon juice)
• Bake in a covered dish with just a little liquid
• Braise or stew with extra liquid, then refrigerate, remove chilled
fat and then reheat
• Poach
• Grill or broil, allowing fat to drip away
• Sauté using a non-stick vegetable spray, a sparing amount of canola
oil applied with a paper towel, or small amounts of broth or wine
• Stir-fry using a sparing amount of peanut oil
• Microwave, draining fat between two paper towels during cooking
• Steam
How can I cut fat without losing all the taste?
• Drain browned meat in a paper-lined strainer
• Make gravy without fat by blending a tablespoon of cornstarch and
1 cup of room-temperature broth, then add this to the rest of the
broth (heated) and simmer to thicken
• Use just one egg yolk in an omelet, adding extra egg whites, or
use an egg substitute product
• Drain and rinse in water canned tuna, salmon and sardines
• Steam or bake vegetables without overcooking to retain flavor
• Blend creamy salad dressings with low-fat yogurt
62
• Add finely chopped vegetables to ground poultry or meat
• Serve smaller servings of foods with fat and larger portions of those
without fat (pasta, rice, beans and vegetables)
• Add herbs and spices for extra flavor.
How can I limit my fat intake when I’m ordering in a restaurant?
• Ask for healthier side dishes such as steamed vegetables instead
of french fries
• Choose lean meat and fish or skinless chicken
• Choose entrées that are broiled, baked, grilled, steamed or poached
• Select more vegetarian dishes, requesting that they be served
without butter or sauces
• Use squeezed lemon juice as a salad dressing
• Choose baked, boiled or roasted potatoes (without butter or sour cream)
• Have fresh fruit or fruit sorbet for dessert
• Find out what low-fat or fat-free choices are available
• If nothing on the menu is suitable, ask if you can have a fruit or
vegetable platter
What kinds of dishes should I order in ethnic restaurants?
• Asian. Stir-fried or steamed chicken, fish or vegetable dishes;
steamed rice
• Italian. Marinara sauces; fish or meatless pasta dishes; plain bread;
limited grated parmesan cheese
• Mexican. Salsa or picante sauces; corn tortillas; soups, salads and
fresh seafood
63
My lipid clinic tells me that 30% of my daily calorie limit can consist
of fat (with a limit of 10% of saturated fat). Why am I allowed this?
Not all fats are bad fats; some actually contribute to good health. Fats
provide the essential fatty acids for healthy skin, and they are a component of important hormone-like substances that help your body absorb
the fat-soluble vitamins A, D, E and K, and promote digestion. Finally,
unsaturated fats actually lower cholesterol levels. People who have a
balance of carbohydrates, protein and fat in their diet, and who meet
their daily calorie target, will burn off these fat calories, rather than storing it in their bodies.
If I consume more than 60–70 grams of fat per day, my doctor tells
me I will need to burn off the extra calories to prevent the body from
storing them as fat. Can MIO tell me whether I’m burning off those
calories?
Yes. You need to note how many grams of fat you have consumed over
your daily limit. Multiply this number by 9 (because there are 9 calories in
each gram of fat). If you consume 10 grams of fat over your daily 60 gram
limit, you will need to burn off 90 extra calories. When you exercise or go
for a walk that day, use MIO’s stopwatch mode to determine how many
calories you are burning. Then increase the length or intensity of your
exercise to burn off those extra 90 calories. Or schedule an extra exercise
session and use MIO to check that you burn off those extra calories.
64
How many calories do I burn while walking?
It varies from person to person, but most people burn about 300–350
calories per hour walking at a moderate speed of 3 mph. MIO can provide
you with a more accurate reading.
If I know I am going out to a special dinner of steak and lobster, can I
somehow compensate for the extra calories before or after?
Decide on the portion size of the foods you will allow yourself and check
the calorie content in the MioTABLES. Try to exercise sometime during the
day at a sufficient length of time to burn off those calories. It’s best if you
can balance your calories within a single 24-hour period. And it’s best to
strictly limit “special dinners.”
How much should I exercise each day? What kind of exercise would
be best?
Only your doctor can tell you how much and what kind of exercise you
need. Very often those with cardiac conditions are counselled to warm up
for 10 minutes, walk for 20 to 30 minutes and then cool down for 5 minutes,
3 to 4 times per week. However, different cardiac conditions require different programs, so be sure to consult with your cardiologist or rehabilitation
specialist. Whatever form of exercise you choose and wherever you go, MIO
can help you monitor your heart rate and calories burned.
65
The doctor says I must get my heart rate up while walking or exercising. How do I know what my heart rate should be?
Only your cardiologist or rehabilitation specialist can tell you what your
target range should be. MIO displays both the actual heart rate and a
percentage of maximum heart rate (MHR). The average, healthy person
will exercise at 55%–75% of maximum heart rate. However, people with
cardiac conditions usually take medication that affects their heart rate
reading, so the standard formulas and percentages that MIO uses and
displays do not apply. Nevertheless, you can still use MIO. You can undergo
a stress test while on your current medication and using the results from
this test, your cardiologist or rehabilitation specialist can determine the
correct target range. MIO displays your heart rate in beats per minute.
You can ignore the percentage of maximum heart rate; just focus on your
actual heart rate.
Can MIO tell me whether I am raising my heart rate high enough?
Once your cardiologist or rehabilitation specialist has determined your
target heart rate range, you can check your heart rate periodically during
exercise using MIO. Increase or decrease your exercise intensity level in
order to hit your target rate.
66
I’m a little concerned about overdoing it and putting a strain on my
heart. Can MIO tell me when I’m pushing too hard?
Once your safe target range is determined, you can periodically check
your heart rate during walks or work outs to ensure you are not exercising too strenuously.
How long should I keep my heart rate up for?
Check with your cardiologist or rehabilitation specialist – the norm is
20 to 30 minutes.
Does it take longer to raise my heart rate when I’m in poor or
weak shape?
Actually, most people in poor or weak shape find their heart rates rise
more quickly. There are many factors that affect how quickly your heart
rate rises, from fitness level to genetic make-up. If you have any concerns,
consult your physician.
Ten Safety Tips for a Cardiac Walking Program
1. Don’t eat and walk. Go for your walk before a meal or wait at
least 2 hours after eating.
2. Take things easy. Don’t overdo it the first few times out.
3. Know your target heart rate. Use MIO to help you stay within
your target range. If you are on medication, ask your doctor
what this range should be.
4. Warm up at a slow pace. Then walk briskly to get your heart rate up.
67
5. Stop walking if you experience pain or dizziness. Rest until these
disappear and then walk home. If these symptoms continue, see
your doctor.
6. Drink water a little at a time before, during and after your walk,
especially if it is warm out.
7. Dress in layers if it is cold out so that you can peel off clothes as
you become warm. The outer layer should keep the wind out.
8. Face the traffic as you walk and choose well-lit streets.
9. Keep the volume on your headset low so that you can hear
on-coming traffic.
10.Bring identification and money in case you need to make
a phone call.
68
The MioSENSE Weight
Management Program
MioSENSE can help you to reduce or maintain a desirable weight. The following is a broad overview of the necessary steps to achieve this. Later
in this booklet you will find the tables, detailed instructions and other
information you will need to follow these steps.
Designing Your Personalized Weight
Management Program
1. What would you like to weigh? If you want to gain or lose weight,
decide how much.
2. How long do you want your weight loss/gain program to take?
3500 Calories is equivalent to one pound of weight, so think about
losing/gaining 1 pound per week because slow, steady weight
change is more likely to be permanent.
3. Decide how many calories your body needs to function in your daily
routine. This is your daily calorie requirement.
4. Set a limit on the number of calories you eat daily so that you eat
fewer or more calories than your daily requirement: this limit is
your calorie target.
69
5. Program this target, as well as your birth month and year, gender,
weight and resting heart rate into MIO’s memory.
6. Using the MioTABLES, check the number of calories you consume
throughout the day and enter these into MIO’s memory. MIO keeps
a tally of the calories you consume, letting you know how close you
are to your target.
7. When you exercise, take your heart rate periodically while in
stopwatch mode and MIO will tell you how many calories you are
burning and subtract them from your total, again showing you how
close you are to your target.
8. If you get too close to your daily target, simply eat less or exercise more.
9. Is your lifestyle changing? Are you becoming more active? Are you
beginning to lose weight? Go back to Steps 3 through 5. Update your
daily requirement and your target in MIO’s memory. MIO’s calculations
will be more accurate if you keep this information up-to-date.
10.When you reach your goal, don’t become complacent or rest on
your laurels. Continue to use MIO to keep track of your calories so
that you stay at a healthy weight. The MioSENSE program is about
permanently changing your eating and exercising habits for lasting
health benefits.
70
Eating Well and Counting Calories
Why is it important to maintain a certain weight?
Weight continues to be one of the most pressing health issues Americans
face today. If we define “overweight” as 20% above “desirable weight,”
then over one third of adult Americans are overweight. Those who are overweight have a greater risk of coronary heart disease, type II diabetes, stroke,
certain cancers (including colon, rectum, prostate, uterus, biliary tract, breast
and ovary), as well as degenerative joint disease of both weight bearing and
non-weight bearing joints, diseases of the digestive tract (gallstones, reflux
esophagitis), thromboembolic disorders, heart failure, respiratory impairment
and skin disorders. Should all Americans reach a healthy body weight, experts
estimate that life expectancy would increase by 3 years, coronary heart disease
would decrease by 25% and congestive heart failure and stroke by 35%.
How successful are dieters in reaching their desired weight?
Whether motivated by a consciousness of these or other health risks, or
simply by a desire to feel healthier, approximately 50% of women and
25% of men are inspired to diet at any specific time. However, their good
intentions are often frustrated. In most standard, controlled studies, only
20% of the subjects at the two-year follow-up had lost 20 pounds, and
only 5% had lost 40 pounds.
71
What is the key to success?
Studies have shown that success relies not on quick-fix solutions, but
on lasting behavioral modification – you have to start eating well and
exercising regularly. Since most successful dieters plan and record both
their meals and their exercise, you need to take some time to assess your
lifestyle, do the math, set up a schedule, program MIO and start counting calories. Recent USDA studies have shown that 80% of people that
successfully lost weight – and kept it off – did so by following the food
pyramid and counting calories.
Why is it important to count calories?
Researchers have found that weight management comes down to a simple
fact: count your calories and the pounds look after themselves. MIO’s calorie management features enable you to record your calories consumed
and set daily calorie targets. A University of California, San Francisco
(UCSF) study (among many others) notes that the most important element
to losing 1 pound per week is to limit your daily calories to 500 less than
what you need to maintain your current weight. MIO makes counting and
recording calories simpler and more convenient than ever before.
Why is counting calories the most effective means of managing
your weight?
The answer is a simple mathematical calculation: if you eat and drink more
calories than you burn in a day, your body stores the extra calories as fat.
Each pound of fat consists of 3,500 calories. Even a modest reduction in
72
your weight requires you to burn a lot of calories. It is best to spread this
change over a reasonable length of time. That’s why participating in the
3500 Calorie Countdown is a great way to get to and stay at your desired
healthy weight. When you burn an extra 500 calories per day through
exercise and healthy diet, and reach your target of 3500 calories - you will
lose a pound of weight. Conversely, if you wish to gain weight, you would
add 500 to 1,000 calories to your daily calorie requirement. Your daily
requirement is the number of calories you need to perform your average
daily activities based on your lifestyle and activity level. You can work this
out using a simple formula found in your MIO User Guide.
Why is counting calories more effective than other diets I’ve heard
about or tried?
High-protein/low-carbohydrate diets help you to lose weight, but may
not provide your body with sufficient nutrients and could lead to kidney
problems. Diet drugs and diet supplements also help you to lose weight,
but not to keep it off. Both these quick fixes work only while you are using
them. On the other hand, counting calories helps you to focus on nutritional, lower-calorie foods and on regular exercise. This will lead to a
healthier lifestyle that produces lasting changes.
How can I lose weight quickly?
You shouldn’t. Researchers find that a slow but steady weight loss, accompanied by changes in your eating and exercise habits, is more likely
to be permanent. Fad or crash diets tend to show short-term results,
73
with the weight returning when you revert to old eating habits and a
sedentary lifestyle.
Should I try to avoid all fat?
While it may appear that avoiding fat is the most natural way to lose
weight, it isn’t. It is natural for your muscle cells to burn fat during low
intensity or aerobic activity, so totally avoiding fat is not necessary. Many
fat-free or low-fat foods are also packed with other calories. What’s more,
fat provides the essential fatty acids for healthy skin and important hormone-like substances, help your body absorb the fat-soluble vitamins A,
D, E and K, and promote digestion. Finally, unsaturated fats actually lower
cholesterol levels. You should limit all fat to 30% of your total daily calories, and saturated fat to no more than 10% of your total daily calories.
Should I drastically reduce carbohydrates?
Carbohydrates fuel your body, so again, be selective. Choose more of the
complex carbohydrates found in beans, brown rice, oats, whole-wheat
pasta or bread and some whole fruit that are processed slowly and are
less likely to be stored as fat. Eat fewer foods with simple carbohydrates
such as table sugar, white bread, pasta and rice, as well as potatoes and
fruit , which are all processed more quickly and are more likely to be
stored as fat.
Will caffeine dampen my appetite?
No. However, caffeine does affect your metabolism, increasing your
body’s ability to burn circulating fatty acids.
74
Do I have to deny myself my favorite foods to lose weight?
If you deny yourself the foods you love, you will likely break down and
binge at some point. Budget your calories to include a few treats or add
extra exercise to burn them off.
How much water should I be drinking?
Eight glasses of water per day is recommended for sedentary people, but
when you exercise, you’ll need more – about a quart of water for every
1,000 calories you burn.
Implementing Helpful Routines
Should I keep a daily record of everything I eat?
Yes. The two most important elements in a successful weight management program are planning and recording your meals and exercise sessions. MIO makes this easy for you, by keeping track of all the calories
you eat and burn.
Should I measure all my food?
It helps. Initially, you should buy a small scale and weigh all the food you eat
at home. After a while you will learn approximate sizes and volumes.
75
How often should I weigh myself?
Once a week. This gives you an accurate sense of your actual weight loss.
But if you exercise, you will gain muscle mass, which weighs more than
fat, meaning your weight may remain constant or even increase initially.
However, you should lose inches, and you will feel fit and strong – a much
more satisfying result than lost pounds.
Can I skip a meal, such as breakfast, to reduce my caloric intake?
If you starve yourself for all or part of the day, you might binge, consuming
more than your daily calorie target. It’s better to eat breakfast for more
energy throughout the day, and to eat regularly all day.
Should I eat frequent, smaller meals, rather than just three a day?
Many nutritional advisors suggest this. Eating six meals a day is beneficial
for lowering your Low Density Lipoprotein (LDL) cholesterol. In the European Journal of Clinical Nutrition (1994), McGrath and Gibney found that
subjects who simply moved from three to six meals a day significantly
lowered their LDL cholesterol. It may also help to curb your appetite.
76
Should I avoid eating a lot in the evening, especially just before going
to bed?
Surprisingly, research suggests that when you eat is not as important as
how many calories you consume over the entire day. As at any other time
of the day, avoid foods high in sugar, fat and carbohydrates just before
going to bed. Some experts do advise spreading the calories equally over
the day – your body will be less likely to trigger its starvation mechanism.
When you eat less, your body prepares for a famine, slowing your metabolism to conserve the energy in the calories you do eat.
Exercising While Dieting
Why is it important to exercise while I am on a diet?
Studies show that body composition is different in those who just diet, those
who just exercise and those who diet and exercise. Those who just diet tend
to lose fat-free weight such as muscle mass; those who just exercise or who
exercise and diet increase their fat-free weight and lose significantly more
body fat. Exercise protects lean tissue, even when you’re dieting.
Why is protecting lean tissue important?
Protecting lean tissue and, even better, developing more muscle, is as
important as losing pounds. Muscle mass determines 80% of your metabolism, so increasing muscle raises your metabolic rate, which in turn
burns more calories. Even when your body is just resting, every pound
of muscle burns 40–50 calories a day.
77
Do women have to work harder to lose weight than men?
Women have to work extra hard as their body composition typically has a lower
muscle mass and burns an average of 600 fewer calories per day than men.
Can I exercise more to burn off the calories of the foods I eat, without
worrying too much about the foods I eat?
In theory you could. But you do need to eat a balance of foods for a healthy
body. Also, one of the key elements in this healthy balance of food is the
high fiber content. One study proposes that fiber may help to block absorption of the calories provided by fat and protein.
Won’t exercise stimulate my appetite so that I eat more?
Most studies show that most people’s appetites remain constant or even
decrease with regular, strenuous exercise. The math still holds – more
calories burned than consumed equals weight loss.
Will exercising at a particular time of day help me to burn calories
more effectively?
No. But it is important to exercise regularly, at least 3 to 4 times per week.
Many people discipline themselves to exercise early in the morning – it
can be tempting after a long day to put off an evening session until the
next day, and then the next day, and so on.
78
Which exercise machine will help me to burn the most calories?
In at least two studies, exercisers on the treadmill burned more calories
than those on the stationary bike, rowing machine, stair climber, and
cross-country ski machine for a variety of reasons:
• Walking was a more familiar, natural movement that was easier to
sustain over a longer period
• Most people worked out at a higher intensity for a longer period on a
treadmill without tiring as easily as they did on other machines
• The treadmill forced exercisers to work harder to support their own
weight than when on other machines
Can I do special exercises to target specific areas for weight loss,
such as my waist or thighs?
Unfortunately, your body doesn’t lose weight selectively. The only way to
lose weight in particular areas, such as your waistline, is to lose weight
overall – a better result in any case.
Regulating Your Metabolism
Does my metabolic rate slow down while dieting, making it harder
for me to lose weight?
Initially, when you eat less, your body prepares for a famine, slowing your
metabolism to conserve the energy in the calories you do eat. Many of
us have experienced the delight of an initial drop in weight – and the
frustration when the weight loss slows and even seems to stop entirely.
79
Over time, however, your metabolism rises again, usually to within 10%
of your original rate. Your body is simply adjusting to your new weight;
to maintain a new, lower weight, your metabolism doesn’t need to be
quite as high as it was before.
Doesn’t my body have a certain set weight that is hard to change?
Evidence suggests that your body does have a “set point.” It’s not engraved in stone, however. Researchers at Rockefeller University in New
York City suggest that your metabolism slows down or speeds up as you
lose or gain weight, in an attempt to maintain your initial weight. Still,
exercising regularly will speed up your metabolism, counteracting its
tendency to slow during dieting.
As I get older, is it harder to lose weight?
Women do tend to gain 5–10 pounds per decade after turning 30. However, this is not inevitable. Each year after 30, a woman typically loses
1/3 of a pound in muscle mass. This is what slows your metabolic rate,
encouraging your body to store more calories as fat. Simply reducing your
calories through dieting is not the best defense – exercising to increase
your muscle mass and metabolism is.
Can the yo-yo effect of repeatedly losing and regaining weight
sabotage my metabolism, destroying my chances of losing weight
permanently?
Research does not support this fear. Your own fear of yet another failure
may have more of an effect on your ultimate success than your metabo80
lism. Hope lies in changing your eating and exercising habits for gradual,
permanent weight loss. Your metabolism should eventually adjust to your
new weight.
Can I use herbs or other products to help me lose weight?
This is not recommended without a doctor’s supervision. Many of these
products are not regulated and may contain harmful substances.
What is the best way to boost my metabolism?
Exercise. It will increase your metabolic rate for up to 15 hours. If you
exercise 3–5 times a week, you will maintain a consistently higher metabolic rate. The higher your metabolic rate, the more calories your body
burns.
Avoiding Stumbling Blocks
After being on a diet, why do I often regain more weight than I
originally lost?
One major cause for regaining more weight than you lost is related to
how much lean tissue or muscle mass you lost when dieting. If you do not
exercise while dieting, your body tends to lose muscle mass. When you
stop dieting, the weight returns, but in fat rather than muscle. Since your
metabolism drops with the loss of muscle, your body burns fewer calories
than it did before you began dieting. So if you eat the same number of
calories as you did before you began dieting, your body will burn fewer
of them and more will be stored as fat.
81
What if I eat all my calories before the day is over?
Plan some exercise and eat low-calorie foods such as fruit and vegetables
for the rest of the day.
If I overindulge one day, can I make up for it the next day?
In theory, you can reduce or burn off extra calories later to offset the extra
you have consumed. It’s best, however, to compensate within a single day
rather than leaving it until the next day. If you indulge, try to fit in extra
activity and eat a little less for the remainder of the day. Best of all, try to
anticipate potential binges (birthdays, dinners at friends’ homes or at a
restaurant) by eating lots of low-calorie foods during the day and getting
extra exercise before and/or after.
How do I avoid overeating when dining out?
Be aware of and avoid the foods typically high in calories (refried beans
or olives). Look for hidden fats in the preparation methods (cream sauce
or sautéed) and for those that add less fat to food (marinara sauce or
stir-fried). The MioTABLES have a more comprehensive list of foods to
avoid.
Keeping Records The MIO Way
Why should I keep records of my eating and exercising habits?
Studies find that planning and record keeping are essential to successfully establishing and maintaining an exercise program. Keeping a journal
of your workout times, duration, activities and energy levels can show
82
you what works best for you. If you know that you can never quite fit
a Thursday workout into your week, you can plan workouts for other
days. Also, if you realize that four 45-minute sessions a week seems to
be tiring you too much, you can scale back to four 30-minute or three
45-minute sessions.
Why is the MIO way of keeping records a better or more convenient way?
MIO frees you from laboriously recording and calculating your caloric intake on paper. Instead, you can refer to the handy MioTABLES to determine
the number of calories to enter, and MIO will calculate and keep a running
tally of your total daily caloric consumption. Plus, MIO goes where you
go. So when you eat out, you will always have your “records” with you.
Also, by simply placing your fingers on the watch face sensors, you can
measure your heart rate. MIO then deducts from your daily calorie count
the number of calories you’ve burned during exercise. Other watches may
measure your heart rate and display the calories you burn during exercise,
but only MIO records both the calories you consume and burn so that
you can regulate how much you can eat or how much more you need to
exercise to meet your daily target – all without a chest strap!
83
Stress Management
The National Institutes of Health identifies stress as a significant factor
that undermines our overall health and even causes weight gain, particularly as we age.
Why is managing my stress important?
Everyone deals with stress differently. Learning to manage it as it happens, rather than after the fact, has helped people with a range of physical, emotional and mental conditions:
•
•
•
•
•
•
•
•
Hypertension
Diabetes
Headaches
Arrhythmias
Asthma
Congestive Heart Failure
Pain Management
Fibromyalgia
•
•
•
•
•
•
•
Environmental Sensitivity
Chronic Fatigue
Depression
Anxiety/Panic Disorders
Anger Management
ADD/ADHD
Increased Stress Resiliency/
Drug/Alcohol Abuse
Reducing stress also helps the body’s immune system and helps people cope
with physical ailments. Finally, reducing stress can also help control weight
gain and avoid health problems that come with being overweight.
84
What possible link can there be between stress and weight?
Our bodies have reacted to stress in the same way since prehistoric times,
although the source back then was likely physical rather than mental.
Stress triggers the body’s release of hormones and chemicals. Two of these
hormones are adrenaline and cortisal. Adrenaline is the hormone that
spurs us into action while cortisal raises glucose (sugar) levels, providing
us with energy. It also lingers in our system, stimulating our appetites to
replace lost energy.
How can stress cause me to gain weight?
The difference for people today lies in the source of stress and our
methods for confronting it. We deal largely with mental and emotional
stresses that do not require physical action. However, our bodies still
produce cortisol, which still triggers our appetites to replace energy that
we haven’t actually burned. Prolonged exposure to stress maintains unhealthy levels of cortisol in our systems, stimulating appetites that can
lead to unnecessary eating.
I thought people lost weight when stressed. How can stress cause
weight loss at some times and weight gain at others?
People often experience weight loss at very stressful times, such as death,
divorce and job loss. The release of adrenaline and cortisol temporarily suppresses appetite. However, as the stress of these events passes,
cortisol prompts the body to replenish lost energy, and people usually
regain weight in the long term.
85
What kinds of stress would cause me to gain weight?
Everyone reacts to stress differently. The most distressing events like
death, divorce and job loss, cause stress for the majority of us. However,
while some people stress over public speaking, deadlines at work, unhappy work environments, long commutes in heavy traffic, and hectic
family schedules, others shrug these pressures off. Those who do not or
cannot shrug away pressure may find their systems responding continuously to stress, raising their cortisol levels for long periods of time and
risking weight gain.
Are there particular health risks linked to this kind of stress and
weight gain?
Long-term stress can lead to:
• Nervous and emotional problems, such as anxiety, panic attacks and
depression
• Muscle and bone breakdown
• Suppression of the immune system
• Abnormal reproductive function
• Excess fat deep in the abdomen, which has been linked to heart
disease, high blood pressure, diabetes and cancer
What can I do to avoid health risks and weight gain when I live with
constant or near-constant stress?
• Exercise regularly and lift weights
86
• Choose your foods wisely and limit complex carbohydrates and fat
between 3 pm and midnight
• Learn to relax regularly
• Do something you enjoy every day
Why does exercise help to reduce stress-induced weight gain?
Exercise expends the extra energy cortisol generates. It also releases
endorphins, creating what is commonly known as “runner’s high.” These
endorphins produce the same pleasurable response that eating can. Thus
we can use exercise rather than eating to trigger the natural analgesics
that help us cope with stress.
Isn’t regular exercise enough? Do I really have to lift weights as well?
As we age, our metabolism rate declines and our bodies process carbohydrates less efficiently. Plus, we lose about 1/3 of a pound of muscle
mass per year. Since 1 pound of fat burns only 2 calories per day and 1
pound of muscle burns 40 to 50 calories, we need muscle to increase our
metabolism and burn more calories.
Is avoiding fat enough to help me choose foods wisely?
You also need to be aware of foods containing refined sugars such as
table sugar, candy, pastries and processed starches such as pasta, rice
and bread. Try to choose foods with unprocessed starches as well as fruit
and vegetables.
87
Why does limiting sugar, carbohydrates and fat later in the day help
to reduce stress-induced weight gain?
Most people find their energy and concentration levels dropping after 3
pm. Yet, because their day is not over, they consume coffee (a stimulant)
or crave high-energy foods to give them an energy boost. If we haven’t
eaten well during the day, we tend to indulge these cravings, overeat and
store the excess energy as fat.
Instead :
• Eat carbohydrates and other high-energy foods earlier in the day,
providing the energy you need and use throughout the day
• Don’t skip breakfast or lunch, compelling you to make up for lost
energy later
• Eat lunch by 1:30 pm and finish dinner by 8 pm
• Bring an emergency snack pack of healthy foods, such as baby carrots
or fruit to eat at work or while running errands before dinner
• Plan what you will eat for dinner in advance when your mind is clearer
and the temptation to make the foods you crave is less intense
• Eat smaller quantities of food and chew slowly, savoring flavors and
allowing your stomach time to send the signal that it is full.
What is the link between heart rate, stress and relaxation?
When you are stressed, your heart rate is generally higher than when you are
relaxed. Dr. Rollin McCraty, Director of Research at the Institute of HeartMath
says, “Heart rate is a good indicator of the relative balance between the
two branches of the autonomic nervous system, the parasympathetic and
88
the sympathetic. Lowering heart rate indicates increased parasympathetic
activity which is the essence of the relaxation response.”
What can I do mentally to help me manage stress and reach my
exercise goals?
Set Goals. Set challenging goals that are believable, regardless of your age.
Breathe. Breathe long and deep through your diaphragm (breathe slowly
from your belly).
Associate. Choose to associate with your body by “feeling” every aspect
of your walking stride. Visualize fibers splitting and blood pumping to your
quadriceps, hamstrings, and soleus (calf muscle). Avoid dissociation, in
which runners consciously strive to ignore the distress signals their bodies are sending to their brains by keeping their minds otherwise engaged
away from the task at hand.
Talk to yourself. Self-talk takes the form of positive affirmations such
as “Walking fast is easy.” You can also repeat calming words to yourself,
such as “relax.”
Imagine. Picture yourself walking. Several studies suggest that when a
subject visualizes him/herself training, nervous impulses are sent down
the proper neuromuscular pathways to stimulate muscle fibers.
What else can I do to cope with stress?
Take a time-out. Remove yourself temporarily from stressful situations
by walking around the block, moving to another room, or taking 10 deep
89
breaths. Your response to immediate stressful situations has a greater
effect on your health than the stress itself.
Finish tasks. Unfinished tasks, even small ones, become nagging stressors that can wear you out.
Meditate. Focus on a point on the ground a few feet in front of you.
Breathe regularly, counting up to 100 or up to 10 repeatedly. Let go of
any thoughts the moment they enter your head, and stay focused on
breathing regularly.
Practice yoga. Yoga can involve a combination of meditation, deep
breathing and stretching, all helping you to relax.
Laugh. Develop a sense of humor so that you can not only shrug off minor
stress, but also enjoy the benefits of reduced stress hormones, increased
beta-endorphins and increased white cell production that enhances your
immune system.
Socialize. Spend time with family and friends, but avoid spending time
with people who make you angry. Group participation (religious, social
and work) builds a strong social network that helps to reduce stress and
raise your immune system.
Write. Write in a journal for about 15 minutes a day, identifying what
stresses you, describing what happened and your feelings.
Try HeartMath. To improve your mental and emotional state, try
HeartMath’s research-based stress relief and emotional regeneration
90
techniques: Freeze-Frame, Cut-Thru, Heart Lock or Quick Coherence
Breathing. These scientifically-validated techniques synchronize your
heart, brain and nervous system so that you can regulate your emotions
and reduce stress. These powerful techniques are available in books and
interactive software from HeartMath at www.heartmath.com.
How can MIO help me to avoid stress and possible weight gain?
Since an increased heart rate is a good indicator of stress, you can use
MIO to check your heart rate during stressful or potentially stressful situations. If your heart rate is up, try to meditate or practice deep breathing.
These activities will stimulate the relaxation response, bringing down
your heart rate and helping your body find its natural balance again. Research suggests that people can consciously influence their own heart
rates and promote their own well being. Also, using MIO to keep track of
the calories you eat and burn can help you regulate your eating so that
you are less tempted to overeat.
91
GROWING OLDER, LIVING YOUNGER
You can’t stop the aging process, but you can influence how you feel as
you grow older and even how long you live. Taking care of your heart not
only reduces heart disease, but can also slow the effect of aging on the
brain. As the heart pumps the blood, it carries the oxygen necessary for a
healthy brain. Taking care of your bones, joints and muscles by balancing
different types of exercise can build strength and flexibility even as you
reduce wear and tear on the body. Taking care of your immune system can
help you avoid illnesses, feel younger and live longer. In You: The Owner’s
Manual, Drs. Michael Roizen and Mehmet Oz, provide much more comprehensive advice on how to feel young even as you grow older. Below are a
few summarized tips focussing on your heart, lungs and brain as well as
on joints and your immune system. Check with your doctor about whether
these recommendations are appropriate for you.
20 WAYS TO FEEL YOUNGER AND LIVE LONGER:
1. For a healthy heart (without trying to lose weight), exercise hard
enough to break into a sweat in a cool room or to leave you slightly
out of breath: 20 minutes, three times per week in the Conditioning
Zone (see p. 27).
92
2. Balance cardio exercise with strength training to maintain and
build bone density: 10 minute sessions of weight-bearing exercise,
three times per week.
3. Add flexibility training through yoga, which reduces stress on
joints, increases strength, and, through its focus on breathing and
posture, encourages an inner serenity associated with meditation.
4. Get your blood tested regularly. Ask your doctor how to adjust your
diet to aim for these levels:
– Blood pressure: about 115/76
– LDL cholesterol: below 200mg/dl
– HDL cholesterol: above 40 mg/dl
– Homocysteine: 9mg/dl or less
– Blood sugar: below 100mg/dl.
5. Check your heart’s health by using your MIO to:
– Take your heart rate after exercising as hard as you can for
3 minutes to see whether you can reach 80% maximum heart rate
or better, then
– Check your heart rate recovery to see whether your fitness level
is poor, fair, good or excellent.
6. Eat healthy heart foods that boost HDL cholesterol levels such as
nuts (especially walnuts), olive oil and fish (or fish oil supplements).
Eat foods rich in flavonoids including tea, grapes, cranberries, 100%
natural orange juice, onion, tomatoes and tomato juice.
93
7. Eat “brain food”:
– 1 ounce of nuts per day
– 13.5 ounces of fish per week
– 1 cup of soybeans per day
– 8 ounces of tomato juice per day or 2 tablespoons of spaghetti sauce
– olive oil, nut oils, fish oils, flaxseed and avocados (30% of daily
calories from healthy fats)
– 1 ounce of real cocoa-based chocolate per day.
8. Drink red wine, which includes reservatol, a flavonoid that acts as an
anti-oxidant, helping to reduce aging of the arteries and to boost the
immune system: 1–2 glasses a day for men, 1⁄2–1 for women.
9. Eat foods that boost your immune system such as yogurt, garlic and
pumpkin seeds.
10.To help your body avoid or stave off infections, wash your hands
frequently and drink filtered water.
11.When prescribed medicine, finish the full course to ensure you’ve
killed the bacteria and to help keep them from becoming resistant
to medications.
12.Take one regular aspirin (162 mg) per day.
13.Take vitamin supplements, including:
– 400 mg magnesium for a stable heart rhythm
– 600 mg twice daily calcium to lower blood pressure and to
strengthen bones
94
– 400 IU vitamin D daily if under 60 years of age and 600 IU if over 60
years to help your body absorb calcium and to help reduce blood
vessel inflammation
– 600 mg twice daily of vitamin C and 400 IU daily of vitamin E,
which work together as an antioxidant
– 800 mcg of vitamin B folate, plus 6 mg of B6 and 25 mcg of B12 per
day to reduce homocysteine levels and to reduce risk of stroke
– 1500 mg daily of L-carnitine if over 60 years of age, an amino acid
that may decrease arterial aging and improve memory.
14.Quit smoking to reduce your risk for lung and heart diseases.
15.Learn to breathe properly: take yoga or pilates to learn to breathe
deeply using the diaphragm. Breathing deeply:
– Improves lung and blood vessel function
– Helps your lymphatic system, which removes toxins from your
body
– Reduces stress, helping you to perform better both physically
and mentally (try a mini-mediation by taking 10 deep breaths in
the morning and evening, and any time you feel stressed during
the day).
16. S chedule sleep: 7–8 solid hours per night for men and 6-7 hours for
women to reduce arterial aging and your risk of heart attack.
17. Avoid anger, reduce stress (see Stress Management Section) and
seek help for depression.
95
18. Exercise the brain:
– Learn a language
– Play an instrument
– Change your daily routines (drive different routes to work)
– Go on vacation (yes, navigating maps and unfamiliar streets
keeps your brain active).
19. Get an education: the more education you have, the more alert your
brain remains as you grow older.
20. Daydream: using your imagination and encouraging non-routine
thought processes keeps your brain flexible and your cognitive
function high.
96
Instructions For Using MioTABLES
The MioTABLES are divided into four sections: Foods, Beverages, Alcoholic
Beverages and Fast Foods. The first three sections list foods and beverages in alphabetical order for easy location. You may find some foods
under a group heading: for instance, green beans appear under “beans.”
The last section lists fast-food restaurants. The restaurants are listed in
alphabetical order as are the dishes and foods.
How will I know what size the portion is?
Initially, you should buy a small scale and weigh all the food you eat at
home. After a while you will learn approximate sizes and volumes (for
example, how much 1 cup of soup fills a bowl). When you eat out, you can
use some of these helpful equivalents:
• 3 ounces of meat, poultry or fish – the palm of your hand
• 1 chicken breast or 1 medium pork chop – a deck of cards
• 1 cup of potato, rice or pasta – your fist or a tennis ball
• 1 ounce of cheese – a pair of dice or your thumb
• 1/4 cup cottage cheese – a golf ball
• 1 pat or tsp of butter or margarine – a quarter.
How can I determine the number of calories in the dishes I prepare
at home?
Check the calories in each of the ingredients in the MioTABLES. Add these
up to find the total calories for the recipe, then divide this total by the
97
number of portions. So if you cut a cake into 10 pieces, you will divide the
recipe total by ten to determine the number of calories in one piece.
How can I determine the number of calories in prepared food?
Check the packaging for calorie content. If you don’t have any packaging
or the calories are not specified, you may be able to find a roughly equivalent value in the MioTABLES. For instance, we provide caloric values for
croissants and hummus.
How can I determine the number of calories in the dishes I eat in a
restaurant?
Because every restaurant has different recipes for their dishes, it is impossible to list precise caloric values. However, you can ask the chef for the
caloric content of a dish, or you can estimate some of the dishes using
the information in the MioTABLES.
How can I avoid eating too many calories while eating out?
Ask that salad dressings and spreads such as butter be placed on the side.
Be aware of and avoid the foods typically high in calories:
Avoid foods prepared with or in the following manner:
98
• Bechamel sauce
• Breaded
• Cream sauce (i.e. Alfredo)
• Crispy
• Curry sauce (coconut milk)
• Deep-fried
• Fried
• Golden brown
• Gravy
• Guacamole
• Lemon and butter sauce
• Melted cheese
• Pan fried
• Sautéed
Choose foods prepared with or in the following manner:
• Boiled
• Braised
• Broiled
• Grilled
• Herbs
• Lemon or lime juice
• Lemon-dill yogurt sauce
• Marinara sauce
• Poached
• Red sauce
• Roasted
• Salsa
• Simmered
• Steamed
• Stewed
• Stir-fried
99
MioTABLES
Note for food, beverage and fast food tables:
• Fat and carbohydrates are measured in grams
• All values are rounded up
• N/A – means not available
If you cannot find something in the MioTABLES, log onto Club MIO at
www.miowatch.com and check out the Nutrition Data portal that generates a complete food label, including calories, for most foods
100
Food tables
calories
fat carbs
Abalone raw, 3 oz
90
1
cooked, 3 oz
161
5.8
Anchovies
canned, in oil, 5 fillets
42
1.9
Arugula
raw, 1/2 cup
2.5 n/a
Apples
fresh, with skin, large
125
0.8
medium
82
0.5
small
63
0.4
fresh, without skin, medium
81
0.5
dried, cooked with sugar, 1/2 cup
116
0
Applesauce , 1 cup
sweetened
194
0.5
unsweetened
105
0.2
Apricots
fresh, 1 medium
16
0.5
canned, in juice, 1 cup
119
0
canned, in water, 1 cup
51
0
dried, uncooked, 10 halves
83
0
Artichokes
fresh, 1 medium
61
0.1
boiled, 1 medium
60
0.2
hearts, 1/2 cup
42
0.2
Asparagus
fresh, 1 cup
30
0.3
1 small
3
0.1
1 large
5
0.1
5
10
n/a
1
33
21
17
51
28
51
28
4
n/a
n/a
22
14
14
10
6
1
1
t–
Food tables
calories
fat carbs
1 tip
1
4
boiled, 1/2 cup
22
2.4
4 spears
15
1.6
canned, 1/2 cup
41
0.3
frozen, unprepared, 4 spears
14
0.2
Avocados
California, 1 fruit
307
30
pureed, 1 cup
408 39.9
Florida, 1 fruit
341
27
pureed, 1 cup
258 20.4
Bacon
fried, drained, 3 slices
110
9.4
Canadian, grilled, drained, 2 slices
86
4
Bagel , 1 medium (3" diameter) plain, onion, poppy, sesame, cinnamon raisin 157
1
oat bran
146
1
Baking powder, 1 tsp
3
0
Baking soda , 1 tsp
0
0
Bamboo shoots
fresh, sliced, 1 cup
41
0.5
cooked, boiled, drained, sliced, 1 cup
15
0.3
Bananas , fresh
1 extra small
75
0.4
1 small
93
0.5
1 medium
109
0.6
1 large
126
0.7
mashed, 1 cup 207
1.1
sliced, 1 cup
138
0.8
t–
1
4
3
3
3
16
12
27
21
1
1
31
31
2
0
8
3
19
24
28
31
53
36
Food tables
calories
fat carbs
Plantain, baking type
fresh, 1 medium
219
0.7
cooked, mashed, 1 cup
232
0.4
sliced, 1 cup
179
0.3
Barley, 1 cup
652
4.3
pearled, uncooked
704
2.4
pearled, cooked
194
0.7
flour or meal
511
2.4
malt flour
585
3
Basil
fresh, 2 tbsp
2
0.1
fresh, 5 leaves
1
0.1
ground, 1 tsp
4
0.1
ground, 1 tbsp
12
0.2
Bass , 3 oz
freshwater, raw
97
3.2
cooked, dry heat
125
4.1
striped, raw
83
2
sea, raw
83
1.7
cooked, dry heat
106
2.2
Bean sprouts
mung, raw, 1 cup
32
0.2
boiled, drained, 1 cup 26
0.2
soy, raw, 1/2 cup
43
2.4
steamed, 1 cup
77
4.2
Beans, black
raw, 1 cup
662
2.8
boiled, 1 cup
227
1
57
63
48
136
156
45
15
127
1
1
1
3
0
0
0
0
0
7
6
4
7
121
41
t–
Food tables
calories
fat carbs
Beans, green or snap
raw, cut, 1 cup
35
0.2
boiled, drained, 1 cup
44
0.4
canned, green variety, drained, 1/2 cup
18
0.2
canned, all styles, seasoned with liquid, 1/2 cup
19
0.3
frozen, all styles, unprepared, 1 cup
41
0.2
boiled, drained, 1 cup
38
0.3
Beans, kidney (all types), 1 cup
boiled, drained
225
0.9
canned
208
0.8
Beans, Red kidney, 1 cup
boiled, drained
225
0.9
canned
218
0.9
Beans, lima
fresh, boiled, drained, 1 cup
210
0.6
canned, with liquid, 1/2 cup
88
0.4
frozen, baby, boiled, drained, 1/2 cup
95
0.3
Beans, navy, boiled, drained, 1 cup
259
1.1
Beans, pinto, boiled, drained, 1 cup
235
0.9
Beans, soy, 1 cup green, raw
377
18
boiled, drained
254 11.6
Beans, white , 1 cup
raw
673
1.8
boiled, drained
249
0.7
small, raw, boiled, drained, 1 cup 723
2.6
Beans, yellow, 1 cup
raw
677
5.1
boiled, drained
255
2
t–
8
10
5
4
10
9
41
38
41
40
41
5
18
48
44
29
20
122
45
134
119
45
Food tables
calories
fat carbs
Beans, wax
canned, 1/2 cup
25
0
6
Beef, choice grade cuts brisket, whole, braised, trimmed to 1/4" fat, 3 oz
with fat
328 26.9
lean
206 10.9
chuck, choice, braised, trimmed to 1/4" fat, 3 oz
arm, pot-roast
with fat
295
22
lean
192
8
blade roast
with fat
308
24
lean
224 12.3
flank steak, lean, trimmed to 0" fat, 3 oz
raw 131
6.4
braised 202 11.1
broiled 177
8.6
ground, lean (21% fat)
raw, 4 oz
229
23
pan-fried, well done, 3 oz
236 15.1
broiled, well done, 3 oz
238
15
porterhouse, trimmed to 0" fat broiled with fat, 3 oz 242 17.3
lean
191 10.9
rib, roasted, 3 oz
whole, trimmed to 1/4" fat
with fat
320 26.6
lean
207
12
rib eye, trimmed to 0" fat
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
t–
Food tables
calories
fat carbs
with fat
233 18.8
lean
137
7
round, trimmed to 1/4" fat, 3 oz
bottom, braised
with fat
242 15.3
lean
187
8
eye of round, roasted
with fat
205
12
lean
149
4.9
T-bone steak, trimmed to 1/4" fat
broiled, with fat, 3 oz
263 19.9
lean
175
8.6
tenderloin, lean, trimmed to 1/4" fat, 3 oz
broiled
189
9.6
roasted
197 10.7
top sirloin, trimmed to 1/4" fat
broiled, with fat, 3 oz
229 14.3
lean
172
6.8
Beef, corned brisket, cooked, 3 oz
214 16.2
canned, 1 oz
71
4.3
Beets
raw, 1 cup
59
0.3
boiled, drained, sliced, 1/2 cup
38
0.2
canned, sliced, drained, 1 cup
52
0.3
pickled, sliced, with liquid 1 cup
148
0.2
greens, raw, 1/2 cup
4
0
cooked, 1/2 cup 20
0
t–
0
0
0
0
0
0
0
0
0
0
0
0
1
0
13
9
13
37
n/a
n/a
Food tables
calories
fat carbs
Blackberries
fresh, 1 cup
75
0.6
canned, with heavy syrup, 1 cup
236
0.4
frozen, unsweetened, 1 cup
97
0.7
Blueberries , 1 cup
fresh
82
0.6
canned, with heavy syrup
226
0.9
frozen, unsweetened
80
1
Bluefish , 3 oz
raw
106
3.6
cooked, dry heat
136
4.7
Bouillon, dry
beef, 1 cube
9
0.4
16 oz packet
15
0.6
chicken, 1 cube
11
0.6
16 oz packet
16
0.8
Boysenberries , 1 cup
canned with heavy syrup
226
0.3
frozen, unsweetened
66
0.4
Bread , 1 slice
Boston brown, canned
88
0.7
corn bread, mix, 1 piece 189
6
cracked wheat
65
1
French or Vienna, including sourdough 69
0.8
Italian
55
0.7
mixed grain, including whole-grain, 7-grain
65
1
oat bran
71
1.4
pita, 4" diameter
white, enriched
77
0.4
19
60
24
21
57
19
0
0
1
2
1
2
58
16
20
29
13
13
10
12
12
16
t–
Food tables
calories
fat carbs
whole wheat
75
0.8
pumpernickel
65
0.8
party slice
18
0.3
raisin, enriched
72
1.2
rye
83
1.1
party slice
19
0.3
white
67
0.9
whole wheat
69
1.2
5
5
Bread Sticks , 1 stick (7 /8" × /8")
42
1
Bread stuffing , mix
dry, 16 oz package
657
5.8
prepared, 1/2 cup
178
8.6
Bread crumbs
dry, grated, plain, 1 cup
427
5.9
soft, cubes, 1/2 cup
94
1.3
Breadfruit , fresh, 1 cup
227
.5
Broadbeans (fava beans), 1 cup
boiled, drained
187
0.7
canned
182
0.6
Broccoli
raw, chopped, 1 cup
25
0.3
boiled, drained, chopped, 1/2 cup
22
0.3
frozen, spears, boiled, drained, 1/2 cup
26
0.1
Chinese, cooked, 1 cup
20
0.7
Brussels sprouts
raw, 1 cup
38
0.3
boiled, drained, 1/2 cup
31
0.4
frozen, boiled, drained, 1 cup
66
0.6
t–
16
13
4
14
16
4
13
13
7
130
22
79
18
60
34
32
5
4
5
4
8
7
13
Food tables
calories
fat carbs
Butter, regular, salted, or unsalted
1 cup
1628 184.2
1 tbsp
102 11.6
1 pat
36
4.1
whipped, 1 tbsp
68
7.8
Butterfish
raw, 3 oz
124
6.9
cooked, 3 oz
159
8.9
Cabbage
Chinese (pak choi), shredded
raw, 1 cup
10
0.2
boiled, drained, 1 cup
21
0.3
red, raw
chopped, 1 cup
24
0.3
Shredded, 1 cup
19
0.2
boiled, drained, shredded, 1/2 cup
16
0.2
Savoy, shredded
raw, 1 cup
19
0.1
cooked, 1 cup
35
0.2
white, raw
chopped, 1 cup
23
0.3
Shredded, 1 cup
18
0.2
boiled, drained, shredded, 1/2 cup
17
0.4
Cake Mix (see label)
Capers , canned, drained, 1 tbsp
2
.1
Carp, 3 oz
raw, flesh only 108
4.8
cooked, dry heat 138
6.1
0.2
0
0
0
0
0
2
3
6
5
4
5
8
5
4
4
1
0
0
t–
Food tables
calories
fat carbs
Carrots
raw, chopped, 1 cup
55
0.3
one 71/2" stick
31
0.2
boiled, drained, sliced, 1/2 cup
36
0.2
canned, with liquid, 1/2 cup
29
0.2
frozen, boiled, drained, sliced, 1 cup 53
0.2
Cassava
raw, 1 cup
330
0.6
1 root
653
1.2
Catfish , 3 oz
wild
raw 81
2.4
cooked, dry heat
90
2.5
breaded and fried
195 11.4
farmed
raw
115
6.5
cooked moist heat
130
6.9
Catsup Tomato bottled, 1 tbsp
16
0.1
1 packet
7
0.1
Cauliflower
raw, 1 cup
25
0.3
boiled, drained, 1/2 cup
15
0.3
frozen, boiled, drained, 1 cup
35
0.4
Caviar, black and red, granular
1 tbsp
41
2.9
1 oz 72
5.1
Celeriac root , 1 cup
raw
66
0.5
t–10
13
8
3
7
12
79
156
0
0
7
0
0
4
2
6
3
7
1
2
15
Food tables
calories
fat carbs
boiled, drained, pieced
42
0.3
Celery raw, chopped, 1 cup
20
0.2
1 stalk 3
0.1
boiled, drained, chopped, 1 cup
27
0.3
Cereals (see package label for info)
Chard Swiss , 1 cup
raw
7
0.1
boiled, drained
35
0.2
Cheese
American, processed, 1 oz
106
8.9
blue, 1 oz
101
8.2
brick, 1 oz
106
8.5
Brie, 1 oz
95
7.9
Camembert, 1 oz
85
6.9
Caraway, 1 oz
107
8.3
Cheddar, 1 oz
115
9.4
grated, 1 cup
455 37.5
Cheshire, 1 oz
110
8.7
Colby, 1 oz
112
9.1
cottage cheese, creamed
1 oz
30
1.3
large curd, 1 cup
218
9.5
small curd, 1 cup
233 10.2
uncreamed, non-fat, dry, large and small curd
1 oz
24
0.1
1 cup
123
2.7
cream cheese
1 oz
99
9.9
10
5
1
6
2
8
1
1
1
1
1
1
1
2
2
1
1
6
6
1
3
1
t–11
Food tables
calories
fat carbs
1 tbsp
51
5.1
whipped, 1 tbsp
35
3.5
Edam, 1 oz
102
7.9
feta, 1 oz
75
6.1
Fontina, 1 oz
111
8.9
Gouda, 1 oz
101
7.8
Gruyere, 1 oz
118
9.2
Limburger, 1 oz
93
7.8
Monterey Jack, 1 oz
106
8.6
Mozzarella
whole milk, 1 oz
80
6.2
partly skimmed milk, 1 oz
73
4.6
Muenster, 1 oz
105
8.6
Neufchatel, 1 oz
74
6.7
Parmesan, hard, 1 oz
112
7.4
Grated, 1 tbsp
23
1.5
Pimento, processed, 1 oz
107
8.9
Port du Salut, 1 oz
100
8
Provolone
100
7.6
Ricotta, whole milk, 1 cup
428
32
partly skimmed milk, 1 cup
340 19.5
Romano, 1 oz
110
7.7
Roquefort, 1 oz
105
8.7
Swiss, 1 oz
107
7.8
processed, 1 oz
95
7.1
Cheese fondue , 1 cup
495
29
Cheese Sauce
1 cup
479 36.3
2 tbsp
60
4.5
t–12
1
1
1
2
1
1
1
1
1
1
1
1
1
1
1
1
1
1
8
13
1
1
1
1
9
14
2
Food tables
calories
fat carbs
Cheese spreads
American, 1 oz
83
31
Cheez Whiz, 2 tbsp
91
7
Velveeta, 1 oz
85
6.2
Cherries
sour, fresh whole, 1 cup
52
0.3
canned, with light syrup, 1 cup
189
0.3
water pack, 1 cup
88
0.3
frozen, unsweetened, 1 cup 72
0.7
sweet, fresh, whole, 1 cup
85
1.2
canned, with light syrup, 1 cup
169
0.4
water pack, 1 cup
115
0.4
frozen, sweetened, 1 cup
231
0.4
Marachino, 1 large bottle
10
0
Chervil , dried, 1 tbsp
5
0
Chestnuts , peeled, 1 oz
fresh, 1 oz
56
0.4
dried, 1 oz
105
1.1
roasted, 1 oz
70
0.7
Chicken raw, breast, meat only, 1/2 breast
130
1.5
roasted, breast, meat only, 1/2 breast 142
3.1
drumstick, meat and skin, 113
5.8
dark meat only, from 1 lb chicken
167
7.9
light meat only, from 1 lb chicken
111
2.8
meat and skin, from 1 lb chicken
425
25
stewed, meat only, from 1 lb chicken
278 10.6
chopped and diced, 1/2 cup
248
9.4
13
3
3
13
49
22
17
20
44
30
58
n/a
1
13
23
15
0
0
0
0
0
0
0
0
t–13
Food tables
calories
fat carbs
gizzards, simmered, chopped, 1 cup
222
5.3
Chickpeas (garbanzo beans)
raw, 1 cup
728 12.1
boiled, 1 cup
269
4.3
canned, 1 cup
286
2.8
Chicory, greens, raw, chopped, 1 cup
42
.6
Chili powder, 1 tbsp
24
1.3
Chives , raw, 1 tbsp
1
0
Chocolate
bakers, unsweetened, 1 oz sq
148 15.7
sweetened, 1 oz sq
140
9
chips, semi-sweet, 1 oz
120
7
Easter Eggs, solid, 8 pieces
200
11
Chub
raw, 3 oz
85
1.5
smoked, 2 oz
100
6.5
Cilantro, fresh, chopped
1 cup
11
.3
1 tbsp
1
0
Clams
raw, 3 oz
63
.8
steamed, 3 oz
126
1.7
canned, drained, 3 oz
125
1.7
breaded and fried, 3/4 cup
451
27
Coconut
fresh, 1 piece (2 × 2 × 1/2 inch)
160
15
fresh, shredded, 1 cup
283 26.8
dried, sweetened, flaked, packaged, 1 cup
351 23.8
dried, unsweetened, shredded, 1 oz
188 18.3
t–14
2
122
45
55
9
4
0
8
16
18
n/a
0
0
2
0
n/a
n/a
n/a
39
7
13
36
7
Food tables
calories
fat carbs
Coconut cream , canned
1 cup
1 tbsp
569 52.5
37
3.4
Coconut milk , canned
1 cup
446 48.2
1 tbsp
30
3.2
Cod , meat only, 3 oz
raw
70
.6
cooked, dry heat
90
.8
dried, salted
247
2.1
Coleslaw, commercial, 3/4 cup
147
11
Collards , 1 cup
raw, chopped
11
0.2
boiled, drained, chopped
50
0.7
frozen, boiled, drained, chopped
62
0.7
Cookies (see package label for info)
Corn
boiled, drained, on cob, 1 ear 84
1
canned, cream style, 1 cup
185
1.1
canned, vacuum packed, 1/2 cup
83
0.6
canned, whole kernels, drained, 1 cup
133
1.7
frozen, kernels, boiled, drained, 1/2 cup
66
0.4
sweet, white, frozen, kernels, boiled, drained, 1/2 cup 66
0.4
Corn grits , yellow, cooked, 1 cup
146
.5
Corn meal , yellow, 1 cup whole grain
442
4.4
degermed, enriched
505
2.3
Self-rising, bolted, enriched
408
4.2
Corn starch , 1 cup
488
.1
25
2
7
1
0
0
0
13
2
10
12
20
47
21
31
16
16
32
94
1.8
86
117
t–15
Food tables
calories
fat carbs
Couscous , 1 cup
uncooked
651
1.1
cooked
176
.3
Crab
fresh, steamed
King, 3 oz
83
1.3
Dungeness, 3 oz
94
1.1
Blue, 3 oz
87
1.5
imitation, 3 oz
87
1.2
canned, blue, drained, 3 oz
85
1.1
cake, 1 piece
160
11
Crabapples , sliced, 1 cup
84
.4
Crackers (see package label)
Cranberries , 1 cup
whole
47
.2
chopped
54
.3
Crayfish (Crawfish), 3 oz
wild, raw
66
0.8
steamed
70
1.1
farmed, raw
62
0.9
steamed
74
1.1
Cream
half and half (1 individual container)
316 27.9
1 tbsp 20
1.8
light, table, 1 tbsp
30
2.9
1 container
22
0.4
sour, regular, 1 cup
493 48.2
1 tbsp
26
2.6
sour, reduced fat, 1 cup
326 29.1
t–16
114
37
0
0
0
9
0
6
22
14
12
0
0
0
0
11
1
1
1
10
1
11
Food tables
calories
fat carbs
1 tbsp
21
1.8
whipping, light
whipped, 1 cup 351 37.1
unwhipped, 1 cup 699 73.9
1 tbsp
44
4.7
whipping, heavy
whipped, 1 cup
412 44.3
unwhipped, 1 cup
821 88.1
1 tbsp
52
5.6
cream substitute, 1 oz
41
3
1 container
21
1.5
powdered, 1 tsp
11
0.8
1 packet
16
1.1
Cress Garden , raw, 1 cup
16
0.4
Croissants , butter
1 small
171
8.9
1 medium
232
12
1 large
272 14.1
Croutons
plain, 1 cup
123
2
1/2 oz
58
1
seasoned, 1 cup
186
7.4
1 oz
66
2.6
Cucumber
with peel, 1 large (81/4" long)
40
0.4
with peel, sliced, 1/2 cup
8
0.1
peeled, (81/4" long)
34
0.5
peeled, sliced, 1 cup
15
0.2
Currants , 1 cup
0.7
4
7
1
4
6.7
0.5
4
2
1
2
3
20
27
31
22
11
26
9
9
2
7
3
t–17
Food tables
calories
fat carbs
black, fresh
71
0.5
red or white, fresh
63
0.3
Dandelion greens , 1 cup
raw, chopped
25
0.4
boiled, drained
35
0.7
Danish pastry, commercial, 1 piece (4 1/4" diameter)
cinnamon
262 14.6
cheese
266 15.6
fruit
264 13.2
Dates , domestic
natural & dry, pitted & chopped, 1 cup
490
0.8
1 average
23
0.1
Dill seed
1 tsp
7
0.4
1 tbsp
21
1
Dill weed
fresh, sprigs, 1 cup
4
0.1
fresh, 5 sprigs
1
0
dried, 1 tsp
3
0.1
dried, 1 tbsp
8
0.2
Dock or sorrel , boiled, drained, (about 1/2 cup)
20
0.7
Doughnuts
cake type, plain, sugared or glazed, 3" diameter
192 10.3
chocolate, sugared or glazed, 3" diameter
176
8.4
wheat, sugared or glazed, 3" diameter
162
8.7
yeast-leavened, glazed, 33/4" diameter
242 13.7
with cream filling, 3 1/2 × 2 1/2"
307 20.9
with jelly filling, 3 1/2" × 2 1/2"
289 15.9
Duck roasted , chopped, 1 cup 281 15.7
t–18
18
16
5
7
29
27
34
131
7
2
4
1
0
1
2
3
23
25
20
27
26
34
0
Food tables
calories
fat carbs
Eclair Custard filled , with chocolate icing
262 15.7
Eel , cooked, dry heat, 3 oz
201 12.7
Eggplant , 1 cup
raw, cubes
boiled drained, cubed
22
28
0.2
0.3
25
0
5
7
Egg substitute liquid, 1 cup
211
8.3
powdered, 2 / 3 oz
88
2.6
Eggs, chicken , 1 large
raw, whole
75
5.1
raw, white
17
0
raw, yolk
60
5.2
hard boiled
78
5.3
fried
92
6.9
poached
75
5
scrambled
102
7.5
dried, powder, 1 tbsp
53
0
Elderberries , fresh, 1 cup
106
0.8
Endive , raw, chopped, 1/2 cup
5
0.1
Escargot , cooked, moist heat, 3 oz
230
1
Escarole , raw, 4 oz
20
0
Fat, Vegetable lard and shortening
1 cup
1845 205
1 tbsp
116 12.8
Fennel 1 bulb, sliced, 1 cup
27
0.2
Figs
fresh, 1 large, 2 1/2" diameter
48
0.2
fresh, 1 small, 1 1/2" diameter
29
0.2
canned, in water, with liquid, 1 cup
132
0.3
2
5
1
1
1
1
1
1
2
1
27
1
13
n/a
0
0
17
13
8
35
t–19
Food tables
calories
fat carbs
dried, 1 cup
508
2.4
dried, 1 fig
49
0.3
Fish (see individual listings)
Fish cakes , fried, frozen, reheated, 1 cake
165
11
Fish flour, 1 oz
from whole fish
95 n/a
from fish fillets
113 n/a
Fish sticks , frozen, preheated, 1 stick
77
3.5
Flounder fillets , 3 oz
fresh, raw
78
1.1
cooked, dry heat
100
1.3
Flour, unsifted, 1 cup
all-purpose
455
1.3
self-rising 443
1.3
bread
494
2.3
buckwheat
402
3.8
cake or pastry
496
1.2
corn, whole grain, yellow
423
4.6
potato 572
0.6
rice 579
2.3
rye dark
415
3.5
light
375
1.4
soy, defatted, stirred, 329
1.3
wheat, whole grain, 407
2.3
Frankfurters (see wieners)
Fruit cocktail , 1 cup
canned in heavy syrup
182
0.2
canned in light syrup
138
0.2
t–20
130
13
n/a
n/a
n/a
7
0
0
96
93
100
85
107
90
133
127
88
82
39
88
47
37
Food tables
calories
fat carbs
canned in water
76
0.2
Fruit , mixed, frozen, sweetened, thawed, 1 cup
245
0.5
Fruit salad , 1 cup
canned in water
74
0.2
canned in light syrup
147
0.2
canned in heavy syrup
187
0.2
tropical, canned in heavy syrup
221
0.3
Garlic , raw, peeled, 1 average clove (about 1 tsp)
5
0.1
Gelatin , unsweetened, dry, 1 oz, 1 package
94
0.1
1 tbsp, 1 envelope
24
0
Gelatin dessert ,flavored, prepared with water, 1/2 cup
80
0
Ginger root , fresh peeled
1 tsp
2
0.1
5 slices (1" diameter)
8
0.1
Goose , roasted, 1/2 hen
meat only
1407 74.9
meat and skin
2360 169.9
chopped, 1 cup
427
31
Gooseberries , 1 cup
fresh
66
0.9
canned in light syrup with liquid
184
0.5
Grapes , 1 cup
fresh, American type (Concord, Delaware)
62
0.4
European type (Thompson, seedless) 114
1
canned (Thompson, seedless) in water with liquid
98
0.3
in heavy syrup with liquid
187
0.3
Grapefruit
fresh, pink & red, sections with juice, 1 cup
69
0.3
21
61
20
39
49
58
1
0
0
19
1
2
0
0
0
16
48
16
29
26
51
18
t–21
Food tables
calories
fat carbs
1/2 of average piece (3 3/4" diameter)
37
0.2
fresh, white, sections with juice, 1 cup
39
0.3
1/2 average
76
0.2
canned, in water, 1 cup
88
0.3
canned, in light syrup, 1 cup
153
0.3
Gravy
au jus, canned, 1 cup
39
0.5
dry, 1 tsp
10
0.3
beef, canned, 1 cup
124
5.5
dry 1 tbsp/serving
22
0.6
chicken, canned, 1 cup
189 13.6
dry, 1 tbsp/serving
31
0.1
mushroom, canned, 1 cup
120
6.5
dehydrated, 1 cup 70
0.9
Groundcherry, raw 1/2 cup
37
0.5
Grouper, 3 oz
raw
79
0.9
cooked, dry heat
101
1.1
Guavas , fresh
1 cup
85
1
1 small
46
1
strawberry, 1 cup
168
1.5
1 fruit
5
0.1
Guinea hen , 1/2 hen
raw, meat only
290 54.5
meat and skin
546 22.3
Haddock , 3 oz
raw
74
0.7
cooked, dry heat
95
0.8
t–22
10
20
10
23
40
6
2
12
4
13
5
13
14
n/a
0
0
20
11
43
1
0
0
0
0
Food tables
calories
fat carbs
smoked
97
0.9
Halibut , 3 oz
raw
94
2
cooked, dry heat
120
2.5
fillets, broiled, with butter
140
6
smoked
190 12.7
Ham
fresh, leg, whole, lean & fat, roasted, 3 oz
232
15
cured, boneless, regular, roasted
152
7.7
cured, boneless, extra-lean, roasted
102
3.9
cured, whole, lean and fat, roasted 207 14.3
minced, 3 oz
224 17.6
sliced, regular (11 % fat), 1 slice
52
3
extra-lean (5 % fat),
38
1.4
canned, cured, boneless, 3 oz
123
6.4
Heart
beef, simmered, 3 oz
149
4.8
veal, braised, 3 oz
159
5.8
chicken, simmered, chopped, 1 cup 269 11.5
Herring , 3 oz
Atlantic
raw
135
7.7
cooked, dry heat
173
9.9
pickled
223 15.3
kippered
185 10.6
Pacific
raw
166 11.8
cooked, dry heat
213 15.2
0
0
0
0
0
0
0
0
0
2
1
1
0
1
1
1
0
0
8.2
0
0
0
t–23
Food tables
calories
fat carbs
Honey, strained or extracted
1 cup
1 tbsp
1031
0
64
0
Hummus , commercial
1 cup
415
24
1 tbsp
24
1.4
Horseradish
raw, pods, sliced, 1 cup
37
0.2
prepared, 1 tbsp
8
0.1
Ice cream
vanilla, 1/2 cup
133
7.3
light (50% fat reduced), 1/2 cup
92
2.9
light, soft serve (50% fat reduced), 1/2 cup
111
2.3
rich, 1/2 cup
179
12
French vanilla, soft-serve, 1/2 cup
185 11.2
chocolate, 1/2 cup
143
7.3
strawberry, 1/2 cup
127
5.6
bar, chocolate coated, 3 oz
165 n/a
Ice cream cone , 1 cone
wafer
17
0.3
sugar
41
0.4
waffle
121
2.4
Ice milk
soft-serve, 1 cone
164
6.2
bar, chocolate coated, 3 oz
144 n/a
Ices , water, lime, 1/2 cup
127
0
Jackfruit
fresh, sliced, 1 cup
156
0.5
canned, in syrup, drained, 1 cup
164
0.3
t–24
280
18
36
2
9
2
16
15
20
17
20
19
19
n/a
4
9
23
25
n/a
33
40
43
Food tables
calories
fat carbs
Jams and preserves
all flavors, 1 tbsp
56
0.1
all flavors, 1 packet (1/2 oz)
39
0.1
Jellies
all flavors, 1 tbsp
54
0
all flavors, 1 packet (1/2 oz)
40
0
Jerusalem artichoke , sliced, 1 cup
115
0.1
Jicamas (Yambean)
raw, 1 cup slices
46
0.1
1 medium
251
0.6
boiled, drained, 100g
38
0.1
Kale
fresh, chopped, 1 cup
34
0.5
boiled, drained, 1 cup
37
0.6
Kidney, 3 oz
beef, raw
91
2.7
simmered
123
3
veal, raw 85
2.7
braised
139
4.9
Kohlrabi
raw, 1 cup
37
0.2
boiled, drained, sliced, 1 cup
48
0.2
Kumquats fresh , 1 average
12
0.1
Lamb domestic , choice cut, trimmed to 1/4” fat
chop, loin, broiled
lean and fat, 3 oz 269 19.7
lean, 3 oz
184
8.3
ground, broiled, 3 oz
241
17
leg, whole (shank & sirloin), roasted
14
10
14
10
27
11
59
9
7
8
2
1
1
0
9
11
4
0
0
0
t–25
Food tables
calories
fat carbs
lean and fat, 3 oz
220
14
lean, 3 oz 163
6.6
shoulder, whole (arm and blade), roasted
lean and fat, 3 oz
235
17
lean, 3 oz
174
9.2
Leeks
raw, 1 cup (1 average)
55
0.3
boiled, drained, chopped, 1/4 cup (1 average)
34
0.1 Lemon juice
fresh, 1 fl oz
8
0
of 1 lemon (21/4")
12
0
canned or bottles, 1 cup
52
0.7
1 tbsp
4
0.1
frozen, unsweetened, single strength, 1 cup
54
0.8
1 fl oz
7
0.1
Lemon grass , fresh, 1 cup
67
0.4
1 tbsp
5
0.1
Lemons , fresh
1 average (2 1/4" diameter)
17
0.2
1 wedge (1/4 slice)
2
0.1
Lentils , 1 cup
raw
649
1.9
boiled
230
0.8
Lettuce
Boston, or Bibb, 1 head
22
0.4
iceberg, 1 head (6" diameter)
65
1.1
Romaine, shredded, 1/2 cup
4
0.1
Simpson or loose leaf, 1/2 cup shredded
5
0.1
1 leaf
2
0.1
t–26
0
0
0
0
13
2
3
4
16
1
16
2
17
2
6
1
110
40
4
12
1
1
1
Food tables
calories
fat carbs
Lime juice , fresh, unsweetened
1 oz
9
0.1
of 1 lime (2" diameter)
11
0.1
Limes , fresh, 1 average (2" diameter)
21
0.2
Liver
beef, braised, 3 oz 137
4.2
calf, braised, 3 oz
141
5.9
chicken, simmered, chopped, 1 cup
220
7.7
lamb, braised, 3 oz
187
7.5
pork, braised, 3 oz
141
3.8
turkey, simmered, chopped, 1 cup
237
8.4
Lobster northern
raw, 3 oz
77
0.8
cooked, 1 cup
111
0.9
3 oz
84
0.5
paste, 1 tbsp
39
2
Loganberries
fresh, 1/2 lb
140
1.5
canned, water pack, 3 oz
40 n/a
frozen, 1 cup
81
0.5
Loquats , 1 cup
fresh, cubed
70
0.3
Macaroni , 1 cup
enriched, boiled, drained, elbow
198
6.7
spirals
189
6.4
shells
163
5.5
whole wheat boiled drained, elbow
174
0.8
Mackerel , 3 oz
Atlantic, raw 175 11.9
3
4
7
3
3
2
3
4
5
1
2
1
n/a
n/a
n/a
20
18
40
38
33
38
0
t–27
Food tables
calories
fat carbs
cooked, dry heat
223 15.2
Pacific or Jack, raw
135
6.7
cooked, dry heat
171
8.7
canned, drained
133
1.8
Mahi mahi , 3 oz
raw
73
0.6
cooked, dry heat
93
0.8
Mangos
fresh, 1 average
135
0.5
sliced, 1 cup
108
0.6
0
0
0
0
0
0
28
36
Margarine
salted, or unsalted, hard, 4 oz (1 stick)
81.5 91.3
1 tsp
34.8
3.8
soft, 1 cup
1627 182.5
1 tsp
34
3.8
margarine-like spread, 1 cup (40% fat)
801 90.1
1 tsp (40% fat)
17
1.9
Marmalade Orange , 1 cup
788
0
1 tbsp
50
0
1 oz pack
35
0
Mayonnaise , 1 cup
916 78.5
1 tsp
58
5
Melons
cantaloupe (fresh)
whole, 5" diameter
194
1.6
wedge, 1 /8 of 5”
25
0.2
diced or balls, 1 cup
55
0.5
honeydew melon
fresh, 6–7" diameter
448
5.9
t–28
1
0
2
0
1
0
213
14
10
57
4
47
6
13
118
Food tables
calories
fat carbs
1 wedge
56
0.8
diced or balls, 1 cup
60
0.2
watermelon
1 melon (15" long × 7" diameter)
1446
20
1 wedge (1 / 16 of whole)
92
1.3
diced or balls, 1 cup
49
0.7
melon balls, frozen, 1 cup
57
0.5
Milk
liquid, see under beverages
dry, whole, 1/4 cup
159
8.6
dry, nonfat, instant, 1 envelope (1 1 / 3 cup)
325
0.7
1 / 3 cup (makes 1 cup reconstituted milk)
83
0.2
canned, condensed, sweetened, 1 cup
982
27
canned evaporated, 1/2 cup
170
9.6
Monkfish
raw, 3 oz
65
1.3
boiled, drained, 1 cup
43 n/a
cooked, dry heat, 3 oz
83
1.7
Muffin , 1 piece
blueberry, 23/4" diameter
158
3.7
corn, 21/2" diameter × 2 1/4"
174
4.8
oat bran, 21/2" diameter × 21/4"
154
4.3
English, plain (includes sourdough)
134
1.1
mixed grain
156
1.2
raisin cinnamon (includes apple cinnamon)
139
1.6
whole wheat
134
1.4
Mullet , 3 oz
raw
100
3.3
cooked, dry heat
128
4.2
15
16
325
21
11
14
13
48
12
167
13
0
n/a
0
28
29
28
27
31
28
27
0
0
t–29
Food tables
calories
fat carbs
Mulberries , 1 cup
61
0.6
Mushrooms
14
raw, sliced, 1 cup
18
0.3
boiled, pieces, drained, 1 cup
43
0.8
canned, drained, 1 cup
38
0.5
Shitaki, dried, 4 average
45
0.2
cooked, drained, 4 average
40
0.2
Mussels blue , 3 oz
raw 74
2
canned, moist heat
147
3.8
Mustard , prepared, yellow, 1 packet or 1 tsp
4
0.2
1 cup
165
7.8
Mustard greens , raw, chopped, 1 cup
15
0.2
boiled, drained, chopped, 1 cup
21
0.4
frozen, chopped, boiled, drained, 1 cup
29
0.4
Mustard spinach , 1 cup
fresh, chopped
33
0.5
boiled, drained, chopped
29
0.4
Nectarines
fresh, sliced, 1 cup
68
0.7
1 average (21/2" diameter)
67
17
Noodles , 1 cup
Chinese, cellophane or long rice
492
0.1
Chinese, chow mein
238 13.9
egg, cooked
213
2.4
egg, spinach, cooked
212
2.6
Japanese Soba, cooked
113
0.2
Japanese Somen, cooked
231
0.4
rice, cooked
192
0.4
3
8
8
12
11
t–30
4
7
1
20
3
3
5
6
5
0.7
16
121
26
40
39
25
49
44
Food tables
calories
fat carbs
Nuts
almonds
whole, blanched/unblanched, 1 oz (24)
164 14.4
dry roasted, unsalted/salted, 1 oz (22)
170 14.9
Honey roasted, 1 oz 169 14.2
oil roasted, unsalted, salted, 1 oz (22)
173 15.7
Toasted, 1 oz
167 n/a
beechnuts, 1 oz
164 14.1
brazil nuts, dried, unblanched, shelled, 1 oz (6–8)
186 18.8
butternuts dried, 1 oz
174 16.2
cashew nuts
dry roasted, salted or unsalted, 1 oz
163 13.2
oil roasted, salted or unsalted, 1 oz (18)
164 13.7
filberts (hazelnuts)
blanched, 1 oz
179 17.4
dry roasted, 1 oz
184 17.7
hickory nuts dried, 1 oz
187 18.3
macadamia nuts
raw, 1 oz (10-12)
204 21.5
dry roasted, salted/unsalted, 1 oz (10–12)
204 21.6
peanuts
raw, 1 cup
827 71.9
raw, 1 oz
161
14
dry roasted, 1 oz
166 14.1
oil roasted halves & whole or chopped, 1 cup
837
71
mixed nuts, dry roasted, with peanuts, 1 cup
814 70.5
oil roasted, with peanuts, 1 cup
877
80
oil roasted, with o peanuts, 1 cup
886 80.9
pine nuts (pignolia)
6
6
8
5
n/a
10
4
4
10
8
5
5
5.2
4
4
24
5
6
28
35
31
32
t–31
Food tables
calories
fat carbs
dried, 1 cup
770
69
dried, 1 oz
161 14.4
dried, 10 nuts
11
1
pistachio nuts
raw, 1 oz
157 12.3
raw, 30 nuts
100
7.8
dry roasted, 1 cup
730 55.6
dry roasted, 1 oz (47)
162
13
walnuts, black, dried
chopped, 1 cup
759 70.8
chopped, 1 tbsp
48
4.5
walnuts, English
shelled, chopped, 1 cup
785 78.3
shelled, 1 cup (50 halves)
645 65.3
unshelled, 1 cup (7 nuts)
184 18.3
Oats Oatmeal , regular, and quick & instant, 1 cup
dry
311
5.1
cooked with water
146
1.4
Octopus ,raw, 3 oz
70
0.9
cooked, moist heat, 3 oz
140
1.8
Oil , cooking or salad
canola, 1 cup
1928 218
1 tbsp
124
14
coconut, 1 cup
1880 218
1 tbsp
118 13.6
corn, safflower, sesame or soybean, 1 cup
1928 218
1 tbsp
121 13.6
olive or peanut, 1 cup
1910 216
1 tbsp
120 13.5
t–32
20
4
0.3
9
6
36
8
16
1
17
14
4
55
26
2
4
0
0
0
0
0
0
0
0
Food tables
Okra , fresh, 1 cup
calories
fat carbs
33
0.1
boiled, drained, slices, 1/2 cup
26
0.2
Olives , pickled canned or bottled
1 small
4
0.5
1 large
5
0.4
1 jumbo
7
0.6
green, 10 large
45
4.9
salt-cured, Greek style, 10 extra-large
89
9.5
Onions
dehydrated, flakes, 1/4 cup
49
0.1
1 tbsp
18
0.1
raw, 1 average (2 1/2" diameter)
42
0.2
1 thin slice
4
0.1
chopped, 1 cup
61
0.3
1 tbsp
4
0.1
boiled, drained, 1 cup
93
0.3
1 average
55
0.4
green, spring or scallions (tops and bulbs), 1 medium (4 1 / 8") 5
0.1
chopped, 1 cup
32
0.2
1 tbsp
2
0.1
Oranges , fresh
Florida, all varieties, sections without membranes, 1 cup 86
0.4
1 average (2 5/8” diameter)
65
0.3
California Valencias, sections without membranes, 1 cup 89
0.6
1 average (2 5/8” diameter)
60
0.4
California, Navel, sections without membranes, 1 cup
76
0.2
1 average (2 7/8” diameter)
65
0.2
Mandarin (see Tangerines)
8
6
1
1
1
1
1
12
5
10
1
14
1
22
13
2
8
1
22
17
22
15
20
17
t–33
Food tables
calories
fat carbs
Oysters raw
Eastern
raw, 6 medium
50
2
steamed, 6 medium
60
2
canned, drained, 3 oz
58
2
Pacific or Western
raw, 3 oz
70
2
steamed, 1 medium
40
1
canned, drained, 3 oz
78
2
breaded, fried, 6 pieces
369
18
Pancakes , 4" diameter
plain & buttermilk
frozen
83
1.2
prepared from recipe
87
3.7
prepared from mix
74
1
blueberry from recipe
85
3.5
whole wheat dry mix, prepared 92
2.9
Papayas
fresh, whole, 1 medium (5 1 / 8" long × 3" diameter)
119
0.5
cubes, 1 cup
55
0.2
mashed, 1 cup
90
0.4
Parsley fresh, chopped, 1 cup
22
0.5
1 tbsp
2
0.1
dried, 1 tsp
1
0.1
Parsnips
raw, sliced, 1 cup
100
0.4
boiled, drained, 1 (9" long)
130
0.5
slices, 1/2 cup
64
0.3
t–34
3
3
3
4
2
4
40
16
11
14
11
13
30
14
23
4
1
1
24
32
16
Food tables
calories
fat carbs
Passionfruit purple , fresh, 1 cup 229 1.7 Pasta , all kinds
56
fresh, plain or spinach cooked, 2 oz
75
0.6
Pate de foi gras , canned, 1 oz
131 12.5
1 tbsp
60
5.7
Peaches
fresh, 1 average (2 1 / 2" diameter)
43
0.1
sliced, 1 cup
74
0.2
canned, in heavy syrup with liquid, 1 cup
194
0.3
with liquid, 1 half 73
0.1
in juice with liquid, 1 cup
110
0.1
with liquid, 1 half 44
0.1
in water with liquid, 1 cup
59
0.2
with liquid, 1 half 24
0.1
Peanut butter
chunky, 1 cup
1520 128.9
2 tbsp
189
16
smooth, 1 cup
1530 131.7
2 tbsp
190 16.4 Pears
fresh, 1 average ( 2 1 / 2 per kb) or sliced 1 cup
98
0.7
canned:
halves with heavy syrup, 1 cup
197
0.4
with liquid, 1 half 57
0.1
in juice with liquid, 1 cup
124
0.2
with liquid, 1 half
38
0.1
in water with liquid, 1 cup
71
0.1
with liquid, 1 half
22
0.1
15
2
2
11
19
53
20
29
12
15
6
56
7
50
7
25
51
15
32
10
19
6
t–35
Food tables
calories
fat carbs
Peas
blackeye or cow, fresh, 1 cup
131
0.5
boiled, drained, 1 cup
160
0.7
green, fresh, 1 cup
118
0.6
boiled, drained, 1 cup
135
0.4
canned, drained, 1 cup
118
0.6
frozen, boiled, drained, 1/2 cup
63
0.3
sugar (edible pods)
fresh, 10 pods
15
0.1
boiled, drained, 1 cup
68
0.4
Peas & carrots , frozen, boiled, drained, 1/2 cup
39
0.4
Pecans
fresh, chopped, 1 cup
823 85.7
1 oz (20 halves)
196 20.4
dry roasted, 1 oz
202 21.1
oil roasted, 1 cup
787 82.8
1 oz (15 halves)
203 21.4
Pepper, 1 tsp
black
6
0.1
red or cayenne
6
0.4
white
8
0.1
Peppers hot
banana, fresh, 1 small (4")
9
0.2
chili, green or red, fresh, 1 pepper
18
0.1
chopped, 1/2 cup
30
0.2
canned, chopped, 1/2 cup
15
0.1
jalapeno
fresh, 1 pepper
5
0.1
fresh sliced, 1 cup
27
0.6
t–36
28
34
21
25
22
12
3
12
8
17
4
4
15
4
2
1
2
2
5
7
4
1
6
Food tables
calories
fat carbs
canned, 1 pepper
6
0.2
canned sliced, 1 cup 28
1
Peppers sweet , raw
3
green, 1 large (3 /4" long × 3" diameter)
33
0.3
chopped, 1 cup
41
0.3
1 ring (3" diameter × 1/4" thick)
3
0.1
10 strips
8
0.1
red
1 large (3 3/4" long × 3" diameter)
45
0.3
chopped, 1 cup
40
0.3
1 ring (3" diameter × 1/4" thick)
3
0.1
yellow
1 large (3 3/4" long × 3" diameter)
51
0.4
10 strips
14
0.1
Perch , 3 oz
Atlantic, raw
80
1.4
cooked, dry heat
103
1.8
Persimmon
Japanese or khaki, fresh, peeled, & seeded
1 fruit (2 1/2" diameter)
118
0.4
native, fresh, peeled and seeded, 1 average
32
0.1
Pheasant , raw, boneless, skinless
1/2 bird
468 12.9
1/2 breast
242
6
1 leg
144
5
Pickle relish
hamburger or sweet, 1/2 cup 158
0.7
1 packet ( 2 / 3 tbsp) 13
0.1
1 tbsp
20
0.1
1
5
8
10
1
2
11
10
1
12
4
0
0
32
9
0
0
0
42
4
6
t–37
Food tables
hotdog, 1/2 cup
1 tbsp
calories
fat carbs
111
0.6
14
0.1
Pickles, Cucumber
dill, 1 cup (23 slices)
28
0.3
1 large (4" long)
25
0.3
sour, 1 cup
17
0.4
1 large (4" long)
15
0.3
sweet, 1 cup
199
0.5
Gherkins, 1 small (2 1/2” long)
18
0.5
Pie crust , recipe, 9" diameter 947 62.3
Graham cracker, recipe
1181
60
chocolate wafer, recipe
1129 69.4
vanilla, wafer recipe
935 63.8
Pie , mixes (see package)
Pie fillings
apples, 1 cup
601
0.6
cherry, 1 cup
685
0.5
pumpkin, mix, 1 cup
282
0
Pike , 3 oz
northern, raw, meat only
75
0.6
cooked, dry heat
96
0.8
walleye, raw, meat only
80
1.1
cooked, dry heat
102
1.4
Pimentos
canned, with liquid, 3 oz
30
0
canned, drained, 1 average
10
0
Pineapple
fresh, 1 fruit
232
2.1
1 slice (3 1/2" diameter × 3/4")
42
0.4
t–38
29
54
6
5
4
4
54
5
86
156
122
89
156
167
71
0
0
0
0
n/a
n/a
59
11
Food tables
calories
fat carbs
diced, 1 cup
76
0.7
canned, crushed, sliced, or chunks, undrained, 1 cup
in heavy syrup
199
0.3
in juice
150
0.2
in water
79
0.3
frozen, chunks, sweetened, 1 cup
209
0.3
Pizza , frozen (see package)
Plantains (see Bananas)
Plums
fresh, sliced, 1 cup
91
1.3
1 fruit (2 1 / 8" diameter)
37
0.6
canned, purple, pitted with heavy syrup, 1 cup
230
1
1 plum
41
0.2
canned, purple, pitted with juice, 1 cup
147
0.1
1 plum
27
0
canned, purple, pitted with water, 1 cup
102
0.1
1 plum
19
0
Pomegranates
fresh, 1 average (3 3 / 3" diameter)
105
0.5
Pompano, 3 oz
raw
140
8.1
cooked, dry heat
180 10.4
Popcorn
air popped, plain, 1 cup
31
0.4
oil popped, plain, 1 cup
55
3.1
caramel coated, 1 oz (2 /3 cup)
with peanuts
114
2.3
without peanuts
123
3.7
cheese flavour, 1 cup
58
3.7
20
52
39
21
55
22
9
60
11
39
7
28
5
27
0
0
7
7
23
23
6
t–39
Food tables
calories
fat carbs
Pork
Boston butt, roasted with fat, 3 oz
229 16.1
lean, 3 oz
198 12.2
chop, sirloin, with bone, broiled
with fat, 3 oz
221 13.7
lean, 3 oz
168
7.7
loin, whole, roasted
with fat, 3 oz
210 12.5
lean, 3 oz
178
8.2
tenderloin, roasted
with fat, 3 oz
147
5.2
lean, 3 oz
140
4.1
country-style ribs, braised
with fat, 3 oz
252 18.3
lean, 3 oz
199 11.6
spareribs, braised, with fat, 3 oz
338 25.8
ground, cooked, 3 oz
253
18
Potato chips
plain, salted, 1 oz
152
9.8
8 oz bag
1217 78.6
potato sticks, 1 oz
148
9.8
1/2 cup
94
6.2
Potato salad , home prepared, 1 cup
358
21
Potatoes, white
raw, with skin, diced, 1/2 cup
60
1.6
1 large (3" to 4 1/4" diameter)
146
3.8
au gratin, 1 cup
324 18.6
t–40
0
0
0
0
0
0
0
0
0
0
0
0
15
120
16
10
28
14
33
28
Food tables
calories
fat carbs
baked, 1 piece (2 1 / 3" × 4 3/4" ) flesh
145
0.2
flesh & skin 221
0.2
boiled
unpeeled 1 potato (2 1/2” diameter)
68
0.1
diced or sliced, 1/2 cup
117
0.2
peeled, 1 potato (2 1/2" diameter)
67
0.1
diced or sliced 1/2 cup
108
0.4
canned, drained, 1/2 cup
54
0
French-fried, frozen, oven heated
10 strips 100
3.8
mashed
with milk, 1 cup
162
1.3
with milk & butter or margarine, 1 cup
223
8.9
microwaved, in skin
flesh, 1 potato (2 1 / 3" × 4 3/4")
156
0.2
flesh & skin, 1 potato (2 1/2" diameter)
213
0.2
scalloped, with margarine or butter, 1 cup
211
9
Potatoes , sweet
raw, cubed, 1 cup
140
0.4
1 whole, 5"
137
0.4
baked, in skin, 1 average, (5" long × 2" diameter)
206
0.3
boiled, without skin, (5" long × 2")
118
0.2
1 potato
159
0.5
mashed, 1 cup 345
1
candied, 1 piece, (2 1/2" × 2" diameter)
144
3.5
canned, drained 1 cup
212
0.7
mashed, 1/2 cup
258
0.6
34
51
16
27
16
25
12
16
37
35
37
49
27
33
32
49
28
37
80
30
50
60
t–41
Food tables
calories
fat carbs
Pretzels
hard, plain, 1 oz
108
1.0
twisted, 10 pretzels
229
2.1
Prunes
dehydrated, 1 cup
448
1
dried, uncooked
pitted, 1 cup
407
0.9
1 medium-size
20
0.1
stewed, unsweetened, pitted, 1 cup
266
0.6
canned, with heavy syrup, 1 cup
246
0.5
5 fruits, 2 tbsp syrup
91
0.2
Pumpkin
fresh, 1" cubes, 1 cup
31
0.2
boiled, mashed, 1 cup
49
0.2
canned, 1 cup
84
0.7
Pumpkin seeds , 1 oz
dry, hulled
154
13
roasted
148
12
Quail
raw, meat and skin, 1 quail
210 13.2
meat only, 1 breast
69
1.7
Quinces , fresh, peeled & seeded, 1 fruit
53
0.1
Rabbit , domesticated, 3 oz
raw
116
4.8
stewed
176
7.2
Radicchio
raw, shredded, 1 cup
10
0.1
1 leaf
2
0.1
Radishes
t–42
23
48
118
107
6
70
65
24
8
12
20
5
12
0
0
14
0
0
2
1
Food tables
calories
fat carbs
raw
1 large
2
0.1
sliced, 1/2 cup
11.6
0.4
oriental, raw
whole with tops, 1 lb
67 n/a
pared, 1 oz
6 n/a
Raisins , seedless packed, 1 cup 495
0.8
50 raisins
78
0.2
chocolate covered, 1 cup
7.2 26.7
10 pieces
39
1.5
Raspberries
black, fresh, 1 cup
100
2
red fresh, 1 cup
61
0.7
10 berries
39
0.1
canned, red, with heavy syrup, 1 cup
233
0.3
frozen, red, sweetened, 1 cup
258
0.4
Refried Beans
1 cup
237
3.2
1 tbsp
15
0.2
Rhubarb
diced, 1 cup
26
0.3
1 stalk
11
0.1
cooked, sweetened, 1 cup
279
0.2
frozen, uncooked, diced, 1 cup
29
0.2
Rice
long grain
brown, raw 1 cup
685
5.4
cooked
217
1.8
0
1
n/a
n/a
131
21
123
7
n/a
15
3
60
66
40
3
6
3
75
7
143
45
t–43
Food tables
calories
fat carbs
white, raw, 1 cup
676
1.3
cooked, 1 cup
206
0.5
white, precooked or instant, prepared, 1 cup
162
0.3
wild rice
raw, 1 oz
572
1.8
cooked, 1 cup
166
0.6
Rolls and buns
cheese, 2.3 oz
238 n/a
cloverleaf, 1 oz roll
including brown-and-serve (2 1/2" diameter)
85
1.6
dinner or pan, 1 oz roll
including brown-&-serve, white, (2" square)
85
2.1
oat bran
70
1.3
whole wheat
76
1.4
French, 1 oz
79
1.3
hamburger, frankfurter, white
129
3.2
whole wheat
115
2
hard, round or kaiser (3 1/2” diameter)
167
2.5
Rutabagas
raw, cubed, 1 cup
51
0.3
1 large
278
1.6
boiled
drained, cubed, 1/2 cup
67
0.8
drained, mashed, 1 cup
94
0.6
Sablefish , 3 oz
raw
166
13
cooked, dry heat
213 16.7
Salad dressings (see package)
t–44
148
45
35
120
35
29
14
15
12
15
15
22
22
30
12
63
15
21
0
0
Food tables
calories
fat carbs
Salmon , 3 oz
wild
raw
Atlantic
121
5.4
Chinook
153
8.9
Chum
102
3.2
Coho
125
5.1
Pink
99
3
Sockeye
143
7.3
cooked, moist heat
Atlantic
155 n/a
Coho
157
6.4
cooked, dry heat
Atlantic
155
7
Chinook
197 11.4
Chum
131
4.1
Coho
119
3.7
Pink
127
3.8
Sockeye
184
9.4
farmed
raw
Atlantic
156
9.3
Coho
136
6.6
cooked, dry heat
Atlantic
176 10.5
Coho
152
7
canned
Atlantic, drained
173
2.8
Chum, drained, with bone
120
4.7
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
t–45
Food tables
calories
fat carbs
Pink, with bone & liquid
119
5.2
Sockeye, drained, with bone
130
6.3
smoked (lox), Chinook, 3 oz
100
3.7
Salt , table
0
0
Sandwich spread relish , 1 tbsp
60
5.2
Sardines , canned
Atlantic, in oil drained with bone, 1 oz
59
3.3
drained, 1 fish
25
1.4
Pacific
in tomato sauce, 1 cup
159 10.7
1 sardine
68
4.6
Sauces (see also toppings, desert)
barbecue, 1 cup
188
4.5
1 packet
7
0.2
Bernaise, dry mix, 1 cup
701
68
fish, 1 oz
7
0
1 tbsp
10
0
Hollandaise
dry mix with vegetable oil, 1 cup
62
1.6
1 packet
93
2.3
with butter, 1 cup
249 20.7
1 packet
187 15.6
hot pepper (Tobasco), 1 tsp
1
0.1
Hoisin, 1 tbsp
36
0.6
mole, from recipe, 1 cup
398 26.6
oyster, 1 tbsp
2
0.1
plum, 1 tbsp
35
0.2
t–46
0
0
0
0
3.5
0
0
0
0
32
2
18
1
1
11
16
15
11
0
7
32
1
9
Food tables
calories
fat carbs
salsa
1 cup
73
0.7
1 tbsp
5
0.1
tartar sauce, 1 tbsp
75
8
teriyaki
1 cup
242
0
1 tbsp
16
0
tomato, canned, 1 cup
74
0.5
white, homemade
thin, 1/2 cup
132
8.5
medium, 1/2 cup
184 13.3
thick, 1/2 cup
233 17.3
Worcestershire, 1 tbsp
15
0
Sauerkraut , canned, 1 cup
drained
27
0.2
with juice
45
0.4
Sausages
Bockwurts, raw 1 oz
87
7.9
Bologna
beef, slice, 1 oz
89
8.1
pork slice, 1 oz
70
5.7
Bratwurst, 1 oz
86
7.4
brown and serve, cooked, 1 link
50
5
Chorizo, 1 oz
129 10.9
country-style, 3 oz
Italian, pork, cooked, 4 oz link
68
4.4
Kielbasa, 1 oz
88
7.7
Knockwurst beef, pork, 1 oz
88
7.9
Liverwurst, pork, 1 oz
93
8.1
17
1
0
46
3
18
10
12
15
3
6
11
2
1
1
1
0
1
1
1
1
1
t–47
Food tables
calories
fat carbs
pepperoni, beef, pork 1 sausage (10 1/4” long × 1 3/8 “ diameter)
1248 110.4
1 slice (1 3/8” diameter × 1/8 “ thick
115
2.5
Polish, pork, 1 oz
93
8.2
pork, cooked,
1 link (4” long × 7/8” diameter)
48
4.1
1 patty (3 7/8” diameter × 1/4” thick)
100
8.5
pork & beef, 1 link (4” long × 7/8” diameter)
52
4.8
1 patty (3 7/8” diameter × 1/4” thick)
107
9.8
salami
cooked, beef
1 oz
75
5.7
1 slice (4” diameter × 1 /8” thick)
61
4.8
dry or hard, pork, beef, 1 (4 oz) package
472 38.9
1 slice (3 1 /8” thick)
42
3.5
Thuringer (summer sausage), 1 oz
95
8.4
Vienna, canned, 3 oz
1 sausage (2 “ long)
45
4.1
Scallops
bay or sea, fresh
raw, meat only, 3 oz
75
0.7
steamed, meat only, 3 oz
96 n/a
breaded, fried, 6 pieces
386 19.4
Sea bass , 3 oz
raw 83
1.7
cooked, dry heat 106
2.2
Sesame seeds
whole, dried, 1 tbsp
52
1.6
t–48
8
1
1
1
1
1
1
1
1
3
1
0
1
2
n/a
39
0
0
5
Food tables
calories
fat carbs
1 cup
826 71.6
roasted, toasted, 1 oz
161 13.6
Sesame butter (tahini)
1 oz
169 15.3
1 tbsp
90
8.1
Shad , fresh
raw 168 11.8
cooked, dry heat 215
15
Shad roe , 3 oz
raw 215
15
baked 214
12
Shallots , peeled, chopped, 1 tbsp
8
0.1
Shark
raw, 3 oz
111
3.8
shark fin soup, 1 cup
100
4.4
batter & fried, 3 oz 194 11.8
Sherbet orange
1/2 cup
103
1.5
1 bar
92
1.4
Shrimp
fresh raw, 3 oz 91
1.5
breaded, fried, 3 oz 206 10.5
cooked, moist heat, 3 oz 85
1
cooked, moist heat, 4 large
22
0
canned, 3 oz 102
1.7
imitation, 3 oz 86
1.3
paste, canned, 3 oz 86
1
Smelt , 3 oz
raw 83
2
34
8
6
4
2
0
2
0
2
0
9
5.5
23
20
1
10
0
0
1
8
n/a
0
t–49
Food tables
calories
fat carbs
cooked, dry heat 106
2.7
canned 171 n/a
Snapper red & grey, whole, 1 lb
219 n/a
mixed species, raw, meat only, 3 oz 85
1.2
cooked dry heat, 3 oz 109
1.5
Sole , 3 oz fillets, raw
78
1.1
cooked dry heat 100
1.3
Sorghum , grain, 1 cup
651 21.7
Soups , commercial (see package)
Soybean
milk (see beverages)
protein isolate, 1 oz
96 n/a
seeds (see beansprouts, soy)
fermented:
miso with cereal, 3 oz
102 n/a
natoo, 3 oz
143 n/a
Spaghetti boiled, drained, dry, plain, 1 cup
198
1
whole wheat
174
0.8
spinach
182
0.9
Spinach
raw, trimmed, 1 cup
7
0.1
1 leaf
3
0.1
boiled, drained, leaves, 1 cup
42
0.5
canned, drained 1 cup
50
1.1
frozen, chopped, or leaf, boiled, drained, 1/2 cup
27
0.2
t–50
0
n/a
n/a
0
0
0
0
144
n/a
n/a
n/a
40
38
37
1
1
7
8
5
Food tables
calories
fat carbs
Squab, raw
meat only, 1 squab
240 12.6
meat and skin, 1 squab 585 47.4
skinless, 1 breast
136
4.6
Squash , fresh
acorn
raw, cubes, 1 cup
56
0.2
Baked, cubes, 1 cup
115
0.3
Baked, mashed, 1 cup
84
0.2
boiled, mashed, 1 cup
84
0.2
butternut
raw, cubes, 1 cup
63
0.2
Baked, cubes, 1 cup
82
0.2
hubbard
raw, cubes, 1 cup 47
0.6
Baked, mashed, 1 cup
103
1.3
boiled, mashed, 1 cup
71
0.9
scallop, summer
raw, slices, 1 cup
24
1.6
boiled, drained, sliced, 1 cup
29
0.3
boinel, mashed, 1 cup
39
0.4
spaghetti
raw, cubes, 1 cup
32
0.6
boiled, drained, or baked, 1 cup
42
0.4
yellow
raw, with skin, sliced, 1 cup
25 n/a
boiled, drained, sliced, 1 cup
36 n/a
boiled, drained, mashed, 1/2 cup
18 n/a
0
0
0
15
30
22
22
17
22
10
23
16
5
6
8
7
10
n/a
n/a
n/a
t–51
Food tables
calories
fat carbs
zucchini, with skin
raw, slices, 1 cup
16
0.2
raw, 1 medium
28
0.3
boiled, drained, sliced, 1 cup
29
0.1
Squash seed kernels , 1 oz
dried
154
13
roasted
148
12
Squid , 3 oz
raw
79
1.2
fried
149
6.4
Strawberries
fresh, slices, 1 cup
50
0.7
1 large (1 3 / 8" diameter)
6
0.1
canned, heavy syrup, 1 cup
244
0.7
frozen, sweetened, sliced, 1 cup
245
0.4
sweetened, whole, 1 cup
199
0.4
unsweetened, frozen, 1 cup
53
0.2
unsweetened, thawed, 1 cup
77
0.3
Sturgeon , 3 oz
raw
90
3.5
cooked, dry heat
115
4.4
smoked
147
3.8
Succotash (corn and limas), 1 cup
fresh, boiled, drained
221
1.6
frozen, boiled drained
159
1.6
Sugar, beet or cane
brown, firm packed,
1 cup
828
0
1 tsp
18
0
t–52
4
6
7
5
4
3
7
12
2
60
66
54
14
21
0
0
0
47
34
214
5
Food tables
calories
fat carbs
granulated
1 cup
774
0
1 tsp
17
0
1 packet
24
0
1 lump, 2 cubes
20
0
powdered, unsifted
1 cup
467
0
1 tbsp
32
0
sugar, maple
1 tsp
11
0
1 oz
101
0.1
Sunflower seed kernels
in hull, 1 cup
263 22.8
hulled, 1 cup
dried
821 71.4
dry roasted
745
64
oil roasted
831
78
Sweetbreads , 3 oz
beef, braised 272 19.7
calf, braised
145
3
lamb, braised
199 n/a
Swordfish , 3 oz
raw
103
3.4
cooked, dry heat
132
4.4
canned
78 n/a
Syrups
chocolate, 1 tbsp
220
0.2
chocolate fudge, 2 tbsp
133
3.4
corn light or dark, 1 tbsp
57
0
200
5
6
5
120
8
3
25
9
27
31
20
0
0
0
0
0
n/a
13
24
16
t–53
Food tables
calories
fat carbs
maple, 1 tbsp
53
0.1
molasses regular, 1 tbsp
54
0.1
blackstrap
47
0
table blends, pancake, 1 tbsp
58
0
Tacos
1 small
370 31.8
1 large
568 20.6
Taco salad , 1 1/2 cup
280 14.8
Taco shells , baked, 5" diameter
63
3
Tahini (see sesame butter)
Tamarin
1 fruit, 3" × 1"
5
0.8
pulp, 1 cup
287
0.1
Tangerines (mandarin oranges)
fresh, 1 medium, 2 3 / 8" diameter)
37
0.2
sections, 1 cup
86
1.3
canned, juice pack, 1 cup
93
0.1
light syrup, 1 cup
154
0.3
Tapioca
dry mix, to make 1/2 cup 85
0.1
ready-to-eat, 1 (5 oz) can
169
5.3
Taro, 1 cup
raw, sliced
117
0.2
steamed
35
0.6
Tilefish , 3 oz
raw
82
2
cooked dry heat
125
4
t–54
14
14
13
16
27
42
24
9
2
75
10
22
24
41
22
28
28
6
0
0
Food tables
calories
fat carbs
Tofu
regular, 1/4 block
89
5.6
1/2 cup
94
5.9
firm, 1/4 block
118
7
1/2 cup
183
11
Fuyu, 1 block
13
0.9
Koyadofu (dried, frozen), 1 piece
82
5.2
Nigari, 1 /5 block
soft
55
3.4
firm 70
4.1
extra firm 88
5.7
Okara
94
2.2
Tomato paste , canned
1 cup
215
1.5
1 tbsp
14
0.1
6 oz can
140
1
Tomato puree , canned, 1 cup
100
0.4
Tomatoes , green, 1 medium
30
0.3
Tomatoes , ripe
raw
1 average (2 3 / 5" diameter)
26
0.4
chopped or sliced, 1 cup
38
0.6
1 slice, 1/2" thick
6
0.1
boiled, 1 cup
65
1
canned, 1 cup
46
0.4
stewed, 1 cup
72
0.4
cherry, 1 tomato
4
0.1
1 plum
13
0.2
2
2
3
5
1
3
2
2.7
2
16
51
4
33
24
6.3
6
2
9
14
11
18
1
3
t–55
Food tables
calories
fat carbs
sun dried
1 cup
140
1.6
1 piece
6
0.1
packed in oil, drained
1 cup
235 15.5
1 piece
7
0.5
Tongue , 3 oz
beef, simmered
241 17.7
lamb, braised
234 17.3
pork, braised
231 15.9
veal, braised
172
8.6
Tortilla
corn, ready-to-fry or bake, 6" diameter
58
0.7
flour, ready-to-fry or bake
6" diameter
104
2.3
10" diameter
234
5.2
12" diameter
381
8.3
Tortilla chips , Plain or nacho flavor, 1 oz
142
7.5
Toppings , dessert
butterscotch or caramel, 2 tbsp
104
0.1
chocolate & chocolate fudge (see syrups)
marshmallow, 1 oz
92
0.1
pineapple or strawberry, 2 tbsp
107
0.1
Trout , 3 oz
brook, meat only
87 n/a
lake, meat only
76 n/a
rainbow, wild
raw
102
3
cooked, dry heat
128
5
t–56
31
2
26
1
0.3
0
0
0
13
18
40
65
18
27
23
28
0
0
0
0
Food tables
calories
fat carbs
sea, raw
89
3.1
cooked, dry heat
113
3
Tuna , 3 oz fresh
Bluefin raw
123
4.2
cooked, dry heat
157
5.4
Yellowfin
raw
92
0.8
cooked, dry heat
119
1.1
skip jack
raw
87
0.9
cooked, dry heat
113
1.1
canned
in oil, drained
light
169
7
white
159
6.9
in water, drained light
99
0.7
white
109
2.6
Turbot, European , raw, 3 oz
81
2.5
cooked, dry heat
104
3.3
Turkey
dark meat, roasted, 3 oz
chopped or diced, 1 cup
262 10.1
light meat, roasted, 3 oz
chopped, or diced, 1 cup
220
4.5
ground, cooked, 4 oz
170
9.5
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
t–57
Food tables
calories
fat carbs
Giblets, simmered, 1 oz
243
7.4
canned
boned, 3 oz
172 n/a
boned, 1/2 cup
207 n/a
potted, 1/2 cup
279 n/a
potted, 1 tbsp
32 n/a
luncheon meat
1 slice, (3 1/2” square)
24
0.4
Turnip greens , 1/2 cup
fresh, raw chopped
7
0
boiled, drained
15
0
canned
17
0
frozen, chopped, boiled, drained
24
0
Turnips
fresh, raw 1 medium
33
0.2
cubed, 1/2 cup
18
0.1
boiled, drained, cubed, 1 cup
33
0.2
mashed, 1 cup
49
0.2
frozen, with greens, boiled, drained, 1 cup
28
0.3
Veal , boneless
breast of veal, braised, 3 oz
with fat
227 14.3
lean
186
8.4
cubed for stew, lean, 3 oz
raw
93
2.2
braised
160
3.7
ground, 3 oz
raw
123
5.8
broiled
147
6.5
t–58
3.1
n/a
n/a
n/a
n/a
0
2
3
3
4
8
4
8
12
5
0
0
0
0
0
0
Food tables
calories
fat carbs
loin, braised, 3 oz
with fat, 242 14.7
lean, 193
7.8
rib, roasted, 3 oz
with fat, 194 11.9
lean
151
6.4
top round, lean, 3 oz braised
173
4.4
pan fried
156
4
breaded and fried
176
5.4
Vegetables , mixed, frozen, boiled, drained, 1/2 cup
54
0.2
Vinegar, cider or distilled, 1 tbsp
3
0
1 cup
34
0
Vine spinach (basella), raw, 100g (3.5 oz)
19
0.3
Waffles
prepared from recipe, 1 round (7" diameter)
219 10.6
frozen, toasted, plain & buttermilk, (4" diameter or square) 88
2.7
Water chestnuts
raw, sliced, 1/2 cup
61
0.1
canned, with liquid, sliced, 1/2 cup
35
0.1
Watercress
chopped, 1 cup
4
0.1
10 sprigs
3
0.1
Wieners , 1 serving
beef franks
143
14
beef franks, fat free
39
0.3
beef franks, light
110
8.5
pork, turkey
145 13.4
pork, turkey, light
111
8.5
0
0
0
0
0
0
0
12
1
15
4
25
14
15
9
1
1
2
3
3
2
2
t–59
Food tables
calories
fat carbs
Wheat bran , crude, 1 cup
126
2.5
Wheat
whole-grain, 1 cup
Durum
651
4.8
hard, white
657
3.3
soft, white
572
3.4
wheat germ, toasted, 1/4 cup
110
3
Whey fluid , sweet, 1 cup
66
0.9
Whitefish raw, 3 oz
114
5
cooked, dry heat, 3 oz
147
6.4
smoked, 3 oz
92
0.8
Yam
tuber, raw, cubes, 1 cup
177
0.3
boiled & drained, or baked, cubes, 1 cup
158
0.2
Yambean (see Jicamas)
Yeast
baker’s, compressed, 1 cake, (about 3/4 oz)
18
0.4
bakers, dry, active, 1 package 21
0.6
1 tsp
12
0.2
1 tbsp
36
0.4
Brewer’s, dry, 1 oz
25
0
Yogurt
plain, 1 cup whole milk
151
8.5
skim milk
137
0.5
low fat
156
3.8
fruit, low fat, 1 cup
239
3.2
vanilla, low fat, 1 cup
210
3
t–60
38
137
146
127
14
13
0
0
0
42
38
3
5
2
3
3
12
19
18
43
34
Food tables
calories
fat carbs
frozen, soft serve, 1/2 cup
vanilla 115
4.1
chocolate 116
4.3
Yucca (see Cassava)
Zucchini (see squash)
18
18
t–61
beverage tables
calories
fat carbs
Apple juice , 1 cup
canned or bottled, unsweetened
117
0.3
frozen concentrate, unsweetened, with water
113
0.3
Apricot nectar, canned or bottled, 1 cup
141
0.3
Carrot juice , canned, 1 cup
95
0.4
Clam juice , clam and tomato, 1 can (5.5 oz)
80
0.4
Chocolate drink , cocoa mix, 3 heaping tsp or 1 envelope 103
1.2
Coffee
brewed, regular or decaffeinated, 1 cup
5
0
instant, regular or decaffeinated, dry 1 heaping tsp
4
0
Cappuccino, mix, 2 round tsp
62
2
French, mix, 1 round tsp
57
3
Espresso, 2 oz 1
0
Cranberry juice cocktail , 1 cup
bottled
145
0.3
frozen concentrate, with water
138
0
Cranberry-apple , bottled, 1 cup
165
0
Cranberry-apricot , bottled, 1 cup
157
0
Cranberry-grape , bottled, 1 cup
138
0.3
Eggnog , 1 cup
342
19
powder mix, with milk
262
8.5
Grape juice , 1 cup
canned or bottled, unsweetened
155
0.2
frozen concentrate with water
128
0.3
Grapefruit juice , 1 cup
fresh, white or pink
97
0.3
canned, sweetened
115
0.3
unsweetened
94
0.3
frozen concentrate, unsweetened, diluted
102
0.4
t–62
29
28
37
22
19
23
1
1
10
10
n/a
37
35
42
40
35
35
39
38
32
23
28
23
24
beverage tables
calories
fat carbs
Grapefruit-orange juice , canned, unsweetened, 1 cup 107
0.3
Grapefruit-pineapple juice , canned, 1 cup
118
0.3
Lemonade , frozen concentrate, diluted, 1 cup
100
0
Limeade , frozen concentrate, diluted, 1 cup
102
0
Milk cow’s, 1 cup
whole, dry
634 34.2
2 % fat
122
4.7
skim
86
0.5
chocolate
209
8.5
goat’s, 1 cup
168 10.1
malted, powder, natural, 4–5 heaping tsp or 1 packet
81
0.6
chocolate, 3 heaping tsp or 1 packet
76
0.8
soy, 1 cup
81
4.7
Milk shakes , 8 oz
thick vanilla
254
6.7
thick chocolate
269
6.2
Orange-apricot juice drink , canned, 1 cup
128
0.3
Orange juice , 1 cup
fresh
112
0.5
canned, unsweetened
105
0.4
with apricot
128
0.3
frozen concentrate, unsweetened, diluted
112
0.2
orange juice drink, powder, with water
114
0
Orange-pineapple juice drink , canned, 1 cup
125
0
Papaya Nectar, canned, 1 cup
143
0.4
Peach nectar, canned, 1 cup
135
0.1
Pear nectar, canned, 1 cup
150
0.1
Pineapple juice , 1 cup
26
29
27
28
50
12
12
26
11
17
18
5
41
48
32
26
25
32
27
30
30
37
35
40
t–63
beverage tables
calories
fat carbs
canned, unsweetened
140
0.2
frozen concentrate, unsweetened, diluted
130
0.1
Prune juice , canned, 1 cup
182
0.1
Soft drinks , 12 oz cans
club soda
0
0
cola
152
0
cream soda
190
0
grape soda
160
0
ginger ale
125
0
lemon-lime
148
0
low calorie
1-2
0
orange
179
0
root beer
152
0
Sprite
150
0
tonic water
125
0
Tangerine juice , 1 cup
fresh
107
0.5
canned, sweetened
125
0.5
frozen, concentrate, sweetened
111
0.3
Tea , 1 cup
plain, brewed
3
0
herbal (see package)
Tomato juice , canned, 1 cup
42
0.2
Vegetable juice , canned, 1 cup
46
0.3
t–64
35
32
45
0
39
50
42
32
39
0-1
46
39
39
33
25
30
27
1
11
11
beverage tables
calories
fat carbs
Beer Ale & Stout , 12 oz
ale (3.8%)
155
0
Champale (extra dry)
169
0
beer
regular 146
0
Heineken
152
0
Lowenbrau
158
0
light
100
0
Heidelberg light
115
0
Molson light
109
0
stout (5.6%)
212
0
Guiness
192
0
Distilled Liquor, (brandy, gin, rum, rye, vodka, ...) 1 oz
80–100 proof
67-83
0
Liqueurs , (general and brand name) 1 oz unless otherwise stated
Annisette, 2 / 3 oz
74
0
Bailey’s Irish Cream
117 n/a
B&B
94 n/a
Benedictine, 2 / 3 oz
69
0
brandy, fruit flavored (Garnier)
86
0
brandy, coffee (Dubochett)
88
0
coffee, 63 proof (Tia Maria)
108
0.1
coffee with cream, 34 proof
102
4.9
creme de almonde (Dubochett)
101
0
creme de banane (Garnier)
96
0
creme de caocao (Garnier)
100
0
(Hiram Waler)
104
0
Creme de cassis
n/a
n/a
14
n/a
n/a
5
n/a
n/a
n/a
n/a
0
7
n/a
n/a
7
n/a
n/a
12
7
n/a
n/a
n/a
n/a
t–65
beverage tables
calories
fat carbs
(Garnier)
82
0
(Mr. Boston)
85
0
Creme de menthe (Garneir)
125
0
2
Curacao, / 3 oz
54
0
Drambuie
110
0
Kirsch (Garneir)
83
0
Kummel (Garnier)
75 n/a
Maraschino (Garnier)
94
0
Peppermint Schnapps (Garnier)
83
0
Pernod
79
0
Rock and Rye
94
0
Sloe Gin (Garnier)
83
0
Southern Comfort
80 proof
79
0
100 proof
95
0
Triple Sec
83 0
Wine , 4 oz glass, except where noted
Champagne
(Brut, 12.5%)
100
0
(Extra dry, 12.5%)
105
0
Dessert
dry, 3.5 oz
130
0
sweet, 3.5 oz
158
0
Dubonnet
160
0
Madiera (19%), 3.5 oz
169
0
Muscatel (19.5%)
196
0
Port (19.5%)
200
0
Ruby (20%)
184
0
Tawny (20%)
184
0
t–66
n/a
n/a
n/a
6
n/a
n/a
n/a
n/a
n/a
n/a
n/a
n/a
n/a
n/a
n/a
1
1
5
13
n/a
10
n/a
n/a
n/a
n/a
beverage tables
calories
fat carbs
white
172
0
Rice wine (sake/saki)
Chinese (20.7%), 1 oz
38
0
Japanese (10.6 %), 1 oz
72
0
Sangrai (Taylor), 3 oz
99 n/a
Sherry, 2 oz
dry (19%)
162
0
cream (19.5%)
200
0
Table Wine
red, 3.5 oz
75
0
rose, 3.5 oz
74
0
white, 3.5 oz
70
0
Vermouth, 3.5 oz
dry (17.5%)
105
0
sweet (17.5%)
167
0
Wine Coolers (Bartles & Jaymes), 12 oz
berry
21
0
light berry
142
0
Margarita
260
0
original
190
0
peach
210
0
Planters Punch
230
0
strawberry
210
0
tropical
230
0
Wine Spritzer, 5 oz
60
0
n/a
n/a
n/a
n/a
n/a
n/a
2
2
1
1
12
32
n/a
46
28
33
36
37
38
n/a
t–67
fastfood tables
calories
fat carbs
Burger King 1
Burgers
Whopper
Whopper w/cheese
Double Whopper
Double Whopper w/cheese
Whopper Jr
Whopper Jr with cheese
Angus Steak Burger
Angus Steak Burger with bacon, cheese Hamburger
Cheeseburger
Bacon Cheeseburger
Double Cheeseburger
Bacon Double Cheeseburger
Sandwiches and Side Orders
BK Big Fish Sandwich
Chicken Whopper Sandwich
Chicken Sandwich
Chicken Crisp Sandwich
Chicken Tenders, 8 pieces
Dipping Sauces
BBQ
Honey Mustard
Ranch Sweet/Sour
French Fries, medium
Onion Rings, medium
Dutch Apple Pie
t–68
700
800
970
1060
390
430
570
710
310
350
390
530
570
42
49
61
69
22
26
22
33
13
17
20
31
34
52
53
52
53
31
32
62
64
30
31
31
32
32
630
570
560
780
340
30
25
28
45
19
69
48
52
70
20
35
90
140
40
360
320
300
0
6
15
10
18
16
13
9
9
1
9
46
40
45
fastfood tables
Drinks
Vanilla Shake, medium
Chocolate Shake, syrup added, medium
Strawberry Shake, syrup added, medium
Coca Cola Classic, medium
Sprite, medium
Minute Maid Orange Juice
Coffee, medium
Milk 1%, 8 oz
Breakfast
Croissan’wich with bacon, egg & cheese
Croissan’wich with sausage, egg & cheese
Croissan’wich with sausage & cheese
Croissan’wich with egg & cheese
French toast sticks
Hash browns, small
Grape or Strawberry Jam
Syrup
Salads (without dressing or toast)
Garden Salad
with tendercrisp chicken
with firegrilled chicken
with firegrilled shrimp
Ceasar Salad
with tendercrisp chicken
with firegrilled chicken
with firegrilled shrimp
Garlic Parmesan Toast
Dressings, 2 oz
calories
fat carbs
540
600
590
200
200
140
5
100
20
18
17
0
0
0
0
2.5
76
97
96
53
53
33
1
12
340
500
410
300
390
230
30
80
20
36
29
17
20
15
0
0
26
26
24
26
46
23
7
21
20
410
210
200
0
22
7
10
4
28
12
13
390
190
180
70
22
7
10
2.5
25
9
9
9
t–69
fastfood tables
Garden Ranch Creamy Garlic Caesar
Sweet Onion Vinaigrette
Tomato Balsamic vinaigrette
calories
fat carbs
120
130
100
110
10
11
8
9
7
7
8
9
186
191
255
5.5
5.5
11.5
28
29
28
137
142
206
7
7.5
13.5
14
15
14
238
244
307
45
11
11
17
2.5
28
30
29
1
130
140
140
70
105
35
70
70
70
40
40
1.5
14
14
17
6
6
4
210
220
22
24
2
2
Domino’s 2
Pizzas, 12" Medium Pizza, 1 of 8 equal slices
Classic Hand-Tossed
Cheese
Green Peppers, Onion, Mushrooms Pepperoni & Sausage
Crunchy Think Crust
Cheese
Green Peppers, Onion, Mushrooms Pepperoni & Sausage
Ultimate Deep Dish
Cheese
Green Peppers, Onion, Mushrooms Pepperoni & Sausage
Buffalo Hot Wings (1 Ave)
Side Dishes
Bread Sticks, 1 piece
Cheesy Bread, 1 piece
Cinna Stix, 1 piece
Garden Salad
Grilled Chicken Caesar
Croutons
Dressings
Caesar
Ranch
t–70
fastfood tables
calories
Light Italian
Dipping Sauce
Hot, 43g
Blue Cheese, 43g
Ranch, 43g
20
1
2
120
230
200
12
24
21
3
2
2
150
380
140
360
9
19
8
25
5
11
4
12
190
460
160
370
400
400
540
440
460
450
12
28
10
26
24
24
33
26
26
29
10
19
5
12
17
17
36
26
32
23
50
15
220
370
210
350
3
0
9
19
7
17
2
2
6
20
8
21
fat carbs
KFC 3
KFC Original Recipe Chicken
Whole wing
Breast
Drumstick
Thigh
Extra Crispy
Whole wing
Breast
Drumstick
Thigh
Crispy Strips (3) Wings (6)
HBBQ
Fiery Buffalo
Sweet & Spicy
Hot
Salads (without dressing or croutons)
Caesar Side
House Side
Roasted Caesar
Crispy Caesar
Roasted BLT
Crispy BLT
t–71
fastfood tables
Dressings
Hidden Valley Ranch
Hidden Valley Fat Free Ranch
Hidden Valley Golden Italian Light
KFC Creamy Parmesan Caesar
KFC Parmesan Garlic Croutons
Sides
Cole Slaw, 130g
Potato Salad, 128g
Biscuit
Mashed Potato with gravy, 136g
Potato Wedges, 102g
Macaroni & Cheese
Corn on the Cob, 5.5"
Baked Beans, 136g
calories
fat carbs
200
35
45
260
70
20
0
2.5
26
3
3
8
6
5
9
190
180
190
120
240
400
150
230
11
9
10
4.5
12
18
3
1
22
22
23
18
30
45
26
46
90
140
210
1
210
230
240
160
0
0
0
0
0
0
0
0
23
33
58
0
56
59
64
40
770
740
740
18
18
18
134
128
128
McDonalds 4
Drinks
Apple Juice
Orange Juice, small
Cola, medium
Diet cola, medium
Sprite, medium
Root Beer, medium
Orange Drink, medium
Iced Tea, medium
Shakes, 21 fl. oz
Chocolate
Vanilla
Strawberry
t–72
fastfood tables
Desserts
Vanilla Fat Reduced Cone
Strawberry Sundae
Hot Caramel Sundae
Hot Fudge Sundae
Peanuts for Sundae
Fruit’n’Yogurt Parfait with granola
Fruit’n’Yogurt Parfait without granola
Baked Apple Pie
McFlurrie with M&M’s
McFlurrie with Oreo
Chocolate Chip Cookie
Hamburger
Cheeseburger
Quarter Pounder w/cheese
Big Mac
McChicken
Crispy Chicken
Grilled Chicken
Fillet-o-Fish
Fries
Medium
Large
Chicken Nuggets, 6 pieces
Sauces
Hot mustard
BBQ
Sweet and sour
Honey mustard
calories
fat carbs
150
280
340
330
45
160
130
250
620
560
160
260
310
510
560
370
500
420
400
3.5
6
7
9
3.5
2
2
11
20
16
7
9
12
25
30
16
16
9
18
24
51
62
55
2
31
25
34
96
88
22
33
35
43
47
41
63
52
42
350
520
250
16
25
15
47
70
15
50
45
50
70
2
0
0
2
9
11
11
13
t–73
fastfood tables
Salads (add dressing values below)
Bacon Ranch Salad
with Grilled Chicken
with Crispy Chicken
Caesar Salad with McGrill Chicken
with Crispy Chicken
Side Salad
Butter/Garlic croutons
Dressings
Ranch
Caesar
Low-fat Balsamic
Low-fat Italian
Breakfast
Egg McMuffin
Sausage McMuffin
Bacon, Egg, Cheese, Biscuit
Hash Browns
Big Breakfast
Hot Cakes with margarine & syrup
Sausage Burrito
Cinnamon Roll
calories
fat carbs
140
260
340
90
220
300
20
60
7
9
16
4
6
13
0
1
10
12
23
9
12
22
4
10
170
190
40
50
15
18
3
2.5
9
4
4
7
300
380
440
140
730
600
300
420
12
22
24
8
46
17
16
18
30
31
36
15
53
102
26
57
170
220
10
14
13
14
210
10
21
Taco Bell 5
Tacos
Tacos
Tacos Supreme
Soft Taco
Beef
t–74
fastfood tables
Ranchero Chicken
Grilled Steak
Bean Burrito
Burrito Supreme
Beef
Chicken
Steak
Fiest Burrito
Beef
Chicken
Steak
Grilled Stuft Burrito
Beef
Chicken
Steak
7-layer Burrito
Chili Cheese Burrito
Chalupas Supreme
Beef
Chicken
Steak Chalupa Baha
Beef Chicken Steak Enchirito
Beef Chicken Steak calories
fat carbs
270
280
370
14
17
10
21
21
55
440
410
420
18
14
16
52
50
50
390
370
370
14
11
12
51
49
49
720
670
680
530
390
32
25
27
21
18
80
77
77
66
40
400
370
370
24
21
22
31
29
29
430
400
410
28
24
25
32
30
30
380
350
360
18
14
16
35
33
33
t–75
fastfood tables
Gorditas Supreme
Beef Chicken Steak Gorditas Baja
Beef Chicken Steak Quesadilla
Cheese Chicken Tostada Mexican Pizza Meximelt Fiesta Taco Salad without shell Border Bowl
Zesty Chicken Zesty Chicken without dressing Southwest Steak Nachos
Nachos Nachos Supreme Nachos Belle Grande
Pintos ’n Cheese Mexican Rice Cinnamon Twists Fresco Style Items (less than 10g fat)
Crunchy Taco t–76
calories
fat carbs
310
290
290
16
12
13
30
28
28
350
320
320
19
15
16
31
29
29
490
540
250
540
290
860
490
28
30
10
31
16
46
25
39
40
29
47
23
82
43
730
490
690
40
16
28
69
64
79
320
460
790
180
200
160
20
26
44
7
9
5
32
42
79
20
26
27
150
7
14
fastfood tables
calories
Soft Taco
Beef
Ranchero Chicken Grilled Steak Gordita Baja
Beef Chicken Steak Bean Burrito Burrito Supreme
Chicken Steak
Fiesta Burrito
Chicken
Tostada Enchirito
Beef Chicken Steak fat carbs
190
170
170
8
4
5
22
22
21
250
230
230
350
9
6
7
8
31
29
29
56
350
350
8
9
50
50
340
200
8
6
50
30
270
250
250
9
5
7
35
34
34
361
507
420
68
44
60
289
449
531
6
6
9
1
0
0
1
11
11
66
96
73
9
8
8
61
57
82
Southern Tsunami 6
California Roll, 1 pack, 273g
Futumaki, 1 pack - 309g
Inari, 1 pack - 220g
Nigiri, Fresh Salmon, 1 piece - 38g
Nigiri, Shrimp, 1 piece - 30g
Nigiri, Tuna, 1 piece - 38g
Snack Pack, Imitation Crab & Cucumber, 1 pack - 210g
Spicy Tuna Roll, 1 pack - 273g
Tempura Roll, 1 pack - 309g
t–77
fastfood tables
Tofu Roll, 1 pack - 273g
Vegetable Combo, 1 pack - 273g
calories
fat carbs
321
447
3
4
62
92
420
580
280
320
270
320
360
510
540
19
29
9
13
9
13
7
18
22
37
46
34
34
33
34
44
57
57
210
100
120
260
260
200
160
70
45
20
40
5
0
30
5
14
7
2.5
12
12
2.5
2
5
3.5
1.5
3.5
0
0
3
0
0
0
2
16
17
38
31
1
0
0
3
0
2
1
0
Wendy’s 7
Sandwiches
Classic single with everything
Big Bacon Classic
Jr. Hamburger
Jr Cheeseburger
Hamburger, Kids’ Meal
Cheeseburger, Kids’ Meal
Grill Chicken Sandwich
Spicy Chicken
Homestyle Chicken
Sandwich Components
Hamburger Patty, 1/4lb
Hamburger Patty, 2 oz
Grilled Chicken Fillet
Spicy Chicken Fillet
Homestyle Chicken Fillet
Kaiser Roll
Sandwich Bun
American Cheese, proc.
American Cheese, proc. jr. Bacon
Honey Mustard Sauce
Ketchup
Iceberg Lettuce
Mayonnaise
Mustard
t–78
fastfood tables
Onion
Pickles
Tomato
Salads, without dressing
Side Salad Caesar Side
Garlic Croutons
Caesar Dressing
Mandarin Chicken
Crispy Noodles
Roasted Almonds
Oriental Sesame Dressing
Spring Mix
Garlic Croutons
House Vinaigrette
Chicken BLT
Garlic Croutons
Honey Mustard Dressing
Taco Supremo
Salsa
Reduced Fat Sour Cream
Taco Chips
Homestyle Chicken Strips Salad
Creamy Ranch Dressing
Lighter Salad Dressings
Fat Free French
Reduced Fat Creamy Ranch
Low Fat Honey Mustard
calories
fat carbs
5
0
5
0
0
0
1
0
1
35
70
70
120
170
60
130
190
180
70
190
340
70
280
380
30
50
210
450
230
0
4.5
2.5
13
2
2
11
11
11
2.5
18
18
2.5
26
17
0
3.5
9
22
23
8
3
9
1
18
10
4
21
13
9
8
12
9
11
33
6
2
29
35
5
80
100
110
0
8
3
19
6
21
t–79
fastfood tables
French Fries
Kids’
Medium
Biggie
Baked Potatoes
Plain
Bacon & Cheese
Broccoli & Cheese
Chili
Small
Large
Cheddar Cheese, shredded (2 T)
Chicken Strips, 3 pieces
Deli Honey Mustard Sauce
Spicy Chipotle
Ranch
Chicken Nuggets
5 piece
4 piece (kids’ meal)
BBQ
Sweet & Sour
Honey Mustard
Frosty
Junior
Small
Medium
Fix’n Mix Frosty
Oreo Cookie Crumbles
Butterfinger Candy Crumbles
t–80
calories
fat carbs
280
440
490
14
21
24
37
58
64
270
460
340
0
13
3.5
61
69
69
220
330
70
410
170
150
200
6
9
6
18
16
15
22
23
35
1
33
6
5
1
220
180
45
50
130
14
11
0
0
12
13
10
10
13
6
160
330
430
170
100
130
4
8
11
4
4.5
5
28
56
74
29
15
20
fastfood tables
calories
M&M’s Candy Crumbles
Drinks
Cola, medium
Diet Cola, medium
Sprite, medium
Coffee
Tea
Milk, 2% Milk, 1% Chocolate
fat carbs
140
6
20
140
0
130
0
0
120
170
0
0
0
0
0
4.5
2.5
37
0
34
0
0
13
28
Burger King is a registered trademark of Burger King Corp.
Domino’s is a registered trademark of Domino’s Pizza Inc.
KFC is a registered trademark of KFC Corp.
4 McDonald’s is a registered trademark of McDonald’s Corp.
5 Taco Bell is a registered trademark of Taco Bell Corp.
6 Southern Tsunami is a registered trademark of AFC Corp.
7 Wendy’s is a registered trademark of Delavest, Inc.
1
2
3
The foregoing dietary information was supplied by the respective restaurant chains.
Physi-Cal Enterprises makes no representation that this information is accurate or
current. None of the foregoing restaurant chains sponsors or endorses in any way
the Physi-Cal products or publications.
t–81
Disclaimer
The material in the Instruction Guide & MIOSense booklet is for information
purposes only. The MIO watch described is subject to change without prior
notice, due to the manufacturer’s continuous development program. The
MIO watch, Instruction Guide & MIOSense booklet are intended to support
a sensible approach to health & fitness. They are not intended to replace
professional medical advice related to diet, exercise or weight loss. PhysiCal Enterprises shall not be liable for any damages, direct or incidental,
consequential or special, arising out of, or related to, the use of MIO & accompanying documents. IF YOU EXPERIENCE SEVERE OR PROLONGED DISCOMFORT
OR PAIN AT ANY TIME, SEE YOUR DOCTOR IMMEDIATELY. The information in the
Instruction Guide & MIOSense booklet is intended to be used as a general
guide only & may not be appropriate to specific users. In particular: Maximum Heart Rate. Consult a doctor to determine your personal maximum
heart rate. MIO uses complex formulae that generally predict the HR based
upon studies of subjects with healthy hearts. The percentage of maximum
calculations are not to be relied upon especially if you have a history of
heart disease, stroke, high or low blood pressure, diabetes, asthma or other circulatory or respiratory conditions. Calorie Target & Expenditure. Reliance on inappropriate intake & expenditure targets may result in excessive
weight gain or loss, fainting, dietary deficiencies or other adverse medical
consequences. Consult a doctor to determine what caloric intake & expenditure targets are appropriate for you. MIO, while designed to provide an
ECG-accurate heart rate, is neither designed nor warranted for medical use
& should not be relied upon for medical purposes. ALWAYS CONSULT A DOCTOR
BEFORE BEGINNING A NEW EXERCISE REGIME OR DIET PROGRAM OF ANY KIND.
This sensible guide to healthy living contains:
• comprehensive information on fitness,
exercise, nutrition & diet
• a how-to on controlling stress in your life
• a step-by-step plan to create a personalized
health & fitness program
• MIO 3500 calorie countdown and walk/run program
• calorie tables for food & beverages, including
“fast” foods
• new calorie tables include fat grams
and carbohydrates!
For more MioSENSE
+ www.miowatch.com
+ 1.877.566.INFO (4636)