Dr Richard Parkinson

Minimally Invasive Spine Surgeon FRACS St.Vincents, Sydney

www.ispine.com.au

Carbohydrates
Carbohydrates consist of single-sugar units called monosaccharides, doublemonosaccharide units known as disaccharides and multiple-monosaccharide molecules that make up starches. The predominant purpose of the carbohydrates you eat is to provide fuel to your cells. Disaccharides and starches undergo digestion to reduce them to their individual sugars, and, once absorbed, they travel to the cells and tissues throughout your body to power your physical activities. A special type of carbohydrate, known as fiber, passes through your gut undigested. While fiber doesnt provide you with cellular energy, it improves your digestive health by regulating your bowel function.

Proteins
The building blocks that make up proteins are called amino acids. Proteins consist of 20 different amino acids, mixed and matched to create a vast array of larger molecules that support every process in your body. Digestion of protein results in a pool of single amino acids that your cells incorporate into new proteins as the need arises in your body. These molecules make up muscles and organs, transmit signals between cells, constitute immune molecules, help create the new proteins your tissues require and can serve as a fuel source in a pinch.
Food Protein (g per average portion) Half-fat cheddar, 50g Eggs (2 medium) Cottage cheese, 100g Full-fat cheddar, 28g Black-eye beans, 50g dry weight Lentils, 50g dry weight 16 14.2 14 13 11 12 Total Fat
(g per average portion)

7.5 12.2 4 17 0.7 0.9

Red kidney beans, 50g dry weight Stilton, 50g Peanut butter, 2 tbs Cashews, 50g Baked potato, 223g cooked weight Tofu, 100g Whole milk or yoghurt, 1 cup Cottage cheese, 1/4 cup Natural fromage frais, 0% fat, 100g Meat, cheese, 28g Cooked legumes, 1/2 cup Wholemeal pasta,, 50g dry weight White pasta, 50g dry weight Soya milk, 200ml Skimmed milk, 200ml Seeds, 25g/1oz Cooked brown rice, 225g/8oz (75g/3oz dry) Wholemeal bread, 60g (2 average slices) Couscous, 50g dry weight Natural low-fat yoghurt, 100g Grated parmesan cheese, 2 tbs Sweetcorn, 150g/5oz Bagel (1/2), cereal (1/2 cup), potatoes (1/2 cup), Pasta (1/2 cup) Vegetables, 1/2 cup Fruits e.g. apple, banana, orange

11 11 9 8.9 8.7 8 8 8 7.7 7 7 6.7 6 6 6.6 6 6 5.5 5.3 5 4 4 3 2 1

0.7 18 n/a 24* 0.5 4.2 n/a n/a 0.2 n/a n/a 1.3 3.8 3.8 0.2 n/a n/a 1.5 1.0 0.8 n/a n/a n/a n/a n/a

Carb Chart
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FOOD FRUIT CARB CHART Apple, dried Apple, no skin Applesauce, sweetened Applesauce, unsweetened Apricot, raw Apricot, dried Banana Blackberries Blueberries Blueberries, sweetened Cantaloupe Cherries, raw Dates Figs Grapefruit Grapes Honeydew melon 32 g 110 g 255 g 244g 35 g 18 g 118 g 72 g 73 g 115 g 160 g 68 g 25 g 38 g 123 g 50 g 170 g 5 rings 1 cup 1 cup 1 cup 1 whole 5 halves 1 whole 1/2 cup 1/2 cup 1/2 cup 1 cup 10 cherries 3 dates 2 figs 1/2 fruit 10 grapes 1 cup 21 14 45 28 4 11 27 7 10 25 13 11 19 24 13 9 15 WEIGHT (g) COMMON MEASURE CARBOHYDRATE (g)

Kiwi Mango Nectarines Papaya Peach Pear Pineapple Raisins Raspberries Strawberries Tangarine VEGETABLES CARB CHART Artichoke Asparagus Avocado Beets Broccoli, cooked Broccoli, raw Brussel sprouts Cabbage Carrots, raw

76 g 207 g 136 g 304 g 98 g 166 g 47 g 14 g 31 g 83 g 84 g

1 medium 1 mango 1 nectarine 1 papaya 1 peach 1 pear 1 slice 1 packet 1/4 cup 1/2 cup 1 tangerine

11 31 14 33 9 26 7 11 4 6 11

WEIGHT (g) COMMON MEASURE CARBOHYDRATE (g) 120 g 60 g 29 g 43 g 156 g 88 g 155 g 70 g 55 g 1 medium 4 spears 1 oz 1/4 cup 1 cup 1 cup 1 cup 1 cup 1/2 cup 14 3 2 4 11 6 12 4 6

Cauliflower, raw Celery, raw Corn on the cob Corn, canned Cucumber, raw Eggplant Kale, cooked Leeks Lettuce Mushrooms, raw Okra, cooked Olives Onion, cooked Parsnips Peas Peppers Pickle Potato Potatoes, mashed Potatoes, hash browns Snap Beans

100 g 60 g 63 g 210 g 104 g 99 g 65 g 26 g 55 g 17 g 80 g 22 g 26 g 78 g 80 g 10 g 65 g 202 g 210 g 48 g 135 g

1 cup 1/2 cup 1 ear 1 cup 1 cup 1 cup 1/2 cup 1/4 cup 1 cup 1/4 cup 1/2 cup 5 olives 2 TBSP 1/2 cup 1/2 cup 1 ring 1 pickle 1 potato 1 cup 1/2 cup 1 cup

5 2 14 41-47 4 9 4 2 2 <1 5 1 2 13 6-11 <1 2 43 36 27 6-10

Spinach, raw Squash, summer, cooked Squash, winter, cooked Sweet potato Tomato *Potato salad GRAINS CARB CHART Bagel Banana bread Barley, cooked Biscuits Bread, most types Bread, hotdog bun Bread, hamburger bun Bread, dinner roll Bulgur, cooked Cereals Cornbread Crackers Couscous, cooked Croissant

30 g 180 g 240 g 156 g 20 g 125 g

1 cup 1 cup 1 cup 1 potato 1 slice 1/2 cup

1 8 18-24 28 <1 14

WEIGHT (g) COMMON MEASURE CARBOHYDRATE (g) 70-90 g 60 g 79 g 27 g 20-40 g 43 g 43 g 28 g 182 g 30-55 g 60 g 10 g 157 g 57 g 1 whole 1 slice 1/2 cup 2 1/2" biscuit 1 slice 1 bun 1 bun 1 roll 1 cup 1 serving 1 piece 4 crackers 1 cup 1 whole 35-50 33 22 13 11-13 22 22 15 34 21-40 29 4-16 36 26

Croutons English muffin Macaroni, cooked Muffin Noodles Oat bran Pancake Popcorn Pita, white Rice, brown cooked Rice, white cooked Stuffing Spaghetti Taco shell Tortilla Waffle *Pizza MEAT CARB CHART *Egg Bacon Beef

10 g 57 g 140 g 57 g 160 g 12 g 38 g 8g 60 g 195 g 158 g 100 g 140 g 13 g 32 g 75 g 79 g

1/4 cup 1 muffin 1 cup 1 muffin 1 cup 2 TBSP 1 pancake 1 cup 1 pita 1 cup 1 cup 1/2 cup 1 cup 1 shell 1 tortilla 1 waffle 1 slice

6 25 43 19-28 40 8 11-14 6 33 45 44 22 37-43 8 12-17 25 19

WEIGHT (g) COMMON MEASURE CARBOHYDRATE (g) 33-61 g 19 g any 1 egg 3 slices any <1 <1 0

Bologna Clams Chicken, meat only Chicken, battered & fried Chicken, flour & fried Crab Crab, imitation Fish Fish sticks, breaded Ham Hotdog Lamb Lobster Oysters Pork Shrimp Shrimp, breaded & fried Turkey, meat Veal BEANS CARB CHART Baked beans, canned

57 g 85 g 44 g 72 g 49 g any 85 g any 57 g 57 g 45 g any any 84 g any any 45 g any any

2 slices 3 oz 1 drumstick 1 drumstick 1 drumstick any 3 oz any 1 serving 2 slices 1 frank any any 6 oysters any any 6 large any any

3 3-5 0 6 .8 0 13 0 12 1-2 1 0 0 2 0 0 5 0 0

WEIGHT (g) COMMON MEASURE CARBOHYDRATE (g) 127 g 1/2 cup 24

Black beans, cooked Chickpeas Great northern beans Hummus Kidney beans Lentils Lima beans White beans, canned NUTS CARB CHART Almonds Cashews Macadamia nuts Mixed nuts Peanuts Pecans Pine nuts Pistachios Walnuts *Peanut butter FATS CARB CHART Butter

86 g 100 g 89 g 28 g 89 g 99 g 60 g 131 g

1/2 cup 1/2 cup 1/2 cup 2 TBSP 1/2 cup 1/2 cup 1/2 cup 1/2 cup

20 16-22 19 4 20 20 17 28

WEIGHT (g) COMMON MEASURE CARBOHYDRATE (g) 14 g 28 g 14 g 28 g 14 g 14 g 8g 7g 14 g 16 g 12 nuts 18 nuts 6 nuts 1 oz 14 nuts 10 halves 1 TBSP, 1/2 oz 11 nuts 7 halves 1 TBSP 3 9 2 6 2-3 2 1 2 2 3

WEIGHT (g) COMMON MEASURE CARBOHYDRATE (g) 14 g 1 TBSP .01

Cheese, blue Cheese, cheddar Cheese, cottage Cheese, cream Cheese, feta Cheese, mozarella Cheese, parmesan Cheese, american Cheese, swiss Cheese, provolone Cheese, ricotta Cream Cream, sour Lard Margarine Oils (all types) Shortening YOGURT CARB CHART Yogurt, plain Yogurt, fruit Yogurt, frozen

28 g 28 g 226 g 15 g 28 g 28 g 5g 28 g 28 g 28 g 62 g 15 g 15 g

1 oz 1 oz 1 cup 1 TBSP 1 oz 1 oz 1 TBSP 1 oz 1 oz 1 oz 1/4 cup 1 TBSP 1 TBSP

.66 .36 6-10 1 1 1 .2 1 .6 .6 2-3 .5 .6 0

14 g

1 TBSP

<1 0 0

WEIGHT (g) COMMON MEASURE CARBOHYDRATE (g) 227 g 227 g 144 g 8 oz 8 oz 1 cup 11-17 43 36

DESSERT CARB CHART Angelfood cake Brownie Cake Cake, pound Cake, snack Cheesecake Choc. chip cookie, homemade Choc. chip cookie, refrig. dough Cookie, oatmeal Cookie, peanut butter Cookie, sugar Crust, graham cracker Crust, pie Doughnuts Fudge Graham cracker Ice cream Kit Kat m&m's, plain m&m's, peanut 50 g 56 g 64 g 28 g 43 g 80 g 16 g 26 g 15 g 15 g 15 g 30 g 16 g 13-60 g 19 g 14 g 132 g 42 g 7g 20 g 1 piece 1 piece 1 piece 1 piece 1 piece 1 piece 1 cookie 1 cookie 1 cookie 1 cookie 1 cookie 1 piece 1 piece 1 doughnut 1 piece 2 squares 1 cup 1 whole 10 pieces 10 pieces 29 36 34-50 14-17 28 20 9 18 9-17 9-12 9 20 9 7-30 11-13 11 30-38 27 5 12

Milky Way Pastry Pie, apple Pie, blueberry Pie, cherry Pie, chocolate Pie, coconut Pie, lemon meringue Pie, pecan Pie, pumpkin Snickers Marshmallows Mr. Goodbar Nestle Crunch Reece's Peanut Butter Cups Yogurt, frozen BEVERAGES CARB CHART Apple juice, unsweetened Coffee Cranberry juice Grape juice

61 g 71 g 155 g 147 g 180 g 113 g 104 g 113 g 122 g 155 g 57 g 50 g 49 g 44 g 45 g 144 g

1 bar 1 pastry 1 piece 1 piece 1 piece 1 piece 1 piece 1 piece 1 piece 1 piece 1 bar 1 cup 1 bar 1 bar 2 cups 1 cup

43 26-34 40-57 41-49 47-70 38 31 53 64-67 40 35 41 27 29 25 36

WEIGHT (g) COMMON MEASURE CARBOHYDRATE (g) 248 g any 253 g 250 g 1 cup any 8 fl oz 1 cup 28 0 34 31

Hot cocoa Lemonade Milk, chocolate Milk, white Milkshake, thick Orange juice Soda pop Soda pop, diet Tea Tomato juice Water Alcohol: Beer, light Beer Daiquiri Gin Rum Vodka Whiskey Dessert wine Table wine

206 g 248 g 250 g 244 g 300 g 249 g 355 g 355 g 178 g 243 g any

1 serving 8 fl oz 1 cup 1 cup 11 fl oz 1 cup 12 fl oz 12 fl oz 6-8 fl oz 1 cup any

24 18-26 26-30 12 56-64 28 32-46 0-1 <1 10 0

354 g 355 g 60 g 42 g 42 g 42 g 42 g 103 g 103 g

12 fl oz 12 fl oz 2 fl oz 1.5 fl oz 1.5 fl oz 1.5 fl oz 1.5 fl oz 3.5 fl oz 3.5 fl oz

6 13 4 0 0 0 0 12-14 3

OTHER CONDIMENTS: Creamer Chocolate syrup Gravy Honey Ketchup Jam/Jelly Mustard INGREDIENTS: Baking powder Baking soda Cream of tartar Spices Yeast Lemon juice Lime juice Buttermilk SWEETENERS: Sweeetened condensed milk Coconut, dried & sweetened

WEIGHT (g) COMMON MEASURE CARBOHYDRATE (g)

2g 19 g 60 g 21 g 15 g 20 g 5g

1 serving 1 TBSP 1/4 cup 1 TBSP 1 TBSP 1 TBSP 1 tsp

1-2 12 3 17 4 13 <1

5g 4.6 g 3g 1-2 g 4g 24 g 19 g 61 g

1 tsp 1 tsp 1 tsp 1 t-1 T 1 tsp 1/2 lemon 1/2 lime 1/4 cup

2 0 1.85 1 1.65 2 2 3

77 g 18 g

1/4 cup 2 TBSP

42 6

Sugar, brown Sugar, granulated Sugar, powdered Syrup, chocolate Syrup, corn Syrup, maple 2013 Grand-Slam-Weight-Loss-Tips.com

3.2 g 4.2 g 8g 19 g 20 g 20 g

1 tsp 1 tsp 1 TBSP 1 TBSP 1 TBSP 1 TBSP

3 4 8 12 15 13