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Digestive Health Center Nutrition Services Small Ways to Increase Calories and Protein in the Diet You will need to add extra calories and protein into your diet to help you: Gain weight if you have lost weight Heal and recover if you have injuries, wounds or had surgery Transition to a diet if you are on TPN (nutrition through an IV) or tube feedings so you can eventually get off these feeding regimens It can be difficult to eat more at times when you have a loss of appetite and/or with nausea, vomiting, diarrhea, early fullness, gas, bloating and/or cramping. Work with your doctor and a dietitian to help you resolve your symptoms. There are ways you can increase your level of eating even with small amounts of food. Guidelines See the table that lists the estimated calorie and protein content of common foods (recommended serving sizes included). Content may vary between brands. Add an initial extra 500-800 calories into your diet for now. Include the serving sizes recommended for the common foods you may have in the diet to help you do this. Eat more than this if you can. For foods that may not be listed, also add small extra helpings of the foods you currently eat at each meal. An extra TBSP or two really goes a long way. Include protein with each meal and snack you eat. (High protein foods include meats, poultry, fish, eggs, dairy, tofu and nut butters) Also… Add new foods to your meals Add an extra meal into your day. Aim to eat 3-6 small meals throughout the day. Keep your favorite foods handy for easy access at work, while waiting in line etc 1 Calorie and Protein Content of Foods Use the list below to guide you on how to visually estimate your serving sizes. 1 cup= 1 fist 1 cup fluid= 8 oz milk carton, 240 ml, 16 TBSP ½ cup = 1 tennis ball ½ cup fluid= 4 oz juice box, 120 ml, 8 TBSP 1 TBSP= two thumbs placed together 3 ounce meat, poultry, fish= Deck of Cards Foods Calories 2-3 oz of ground beef, meatloaf, top pork loin, pork chop, ground lamb, chicken (dark meat) with skin, ground turkey 2-3 oz lean round/sirloin steak, tenderloin, ham, lamb chop, halibut, chicken/turkey (dark meat) with no skin, chicken (white meat) with skin, salmon, sardines, tilapia,tuna in oil 1 large egg Dairy 1 cup 2% low fat milk, Lactaid 2% low fat milk, 6 oz low fat vanilla yogurt container ½ cup light ice cream, ½ cup frozen low fat yogurt 1 slice regular cheeses: american, cheddar, colby, swiss ½ cup low fat cottage cheese 1 oz regular cheeses: mozzarella, feta 2 TBSP regular sour cream, half and half cream, 1 TBSP regular cream cheese Meat, Non 2 TBSP peanut butter, almond butter Dairy 1 oz almonds, cashews, peanuts, walnuts Alternatives ½ cup cooked beans, lentils (any) 1 cup regular soy milk, almond milk, rice milk ½ cup tofu Breads, 1 hamburger bun, English muffin, small bagel, 1 cup rice, Pastas, pastas, noodles, hot/cold cereals, six Saltine crackers Cereals ½ pita, 1 slice bread, 4 inch pancake/waffle, 6 inch tortilla Fruits, 1 large banana Vegetables 1 small potato, ½ cup mashed potatoes, yams, marinara sauce 1 whole fruit (small apple, peach, etc), ½ cup cut up fresh fruit, canned fruit, applesauce 1 cup fresh vegetables, ½ cup cooked vegetables (any) Desserts, 1 slice angel food cake, ½ cup regular pudding, sherbet Snacks 3 graham cracker squares, 8 animal crackers Beverages 1 cup fruit juices (any) 1 cup tomato juice, V8 juice Condiments ½ avocado, 2 TBSP regular ranch salad dressing 2 TBSP regular Italian dressing 3 TBSP hummus 1 TBSP honey, jam, jelly, maple syrup 1 TBSP butter, margarine, regular mayonnaise, oils 4 TBSP salsa, 2 TBSP ketchup 150-225 Protein (grams) 14-21 110-165 14-21 75 120 5 8 135 100 90 75 45 4 7 14 7 1 200 165-185 125 90 75 160 7 4-7 7 4-7 7 6 80 105 80 3 2 3 60 0 25 130 80 140 50 150 85 70 60 100 20 2 3 3 0 2 0 0 3 0 0 0 Meats, Poultry, Fish, Eggs Resources: USDA National Nutrient Database and Exchange Lists for Meal Planning (Academy of Nutrition and Dietetics) 2 TIPS: for Adding Calories and Protein to Foods Meats, poultry, fish and eggs Add leftover cooked meats to soups, casseroles, pasta etc Make gravy from leftover meats or poultry Add hard boiled eggs to soups, noodles, sandwiches, meat and poultry dishes Dairy Shred cheese and add to eggs, crackers, sandwiches, baked potatoes, cooked vegetables, soups, pasta, meat, poultry and fruit Use milk or Lactaid milk when cooking hot cereals and soups Blend ice cream or yogurt into your smoothies Meat/Dairy Alternatives Add tofu to various soups, casseroles and entrees Use creamy nut butters to mix into smoothies or spread on breads or fruit Bread/Pastas/Cereals Eat cereals, waffles, pancakes or French toast at anytime of the day Add pasta or noodles to your soups Add bread crumbs to chicken or fish Fruits/Vegetables Pair up fruit with dairy such as cut up melon with low fat vanilla yogurt Blend fruit such as bananas or berries into hot cereals, pancake mixes Add high calorie vegetables such as potatoes or yams to soups, meat and poultry dishes Condiments Melt butter or margarine into your foods, such as hot cereals, soups, pastas, vegetables, etc Sweeten your foods with honey or jam Spread avocado and mayonnaise into your sandwiches Beverages Include high calorie beverages such as milk and juices with and between meals Not for reproduction or publication without permission Direct inquiries to Digestive Health Center at Stanford Hospital and Clinics 3 NS 6/2012