peo challenge - 24 hour diet challenge sugar rater.pdf · professor brian s. peskin including...
TRANSCRIPT
SUGAR R ATERTM
PEOCHALLENGE
Lowering sugar intake is fundamental to improving your health. The Sugar Rater™ will show you the level of sugar in various foods including some of the most popular boxed foods, fast foods, and even snacks.
Don't let the word "healthy" fool you. Some foods commonly proclaimed as "healthy" are actually loaded with sugar in disguise. The Sugar Rater™ shows you how to make smart food choices by signaling...
green for GOyellow for CAUTION
and red for STOP.
It all comes down to portions. With the Sugar Rater™ you will find it is easy to prepare your shopping list and prepare nutritious meals.
GO CAUTION STOP
For more information please visit: www.BrianPeskin.com
Sugar Rater™ was designed to help you make intelligent food choices using a simple, easy to understand format. This booklet is divided into six sections as a quick reference guide—all foods fall into one of three categories—protein, fat, or carbohydrate. You should make protein the largest component in your diet, followed by natural fats, and lastly carbohydrates. As followers of “the Professor” you know you can eat unlimited amounts of protein and lose lots of weight since ingestion of protein does not trigger an insulin response. Next you can eat natural fats without worry of gaining weight since dietary fat can not directly become body fat.
Lastly, cut the carbs to lose weight, look, and feel your best. You want a maximum of 12 teaspoons of sugar a day in your diet (240 calories or 60 gm). This is difficult when you realize the average American consumes 80-100 teaspoons of sugar a day—1600 calories or 400 grams! Keep a running total each day using this simple formula for counting carbs: 20 calories = 5 grams = 1 teaspoon of sugar. The Sugar Rater™ not only gives you teaspoons of sugar for many popular items it also provides you with a corresponding color code: green—go for it, yellow—consume cautiously, and red—re-evaluate your food choice. The color code attempts to give you the “biggest bang for your carbohydrate buck.”
For instance, you’ll discover that you get a lot more strawberries than you do figs when using the Sugar Rater™ scale. Figs are a very dense fruit so you’d be far more satisfied choosing the strawberries. Let’s get started...
TEASPOONSof SUGAR
SERVING
All-Purpose Flour 1 cup 18 tsp
Sugar 1 cup 48 tsp
RED
RED
Index
Meat & Fish
Dairy
Fruit & Vegetables
Grains & Starches
Boxed Dinners
Drinks
Alcohol
Fast Foods
Snacks
add page numbers
TEASPOONSof SUGAR
SERVING
Meat & Fish
Garlic Herb Shrimp 1 lb 0 tsp
Turkey (Roasted) 2 pcs 0 tsp
Steak 8 oz 0 tsp
1
GRN
GRN
GRN
TEASPOONSof SUGAR
SERVING
Ham (Roasted) 2 slices 0 tsp
Chicken (Roasted) 2 pcs 0 tsp
Chicken (Fried) 2 pcs 3 1/2 tsp
Fish Fillet (Breaded) 2 pcs 5 1/2 tsp
2
GRN
GRN
YLW
YLW
TEASPOONSof SUGAR
SERVING
DairyDairy
Real Cream Butter
Heavy Whipping Cream
Real Cheese (Full-fat) any 0 tsp
any 0 tsp
any 0 tsp
3
GRN
GRN
GRN
TEASPOONSof SUGAR
SERVING
Cream Cheese (Full-fat) 4 oz <1 tsp
Sour Cream (Full-fat) 6 Tbsp 1/2 tsp
Whole Milk 1 cup 3 tsp
Cottage Cheese (Full-fat) 1/2 cup 1/2 tsp
4
GRN
GRN
GRN
YLW
TEASPOONSof SUGAR
SERVING
Yogurt (Fat-free) 1 4 1/2 tsp
Yogurt (Fruit & Grain) 1 5 tsp
Ice Cream (Full-fat) 1 scoop 3 tsp
Yogurt Chocolate 1 7 tsp
5
YLW
YLW
YLW
RED
Fruits & VegetablesFruits & Vegetables
TEASPOONSof SUGAR
SERVING
Mushrooms 1/2 cup 1/2 tsp
Spinach (Fresh) 1 cup 1 tsp
Avocado (Medium) 1/2 1 tsp
6
GRN
GRN
GRN
TEASPOONSof SUGAR
SERVING
Raspberries 6 oz 2 tsp
Bell Pepper (Medium) 1 1 tsp
Canned Corn 1/2 cup 1 1/2 tsp
Grapefruit (Medium) 1/2 2 tsp
7
GRN
YLW
YLW
YLW
TEASPOONSof SUGAR
SERVING
100% Fruit Jelly 1 Tbsp 2 tsp
Blueberries 4.4 oz 2 1/2 tsp
Cantaloupe 1 slice(5 oz)
2 tsp
Carrots 1 cup 2 tsp
8
YLW
YLW
YLW
RED
TEASPOONSof SUGAR
SERVING
Grapes 18 3 tsp
Pineapple 1/4 lb slice 2 1/2 tsp
Onion (Medium) 1 2 1/2 tsp
Vegetable Soup 8 oz 2 1/2 tsp
9
YLW
YLW
YLW
YLW
TEASPOONSof SUGAR
SERVING
Orange (Medium)
Dates 1 3 1/2 tsp
1 3 1/2 tsp
Strawberries 8.8 oz 2 1/2 tsp
Black Beans 1/2 cup 3 1/2 tsp
10
YLW
YLW
YLW
RED
TEASPOONSof SUGAR
SERVING
Fresh Corn (Large) 1 ear 5 1/2 tsp
Banana (Medium) 1 4 tsp
Apple (Medium) 1 5 tsp
Snap Peas 1 cup 4 1/2 tsp
11
YLW
YLW
YLW
YLW
TEASPOONSof SUGAR
SERVING
Mango (Medium) 1 6 tsp
Pear (Medium) 1 5 1/2 tsp
Potato (Large)A 3.7 oz Snickers Bar is just over 12 tsp of sugar!
1 12 tsp
Yam (Large) 1 13 tsp
12
YLW
YLW
RED
RED
TEASPOONSof SUGAR
SERVING
Grains & StarchesGrains & Starches
Texas Toast (Medium) 1 4 tsp
Cheerios 1 cup 3 1/2 tsp
Rice Cake 1 2 1/2 tsp
13
YLW
YLW
RED
TEASPOONSof SUGAR
SERVING
Toaster Strudel 1 5 tsp
Granola Bar 1 5 tsp
Sandwich Bread (Wheat) 2 slices 5 tsp
Oatmeal 1 cup 4 1/2 tsp
14
YLW
YLW
RED
RED
TEASPOONSof SUGAR
SERVING
Brown Rice 1 cup 5 1/2 tsp
Hamburger Bun 2 slices 7 tsp
White Rice 1 cup 7 tsp
Rice “Milk” 8 oz 5 tsp
15
RED
RED
YLW
YLW
TEASPOONSof SUGAR
SERVING
White Flour 1/2 cup 10 tsp
Tortellini 1 13 tsp
Wheat Flour 1/2 cup 9 tsp
Linguine 1 8 tsp
16
RED
RED
YLW
YLW
TEASPOONSof SUGAR
SERVING
Boxed DinnersBoxed Dinners
Lean CuisineSwedish Meatball w/Pasta
1 5 1/2 tsp
Lime Cilantro Shrimp 1 5 1/2 tsp
South BeachSavory Pork w/ Pecans & Green Beans
1 2 tsp
17
YLW
YLW
YLW
TEASPOONSof SUGAR
SERVING
Macaroni & Cheese
Turkey Breastw/ Stu�ng
1 8 tsp
1 8 tsp
Fettuccine w/ Chicken 1 7 tsp
Broccoli Cheese Quiche 1 6 tsp
18
YLW
YLW
YLW
YLW
TEASPOONSof SUGAR
SERVING
Manicotti 1 9 tsp
Chicken Enchilada 1 9 tsp
Sweet & Sour Chicken 1 10 tsp
Pot Roast 1 9 tsp
19
YLW
YLW
YLW
YLW
TEASPOONSof SUGAR
SERVING
Mexican Dinner 1 12 tsp
Lasagna w/ Meat 1 15 tsp
Chicken Pot Pie 1 18 tsp
Chicken w/ BBQ Sauce 1 11 tsp
20
YLW
YLW
RED
RED
TEASPOONSof SUGAR
SERVING
DrinksDrinks
Whole Milk 1 cup 3 tsp
Lemonade 8 oz 5 tsp
Rice “Milk” 8 oz 5 tsp
21
YLW
RED
RED
TEASPOONSof SUGAR
SERVING
8 tsp
Coke (Large) 1 17 tsp
Apple Juice 1 cup 8 1/2 tsp
1 cupPomegranate Juice
Orange Juice 1 cup 7 tsp
22
RED
RED
RED
RED
TEASPOONSof SUGAR
SERVING
AlcoholPlease drink responsibly.
AlcoholPlease drink responsibly.
Beer Light Dark 12 oz 2-4 tsp
SpiritsGin Whisky Vodka Scotch Rum Tequila
Any size 0 tsp
Wine White Red Sparkling
4 oz 5-11 tsp
23
YLW
GRN
RED
TEASPOONSof SUGAR
SERVING
Fast Food
Wendy’s Fries small 8 tsp
Chic Filet Sandwich 1 7 tsp
Chicken Nuggets 6 3 tsp
24
YLW
YLW
YLW
TEASPOONSof SUGAR
SERVING
Big Mac w/ Cheese 1 8 1/2 tsp
Whopper w/ Cheese 1 10 tsp
BK French Fries medium 7 1/2 tsp
Wendy’s Single w/ Cheese 1 7 tsp
25
YLW
YLW
YLW
RED
TEASPOONSof SUGAR
SERVING
Smoothie 12 oz 10 tsp
Pepperoni Pizza 3 slices 24 tsp
Coke (Large) 1 17 tsp
McDonald’s Fries Large 12 1/2 tsp
26
RED
RED
RED
RED
TEASPOONSof SUGAR
SERVING
SnacksSnacks
Chunky Peanut Butter 2 Tbsp 1 tsp
Pecans 1 cup 1 tsp
Chocolate (Semi-sweet) 1 Tbsp 2 tsp
27
YLW
GRN
GRN
TEASPOONSof SUGAR
SERVING
Tortilla Chips 13 3 tsp
Fig Bars 2 5 tsp
Chocolate Chip Cookies 4 small 4 tsp
Baked Cheese Pu�s 1 3 tsp
28
YLW
RED
RED
RED
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