Question

Frank P. is a 48-year-old landscape architect who is concerned about his recent weight gain. He is 69 inches tall and weighs 202 pounds. His usual weight is 190 pounds. Frank reports that—due to his busy schedule—he often skips breakfast or stops for a donut and coffee with cream and sugar on his way to work in the morning. He frequently eats out with clients for lunch and eats dinner at home with his wife most evenings. His favorite nighttime snack is ice cream. He reports sometimes feeling tired and hungry during his work day, which he says is relieved by eating a candy bar or drinking a canned cola beverage. He reports no food intolerances, although he states he avoids products which contain high-fructose corn syrup and prefers to use products sweetened with sugar.

1. Which foods are sources of added sugars in Frank’s diet?

2. What strategies could help Frank decrease his intake of calories from added sugars?

3. If Frank wants to lose weight, why is it important for him to choose high-fiber carbohydrate foods in his diet?

4. How might alternative sweeteners benefit Frank’s weight loss efforts? How would you advise him on the safe use of these sweeteners?

5. What advice would you give Frank on his use of sugar versus high-fructose corn syrup? 6. Based on his lifestyle pattern, devise a 1-day meal plan for Frank that is lower in added sugar and calories.

Answer 1

1. Sources of added sugar in Frank's diet includes : Coffee, candy bar and canned cola beverage and ice creams.

2. He can have coffee without added sugar , Instead canned cola beverage he should prefer coconut water or lemon water. And instead of candy bar he can chew upon sugar free chew gums. He should prefer Banana smoothies or fuit and milk smoothies instead of ice creams.

3. It is important to choose high fibre carbohydrates in Frank's diet it is because the refined cereal such as in donuts releases sugar faster and raises the blood sugar levels which then not utiised is converted to fat by hormone insulin. High fibre cereals has comparitively high glycemic index which releases sugar at slower rate. Also fibre gives fullness so the person doesn't feel hungry soon.

4. Too much of artificial sweetener can increase the blood insulin adn sugar levels leading to storage of fat and weight gain. So Frank should use it in safe limits i.e. 2.3 mg per pound of body weight. He shouldn't use more than 437(190x2.3) mg per day.