Calories, Nutrition FAQ

Understanding Whey Protein Consumption: Tips for Optimal Health

Ways to consume whey protein? Hello, I have been consuming whey protein single-serving packets (35g per packet) for about 1 to 2 years. The nutritional label indicates 27 grams of protein per serving, and it contains some vitamins and BCAAs. I usually drink it for breakfast on we...

Dr. Cai Xiuwen Reply:
Hello, may I ask if you are currently experiencing any gastrointestinal discomfort with your current intake? As for consuming protein powder as a single meal, it generally does not impose a burden or have adverse effects on individuals with normal gastrointestinal function, unles...

Understanding Healthy Weight Management During Adolescence

Weight Loss During Adolescence Hello, nutritionist: I am currently 13, almost 14 years old, with a height of 167 cm. My weight used to be stable at 54 kg, but I feel that I look quite overweight. I resorted to not eating (not eating for five days and then only one meal for two da...

Dr. Cai Xiuwen Reply:
Hello, Xiao Xuan. Based on your height and weight, your calculated BMI is 19.4, which falls within the standard range for adolescents. (You can check the National Health Administration website for more information: https://km.hpa.gov.tw/ChildBMI/ChildBMI.html). As for waist-to-hi...

Are Restaurant Rice Calorie Counts Accurate? Understanding Water Content and Nutrition

The moisture content of rice? Hello, nutritionist. I would like to ask if the calorie counts for rice indicated by restaurants are accurate. I have ordered takeout before and weighed the rice, which was 220 grams, but the calorie count listed was only 150 calories (however, the r...

Dr. Fan Chunmei Reply:
1. The "Simple Food Exchange List" commonly used by nutritionists indicates that a serving of white rice is 50 grams, which is equivalent to 1/4 of a bowl of rice, providing 70 calories. A full bowl of white rice, approximately 200 grams, contains about 280 calories. 2...

How to Calculate Calories in Homemade Clear Soup: A Nutritional Guide

Caloric Calculation Caloric calculation for clear broth: I used 1/4 onion, 1/4 carrot, 8 celery stalks, 1/2 tomato, 2 grams of bonito flakes, 2 grams of kombu powder, 1 gram of beef bouillon powder, a pinch of five-spice powder, 2 slices of ginger, 10 grams of miso, 10 grams of g...

Dr. Cai Xiuwen Reply:
Hello! Use 1/4 onion, 1/4 carrot, 8 stalks of celery, 1/2 tomato, 2 grams of bonito flakes, 2 grams of kombu powder, 1 gram of beef bouillon powder, a pinch of five-spice powder, 2 slices of ginger, 10 grams of miso, 10 grams of green curry paste (without coconut milk, 15 grams c...

How to Calculate Daily Caloric Intake for Weight Loss and Macronutrient Ratios

Body weight and body fat? Hello doctor, I am 157 cm tall, weigh 55 kg, with a BMI of 22.3 and a body fat percentage of 29.6. I would like to lose weight. How many calories should I consume in a day? What should be the ratio of carbohydrates, protein, and fats?

Dr. Cai Xiuwen Reply:
Hello, Qq: Your current weight is within the range of your ideal weight, which means your weight is consistent with a healthy status, and it is not recommended to lose more weight. Your caloric intake should be adjusted based on your current activity level. If you have a generall...

Concerns About Glucose Powder Intake for Nutritional Balance

Concerns about glucose powder intake? Hello, Nutritionist: Due to a low BMI, my TDEE is approximately 2500-2600 calories. I plan to achieve a caloric surplus by consuming around 3000 calories per day. I have had several quantitative urine tests that returned positive results, so ...

Dr. Cai Xiuwen Reply:
Hello, regarding your positive quantitative urine test, I wonder if you have discussed with your physician the causes of protein in urine. Understanding the reasons is quite important as it relates to whether kidney function will continue to be affected and whether it is appropri...

Understanding Carbohydrate Conversion for Type 2 Diabetes Nutrition Labels

Type 2 Diabetes Nutrition Labeling Staple Food Conversion For type 2 diabetes, when calculating staple food equivalents based on nutritional labels, consider the following example: Nutritional label (per serving of 4.0 grams): - Calories: 11.6 kcal - Protein: 0.2 grams - Fat...

Dr. Fan Chunmei Reply:
Hello: It is advisable to carefully read the nutritional labels on food packaging when eating out to calculate the total amount of carbohydrates consumed, ensuring that carbohydrate intake remains within an appropriate range. The term "carbohydrates" on nutritional labe...

How Many Drinks Per Week Are Too Many for Your Health?

How many times a week is considered excessive (too frequent) for consuming beverages? Hello Doctor: My current dietary habits include occasionally drinking instant three-in-one coffee at home (about 2 to 3 times a week, one cup each time). At other times, I drink plain water, and...

Dr. Fan Chunmei Reply:
Hello, 1. According to the World Health Organization (WHO), the total daily sugar intake for the general population should be less than 10% of total caloric intake, with some countries recommending a reduction to 5%. For a healthy male consuming 1,800 calories per day, this tra...

Can Daily Fruit Intake Lead to Fatty Liver? A Nutrition Perspective

Liver issues? Hello Doctor: This is my recent daily diet. For breakfast, I eat two kiwis and after a short break, I have a banana along with soy milk or an egg pancake, and also whole grain bread. For lunch, I have a buffet mainly consisting of vegetables, and I eat normally for ...

Dr. Cai Xiuwen Reply:
The recommended daily intake of fruit is two servings. One serving of kiwi is 1.5 pieces, and one serving of banana (with peel) is 95 grams (one small banana counts as one serving). Currently, the daily intake is approximately 3-4 servings. The causes of fatty liver include exces...

How Long Does It Take for Muscle to Be Lost During Caloric Deficit?

How long does it take for muscle to be depleted? Hello, nutritionist. I am currently working out and going to the gym for strength training 5 to 6 times a week. I control my calorie intake and protein supplementation every day, but yesterday I was too busy and ended up eating ran...

Dr. Cai Xiuwen Reply:
Hello, generally speaking, a reduction of 1,100 calories is estimated to result in a weight loss of 1 kilogram. However, have you noticed that sometimes eating a little more food can quickly lead to weight gain, while other times, after being hungry all day, your weight remains u...

Does Biotin Supplementation Lead to Weight Gain or Loss?

Supplementing with vitamin B7 (biotin) will lead to weight gain or weight loss? I saw online that one of the functions of vitamin B7 (Biotin) is to metabolize fats and assist in the synthesis of fatty acids. Does this mean that supplementing with vitamin B7 will lead to weight ga...

Dr. Cai Xiuwen Reply:
Hello, the most important factor in weight change is still the balance of calories. Biotin participates in the metabolism of various nutrients in the body, including fatty acids, amino acids, and pyruvate. Biotin acts as a coenzyme in the body, similar to a crucial screw needed f...

Understanding Triglycerides: Nutritional Guidance for Health Improvement

Triglycerides Hello, nutritionist! I would like to inquire about something. I am creating a nutrition form, and I have a section for users (patients) to input their biochemical test values, which will inform them about any nutritional deficiencies. I have selected the following b...

Dr. Cai Xiuwen Reply:
Hello, the portion sizes of food should be based on individual activity levels, height, and weight, and should also be adjusted according to personal dietary habits and food choices. Regarding abnormal biochemical indices, merely controlling food portions may not effectively lowe...

Sweet vs. Salty: Which is Worse for Fatty Liver After Evening Workouts?

What are the effects of consuming too much salt or sugar? Hello, Doctor. I would like to ask if, after exercising at night, it is worse for the body to eat something sweeter or saltier when I feel a bit hungry. Due to my moderate fatty liver condition, I run for 30 minutes every ...

Dr. Cai Xiuwen Reply:
Hello! Weight gain occurs when calorie intake exceeds calorie expenditure. Therefore, regardless of whether the food is salty or sweet, consuming excess calories will lead to weight gain. As for fatty liver, excessive intake of carbohydrates (such as grains, fruits, flour, and br...

Is It Safe for Stage 4 CKD Patients to Eat Plain Rice Balls?

Is it suitable for a patient with stage 4 chronic kidney disease to eat glutinous rice balls (without filling)? Hello, Nutritionist: My mother is currently in stage 4 chronic kidney disease. In addition to her regular three meals a day, she also consumes 2 packets of nutritional ...

Dr. Cai Xiuwen Reply:
Hello! The ingredients for plain tangyuan (glutinous rice balls) are glutinous rice flour. Generally, for patients with stage 4 chronic kidney disease, it is recommended to reduce the intake of flour-based foods (such as noodles and bread) and to increase the consumption of low-n...

Struggling to Recover After Illness: Nutritional Guidance for Better Health

Unable to recover after being ill? I am 153 cm tall and weigh only about 39 to 38 kg. I previously suffered from gastroenteritis for a month, and despite taking Western medicine, my condition did not improve. Everything I ate was expelled from my body. Although I feel a bit bette...

Dr. Cai Xiuwen Reply:
Hello! After gastroenteritis, the intestines require smaller nutrient molecules for better digestion and absorption. It is recommended to consume finer-textured foods, such as congee, chicken soup, and fish soup, in small, frequent meals. Before main meals, you can have small amo...

Essential Supplements and Care Tips After a Car Accident Recovery

Inquire about supplements to take after a car accident? My boyfriend was in a car accident and has stitches on his head, abrasions on his arms and legs, and a mild liver laceration. After being discharged from the hospital, what should we pay extra attention to? Can he take chick...

Dr. Cai Xiuwen Reply:
Hello! After a car accident, the body requires high protein intake for tissue repair. It is recommended to supplement with high-protein foods such as fish, chicken, and milk, which are rich in protein. Chicken essence contains trace amounts of amino acids; these small molecules a...

Struggling to Gain Weight: Tips for Underweight Individuals

I am too thin and want to gain weight; I feel severely underweight? Hello, Doctor. I am Xiao Lin. I am currently 180 cm tall and weigh 50 kg. I am a male and have completed my military service, but my BMI is only 15 or 16, which is insufficient, so I could only serve for 2 weeks ...

Dr. Cai Xiuwen Reply:
Hello! Based on your description, if you have already undergone an examination, it is recommended that you consult a nutritionist for a detailed assessment of your dietary intake. They can analyze the nutritional content and caloric value of your foods. It is possible that the fo...

Does Drinking Milk and Eating Rice Daily Harm Brain Health?

Food Issues Is drinking milk regularly and consuming a lot of rice at every meal harmful to brain health? I drink a cup of milk every day, and I eat a lot of rice at each meal. Could this lead to excessive sugar intake?

Dr. Cai Xiuwen Reply:
Hello, I am unsure of the source of your information, but there has been no research exploring the relationship between milk and rice in relation to brain damage. The purpose of a balanced diet is to obtain a variety of nutrients, so one should consume foods from the six major fo...

Effective Weight Loss Tips for Teens: Nutrition and Exercise Guide

Overweight Hello, nutritionist. Thank you for taking the time to answer my questions. I have some inquiries that I would like to ask you. I am currently 17 years old, 158 cm tall, and weigh 72.41 kg. I feel that I am a bit overweight, so I would like to know how to lose weight ap...

Dr. Cai Xiuwen Reply:
Hello! Currently, your weight is indeed on the higher side, with a BMI of 29. Your ideal weight should be around 54 ± 5 kg. The goal for your three meals should be to achieve nutritional balance rather than restricting yourself to specific foods, as this limits the nutrients you ...

Struggling to Gain Weight? Tips for Improving Nutrient Absorption

Due to poor gastrointestinal absorption, I have been unable to gain weight? Hello, my height is 183 cm and my weight is 60 kg. My weight has consistently been around 60 kg, fluctuating by 2 kg, and I cannot exceed 65 kg. I am quite thin, with my ribs being very prominent. I eat t...

Dr. Fan Chunmei Reply:
Hello, 1. Based on your height and weight, your BMI is 17.9, which indeed classifies you as underweight. The underlying reason for insufficient weight may be due to inadequate caloric intake to meet your body's needs. With your current weight, if you are moderately active, ...

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