fermi estimations performed ## Hidden high-impact calorie sources: 1. Cooking oils during prep - Each tbsp oil = 120 calories - Average home cooking uses 2-3 tbsp per meal - 720-1080 calories/day hidden - Solution: Measure oils, use spray versions 2. Restaurant sauces/dressings - Basic salad dressing: 200-300 cal/serving - Cream-based sauces: 400-600 cal/serving - Hidden butter: 200-400 cal/dish - Solution: Sauces on side, ask about butter 1. Liquid calories in mixers/additives - Coffee creamer: 50-100 cal/serving - Juice mixers: 120-200 cal/drink - Flavored syrups: 80-120 cal/pump - Solution: Track liquid additives 2. Preparation methods - Deep frying adds 200-400 cal/serving - Breading adds 150-300 cal/serving - Oil-based marinades: 100-200 cal/serving - Solution: Request grilled/steamed5. Hidden calories in "healthy" foods - Granola: 600 cal/cup - Dried fruit: 350 cal/cup - Nuts in salads: 200 cal/handful - Protein bars: 250-400 cal each ## Typical restaurant pasta/rice calorie calculations: Pasta meals: - Standard restaurant portion: 3-4 cups cooked - Base pasta: 600-800 cal - Oil/butter: 200-300 cal - Sauce: 200-400 cal - Cheese: 100-200 cal Total: 1100-1700 cal per dish Rice dishes: - Restaurant portion: 2-3 cups cooked - Base rice: 400-600 cal - Oil in cooking: 150-200 cal - Sauce/seasonings: 100-200 cal - Added proteins/vegetables in oil: 200-300 cal Total: 850-1300 cal per dish Hidden adds: - Pre-meal bread: +200-300 cal - Table oil/butter: +120 cal/tbsp - Side sauces: +100-200 cal - Garnish oils: +50-100 cal ## High Value Calorie savings food 1. Fiber preloading (540 cal/day) Implementation: - Eat 1 cup vegetables before main meal - Options: broccoli (30 cal), carrots (52 cal), cucumber (8 cal) - Mechanism: Fiber expands in stomach, triggers stretch receptors - Effect size: Reduces subsequent intake by ~30% 2. Food position (200 cal/day) Implementation: - Move snacks/treats 6+ feet from desk/couch - Put in opaque containers on high shelves - Mechanism: Friction reduces mindless eating - Effect size: 40% reduction in snacking 1. Utensil manipulation (300 cal/day) Implementation: - Use chopsticks for non-Asian foods - Use teaspoons instead of tablespoons - Mechanism: Slower eating = earlier satiety signals - Effect size: 15-20% reduction per meal 2. Temperature manipulation (200 cal/day) Implementation: - Hot tea/clear soup 15 mins before meals - Keep food temperature hot - Mechanism: Slows eating pace, provides volume - Effect size: 10-15% reduction per meal Most powerful combo: Fiber preload + hot liquid before meals = ~740 cal/day reduction Total annual impact: 270,100 calories (~77 lbs potential)