FN 15 - PRINCIPLES OF NUTRITION Date Performed: October 8, 2014

Group No. and Section: 4 WCDE

Date Submitted: October 15, 2014

Group Members:
Aba, Richard Paolo
King, Rhodessa Yu
Ortiz, Ramona Anne Sia

Conclusion, Results and Discussion

Methodology Results and Discussion
Introduction, Results and Discussion

Exercise No. 7
Evaluation of Low- and High-Calorie Dishes
Introduction
Good health and quality of life could be achieved by maintaining the appropriate body
weight. Calorie balance over time is the key to weight management. Calorie balance refers to
the relationship between consumed and expended calories in normal body processes and
through physical activities. On the other hand, calorie density also known as energy density is
the amount of calories provided per unit of food weight. Foods high in water and/or dietary fiber
typically compose the low-calorie dishes while dishes high in fat are generally high-calories.
Knowing ones daily calorie needs may be useful to determine if the calorie intake of a person is
appropriate in relation to the needed amount of calories each day (U.S. Department of
Agriculture and U.S. Department of Health and Human Services, 2010)
Assessment of calorie intake could also be helpful in the prevention and treatment of
many diseases, including diabetes, coronary heart disease and some forms of cancer. Calorie
overconsumption has been identified as one of the primary sources contributing to obesity
epidemic while reduced-calorie intake result in clinically meaningful weight loss (Chernev and
Chandon, undated).
Objectives of the experiment were to prepare and compare calorie content of low- and
high-calorie dishes prepared, and to calculate the %RENI for calories met by consuming a
household serving portion of each dish.
Methodology
The total calorie, carbohydrate and fat content of the planned low- and high-calorie
dishes from the previous exercise were calculated. Along with those, the total cost and %RENI
contributed by each serving portion of every dish using the RENI values for woman (19-29 years
old) as reference were also calculated.
The planned low- and high- calorie meals were prepared following the recipes in the
Appendix. After cooking, the dishes were weighed and divided into the per serving portion and a
100g portion. After which, the dishes were subjected to sensory evalution using the 9-point
hedonic scale.

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Results
In fulfilment of the objectives of the exercise, the total calorie, carbohydrate and fat
content along with the cost and %RENI per 100g serving using the female (19-29 years old)
values as reference of the low- and high- calorie dishes that were prepared by each group were
calculated. These were done to validate if the dish is really low- and high- calorie and also to
evaluate its nutrient content. The comparison of calorie content is seen in Table 1.
Table 1 Comparison of calorie content and cost of some calorie-rich dishes and the % RENI for
calories furnished by 100g serving of portions of each dish
Dishes

Group 1
Kani Salad
Taco Salad
Veg Dumplings

Mini Burgers
Group 2
Sauteed green
beans with
mushroom &
cauliflower rice
Beef Broccoli
with boiled rice
Group 3
Celery, Tomato
and Parsley
Juice
Island Blend
Banana
Pancakes
Sweet Sticky
Rice and
Mango
Group 4
Tuna salad in
cucumber cups
Sarahs
Temptation
Group 5
Mercedes
Bench
Red Velvet
Cake

Total
weight
after
cooking
(g)

Total
calorie
content
(kcal)

Total
carbohydrate
content
(g)

Total
fat
content
(g)

kcal/100g

Cost/100g
(P)

%kcal
from
CHO

%kcal
from
Fat

%RENI
kcal/100g
serving
portion

360
630
301
448

188
1106
616
1168

20.4
70.7
107.1
73.4

3.2
53.9
11.1
72.6

52
175
207
261

17.14
20.95
14.86
31.56

43.40
25.56
69.55
25.14

15.32
43.84
16.36
55.94

2.80
9.41
11.13
14.03

165

99

10.4

4.7

59

23.78

42.02

42.73

7.64

376

533

59.9

22.3

142

25.47

44.95

37.65

3.22

400

125

12.18

0.765

38.98

5.51

0.43

400
300

612
944

114
211

15.9
6.6

153
361

13.4
26.81

74.51
89.41

23.38
6.29

8.23
19.41

165

307

43.5

14.3

186

12.5

56.68

41,92

10.00

250

56

5.6

1.7

40

13

40.00

27.32

2.15

400

678

45.9

49.8

159

14

27.08

66.11

8.55

590

1156

297.4

9.4

196

13.53

71.76

7.32

10,54

1640

6466

795.2

355.9

394

20.57

49.19

49.54

21.18

A summarized form (Table 2) of low- and high- calorie dishes prepared by each group
were presented in Table 2 along with other additional information such as which ingredient
provides the most and least amount of calories in the each dish in order to facilitate easier and
deeper understanding of the dishes prepared in the laboratory class.

Page 2 of 8

Table 2 Summary of the nutritional quality of the dishes prepared.

Group Numbers
Criteria
1
Group
Assignment
Prepared
Low-Calorie
Dishes
Prepared
HighCalorie
Dishes

Ingredients
that
contribute
the least
calories to
the dish

Ingredients
that
contribute
the greatest
calories to
the dish

Grams per
household
serving

Salad

Hors
d'oeuvres

Main Dish

Beverage

Dessert

Side Dish or Vegetable

Dish

Cakes

Kani Salad

Vegetable
Dumplings

Sauteed green beans

with mushroom with
cauliflower rice

Celery,
Parsley
and
Tomato
Juice

Banana
Pancake

Tuna Salad in
Cucumber Cups

Mercedes Bench

Mini Burgers

Beef Broccoli with boiled

rice

Island
Blend

Sweet
Sticky Rice
and
Mangoes

Sarah's Temptation

Red Velvet Cake

Low

High

Celery,
Parsley
and
Tomato
Juice Celery,
Parsley
and
Tomtato

Island
Blend Pineapple,
Papaya,
Banana
(lakatan),
coconut
milk,
orange
juice,
sugar

Celery,
Tomato
and
Parsely
Juice Parsley

Island
Blend Pineapplie

Taco Salad
Low

Ingredients
of each dish

High

Taco Salad Kani Salad ground beef,

lettuce,
onion, tomato,
cucumber,
iceberg lettuce,
imitation crab
cheddar
meat, fat-free cheese, tortilla
mayonnaise chips, red bell
like dressing,
pepper, taco
carrots
powder, garlic,
vegetable oil
Vegetable
Dumplings mushroom,
carrots,
cabbage, red
bell pepper,
red onion,
ginger, soy
sauce,
sesame oil,
dumpling
wrapper

Mini Burgers dinner rolls,

ground beef,
mayonnaise,
lettuce,
tomatoes,
cheese slices,
onion, garlic,
vegetable oil,
egg, salt,
pepper, flour,
worcestershire
sauce

Kani Salad lettuce,

cucumber,
carrots

Taco Salad garlic, onion,

tomato, red bell
pepper, iceberg
lettuce

Vegetable
Mini Burgers Dumplings lettuce, tomato,
mushroom,
mayonnaise,
carrots,
onion, garlic,
cannage, red
salt, pepper,
bell pepper,
flour,
red onion,
worcestershire
ginger, soy
sauce
sauce
Kani Salad imitation crab
meat, fat-free
mayonnaise
like dressing

Low

High

Mini Burgers dinner rolls,

ground beef

Kani Salad 180

Taco Salad 420

High

Low

High

Cake flour,
Salt, Cocoa
Powder,
boiled rice,
Egg yolk,
Refined
beef sirloin,
Vanilla,
Sugar,
Cauliflower,
broccoli,
Tuna, Condensed Vegetable
baguio
corn oil,
butter,
Milk,
Oil, Egg,
beans,
garlic,
Tuna,
onions, Powdered
Red food
mushroom, cornstarch,
yoghurt,spring
potato, Sugar, Egg
coloring,
oyster
oyster
onion, carrots,
all
whites,
Vanilla,
Sweet
sauce,
sauce, soy
cucumber
purpose Cream of Milk (whole
Banana Sticky Rice
butter,
sauce,
cream
tartar,
fat), baking
Pancake and
onion, garlic
black
Refined
soda, white
Banana
Mangoes pepper,
Sugar
vinegar,
Sticky
beef cube (lakatan),
Refined
egg,
Rice,
Sugar, Egg
baking
Mangoes,
whites
powder,
Coconut
sugar
Milk,
sugar, salt

onion

cornstarch

Sweet
Banana
Sticky Rice
Pancake and
Baking
Mangoes Powder
Salt and
and Egg
Sugar

Celery
Tomato
and Parsly
Juice Celery

Taco Salad ground beef,

tortilla chips

Vegetable
Dumplings dumpling
wrapper

Low

butter

boiled rice

165

376

onion,
tuna
flakes in
brine

Cream of
tartar

white
vinegar

cucumber,
yoghurt

all
purpose
cream,
potato,
butter

Refined
Sugar

Vegetable
Oil

310

180

49

205

Island
Blend coconut
milk

Sweet
Banana
Sticky rice
Pancake and
Banana
Mangoes (lakatan)
Coconut
milk
CTP Juice
- 200

spring onion,
carrots

Island
Blend 200

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Calorie
Content per
serving

CHO
content per
serving

Fat content
per serving

Vegetable
Dumplings 43

Mini Burgers 224

BP - 30

SSR - 165

Kani Salad 94 kcal

Taco Salad 737 kcal

CTP Juice
- 63

Island
Blend 306

Vegetable
Dumpling 88 kcal

Mini Burgers 584 kcal

BP - 94

SSR - 460

Kani Salad 10.2 g

Taco Salad 47.1 g

CTP Juice
- 10.4

Island
Blend 57.0

Vegetable
Dumpling 15.3 g

Mini Burgers 36.7 g

BP - 21.1

Kani Salad 1.6 g

Taco Salad 35.9 g

CTP Juice
Island
- 0.9
Blend - 8.0

Vegetable
Dumpling 1.6 g

99

10.4

Mini Burgers 36.3 g

4.7

534

59.9

678

96

808

5.6

45.9

17.3

99.4

1.7

49.8

0.8

44.5

SSR - 65.2

22.3
BP - 0.7

40

SSR - 21.4

Discussion
The dishes prepared in class were all calculated for their calorie content. Based from
Table 1, all of the dishes prepared from Entree to dessert met the calorie challenge. Tuna Salad
in Cucumber Cups had the lowest calorie content for low-calorie dish category while Sauteed
Green Beans with Cauliflower Rice had the highest calorie content for the low calorie category.
On the other hand, Beef Brocolli with Steamed RIce got the lowest calorie content and Red
Velvet Cake had the highest calorie content for high-calorie dish category.
The dishes were also subjected to sensory evaluation and the results can be seen in
Table 3. All of the dishes were highly ranked with scores ranging from 5-9 or neither like nor
dislike to like extremely based on the 9-point hedonic scale. This means that the dishes
prepared were not unpalatable for a low-calorie dish and not too filling or too fatty for a highcalorie dish. This shows that it is possible to create low- and high-calorie dishes with sacrificing
its sensory properties.
Dishes can easily be low- or high- calorie through changing one ingredient or
substituting one for another. Table 4 shows the different ways in which how the dishes prepared
can turn into a low- or high- calorie dish. With this, it can be seen that the caloric content of a
dish can be transformed based on the needs of the subject.
Low-calorie foods are often described as being unpalatable, lacking in flavor and as
being less filling or lacking in satiety value. Several researchers were made in order for a lowcalorie dish to become more palatable. Dr. David Ryan (2006) suggested ways to improve the
taste of a low-calorie dish by presenting the dish in an appealing way -- a variety of colors,
sizes, shapes,and arrangement may do the trick. People often see food that are better
presented to be good. Dr. Ryan added that the use of herbs and spices may increase flavour of
the food. Serving fruits may give additional flavor and natural sugars. Cooking food in different
ways such as grilling, boiling, roasting, may help develop particular flavors and aroma. Lastly,
the use of liquor during cooking may increase the flavour since the alcohol is burned off but the
flavour stays.

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Table 3 Summary of the aesthetic quality of the dishes prepared

Criteria

Name of the
dish

Group
Numbers
1

Appearance

Texture/
Consistency

Flavor

Tuna Salad in
Cucumber Cups

Brazo de mercedes

Kani Salad

Vegetable
Dumpling

Sauteed green
beans with
mushroom with
cauliflower rice

Taco Salad

Mini
Burgers

Beef Broccoli with

boiled rice

Island Blend

Sweet
Sticky
Rice And
Mangoes

Sarah's Temptation

Red Velvet Cake

High
Calorie

Low Calorie

High
Calorie

High
Calorie

Low Calorie

High
Calorie

The idea of
cauliflower rice was
great. All dishes
prepared were too
salty

the color and

taste of CTP
is not
appetizing.
The island
blend is
slightly
bland.

High
Calorie

Usual
household
serving

Low Calorie

Celery,
Banana
Tomato and
Pancakes
Parsley Juice

Low Calorie

Low Calorie

Comments

Sarah's temptation is
bland - too much
The brazo tasted like
cream. For the
egg and lacked
cucumber cups,
sugar. Red Velvet
serving portion
Cake was very moist!
should be bite size.

High-calorie foods may be improved by choosing alternative ingredients such a food

items labeled with low calorie, no calories, etc. Opt for foods that are higher in fiber and
protein. The cooking method used might also contribute to the too filling or too fatty
description. Grilled and boiled/steamed food items will have lower calorie content when
compared to fried products (Smith, Robinson, and Segal, 2014).
Low- calorie diets lower the body weight of a person which can lead to lower risks of
heart diseases. However, this kind of diet is only intended to be done for short term periods
only. When done for long periods of time, it can cause gallstones and anaemia (National Health
Service, 2012). It was also seen in a study that long term consumption of low protein and calorie
accompanied with exercise are associated with low plasma growth factors and hormones which
can cause an increase in risk of cancer (Fontana et. al., 2006).
High- calorie diets are recommended to people with health conditions like cancer, AIDS
and malnutrition that make body have an increase need for protein and calories (National
Institutes of Health, 2014). However, long-term intake can lead to overweight and obesity
especially when intake is not balanced with the calories used. Being overweight or obese can
increase risk of type 1 and 2 diabetes and heart diseases (National Institutes of Health, 2012).

Page 5 of 8

Table 4. Ways to Decrease or Increase Calorie Content of the Dishes Prepared

Dishes
Prepared

Ways to Decrease Calorie Content

Ways to Increase Calorie Content

Salad

Taco Salad- meat with lower calorie

like chicken can be used

Kani Salad- mayonnaise can be used

Hors d
oeuvres

Mini Burgers- patties can be vegetable

based instead of meat

Vegetable Dumplings- include meat in

dumpling filling

Main Dish

Beef Broccoli with boiled rice- use

another meat aside from beef, can
replace rice with cauliflower rice

Steamed Green Beans with

Mushroom with Cauliflower Rice- add
meat to viand, use normal rice

Side or
Vegetable
Dish

Sarah's Temptation- opt for other root

crop alternative, use low fat cream,
reduce the amount of butter used

Cucumber cups- replace yoghurt with

mayonnaise

Cakes or Pies

Red Velvet Cake- reduce amount of

sugar and oil, replace some of the
sugar used with an artificial sweetener

Mercedes Bench- prepare using the

traditional way of creating brazo de
mercedes wherein there is more filling
in center of the roll

Desserts

Sweet Sticky Rice and Mangoesreduce amount of coconut milk poured

on top, coconut milk can be replace
with soy milk or yogurt

Banana Pancake- add flour, use oil or

butter during cooking

Beverages

Island Blend- replace coconut milk

with water or remove it all together

Celery Parsley and Tomato Juice- add

fruits or other ingredients that will
make it sweet

The total caloric contribution of cholesterol is 34%. Fat is the most concentrated source
of energy in our diet providing 9 calories per gram while carbohydrates (sugar) and proteins
have 4 calories per gram. Fat delivers flavour from food and provides aroma. It can also give
smooth and creamy texture. One role of fat is to aid the absorption of fat-soluble vitamins (A, D,
E, K) (Henley and Misner, 2009). Over consumption of cholesterol in the diet may cause high
blood cholesterol (or good cholesterol inside the body is too low). Too much cholesterol in the
blood have a greater chance of having heart disease. Cholesterol can build up on the walls of
arteries and over time, it can cause narrowing of the arteries (Centers for Disease Control and
Prevention, 2012). Sugar contributes to the sweetness of a food. It may come in different forms
such as natural and artificial. When consuming sugar, it is our immediate source of energy.
Excess sugar consumption may lead to dental caries and other serious health complications
(CEFS, 2014; Jamerson and Media, undated; Sugarbeet Research and Education Board,
undated).

Page 6 of 8

Conclusion
Calorie balance is a key to weight management. There are several foods that are high
caloric and low caloric. Proper balance of calorie intake is the key to a better lifestyle. There are
ways in which a high-calorie dish can be reduced to lower its caloric content and there are also
ways in which you can improve the palatability of low-calorie dish to make it more acceptable.
Fat may contribute 9 calories per gram while carbohydrates and protein only give 4 calories per
gram. Assessment of calorie intake may help an individual prevent or prolong the signs of many
diseases such as coronary heart disease, and diabetes.
References
Centers for Disease Control and Prevention. 2012. Dietary Cholesterol. Retrieved from
http://www.cdc.gov/nutrition/everyone/basics/fat/cholesterol.html. Accessed 13 October
2014
Chernev A & Chandon P. undated. Calorie estimation biases in consumer choice. Retrieved
from
http://faculty.insead.edu/chandon/personal_page/Documents/Proof%20chernev%20cha
ndont%20(2).pdf, Accessed 13 October 2014
European Association of Sugar Producers. 2014. Sugars Role in Food and Nutrition. Retrieved
from http://www.comitesucre.org/site/about-sugar/sugars-role-in-food-and-nutrition.
Accessed 13 October 2014
Fontana L, Klein S and Holloszy, JO. Long-term low-protein, low-calorie diet and endurance
exercise modulate metabolic factors associated with cancer risk. The American Journal
of Clinical Nutrition. 2006; 84: 1456-1462
Henley S, Misner S. 1999. Fats and Cholesterol in Diet. Retrieved from
http://ag.arizona.edu/pubs/health/az1126.html. Accessed 13 October 2014
Jamerson A, Media D. Undated. Importance of Sugar in the Human Body. Retrieved from
http://healthyeating.sfgate.com/importance-sugar-human-body-4424.html. Accessed 13
October 2014
National Health Service. 2012. Very Low Calorie Diets. Retrieved from
http://www.nhs.uk/Livewell/loseweight/Pages/very-low-calorie-diets.aspx. Accessed 13
October 2014
National Institutes of Health. 2014. Cystic Fibrosis-Nutritional Considerations. Retrieved from
http://www.nlm.nih.gov/medlineplus/ency/article/002437.htm. Accessed 13 October 2014
National Institutes of Health. 2012. What are the health risks of overweight and obesity?.
Retrieved from http://www.nhlbi.nih.gov/health/health-topics/topics/obe/risks.html.
Accessed 13 October 2014
Ryan, D. 2006. How to Make All the Foods You Eat Taste Better. Retrieved from
http://www.bodybuilding.com/fun/drryan32.htm. Accessed 13 October 2014

Page 7 of 8

Smith M, Robinson L, Segal J. 2014. Healthy Fast Food: Tips for Making Healthier Fast Food
Choices. Retrieved from http://www.helpguide.org/articles/healthy-eating/healthy-fastfood.htm. Accessed 13 October 2014
Sugarbeet Research Education Board. Undated. Sugar in your Diet. Retrieved from
http://www.sbreb.org/brochures/factsheet/index.htm. Accessed 13 October 2014
U.S. Department of Agriculture and U.S. Department of HEalth and Human Services. 2010.
Dietary Guidelines for Americans. 7th edition. Washington, DC. U.S. Government
Printing Office.

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