Lite Versions of Classic Favorites.The U.S. population is not becoming "lighter." In fact, today 20 percent of boys and 22 percent of girls are clinically obese. That comes to 4.7 million kids, or an increase of 39 percent for adolescents and 54 percent for kids over the past 20 years. Adults are not doing much better. From 1987 to 1997 the percentage of overweight adults increased by 8 percent, and is now 37 percent. At this time only 18 percent of Americans are within ideal weight as defined by the Metropolitan Life Insurance standards. Research continues to show that obesity increases medical and health risks. Obesity doubles the risk of heart disease. The risk of large bowel large bowel n. See large intestine. and endometrial cancers Endometrial Cancer Definition Endometrial cancer develops when the cells that make up the inner lining of the uterus (the endometrium) become abnormal and grow uncontrollably. is two- to fivefold fivefold Adjective 1. having five times as many or as much 2. composed of five parts Adverb by five times as many or as much Adj. 1. greater in the obese. The risk of diabetes increases 40 times. Respiratory disease Noun 1. respiratory disease - a disease affecting the respiratory system respiratory disorder, respiratory illness adult respiratory distress syndrome, ARDS, wet lung, white lung - acute lung injury characterized by coughing and rales; inflammation of the and even osteoporosis increase for the obese. What is the answer to the problem? Surely more exercise would be helpful. Use the calories rather than store them. The accompanying chart shows how many minutes of exercise are needed to use the calories in a given food. Equally important, more home food preparation would "lighten the load" Americans currently carry. The number of in-home meals has remained stable for the past decade at 740 per year. However, ingredient and scratch cooking has shown a steady decline for the past five years. The number of ingredients and utensils used has never been lower. A decade ago 64 percent of dinners had at least one homemade item; that number is 55 percent today. More store-bought prepared food is served at mealtimes now. Home meal replacements and pre-prepared fresh products have become a $108.3 billion industry. In-home meal preparation provides the advantage of modifying recipes to control the type and amount of ingredients. Monounsaturated fat monounsaturated fat A saturated fatty acid–ie, an alkyl chain fatty acid with one ethylenic–double bond between the carbons in the fatty acid chain. See Fatty acid, Saturated fatty acid; Cf Polyunsaturated fatty acid, Unsaturated fatty acid. is the recommended fat today. It would be a rare commercial product that used the better fats in healthful health·ful adj. 1. Conducive to good health; salutary. 2. Healthy. health  ful·ness n. amounts. In-home meal preparation
allows bakers to reduce the amount of sugarby scratch cooking.
Commercial bakers use white granulated sugar Noun 1. granulated sugar - sugar in the form of small grainspowdered sugar - sugar granulated into a fine powder refined sugar, sugar - a white crystalline carbohydrate used as a sweetener and preservative granulated sugar freely, since it is about the cheapest ingredient available in food preparation. Paying attention Noun 1. paying attention - paying particular notice (as to children or helpless people); "his attentiveness to her wishes"; "he spends without heed to the consequences" attentiveness, heed, regard to the amount of fat and sugar in a recipe can result in fewer calories, as the following recipes will show. The evidence is clear. Americans are gaining far too much weight. Health is at risk. Small changes in recipes can be made that will reduce a major source of the obesity--too many fat grams per day for too many days. The original versions of some favorite recipes are given below. Note the calories and grams of protein and fat. A few small changes are listed. The second set (in parentheses See parenthesis. parentheses - See left parenthesis, right parenthesis. ) of nutrient analyses shows the change in calories, protein, and fat from even these few small changes. The key involves just reaching for the lowest fat version of the recipe ingredient at the supermarket. Check out the latest options. New "lighter" versions are introduced at your market frequently. Walnut Loaf 1 1/2 cups chopped onions 1 cup diced celery 1/4 cup oil 2 cups cottage cheese 1 package stuffing mix 1 cup milk 3/4 cup grated carrots 1 cup coarsely chopped walnuts 3 eggs 1/2 t. sage 1 T. chicken-style seasoning Combine all ingredients, including seasoning packet from stuffing mix. Pour into prepared baking dish.* Bake at 350 [degrees] F for 45 minutes or longer. Serves 8 to 10. To reduce the fat in this recipe: 1. Eliminate sauteeing the onions and celery celery, biennial plant (Apium graveolens) of the family Umbelliferae (parsley family), of wide distribution in the wild state throughout the north temperate Old World and much cultivated also in America. ; they will soften as the loaf bakes. 2. Use Iowfat cottage cheese cottage cheese a soft, uncured cheese made from soured skim milk; most of the lactose is removed with the whey. Used in low-residue diets for dogs and cats. . 3. Use nonfat non·fat adj. Lacking fat solids or having the fat content removed. milk. 4. Eliminate the egg yolks; use 4 egg whites. Serves: 6 Calories per serving: 417 (([dagger]) 277) Protein: 19 grams (([dagger]) 18) Fat: 29 grams (([dagger]) 18) ([dagger]) Analysis after reducing fat Soymeat Broccoli broccoli (brŏk`əlē) [Ital.,=sprouts], variety of cabbage grown for the edible immature flower panicles. It is the same variety (Brassica oleracea botrytis) as the cauliflower and is similarly cultivated. Casserole 1 pound fresh broccoli 1 13-ounce can chicken-style soy meat 2 T. oil 3 T. flour 2 cups milk 1/2 cup cottage cheese 2 T. pimiento 1/2 t. salt 1/4 t. Accent 1 1/2 cups seasoned croutons Cut broccoli into small bite-sized pieces and cook in salted water until crisp-tender. Cut soy meat into bitesized pieces. Make white sauce white sauce n. A sauce made with butter, flour, and milk, cream, or stock, used as a base for other sauces. white sauce Noun a thick sauce made from flour, butter, seasonings, and milk or stock with oil, flour, and 1 1/2 cups milk. Whiz cottage cheese, pimiento pimiento: see pepper. pimiento or pimento Any of various mild peppers of the genus Capsicum that have distinctive flavour but lack pungency, including the European paprikas. , 1/2 cup milk, salt, and Accent in blender until smooth. Stir cheese mixture into white sauce. Drain broccoli and place in bottom of 11 3/4" x 7 1/2" baking dish. Place soy meat over broccoli; pour cheese sauce over all. Top with seasoned croutons. Bake at 375 [degrees] for 20 minutes or until hot. To reduce the fat in this recipe: 1. The oil was cut in half or to 2 tablespoons for the white sauce. 2. Use nonfat milk. 3. Use low-fat cottage cheese. 4. Use coarse bread crumbs instead of croutons Serves: 6 Calories per serving: 256 (([dagger]) 185) Protein: 13 grams (([dagger]) 12 grams) Fat: 17 grams (([dagger]) 9 grams) (([dagger]) Analysis after reducing fat Special K Loaf 1 cup chopped onion 1 cup chopped pecans 3 t. McKay's Chicken-Style Seasoning 1 package G. Washington Broth 1/2 cup margarine 6 eggs 1/2 cup milk 1 13-ounce can Soyameat Chicken Style 1 quart cottage cheese 3-4 cups Special K cereal Saute onion, pecans, chicken-style seasoning, and broth broth liquid media for culturing microorganisms. cooked meat broth a medium useful for culturing anaerobic bacteria. enrichment broth one modified to permit growth by selected bacteria. powder in margarine. Beat eggs and milk together and combine with diced Soyameat and other ingredients. Bake in a wellgreased large flat pan in a 350 [degrees] F oven for 1 to 1 1/2 hours. Top will be dark brown when finished baking. To reduce the fat in this recipe: 1. Cut margarine in half or eliminate altogether. 2. Rather than saute first four ingredients, stir in with remaining ingredients; onions will soften with baking. 3. Use 1/2-cup nuts; replace with 1/2-cup chopped celery for texture. 4. Use 8 egg whites; eliminate yolks. 5. Use nonfat milk in place of whole milk. 6. Use low-fat cottage cheese rather than creamed cottage cheese. Serves: 12 Calories per serving: 296 (([dagger]) 152) Protein: 16 grams (([dagger]) 16 grams) Fat: 22 grams (([dagger]) 6 grams) ([dagger]) Analysis after reducing fat Chicken Gravy 3 T. vegetable oil 3 T. flour 2 1/2 cups milk 1-2 T. McKay's Chicken-Style Seasoning In a medium saucepan, combine the oil and flour, stirring constantly. Add the milk slowly, stirring constantly. Add the seasoning and heat. Serve. To reduce the fat in this recipe: 1. Reduce oil to t tablespoon. 2. Use nonfat milk rather than whole milk. Serves: 10 with 1/4-cup servings Calories per serving: 82 (([dagger]) 42) Protein: 2 grams (([dagger]) 2 grams) Fat: 6 grams (([dagger]) 1 gram) ([dagger]) Analysis after reducing fat Bran Muffins 1 cup buttermilk 1/2 cup wheat bran 1/2 cup oat bran 1 egg, beaten 2 T. oil 1 cup whole-wheat flour 3 t. baking powder 1/4 cup sugar 1/2 t. salt Preheat pre·heat tr.v. pre·heat·ed, pre·heat·ing, pre·heats To heat (an oven, for example) beforehand. pre·heat er n. oven to 375 [degrees] F. Use muffin paper liners or a low
calorie, nonstick non·stick adj. Permitting easy removal of adherent food particles: a frying pan with a nonstick surface. nonstick Adjective spray for pans. Place milk, wheat bran bran, outer coat of a cereal grain—e.g., wheat, rye, and corn—mechanically removed from commercial flour and meal by bolting or sifting. Wheat bran is extensively used as feed for farm animals. , and oat oat member of the plant genus Avena in the family Poaceae. oats see avenasativa. oat grain seed of Avena sativa, and as 'oats' the favored grain for the feeding of horses. bran in mixing bowl. Let stand for 1 minute. Add egg and oil. Sift together flour, baking powder, sugar, and salt. Stir in just enough to dampen. Spoon into the muffin pans, filling each about twothirds full. Bake about 20 minutes. To reduce the fat in this recipe: Use nonfat buttermilk buttermilk residual fluid after removal of fat from milk in butter manufacture; a protein-rich supplement fed to pigs. rather than whole buttermilk. Yield: 18 muffins (usual bran muffin, 2-inch diameter) Calories per serving: 112 (([dagger]) 67) Protein: 3 grams (([dagger]) 2 grams) Fat: 5 grams (([dagger]) 2 grams) ([dagger]) Analysis after reducing fat Raspberry raspberry, name for several thorny shrubs of the genus Rubus of the family Rosaceae (rose family) and for their fruit (see bramble). raspberry Any of many species of fruit-bearing bushes of the genus Rubus in the rose family. Party Punch 2 packages frozen raspberries 2/3 cup sugar 2 cups orange juice 1 can frozen lemonade concentrate 1 cup ice cubes 1 quart ginger ale Mash berries; add sugar, juice, and undiluted lemonade. Pour over ice cubes. Add ginger ale just before serving. To reduce the calories in this recipe: 1. Reduce sugar to one-third cup. 2. Replace ginger ale with club soda. Serves: 6 Calories per serving: 253 (([dagger]) 183) Protein: 1 gram (([dagger]) 1 gram) Fat: 0.2 grams (([dagger]) 0.2 grams) ([dagger]) Analysis after reducing fat Waldorf Salad 3 large apples, cored and cubed 2 1/2 stalks celery, chopped 1/2 cup raisins 1/3 cup walnuts 3/4 cup mayonnaise 1 T. sugar 1/4 t. cardamom 1/4 t. coriander lettuce leaves Combine apples, celery, raisins, and walnuts. Mix mayonnaise, sugar, cardamom cardamom (kär`dəməm): see ginger. cardamom Spice consisting of whole or ground dried fruit, or seeds, of Elettaria cardamomum, a perennial herb of the ginger family. , and coriander coriander (kōr'ēăn`dər), strong-smelling Old World annual herb (Coriandrum sativum) of the family Umbelliferae (parsley family), cultivated for its fruits. together. Pour mayonnaise over the mixture and stir. To serve, place Waldorf salad in a lettuce-lined bowl. To reduce the fat in this recipe: 1. Use nonfat plain yogurt in place of mayonnaise. 2. Use three packages of Equal to replace the sugar. Serves: 8 Calories per serving: 183 (([dagger]) 110) Protein: 1 gram (([dagger]) 2.1 grams) Fat: 11 grams (([dagger]) 3.8 grams) ([dagger]) Analysis after reducing fat Lasagna 1 10-ounce package chopped spinach 10 lasagna noodles 1/4 cup oil 1 medium onion, finely chopped 1 1/2 cups textured vegetable protein 3 cloves garlic, mashed 1 8-ounce can tomato sauce 1 6-ounce can tomato paste 2 cups water 1 t. Italian seasoning 1/2 t. salt 1 egg 1 cup ricotta or cottage cheese 2 cups mozzarella cheese, grated 1/4 cup Parmesan cheese, grated Cook spinach according to according to prep. 1. As stated or indicated by; on the authority of: according to historians. 2. In keeping with: according to instructions. 3. directions on the package. Press out excess water and set aside. Cook noodles noo·dle 1 n. A narrow, ribbonlike strip of dried dough, usually made of flour, eggs, and water. [German Nudel. in boiling salted water; drain and cool. Heat the oil in a large frying pan and saute onion for 4-5 minutes; then add vegetable protein and garlic, sauteeing until lightly browned. Add tomato sauce, tomato paste, water, and seasonings. Spread half of the protein sauce in a 9" x 13" x 2" baking pan. Then lay five cooked noodles over this. Beat egg with ricotta ri·cot·ta n. 1. A soft Italian cheese that resembles cottage cheese. 2. A similar soft cheese made in the United States. or cottage cheese mixture and stir in spinach. Spread cheese mixture over noodles and sprinkle with 1 cup mozzarella moz·za·rel·la n. A mild white Italian cheese that has a rubbery texture and is often eaten melted, as on pizza. [Italian, diminutive of mozza, a cut, mozzarella, from mozzare, cheese. Lay over remaining noodles and spread with remaining sauce. Sprinkle with the rest of the mozzarella cheese and then with the Parmesan cheese a kind of cheese of a rich flavor, though from skimmed milk, made in Parma, Italy. See also: Parmesan . Cover with foil and bake in a 350 [degrees] F oven for 25-30 minutes or until tender and bubbly. To reduce the fat in this recipe: 1. Use fat-free or low-fat ricotta or cottage cheese, mozzarella cheese, and Parmesan cheese. 2. Eliminate the egg. 3. Reduce the oil from 1/4 cup to 2 tablespoons. 4. The number of servings expands by adding spinach without adding fat as compared to traditional lasagnas without vegetables; each half cup of vegetables adds another serving. Serves: 12 without the spinach, 16 with the spinach Calories per serving: 204 (([dagger]) 150); Protein: 17 grams (([dagger]) 17 grams); Fat: 14 grams (([dagger]) 8 grams) ([dagger]) Analysis after reducing fat Pineapple-Strawberry Cheesecake 1 cup granola, ground in blender 1 T. diet margarine 1 20-ounce can crushed pineapple in pineapple juice 1/3 cup apple juice concentrate 2 envelopes unflavored Kosher gelatin (2 1/2 to 3 tablespoons) 4 cups nonfat cottage cheese 2 t. vanilla 1/2 t. salt Apple glaze (see recipe at right) 3 pineapple rings in pineapple juice 15 strawberries (about 1 cup) 3/4 cup blueberries Grind granola in blender. Combine granola and margarine. Lightly grease a 9-inch springform pan spring·form pan n. A cake pan having an upright rim that can be unclamped and detached from the bottom of the pan. . Press granola mixture on bottom and a half inch up the sides of the pan. Place in refrigerator to chill. Drain juice from pineapple. Place 1/2 cup pineapple juice and 1/3 cup apple juice concentrate in a small saucepan. Sprinkle gelatin gelatin or animal jelly, foodstuff obtained from connective tissue (found in hoofs, bones, tendons, ligaments, and cartilage) of vertebrate animals by the action of boiling water or dilute acid. over juice; let stand 2 minutes. Heat over low heat, stirring constantly until gelatin is dissolved. (Do not let it boil.) Remove from heat. Add 1/2 of the gelatin mixture, 1/2 of the crushed pineapple, and 1/2 of the cottage cheese to the blender. Cover, whirl until smooth, scraping down the sides of the blender with a rubber scraper See scraping. . Pour into a large bowl. Repeat with remaining gelatin mixture, crushed pineapple, and cottage cheese. Stir in vanilla and salt. Pour into prepared crust-lined springform pan. Chill 2 hours or until set in center. Prepare apple glaze glaze, in pottery glaze, translucent layer that coats pottery to give the surface a finish or afford a ground for decorative painting. Glazes—transparent, white, or colored—are fired on the clay. . Press juice from pineapple rings between sheets of paper toweling Noun 1. paper toweling - absorbent paper used as toweling paper - a material made of cellulose pulp derived mainly from wood or rags or certain grasses . Reserve three whole strawberries for center and cut remaining strawberries in half and arrange around the edge of the cheesecake. Place pineapple rings in center, whole strawberries in center of each ring, and fill in with blueberries. Spoon apple glaze over glaze over Verb to become dull through boredom or inattention: the listener's eyes glaze over Verb 1. fruit. Chill 2 hours or until glaze is set. Loosen edge with knife and remove sides of pan before serving. Apple Glaze 1/2 cup frozen apple juice concentrate 1/4 cup cold water 1 t. unflavored kosher gelatin Combine apple juice concentrate and water in a small saucepan, sprinkle gelatin over top, and wait 2 minutes. Heat, stirring constantly, over very low heat until gelatin is dissolved. Cool slightly. To reduce the fat in this recipe: 1. Use nonfat cottage cheese rather than cream cheese. 2. Use granola for crust rather than the usual crumb crust. Serves: 16 Calories per serving: 275 (([dagger]) 110) Protein: 6 grams (([dagger]) 8 grams) Fat: 18.5 grams (([dagger]) 1.8 grams) ([dagger]) Analysis after reducing fat
Easy, small changes to make Fat grams lost with change
Whole milk to nonfat milk 8 grams/cup
Creamed cottage cheese to nonfat 5 grams/1/4-cup.
cottage cheese
Regular cheese to nonfat cheese 10 grams/ounce
Regular cheese to low-fat cheese 5 grams/ounce
Saute in 1/4-cup oil to 2 tablespoons 30 grams/recipe
Cream cheese to nonfat cottage cheese 10 grams/ounce
Salad dressing to nonfat dressing 10 grams/2 tablespoons
Egg to 2 egg whites 5 grams/egg
Regular muffin to English muffin 4 grams/muffin
Buttered vegetables to herbed 5 grams/teaspoon butter or
vegetables margarine
Decrease intake of butter, margarine, 5 grams/teaspoon
oil, or mayonnaise
Energy Equivalents of Food Calories
Expressed in Minutes of Activity
FOOD CALORIES ACTIVITY
Walking Riding
Min. Min.
Bread and butter 78 15 10
Cake, 1/2, 1-layer 356 68 43
Carbonated beverage, 1 glass 106 20 13
Cookie, chocolate chip 51 10 6
Doughnut 151 29 18
Ice cream, 1/6-quart 193 37 24
Milk shake 421 81 51
Pie, apple, 1/6 377 73 46
Potato chips, 1 serving 108 21 13
Swimming Running Reclining
Min. Min. Min.
Bread and butter 7 4 60
Cake, 1/2, 1-layer 32 18 274
Carbonated beverage, 1 glass 9 5 82
Cookie, chocolate chip 5 3 39
Doughnut 13 8 116
Ice cream, 1/6-quart 17 10 148
Milk shake 38 22 324
Pie, apple, 1/6 34 19 290
Potato chips, 1 serving 10 6 83
(*) For special occasions, bake in a Bundt
pan or mold and invert onto a serving platter.
Garnish with parsley, crab apples, cherry
tomatoes, baby zucchini, or crookneck
squash This recipe can be prepared the day
before, refrigerated, and baked prior to serving.
Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A.,
is an associate professor in the Department of
Nutrition and Dietetics in the School of Allied
Health Professions at Loma Linda University,
Loma Linda, California.
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