Replacing fat foods?
Classes and seminars for dancers that stress the importance of nutrition to achieve high energy have become part of the educational program in many schools and studios as well as at conventions. Teachers and administrators now watch for the physical and psychological symptoms of eating abuse and are aware of the nutritional needs of young bodies and the importance of maintaining a flab- and fat-free body through correct technical training and changes in diet.
Body size, body composition, age, diet history, weight history, physical activity, behavior, lifestyle, and metabolism play a role in the state of health.
Nutritional advice is complex and differs in each age group or individual. But experts generally agree upon a diet that is low in fat and features a variety of foods is beneficial to every age group, whatever the expenditure of energy.
While everyone should read nutritional labels on food products, these can be misleading and the number of choices at the market can be overwhelming.
Paula H. Mendelsohn, M.P.H., who lectures in Boca Raton, Florida Boca Raton ("bōkə rə-tōn") is a city in Palm Beach County, Florida incorporated in May 1925. As of the 2000 census, the city had a total population of 74,764; the 2006 population recorded by the U.S. Census Bureau was 86,396. , tests and grades her young students on nutrition. Her list of fat-replacements helps demystify de·mys·ti·fy
tr.v. de·mys·ti·fied, de·mys·ti·fy·ing, de·mys·ti·fies
To make less mysterious; clarify: an autobiography that demystified the career of an eminent physician. supermarket shopping.
Replace: butter, stick margarine, soft margarine, squeeze margarine
With: Light spread in a tub of any 3050 calorie "diet" margarine (1 tsp=1 serving), Blue Bonnet spread, diet Mazola, Kraft Touch of Butter spread, Promise Light, Weight Watchers Margarine, new Ultra Promise Fat Free, Fleishmann's squeeze or I Can't Believe It's Not Butter This article or section needs sources or references that appear in reliable, third-party publications. Alone, primary sources and sources affiliated with the subject of this article are not sufficient for an accurate encyclopedia article. spray.
Replace french fries, hash browns, home fries
With: baked, steamed, or boiled potatoes with skins.
Replace: shortening, lard, oil (to cook)
With: Puritan canola oil, olive oil (1 tbsp = 1 serving in a mixed dish or 1 tsp. for salad or topping) Try a spray bottle.
Replace: mayonnaise, salad dressings, Miracle Whip, Hellmann's Bright Day
With: new fat-free Kraft Free, or Weight Watchers Fat Free, Kraft Light, Light `n' Lively, Miracle Whip Light, or Hellmann's Light Mayonnaise.
Replace: cream, half `n' half, whole milk, 2 percent fat milk, 1 per cent fat milk, coffee creamer/whitener, evaporated milk
With: skim milk, skim buttermilk buttermilk
residual fluid after removal of fat from milk in butter manufacture; a protein-rich supplement fed to pigs. , nonfat dry milk Noun 1. nonfat dry milk - dehydrated skimmed milk
dried milk, dry milk, milk powder, powdered milk - dehydrated milk , evaporated skim milk, nonfat lactose-reduced milk, fat-free soy milk.
Replace ice cream, ice milk, sorbet, Tofutti, diet ice-cream bars, frozen yogurt, Weight Watchers ice-cream sandwiches, coated pops, Edy's sugar-free
With: milk shake of 1 cup skim milk, 4 or 5 ice cubes, and sugar-free cocoa mix, instant coffee, fresh strawberries, or 1/2 banana and 1 drop vanilla extract; Weight Watchers frozen pops (on stick), sugar-free Popsicle, new Guilt-free Edy's (fat- and sugar-free), Freshens, TCBY TCBY The Country's Best Yogurt
TCBY This Can't Be Yogurt (original name)
TCBY Taking Care of Business, Ya'll , or fat-free frozen yogurts, new Dannon Lite frozen yogurt (not all fat-free yogurts are also sugar free).
Replace: sour cream, King sour, Sour Treat
With: Friendship or Light `n' Lively new nonfat sour cream.
Replace: cream cheese, Neufschatel
With: light cream cheese (tub, not block), Alpine Lace, Free `n' Lean Fat- Free cream cheese, Philly Free, Friendship Free, Healthy Choice (tastes best).
Replace: store-bought, non-frozen yogurt cartons or cups
With: plain yogurt (Dannon nonfat), Weight Watchers, Yoplait 90, Light `n' Lively 100 or Dannon Light 100 (with extra calcium).
Replace: American cheese or processed "cheese food"
With: Alpine Lace, Free `n' Lean, fat-free American, cheddar and Swiss slices (Kraft Free, Bordon's Free).
Replace: hard cheese (Swiss, cheddar, Muenster, Monterey Jack)
With: low-moisture, part skim mozzarella, Jarlsberg, Lorraine Swiss, Weight Watchers Natural Cheddar, fat-free Healthy Choice cheeses, stick, brick, or shredded, Alpine Lace, Free `n' Lean mozzarella, cheddar, and Polly-O, Fat-free mozzarella (0 gram fat cheese) or any fat-free cheese.
Replace: Cream soups
With: regular soup and add skim milk, Pritkin or Health Valley fat-free soups.
Replace: oil-packed tuna, sardines
With: water-packed tuna, sardines, and salmon.
Replace: Ricotta ri·cot·ta
1. A soft Italian cheese that resembles cottage cheese.
2. A similar soft cheese made in the United States. (whole milk)
With: new Polly-O ricotta (skim).
Replace: peanut butter (regular)
With: natural or old-fashioned style peanut better (non-hydrogenated), with oil removed.
Replace: most frozen dinners
With: Lean Cuisine, Weight Watchers Right Course, Armour Classic Lights, Benni Hanna Lites, Healthy Choice. Must be at or under 300 calories, under 600 mg sodium, and under 6 gm fat.
Replace: regular (4 percent fat) cottage cheese
With: new fat-free Breakstone's, Light `n' Lively, Friendship, 1 percent cottage Cheese, pot cheese, farmer cheese.
Replace: Chips (Nachos, Doritos, cheese curls, Fritos) microwaveable bag popcorn, movie popcorn (coconut oil)
With: plain popcorn (air-popped only in popper accessory without oil) Guiltless Gourmet Tortilla Chips, fat-free whole wheat or oat oat
member of the plant genus Avena in the family Poaceae.
seed of Avena sativa, and as 'oats' the favored grain for the feeding of horses. bran pretzels, fat-free potato chips.
Replace: crackers (Wheat Thins, Ritz, Triscuits, Goldfish, Better Cheddar, saltines (even if "low salt").
With: New Premium Fat-free, Ry-Krisp, whole wheat matzos, rice cakes, Wasa, Kavli, Ideal flat breads, new Snackwells fat-free crackers.
With: sugar-free Swiss Miss or Carnation Hot Cocoa mix, sugar-free Nestle's Quick.
Replace: sugared cereals
With cold cereals: Puffed Wheat, Puffed Rice, Shredded Wheat (not frosted), Shredded Wheat and Bran, Fiber One, any Nutri-Grain cereal with raisins, any Chex cereal with raisins, Cheerios Total or Corn Total, Special K, All-Bran (with extra fiber), Grape Nuts (1/4 cup), and Quaker Oat Bran (red box).
Hot cereals: Old-fashioned (not instant or quick cooking) oatmeal, oat bran, Wheatina, Cream of Wheat Cream of Wheat is a hot breakfast cereal invented in 1893 by wheat millers in Grand Forks, North Dakota. The cereal is currently manufactured and sold by B&G Foods. Until 2007, it was the Nabisco brand made by Kraft Foods. , Cream of Rice, grits grits
coarsely ground hominy served in traditional Southern breakfast. [Am. Culture: Misc.]
See : Southern States , farina, and kasha ka·sha
[Russian, from Old Russian.]
Noun 1. kasha - boiled or baked buckwheat
hot cereal - a cereal that is served hot (no oil or butter added).
Replace: eggs (large, extra large, jumbo, double yolk)
With: egg whites, Egg Beaters or whole egg if medium size, Egg Scramblers, Second Nature, Better-n-Eggs, Table Ready (2 yolks per week, not together).
Replace: frying in hot oil or shortening
With: poaching poaching: see cooking. , sauteing, steaming grilling, microwaving, frying in Pam spray, roosting, and broiling broiling: see cooking. . Trim all visible fat before cooking, especially chicken skin. Use nonstick non·stick
Permitting easy removal of adherent food particles: a frying pan with a nonstick surface.
Adjective pans or Pam (butter- or olive oil-flavored) or any vegetable lecithin lecithin
Any of a class of phospholipids (also called phosphatidyl cholines) important in cell structure and metabolism. They are composed of phosphate, choline, glycerol (as the ester), and two fatty acids. Various fatty acids pairs distinguish the various lecithins. cooking spray.
Replace: ground beef, ground veal
With: ground turkey (fresh or frozen).
The Never List
Hot dogs (except Smart Dogs), frankfurters, wieners, sausage, salami, processed luncheon meats, corned beef, Spam, ham, bologna, bacon, fatback fat·back
The strip of fat from the upper part of a side of pork, usually dried and salt-cured.
Noun 1. fatback - salt pork from the back of a hog carcass , kielbasa kiel·ba·sa
A spicy smoked Polish sausage.
[Polish kie , pepperoni, chicken hot dogs, turkey-ham, turkey-salomi, turkey-bacon, turkey-sausage, Vienna sausage, pastromi, tongue, lox, nova (recognize them by their pinkish color). These foods are extremely high in fat, salt, and nitrates. Nitrates have been found to be carcinogenic and may increase the risk of certain cancers.
Take this list to the supermarket with you. Look for "fat free" (clearly printed on most labels) and not "low-fat" (not good enough) versions of various foods and condiments.
For additional information, contact Paula H. Mendelsohn, M.P.H., Mizner City Centre, 1700 North Dixie Highway, Suite # 127. Boca Raton, FL 33432; (561) 394-8490.
RELATED ARTICLE: KITCHEN PARTNERS
"It's an extension of our partnership," says Jock Soto, principal dancer with New York City Ballet New York City Ballet, one of the foremost American dance companies of the 20th cent. It was founded by Lincoln Kirstein and George Balanchine as the Ballet Society in 1946. , about his meal- and home-making pas de deux pas de deux
(French; “step for two”)
Dance for two performers. A characteristic part of classical ballet, it includes an adagio, or slow dance, by the ballerina and her partner; solo variations by the male dancer and then the ballerina; and a coda, or with former NYCB NYCB New York City Ballet
NYCB New York Community Bank principal Heather Watts, his long-time partner onstage. Their new book, Our Meals: Making a Home for Family and Friends (Riverhead Books) contains nearly one hundred of their easy and favorite recipes collected from friends and the result of experiments.
Make that a pas de trois pas de trois
n. pl. pas de trois
A dance for three.
[French : pas, step + de, of, for + trois, three.]
Noun 1. , for Damian Woetzel, Soto, and Watts, together purchased a 20-acre weekend retreat in Washington, Connecticut, to pool their collective talents into cooking and gardening for the enjoyment of friends and family. The book contains anecdotes about their dinner parties and reminds us that cooking for friends should always be fun and that we shouldn't be concerned about missing the height of entertainment elegance.
"I love making pastas," says Soto, "and rice dishes. I like sorbets, but Heather is the dessert and cake baker. Busy dance schedules have taught us how to make quick, interesting, and delicious meals that we share in an informal way with our guests."
What's their advice to young dancers afraid to cook? "Start with a basic recipe and learn to improvise by tasting. And always use the freshest ingredients."
Here is an easy recipe from the Watts and Soto cook book:
Penne with Uncooked Tomato-Basil Sauce
5 large, very ripe summer tomatoes, chopped 3 garlic cloves, minced 1 small red onion, diced 1 tablespoon chopped fresh oregano 8 ounces fresh unsalted mozzarella cheese, diced 1/4 cup chopped fresh basil Salt and pepper 1/4 cup olive oil 1/2 cup grated Parmesan cheese 1 pound penne
In a bowl, combine the tomatoes, garlic, onion, oregano oregano (ərĕg`ənō), name for several herbs used for flavoring food. A plant of the family Labiatae (mint family), Origanum vulgare, , mozzarella, and basil. Add salt and pepper
Cook the pasta according to the package directions. Drain and transfer to a serving bowl. Add the sauce and 1/4 cup of the Parmesan cheese and toss to coat. Serve, passing the remaining 1/4 cup of Parmesan on the side. Serves 4.
The menus in Our Meals range from a simple grilled filet of beef to a multicourse Danish dinner. Soto began cooking when he moved to New York from New Mexico as a teenager. When he found himself sharing an apartment with other students from the School of American Ballet The School of American Ballet is located in New York City, in Lincoln Center. It is considered one of the most prestigious and notable ballet schools in the United States and teaches some of the most talented young dancers in the country. , it was a question, he says, of cook or starve.
Watts is now a contributing editor to Vanity Fair but remains the souschef to Soto's chef. The partnership is intact. And the tradition in New York City Ballet to spawn cooks as well as dancers (Balanchine was the master chef) continues. Balanchine once said: "If you can bake a pie, you can put anything into it." Or was that about choreography?
(Cutting back on salt in your diet? Cardia is a salt substitute available in drugstores nationwide in 50 packets of single servings. Not suitable for persons with some diet restrictions.)