The extra 100.The Extra 100 Nutrition researcher Ansel Keyes is reputed to have said that most obesity is the result of eating only 100 calories too much every day over a period of years. It does not take a great deal to add an extra 100 calories. Just one regular slice of bread with one pat of margarine amounts to 100 calories; a can of soda is 180, a small bag of M&M's is 240. Something as simple as using an electric typewriter instead of a manual one expends 100 calories less per day. The extra 100 calories per day will result in a 10-pound weight gain over the course of one year. Small changes in the diet can decrease a day's calorie intake. Use nonfat non·fat adj. Lacking fat solids or having the fat content removed. milk (80 calories per cup) instead of whole milk (170 calories) for drinking and in cooking. Change to low-calorie salad dressings; there are 30 calories in two tabelspoons of low-calorie versus 138 in regular Italian dressing, for example. Try steamed asparagus (22 calories in 6 boiled spears) plain. Instead of adding hollandaise sauce (180 calories in 4 tablespoons). Second servings, oversized o·ver·size n. 1. A size that is larger than usual. 2. An oversize article or object. adj. o·ver·size also o·ver·sized Larger in size than usual or necessary. first servings, and snacking all add to the day's total calories. So will margarine spread extra thick on bread, or generous toppings of sour cream or cream cheese. The presentation of food may give the illusion of large servings and make a person think he is eating more. Use a luncheon plate rather than a dinner plate. Place a bed of lettuce under salads. Cut entree servings in thin slices and fan out to take up more of the plate space, to appear larger. Fill in spaces between food items with fresh vegetable (low-calorie) garnishes. Treat yourself to lovely china, glassware, and flatware. Making the meal appear beautiful will be more satisfying. The following recipes include small changes to decrease the fat, which has twice the calories per weight compared to carbohydrate or protein. LOW-FAT PANCAKES(*) 1 cup flour 2 Tbsp. corn flour, optional 1/4 to 1/2 tsp. salt 1/2 tsp. soda 1/2 tsp. baking powder 2 egg whites 1 to 1 1/2 cups buttermilk buttermilk residual fluid after removal of fat from milk in butter manufacture; a protein-rich supplement fed to pigs. Mix all dry ingredients and add buttermilk and egg whites. Whip together with a fork or whisk until light and bubbly, approximately 1 minute. Fry on griddle and serve as you like. Yield: 4 to 6 pancakes. Top the pancakes with a fruit spread. This will carry with it a few vitamins and trace minerals, as oppose to syrup, which is simply calories from sugar. STRAWBERRY JAM OR SAUCE(*) 1 quart strawberries 2/3 cup dates or 3/4 cup unsweetened pineapple Blend the strawberries and add the dates or pineapple. Blend well. If too juicy, add 2/3 cup dried apple. Please note, the dates will take up juice. Freeze in small containers. Yield: 4 2/3 cups. Excellent jam for breads, biscuits, muffins, etc. Whenever possible, choose the low-fat option. In this recipe, use low-fat-cottage cheese. 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. PATTIES(*) 1 cup raw rolled oats oats, cereal plants of the genus Avena of the family Gramineae (grass family). Most species are annuals of moist temperate regions. The early history of oats is obscure, but domestication is considered to be recent compared to that of the other 1 cup bread crumbs 1 cup low-fat cottage cheese 2 eggs, slightly beaten 1 medium onion, chopped 3 Tbsp. chopped parsley 1/2 cup ground nuts 1/2 to 1 tsp. salt 1/2 to 1 tsp. sage 1 tsp. basil 1 tsp. oregano oregano (ərĕg`ənō), name for several herbs used for flavoring food. A plant of the family Labiatae (mint family), Origanum vulgare, Mix ingredients and form into patties. Brown in lightly oiled pan over low heat. Cover with sauce made with 1 can mushroom soup, 1/2 cup sliced fresh mushrooms, 1/2 cup low-fat milk, and simmer in oven. Other sauces can be used, such as a brown gravy or tomato sauce. Patties freeze well. Yield: 4 servings of 3 patties 2 1/2 inches in diameter. Desserts tend to add extra calories. Try the following, with fewer calories in fat and sugar. Each serving contains around 150, as compared to pie or cake at 250 to 300 calories per serving. RASPBERRIES IN MERINGUE 4 egg whites 1 cup sugar 1/2 tsp. cream of tartar cream of tartar, white crystalline powder. Chemically it is potassium hydrogen tartrate, KC4H5O6, the acidic potassium salt of tartaric acid. It is used as the leavening agent in baking powders. 1/4 tsp. raspberry flavoring or 1 tsp. vanilla Heat oven to 275 [degree] F. Draw eight 3 1/2-inch circles 1 1/2 inches apart on ungreased parchment paper. Place on baking sheet. Beat egg whites and cream of tartar until softpeaks from. Gradually add sugar and beat until stiff and shiny. Fold in flavoring. Shape on paper with back of spoon or use a pastry bag with a star tip, creating a 1 1/2-inch high rim that surrounds a hollow. Bake 60 minutes. Turn off heat and leave in oven to cool and dry, about three hours. May be stored in an airtight container for up to five days. Filling: Blend 3 cups raspberries and strain to remove seeds. Sweeten sweet·en v. sweet·ened, sweet·en·ing, sweet·ens v.tr. 1. To make sweet or sweeter by adding sugar, honey, saccharin, or another sweet substance. 2. To make more pleasant or agreeable. with 2 tablespoons powdered sugar. Refrigerate re·frig·er·ate tr.v. re·frig·er·at·ed, re·frig·er·at·ing, re·frig·er·ates 1. To cool or chill (a substance). 2. To preserve (food) by chilling. to chill. To serve, fill the meringue shells with fresh raspberries. Spoon raspberry puree pu·rée or pu·ree tr.v. pu·réed or pu·reed, pu·rée·ing or pu·ree·ing, pu·rées or pu·rees To rub through a strainer or process (food) in a blender. n. over berries and garnish with mint leaf. Yield: 8 servings. COCONUT-ORANGE "CREME" 1/2 cup evaporated milk 1 Tbsp. honey 2 Tbsp. frozen orange juice Noun 1. frozen orange juice - orange juice that has been concentrated and frozen orange-juice concentrate concentrate - a concentrated form of a foodstuff; the bulk is reduced by removing water orange juice - bottled or freshly squeezed juice of oranges , undiluted 1 1/2 tsp. lemon juice 1/4 cup flaked coconut 1/2 tsp. coconut flavoring Pinch of salt Chill evaporated milk, mixing bowl, and beater beat·er n. 1. One that beats, especially a device for beating: a carpet beater. 2. A person who drives wild game from under cover for a hunter. for several hours. Beat milk to consistency to whipped cream; add lemon juice and honey. Add the rest of the ingredients and stir only until smooth. Pour into an ice cube tray and freeze until mix is the consistency of sherbet sher·bet n. 1. also sher·bert A frozen dessert made primarily of fruit juice, sugar, and water, and also containing milk, egg white, or gelatin. 2. Chiefly British A beverage made of sweetened diluted fruit juice. (about two hours). Yield: 6 servings. Enjoy new tastes with less fat to keep that slim, trim look. * From An Apple-a-Day, vol. 2 (Loma Linda, Calif.: Loma Linda University Founded in 1905, Loma Linda University (LLU) is a private, Christian, coeducational, health sciences university located in Southern California 60 miles east of Los Angeles close to San Bernardino and near beaches, mountains, and the desert. ). Georgia E. Hodgkin, M.S., R.D., is an assistant professor at the School of Allied Health Professions, Loma Linda University. |
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