Your body will be every so
grateful if, when you sit down' to
Christmas dinner this year, you
trim away fat, calories and choles
terol along with your holiday
turkey.
Holiday feasts are typically
laden with high-calorie foods that
are high in fat and unnecessary
protein as well, says Mark A. Kan
tor, nutrition specialist with the
University of Maryland Coopera
tive Extension Service. An extra
buttery popover here, a second
helping of pie, another dollop of
sour cream on your potatoes-it all
adds up to calories that most of us
just don’t need.
“Very simply, if you eat too
many calories, you’re going to
gain weight,” says Dr. Kantor.
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> jaw
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Trim Fat From Your Holiday Feasting
“Most people do tend to put on a
pound or two during the holidays.”
Consuming 3,500 extra calories
will add a pound to your frame. By
the same token, losing a pound
means that 3,500 calories must be
stricken from your diet over a few
days. But the more important thing
to know, says Kantor, is the source
of those calories~did they come
from fat or from carbohydrates?
Fat, he says, has more than twice as
many calories per gram as protein
or carbohydrates. You can eat the
same amount of fatty foods as car
bohydrates, gram for gram, and
actually be consuming more than
twice the calories! That’s why it’s
so easy to let the calories get out of
hand when eating fatty foods.
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In the long run, high-fat diets
contribute to heart disease and
cancer-the two leading health
risks for Americans.
So it’s clear that fat is one item
to trim out of your diet Too much
protein is another, Kantor says.
Protein is more difficult for the
body to absorb than either car
bohydrates or fat The kidneys
work hard to process the nitrogen
in protein. A chronically higlf
protein diet can strain the kidneys
and even lead to kidney disease.
High-protein foods often are
high in fat as well. For example,
foods such as hamburger, cheese
and milk are good sources of pro
tein. But they also are high-fat
foods and better kept to a
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Rear Farm Tires
780x20, ♦ Ply 151. K
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13.0x30, 0 Ply *200.00
Uncastr Farminfl, Thursday, Dacamber 24, 1987-819
mmimum-except, perhaps, skim
milk and skim-milk cheese.
Fat is rarely a problem in car
bohydrates such as fresh veget
ables, fruits, and whole-grain
breads. It’s the butter and jams,
syrups and sauces that we put on
top of those foods that counteract
their healthful qualities, Kantor
says.
“Holiday dining doesn’t have to
be a pig-out,” he declares.
“There’s no reason why you can’t
stick to reasonable amounts of
food-while also cutting back on
calories-if you’re part of the food
preparation team.”
Try these cooking hints to lower
fat, calories and sodium in your
holiday meal:
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TURKEY
Avoid pre-basted and “butterball”
varieties which have hydrogenated
oil added under the skin.
Cool turkey on a rack so that fat
will drain off.
Order plain or fresh turkey. Baste
only in broth or apple juice. Roast
covered for juiciness.
GRAVY
Avoid gravies made with butter,
flour or drippings.
Use broth from turkey; chill or use
separator to skim fat
For a low-fat gravy, mix one
tablespoon cornstarch and one
tablespoon skimmed turkey broth
in saucepan. Then stir in one full
(Turn to Pago B 20)
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