REDUCE FAT TO 30% OR
LESS OF TOTAL CALORIES
That simple warning has been
repeated hundreds of thousands of
times in newspapers, magazines,
on television and radio and in hun
dreds of booklets and recipes since
the Surgeon General's report was
released in 1988.
But how can the average con
sumer be expected to convert
grams and ounces to cups and
tablespoons with little idea of
whether they are hitting the mark?
With the help of the following
basic fat arithmetic almost every
one, who wants to, can learn how
to limit their total caloric intake
from fat to 30% or less.
Rule #l. With some very minor
differences, all fats and oils are
high in calories. Whether a recipe
calls for heavy cream, butter, mar
garine, or vegetable oil the calorie
count jumps significantly for each
tablespoon used. One tablespoon
ot vegetable oil has 125 calories
and one cup has 1,925 calories.
By Doris Thomas
Lancaster Extension
Home Economist
Rule #2. Nutrition information
found on food packages is pro
vided in grams. To understand
how to use this infommation, you
need to know that each gram of fat
has nine calorics. Therefore, if the
calories per serving listed on the
package is 300, and there are five
grams of fat per serving, the calo
ries from fat are 45. By dividing 45
by 300, you discover that only 15
percent of the calories in that food
come from fat.
Rule #3. Some cookbooks,
magazines and newspaper articles
list the fat and calories in each
serving. Others do not. Get a cook
book that does.
Rule #4. Many favorite recipes
do not give you a clue as to how
many calories there are per serv
ing. But you can make an educated
guess if you can remember that
carbohydrates such as the sugar or
starch found in fruits, vegetables,
breads and cereals, grains, flour
and sweeteners have four calories
per gram. Proteins found in meat.
fish, poultry, beans and other foods
also have four calories per grams.
Fat has more than twice the calo
ries of carbohydrates and protein.
Remember, however, that high
protein foods also often contain
fat, so choose leaner cuts of meat,
trim fat and remove skin from
poultry to keep the fat calories
down.
The following two recipes pro
vide excellent substitutes for tradi
tional high-calorie, high-fat
favorites.
MOCK MAYONNAISE
2 tablespoons cornstarch
1 cup cold water
4 tablespoons non-fat milk
powder
1 teaspoon com oil
2 tablespoons plain low-fat
yogurt
1 teaspoon Dijon mustard
1 tablespoon hie mayonnaise
1/2 teaspoon prepared
horseradish
1 teaspoon sugar
4 teaspoons cider vinegar
1/2 teaspoon dry mustard
Whisk together cornstarch, cold
\.5 *--» *
t ' S**- “ 1
water and milk powder. Bring to a
boil, stirring constantly, and boil
for two minutes. Remove from
heat and cool completely. Trans
fer to food processor or blender
when cool. Add remaining ingre
dients and blend for several sec
onds until smooth. Chill thorough
ly before using. Makes one cup.
(Has only 15 calories per tables
poon compared with regular may
onnaise at 100 calories per
tablespoon).
CREAM CHEESE
SUBSTITUTE
1 cup plain low-fat yogurt
Home Economic Scholarships
MONTGOMERY (Montgom
ery Co.) Applications for the
Montgomery County Cooperative
Extension Homemakers Scholar
ship are now available for inter
ested Home Economics students.
To be eligible, students must be a
resident of Montgomery County,
be entering their junior or senior
year of college, and be enrolled in a
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Mineral Buildup? Color? Bacteria? Virus?
Harmful Micro-organisms? Hydrogen Sulfide?
THM Precursors? Other Contaminants?
Do You Have Any Problems With:
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Could Water Be Your Problem?
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3 tablespoons part-skim ricotta
cheese
2 teaspoons powdered sugar.
Combine all ingredients. Blend
well. Place in sieve lined with
three thicknesses of cheesecloth or
plain paper toweling and allow to
dram in refrigerator for 24 hours.
Remove carefully and blend again
before using. Consistency should
be very thick and resemble cream
cheese in texture. Makes 1 cup.
(Has less than 12 calorics per
tablespoon compared with rcgula 1
cream cheese at about 50 calories
per tablespoon).
field related to Home Economics
at any college or university.
The scholarship is a maximum
of $5OO and is based on academic
record, community service, and
financial need. To receive an
application form contact the
Extension office at (215)
489-4315. Completed applications
are due June 30.
CUMMINS
HOLSU
ASSOCIATION OF
DIESEL SPECIALISTS