How To Pare
Thanksgiving Calories
If you arc trying to lose weight
or simply follow a low-fat, heart
healthy diet, you may look toward
the coming holiday season with
mixed emotions. Templing high
caloric edibles seem unavoidable,
Turkey
Talk Line
The Buticrball Turkey Talk-
Line is a toll-free hotline offering
bilingual help to callers with tur
key-related questions from how
much to buy to food safety tips.
Also, this year the Buttcrball Tur
key Talk-Line will offer an infor
mative recipe calendar.
Butterball Turkey
Talk-Line Dates and Hours:
Nov. 1-24-8 a.m.-8 p.m.
Nov. 20 - 21, Weekend prior to
Thanksgiving 8 a.m.-6 p.m.
Nov. 25, Thanksgiving Day, 6
a.m.-6 p.m.
Nov. 26 - Dee. 23, Monday
through Friday, 8 a.m.-6 p.m.
Turkey Talk-Line number is
1-800-323-4848 and for the hear
ing impaired the number is
1-800-TDD-3848.
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Home Economist
and some may even arrive in your
home as gifts. How can you resist?
Should you?
If you want to keep your caloric
intake reasonable, even when in
dulging yourself, here arc some
ways to do so;
♦For pre-dinner snacks, serve a
selection ol raw vegetables and
sliced fruit with high-fiber flat
breads instead of high-fat crack
ers. Non-fat or low-fat yogurt or
blended low-fat cottage cheese
(flavored with herbs, spices, mus
tard, and horseradish) makes a
good substitute for sour cream
dips.
♦Do not think you have to serve
or drink high-caloric cocktails. If
you offer alcoholic drinks, pour
measured amounts and don’t push
refills. Champagne and other
wines taste good when blended
with juice or club soda. Serve fla-
Hotline Help
For advice on modifying re
cipes to contain less fat and cho
lesterol, consumers and health
professionals may call the Butter
Buds Hotline at 800-231-1123 (in
New York State: 800-336-0363).
Monday - Friday, 9 a.m. - 5 p.m.
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vorcd sparkling water on the rocks
or blended with fruit juice, or al
cohol-free Bloody Marys (highly
spiced tomato juice).
♦Don’t cal the skin of the tur
key, which contributes up to half
the fat in a serving of poultry.
Breast meat has fewer calories and
less fat than dark meal. In fact,
without the skin, poultry is one of
the leanest meats there is.
♦Basle your bird, moisten your
stuffing, and make your gravy
with flavorful but defatted stock.
You can chill store-bought stock
in the can and skim the fat before
you use it. Or, some time before
the holiday, make a generous
amount of poultry stock and defat
it. Stock freezes well in small
packages and is easily thawed in a
microwave.
♦Serve sweet potatoes plain in
stead of candied, or mash them
with orange juice and garnish with
orange slices or pineapple. Acom
Squash and rutabagas arc low-cal
oric substitutes for sweet potatoes.
♦Plain, steamed green vegeta
bles (such as string beans, Brus
sels sprouts and broccoli) and
pearl onions without the cream
sauce arc an attractive addition to
richer fare.
♦Use skim milk rather than
whole milk or cream in your
mashed white potatoes. Let guests
add butter if they want it.
♦Make your own cranberry
sauce, and experiment with small
er amounts of sugar than the pack
age calls for. Add oranges, orange
juice, and such spices as. cloves
and ginger.
♦Remember that in most re
cipes two egg whites can replace
one egg, and low-fat (1%) or skim
milk works as well as whole milk.
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Wild Game’s Fat,
Cholesterol Content
HUNTINGDON (Huntingdon
Co.) With hunting season
around the comer, weight-watch
ing hunters may want to know
how wild game compares to do
mesticated meat in terms of fat an
cholesterol.
“Many people in rural areas
consume a significant amount of
wild game,” says Dr. J. Lynne
Brown, associate professor of
food science in Penn State’s Col
lege of Agricultural Sciences.
“But information on the fat and
cholesterol content of deer, squir
rel and other game often is lack
ing.
“Game meat tends to have the
same amount of cholesterol as
beef or pork, but considerably less
fat than domestic meat," says
Brown. Nutrition experts agree it
is important for all adults but
especially those with heart prob-
Gifts For
Senior
Cif
ens
IZ
• Spend liem with them doing
something they like.
• Take them shopping for food
or some place of their choosing.
• A month's supply of heating
fuel (oil, gas, wood).
• Pay for a routine prescription
or health care items.
• Pay a utility bill (water, cable,
trash collection).
• Provide a service, like shovel
ing snow or lawn care.
lems to limit their fat and cho
lesterol intake.
The National Cholesterol Edu
cation Program recommends that
healthy adults limit their daily
cholesterol intake to less than 300
milligrams and their fat intake to
no more than 30 percent of total
calorics consumed daily.
The following table shows how
wild game stacks up in compari
son to beef and pork. The beef
sample used is a well-trimmed
USDA standard grade. All sam
ples arc 100 grams (3.5 ounces) of
raw meat. The skin was removed
from the birds.
Maal
Fai Ctafeeterol Calorie*
(gram*) (milligram*)
EM 2 7 69 158
Po ik 4 9 71 165
White-tailed deer 14 113 153
Mule deer 1 6 65 151
Antalopa
Buffalo
Squirral
10 113 148
3 2 45 146
3 2 83 149
Cottontail rabbit 2 4 77 144
Chicken (domes
tic) 0 7 58 140
Turkey (domestic) 15 60 146
Turkey (wild) 11 56 156
Many hunters and their families
like to eat organ meats of wild
game. The cholesterol content of
both heart muscle and liver is
high. Heart muscle contains 275
milligrams of cholesterol per 3.5
ounces of tissue and liver contains
450 milligrams per 3.5 ounces.
“The extent that you should
worry about these cholesterol and
fat figures should be balanced
with how often you cal these or
gan meats,” says Brown. “If heart
stew is a oncc-a-ycar prized dish,
a moderate portion shouldn’t
cause problems.”