Consuming
Thoughts
Fay Strickler
Penn State Extension
Home Economist
For Berks Co.
Shedding a few pounds and
slimming one’s waistline often
become priorities when warm
weather arrives. But, reducing
calorie intake should not mean eli
minating dairy products.
Dairy products provide many of
the nutrients you need each day.
Some of these are low in calories,
others are not
Because dairy products are so
refreshing and tasty, they have the
reputation with some people as
being high in calories. Actually,
they have fewer or the same num
ber of calories and more nutrients
than many of the products used in
their place.
For example, butter and mar
garine have exactly the same num
ber of calories 34 in one teas
poon. The importance difference
to many cooks is. of course, the
flavor.
A calorie comparison of half
and-half and liquid coffee whiten
er gives similar results. One
tablespoon (IS grams) of real half
and-half, which is a blend of
cream and milk offers 65 Interna
tional Units (1.U.) of vitamin A.
One-half fluid ounce (also IS
grams) of frozen liquid coffee
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whitener contains the same
amount of calories but only 13
(1.1T.5) of vitamin A. All figures
come from the United States
Department of Agriculture.
Salads make up an important
part of many summer menus. Raw
vegetables, lettuce, and other
greens are low in calories, but
many weight and waist watchers
often slip up when they add the
dressing.
If you want to save on calories
and at the same time have a fresh
tasting topping for vegetables and
fruit salads or a dressing for meat,
egg and cheese, and pasta salads,
try making some at home using
sour cream and your own season
ings or a packaged dry milk.
Sour cream contains only 26
calories per tablespoon compared
with mayonnaise-style “salad
dressing” at 6S. For those on more
stringent kinds of weight
reduction diets, making dressing
with low-fat or non-fat yogurt or
sour cream can cut food energy
intake even further while retaining
the fresh taste of real dairy foods.
Low-fat yogurt and cottage
cheese can form the protein foods;
they cut calories while maintain-
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•bedding and rolls extra
ing protein quality. For example,
four ounces of creamed cottage
cheese, which has 4.2 percent
milkfat content, provides about
the same amount of protein as two
ounces of cooked lean ground
beef or two large (two ounces
each) hard-boiled eggs.
This amount of cottage cheese
contains 117 calories; ground
beef, 122; and eggs, 164. If you
choose low-fat dairy products for
some of your meals, you’ll be
buying a product just as nutritious,
while providing less fat and fewer
calories.
No matter what type of diet you
choose weight reduction,
sports, and fitness-oriented for
outdoor activities, or a basic meal
plan, always include milk or milk
products.
Whole milk contains ISO calo
ries per eight ounces and is a
“nutrient dense” food, providing
many nutrients in that one saving.
Someone in your family might
want to choose low-fat milk with 2
percent milkfat which has 120
calories per eight ounces; with 1
percent milkfat, 100 calories.
Again, for those on more strin
gent weight-reduction diets, skim
milk with 8S calories per eight
ounce serving makes an excellent
beverage choice. All of these
milks have approximately the
same nutrient profile as whole
milk, which makes them good
buys in terms of both dollars and
diet
When you’re watching what
you eat, foods and beverages such
as soft drinks, that use up part of
your calorie allotment but pro
vides few nutrients, can be costly
to your own diet plan.
Milk and other real dairy foods
give you the energy for summer
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Pa. German Quilts
HERSHEY (Dauphin Co.) A
dazzling array of colorful. Penn
sylvania German quilts dating be
tween 1850 and 1940 are featured
in the Hershey Museum’s current,
special exhibition, “A Quilt Fami
ly Album.”
The title of the exhibit is drawn
from the unique origins of the col
lection; each quilt was carefully
designed, stitched, and preserved
by the women of one rural, Leb
anon County Pennsylvania Ger
man family.
In addition to the information
about the quilts, the exhibit ex
plores the lives of these quiltmak
ers who were also farm wives re
sponsible for much productive la
bor in the household, daily and
garden. Quiltmaking was only one
of the myriad of important tasks
which made up the daily, season
al, and annual cycles of these rural
women.
Never before exhibited, the
quilts were selected from more
than thirty, heirloom, bedcover
ings belonging to the family of
Mr. and Mrs. Richard Kenneth
Rohland of Cleona. The quilts
were passed down from genera
tion to generation by members of
Mrs. Arlene Bomberger Rohl
and’s family. While the quilts sur
vived and were carefully preserv-
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YORK CARUSLE
4585 W. Market St. 1880 Harrisburg Pk.
717-792-3502 717-249-5718
Lancaster Farming, Saturday, July 9, 199447
On Exhibit
ed, the untimely deaths of two
women of the family were respon
sible for the loss of the stories
about the quilts and their makers.
During the research phase of
the exhibit, guest curator Patricia
Keller, museum Consultant, re
searcher, and former director of
the Heritage Center of Lancaster
County, painstakingly recon
structed portions of the family his
toiy and the stories about the
quilts and their makers’ lives.
Henealogical date and the quilts’
own physical evidence suggests
these bedcoverings were the work
of women from one or more gen
erations of the Wengert, Bom
bcrger, Steinmetz, Ulrich, Ketter
ing, and Light families of Lebanon
County.
Included in the exhibit are tum
of-the-century photographs taken
from glass plate negatives of (he
farm communities in North and
South Annville Township areas in
which the women quilted. A trea
dle sewing machine, quilting
frame, and quilting templates and
patterns are also included.
The exhibit can be viewed daily
from 10 a.m. to 6 p.m. Admission
to the museum is $4 for adults,
$3.50 for senior citizens, and
$1.75 for children 3 - 15. Group
rates are available. For more infor
mation, call (717) 534-3439.
SMYRNA, DB
116 E GlenwoodAve
302-653-5633