Consuming
Thoughts
by
Fay Strickler
Penn State Extension
Home Economist for
Berks Co.
Eating Well To Stay Healthy
The Role of Protein
First popular in the 1960 s and
19705, high-protein, low-carbohy
drate diets have experienced a re
cent resurgence as a means of los
ing weight quickly. While protein
is an important player in weight
control and a safe eating plan,
healthful weight loss involves eat
ing from all food groups.
When you’re trying to change
eating habits to maintain a
healthy weight for the long-term,
enjoying all foods is important. If
you choose to follow the latest
miracle diet that eliminates one
or more food groups, you will
never adopt habits for enjoying
moderate amounts of all food.
As with many fad diets, the
high-protein, low-carbohydrate
diets cause weight loss because
they are low in calories. Unfortu
nately, these fad diets may have
negative effects on your body.
Whenever you diet, your body
breaks down muscle for energy.
The muscle that’s broken down
releases water for excretion by
your body, which is why the scale
initially reflects weight loss. But
the weight loss is mostly water.
If you choose to remain on a
high-protein, low-carbohydrate
diet, you may notice a diminished
appetite. Your body will begin to
produce substances called ke
tones for energy, but ketones are
not the body’s preferred fuel.
Long-term productions of ke
tones can cause nausea and dehy
dration.
Controlled weight loss (not
more than one to two pounds per
week), combined with a balanced
diet and physical activity, mini
mizes muscle loss. And since
muscle uses many more calories
than fat tissue, maintaining mus
cle is important in long-term
weight control.
Ask your dietitian or doctor for
help in developing a personal
weight loss plan based on all food
groups in the Food Guide Pyra
mid. A copy of the Food Guide
Pyramid is available from your
local Extension Office.
So how much protein is
enough? Dietary guidelines sug
gest the average adult consume
about 15 percent of calories from
protein. For an average, seden
tary man, that translates to about
75 grams of protein per day. For
an average, sedentary woman,
it’s about 55 grams per day.
Pork is an excellent source of
lean protein and a healthful
choice that pairs well with all
your favorite flavors. Today’s
lean pork has an average of 31
percent less fat, 17 percent fewer
calories, and 10 percent less cho
lesterol than 20 years ago.
Here is a delicious quick and
easy pork dinner that will fit into
any weight loss program.
Honey Mustard Tenderloin
1 whole pork tenderloin, about
1 pound
2 tablespoons cider vinegar
2 tablespoons brown sugar
4 tablespoons honey
1 tablespoon Dijon-style mus
tard
Preheat oven to 425 degrees F.
Combine all ingredients except
pork. Brush sauce onto pork;
place pork in roasting pan. Roast
for 20-25 minutes, until meat
thermometer registers 155-160
degrees F. Slice thinly to serve.
Serves 4.
Prep time: 5
minutes. Cook
time: 25 minutes.
Nutrient informa-
tion per serving;
Calories 230; Pro-
tein 24 g., Fat 4 g.,
Saturated fat 1.5
g., Sodium 150
mg., Cholesterol
75 mg., Carbohy-
drate 25 g.
Checkoff-Funded Beefmoblle To Reach
Grassroots Producers And Consumers
COLORADO SPRINGS, Colo.
Beef producers across the
country will soon receive first
hand information about how
their beef checkoff dollars are
used. The delivery vehicle: a
“Beefmobile,” a van emblazoned
with beef art that will travel
across the United States and visit
livestock marketing facilities.
Under funding approved by
the Beef Promotion Operating
Committee for fiscal 2004, which
began Oct. 1, the Beefmobile will
visit 100 livestock marketing fa
cilities and make 100 consumer
stops. The Operating Committee
left the option open for state beef
councils to add to the number of
stops in their respective states by
providing additional funding
when the van is in their area.
In addition to delivering in
formation to beef producers, the
Beefmobile will have a consumer
component and whet consumer
appetites for beef. As it travels
along the nation’s highways, the
Beefmobile will serve as a rolling
billboard. It will also reach out to
consumers at retail stores and
food festivals and stop by schools
to provide teachers with litera
ture about beef.
“Reaching out to grassroots
producers who market through
livestock marketing facilities is
refreshing,” said Shawn Madden
of Torrington Livestock Market,
Torrington, Wyo. “These individ
uals who have been contributing
to the beef checkoff deserve at
tention...”
The proposal to fund a Beef
mobile with checkoff dollars was
brought before the Cattlemen’s
Beef Board by National Live
stock Producers Association
(NLPA), a livestock marketing
organization based in Colorado
Springs, Colo.
“The Beefmobile idea began as
an outreach program to grass
roots producers those who con
tribute to the beef checkoff but
are not fully informed about how
their checkoff dollars are used,”
said R. Scott Stuart, president
and CEO of NLPA.
The Beefmobile will make its
debut in mid-January. Beef pro
ducers will recognize this rolling
billboard by its beef-oriented de
sign and prominent beef checkoff
logo.
Coordination and promotion
of the Beefmobile will be handled
by NLPA and Charleston/Orwig
of Hartland, Wis., NLPA’s mar
keting communications agency of
record.
“Funding of the Beefmobile by
the Cattlemen’s Beef Board
sends a clear message to beef pro
ducers,” Stuart summarizes.
“Those overseeing the beef
Lancaster Farming, Saturday, December 27, 2003-B5
checkoff want all beef producers
to know how their checkoff dol
lars are being used for research
and promotion. *
“As a livestock marketing or
ganization, NLPA wanted the ev
eryday beef producer to have di
rect access to the results of beef
checkoff research and promo
tional information. The Beefmo
bile means producers will no
longer have to attend a specific
meeting to obtain information
about their beef checkoff. They
can simply stop by the van when
one
Don’t wait for ’O4 to
make smart choices
I always start the new
year with a resolution to
lose the weight I’ve
gained during the
holidays. Can you give
me tips to prevent it
from happening in the
first place?
Goodforyou forthinlangahead l
There are lots of things you can do
between now and Jan 1 to keep in
shape These ale just a few ideas
• Walk Giveyourselfsonieextra
tune at the mall to walk a few laps
before loading up with shoppuig
bags And don’t waste tune search
ing for a parking spot near the
entrance take a spot m far end of
the lot to allow yourself to get some
extra steps in Walking briskly and
often will bum extra calories you
might consume over the holidays
• Watch the snacks Soft hot
pretzels 01 nachos and cheese dip
might be tempting, but they can
leally add extra calories to your
diet For example, one large soft
pretzel (about 5 ounces) has nearly
500 calories Carry an apple or
banana to snack on instead
• Eat breakfast Too often,
people skip the early meal m an
attempt to save calones for later in
the day But studies show that
people who eat breakfast tend to
eat fewer calones have a leanei
body mass, and have a bettei
nutritional status than those who
don t eat breakfast
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they visit their local livestock
marketing facility.”
Stuart notes that the consumer
component of the project the
stops at supermarkets, food festi
vals and schools along the way
as added to the Beefmobile to lev
erage checkoff dollars to the
greatest extent possible.
“When the Beefmobile is trav
eling from one livestock market
ing facility to the next, it just
made sense to include stops at re
tail stores, food festivals and
schools,” Stuart said.
• Make smart fast food i hon es
Time slips awa\ when you re
rushed and it might scorn to make
sense to pull into the neaiest last
food drive thin foi dmnei If you
do, choose small sandwiches
without cheese or small salads
with fat-lree dressings Bewaie of
sandwiches with lots ol meat
cheese, mayonnaise and othei
toppings they can have 1,000
calories and more than 60 grams ot
fat Betteryet, pull that slow cookei
out of the cupboard and plan ahead
with healthful, satisfying meals
• Make smart choices at holiday
gatherings Eat a healthy snack
consisting of piotem and complex
carbohydrates before going to a
holiday gathering where a buffet
table will be tempting While at the
buffet, pile up on the lean meats
and fresh vegetables, and enjoy
smaller-than-you’re-used-to
portions ot higher-calone treats
Really take time to savor those
treats don't mmdlessiy gobble
them up And watch the alcohol
Not only does it add empty i alones,
but it :an weaken your lesolve to
limit yourself on othei high-calone
foods Have fun but remembei
that New \eai s Resolution is right
around the comer
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