: > ® * © ‘qa w © The Dallas Post Dallas, PA Wednesday, January 20, 1999 13 By Dr. CAROLINE APOVIAN Nutritionist Geisinger Medical Center It's a startling paradox: While reducing total fat intake by 2 percent between 1978 and 1990, the average Ameri- can increased calorie intake by more than 10 percent, ac- cording to government figures. By 1995, one in three Ameri- cans was at least 20 percent overweight, compared with only one in four in 1978. How could that be? Isn’t it fat that lards up the diet? If so, won't reducing our fat intake cause us to eat fewer calories and, eventually, lose weight? : Yes, fat does “lard up” the diet of many of us if we eat too much of it. No, cutting out fatty foods such as sausage, potato chips and heavy cream won't automatically result in lower calorie intake and weight loss (or weight control). Here's why: Many people as- sume that all low-fat or non- fat foods are also low in calo- ries. Consequently, after re- ducing their fat intake, they splurge on low-fat fare-every- thing from “lite” ice cream to “no-fat” cookies. Instead of two pieces of pizza with pepperoni and cheese, they eat four pieces with just cheese. Or, instead of a juicy hamburger with ba- con and mayonnaise, they eat twolean hamburgers with just ketchup. mg The ‘fact is, though, many low-fat foods are high in calo- ries. For ‘ex- ample, re- duced-fatice cream may contain high amounts of sugar, even as much as the fatty kind. Sugar, though fat- free, certainly isn’t calorie-free. It can blow you up like a bal- loon in no time. Does all that mean you should forget about watching your fat intake? Absolutely not! Fat-in particular saturated fat-is what clogs your arteries and heightens your risk of heart disease and other ill- nesses, including diabetes and obesity. If you're among those whoreduced their fat intake in recent years, you did a good thing-a wonderful thing! You're halfway home. But now you need to begin monitoring other ingredients DR. APOVIAN We've cut fat, but aren't counting calories in your food, especially sugar. For example, many breakfast cereals that are entirely free of fat contain honey, syrups and sprinkles of sugar. They're like candy, and you know what candy can do to your waist- line. In addition, you need to monitor your eating habits. Cutting out a ham sandwich for lunch doesn’t mean you can substitute a pillar of pan- cakes at the local flapjack house. And giving up a bowl of ice cream after your Sunday meal doesn’t mean you can substitute three bowls of fro- zen yogurt. In other words, cutting out the fat is no license to cut out the discipline. Yes, frozen yo- gurt is lower in calories than ice cream. And spaghetti with tomato sauce is lower in calo- ries than spaghetti with meat- balls and cheese. But if your frozen yogurt or spaghetti with tomato sauce comes in chains of Alpine peaks, well, you'll probably gain weight. 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