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    The 10% Solution For A Healthy Life, Chapter 13: How to Eat Revisited
by   Raymond Kurzweil

WHAT'S FOR BREAKFAST

The best way to become nutritionally conscious is to read food labels when available. In addition, appendix 2 provides the nutritional content of common foods.

There are many breakfast foods that are consistent with the 10% solution. Here is a sample.

1. COLD CEREALS

The cereals below are low in fat, cholesterol, sugar, and sodium. Some of the cereals have more fiber content than others.

All BranFruitful Bran
Basic 4Grape-Nuts
Bran BudsGrape-Nuts Flakes
Bran flakesJust Right
CheeriosKenmei Rice Bran
CommonSense Oat BranMulti Grain Cheerios
CornflakesNutri-Grain
Cracklin' Oat BranNutty Rice
Crispix Oat branOat squares
Crunchy Corn BranRice Chex
100% branShredded Wheat'n Bran
Product 19Shredded wheat
Puffed kashaSpecial K
Puffed milletTotal
Puffed riceWheaties
Puffed wheat
Raisin bran

2. HOT CEREALS

Cream of RiceOat bran
Cream of WheatOatmeal
FarinaWheatena
Grits (without butter)

The following grains can be cooked for a healthy hot cereal: barley, buckwheat, groats (kasha), bulgur, cornmeal, hominy grits, rice, rye.

3. SKIM OR 1 PERCENT MILK

4. BAGELS, ENGLISH MUFFINS, BAGUETTES, BREADS, RICE CAKES

5. OMELETTES made from egg whites or low-fat (or non-fat) egg substitutes

6. FAT-FREE EGG OMELET (see recipe for omelet in chapter 14)

7. FRENCH TOAST made with egg substitutes

8. LOW-FAT CREPES (see recipe for Fruit Crepes in chapter 14)

9. PANCAKES made with egg substitute and pancake mix (check the grams of fat; some pancake mixes are higher in fat than others)

10. CHEESE BLINTZES made with low-fat cottage cheese, skim milk, and egg whites

11. FRESH FRUIT

Apples GrapesPapayasPlums
ApricotsHoneydew MelonsPassion fruitRaisins
BananasKiwifruitPeachesRaspberries
BlackberriesKumquatsPearsStarfruit
BlueberriesMangosPersimmonsStrawberries
CantaloupesNectarinesPineapplesTangerines
CherriesOrangesPlantainsWatermelons
Grapefruits

12. FRUIT JAMS, JELLIES, PRESERVES

13. VERY LOW FAT CHEESE

Hoop cheeseCottage cheese, low-fat
Havarti low-fat cheese (1 percent) or non-fat
Cabot low-fat cheeseFromage blanc
Jarlsberg "lite"Alpine Lace fat-free cheese
Tasty-lo dill

Check your store for other low-fat cheeses.

LETS HAVE LUNCH

The following is a sample of lunch foods that comply with the 10% solution. There is an increasing variety of non-fat and very low fat items available in your supermarket, so keep an eye out for healthy alternatives.

1. SALADS

GREENSFILLINGSSALAD DRESSINGS
BostonOnionsLemon juice and sugar
Green leafCarrotsBalsamic vinegar
Red leafEggplantLow-fat or non-fat salad
IcebergCauliflowerdressings:
RomaineGreen beansSeven Seas
SpinachBroccoli Kraft
WatercressSnow peas Cain's
Swiss chardCornTomato Sauce
Summer squashNon-fat or low-fat sour cream
Red, green, yellow bell peppersLow-fat or non-fat mayonnaise dressing:
Zucchini Miracle Whip
Mushrooms Cain's
Lima beans Kraft
Sugar snap peasCucumber and low-fat yogurt dressing
Garbanzo beansLow-fat or non-fat cottage cheese
Tomatoes
Kidney beans
Cucumbers
Asparagus
Green beans
Yellow wax beans
Alfalfa sprouts

2. SANDWICHES

MAIN INGREDIENTswordfish
Skinless white-meat chicken tuna
Skinless white-meat turkey shellfish
Tuna (canned in water)Vegetarian sandwich (mixed vegetables)
Fish, baked, grilled, or poached:Baked eggplant
catfishSmall portions of red meat:
codround, flank, or eye round
haddock Tabbouleh (made without oil or a
striped basssmall amount of olive oil)
rainbow trout
salmon

MIXED WITH

Cranberry sauceTomatoesCucumbers
Apple sauceLettucePeppers
Onions CeleryAlfalfa sprouts

BREAD

RyeSourdoughTortillas (corn)
Whole wheatMilanoBagel
BranViennaWhole-wheat
OatmealPita breadEnglish muffin
Pumpernickel

CONDIMENTS

MustardCatsup
Low-fat or non-fat mayonnaiseWorcestershire sauce (no salt)
Low-fat or non-fat salad dressingsBalsamic vinegar
Horseradish

3. STEAMED VEGETABLES with potato or with low-fat (1 percent) cottage cheese

4. PASTA (prepared without butter, margarine, or oil with a low-fat tomato or marinara sauce)

5. FRUIT PLATE

6. SOUP

Bean soupNoodle soup (with eggless
Chicken soupnoodles in chicken base)
Cucumber soupSalsa chowder
GazpachoTomato soup
Manhattan clam chowderVegetable soup
Melon soupVegetarian chili
Zucchini soup

7. THE SALAD BAR: low-fat or high-fat?

Salad bars contain nutritious vegetables, fruits, and grains, but avoid the following high-fat items:

  • Bacon bits
  • Butter, margarine
  • Cream-based soups
  • Croutons
  • Cheese and processed meats
  • Muffins
  • Nuts and seeds
  • Tuna, chicken, egg, potato, pasta salads smothered in high-fat oil, salad dressing, or mayonnaise
  • Whole, hard-boiled eggs

IT'S TIME FOR DINNER

A small sampling of what you can eat.

1. MEAT

Fish prepared without oilLean white-meat turkey
Lean beef: round, flank, or eye roundShellfish: clams, mussels, oysters
Lean white-meat chickenscallops, shrimp, lobster

2. VEGETABLES (also see salad list for "Let's Have Lunch," above)

AsparagusLEGUMES
ArtichokesBeansPeas
BeetsAzukiBlack-eyed peas
Bok choyBlackChick-peas/garbanzo beans
Brussels sproutCranberry Cow
CabbageFavaField
CollardsKidneySplit
EggplantLimaLentils
EndivePinto
KaleMarrow
KohlrabiMung
OkraNavy
ParsnipsPea
TurnipsSoy (tofu)
Pumpkins
Yams

3. GRAINS

AlfalfaCracked-wheat branOats
BarleyCornRice
BulgurMillet

4. ANY FRUIT

5. PASTA

Bow tiesChow mein noodlesFettuccine
CapelliniCouscousLinguine
MacaroniRavioliSpaghetti
MalfattiRigatoniTortellini
ManicottiRotiniVermicelli
MostaccioliShellsZiti

6. SALADS (see "Let's Have Lunch")

7. BREADS

8. SAUCES

Béarnaise sauce (made with noLow-fat sour cream
vegetable oil, butter, margarineLow-fat yogurt sauce
or egg yolks)Madeira sauce (made with chicken broth
Barbecue sauce and cornstarch)
Fruit sauceMarinara sauce
Herb saucesSalsa

SNACKIN' IT

Many low-fat snack items are appearing on supermarket shelves. Here is a small sample of nutritionally sound snack alternatives.

Air-popped popcorn Low-fat sponge cake
Angel-food cake Low-salt pretzels
ApplesauceMatzo
Baked apples or pearsNon-fat milk shake (skim milk, flavor
Corn tortillas (not fried)extracts, and fruit mixed in a blender)
Cut-up fruit and skim milk orRice cakes (there are now many flavors in the
low-fat cottage cheesesupermarket)
Cut-up vegetablesWheat-bread sticks
Fruit gazpacho Wheat or raisin toast with jelly or jam (no
Ice milk or low-fat/butter or margarine)
non-fat yogurt
Jell-O
Low-fat cakes and cookie
Low-fat desserts found in the
frozen-foods section of th
supermarket (see "Frozen Foods,"
below, for examples)

FROZEN FOODS

There is an increasing selection of low-fat items available in the frozen foods section of your supermarket. Remember to always check the number of fat grams because the words "low fat" on the package do not always guarantee that the product will comply with the 10% solution. Remember also to consider serving sizes. Some manufacturers will use artificially small serving sizes to make their products appear more nutritionally sound than they are. For example, if a package contains 6 servings, and you eat half the package, then you need to multiply all of the nutritional quantities (calories, fat, sodium, etc.) by 3 (servings).

It is also important to check on sodium content. Some low-fat products are still excessively high in sodium.

One brand that is worth noting is Healthy Choice. All of the Healthy Choice meals provide relatively low levels of fat, cholesterol, and sodium. There is an extensive selection, and the products have rated high in consumer taste surveys.

Here is a small sampling of frozen foods that are reasonably low in fat.

ENTREES AND DINNER

HEALTHY CHOICE

WEIGHT WATCHERS

Some of Weight Watchers' frozen entrees and dinners are reasonable in fat content, but others are too high. Check the fat grams on the label when choosing from their selection.

CALORIESFAT (g)CHOLESTEROL (mg)SODIUM (mg)
Low-fat Italian cheese lasagna290720510

LEAN CUISINE

These are somewhat high in terms of sodium content.

CALORIESFAT(g)CHOLESTEROL(mg)SODIUM(mg)
Chicken chow mein240530530
Fiesta chicken240540560
240520490
Zucchini lasagna260520550

VEGETABLES

BIRDS EYE

Birds Eye offers many frozen vegetables in small boxes or large bags.

CALORIESFAT(g)CHOLESTEROL(mg)SODIUM(mg)
Broccoli spears350020
Winter squash45000
Cut green beans25055
Green peas8000130
Little ears of corn130105
Sweet corn10015280

GREEN GIANT

Green Giant also offers many frozen vegetables in small boxes or large bags. To decrease fat intake, buy Green Giant vegetables without added butter sauce.

Two examples of Green Giant vegetables:

CALORIESFAT(g)CHOLESTEROL(mg)SODIUM(mg)
Cut green beans25000
Harvest fresh sweet peas5000135

GREEN GIANT AMERICAN MIXTURES

Green Giant offers several combinations of frozen vegetables.

CALORIESFAT(g)CHOLESTEROL(mg)SODIUM(mg)
New England-style sweet peas, potatoes, carrots701075

DESSERTS

CALORIESFAT(g)CHOLESTEROL(mg)SODIUM(mg)

SARA LEE

Cheesecake (low-fat)1502565
Chocolate cake (low-fat)11000140

PEPPERIDGE FARM

Golden pound cake701085

HOW THE OILS AND FATS COMPARE

In general, all added oils and fats should be avoided on the 10% solution. The primary guideline, however, is to limit fat to 10 percent of calories, so it is possible to use oil sparingly on the 10% solution as long as you count the fat grams. For example, if using a small amount of oil on your salad is important to you, you could use a teaspoon of olive oil, which adds 4.5 grams of fat. That will be a significant portion of your fat grams, but it is not out of the question (if you eat 2,000 calories per day, 10 percent calories from fat means eating 22 grams of fat per day). Other possible uses of oils include adding small amounts to recipes, such as tomato sauce, or using a very small amount when sautéing.

If you do plan on using oils, then I recommend extra virgin olive oil, which is the oil that is highest in monounsaturated fat, the "less bad" fat. Canola (or rapeseed) oil is also popular because it is very low in saturated fat although its polyunsaturated fat content is higher than that of olive oil. Also, some of the polyunsaturated fat in canola oil is omega-3 fat which is another "less bad" fat Otherwise, I do not recommend any of the other vegetable oils. I also do not recommend any of the meat fats, Crisco, butter, or margarine, all of which are included below for comparison.

The following chart compares these oils and fats in terms of the different types of fat. Eating an excessive level of saturated fat will raise cholesterol levels, which substantially increases the risk of heart disease and other conditions. Consuming polyunsaturated fat is also not healthy and is linked to increased cancer risk and decreased levels of HDL (the good cholesterol). Monounsaturated fat should still be avoided, but it is a "less bad" fat than saturated or polyunsaturated fat.

All amounts below are in teaspoons.

SATUR-POLYUN-MONOUN-
TYPECALORIESTOTALATEDSATUR-SATUR-
OF (1FATFATATED FATATED FAT
FATTEASPOON) (G)(G) (G)(G)COMMENT
Olive oil39.74.5.6.43.5Highest in monoun-saturated fat
Canola(rapeseed oil)40 4.5.31.52.7Lowest in saturated fat
Safflower oil404.5.43.4.8High in polyun-saturated fat
Corn oil404.5.62.71.3High in polyun-saturated fat
Coconut oil404.53.9.1.5Very high insaturated fat
Palm oil404.52.2.41.9High in saturated fat
Peanut oil39.64.5.81.42.3Moderately high in polyun-saturated fat
Sesameoil404.5.61.92Moderately high in polyun-saturated fat
SATUR-POLYUN-MONOUN-
TYPECALORIESTOTALATEDSATUR-SATUR-
OF (1FATFATATED FATATED FAT
FATTEASPOON) (G)(G) (G)(G)COMMENT
Soybean oil404.5.72.61.2High in polyun-saturated fat
Sunflower oil404.5.531.1High in polyun-saturated fat
Beef tallow, raw38.74.32.1.22High in saturated fat
Chicken fat, raw38.34.21.3.92.1Moderately high in saturated and polyunsaturated fat
Pork fat (lard), raw38.34.31.7.52.1High in saturated fat
Crisco35.3411.21.8Moderately high in saturated and polyunsaturated fat
Butter364.12.5.21.4High in saturated fat
Margarine(stick, corn)33.33.7.71.31.7Moderately high in polyunsaturated fat

RECIPE CONVERSION

Many recipes can be converted to a low-fat equivalent, but use common sense since substituting every ingredient in a recipe may not work well.

Here are some suggested substitutions.

INSTEAD OF USE

Ricotta cheeseSkim milk (or 1%) ricotta cheese
Oil for sautéNon-stick pan with low-sodium
soy sauce, lemon juice,
defatted chicken or fish stock,
wine, vegetable stock
Whole-milk productsNon-fat and 1 percent fat milk
products, such as skim milk
(for a thicker milk product, use
evaporated non-fat milk or non
fat milk with additional non-fat
milk powder dissolved in it)
1 medium whole egg 2 egg whites or ¼ cup no-
cholesterol, non-fat egg
substitute
l cup sour creaml cup skim-milk yogurt
l cup light or non-fat sour cream
NutsWater chestnuts
Roasted chestnuts
Ground beef Ground chicken
(without added salt)
Ground turkey
(without added salt)
Ground round or flank steak
White flourWhole-grain/whole-wheat flour
Oil for baking Apple sauce
Crushed pineapple
Mashed banana
Whole-milk cheeses Low-fat cheeses
Hoop cheese
Fromage blanc
Low-fat soy cheeses
1 cup high-fat yogurt1 cup skim-milk yogurt
Fruit canned in syrupWater-packed canned fruit
Fish canned in oilWater-packed canned fish
Ice creamSorbet
Non-fat or low-fat frozen yogurt
Non-fat frozen desserts
MayonnaiseNon-fat mayonnaise
Non-fat yogurt with mustard or
vinegar
Salad dressing with oilOil-free salad dressing
Salad dressingYogurt-and-lemon dressing
with cream or cheeseLow-fat salad dressing
Frozen or breaded fishFish broiled, baked, poached,
steamed
High-fat sauce or gravyVinegar marinade
Herb/lemon marinade
Butter or cream-basedPureed vegetables
vegetable saucesSauces made with skim milk or
low-fat or non-fat sour cream,
cottage cheese, or yogurt
SaltHerbs, spices
Sugar and other sweeteners Concentrated fruit juice
Butter in pastry recipes Apple sauce, crushed pineapple,
mashed banana, or other fruit to
provide moisture and flavor

Note: To thicken sauces, you can use non-fat milk powder, pureed cooked potatoes, pureed cooked vegetables, pureed cooked rice, pureed cooked kasha, and cornstarch.

The following are some samples of full recipe conversion.

TRADITIONAL LASAGNA (HIGH-FAT VERSION)

Serves 8

1 medium onion, chopped1/2 teaspoon each pepper and
4 tablespoons olive oil or saladsugar
oil12 ounces lasagna noodles
1 1/2 pounds lean ground beef1 pound (2 cups) ricotta cheese
1 clove garlic, minced or mashed1/2 pound mozzarella cheese,
16 ounces tomato saucethinly sliced
1 can (6 ounces) tomato paste1/2 cup grated Parmesan cheese
1 cup water Optional: 3 medium Italian
Saltsausages, spicy
1 teaspoon oregano

1. In a large frying pan, sauté the onion in oil until soft. Add beef and garlic and cook until the meat is crumbly. Optional: Add sausages to beef, garlic, and onion mixture for flavor.

2. Stir in tomato sauce, tomato paste, and water. Add salt, oregano, pepper, and sugar, stirring until mixed. Cover the pan and simmer for about 11/2 hours. Remove sausages, if used.

3. Cook the noodles in boiling salted water as directed on the package. Drain and rinse the noodles. Drain again.

4. Preheat oven to 350°.

5. Arrange 1/3 of the noodles on the bottom of a 9-by-13-inch shallow casserole dish. Spread 1/3 of the tomato sauce over the noodles. Top with 1/3 of the ricotta and mozzarella cheese.

6. Repeat layering two more times. Top with the Parmesan cheese.

7. Bake lasagna for 30 minutes. Remove from oven and cut into rectangles to serve.

Nutritional information per serving:

Calories681Cholesterol126 mg
Fat33 gCalories from fat44%

VEGETARIAN LASAGNA (LOW-FAT)

Serves 8

1 medium onion, choppedl 1/2 cups low-fat cottage cheese
(no olive oil)(no ricotta cheese)
(no beef)1 10-ounce package frozen
1 clove garlic, mincedchopped spinach, defrosted
6 ounces fresh mushroomsand drained
16 ounces tomato sauce1 cup fresh broccoli, pureed
1 teaspoon basil1 8-ounce package lasagna noodles
1/4 teaspoon oregano6 ounces part-skim mozzarella
Freshly ground peppercheese, grated

1. Preheat oven to 350°.

2. Using a non-stick skillet, sauté onion, garlic, and mushrooms. Add tomato sauce, basil, oregano, and pepper. Reduce heat.

3. In a bowl, stir cottage cheese, 3/4 spinach, and pureed broccoli together.

4. Cook noodles according to directions on package. Do not add salt.

5. Cover bottom of a l3-by-9-inch casserole dish with lasagna noodles. Add 1/2 of the spinach and broccoli mixtures. Add 1/3 of the tomato sauce and 1/3 of the mozzarella cheese. Repeat layers once.

6. Finish with noodles, the remaining sauce, and the remaining cheese.

7. Cover with aluminum foil. Bake for 35 minutes.

Nutritional information per serving:

Calories345Cholesterol13.8 mg
Fat5 gCalories from fat13%

TOMATO SALAD (HIGH-FAT)

Serves 4

5 medium fresh tomatoes, sliced3 to 5 tablespoons wine vinegar
3 medium red onions, sliced thin¼ teaspoon basil leaves, minced
Salt Freshly ground pepper
1/3 cup olive oil¼ cup parsley, minced

1. Place sliced tomatoes and red onions in a medium serving bowl.

2. In a small mixing bowl, stir olive oil and pepper together. Pour onto tomatoes and red onions.

3. Sprinkle the tomatoes and red onions with pepper, parsley, and basil. Cover and refrigerate for 2 hours. Serve cold.

Nutritional information per serving:

Calories206Cholesterol0
Fat18 gCalories from fat79%

TOMATO SALAD (LOW-FAT)

Serves 4

5 medium fresh tomatoes1/4 teaspoon basil leaves, minced
3 medium red onionsFreshly ground pepper
1/4 cup non-fat Italian dressing1/4 cup fresh parsley, minced
Wine vinegar to taste

Follow steps for high-fat Tomato Salad.

Nutritional information per serving:

Calories46Cholesterol0
Fat0Calories from fat79%

10% COOKING METHODS MADE SIMPLE

There are many healthy ways to cook food. Several methods are briefly explained below.

1. SAUTÉING

DEFINITION: Cooking or browning food at a high temperature in a small amount of hot liquid in a skillet, continuously stirring food during cooking. Sautéing is similar to stir frying.

Vegetables, fish, meat, and poultry are delicious when sautéed. Ten percent sautéing means replacing butter or oil with:

  • Defatted chicken or fish stock
  • Vegetable stock
  • Wine
  • Juices from other vegetables, such as finely chopped onions

Do not sauté vegetables in water. Sautéing in water produces tasteless vegetables.

EQUIPMENT FOR SAUTÉING

Teflon skillet or wok: Teflon skillets are useful because you need very little stock to sauté food.

TO SAUTÉ

1. Turn the burner to high.

2. Place a skillet or wok on the burner and add a small amount of the desired liquid.

3. Quickly add food.

4. Stir constantly, keeping heat on high. As the food cooks, you may need to add more liquid.

5. The length of time to sauté the food will depend on the quantity and kind of food cooked. Meats should be browned or golden; vegetables should be tender.

2. STEAMING

DEFINITION: Cooking food in steam given off by boiling water.

Steaming is an excellent way to cook most vegetables (except for large-root vegetables, such as potatoes and yams). Unlike vegetables that have been boiled, steamed vegetables maintain most of their nutritional value.

EQUIPMENT FOR STEAMING

Stainless-steel steamer basket: Different sizes of these inexpensive baskets can be used with different-size pots and are useful for steaming vegetables. However, moisture collects and drips on the metal and may make the food soggy.

Bamboo steamers stacked over a wok: These steamers are handy because several dishes can be steamed over a wok at the same time.

In a pinch: If you have neither bamboo nor stainless steamer baskets, use a metal colander or a wire rack over a pot.

TO STEAM

1. Bring water (no more than an inch) to boil.

2. Lower the heat to simmer.

3. Place steamer basket, colander, or wire rack over, but not touching, water.

4. Add food to the steam basket and cook to desired tenderness. Vegetables will take only a few minutes. Test vegetables to see that they are tender but not limp.

5. Drain food. You can save the water from vegetables, chicken, or fish for stock.

3. GRILLING

DEFINITION: Cooking food over a dry heat source.

Grilling offers a low-fat alternative for cooking poultry, lean meats, and fish that has been marinated. Marinated vegetables may also be grilled.

EQUIPMENT FOR GRILLING

Covered grills: Kettle- or wagon-shaped. These grills are fueled by charcoal, gas, or electricity.

Braisers: Uncovered shallow grills, used for direct-heat grilling only (grilling directly on top of the coals). Note that excessive charcoal grilling has been linked to stomach cancer.

Hibachis: Portable grills for small servings.

4. MICROWAVE COOKING

MICROWAVE COOKING is moisture producing and needs no added fats to cook foods: Adapt conventional recipes by reducing the cooking time given by one-third to one-quarter. Choose foods that cook well in moist heat: chicken, fish, ground meat, vegetables, sauces, and soups.

1. To help foods cook faster, cover them with dish lids or microwave-safe plastic wrap. If using microwave-safe plastic wrap, allow steam to escape by turning back one corner. (Always leave a gap in a container to allow steam to escape.)

2. Do not use paper plates or towels when cooking food for more than ten minutes.

3. Do not use any dish to microwave food in unless it fits in the microwave!

4. If the microwave doesn't have a turntable to spin food, turn or stir food throughout cooking.

OTHER HEALTHFUL COOKING METHODS

BAKING: Cooking food over a dry heat source, often using a covered container and adding liquid before cooking. Foods to bake: starchy vegetables (potatoes, yams, winter squash), chicken, fish, lean red meat, casseroles.

BROILING: Cooking underneath direct heat (usually in an oven) at high temperatures. Foods to broil: chicken, fish, lean red meat.

POACHING: Cooking by immersing food in simmering liquid. Foods to poach: chicken, fish.

ROASTING: Cooking food with a dry heat source in an uncovered pan. Foods to roast: chicken, lean red meat.

THE 10% PANTRY

The environment that you have the greatest control over is your home. Setting up your pantry to facilitate a low-fat diet is a key step to a successful commitment

Here are some items that the well-stocked "10% pantry" might include.

DAIRY

1 percent milkNon-fat or l percentNon-fat yogurt
Dry, non-fat milk powdercottage cheeseEgg whites
Non-fat or low-fat cheeseHoop cheeseEgg substitute

BEVERAGES

SeltzerTomato juice1 percent milk
Mineral waterFruit juice sparklers or skim milk
Fruit juicesHerbal teas

GRAINS

Low-fat snacksCereals
PastasBreads
Vegetables, fruitsPrepared foods (canned and frozen)

HERBS AND SPICES

BasilFennelRosemary
Bay leavesMarjoram Sage
CapersMintTarragon
ChervilMustardThyme
DillOregano

CANNED MEAT AND FISH

  • Unsalted tuna, packed in water
  • Unsalted salmon, packed in water
  • Unsalted chicken

CONDIMENTS

MustardUnsweetened catsup
VinegarNon-fat sour cream
SalsaNon-fat or l percent cottage cheese
HorseradishLemon juice
Low-fat salad dressingsWine
Tabasco sauceSherry
Worcestershire sauce

WHERE FAT LURKS

The fat content of food is not always apparent until you acquire some knowledge. One important source of this information is the nutritional breakdown provided on the label of prepared foods. When this is provided, always look at the number of grams of fat. In general, l gram of fat per 100 calories represents just slightly less than 10 percent calories from fat. Use appendix 2 of this book, "Nutritional Content of Food," as a further guide. Note that not every food needs to be under 10 percent calories from fat in order for your diet to average 10 percent. Note your overall fat budget. If you eat 2,000 calories per day, then 10 percent calories from fat represents 22 grams of fat.

Following are examples of foods that just don't make it on the 10% solution.

CONDIMENTS

Cocoa butterPalm oil
Coconut oilPeanut oil
Cream or oil saucesOil-based salad dressings
(butter, oils, whole-milk solids)Vegetable oil
Palm-kernel oilVegetable shortening

RED MEAT, POULTRY, AND FISH

BaconProcessed poultry items
Beef:Processed meats
choice grade of chuckhot dogs
rib, hamburger loin,bologna
untrimmed sirloinsalami
Chicken roasted withRoasted turkey, dark meat
skinSelf-basting turkeys
Duck, gooseSkin from poultry
LambTuna and other fish
Pork:packed in oil
Ham, sausage, spareribs

BAKED GOODS

BiscuitsMost cookiesPastry
Most cakes (fat is in the cakeCroissantsPie crust
and in the frostingDanishQuiche
Some cereals (check the fat grams beforeDoughnutsRolls
you buy cereal)Muffins Scones

DAIRY PRODUCTS

ButterIce cream
Cheese: American, blue, SwissMargarine
Cream cheeseSour cream
Cream soupsYogurt (made from whole milk)
EggsWhole milk
Egg nog

SNACKS, APPETIZERS

CrackersPotato chips and other fried
Nutssnack items
Pizza (often made with oilySeeds
tomato sauce and loaded
with cheese)

BEVERAGES

Piña coladas (contains coconut cream)

MISCELLANEOUS

  • Vegetables prepared in butter or oil
  • Fried vegetables and other foods
  • Avocados
  • Olives
  • Cream substitutes and non-dairy creamers (some contain coconut oil, which is high in saturated fat) Sour cream substitutes
  • Whipped toppings (contain coconut or palm-kernel oils)

DINING OUT

TIPS ON DINING OUT

  • If possible, call the restaurant ahead of time to find out what's on the menu.
  • Ask that food be prepared low-fat
  • Ask if low-fat substitutions may be made for high-fat items.
  • For appetizers, choose tomato- or vegetable-based soups. Order salads with low-fat dressing. Order dressing on the side.
  • For an entree, order baked or broiled fish or chicken. Ask to have skin removed from chicken before it is cooked.
  • For a drink, order skim milk, water, fruit juice, or herbal teas.
  • Request that items be prepared without oil, butter, milk, cream, or cheese.

Avoid

  • Creamy soups
  • Fried appetizers
  • Butter or margarine on bread or vegetables
  • Food cooked "au gratin"
  • Anything "Parmesan"
  • Anything with cheese, cream, or hollandaise sauce
  • Casseroles
  • Red meat (except in very small quantities)
  • Following are a number of suggestions of foods that you can order for each type of restaurant.

1. ITALIAN

  • Vegetable- or tomato-based soup (e.g., minestrone)
  • Salad with balsamic vinegar or lemon juice dressing
  • Seafood and vegetables with fresh tomato sauce
  • Fish or chicken entrees baked, broiled, or poached with wine
  • Vegetarian platters
  • Linguine with white or red clam sauce (but no oil)
  • Pasta with tomato, Marsala, or marinara sauce
  • Pasta primavera with low-fat sauce
  • Italian ice for dessert
  • Low-fat sauce on the side
  • Pizza (no cheese or oil) with tomato sauce and vegetable topping

2. CHINESE

  • Vegetable-based soup:
  • Wonton
  • Hot-and-sour soup (without egg)
  • Boiled, steamed, or broiled appetizers
  • Boiled, steamed, or broiled entrees, such as chicken with snow peas (ask that no oil be added)
  • Stir-fried vegetables, chicken, fish, or noodle dish (made with a clean wok using soy sauce, chicken broth, or cornstarch)
  • Steamed rice
  • Soft noodles (no fried noodles)

3. JAPANESE

  • Sushi
  • Sashimi
  • Miso soup
  • Fish or chicken teriyaki
  • Chicken sukiyaki
  • Yosenabe (a seafood soup with vegetables and noodles)
  • Oshitashi (spinach salad)
  • Nabemono
  • Yakimono (broiled foods)
  • Steamed rice
  • Sunomono (marinated fish salad)

4. FRENCH/PROVENÇAL

  • Bread (no butter or margarine)
  • Vegetable soup with chicken base
  • Rice with parsley and herbs
  • Roasted new potatoes with herbs
  • Broiled, baked, or poached fish or steamed shellfish
  • Foods cooked in wine sauces such as Bordelaise
  • Provençal items (these are made with tomatoes, garlic, fish, and vegetables; ask the chef to eliminate the oil when cooking these dishes)
  • Vegetables with low-fat sauce

5. GREEK

  • Tzatziki (yogurt and cucumber appetizer)
  • Pita bread
  • Greek salad (without feta cheese, anchovies, and olives)
  • Plaki (fish with tomatoes, onions, garlic)
  • Shish kebob with fish, chicken, or small amount of red meat (no added oil)
  • Rice with entree (no butter)
  • Vegetarian dolmas or dolmades (grape leaves stuffed with rice and herbs)

6. MEXICAN

  • Salsa with vegetables
  • Bean salad
  • Vegetable salads (without oil)
  • Gazpacho
  • Tomato-and-onion salad with lemon dressing
  • Baked fish
  • Steamed corn tortillas or flour tortillas (not fried)
  • Steamed tacos or tostadas with vegetable or chicken fillings
  • Meatless chili
  • Enchiladas stuffed with chicken, crab, or vegetables
  • Chicken fajitas (without guacamole; with low-fat sour cream)
  • Rice and beans (not refried)
  • Seviche

7. INDIAN

  • Salad
  • Chicken or vegetable curry
  • Steamed rice
  • Tandoori chicken or fish (cooked with Indian spices and roasted in a clay pot)
  • Lentils/dal
  • Breads: dried pulkas (unleavened white bread), naan (without butter)

8. MIDDLE EASTERN

  • Appetizers: midya dolma (mussels stuffed with rice, pine nuts, and currants)
  • Lentil soup
  • Tabbouleh (made with a small amount of olive oil)
  • Yalanji yaprak (grape leaves with chicken and rice)
  • Vegetarian-stuffed grape leaves
  • Imam bayildi (baked eggplant stuffed with vegetables)
  • Vegetarian or chicken shish kebob
  • Couscous or steamed bulgur topped with vegetables or chicken

9. CONTINENTAL

  • Fish (swordfish, tuna, scallops, etc.) or chicken broiled, baked, or poached with no oil (wine is a good sauce)
  • Baked potato
  • Steamed vegetables

FAST-FOOD RESTAURANTS

The typical fast-food restaurant is not the ideal place to follow the 10% solution, but some offered items are better than others. The following items are lower in fat than most, and it would be possible to eat some of these items and still eat no more than 10 percent of your calories from fat (as long as you count your fat grams). Some of these items are excessively high in sodium, however (particularly those that exceed six hundred mg per serving).These items are listed here as foods that you might eat if necessary, but should be avoided on a regular basis.

CALORIESFATFATCHOLESTEROLSODIUM
(g)(%)(mg)(mg)
ARBY'S(R)
Plain potato24027058
Arby's sauce30090227
Lightroast chicken deluxe*25351739874
Side salad2500030
Blueberry muffin20062522269
Orange juice820002
BASKIN ROBBINS(R)
Just Peachy, fat-free frozen dairy dessert60115045
CALORIESFATFATCHOLESTEROLSODIUM
(g)(%)(mg)(mg)
Just Chocolate, vanilla twist100000-
Low-fat frozen yogurt-----
Non-fat frozen yogurt-----
Ice, daiquiri, l scoop14000015
Sherbet, rainbow160211685
Sorbet, fruit8000020
Sorbet, red raspberry14000025
Sugar-free dairy dessert:
chunky banana10019350
BURGER KING(R)
B.K. Broiler chicken
Sandwich*26782745728
Frozen yogurt, vanilla, Breyer's1203231040
Orange juice, 6 oz.820002
Salad, chunky chicken salad14242549443
Side salad2500027
Barbecue sauce22---47
CARL'S, JR. (R)
Baked potato, "lite"29013060
Charbroiler BBQ
chicken sandwich*31061730680
Low-fat milk13823012160
Orange juice, 8 oz.90110372
Bran muffin31072060370
Blueberry muffin31072045300
Shake, large45991819300
DAIRY QUEEN (R)
BBQ beef sandwich*22541620700
Vanilla malt, Mr. Misty3907162095
DUNKIN DONUTS (R)
Bagels240140450
HARDEE'S (R)
Grilled chicken sandwich*31093660890
Side salad2000015
Yogurt, Nutrasweet12000075
JACK IN THE BOX (R)
Chicken fajita pita*29282534703
Milk shake33071925270
Orange juice, 6 oz.800000
KENTUCKY FRIED CHICKEN (R)
Baked beans*1332111492
CALORIESFATFATCHOLESTEROLSODIUM
(g)(%)(mg)(mg)
Corn on the cob17631600
Mashed potatoes
and gravy*712200339
McDONALD'S (R)
Apple juice910005
Carrot sticks3700040
Celery sticks14000100
Cheerios801110210
English muffin1705260230
Frozen yogurt,
cones, vanilla, low-fat10517380
Frozen yogurt sundae,
hot fudge, low-fat2403126170
Grapefruit juice, 6 oz.800000
Grilled chicken breast*2524450740
McLean Hamburger
(no cheese or mayo)300103060670
Milk shake, chocolate,
low-fat3202510240
Milk, l percent low-fat11021610130
Muffin, fat-free, apple bran180000200
Orange drink, 12 fl. oz.13000010
Orange juice, 6 fl. oz.800000
Sorbet ice, orange, cone,
4 oz.10602025
Salad, chunky chicken15042478230
Wheaties901100220
TCBY (R)
Low-fat frozen yogurt, reg.26762020126
Non-fat frozen yogurt, reg.22600092
Sugar-free frozen yogurt16400082
WENDY'S(R)
Well-stocked salad bar
*High in sodium

On airplanes: at least twenty-four hours before your departure, order a special meal, either low-fat, low-cholesterol, or vegetarian (no egg, no dairy).

LACTOSE INTOLERANCE AND OTHER FOOD SENSITIVITIES

Do you suffer from excess gas, bloating, stomach cramps, nausea, or other symptoms of gastrointestinal distress (GID)? If so, you may have lactose intolerance. Although not related to the issues raised in this book, lactose intolerance and other food sensitivities are important nutritional issues because of the significant amount of discomfort they cause and the ease of treating these conditions once diagnosed.

At least 25 percent of all American adults are lactose intolerant but only a small fraction are aware of it. Certain ethnic groups are particularly susceptible. For example, 90 percent of Asians, 70 percent of North American blacks, 70 percent of Jews, 75 percent of Mexican Americans, and about 70 percent of Mediterraneans are lactose intolerant. The symptoms can be subtle, although still uncomfortable, and, thus, most instances of lactose intolerance remain undiagnosed.

Lactose intolerance is not an allergy and, consequently, will not respond to allergy medications. Lactose is a simple sugar found in milk and milk products. The body uses a natural enzyme called lactase to digest lactose and to convert it into other simple sugars. Lactose intolerance is caused simply by a lack of lactase. Because the production of lactase normally declines with age, the likelihood of being lactose intolerant increases as one gets older.

The most straightforward way to diagnose lactose intolerance is to stop eating milk and milk products for four to five days. If the symptoms subside, continue to stay away from products containing lactose for another week. If you continue not to have symptoms, then try reintroducing milk products and see if the symptoms return. If so, you are probably lactose intolerant.

Living with lactose intolerance need not be difficult. You can treat milk and other liquid milk products with the lactase enzyme (brand names include Lactaid, Lactogest, and Dairy Ease). For example, using Lactaid drops, you add five drops per quart of dairy product to remove 70 percent of the lactose, ten drops to remove 90 percent, and fifteen drops to remove 99 percent. After adding the lactase drops, gently shake the milk or milk product and wait twenty-four hours for the lactase to convert the lactose. The nutritional qualities of the milk or other dairy products are unaffected, although it may taste slightly sweeter because the lactose is converted into other, more digestible simple sugars. You can also purchase milk that has already been lactose reduced, although lactose-reduced milk is usually only 70 percent reduced in lactose. You can add additional drops of lactase to remove most of the remaining lactose.

You can also take caplets or capsules containing lactase when eating any product containing lactose, to help your system digest the lactose. You take the lactase just before eating the food containing lactose. You have to experiment with the dosage, as different people have different levels of sensitivity.

Yogurt, buttermilk, and other cultured milk products are already very low in lactose because the fermentation process has already predigested most of the lactose. Thus, most lactose intolerant people are able to eat yogurt. Frozen yogurt, however, is usually not made from pure yogurt, but also contains skim or low fat milk solids.

Although lactose intolerance is the most prevalent food sensitivity, there are many others. Food sensitivities may include reactions to wheat, gluten, onions, garlic, certain spices, nuts, certain fruits, vegetables or grains, beans, eggs, yeast, fructose .... The list is endless. Diagnosing a food sensitivity can be accomplished by removing the food or type of food causing the problem from your diet and then noting that the symptoms have subsided. However, because the number of possible offenders is so large and because many people with food sensitivities will react negatively to more than one category of food, making a successful identification can involve more than a little detective work.

A doctor who is familiar with food sensitivities can assist you in diagnosing this type of problem, but it is important that you choose a physician who is nutritionally oriented. Many cases of food sensitivity are often mislabeled as spastic colon, irritable bowel syndrome, or just a sensitive stomach.

If you have severe or very persistent symptoms, then it is important that you consult your doctor, because you may have an infection, ulcer, tumor, or other serious condition that requires medical attention.

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