Avoid fried foods, especially those that are French fried.
It is difficult to determine just how many calories these foods contain, since
they absorb varying amounts of fat, but it is always a great deal. Boil or
poach eggs; you won't mind unbuttered toast if you serve your egg on it. Try
cooking eggs on a griddle or the type of pan that does not require greasing. If
you cook stews ahead of time and let them cool, you can remove the hardened
fat, at least from your portion-and stews often are even better when rewarmed.
Trim fat from your meat, and omit rich gravy.
SWEETS
An artificial sweetener, in tablet, powdered,
liquid, or crystal form, can be used in many ways in addition to sweetening
beverages. It can be used with skim milk on cereal and on strawberries or other
fruits, cooked or uncooked. (If you serve fruit stewed in sugar, give the syrup
to someone who needs the calories.) Sponge and angel cake are not very high in
calories if you separate out your portions before adding icing for others in
the family or before adding jam or fruit syrup. Make your own gelatin desserts
so you can use saccharin for your portion, sugar for the rest. Take very small
portions of any dessert, and avoid soft drinks unless you use the low-calorie
types.
STARCHES
Undoubtedly you are accustomed to getting bulk
from starches. You can get it instead from leafy green vegetables. Don't munch
on bread and butter. In restaurants, ask the waiter not to bring the bread
until he serves the main course. In some areas, salads are served first-a good
idea because salads take the edge off your hunger before you get to the
higher-calorie foods. Use wine vinegar with herbs or lemon juice on your own
salad while serving richer dressings to others. Good gravies can be made
without flour; one way is to use powdered milk which is fat-free.
Vegetables, either dried ones or fresh ones cooked down, and
herbs will thicken stews. Chinese restaurants serve bulky, low-calorie
dishes-if you avoid the rice. Many Chinese vegetables can be purchased in
stores. Avoid restaurants that have a strictly enforced "no
substitutes" rule. Many restaurants will give you an extra vegetable or an
extra serving of the one on your dinner, or a salad, in place of potatoes. When
serving soups such as minestrone or chowder, take mainly the clear part for yourself,
leaving most of the macaroni, potatoes, and so on, for the others.
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