weight Loss - CALORIE CONTENT OF FOODS AND BEVERAGES FOODS AMOUNT CALORIES

CALORIE CONTENT OF FOODS AND BEVERAGES FOODS AMOUNT CALORIES 

 Miscellaneous Sugar 1 level tbsp. or 3 level tsp. 50 Jam or jelly 1 level tbsp. 60 Peanut butter 1 tbsp. 100 atsup or chili sauce 2 tbsp. 35 White sauce, medium 1/4 cup 100 Brown gravy 1/2 cup 80 Boiled dressing (cooked) 1 tbsp. 30 Mayonnaise 1 tbsp. 100 french dressing 1 tbsp. 60 Salad oil, olive oil, etc. 1 tbsp. 125 Margarine 1 tbsp. 

100 Herbs and spices 0 Chocolate sauce 2 tbsp. 90 Cheese sauce 2 tbsp. 65 Butterscotch sauce 2 tbsp. 200 Beverages Ice-cream soda 1 regular 250 Chocolate malted 8 oz. glass 300 Chocolate milk 8 oz. glass 185 Cocoa made with milk 1 cup 175 Tea or coffee, plain 0 Apple juice or cider 1/2 cup 65 Grape juice 1/2 cup 90 Cola drink 8 oz. 95 Ginger ale 8 oz. 70 Grapefruit juice, unsweetened 1/2 cup 40 Pineapple juice 1/2 cup 55 Prune juice 1/2 cup 85 Tomato juice 1/2 cup 25

SOME DIETING SUGGESTIONS FATS

Rather than whole milk, use skim or powdered milk for your beverages (hot skimmed milk is enjoyed by some people in breakfast coffee) and in cooking soups, mashed potatoes, gravies, etc. Powdered milk is quite good for gravies. 

You can separate out your portion and then add cream or butter or margarine for the rest of the family. The cream you save can be used to convert your low-calorie gelatin or fruit desserts into higher-calorie desserts for others in the family. 

Use plain cottage cheese instead of butter or margarine. It is especially good with chives, or onion or celery salt, on thin dry (Melba) toast.

Cook thinly chopped spinach and other greens in very little water to which you add J. bouillon cube, and you are not likely to miss the butter.  

VEGETARIAN DIETS AND NATURAL FOODS

VEGETARIAN DIETS 

There are three types. The strictest excludes all animal products as well  animal flesh and organs. The second allows use of such animal produce milk, cheese, and eggs. The mildest allows fish and shellfish in.

Some people adhere to them and may be lean, but there is no scientifically discernible special virtue in vegetarian diets. There are vegetarians who attribute their long life and healthy old age to their diet, but there are equally healthy old people who credit daily meat eating. One possible hazard in vegetarian diets, particularly the strictest, may be lack of sufficient protein. We learned recently of a 78-year-old physician-patient who developed a huge enlargement of the liver, estimated to weigh 15 pounds instead of the usual 3. Biopsy showed cirrhosis.

 He had never used alcohol but from the age of 10 had never eaten meat and had reduced other sources of the complete proteins (see page 49). Specialists in liver disease who were called in finally concluded that the many years of a diet inadequate in rich, complete proteins had caused damage to the liver. The prescription: beefsteaks, filet mignonette, roast beef. The patient is having the time of his life at meals.

NATURAL FOODS 

Many health food and natural food stores in the country offer a wide range of "unprocessed" or "organic" foods. The foods, for the most part, are good and nutritious. They often cost more than foods available at regular food stores and supermarkets. Claims made in their behalf are that they are grown in soil that has not been impoverished and they are not spoiled by processing. As arguing against the idea, that generally available foods are grown in poor soil. nutritionists’ note that commercial agriculture in this country treats soil as a precious commodity and keeps it rich through crop rotation and fertilization.

Even if soils were widely impoverished, they add, this would not necessarily mean that foods grown in them would be nutritionally inferior. Infertile soil may lead to reduced yield per acre but no inferiority in the makeup of the plant grown. Many nutritionists also observe that the nutritive value of a given crop, such as corn or wheat, is influenced more by the kind of seed planted than by the fertility of the soil. 

Thus, corn can be bred to contain more niacin or more starch, tomatoes to contain more vitamin A or vitamin C, through development of new strains and seeds. As for food processing, leading nutritionists argue that commercially canned and frozen foods-in terms of practical nutrition if not of taste -are not inferior to fresh.