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HOW DIET The low-fat, low-cholesterol program: FOODS PERMITTED SOUPS: Emphasize bouillons and consommés, as they are low in calories and fats. They are ideal for relieving that hungry feeling quickly. Soups stim ulate the digestive juices. Use fat-free vegetable soups, vegetable broths, and soups prepared with skimmed milk. It is imperative to remove all visible fat and grease from the soup MEATS: Beef, veal, and lamb are naturally high in both visible and "invisible" fat. However, since their protein content is most desirable they are basic ingredients in the low-fat diet. Much of the dietary fat allowance is contained in meat, which has its greatest amount of calories predominantly in fat. The visible fat must be carefully cut away and trimmed while raw, before cooking. During the cooking, baking, or broiling of the meat, the fat should be drained off by keeping the meat or roast on racks. Do not fry meats. Pan-cook or brown without fat or grease. Remember that among meats pork, bacon, and ham are highest in fat and cholesterol content. They should not be eaten on the low-fat diet other than occasionally. The same is generally true of sausages, and organ foods like brains, sweetbreads, and kidneys. Liver is an exception, however. If gravy is desired, it must be prepared free of its usual very high fat content. Instead of gravies, meats can be flavored by the following garnishes: watercress, parsley, cel ery, carrots, radishes, pimento, pickles, paprika, green peppers, cucumbers, mushrooms, and onions. Also helpful are spiced peaches, pears, prunes, apricots, cinnamon apples, spiced watermelon rind, applesauce, cinnamon pears, pineapple pieces, broiled bananas, seasoned tomatoes, herbs, and the various relishes such as mint jellies and sauces, chili, catsup, cranberry jellies, chutney, and many others. Also appealing are some of the following seasonings: garlic cloves, thyme, marjoram, basil, oregano, bay, and peppermint. FISH: fish are often excellent low-fat food sources. Some fish are especially low in fat, such as perch, haddock, flounder, sturgeon, smelts, and scallops. Others like brook trout, porgy, cod, and croakers are higher in fat content, but are still quite low compared with meats. Shell-fish are low in fat. Lobster, shrimps, and crabs are ideal examples. Clams are next; oysters are a bit higher but are still low in comparison with beef. For the con noisseurs, frogs-legs are also low in fat content. Many canned fish when not packed in oil are very low in fat. POULTRY: Chicken and turkey are excellent sources of animal proteins for low-fat content, provided lean poultry is used. The dark meat of poultry is higher in fat content than white meat. Skin should be discarded. Giblets are very high. Guinea hen and squab are also comparatively low in fat content. However, duck and goose are extremely high in fat and should not be included unless the fat is drained off and removed. As a matter of fact, the fat from chicken and turkey, even though much less quantitatively than that in meat, is best drained off and removed in the same manner as in the prepara tion and cooking of all meats. EGGS: Egg whites, which are proteins, may be eaten and used for cooking as much as desired. The yellow portion of the egg, or the yolk, contains one of the most concentrated forms or fat available—namely cholesterol—and therefore should be avoided. MILK AND MILK PRODUCTS: One pint or more daily of non-fat or skim milk should be taken. Use fortified milk with added amounts of vitamin A and D. Buttermilk is also a refreshing source of milk with low-fat content. As an added source of low-fat protein, skim or fat-free milk can be fortified by adding to each glass of milk one or more tablespoonfuls of dried, skim milk. This "fortified" milk also has a thick creamy taste and can be flavored to suit the individual taste with various flavoring agents. Yogurt made from non-fat milk can also be used for nutritious variety. CHEESES: cannot be used but there are several exceptions. First is cottage cheese made from dry curd and non-fat milk. One of the most frequent pitfalls is the user's failure to notice that often she is using or buying creamed cottage cheese, which of course does contain fat. This creamed cottage cheese can be corrected by washing it out with cold water through a strainer. Various brands of cottage cheese that taste like creamed cottage cheese are available, such as "Slim Cheez" or Ricotta Cheese made from milk whey. There are also other foreign cheeses low in fat content, which are processed from non-fat milk or whey, such as the Geska type of Sapsago cheese certain Scandinavian cheeses, and in the United States brands of jack cheese made from skim milk or whey.. VEGETABLES AND FRUITS: Vegetables are virtually fat free and contain no cholesterol. To prepare vegetables without butter or fat a little originality is required by the cook, such as by the use of herbs or seasoning. Since many of the vital vitamins and minerals in vegetables may be destroyed by cooking, the ideal use of raw vegetables is the most desirable for the low-fat menus. However, because many vegetables are cooked, it is best not to soak them, and to save and use in other dishes the water used for the cooking, to avoid using soda and to avoid overcooking or re heating of the vegetables. The addition of bouillon cubes as a substitute for butter in the cooking is very helpful. The sub sequent addition of herbs before adds further to the natural flavor. Fruits contain virtually no fat and are entirely free of any cholesterol. Two notable exceptions, however, are the avocado and the coconut, which are very high in fat content and should be avoided. Otherwise there is no restriction on the use of fruits, which are also certainly ideal for desserts Salads and Salad Dressings Use raw vegetables almost exclusively, since the vitamin value is at peak this way, and the crispness of the vegetables is most appetizing. No fat or cholesterol is concerned unless specifically added. Various combinations can be used with vegetables, cottage cheese, or gelatin recipes. When fresh fruits are not in season, use dried, canned, or frozen fruits. Gelatin salads are special favorites to many, especially when made with fruit juices instead of water. Aspic salads are ex cellent when prepared with vegetables or vegetable juices. Salad dressings low in fat content is readily available from various manufacturers. These do contain a relatively small degree of fat, however, so it is best to prepare your own fat-free dressings whenever possible. Small amounts of mineral oil are preferred by some for salads, but if used more than occasionally this is not desirable, since mineral oil tends to interfere with absorption of vitamin A in the food. If allowance is made for the caloric content of the vegetable oils, soya-oil, corn seed oil, and cottonseed oil are valuable for use in salad dressings. these vegetable oils are excep tions to other fatty foods in that they contain unsaturated fatty acids. These fatty acids are very effective in reducing the fats and the cholesterol present in the blood stream. They are thus "protective" against the harmful effects upon the arteries of other fats, such as contained in butter, milk, eggs, and cream. Cereals These are nutritious, energy producing and virtually fat free. Therefore, all cooked or dry cereals are excellent carbohydrate foods, if served with non-fat milk. Whole wheat and whole grain cereals are also an important source of vitamin B complex and protein in the low-fat diet. Their cooking can be done with skim milk if it is not boiled or burned. For those who work and feel best beginning the day with a substantial breakfast, the inclusion of the above cereal, skim milk, fruit, and wheat germ "combo" is excellent for energy, proteins, vitamins, and minerals. Breads Both white and whole wheat breads contain only a negligible amount of fat (approximately 5 per cent by weight) a minority quantity of protein (about 20 per cent); the rest is carbohydrate. Whole wheat bread is the healthiest. Beverages A wide choice of fat-free drinks is available to all, such as tea, coffee, coffee substitutes, skim, fat-free milk, non-fat milk cocoa, skim milk powder shakes, and egg white eggnogs. Where desired for additional nutriments, flavoring can be added to these flavored skim milk drinks in between meals or at bedtime. Fruit and vegetable juices are also appealing and nutritious, as is fat-free yogurt. Carbonated drinks such as ginger ale, Coca-Cola, 7-Up, and others are also fat-free and popular. |
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