Edibles
■ Mil. ■
Sour Cream...
In most recipes and dishes calling
lor sour cream, you can substitute
plain yogurt and save 349 calories
per cup This substitution works es
pecially well in salad dressings
dips and toppings for toods like
baked potatoes or chili You can
also substitute yogurt tor half the
mayonnaise when you make potato
salad or coleslaw To keep yogurt
from separating in foods that are to
be cooked or stirred vigorously, first
mi* 1 tablespoon ol corn starch with
1 tablespoon of yogurt and stir the
mixture into the rest of the yogurt
then add it to your recipe
I)t*-fattinj» I)air> —
It may not sound like much of a
savings to buy skim milk (0 percent
fat) or 1 percent milk (1 percent fal)
instead of whole milk (3 5 percent
fal) but the caloric difference is sig
nificant 160 calories per cup of
whole milk 130 calories per cup of 2
percent 102 calories per cup of 1
percent milk and only 86 calories
per cup of skim milk In making a
switch from whole to low fat or skim
milk, do it gradually by combining
the two. each time using a little
more of the low fat and less of the
whole Once you're used to the low'
fat milk whole milk will taste more
like crearn to you
Fat is fat is fat
Calorie-w isc...
When it comes to calories, -it
matters little whether you use veg
etable oil. margarine vegetable
shortening butter lard or suet per
tablespoon, they each have about
100 to 120 calories However olive
oil. canola oil polyunsaturated
vegetable oil and soft margarine
are less likely than the other fats
to do damage to your blood ves
sels
Mullins come m ,ei •.11.ij • ■ iois lextums some a"
qrainy hran y raisti , •. •. i t i • ■ an- qor slut', ant! sweet and ' me
am pastry like Indeed some are no mom than < .ike m a muffin i up
Beln ve it of not a Oran rnullin from Donkin Donuts contains 122
mom i atones than that same company's Bavarian creme laind
i Ik isolate smiled donut' Anil it has t‘ !i > 40 percent more tat
MuMie an t e a ■ tertui liieakl.e ! '■ the mn ■ tody h'e.ik hr
tween i lass snai k But many • nmmrii nil mullin', il eaten frequent
ly an a source of tat and sugar Sara Lee Rae>m Bran and Oat Bran
multins contain 220 calorie:, each and 8 grams (or 72 ■ iloriesi it tat
Ke.'tiler Ellin Loaves new nine mutts - feature IHi ' 2 •< s • ■
and 7 to 10 grams <>1 tat
Sweeter multins really are a desert in disguise Poppy seed,
(he.-, ate blueberry and other fruited muttirv are made with "
sugar white (lour anil eggs the same ingredients as < ake It nuts
are i Ided tat content ;s mi leased even lurlher
l or the avid rnullin tan self■< t to.in muffins whn ti an slightly dry
ei and the glossy soil variety The gooey texture is usually ml and
egg When left to sit on a napkin or paper pi.tie any oily muf 1 will
leave its linger prints as oil soot on the paper Consider limiting
multins or en/oy them Put consider them pur! of your daily (at and
sugar intake Also try making your own and storing them u the
tree, ei so they don ! spoil helore you > an eat them
Three Gram Muffins
N i« Id-s 12 imitlinv; I 'll i ,t|oi m-\; |5*< i aloi ics fn»m tul: 16-' my sodium
I nt|) brail UTCillibun ImtU. In.in OjkiM
I cup dr> naliiu .il
I nip whole wheal Hour m h.ill whnli lull mIiiui
I I lisp baking powdci
I ls|i cinnamon
1 ■ ls|i nutmeg
1 cup skint milk
2 cut; " I'iles
I lisp honc\ or molasses
I tlisp readable oil
I cup applesauce
( hopped apple or raisins lopumuli
Mix inuredienls lordlier vcr> well and bake at 4IKI°. Spra>
imirtln cups with non-slick spru\ or use paper muHln cup
liners. Hake 20 to 25 minutes for Iitihtlx browned iiitilTins.
Cwk&i Sruujfeew
Creating a demand tor a
cracker has something to do
with flavor and texture and
much more with advertising
What's important is not so
much what the manufacturer
puts in the box as what goes on
it.
An innocent cracker may ap
pear to be a good complex car
bohydrate- but many crackers
are loaded with fat and refined
flour For the avid cracker
snacker this may add up and
cracker ingredients begin to
matter in a daily food profile
For the cracker lover, here are
some tips to tote to market
Wheat listed on the ingredi
ent panel usually means white
flour Flour is made of wheat so,
yes it is wheat flour But un
less the ingredients contain pre
dominantly 100% whole grain
flour' or whole wheat flour'
you'll be eating white flour, min
imal fiber and minimal nutn
ents Nabisco recently added
whole wheat Premium Plus" to
their saltmes The cracker is
still white with little brown
flecks Some whole wheat is
added but the cracker is also
mostly white flour and "caramel
coloring' to add to the whole
wheat look Look for "caramel
coloring and wheat flour" on
the ingredients list and if these
are leading constituents, avoid
these choices.
Fat content is usually not in
cluded on cracker cartons ex
cept as an ingredient -not por
tion information Interestingly,
the most popular crackers are
usually the fattiest ones with 40
to 55 percent of their calories
coming from fat These include
Nabisco's Ritz, Cheese Tid-Bits.
and Better Cheddars. Keeblers
Club and Town House: Sun
shines Cheez-lts and Hi-Hos.
and Pepperidge Farm's Gold
fish Avoid crackers with Palm
Oil. Coconut Oil and Palm Ker
nel Oil these tropical' oils are
highly saturated
Great choices for cracker
snacks which are high in fiber,
and low in fat and salt are:
Ryvita Crispbread and
Crackerbread. Wasa bread in
Rye. Wheat, Sesame and
Crispbread. Melba Toast by
Keebler. Ry Krisp Natural, and
Red Oval Farms stoned Wheat
Thins and Stoned Rye.
Other cracker like choices for
the nemesis of the munchies in
clude bagels and bagel chips
(try Humble Bagel s), breakfast
cereals such as Quaker Oat
Squares. Cheerios, Oatios.
Chex Cereals, Mueslix. raisin
bran, and shredded wheat with
raisin centers, low salt pretzels
and bread sticks that are baked
with sesame seeds or herbs and
spices
Why .ill the fuss about fast food7 enthusiasts
ask ’ Wtiat could be more convenient than an instan
taneous hot meal, ordered through a speaker from a
cat window and delivered through a small window at
minimal cost?
Fast food burgers fries onion rings chicken
nuggets are high in fat and sodium, low in fiber
and loaded with calories most of which are fat But
at age 18 to 30. who cares7 Nutritional insults are
the nemesis of 40 • individuals who are beginning
to make radical changes to undo the effects of years
of high fat eating high blood cholesterol, bypass
surgery hardened arteries overweight and over fat,
high blood pressure
Good eating today is an investment that requires
looking ahead What could be more satisfying than
enioying health a supple body that moves well,
feels good in motion and lives long—well into the
70s and 80s Quantity of life isn't the issue
here —it s quality of life, feeling good and living well
Before biting the burger, consider these figures
Item
Chicken McNuggets
McDonald's Fries
Big Mac
Domino Pepperoni
Pizza 2 pc
Burger King Chicken
Sandwich
Burger King Onion
Rings
Arby's Roast Beet
Arby's French Dip
Calories Sodium mg % Fat Calories
323
220
570
440
670
270
350
386
512
109
979
1080
870
450
880
1745
’The Recommended Daily Allowances foi sodium is 1200 mg/ dally
biological need lor health and functioning is only 220 mg/ dally
59 (21 gm)
66 (12 gm)
55 (35 gm)
29 (14 gm)
55 (41 gm)
53 (16 gm)
39 (15 gm)
49(21 gm)
The actual