Portland Observer. October 5, 1983 Page 7
Dieting doesn't have to be expensive
by M ontne Strode-Stebbiru
" Y o u don’t have to buy special
expensive foods to lose weight.” I
was sitting in a meeting when this
phrase caught my thoughts. W hat
do you do if you have a weight
problem? It would be simple, some
how, if you could find the miracle
cure or buy the magic potion.
I had been steadily gaining
weight, about two to three pounds a
year over the last 10 years. It was
mostly nutritious foods, too. I
wasn't a junk food junkie or some
one who had a lot o f bad food hab
its— I was less and less active,
though.
One day a decided that I didn’t
like the way I looked. It was no
longer a case o f two or three pounds
more that 1 tried to ignore. It was 20
or JO pounds and I had chubby
cheeks and tight fitting clothing.
Fortunately, a dietitian who was a
friend o f mine was forming a weight
control group. I had the group’s
support and the weekly knowledge
that I was going to stand on those
scales and couldn't brush o ff the
number that appeared because it
would be written down in black and
white. I lost the 25 pounds I had as a
goal and now, a year and a half la
ter, 1 haven’t gained it back.
I've heard people use lots of rea
sons for not going on a diet. Many
o f them relate to the cost o f food.
" I can't afford to buy special
foods for a d ie t." A reaction to the
concept that steak and salad is the
ideal low calorie meal.
"Low -cost foods like beans,
bread and potatoes are all fatten
ing ."as" we have with them.
Does it have to cost a lot of
money to go on a successful weight
control program? Do we really have
to spend more at the grocery store
or the drug store to lose weight? No.
The price o f food items has no rela
tionship to the number o f calories
they contain. It always amazes me
that people believe that cutting
down on calories means spending
more money.
Certain foods do have more cal1
ories than other foods, but a calorie
is a calorie. The calories in apple pie
aren’t any more fattening than the
calories in an apple— there are just
more o f them. You need to eat
smaller servings or fewer portions of
high calorie foods.
You also need to keep an eye on
the benefits— such as vitamins, min
erals and protein— that foods pro
vide. I f there are calories but no
other value— then they aren’t the
best choice on a diet.
Y o u ’ ve heard o f the four food
groups you should eat? W ell, there’s
now another group— it’ s called the
Fats, Sweets and Alcohol Group.
This includes things like butter,
margarine, cooking oil, salad dress
ings; candy, jams, soft drinks and
other high sugar beverages; and al
coholic beverages.
These products, with the excep
tions o f butter and margarine, pro
vide few nutrients, but lots o f calor
ies. Some vegetable oils provide V i
tamin E and butter and margarine
provide some Vitam in A .
Fats and oils have more than
twice as many calories as protein,
starches or sugars. For instance, a
teaspoon o f butter or margarine has
twice the calories of a teaspoon of
jam . Anytime you can cut down on
high-fat foods, you can save lots of
lot o f slat pork or butter A cut has
225 calorie«, not any more than a J-
ounce ground beef pattie
A« I began my diet I learned sev
eral ways of saving calories without
starving. I can spread 'A-teaspoon
margarine over two halves of an
English m uffin or make a teaspon-
ful with a little hot water to make it
fluffy and moist flavor a baked po
tato
A really successful diet helps you
moderate the amounts o f foods you
already eat and cut down on the
number o f high calorie but low-nu
trient foods.
The turning point for me was
when I changed my attitude. Instead
of feeling sorry for myself for pass
ing up seconds and that chocolate
cake, I had a tiny piece o f chocolate
cake and felt good about taking care
o f my body.
One o f the things I learned to ap
preciate was the sweet taste and low
calorics o f fresh pineapple It made
a satisfying salad or dessert with
nothing added. Here's an easy way
to prepare it.
D o n 't cut so close that you have
eyes left on the pineapple. This can
be cut and left on the rind for a
fancy display or removed and com
bined with other fruits.
Then, using a soup spoon or small
serving spoon, scrape the rind areas
to get the rest o f the pineapple,
which is crushed pineapple. N o th
ing's wasted.
Cutting Fresh Pineapple
W ith a large knife, cut from top
to bottom. I f you don't want the
leaves, they can be twisted o ff. I f
you want them for decoration, lay
the pineapple on its side and cut
through leaves, too. Cut in quarters.
W ith a curved grapefruit knife,
cut away the center core section
(about Vi-inch). Then cut near the
rind edge, using a sawing motion.
Another low-caloric treat is:
Easy Homemade vegetable Soup
I lb hamburger or 2 cups leftover
meat or poultry
I large diced onion
4 sliced carrots
4 stalks celery
4 diced potatoes
Monday, October 10: Mexican
aco,
Shredded
Lettuce
and
omato,
Whole
Kernel
Corn,
»range H a lf, M ilk .
Tuesday, October I I : Turkey and
ravy, whipped potatoes, tossed sal-
d w /French dressing, whole wheat
oil, fresh peach, milk.
Wednesday. October 13: Sausage
izza, celery chunks with peanut
utter dip, pear halves, nibbles,
fiilk.
Thursday. October 13: Power
ource burger, lettuce, tomato A
tickle, printout potatoes, vegetable
hips, apple bytes, basic milk.
Friday. October 14: Teacher
Manning Day: N O S C H O O L .
Fraah pineapple Is an easy
sweat treat without added calor-
W hole Or Cut
Fresh Pork
$
Spareribs
W rapped In O n e P a ck a g e,
Pork For C h o p s Or R o a stin g
M e d iu m Slav Ribs F ro m I Inest Pork
Assorted
Pork Chops
S i r l o i n H a lv e s
Lb ' I ' ”
B l a d e H a lv e s
Lb ' ! «
le a n K M ea tv . W e ll T rim m e d Pork
1
$ 48
1
78
Lb.
Lean C ube*
Of Q uality
Beef
Lb.
S altin e
Cra« kvrs
CHIP
« C n « ll P U T T I
Margarine
Par Is
$-129
S a lte s e a -
Chili & Beans
D e n n i s o n 's
I Pound
H r q u la r O r
H o i
IS
68
2 99
O lir n e
Cat Food
C lam s
M im e d O r ( hop|»ed
Fa.
6 S ()/
68
P os»
t art
12 <>/
A s s o rte d
V a r ie tie s
Ea.
\
H o o t s M o is t M e a ls
69
The Jo hn son Wax
F a ll C le a n in g E xp res s
S a ve on th ese J o h n so n W a> p ro d u cts
a n d order your eery o w n lim ite d ed itio n
M O h a m set
D e tails m store
money.
Beans, bread and potatoes can all
be eaten on a diet. W hat you need to
cut down on is the fats we associate
with these foods. Beans don’ t need a
School Menu
Cook onion in a small amount of
fat. A t the same time brown ham
burger. if that is used. Drain o ff fat.
Add leftover meat, if your choice.
Add carrots, celery, tomatoes and
water. Bring to a boil. Add rice.
Simmer JO minutes. Add potatoes
and herbs. Cook JO minutes. Add
cabbage about 5 minutes before
through cooking.
Pork L oins
calories.
I f you normally buy beer, wine or
other alcoholic beverages or even
soft drinks, then switching to water,
coffee, tea or fruit juices won’t be a
big expense. In fact, you will save
uswsuuwuuu wuwuiztf avua ua n o r
Vi small cabbage
J Vi cups canned tomatoes
V4 cup rice
Bay leaf
Vi teaspoon thyme
Vi teaspoon basil
Vi teaspoon dill weed
4 teaspoons salt
Vi teaspoon pepper
I quart water
Extra Fancy
Delicious
Apples
S w e e t. C ris p Red O r G o ld e n
A p p le s For S alad s. S n acks, B akin g .
Fresh P ic k e d O reg o n G ro w n .
26
Casaba
Melons
S w e e t.
R ip e
For A B e a u tifu l W o o d Shine!
W h o le M e lo n s
lot
14 -O u n c e
C an
Fresh C u t. . .15 * L b .
Tender
Broccoli
F re s h
Lb.
ledge Wax
SAFEWAY
lle lK lo u s
39
Prices Effective Oct. 5 Thru Oct. 11 A t All Safeway
Stores In The Immediate Area Of Originating
Lb.
Publication. Sales Limited To Retail Quantities Only.