The Salina Journal from Salina, Kansas on January 8, 1986 · Page 18
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The Salina Journal from Salina, Kansas · Page 18

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Salina, Kansas
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Wednesday, January 8, 1986
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Page 18
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Living Today The Salina Journal Wednesday, January 8,1986 Page 13 Cold weather meals IVLore people seem to gain weight during winter than at any other time. Heartier and often higher-calorie foods are the chief culprits. Many people also eliminate or cut down on exercise programs because of weather conditions, which can add to the problem, Dieters, in particular, face special problems. How do they enjoy those filling roasts and stews, or turkey with all the trimmings, without guilt — and without straying from their diets? The answer is The Setpoint Diet, an eating and exercise program for lasting weight control developed by a team ,>, of General Foods scientists, Cicely Dr.- Gilbert A. LeveUle. The diet is based on the concept of weight setpoint, the amount of weight your body strives to maintain no matter how many calories — within limits— you take in, • .,, On The Setpoint Diet, calorie-counting is done for you. All foods are allowed—dieters simply select a number of portions from the basic food groups to ensure nutritional requirements are met. "Bonus" foods, such as beer, hot chocolate and even hot apple pie, are allowed in limited amounts. Dieters combine portion control with 30 consecutive minutes of moderate daily exercise — brisk walking, skiing, skating or cycling are some of the many choices. Moderate exercise increases the metabolic rate for hours afterwards, so you burn calories at a faster rate. Some studies also show moderate exercise can actually decrease appetite. By making your body work with you, not against you, you can enjoy all the hearty winter foods you love. Start the year out right with this sampling of some of the recipes found in The Setpoint Diet Book, available in paperback from Ballantine Books. (See Meals, Page 14) Food consumption order unimportant Favorite By DR. JEAN MAYER AND JEANNE GOLDBERG, R.D. Washington Post Writers Group Q. I watched a television talk show on which one of the guests claimed fruits should be eaten before ,a meal and starch should not be eaten with protein. Is there any truth to either claim? A. No. The idea of "ordering" the foods we consume has been included in dietary prescriptions to improve digestion, lose Food for thought weight, and even as part of regimens associated with spiritual beliefs. Some foods may taste better if eaten alone, and some foods seem naturally appealing in combinations, but that is a matter of individual taste. If you reflect for a moment on past dining experiences, you will recall unlikely combinations that turned out to be surprisingly good, and others that were unacceptable, even though other people at the same table might have liked them. The point is all these reactions occur at the sensory, not the physiologic, level. The digestive process is dependent on the availability of enzymes which split the energy- containing nutrients, carbohydrate, protein and fat into simple units that can be absorbed. The normal, healthy digestive system provides the necessary enzymes and maintains the internal environment in which they function without regard for the combinations in which it receives them. Finally, from a practical point of view, the idea of eating foods containing mainly carbohydrates apart from protein-rich foods would make eating an inordinately time- consuming process. (Few foods contain only one or the other of these nutrients.) For most individuals, it would also be an aesthetically unappealing way to eat. * * * Q. Can you explain why the nutrition label on a product lists the requirements for vitamins and minerals as percentages of the U.S. RDA, but does not do the same for fat? For example, when a yogurt carton says that it contains three grams of fat, what does this mean in terms of my fat allowance? A. The answer lies in the fact there are U.S. Recommended Daily Allowances for 12 vitamins and 7 minerals, as well as for protein, but there is no U.S. RDA for fat. No doubt you are referring to the recommendation which is part of the Dietary Guidelines for Healthy Americans. It states no more than 30 percent of our calories should come from fat. Since caloric needs vary from person to person, just how much the fat in a single serving of food contributed to that amount would also vary. In other words, to apply this information you must first know how many calories a day you consume. If you are eating 2,000 calories and trying to follow this guideline, no more than 600 of them should come from fat. But there is still a gap between calories from fat and the labeling information, which is given in grams. Since each gram of fat has nine calories, this would mean your fat intake should not exceed 65 grams. Thus the three grams of fat in the yogurt would provide a little over 4.5 percent of the day's fat. If you are interested in finding out what per- centage of your calories come from fat, you will need to keep a careful record of everything you eat for a period of several typical days, estimating portion sizes as accurately as possible and remembering to account for fat that might have been used in preparing food. Use nutrition-labeling information wherever possible to fill in both the grams of fat and the number of calories in each food you ate. To glean other information, you can turn to one of the paperback volumes now available that list facts, about both fat and calories. Or use a government publication entitled "Agricultural Handbook 456, The Nutritive Value of American Foods in Common Units," by Catherine F. Adams. It is available from the Superintendent of Documents, Washington, D.C., 20204. * * * Q. Recently my young daughter bought a package of frozen juice bars. On the ingredients list was something called annatto extract. What is that? A. Annatto extract is a natural coloring substance that comes from the seeds of a tropical American tree of the same name. The extract gets its color from a carotenoid pigment. This is the same class of compounds that is responsible for everything from the color of carrots to the spectacular foliage of a New England autumn. But the value of some of these pigments is more than aesthetic. Some, like the carotene in carrots, are split by the body and used as a source of vitamin A. Annatto extract is sometimes added to cream before churning, to deepen the yellow color of butter. Desserts Pistachio Pudding Pound Cake 1 box yellow cake mix 1 box (4 oz.) pistachio instant pudding 4 eggs Vb cup oil 1 cup water White glaze Combine cake mix, pudding, eggs, oil and water in mixing bowl. Beat at medium speed for 2 to 3 minutes scraping bowl constantly. Generously grease and flour bundt pan. Pour mixture in pan, bake at 350 degrees for 50 to 60 minutes. Let cool 25 minutes. Convert to serving plate. Use white glaze over top. Sheila Davis 916 Garden Country Apple Dessert 1 package yellow cake mix Vfecupoleo legg 1 can (21-oz.) apple pie filling % cup brown sugar % cup walnuts 1 teaspoon cinnamon 1 cup sour cream legg 1 teaspoon vanilla Preheat oven to 350 degrees. Mix cake mix, oleo and egg until crumbly. Place in ungreased 13x9- inch pan. Spread pie filling over mixture. Combine brown sugar, nuts and cinnamon; sprinkle over apples. Blend sour cream, egg and vanilla and pour over sugar mix. Bake at 350 degrees 40 to 50 minutes. Nancy Fiske 124 S.Connecticut Pear Crisp 3 cups pears, sliced 1 cup white sugar 1 tablespoon flour % cup oatmeal % cup flour 3 /4 cup brown sugar V4 teaspoon soda % cup butter, melted Dash salt Dash nutmeg V« teaspoon baking powder 1 cup lemon juice Mix pears, sugar and flour and put in baking dish. Mix remaining ingredients and cover pears. Bake at 350 degrees for 30 minutes. Leave overnight and cover with towel. Serve warm with cheese or ice cream. Serves 6. Barbara Emma Kruse 800 Choctaw Avenue

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