Millions of Americans start each new year with diet resolutions. They swear off sweets, snacks and second helpings. Calories are tabulated, lettuce and rice cakes consumed.
But long before the St. Valentine`s Day candy arrives, most resolutions will be broken. Why?
”Perhaps because most people go on strict, unbalanced diets that don`t contain enough of the foods they need for energy and good health,” says Lisa Brandt-Whittington, a registered dietitian and research nutritionist at the University of Illinois at Chicago.
”They also restrict their favorite foods, which triggers an automatic response to want them even more. And people get into a diet mentality: If they deviate from their self-imposed program once, they chuck the whole thing.”
With success in mind, Brandt-Whittington and the Food Guide designed a week`s worth of menus, recipes and tips for snacking and eating out that will help fulfill those New Year`s resolutions. It`s a diet for eating well in 1992.
Brandt-Whittington suggests forgetting about the weight-loss goal and working on improving eating and exercise habits. The results will come in the way you feel, look in the mirror and the way your clothing fits.
Americans would do better to make small, practical changes that are relatively easy to implement. Giving up the bathroom scale may be a good place to begin, says Brandt-Whittington.
”Americans always focus on their weight. But it`s not what you weigh that`s important. It`s the composition of your body, how you feel and what the mirror says that counts.
The menus
Following the Dietary Guidelines for Americans from the U.S. Department of Agriculture, our week of menus includes a wide variety of foods with plenty of fruits, vegetables and grains. It also uses sugar, salt and sodium in moderation and is low in fat, saturated fat and cholesterol.
The menus lend themselves well to substitutions to suit varying tastes and time schedules. For example, if you do not have time to bake a chicken, buy one of the no-salt roast chickens from the supermarket and remove the skin before eating. The poached fish and broiled burger menus could easily be ordered in a restaurant.
The recipes-all familiar dishes made lower in fat-are easy to prepare, satisfying and taste good. (See accompanying story on one family who followed the diet.)
This is not a weight-loss diet. Rather, it is aimed at normal, healthy individuals who want to maintain good health. Less than 30 percent of the calories are derived from fat as suggested by the American Heart Association. Brandt-Whittington applauds even the smallest change-especially when it comes to reducing fat intake. ”Even if you only substitute one high-fat food with a low-fat choice, you are heading in the right direction. For example, if you eat a low-fat breakfast and lunch and then eat a rich dinner, you have still had a pretty good day overall.
”Look at the whole picture. What you eat over a month`s time is more important than what you eat in a single day.”
Eating in
At the grocery story, select prepared foods, snacks and cereals that are low in fat and added sodium. Popular products such as popcorn, prepared cakes, cookies and desserts can be part of any diet if they are kept in balance with fresh foods. (See shopping tips article on this page.)
Use non-stick cookware and vegetable sprays when cooking to help cut down on fats. Select cooking methods that do not require added fat, such as baking, broiling, boiling, grilling and poaching.
While a diet low in fats is naturally lower in calories, it is still necessary to pay attention to portion sizes. If filling up is important, keep in mind that 1/2 cup of beans equals only 1 ounce of cooked lean meat.
With a well-balanced menu, dietary supplements should not be necessary. In addition, Brandt-Whittington cautions against dietary complacency when taking supplements.
Brandt-Whittington says several critical nutrients get overlooked in our diets-chiefly iron and calcium. ”Iron is especially important for women of child-bearing age, teens and children. Many low-fat diets eliminate a lot of foods than contain iron, such as red meat. Iron is a nutrient that is very hard to get into the body-only 10 percent of what you eat may get absorbed. That`s why the recommended daily allowance is 10 times what someone really needs.”
Red meat is the best source of iron; dark green leafy vegetables, such as spinach, and raisins are also good sources. ”Also, iron absorption can be enhanced by reducing iron inhibitors such as coffee and tea. So cut down on those things-or drink them at least one hour before a meal and never with meals.”
Eating vitamin C at the same time you`re eating iron-rich foods-especially the non-meat ones-will also enhance absorption. For example, have an orange with a breakfast of iron-fortified cereal such as Total, Product 19, Most, Kellogg`s Bran Flakes, Malt O` Meal and Cream of Wheat.
Calcium-another critical element for good health-is important for teeth and bone development in children and tooth and bone maintenance in adults.
Brandt-Whittington says: ”The myth that you don`t need calcium in adulthood is just that-a myth.” Good low-fat sources of calcium include low- fat or skim milk, low-fat cheeses, ice milk, frozen yogurt, low-fat yogurt, dark green leafy vegetables and calcium-fortified beverages.
Eating out
Brandt-Whittington acknowledges that most people eat out often during the week. She suggests planning ahead of time what you will eat and then sticking with your plan.
”Ask about preparation methods; avoid foods that are fried, sauteed, scalloped and choose those that are baked, boiled, broiled, grilled, poached, roasted, steamed and stir-fried. Request dressing and sauces on the side and stick with broth-based soups and pass on the croutons and cheese. Select fresh fruit, sherbets, ices, frozen yogurt and angel-food cake for dessert.”
Armed with these tips, it is possible to eat out more often without shattering the week`s nutritional balance. The menu allows for one breakfast, lunch and dinner away from home.
Exercise
The importance of exercise cannot be overemphasized. Regular exercise, even low-stress workouts such as walking-three or more times a week-has numerous benefits, including increased energy.
Brandt-Whittington encourages people not to give up on exercise when they don`t see a result on the scale. ”Exercise causes people to maintain a lean body mass and to lose fat-but it does not necessarily mean weight loss.”
Brandt-Whittington says that perhaps the most important benefit of
”eating right and exercising regularly is increased self-esteem-the extent to which we value ourselves. And the more we value ourselves, the better we take care of ourselves.”
A WEEK`S WORTH OF HEALTHFUL RECIPES
Serving sizes listed are for adults; generally, one adult serving equals two child`s portions.
KALEIDOSCOPE PASTA
Preparation time: 20 minutes
Cooking time: 10 minutes
Yield: 4 servings
Children will love this colorful pasta dish.
8 ounces pasta
2 cups fresh broccoli flowerets
1 tablespoon olive oil
2 large carrots, peeled, grated or finely chopped
2 large celery ribs, finely chopped
2 cloves garlic, minced
2 tablespoons cornstarch
1/4 cup skim milk
1 can (13 3/4 ounces) low-sodium chicken broth
1/4 teaspoon salt
Freshly ground pepper to taste
Pinch crushed red pepper flakes, optional
2 tablespoons chopped fresh parsley, basil or cilantro
8 teaspoons freshly grated Parmesan cheese
1. Cook pasta in 4 quarts boiling water according to package directions until al dente.
2. Meanwhile, steam broccoli over boiling water until crisp-tender, about 3 minutes. Heat oil in large skillet; add carrots, celery and garlic. Saute over medium heat until carrots are crisp-tender, about 5 minutes. Stir in broccoli. Mix cornstarch and skim milk. Stir broth and cornstarch mixture into vegetables. Cook and stir until sauce is thick and translucent, about 4 minutes.
3. Drain pasta. Stir pasta, seasonings and parsley into sauce. Serve immediately topping each with 2 teaspoons of cheese.
Nutrition information per serving: 391 calories; 4 mg cholesterol; 10 grams fat; 328 mg sodium.
MEATLOAF WITH VEGETABLES
Preparation time: 10 minutes
Cooking time: 45 minutes
Yield: 4 servings
You may omit the sauteeing step before mixing the meatloaf.
1 large carrot, peeled, grated
3/4 cup chopped onion
2 large cloves garlic, minced
1 pound ground beef sirloin
1/2 cup chopped fresh parsley
1/3 cup plain dry bread crumbs
2 egg whites
1/4 teaspoon each: basil, oregano, salt, freshly ground pepper
1. Heat oven to 350 degrees. Have ready an 8-inch square baking dish.
2. Spray a small nonstick skillet with vegetable cooking spray. Saute carrot, onion and garlic in pan until limp, 3 minutes.
3. Mix sauteed vegetables with remaining ingredients in medium bowl. Pat into an oval-shaped loaf and place in center of prepared pan. Score the top of the meat in a diagonal criss-cross pattern using a sharp knife. Bake until juices run clear, 35 to 40 minutes.
Nutrition information per serving: 212 calories; 67 mg cholesterol; 4 grams fat; 284 mg sodium.
HEARTY MEATLESS CHILI
Preparation time: 20 minutes
Cooking time: 1 hour
Yield: 10 cups
A serving of this chili is hearty and satisfying.
Chili:
1 tablespoon olive oil
1/2 large onion, chopped
1/2 pound dried lentils, rinsed
1 can (16 ounces each), drained: red kidney beans, pinto beans
1 can (16 ounces) whole tomatoes
1 can (8 ounces) tomato sauce
2 cloves garlic, minced
1 1/2 tablespoons chili powder
1/4 teaspoon ground cumin
1 low-sodium beef or vegetable bouillon cube
1/4 teaspoon salt
1/8 teaspoon crushed red pepper flakes
1 package (10 ounces) frozen corn kernels
1/4 cup chopped fresh cilantro
For serving:
Macaroni, cooked in unsalted water
Shredded Sargento Preferred Light or Alpine Lace Fat Free Cheddar Cheese
Reduced fat sour half-and-half
Choppped fresh cilantro
1. Heat oil in 4-quart Dutch oven. Add onion; saute until crisp-tender, about 5 minutes. Stir in lentils, beans, tomatoes with their liquid, tomato sauce, garlic, chili powder, cumin, bouillon cube, salt and red pepper flakes. Add water to cover all by 1 1/2 inches. Heat to boil; reduce heat to low. Simmer, uncovered, stirring often, until lentils are tender, about 45 minutes. 2. Stir in corn and 1/4 cup cilantro; heat through. Taste and adjust seasonings adding chili powder, cumin and red pepper flakes.
3. To serve, ladle 1 cup of chili over 1/2 cup macaroni; top with 2 tablespoons cheese, 1 tablespoon light sour cream and cilantro.
Nutrition information per 1 cup serving of chili, 1/2 cup macaroni, 2 tablespoons cheese and 1 tablespoon reduced fat sour half-and-half: 399 calories; 8 mg cholesterol; 5 grams fat; 539 mg sodium.
BARLEY PILAF
Preparation time: 10 minutes
Cooking time: 40 minutes
Yield: 4 servings
Barley, tastes terrific with lentils, brown rice and seasonings.
1/2 cup dried lentils
1/4 cup each: barley, brown rice
1 medium carrot, peeled, grated
1/4 cup each: chopped onion, minced parsley
2 cloves garlic, minced
3 cups low-sodium chicken or beef broth
1/4 teaspoon ground pepper
1/8 teaspoon salt
1. Put all ingredients into 2-quart saucepan. Heat to boil; reduce heat. Simmer, covered, until water is absorbed and rice is tender, about 40 minutes. (If necessary, add a little water and increase the cooking time, checking every 5 minutes.) Fluff with a fork and serve.
Nutrition information per serving: 154 calories; 0 mg cholesterol; 1 gram fat; 54 mg sodium.
HEART-HEALTHY PIZZA
Preparation time: 45 minutes
Rising time: 30 to 60 minutes
Cooking time: 30 minutes
Yield: 8 slices
Crust:
1 teaspoon sugar
1 package active dry or quick-rise yeast
3/4 cup plus 2 tablespoons warm water (105 to 115 degrees)
1 1/2 cups all-purpose flour
1 cup whole wheat flour
1/4 teaspoon salt
1 teaspoon olive oil
Toppings:
1 small each, thinly sliced: green bell pepper, red bell pepper, yellow bell pepper
1 small onion, thinly sliced into rings, separated
4 large mushrooms, sliced
8 ounces Sargento Preferred Light grated mozzarella cheese
1/4 cup each, freshly grated: Parmesan, Romano cheese
2 tablespoons yellow cornmeal
1 can (8 ounces) tomato sauce
1 teaspoon oregano
1/2 teaspoon ground pepper
1. For crust, mix sugar, yeast and warm water in small bowl; let stand until foamy, about 5 minutes.
2. Put flours and salt into food processor fitted with metal blade. Pulse several times to combine. Add yeast mixture and olive oil; process until well- mixed, about 2 minutes. Put dough into a bowl sprayed with non-stick vegetable spray. Cover with a towel and let rise in a draft-free place until doubled, 30 to 60 minutes.
3. Prepare topping ingredients while dough is rising: cut vegetables; mix cheeses in small bowl.
4. Heat oven to 425 degrees. Spray a 14-inch deep dish pizza pan with nonstick vegetable spray. Dust bottom and sides of pan with cornmeal; tap out any excess.
5. Roll out dough on floured surface to 16-inch circle. Place dough in prepared pan, pressing excess dough up sides of pan about 1/2 inches. Spray top of dough lightly with non-stick vegetable spray. Spread tomato sauce over all. Top with 3/4 of the cheese mixture. Sprinkle mushrooms, onions and peppers over cheese. Sprinkle with remaining cheese. Sprinkle with oregano and pepper.
6. Bake until edges of crust and top of cheese is golden, 20 to 30 minutes. Cool a few minutes before cutting into 8 slices.
Nutrition information per slice: 260 calories; 17 mg cholesterol; 7 grams fat; 442 mg sodium.
GLAZED BERRY CHEESE MUFFINS
Preparation time: 20 minutes
Cooking time: 25 minutes
Yield: 12 muffins
2/3 cup each: all-purpose flour, whole-wheat flour
1 cup old-fashioned rolled oats
1/2 cup granulated sugar
2 teaspoons baking powder
1/2 cup each: skim milk, low-fat ricotta cheese
3 tablespoons margarine, melted
2 tablespoons Neufchatel (reduced-fat cream cheese), softened
2 large egg whites, lightly beaten
1/2 teaspoon lemon extract
1 cup fresh or frozen unsweetened raspberries, blueberries or blackberries
1/4 cup confectioners` sugar
Skim milk for glaze
1. Heat oven to 400 degrees. Line muffin pan with 12 paper liners or spray with non-stick cooking spray.
2. Mix flours, oats, granulated sugar and baking powder in bowl. Mix 1/2 cup milk, ricotta, margarine, Neufchatel, egg whites and lemon extract in large bowl with electric mixer. Stir in dry ingredients and berries. Mix gently just until dry ingredients are moistened. Spoon batter evenly into prepared pans. Bake until golden, 20 to 25 minutes. Cool on wire rack.
3. For glaze, mix confectioners` sugar and enough skim milk to reach drizzling consistency. Drizzle over warm muffins.
Nutrition information per muffin: 173 calories; 5 mg cholesterol; 5 grams fat; 121 mg sodium.
CRUNCHY OATMEAL COOKIES
Preparation time: 15 minutes
Cooking time: 10 minutes
Yield: 48 cookies
3 tablespoons margarine, softened
6 tablespoons each: granulated sugar, packed light brown sugar
1 large egg
1 teaspoon vanilla extract
1/4 teaspoon salt
1/2 cup all-purpose flour
1/2 cup oat flour (or substitute 2/3 cup uncooked oats ground in blender to a powder)
1/2 teaspoon baking soda
1/4 teaspoon cream of tartar
1 cup old-fashioned rolled oats
1. Heat oven to 350 degrees. Spray baking sheets with non-stick vegetable spray.
2. Cream margarine in large bowl with electric mixer. Beat in sugars on medium speed until well blended. Beat in egg, vanilla and salt. Mix flours, baking soda and cream of tartar. Gradually add to creamed mixture, beating well. Stir in oats; mix well.
3. Drop dough by teaspoonsful onto prepared baking sheets. Bake until golden brown, 10 to 12 minutes. Cool on wire racks.
Nutrition information per cookie: 35 calories; 4 mg cholesterol; 1 gram fat; 31 mg sodium.
