Facts
Just The Facts
It seems at every turn, there is more information about nutrition. There are countless articles stating the wondrous effects of different food and vitamins. We often wonder what is fact and what is fiction.
This much is true. The foods we do choose to put into our bodies affect our general health. The old adage "You are what you eat" does contain much truth.
Saving Steps - Savoring the Taste
- Frozen vegetables - Make your own frozen vegetables by combining in individual bags and freeze. You could add cooked pasta and chopped onion to the package as well.
- Marinade meat, fish or chicken in plastic resealable bag to avoid washing dishes - no clean up - throw bag away
- Though dried herbs may retain their perky colors for years on end, they begin to lose their flavor after just a few months. To ensure that your dishes don't start tasting bland, replace frequently used herbs every 4 to 5 months.
- Empty cupboard contents one cabinet at a time and clean the shelves. Then evaluate each item before returning it on the shelf. Have you used it this year? This month? This week?
- Last-minute additions - the following foods change drastically in the freezer. Add them after thawing out your frozen casserole:
- milk
- sour cream
- cooked egg whites
- potatoes
- Ricotta Cheese
- Free up a dish - Making casseroles ahead and want to freeze them? Line your dish with heavy-duty foil, leaving extra for folding over the top. Spoon casserole into dish and fold foil over top and freeze the casserole. Once frozen, lift out of dish and slide in a closeable plastic bag. Saves room in your freezer as well.
- A non-metal dish is best for marinating. Most marinades contain acidic ingredients, such as vinegar, lemon or lime juice, which reacts with metal causing off flavors in food.
- Plan meals weekly. Double up recipes for left overs and hang up the short order cook apron.
- Did you know - food surveys show calcium, magnesium and zinc are lacking in many diets? Catch them all in these food groups:
- yogurt
- fortified breakfast cereals
- soybeans and other legumes.
- If you're in a rush, use 1/8 tsp. instant minced garlic in place of fresh garlic.
- Ketchup can be used in place of chili sauce for delicious casseroles.
- Got a hankering for Kabobs? Be sure to soak the skewers in water for 30 minutes before grilling or broiling so they won't burn.
- Parchment paper. Every trim, healthy kitchen should have a roll of parchment It allows you to steam meat, fish, poultry, even vegetables in their own juices with no added fat.
- Substitute chopped vegetables for some of the bread when you make poultry stuffing.
- Add a drop of fresh lemon juice to the water you cook pasta in and eliminate the salt.
Fat & Your Children
When it comes to nutrition, children are not just small - size adults. They have different nutrition needs, especially for fat. Children, especially young children can't eat the large quantities of fat that we as adults do, and more than likely, will need the concentrated - calories of higher fat foods to support their proper growth and development.
Childhood years should be seen as the step - down periods between the higher - fat diet of infancy where 50% of calories come from fat to the lower- fat diet advocated for adults. During these growth years, children can be learning to enjoy lower - fat foods and meals as eaten by the rest of the family and promoted in these recipes. But at the same time they can be including more of the higher - fat foods such as cheese, peanut butter, nuts, seeds and ice cream that their older siblings and parents might eat less often.
As children approach the end of physical growth - around age 14 -15 for girls, 17 - 18 for boys, fat intake should be gradually lowered to the level currently recommended for adults. Lower - fat foods and meals would be chosen more often and higher - fat foods would be used more sparingly.
Fat & Adults
Reduce your fat intake to no more than 20 -30 percent of total calories.
Most Canadians have been living a little too literally off the fat of the land: about 40 percent of the calories we consume are from fat.
Cutting down on fat has other benefits. You might lower your blood cholesterol level and consequently your risk of heart disease. Dieters who reduce fat intake and don't make up the calories with other food will lose weight.
We're talking here about cutting down on fat - not cutting out fat. We still need some fat to add flavor and richness to foods. All body tissues contain fat; it is needed for the constant manufacture of new cells. Fatty deposits serve as reserves of energy and protect our vital organs. Fats are also carriers of the fat - soluble vitamins A, D and E.
You can measure fat in terms of both weight (e. g. grams) and energy (e. g. calories)
Cut the Fat
| Instead of |
Choose |
(g.) fat saved |
Fried egg (9)
|
Boiled or poached egg (6) |
3 |
| 2 pats butter on toast (8) |
1 pat butter (4) |
4 |
| Cream in coffee (3) |
1% milk in coffee (0) |
3 |
| Hamburger (20) |
Tuna sandwich (11) |
9 |
| Salad with French dressing (6) |
Salad with diet dressing (2) |
4 |
| Ice cream (8) |
Low - fat yogurt (2) |
6 |
| 8 oz. /250g round steak (30) |
4 oz./125g ground steak (15) |
15 |
| 15 French – fries (12) |
Baked potato with 1 pat butter (4) |
8 |
| Apple pie (18) |
Apple crisp (8) |
10 |
| Tea with cream (3) |
Tea with 1% milk (0) |
3 |
| Popcorn & Butter (1 small bag) (24) |
750ml unbuttered popcorn (2) |
22 |
Almond Danish pastry (15)
|
Bran muffin (4) |
11 |
| |
Total grams fat saved |
98 |
How Your Body Uses Fat
Here's a sentence that you probably never thought you'd read: A healthy body needs fat. Your body uses dietary fat (the fat you get from food) to make tissue and manufacture bio-chemicals, such as hormones. Some of the body fat made from food fat is visible. Even though it is covered by your skin, you can see the fat in the adipose (fatty) tissue in female breasts, hips, thighs, buttocks, and belly, or male abdomen and shoulders.
This visible body fat
- Provides a source of stored energy
- Gives shape to your body
- Cushions your skin (imagine sitting in a chair for a while to read a book without your buttocks to pillow your bones)
- Acts as an insulation blanket that reduces heat loss
Other body fat is invisible. You can't see this body fat because it is tucked away in and around your internal organs. This hidden fat:
- Is part of every cell membrane (the outer skin that holds the cell together).
- Is a component of myelin, the fatty material that sheathes nerve cells and makes it possible for them to fire the electrical messages that enable you to think, see, speak, move, and perform the multitude of tasks natural to a living body. Brain tissue is also rich in fat.
- Is a shock absorber that protects your organs (as much as possible) if you fall or are injured.
- Is a constituent of hormones and other bio-chemicals, such as vitamin D and bile.
At Gails we offer you the lowest weight loss program in Saskatoon. We are grocery store at Restaurant food. Why take a drink, or a pill, or bar when you can eat your way thin. Yes that's what we do, we give you the proper porition of food groups to bring your weight down 2.5 pounds a week or 10 pounds a month. How easy can it be. At Gail's you take out a program for the eight you want to loose.
Non-Member:
20 pound program would take you 10 weeks.
For non member it would cost you $376.53 with registration fee and tax included.
It would cost you $188.27 x 2 months with tax.
Member:
If you were a member in the past it would cost you $273.60 for 10 weeks with tax (no charge for registration).
It would be $136.80 x 2 months with tax.
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