Conference rocks::weight_control

    
> 10.  Be happy.  Do not act as if resisting all those tempting foods
>      is killing you.

    This is a very good point.  I know I have to watch myself - there's a
    tendency to moan about how miserable I am, which makes it true!  If I
    keep telling myself that I'm enjoying losing (which I am!), then I'll
    be a much more pleasant person to be around.  Some sabotage comes from
    people who just want you to shut up, and figure if they destroy the
    diet, you'll stop talking about it.

    (Of course being holier-than-thou at people who ought to be on a diet
     [in your estimation] but aren't is a good way to lose friends and
     influence people, too!)
    
> 11.  If you don't buy it or make it, you can't eat it.    

    I disagree with this one, and it's definitely not within the WW
    approach.  This is the sort of attitude that makes dieters feel
    really deprived, and that erodes the resolve.

    Beverly

    

LITTLE TRICKS FOR COOKING HEALTHIER


High in fiber and minerals, brown rice is 
more nutritious than white.  If you soak it 
in water, cooking time is reduced from 45 
minutes to 25.  Put the rice in water before 
you leave for work.  Later, cook rice in 
soaking water to preserve nutrients that may 
have been leached out into the water.

Instead of topping basked potatoes with sour 
cream, try low-fat yogurt, higher in protein 
and calcium and lower in fat.  At 16 calories 
per 2-tablespoon serving, it has one-third 
the calories of sour cream.

Up the calcium in instant mashed potatoes.  
Follow package directions, reversing the 
quantities of milk (use skim) and water 
called for.

Use two egg whites in place of one egg in 
recipes.  Food tastes just as good, but you 
save 275 milligrams of cholesterol.

When breading chicken, don't use egg and 
regular bread crumbs; dip the chicken in plain 
yogurt and whole wheat bread crumbs: You'll 
cut calories and cholesterol while adding 
fiber, nutrients - and flavor.

When sauteeing onions or garlic, substitute 
vegetable spray for oil or butter.  One 
tablespoon of oil has 125 calories and 14 
grams of fat; 1 tablespoon of butter has 100 
calories and 11 grams of fat; 1 1/4 seconds 
of spraying adds up to 7 calories and less 
than 1 gram of fat.

Try oil-free salad dressings rather than the 
regular kind.  To control the amount of 
dressing used, serve it on the side and 
measure it out with a tablespoon.

Wash, drain and dry salad greens well. 
Dressing sticks better to dry greens, so 
you'll be able to use less for the same 
flavorful taste.

Mung bean sprouts and alfalfa sprouts are 
rich in nutrients, especially vitamin C.  Use 
them in salads and stir-fry dishes.

Peanut butter is a tasty, protein-rich 
sandwich filler.  And it has monosaturated 
fat, so it won't raise cholesterol.  But for 
easy - one tablespoon has 95 calories.

When making cakes, reduce the amount of sugar 
by one-third.  You'll save 258 calories per 
1/3 cup.

Cinnamon, ginger and vanilla and almond 
extracts add sweetness to foods.  all are 
good sugar substitutes.

Whole-wheat flour can stand in for half the 
flour called for in most recipes.  You get a 
bonus of more fiber, vitamins and minerals 
plus richer color and taste.

Bake crustless pies.  For example pumpkin pie
filling, poured into a baking dish, gives you 
a smooth, tasty pie that's high in vitamin A 
and low in fat. Add evaporated milk to the 
pumpkin filling for even fewer fat calories. 
Also try gelatin pie fillings, such as lemon 
or lime.

Substitute skim milk for whole milk when you 
prepare packaged puddings - they'll taste the 
same and have slightly more calcium.  Using 2 
cups of skim milk rather than 2 cups of whole 
milk saves 130 calories and 16 grams of fat.

Chill soups and stews after cooking, then 
skim off fat that congeals on top.  Do the 
same with canned broth and bouillon before 
cooking.  Or run an ice cube over the top - 
it will pick up fat.

Dry skim-milk powder is low in calories and 
high in calcium, protein and vitamin B2. Add 
to casseroles, puddings, milk shakes, 
gravies, soups, cakes, cookies.

Use this herb mixture in place of salt in 
dips, soups, stews, meat loaf:

      SALTLESS SEASONING SALT

1/2 teaspoon garlic powder
1/4 teaspoon dried thyme leaves
1/2 teaspoon onion powder
1/2 teaspoon paprika
1/2 teaspoon ground celery seed
1/2 teaspoon pepper
1/2 teaspoon dry mustard

Mix together; cover; store in a dry place.

Tofu - made from soybeans - is a soft, 
cheeselike, cholesterol-free substitute for 
meat.  Rich in protein and minerals, it is a 
great addition to stir-fried vegetables.

For a dose of protein, iron and fiber, add 
chick-peas, kidney beans or lima beans to 
soups, stews, pasta dishes and salads.

Did you know that microwave cooking conserves 
nutrients? Research shows that foods cooked 
in microwaves are higher in vitamin C and in 
folic acid an B vitamin.

    I was thinking of starting a note titled "Shockers", but I think
    it would fit into this note too.  I've been dieting/learning about
    nutrition for about a year now and every once in a while I learn
    something that really shocks me.  Little tidbits that make a big
    difference in my approach to managing my weight.  Right now off
    the top of my head I can only think of two.  But as I think of
    more I'll add them in case they'll help someone else learn more
    about nutrition also.
    
    1st shocker - Some microwave popcorn bags can have over 900 calories
    per bag!  (Some of my friends in college would "diet" by eating
    just a bag of popcorn for each meal, and they couldn't figure out
    why they weren't losing weight!!)
    
    2nd shocker - This is good for the people doing WW.  One half of
    a Pita pocket that's in most of our cafeteria's is 2-3 bread exchanges.
    A 1 oz. pita pocket is the size of a small pancake (about 3 inches
    in diameter.)  A bunch of my friends doing WW were counting their
    lunch time pita as 1 bread.  And actually, I guess this could probably
    be expanded to include lots of portion control info.  I guess the
    important thing is to REALLY weigh and measure portions until you're
    CERTAIN that you're counting things correctly.
                   
    - Molly -

> Some microwave popcorn bags can have over 900 calories per bag!  

    Which ones?  How do I tell?  WW says 2 cups of popcorn = 1 bread; our
    leader said the fat it's cooked in is negligible!  I find that hard to
    believe, so I blot it with a napkin and count 2 cups = 1 bread + 1 fat.
    1 bag is 4-5 cups, so that comes out to about 300 calories.

    I've been eating quite a bit of the stuff, and losing 1-2 lbs/week, so
    I doubt I'm off by a factor of 3.

> I guess this could probably be expanded to include lots of portion 
> control info.

    Definitely.  I baked some muffins last weekend; 1 small muffin (they
    didn't even reach the top of the tins!) was 1.5-2 oz.  They were quite
    dense, but even so, I'd expect the muffins in bakeries or the cafeteria
    to weigh 5 or more!

    Beverly

    re .4:
    
    >	> Some microwave popcorn bags can have over 900 calories per bag!  

    >		Which ones?  How do I tell?
                                                            
    Yet another reason for closely reading food labels...to find out
    what hidden calories may lurk in certain foods.
    
    One way to get around added fat in popcorn is to use a hot-air popper
    (a good one goes for around $15).  This way, you can cook popcorn
    with NO added fat.  (One more tip -- if you really like butter on
    your popcorn, save your three fat exchanges for the day.  No need
    to go without...).
    
    Finally, I'll second what .3 said about portion control being an
    extremely crucial an element to weight control (regardless of what
    program you follow). 
    
    
    py
    

Don't join the 40 percent of all American adults who 
skip breakfast.  Not only will you lack enough energy 
to get through the morning, you're likelier to eat more 
later in the day.

Spread a little jelly on your breakfast toast instead 
of butter or margarine.  Many brands have a mere 55 
calories per tablespoon, compared to 100 in the butter 
and margarine.  Plus jelly has no fat.

Eat foods rich in complex carbohydrates - cereal, 
bread, fruit - rather than high-fat foods for 
breakfast.  High carbohydrate foods supply energy; 
high-fat foods slow digestion and rob muscles of energy.

For a fast breakfast, go for quick cooking oatmeal. One 
half cup has the same calories as a slice of bread (75) 
but has more nutrients and fiber.  It lowers 
cholesterol too.

Don't be fooled into thinking that the granola-type 
cereals are healthier that other types.  Although they 
usually contain a combination of whole grains, they 
also have lots of sugar or other sweeteners along with
with coconut and fats.  They are really more like
desserts than breakfast fare.

Take a walk outside at lunchtime.  Not only will you 
burn calories, you'll manufacture some vitamin D - your 
skin makes the vitamin when the sun shines on it.  
Twenty minutes in the sun is enough.

Nutritious low-cal lunches: a turkey or chicken-breast 
sandwich, or a sandwich made with an individual can of 
tuna.

When ordering a sandwich, ask for whole-wheat bread or 
rolls - these are the highest in fiber and nutrients.

Eating in the company cafeteria? Hold off on gravy, and 
go easy on butter and salad dressing.  Pass up those 
creamed dishes too.

If you do opt for a hamburger and fries at lunch, be 
extra careful about your food choices for the rest of 
the day.  Have whole grains, fruits, vegetables, 
yogurt and skim milk.  Avoid all greasy fried foods, 
high fat spreads and salad dressings.

Too busy to fix dinner? Try a frozen entree rather than 
a frozen dinner, which generally includes more sauces 
and trimmings that add sodium, fat and calories.  Have 
salad and bread on the side, fruit for dessert.

Another good dinner choice for a busy night: Pick up a 
barbecued chicken (better than fried because its lower 
in fat).  Serve it with a large raw vegetable salad, 
crackers and fruit.

Drink a vitamin-C rich juice, such as orange, 
grapefruit or tomato, with your meals.  This helps 
increase the iron your body absorbs from meat, bread, 
beans, fish and poultry.

Don't fall into a rut because you believe that certain 
foods are just for breakfast.  Cereal and a fresh fruit 
salad make a great supper.

    RE: .4
    
    Obviously, WW products, popcorn included, are made low cal so they
    fit into the program.  WW products always say how to count them
    on the package.  I was talking more about the regular brands of
    microwave popcorn.  Very often when someone feels the desperate
    need to go "off program", they think that a bag of popcorn will
    be the "least" off program.  What I was trying to point out to
    people is that the microwave popcorn out of the vending machines
    at work, etc., may actually be the MOST damaging to program out
    of everything in the vending machine.  
    
    I don't remember which brands specifically had the highest calorie
    counts.  I was reading the boxes in the supermarket and all were
    very high in calories.  They didn't have the WW brand.  I'll have
    to look around for it.  I'm glad WW makes a microwave popcorn.
    
    - Molly -
                                             

    RE: .-3:
    
> Yet another reason for closely reading food labels
    
    I do, believe me.  But the popcorn in the vending machine doesn't have
    a "nutritional info" panel!
    
> One way to get around added fat in popcorn is to use a hot-air popper
    
    I have one at home, but it makes a dreadful racket -- I doubt my
    coworkers would appreciate it!  I know I could make it in advance, but
    I like my popcorn piping hot and fresh (one of the problems with the
    hot-air popper is that the popcorn seems to get cold faster).
    
> if you really like butter on your popcorn, save your three fat exchanges 
> for the day.  
    
    But WW doersn't allow butter for fat exchanges!  You have to take it
    as optional calories!  I guess that's to keep you from loading up on
    saturated fats -- no animal fats are available as fat exchanges.
    
    RE: .-2:
    
> Many brands [of jelly] have a mere 55 calories per tablespoon, 
    
    I like the Sorrel Ridge conserves - they have no sugar, and no
    artrificial anything (including preservatives).  They're sweetened with
    fruit juice, and have 42 calories/Tbsp.  A number of brands now make
    "fruit-sweetened jams.

> For a fast breakfast, go for quick cooking oatmeal.
    
    Another quick take-along breakfast is 1/2 c. yogurt with 3/4 oz cereal. 
    You can add fruit, too -- bananas work well.  

> Take a walk outside at lunchtime. 

    Do it before you eat, and your appetite will be less, too!
    
> Too busy to fix dinner?
    
    If you keep a bunch of portioned foods in the freezer, it's easy to
    make quick lo-cal meals.  For example, take cut-up chicken (however
    many ounces you want), throw it in a saucepan with some picante sauce,
    and let it simmer for 5 minutes.  Serve it with taco chips or a taco
    shell, or over lettuce as a taco salad!

    Wow!  Thanks for all the great ideas!  This could grow very fast . . .
    
    Beverly
    

    Poloner All Fruit preserves only have 14 calories per teaspoon and
    they are very good.
    
    There are several sour creams that are only 20 calories per tablespoon.
    I enjoy a baked potato with two tablespoons of sour cream and some
    chives with a vegetable for supper.
    
    

    RE:  Popcorn
    
    We have two sizes of microwave popcorn in our machines here at LAO.
    They are both manufactured by Golden Valley Microwave Foods, Inc.
    in Hopkins, MN, and the brand is ACT II.  The following information
    is taken directly from the smaller package:
    
    Nutrition Information Per Serving:
    Serving Size:  4 cups popped
    Servings per bag:  1.25
    Calories:  146
    Protein(g):  2.0
    Carbohydrates(g):  14.5
    Fat(g):  9.0
    Sodium(mg):  211
    
    I'm not sure what grams translate to in terms of WW exchanges, but
    I'll try to find out.
    
    Lynn

re: < Note 203.8 by RSTS32::KASPER>

>> One way to get around added fat in popcorn is to use a hot-air popper
>    
>    I have one at home, but it makes a dreadful racket -- I doubt my
>    coworkers would appreciate it!  I know I could make it in advance, but
>    I like my popcorn piping hot and fresh (one of the problems with the
>    hot-air popper is that the popcorn seems to get cold faster).

I've seen plastic microwave poppers that you pop popcorn in without any oil.
You could get one of those and keep a bag of regular popcorn in your desk
for those late afternoon munchies. I think they go for about $4.00 and can 
be found in department stores like Bradlees and Zayres. I've also seen them in 
the grocery store, but they are cheaper in the dept. stores. I keep meaning to 
buy one to see how they work. 

Patti

An old roommate of ours had a hot-air popper.  The problem I had with it was
you couldn't make a partial batch of popcorn, and I prefer to make only what
I'm going to be eating.

I have one of those microwave poppers.  The problem I had with it is it left
a LOT of kernels unpopped.  I wonder if that's related to not using oil?

I tried the WW microwave popcorn; it seems to be just loose kernels in the
bag (as opposed to them being "glued" together with the other brands I've
tried) and it's only one exchange worth (2 cups).  The problem I ran into
here is the instructions say to microwave it for no more than 4.5 minutes
(I think that's what it said), but it's just barely started popping by then.
I never had that problem with the other microwave bags, so that's why I was
wondering if it was oil-related...

My solution, for home use, is a small non-stick frying pan.  Mine has a glass
lid, for fun. :-)  I can just put the right amount in, put it on the stove,
and shake it occasionally over the burner.  It doesn't stick, and no oil is
needed.  For work use, I'd use one of the previously mentioned methods.

Fortunately, I don't usually have the urge for popcorn at work in the first
place.  I keep a couple of small cans of fruit in my office (flip top lids,
in their own juice), or a couple of times I've seen fruit cups in the vending
machine (last time I looked they were replaced by a honey bun, sigh...)

Oh, I also find running around like an idiot at work does wonders for keeping
your mind off food :-)

Jill

Are you getting at least six cups of liquid a day?  
Keep a glass of juice, lemonade, broth or plain tap 
water at your desk and take a sip whenever you can.

The caffeine in coffee, tea, cocoa, cola and other soft 
drinks can make you jittery and raise your cholesterol 
level.  You'd be better of drinking skim milk.  Just 
two glasses give you more than half the calcium you 
need each day (592 milligrams) for less than 200 
calories.

Tea usually has only half as much caffeine as coffee.  
Weekly brewed tea can have even less.  Iced coffee and 
tea, by the way, have no less caffeine than a hot cup 
of either beverage.

Go easy for the first time you drink a new type of 
herbal tea.  Most herbal teas do not contain caffeine, 
but some may cause an allergic reaction.  For example, 
chamomile tea and other flower-based teas may affect 
people who have hay-fever.

For a punch of potassium, which helps muscles function 
normally and works with enzymes to keep the body 
running: Blend 1 cup skim milk; one-fourth of a 6-ounce 
can undiluted frozen lemonade concentrate; 1 cup ice 
cubes; and 1 1/2 cup drained, crushed pineapple 
chunks.

Limit alcoholic beverages to no more than two per day.  
They add extra calories but few or no nutrients.  Mix 
wine with seltzer to reduce alcohol concentration.

Dilute fruit juice or tomato juice with seltzer or 
mineral water to cut calories.

    re .8:
    
    >	> if you really like butter on your popcorn, save your three fat
    >	> exchanges for the day. 
    
    >	But WW doersn't allow butter for fat exchanges! 
        
    I double checked the new Week 5 book, and have found that Beverly
    is correct.  Butter is not listed among the items which can be taken
    as fat exchanges in Weight Watchers (although margarine is).
    
    
    Paul

The previous reply is correct. However I question the logic. I have a calorie 
and carbohydrate counter book which lists the following:

1 Tablespoon of Butter (USDA) - 100 Calories - .1 carb. 

1 Tablespoon of Margerine (USDA) - 101 Calories - <.1 carb.

There are many different brands of margerine listed but the caloric variations 
are + or - 4 calories. 

The fat exchange for margerine is 1 teaspoon which is 34 calories, and  
butter would be the same. Most oils are anywhere from 120 - 130 calories 
for a tablespoon. So 1/3 (1 teas.) is approximately 42 calories. Most 
regular salad dressings are around 68 calories (I took a sample of 25 
dressings) for a tablespoon which comes out to about 50 calories for 
1 & 1/2 teaspoons. So we have a range from 34 - 50 calories for the fat 
exchange. I also have penciled in my week 4 booklet that a Fat exchange 
would be 50 calories/ exchange. This seems very inconsistent.

None of these calculations takes reduced calorie products into 
consideration. Salad dressings vary a great deal in this respect. 
One Tablespoon can be anywhere from 4 - 50 calories depending on type and 
brand. 

So why isn't butter allowed?? Could someone who goes to the WW classes 
ask the question? Also, I'd like to verify the calories/exchange for 
fats. Is it 50 calories/exchange like I have penciled in my book?  

Lighten your coffee with skim-milk powder rather than 
coffee whitener.  You'll save 15 calories per 
tablespoon, plus get a calcium bonus.

Want to lose five pounds painlessly? By eliminating one 
teaspoon of butter or margarine a day you'll save over 
16,000 calories in a year (equal to about five pounds).  
Multiply this loss by making other small changes in 
what you eat and you'll be surprised by a slimmer you.

Butter and margarine both have the same amount of 
calories: 100 in a tablespoon.  Choose diet margarine 
instead - it has only half the calories.

Don't be fooled into thinking frozen yogurt is as low 
in calories as the plain, nonfat kind.  Because of its 
sugar content, frozen yogurt is more like ice cream and 
should be eaten in smaller portions.

Enjoy ice cream?  Buy it already portioned out, in cups 
or on sticks.  When spooning it out from a container, 
it's too easy to take a little extra

Honey and maple syrup have even more calories than 
sugar.  Go easy!

It's a mistake to cut carbohydrates from your diet when 
you want to lose weight.  A better strategy: Limit fat, 
which contains more than twice as many calories per 
gram as carbohydrates.

Foods that need a lot of chewing, such as raw 
vegetables and grainy breads, are more satisfying and 
help you eat less by giving your brain time to get the 
message that you are full.  Those who eat quickly tend 
to eat more.

During meals, portion out your food, then remove 
serving dishes from the table.  You'll have to get up 
for seconds, not just reach for them.

At mealtimes, stop eating when you're full.  You don't 
have to eat everything on your plate - save leftovers 
for later.

Desserts high in sugar - candy, cake, cookies - 
contribute excess fat, calories and little else. Better 
dessert choices include fresh or dried fruits and 
sorbets.  On occasion, have angel food cake - low in 
calories (125 for 1/12 cake) with little fat.

    
> None of these calculations takes reduced calorie products into 
> consideration. 
    
    The WW booklets say to use the label info for diet products.  
    
> Salad dressings vary a great deal in this respect.  One Tablespoon can be 
> anywhere from 4 - 50 calories depending on type and brand. 
    
    One leader (at an evening class) said to take those as optional
    calories; they're often too low in fat to count as fat exchanges.
    
> So why isn't butter allowed?? Could someone who goes to the WW classes 
> ask the question? 
    
    I did, and was told "Because we said so.  Don't do it or your weight
    loss will be slower."  Sigh.  I hate answers like that.  The only thing
    I can figure out is that, by restricting animal fats to optional
    calories, they implement there's built-in limiting on cholesterol
    intake.  There are no animal fats listed under the fat exchange table,
    and whole milk's extra milkfat is optionals.
    
> Also, I'd like to verify the calories/exchange for fats. Is it 50 
> calories/exchange like I have penciled in my book?  
    
    No; under Life Style Options, a fat is listed as 40 calories.
    
    Beverly
    

    re butter:
    
    I will be attending a WW class next Monday -- I'll raise the question
    then and see if I can get a more satisfactory answer than Beverly
    received.
    
    re .16:
    
    As a hard core ice cream lover, I'll second your comments about
    portion control (I've taken many "extra scoopfuls" in my day).
    
    Re the comment about honey and maple syrup -- I've started using
    the Polaner Allfruit on pancakes and french toast, and find I like
    it just as much as the maple syrup.
    
    
    Paul
    
    

    Sorry about the blank note everybody.  Got an aborted link...
    
    anyway, the question was raised in our WW class and our leader didn't
    hesitate to answer it... the reason for not allowing Butter as a
    "fat" is because of the fats that are involved in butter and the
    cholesterol level involved in just a teaspoon of the stuff.  Margarine
    is usually made with corn oil or veggie oil of some sort, whereas
    butter contains animal/milk fat in it.  Animal and milk fats are
    the kinds of fats that stick to your ribs; the "fats" in margarine
    don't.

    re .19:
    
    Thanks for the info Kristy.
    
    
    Paul

All those fresh fruits and vegetables are more slimming 
and nutritious than burgers-but only if eaten 
relatively bare.  A recent Mississippi State University 
study comparing salad-bar meals with regular college 
cafeteria hot meals found that average salad contained 
1,000 calories per tray, compared with only 900 for the 
hot meal.  What's more, the salad was 3 percent higher 
in fat.  According to nutrition professor Janet 
McNaughton, high calorie dressings and tempting extras 
such as cheese, olives, croutons, and bacon bits were 
to blame.

To keep calorie count low, nutritious high, top greens 
with sliced cucumber, shredded carrots and bean 
sprouts.  Red beans balanced with corn niblets make a 
complete protein entree'.

Look for low-cal dressings.  Many salad bars offer 
them, as do some fast-food eateries.  Burger King and 
Roy Rogers provide at least one:  Wendy's serves four.

While waiting to be served in a restaurant, you may 
find yourself faced with a bread basket brimming with 
treats.  choose one item, then ask the waiter to remove 
the basket.  This way, you have something to munch on 
but won't be tempted to go for seconds - or thirds.

If you're watching calories, order two appetizers and a 
salad.  Skip the main course.  You'll wind up with 
smaller portion of two different dishes, giving you 
fewer calories and more variety.  Your meal may be less 
expensive too.

Salad bars can be a source of healthy fare or a 
nutritional disaster.  Forgo the bacon bits and creamy 
dressings and opt for a mix of lettuce and greens.  For 
fiber, protein and iron, top off your salad with a 
three-bean mix.  Its vinaigrette marinade adds flavor 
for just 69 calories per tablespoon.

Your dish has come garnished with parsley? Eat it! 
Parsley is rich in vitamins A and C, as well as 
potassium, calcium and iron.

    re the last couple:
    
    I'll second your comments about salads, and add another tip:  If
    you're in a sit-down type restaurant and having a salad as part
    of your meal, ask them to serve the dressing "on the side".  This
    way, you can control the amount of dressing that you put on.  Too
    often, restaurants feel it necessary to drown their salads in
    dressing...
    
    
    py

    I'll add a trick about salads that I heard somewhere in the far
    distant past - ask for a few slices of lemon (like the ones that
    come with iced tea) when you order a salad.  Squeeze the lemon onto
    your salad before you add the dressing (which, of course, you ordered
    "on the side").  The dressing goes a lot further, and the salad
    has an added "zip".
    
    Another tip I heard about salad dressing:  When you order it on
    the side, simply dip the tines of your fork into the dressing, then
    spear a bite of salad.  That way you get more flavor and less dressing.
    
    Lynn

Quick-service meals are tasty and affordable-but they 
contain little fiber and plenty of calories, salt, fat. 
A triple cheeseburger has as much fat as two-thirds of a 
stick of butter.  Still, we all love fast-food outlets.  
They're part of our lives: Almost half of all 
restaurant tabs are rung up in these establishments.

While it obviously doesn't make sense to be gluttonous 
about fried food and empty calories, it is possible to 
eat a healthful lunch, dinner, or even breakfast at a 
fast-food place.  Maintain nutritional balance by 
eating fresh produce and whole grains at other meals 
that day, and learn to make the wisest choices at the 
counter.  For example, ordering a roastbeef sandwich 
rather than a burger is a good move; it's lower in fat 
and calories-and, likewise, a baked potato is lower 
than French fries.

Following is a list of the best-and the least desirable-
menu choices at some major fast food chains.  The 
research was done by Washington, D.C.'s Center for 
Science in the Public Interest.

o BURGER KING. Chancy choice: Burger King Whopper, 626 
calories.  Better: Whopper Jr., 322 calories.

o WENDY's. Chancy choice: triple cheeseburger, 1,040 
calories.  Better: chili, 260 calories or chicken 
sandwich, 420.  Order the multigrain bun.

o ARBY's.  Chancy choice: chicken-salad croissant, 460 
calories, 36 grams of fat.  Better: roast-beef 
sandwich, 353 calories, 15 grams fat.

o MCDONALD's. Chancy choice: Big Mac, 570 calories.  
Better: hamburger, 263 calories. (This chain now serves 
skim milk.)

o KENTUCKY FRIED CHICKEN. Chancy choice: extracrispy or 
spicy thigh, 371 calories.  Better: original-recipe 
drumstick, 147 calories.

o TACO BELL. The CSPI has recommended avoiding this 
chain because it was frying foods in pure coconut oil - 
worse for the heart's health than any other type of 
fat.  However, a spokesperson for Taco Bell says the 
chain is test-marketing a less saturated corn-oil 
blend.

    Good reply Rachelle.  It is indeed possible to make an occasional
    trip to a fast food place and still stay on a weightloss program.
    
    A few assorted comments:
    
    The revised Weight Watchers' "Dining Out" booklet that came out when
    they revised the WW plan now list exchange information for such
    items as chicken nuggets, french fries, and onion rings.
    
    I believe that Wendy's restaurants (at least the ones in Mass./NH) have
    discontinued the multi-grain bun.  (Too bad, I always liked even
    before I went on my weightloss program.).
    
    The skim milk that McDonalds serves is the 2% fat type, rather than
    1/2% fat. 
    
    Baked potatoes are indeed a good alternative to french fries, but
    be vary of potato toppings (especially cheese toppings)...they can
    add significantly to the calories.
                                      
    
    Paul

>    be wary of potato toppings (especially cheese toppings)...they can
>    add significantly to the calories.

    Very true.  Wendy's puts melted butter (probably margarine, actually)
    on all their potatoes before adding the chili, cheese, or whatever.  Of
    course, since Wendy's makes everything to order, it's easy to have them
    leave it off (one of the reasons I like Wendy's).

    Another reason I like Wendy's is that they'll give you ice water.  Some
    (if not all) have a water fountain, so you can easily get refills.

    I'm surprised no one has mentioned the salad bars.  While it's true
    that the bacon bits, cole slaw, cheese, and, of course, dressings, can
    make a salad hi-cal, a bit of discretion can keep it entirely within
    program and very pleasant.

    It helps that my least favorite thing about veggies is preparing them!

    Beverly
     

    re .3 (Pita pockets):
    
    Half of a large pita pocket, according to my calculations, counts
    as 1-1/2 bread exchanges.  I figured this out by the following formula:
    
    Weight Watchers says that bread exchanges can contain up to 80
    calories.
    
    According to a bag of pita bread that I have at home, one serving
    (half a large pita) contains 120 calories.
    
    120/80 = 1-1/2.
    
    
    Paul

    
    The issue of "how small is a small apple?" came up last week, and this
    week our leader gave us the weights for fruit exchanges.  I prefer
    them, because I can't kid myself if I use the scale!
    
    All of the following are equivalent to 1 WW fruit exchange (~50 calories)
    
    apple -- 4 oz
    apricots -- 2.5 oz
    banana weighed with peel -- 3 oz 
    dried fruit (incl raisins!) -- 3/4 oz
    grapefruit weighed with rind -- 8 oz
    melon weighed with rind (cantelope, honeydew, etc) -- 9 oz
    nectarine -- 5 oz
    orange weighed with rind -- 6 oz
    peach -- 4 oz
    pear -- 5 oz
    plums -- 5 oz
    tangerine weighed with rind -- 4 oz
    

    Our WW leader suggests using "generic" sized fruit...they will be
    close in weight to what is called out.
    
    Judy