The menus presented here include well balanced meals of high protein and high nutritional quality, with emphasis on very low-fat and low-cholesterol content. Although cholesterol is contained in all animal and vegetable fats, glandular organs such as brains, liver, kidney, sweetbreads, and giblets are especially high in cholesterol. In the case of liver, however, there are additional protective nutrients called phospholipids, that help overcome it's cholesterol content, and therefore make liver a valuable source of nourishment. Egg yolks and all foods with egg yolks are also high in cholesterol and are to be avoided as are egg noodles, pancake and waffle mixes, cake mixes with eggs, mayonnaise-type salad dressings, etc. Some simple suggestions foods are as follows:
Low-fat Menus. 1200-calorie Menus
On all our low calorie menus no fat, oil, margarine, or batter should be need on any food. Salad dressings should be made with the non-fat recipe as given previously. Trim off fats on all mats; only the lean variety should be used. All fruits should be either fresh or dietetic (canned without sugar but with saccharine or Sucaryl). No sugar or cream should be used for beverages. Sucaryl or saccharine may be used if indicated by your physician.
AVOID ALL FRIED FOODS, JRAVY, NUTS, AVOCADOS; PASTRIES SWEETENED CANNED FRUITS, SUGAR. SWEETENED FRUIT JUICES, SWEETENED CARBONATED BEVERAGES, LIQUORS.
Low-fat Menus. 800-calorie Menus
800 Calorie Diet Menu 1
Low calorie diets don't work
Low FAT diets do not work
Low CARB diets make you miserable
BREAKFAST
1/2 grapefruit
1/2 cup cereal
1/2 toast - no butter
Coffee
1 glass skim milk
LUNCH
Clear consomme - no fat
Rolled Filet of Sole (*)
Broccoli
1 glass skim milk or buttermilk
Tea or coffee - no sugar - no cream
3/4 cup strawberries
(*) Rolled Filet of Sole: 2lbs. rolled filet of sole, 1/2 cup cream of mushroom soup, 1/4 cup skim milk, 1 tablespoon grated onion, 1 teaspoon chopped parsley, 2 tablespoons sherry. Make fish into roll. Bake in casserole with all other ingredients except sherry. Bake for approximately 20 minutes at 300 degrees. Add sherry and serve (3 oz. serving = 185 calories)
DINNER
Small broiled tenderloin, 3 oz. - no fat
Fresh asparagus with lemon juice
1/2 cup carrots
Lettuce hearts with lemon juice
1/2 cantaloupe
Tea or coffee - no sugar - no cream
800 Calorie Diet Menu 2
BREAKFAST
Small glass orange juice
1/2 slice whole wheat toast
2 tablespoons cottage cheese
Black coffee, 1 glass skim milk
LUNCH
Tomato juice cocktail, with 2 crackers
Corned beef hash (*), string beans, pickled beet salad
Dietetic pears, 2 halves
Tea or coffee, 1 glass skim milk
(*) Corned beef hash: 2 oz. canned corn beef, 1 small onion, 2 tablespoons potato, 1/2 cup consomme. Grind all ingredients and thoroughly heat in oven (Calories: 160)
DINNER
1/2 baked breast of chicken (2 oz)
Baked banana squash
Fresh spinach with lemon
Tomato salad with dietetic dressing
D-Zerta with 1/2 sliced banana
Tea or coffee - no cream
Skim milk or buttermilk - no sugar
800 Calorie Diet Menu 3
BREAKFAST
Small glass unsweetened pineapple juice
Baked French toast (*) with 1 slice bread, 2 egg whites
Black coffee
1 glass skim milk
(*) Baked French Toast: 1 slice white bread with crust cut off, 2 egg whites, 1/4 cup skimmed milk, 1 teaspoon cinnamon and sugar. Beat egg whites, add milk, and dip bread in mixture. Bake in moderate oven until light brown. Serve with sugar and cinnamon mixture. (105 calories)
LUNCH
Clear chicken consomme—no fat
2 oz. or 1/4 can dietetic tuna fish on bed of lettuce with carrot stick — dill pickle — with dietetic dressing with quartered tomato
Small baked apple — no sugar
Tea or black coffee
DINNER Broiled lamb chop — trim off all fat
1/2 cup broccoli
1/2 cup carrots
Cole slaw with dietetic dressing
3 small or 2 large fresh apricots
Tea or black coffee — 1 glass skim milk
800 Calorie Diet Menu 4
BREAKFAST
3 stewed primes — no sugar
3/4 cup Pep or Cornflakes
1 glass skim milk
Coffee — no cream, no sugar
LUNCH
2 hot dogs Sauerkraut
1/4 cup Fordhook limas
Grapefruit and orange salad
Junket made with skim milk
Tea or coffee
DINNER
Broiled beef patty small (3 oz)
String beat
Stewed tomatoes
Celery hearts
Watermelon balls, 3/4 cup
Tea or coffee
800 Calorie Diet Menu 5
BREAKFAST
Large glass of juice
1/2 cup Ralstons
1 glass skim milk
Coffee
LUNCH
Bouillon
Shrimp salad: 6 shrimp, 1/4 cup celery, 3 egg whites, dietetic dressing
Carrot sticks
Royal Ann cherries
Tea or coffee
1 glass skim milk or buttermilk
DINNER
Hawaiian beef steak (*)
Shredded zuccini
Whole baby beets
Tossed green salad with dietetic dressing
1/2 cup sliced fresh pineapple
Tea or coffee
(*) Hawaiian Beef Steak: 2 oz. round steak, pepper and salt to taste, ground ginger to taste, 1 small onion, 1/4 cup pineapple, 1/2 cup tomato juice. Saute onion in tomato juice; add ginger and seasoning. Add steak and bake with pineapple in covered dish until tender. (Approximately 258 calories)
800 Calorie Diet Menu 6
BREAKFAST
1/2 cup fresh raspberries or dietetic canned
1 oz. or 1/2 thin slice ham broiled
1/2 toasted roll
1 teaspoon jam
Coffee — no cream
1 glass skim milk
LUNCH
Sauteed chicken liver (*)
Cauliflower with lemon
Fresh spinach
Tomato salad
Dietetic plums (3)
Tea or coffee
1 glass skim milk
(*) Saute with consomme.
DINNER
Baked fresh salmon (small slice—3 oz.)
Stewed celery
Fresh asparagus
Tossed green salad with dietetic dressing
Sliced orange
Tea or coffee
800 Calorie Diet Menu 7
BREAKFAST
1/2 sliced banana
2 small shredded wheat
1 glass skim milk
Coffee
LUNCH
Beef stew (2 oz. beef) with small onion, carrot, celery
Pickled beet salad
1/2 cup sherbet
Tea or coffee
DINNER
Clear chicken consomme
Fresh fruit platter: sliced fresh pineapple, 1/2 cup fresh strawberries, 1/2 sliced orange, 1/2 sliced peach
4 tablespoons cottage cheese
Tea or coffee
1 double Rye Krisp
How To Count The Calories. Part 3
There is only one healthy way to reduce. Our bookstores and newstands bristle with literature full of spectacular claims and quack formulas, all shouting, "Lose those extra pounds the fast, easy way." But the truth is (unless you like to be fooled at the expense of your own health) that there is only one safe and effective way to achieve the correct poundage and to keep it at that figure. That way is to follow a correct nutritional program, and to follow it consistently, one might almost say religiously. To do that means taking over a lifetime job of vigilance and self-discipline. But first you have to make up your mind that you want to do it, and then do it. And then stick to it.
Seven rules for getting your weight down and keeping it down. Once you have given yourself a powerful incentive, and have decided, "I will get my weight down and keep it down," then the following rules will help you:
- Follow the menus and dietary supplements suggested in this book as closely as possible.
- As an appetite curb, nibble a few low-fat hors d'oeuvres a little while before mealtime. (This raises the blood sugar level and takes the edge off your appetite.)
- Eat a substantial breakfast and a small lunch as provided in the menus given in this book.
- Try to have small servings of the food you eat.
- Avoid second helpings.
- Forego dessert if it is high in calories or fats.
- To know exactly where you stand each day, be a calorie counter, but a serious one. Use the table of foods and caloric values at the end of this chapter.
By glancing at the following table that shows the total number of calories needed daily for a man (or woman) of average weight and height at various ages, you will be surprised to see how much you really overeat. You will observe also that the caloric requirement declines with age. Thus a man who is 5 feet 10 inches tall and has the normal weight of 150 pounds, requires 2020 calories between the ages of 14 and 15, but only 1600 when he is 60. Similarly, a woman of average height (5 feet, 2 inches) and weight (125 pounds) requires 1600 calories when she is 14, but only 1260 calories when she is 60.
Drugs are not the answer. Unless they are needed for other reasons, I always counsel my patients against them. Taking thyroid extract, for example, when it is not indicated from a medical point of view, can damage the heart. A number of other commercial preparations now on the market, used for dulling the appetite, have the undesirable side effects of overstimulating the nervous system or, in some cases, of interfering with the body's metabolism. In the game of reducing, there are no "wild" cards, and there is no way to cheat. You will win or lose, depending upon how well you follow the rules and play your hand. Remember that the amount of money you spend for food is not half so important as the way you spend it. Whether your income is $3,000 a year or $50,000, the proper food in the proper amount is within your reach. Not only is such a program wise and helpful for you, but think how many years of good health and happiness you can offer your children. A survey made not long ago revealed that of almost three-fourths of the nation's children studied, not a single one rated top health grades in strict medical examinations! Such a deplorable and widespread epidemic of malnutrition can easily be corrected if you will bring to the vital subject of nutrition the same dedicated parental care that you do to other phases of your children's lives. You have nothing to lose, and precious years of life to gain.
How To Count The Calories. Part 1
If 20 million Americans were to appear on the streets tomorrow, each with a cement block weighing between 20 and 40 pounds permanently attached to his person, it would create a tremendous stir. How, you would ask, can they carry a load like that for the rest of their lives? They would command the sympathy of the entire nation. It is quite likely that our Congress itself would enact some kind of legislation to aid them. Fantastic? Not at all. As a matter of fact, such a situation does prevail right at this moment. The only difference is that the weights those 20 million Americans are carrying consist of fat rather than cement. And the burdens are less conspicuous because they are distributed over the body. But from the standpoint of health and the added work load placed on the heart, it makes no difference whether the cargo is cement or adipose tissue. The cost to the individual - in poor health, loss of energy, and in most cases, a shorter lifespan - is the same.
Overweight is a hidden disease. About the only people who seem to take this seriously are physicians and insurance actuaries. At least they are the only ones concerned in terms of health and longevity. They know that overweight is a "hidden disease," responsible for shortening the life of every average American adult by almost five and one-half years.Think what that means. Our own generation will lose a combined 108 million years of life because of overweight! This figure represents many times the number of adult years lost by the premature deaths of young men killed in World Wars I and II. Only in the past few years has the public become even dimly aware of the critical and dangerous results of being a nation of "fat cats." It's time we all began to sit up and take notice. If we learn how to count the calories, we will learn also how to count on more years of vibrant, healthful life. The tables of calorie values given in this chapter can become your easy-to-use weapon for fighting overweight and the bodily and emotional illnesses it brings on. Dr. Louis D. Dublin and Herbert H. Marks of the Metropolitan Life Insurance Company were among the first to point to increased death rates attributable to excessive fat. In consequence, there have been a number of campaigns aimed at persuading people to reduce their weights to the normal or even the ideal figure.
Diet for health, not for beauty. Unfortunately, people are intensely human and, to give a new twist to an old maxim, the spirit is willing but the flesh is strong. The result has been a widespread practice of "stop-and-go" dieting aimed not at improved health, but at a more fashionable silhouette. Nothing could be worse than that kind of up-and-down-the-scales program. In the first place, you benefit from reduced weight only if the normal weight is maintained from that time on. Taking it off and then putting it on again is worse than remaining overweight, because it is in the process of becoming fat that a large part of the damage is done. This damage occurs in the blood vessels, liver, and heart - all critical sites of the body. Although the process of becoming fat is more detrimental than being fat, carrying around an over-upholstered frame is also a way to shorten the period of your sojourn on earth. As you put on excessive fat, movement of the blood throughout the body is slowed. The heart has to work harder to keep the circulation going. And the added weight places a greater burden upon your joints, which may develop trouble as a consequence.
Is overweight due to "glandular trouble"? You may often hear laymen express the view that some people are fat because of "glandular trouble." Such cases actually are very few. The reason most people are fat is simply because they eat more food than they actually need for their activities. The only way to cut down on weight is to cut down on eating, to reduce the number of calories in your daily diet.
What causes overweight? There are many causes for overweight. Most people, however, are overweight simply because they overeat. A very small percentage of people are obese due to some endocrine or glandular disorder. Some cases possibly are due to an error in the individual's metabolism. And still another small percentage of cases result from an inherited or constitutional trait that runs in families and is passed on from one generation to another like coloring, or facial and bodily structure. But the causes of obesity in over 95 per cent of the victims are: (1) nervousness, and (2) bad eating habits.
Nervousness is a primary cause of overweight. People overeat from nervousness, either conscious or subconscious, for a variety of reasons. Some people, when they feel anxious, constantly and regularly relieve their anxiety by the elemental satisfaction of eating. As they become more and more anxious, they require more and more food and become more and more fat! A vicious cycle. One of my patients, Judy S., aged 15, is very obese because of the lack of love and appreciation from her mother, who gives all her love and centers all her attention on her 2-year old, sickly little brother. Another patient, Mr. F., a 38-year old sales manager, is fat because he can't seem to stop eating in between meals and all during the evening as he sits by the television. He has been in danger of losing his job because his sales quotas continue to fall off and he feels certain that he will eventually lose his job. But still he eats. The more nervous he gets, the more he eats. Some people are so habituated to living under constant tension in their work or at home that the glands in their nervous and glandular systems constantly drive their blood sugars to low levels. As a result they feel continuously hungry, weak, tired, and tense. Food momentarily raises their blood sugars to normal levels. By eating continuously or at least frequently in between meals, they are able to have the strength and concentration to complete their tasks at work or in the home.
A feeling of failure can lead to overeating. Many other obese individuals eat out of sheer frustration or a feeling of failure. One patient of mine, a 28-year old man, is a brilliant mathematician. He wanted badly to become a physicist and scholar, especially since he was of a quiet, shy nature. Instead, he was prevailed upon to enter his father's large and very successful business. An only son, he was to be "groomed" as his father's successor in the running of the extensive family factories. Each day at work was one of frustration for him as he struggled to learn a business in which he basically had no interest. Probably most frustrating of all was the problem of coping with a hard-driving, dynamic father who dominated him and virtually threatened to crush his entire personality. Result? Every hour or so found him in the company cafeteria for a "breather," and the coffee breaks were easier to extend when some donuts, candy, or biscuits went along for the ride. At meal-hours, getting "oral" gratification from large meals with second helpings seemed to stave off the time for getting back to work during the day and seemed to make life tolerable. This man ate to ward off his constant frustration at his work and his domineering father. But his "solution" far from solved his basic problem; it created a new one on top of it. We all know that the eating of food is man's most primitive necessity for survival. And in order to survive the frustrations, tensions, anxieties, and loneliness that seem to grow worse with time, man often returns to his primitive behavior to give him a sense of some security and the feeling of overcoming his growing worries. A subsequent chapter discusses more fully some ways to combat these tensions. Many of these more severe problems require the care and guidance of experts especially trained in the treatment of emotional disturbances.
Bad food habits a second main cause of overweight. It is remarkable to find how many people eat out of boredom, sheer habit, or to the accompaniment of a newspaper, a book, or a heated business discussion. Many succumb to the habit of eating at a "minute" diner or lunch counter, gulping their food and running a "hoof and mouth" race with Father Time. (He always wins.) Others are trained from childhood to stuff themselves - "finish your plate." An old relic of primitive days when food scarcities or the uncertainties of a next meal or a next day were constantly present. Some call this "scavenger eating;" many children acquire this habit by imitating their parents who may have been raised under food scarcity circumstances. Many men and women are the victims of monotony or plain poor cooking in their meals. They rarely vary the selection and choice of foods out of sheer inertia, indifference, or lack of attention. So they try to make up in quantity what they lack in quality, seeking satisfaction from calories instead of from quality and contrast.
Epidemic Of Atherosclerosis. Part 4
Women have better natural protection against atherosclerosis. If you are a woman, you are less likely to suffer from a heart attack or stroke until well after you pass the half century mark. That is when your protective female hormones give out, and you become as susceptible to the disease as men. Can't men take female hormones to protect themselves? They can, but if they do, they will "cross the border" and develop a high voice, full enlarged breasts, and other feminine characteristics. So that approach to the problem is not practical. Anything else? Yes, there is something everyone can do without great inconvenience, and with the added reward of improved health in general. It is this: select a diet that will keep your blood fats down to normal levels.
Epidemic Of Atherosclerosis. Part 3
What is the situation in other countries of the world? We have evidence that a prime factor for the great difference between Americans and peoples in various other countries is diet. For example, let us see what happened in Norway during the war years of 1940-1945. Consumption of butter, milk, cheese and eggs (all of them high in fats) had to be sharply curtailed. Did the reduction of fat content in the national diet have any effect on the number of deaths from heart attack? The Norwegian Ministry of Health, which kept accurate records, answered that question with an emphatic "yes." With the reduction in fat consumption, the death rate from coronary attacks declined also. The Norwegians reported that heart deaths were reduced by 31 percent during each year among the urban population. At the same time, there was a 22 per cent drop in heart deaths among the rural population. France, which also had to tighten its belt during the war years, had similar evidence to offer. Mr. Marcel Moine, of the French Ministry of Health, reported to me that from 1941 to 1945, when Frenchmen were on a low-fat diet, the death rate from heart disease was reduced to 20.6 for each 100,000 persons. In the postwar years, when normal fat consumption was resumed, the death rate rose to 25.5 per 100,000 population, or a return to the old, prewar death rate.
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