From the monthly archives:

February 2010

ICE-CREAM

February 27, 2010

in Uncategorized

Ice-creams can figure among both the lowest calorie and highest-calorie desserts, depending on their dairy cream content. This puts luxury brands out of court for dieting. Sony about that.

But some of the lower-calorie versions taste fine with raspberries, strawberries and blueberries, the healthiest way to eat them. So does a really good dairy-free 'ice cream' called Swedish Glace which you will find in 50p-shaped containers in Holland & Barrett and some supermarkets.

But you know yourself, and if a large tub of ice-cream presents an irresistible temptation, if you kid yourself that an enormous scoop is average, that 'just a lick' doesn't count, and suffer eating-amnesia about just how many licks you've had, better buy only individual-sized ices.

Best buys for low content of fatty calories include ice-cream and water-ice combinations such as Solero, Strawberry Fruit Double, Starburst and the supermarkets' own brands of basic choc ices, which are smaller and lower cal than luxury brands. There are also two low-fat ranges, Weight Watchers and The Skinny Cow. Water ices, which are fat-free, can be enjoyed in moderation on F2. Let's say no more than one a day.

BASIC SUPERMARKET MULTIPORTION

TUBS

Per 75g/30z portion. 2 good scoops

VANILLA ICE CREAM………………..2

CORNISH ICE CREAM……………3

SWEDISH GLACE MULTI·

PORTION TUBS

VANILLA OR CHOCOLATE, per 7S0ml tub………….14

per 7Sg/30z portion (2 good scoops) …………. 2 ½

BASIC SUPERMARKET OWNBRAND

CHOC ICES

Perchocice

DARK OR LIGHT CHOC ICE……………..3 ½

CADBURY'S

Per individual piece

CRUNCH IE ……………..4 ½

DAIRY MILK……………….3 ½

FLAKE 99…………………..4 ½

FLAKE 99 WITH STRAWBERR ……………..4

FRUIT AND NUT…………………3

MINT CHIPS………………….4 ½

MINT CONE ……………………………. 3

TURKISH BAR ……………….6

DEL MONTE

Per individual piece

STRAWBERRY FRUIT DOUBLE…………….. ½

GREEN & BLACK

Per 100ml tub

CHOCOLATE……………….3 ½

CHOCOLATE AND ORANGE…………….3 ½

DARK TOFFEE……………… 3

VANILLA …………….3 ½

HILL STATION

Per 100ml tub

BANANA MUSCOVADO……………3 ½

MANGO AND LIME…………………4

VANILLA…………………4 ½

MARS

Per individual piece

GALAXY VANILLA HEAVEN…………….4 1/2

MAAS……………….3 ½

STARBURST……………1

THE SKINNY COW

Per individual piece

CHOCOLATE FUDGE STICK …………..½

COOKIES 'N' CREAM STICK …………½

MINT CHOC STICK………….. ½

RASPBERRY AND VANILLA CONE……………..1

VERY BERRY STICK …………..½

WALL'S

Per individual piece

CORNETTO CLASSICO…………..4 ½

MAGNUM CLASSIC……………5 ½

MAGNUM LIGHT………………3 ½

SOLERO EXOTIC…………….1

VANILLA TUB, 1 05ml…………..1 ½

WEIGHT WATCHERS

Per individual piece

CHOCOLATE ORANGE SUNDAE…………..1

DOUBLE CHOCOLATE BROWNIE………………1

STRAWBERRY AND VANILLA SUNDAE…………1

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HOUMOUS

February 21, 2010

in Uncategorized

While a little houmous can be a very good thing, a lot, as with many good things, is not. Hournous ;s made from fibre-rich chick peas, healthy garlic and sesame seeds, but also a large quantity of oil.

Don’t let that put you off. Just think in terms of teaspoons rather than tablespoons of houmous. And always choose the brands labelled low-fat or less fat. Used in small quantities, houmous can be a helpful and versatile part of your diet, and the oils it contains are of the beneficial kind not saturated.

Spread it sparingly on your whole meal toast, for instance, or instead of butter-type spreads in a sandwich. Added flavors such as roasted red pepper will make no significant difference to the fat units below.

ORDINARY FULL-FAT HOUMOUS: per 2Sg/1 oz…………..3

per rounded teaspoon……………1

REDUCED-FAT HOUMOUS per 25g/ 1 oz………….1 ½

per rounded teaspoon………….. ½

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GOLDEN COATED FISH

February 20, 2010 Uncategorized

These days a great deal of fish is sold ready-coated in fat-containing breadcrumbs or batter. Count the following units if, occasionally (no crime if only ‘from time to time’) you choose this more calorie-costly way of eating fish. No extra fat need be used in cooking these products.

COD, FRIED IN BATTER, from fish and chip shop, medium portion………….10

COD OR HADDOCK STEAK IN BATTER, frozen, 100g/3 ½ oz……………5

COD OR HADDOCK STEAK IN

BREADCRUMBS, frozen, 100g/3 ½ oz……… 3 ½

COD OR HADDOCK FILLET IN

BREADCRUMBS, 11 5g/40z………….3 ½

COD OR HADDOCK FISH CAKE, each…………….1 ½

COD OR HADDOCK FILLET

FISH FINGER, each ………………………. 1

LEMON SOLE GOUJONS, per 115g/40z…………5

PLAICE FILLET IN BREADCRUMBS, 11 5g/40z………………6

POPULAR FROZEN FISH STEAKS IN SAUCE Fat units are given per pouch for these convenience meals.

COD IN BUTTER SAUCE, 150g………………1 ½

COD IN PARSLEY SAUCE, 150g…………….2

HADDOCK IN LEEK AND

CHEESE SAUCE, 175g……………….2 ½ ,

SALMON FILLET IN DILL SAUCE, 175g…………..3

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CANNED FISH

February 19, 2010 Uncategorized

Always drain off any oil, using kitchen tissue to absorb as much as possible. Fat units are given for the whole contents of a can, drained of fat where applicable, unless otherwise stated. Nasty shocks department: note how mackerel, already pretty high in fatty calories in itself, gets alarmingly high when canned in rich sauces.

ANCHOVIES, per two fillets……….½

CRAB, white meat only canned in brine, 200g……….. ½

DRESSED CRAB, 43g…………….1

MACKEREL FILLETS in brine, 125g…………5

in curry sauce,125g………….7 ½

in hot chilli dressing,125g………..12

in mustard sauce,1 25g……………7 ½

in rich, spicy tomato sauce, 125g………..6

 

PRESSED COD ROE, 200g……………… 3

SALMON, PINK, 105g……………..2

SALMON, RED, 105g…………….2 ½

SARDINES CANNED IN OIL,

per sardine …………………… 2

SARDINES CANNED IN BRINE,

per sardine ……………………..1

SARDINES CANNED IN

TOMATO SAUCE, per sardine…………….1 ½

SARDINES, BONELESS IN OIL, 95g……………3 ½

SILO IN OIL, 110g…………………… 5

SILO IN TOMATO SAUCE,110g…………….5

SKIPPERS IN TOMATO SAUCE, 106g…………….5

SOFT HERRING ROE, 125g……………… ½

TUNA CANNED IN OIL, 100g……………..2

TUNA IN BRINE, 200g …………………½

TUNA, LIGHT SLICES

CANNED IN OIL, 120g……………….1 ½

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OILY FISH

February 17, 2010 Uncategorized

These fish are very much higher in fatty calories so units are given per 25g11 oz of fresh or frozen fillet unless otherwise stated, not for a whole portion as for the white fish above. Include some in your diet for beneficial fats, but keep portions small. When possible, choose wild or organic fish.

HERRING, weighed raw (with bones)………….1 ½

HERRING, cured ½

KIPPER FILLET 2

MACKEREL, weighed raw (whole fish)……….1 ½

MACKEREL, smoked fillet…………3

SALMON STEAK, weighed raw…………..1

SALMON, honey roast flakes…………..1

SALMON, smoked ………..½

SALMON, gravalax with dill sauce, per 75g/30z portion………..3

SARDINES, fresh whole weighed raw ………..½

TROUT FILLET, fresh or smoked …………½

TROUT, per whole 225g/80z fish…………3

TUNA STEAK, weighed raw ……………½

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FISH

February 16, 2010 Uncategorized

White fish, very low in fatty calories, can make the ideal dieting meal. Unless, of course, the chip shop fries it in batter a full daily ration of 10 fat units in that little lot!

Oily fish is a rich source of the healthy Omega 3 fatty acids you need but also of the calories you don’t. Keep portions small while slimming.

Choose your fish with discretion with this guide and add units for any fat or oil used in cooking:

WHITE FISH

Fat units are given for a whole fresh or frozen raw fillet weighing an average

175g/6oz.

COD OR HADDOCK, fresh or smoked, per portion………… ½

MONKFISH, per portion…………. ½

HALIBUT OR SEA BASS, per portion……………1 ½

PLAICE, DOVER SOLE OR LEMON

SOLE, per portion…………1

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DELI AND DIPS

February 15, 2010 Uncategorized

There are some handy dieting items on the deli counter. Some dangerous ones, too. Bad bacteria love to shop there for deli meats just the ammunition they need to overwhelm your good bacteria.

Quorn slices are an alternative not bad if you lash on the pickle. Many a meat pie or deli meat item is eaten largely in response to an urge for Branston or the like, and McDonald’s would close (I think I could just about live with that!) if all their relishes and sauces were banned.

CHINESE VEGETABLE SPRING ROLLS

Per roll, average, 25g/10z…………….1

Per roll, large, 40/1 ½ oz…………….1 ½

OLIVES

WHOLE OLIVES, per 25g/10z (approx 6 olives)………….1

OLIVE TAPENADE, per 25g/1 oz…………….1

OLIVE TAPENADE, per level tablespoon………….1 ½

SALSA

SALSA (tomato or red pepper) per 200g pot…………..1

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CREAM

February 14, 2010 Uncategorized

Think of cream, as nutritionists do, as ‘the fat of the milk’ and one of our main sources of health threatening saturated fat not enough to put you off? Then maybe the following figures, each for the modest quantity that can be contained in a 15mllevel tablespoon, will help.

CLOTTED CREAM ………….3 ½

CREME FRAICHE …………2

CREME FRAICHE, REDUCED FAT………….1

DOUBLE CREAM ………..3

SINGLE CREAM ………..1

SOURED CREAM ………….1

WHIPPING CREAM ………….2

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CHOCOLATE

February 13, 2010 Uncategorized

Chocolate cravings can be highly powerful. No normal chocolate-loving woman can trust herself with favorite chocolates in the house. Don’t even try.

Avoid boxes and multi-packs. If given a box of chocs (as you almost certainly will be as you are seen to lose weight people are funny like that!), pass it on instantly to someone thin. Or to someone you don’t like. The bars we’ve listed below can be bought individually and eaten to satisfy a craving without turning it into a binge.

Counted as part of your 10 daily units they won’t even damage your diet But eat them as infrequently as possible. Chocolate has an addictive quality and the more often you eat it the more often you want it. Regard these as emergency buys.

Fat units are given per bar or bag.

CADBURY’S

BUBBLY BAR………………. 3 ½

BUTTONS, small bag…………… 3 ½

CHOCOLATE CREAM BAR ………………………. 2 ½

CREME EGG……………………….. 2 ½

CRUNCH IE………………………… 2 ½

DIPPED FLAKE…………….5

FLAKE……………..3 ½

ORANGE CREAM ………………………. 2 ½

PEPPERMINT CREAM…………. 2 ½

SNOWFLAKE………….4

TURKISH DELIGHT………………….. 1 ½

WAFER BAR………………4 ½

MARS

MILKY WAY……………1 ½

GALAXY RIPPLE…………..3 ½

MALTESERS, 37g pack………….3

NESTLE

AERO, chunky bar……………..4

KIT KAT, 2 finger…………….2

KIT KAT, Orange Editions………….3 ½

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CHEESE

February 12, 2010 Uncategorized

Most cheese is exceedingly high in fat. Worse it is one of the main sources of health threatening saturated fat which raises bad cholesterol. Few fully realize just how major a role it can play in weight and heart problems. Choose only the low fat cheeses.

Eat other cheeses only in small quantities, or as an occasional treat. If they are on your hard-to-resist list buy them only in those tiny 10z packs now conveniently on sale. Go for the stronger flavors to get more eating satisfaction from less.

 

Fat units are given per 25g/1oz unless

otherwise stated.

 

BAVARIAN SMOKED………….2 ½

BRIE ……………..3

BOURSIN………….4

CAERPHILLY…………..3

CAMEMBERT………..2 ½

CHEDDAR……………..3 ½

CHEESE SPREAD……….2 ½

CHEESE SPREAD per triangle…………. ½

CHESHIRE ……………3

COTTAGE CHEESE…………… ½

COTTAGE CHEESE, per 225g carton…………3 ½

COTTAGE CHEESE, reduced fat ½ per 75g/30z…………..1

COTTAGE CHEESE, reduced fat per 225g carton………….1

DANISH BLUE……………3

DOLCELATTE …………..3 ½

EDAM……………….2 ½

FETA ……………..2

GOAT’S CHEESE, soft with white rind…………..2 ½

GORGONZOLA …………….3

GOUDA…………….3

GRUYERE …………..3

HALOUMI…………….2 ½

LANCASHIRE……………..3

MASCARPONE…………..3 ½

MOZZARELLA ………….2

MOZZARELLA, reduced fat or ‘light’………….1

MOZZARELLA, per 125g/41.oz ball………….9

PARMESAN……………3 ½

RED LEICESTER………….3 ½

RICOTTA…………….1

SOFT CHEESE, full fat…………3

SOFT CHEESE, half fat…………..1 ½

SOFT CHEESE less than 10 per cent fat…………… ½

STILTON, blue … ………….3 ½

WENSLEYDALE………………3

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