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, [...] Continue Reading…

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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…………… [...] Continue Reading…

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CAKES

February 9, 2010 Uncategorized

The same warnings apply as for biscuits. Buy a whole big cake or a packet of favorite individual cakes and sooner or later you’ll be sneaking downstairs again (don’t think we weren’t watching
in those wee small hours of the night. If cakes are on your hard-to-resist list buy only a single individual cake to cope with what, for many women, might be a strong ‘time of the month’ craving.
The quantity you buy is the quantity you’ll eat (Oh yes you will!). And avert your eyes from those deceptively healthy-looking oaty flapjacks on sale in shops, cafes, trains, trolleys, kiosks, petrol stations … just about everywhere, these days, bar public loos.
Fat units given per average-sized cake.
ALMOND SLICE OR BAKEWELL SLICE………….2
APPLE PIE …………3
CHOCOLATE-COATED MINI ROLL …………2
SMALL CHOCOLATE OR LEMON CUP CAKE ………………. ½
FLAKE CAKE ………..2
FLAPJACK (115g/4oz) ………….9
FRENCH FANCY …………1
JAM DOUGHNUT …………4
JAM TART ………….1 ½
MINCE PIE ………..3 ½
VIENNESE WHIRL ……….3

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BUTTER AND MARGARINE-TYPESPREADS

February 8, 2010 Uncategorized

Do you own a Sml measuring teaspoon? No? Then on your bike. Buy one before you even begin F2, for reasons obvious from the figures below. When it comes to undiluted fat, even a scraping counts in calories. Precision is vital. We’ve given fat units per 25g/10z and per level note that ‘level’ teaspoon. All brands of products, including the supermarkets’ own brands, supply the same number of fat units as those below.

 BUTTER (including types labeled ’spreadable’) per 25g/1 oz 8
per level teaspoon …………..1 ½
GHEE per 25g/10z ….………..10
per level teaspoon …………1 ½
LOW-FAT SPREADS (e.g. Flora Light, Gold, Benecol Light) per 25g/10z . . . ……… 3 ½
per level teaspoon ………….. ½
MARGARINE, block or soft per 25g/10z………. 8
per level teaspoon …………..1 ½
OLIVE-OIL-BASED SPREADS (e.g. Olivio) per 25g/10z ………..6
per level teaspoon ……………….1
SUNFLOWER SPREAD per 25g/10z ………….6
per level teaspoon ……………1

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BISCUITS

February 7, 2010 Uncategorized

Buy yourself a packet of favorite biscuits, keep them in the kitchen, try not to eat them. Now just how smart is that? Yet rather than side-stepping temptation, dieters often feel a kamikaze urge to fling themselves in its path will change your eating preferences, but it doesn’t happen overnight.
Meanwhile, if biscuits are what rocks your boat, deploy those few minutes it takes to resist buying them in the shop rather than whole days trying to resist eating them once they’re in the house. Here are the fat units to count if you accept a biscuit or two in a safer public situation.
Most contain unhealthy trans or saturated fats, so limit them to two a day, max. Fat units are given per biscuit unless otherwise stated

 SWEET BISCUITS
BISCOTTI………….. 2
BOURBON CREAM…………..1
SMALL CHOCOLATE CHIP…………….. ½
AND NUT COOKIE………….. 1
CHOCOLATE FINGER……………1
COCONUT RING………….. 1
CUSTARD CREAM. ……………1
DIGESTIVE, CHOCOLATE, large ………………1½
DIGESTIVE, PLAIN, large……………..1
SMALL FRUIT SHORTCAKE ………..1
GINGER NUT…………… ½
ICED SHORTIE …………. ½
JAFFA CAKE…………. ½
JAM SANDWICH CREAM ………….1
LINCOLN, 2 biscuits……………. ½
MORNING COFFEE, 2 biscuits …………..½
NICE……………… ½
PETIT BEURRE……………. ½
RICH TEA……………. ½
SAVOURY BISCUITS
BREAD STICKS, 3 sticks………… ½
BUTTER PUFF. ………..1
CREAM CRACKER……….. [...] Continue Reading…

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THE FAT AND CALORIE CONTROLLER

February 5, 2010 Uncategorized

THIS CHART IS about to become your figure’s best friend. It will tell you which foods were making you overweight (stand by for shocks), which to choose to get slim, and which to go easy on in the future. All highly fattening foods are fatty foods. It’s that fat more than twice as high in calories as anything else that zooms up calorie intake to weight-gain levels. And there’s so much of it, most of it invisible and unsuspected, in so many of today’s ready-mades. That’s why, as well as guiding you to the right foods for healthy weight loss, the F2 chart includes some what-not-to-eat warning items.
We’ve highlighted some of those most likely to surprise you, in red.
• Eat freely from the virtually fat-free vegetables, fruit and grain-based foods recommended in the F2 rules.
• Allow yourself up to 10 units a day from the fat-containing foods in this chart and watch your own surplus fat simply melt away.
AVOCADO PEARS Avocado oil is healthy oil but, when dieting to shed weight, sometimes you can have too much of a good thing. This is the only fruit you’ll need to limit on F2. Other fruit [...] Continue Reading…

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Fats and Health

January 16, 2010 Uncategorized

There are three types of fat: saturated, polyunsaturated and monounsaturated. All fats are a mixture of these, but health dangers or benefits are determined by which type predominates, and in some cases by food-manufacturing processes.
Heath authorities recommend that we eat less fat overall and focus on the healthier kind.
The bad fats: The less we eat of these the better! Saturated fats
• Dairy and meat products are the major source of saturated fat in the Western diet. Products made from whole milk or cream, such as butter, dairy ice-creams and most cheeses, are particularly rich sources.
• Coconut and palm oils (often called tropical oils), used in some canned and processed foods, are also mainly saturated. Avoid these and ‘blended vegetable oils’, which often contain them.
For years health experts have rated saturated fat, which raises cholesterol in the blood, the single greatest danger in the Western diet. A truly vast quantity of evidence links it with clogging the arteries with plaque, which impedes blood flow to the heart and brain, leading to heart disease and strokes.
Growing evidence also links saturated fat with breast and prostate cancer. Initial findings from the most definitive [...] Continue Reading…

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