European Stars and Stripes (Newspaper) - October 19, 1990, Darmstadt, Hesse                                \ it Ftp it it a v.  5ra re up to prevent sticking use non stick cookware Ora vegetable Spray instead of butter Margarine or Oil. Healthier eating by Charlyne Varkonyi Baltimore Sun How can you change your favorite recipes to make them lower in fat and cholesterol Jeanne Jones author of the Cook it Light Cookbook and the syndicated column of the same name has offered these suggestions use non stick cookware or a vegetable Spray to prevent sticking instead of relying on butter Margarine or Oil. When sauteing onions garlic or shallots for a sauce forget the fat and save 120 calories per Tablespoon by cooking them covered Over Low heat with a Little water Stock or wine. Reduce saturated fat by using a liquid vegetable Oil and Margarine that Are High in polyunsaturated fats. If food has a butter flavor you Are going to be wearing the calories. Learn to like a cleaner taste. Do not use Coconut Oil Palm Oil or chocolate. Use Coconut extract or powdered Cocoa for flavor. Buy Only lean cuts of meat and make sure to remove All visible fat especially Chicken skin. Use skim milk instead of whole milk. Save 213 milligrams of cholesterol per egg by eliminating the Yolk. Typically you can substitute three egg Whites in place of two whole eggs. If you want the flavor of Oil mix a Little bit of extra Virgin Olive Oil or sesame Oil with an Oil Low in saturated fat such As canola or safflower  removal % is 11 Vir hmm j a it ,5�> film. At Ltd a ill i a Whf the goop on burgers and you eliminate a slug of calories. A by Linda Giuca Hartford courant there Are ways to Cut fat a the most concentrated source of calories a by making informed choices at Quick service restaurants. In the july August Issue of nutrition action a Magazine published by the Center for science in the Public interest nutritionist Bonnie Liebman suggested practising some a waste  the newsletter is published 10 times a year a one year subscription costs $19.95 Center for science in the Public interest 150116th St. N.w., Washington . 20036-1499. Here Are some of her Quick picks in three major chains Mcdonald a Wendy a and Burger King. Mcdonald so hold the Mayonnaise on a . Save 135 calories and save 10 Grams of fat More fat than in a Small order of French Fries. A wipe the tartar sauce off your filet of fish Sandwich. Save one third of the calories and save almost two thirds of the fat. The sauce less Sandwich has no More fat than a regular hamburger a 10 Grams a choose two fat free Apple bran muffins. They have fewer calories than one Apple iced cheese Raspberry or cinnamon Raisin danish. Burger King a have a whopper without the Mayonnaise. Save 150 calories. Save 16 Grams of fat More fat than in a cup of ice Cream. Order a Plain Bagel instead of a Bagel with Cream cheese. Save 100 calories. Save 10 Grams of fat a Bagel with Cream cheese has As much fat As a Bagel with Ham egg and cheese. A dip tenders in Barbecue Honey or Sweet amp sour sauce instead of ranch or tartar. Save 18 Grams of fat More fat than in an order of onion rings a 16 Grams. Wendy a one chocolate Chip cookie has More fat and slightly fewer calories than a single hamburger. A cookie has 17 Grams of fat and 320 calories. A Burner has 16 Grams of fat 350 calories. Two or. Hamburgers have less fat and fewer calories than one big classic. Two or. Hamburgers have 18 Grams of fat 400 calories. One big classic has 25 Grams of fat 470 calories 19,1990 the stars and stripes a a a Page