European Stars and Stripes (Newspaper) - February 08, 1991, Darmstadt, Hesse                                By Toni Tipton los Angeles times out the fat r 1 \ a a a question As if things weren to confusing enough american manufacturers Are plastering "98 percent fat free Quot on the labels of some of my favorite foods now. What does that mean what is the real fat Content i m trying to keep my diet Down to 30 percent fat is there some easy Way to figure out How to do it answer its confusing All right. In some. Instances Quot Light Quot or Quot Lite Quot refers to color or taste. Other times a "98 percent fat free Quot claim is a a by weight Quot measurement. Because fat i Light it weighs less than other components of a food but that does not mean the product contains less fat j. Many manufacturers have respond to complaints such As yours by including a nutrition information per serving Label on the package which gives0 one exact rams offal per serving. But because you need toy. A know How much fat you Are eating in your total diet it a is Worth learning How to figure it out. It is not that complicated dietitians were using the formula Long before computers were taught to evaluate the foods we eat. A a. I a Here is How it works each Gram of Fah equals nine calories it takes nine Energy calories to Burn up each Gram of fat in your body. If you multiply the number of Grams of fat by nine then Divide by the a total number of calories in the food you will get the True percentage of fat calories the food contains. A before calculating be sure that the serving size Given is reasonable in High fat foods the serving size listed is often considerably smaller than what you actually eat. A consider ice Cream. Ordinary Vanilla is labelled As 100 calories and 5 Grams of fat for a 3-ounce serving. But the average person eats at least a cup of ice Cream eat that much and the numbers jump to 270 calories and 14 Grams of fat. Make it super Premium ice Cream and you be eaten a whopping 350 calories and 24 Grams of fat. _ a but lets say you Are limiting yourself to a 3-ounce serving you will multiply the 5 Grams of fat by nine arid discover that the ice Cream has 45.calories from fat. Divide 45 by the number of total calories 100, and you discover that regular Vanilla ice Cream is 45 percent  nearly half. Because the health. Organizations recommend that fat intake be limited to 30 percent you would need to Cut Back on High fat foods the rest of the Day to compensate for the ice Cream. A you can use this system to figure out the percentage of fat in your entire daily diet. Multiply the total number of Grams of fat you eat each Day by. Nine then Divide by the total number of calories you had the whole Day. The resulting number is the.  a. At least two companies have devised percent of fat calculators you will still have to read the labels if you use these guides but they do the math simply locate the Grams of fat under the total number of calories and he window tells you the percentage of fat in the product 7 a to order the 47j-Inch-diameter fat finder calculator Send $3.95 plus $1,50 for postage and handling to. Vita aerobics inc., 41-905boardwalk, suite a Palm desert Calif ji2260. With an accompanying nutrition Booklet which gives Label Reading and cooing tips and information about hydrogenation calories saturated fat and cholesterol the Price is $5.95 plus postage. Kitchen science by Kristin Eddy t Washington Post 4 whether you re preparing a  Fried Catfish and succotash or Chicken Kiev and asparagus the same  apply. For example a. A during deep frying moisture released from the food hits the Oil and creates steam. Once the moisture is gone and steam stops pushing fat away the food sucks up More fat. A a a thus the size Cut and moisture Content of the food being Fried determines How Greasy it will be. Shoestring potatoes for instance have less moisture than Steak Cut Fries and will absorb More fat. For breaded Fried food the size of bread crumbs determines How much Oil absorbed. Large bread crumbs and batters with sugar or fat absorb More Oil than Fine bread a amp Umbs. Thus the finer the Batter or coating the More delicate the food. A steaming vegetables whenever possible and cooking them for As Short a time As possible will Cut Down on color and flavor loss. Or Cook in salted water that is already boiling the already boiling water Cut Down the cooking time and the Salt reduces flavor loss. A a a As vegetables with High sugar Content a such As. Corn beets and carrots a mature they become More fibrous and the sugar begins to turn to starch. The loss of sweetness in mature vegetables can be offset by adding a Little sugar to the cooking liquid. A Green vegetables should always be cooked uncovered. If the acids that Are released during heating Are trapped by a lid the Green vegetables Lurn Gray. A White and red vegetables can be cooked with the lid on. They like the acids in fact to keep White vegetables a creamy color add a Little bit of Lemon juice to the cooking water. Red vegetables such As red cabbage act As a kind of litmus paper and turn brighter when vinegar is added to the pot. If acid is not added the cooking liquid will turn Blue. A a _ to demonstrate this put some red cabbage in two Clear glasses of water and add vinegar to just one of the glasses. Not Alt fats Are equal by Mary Macvea associated press none who has smelled1 Popcorn while a passing a movie theater  Oil heating on a stove or doughnuts freshly Fried knows the allure  fat. Fat tastes Good but too much of it has been. Increasingly fingered As a culprit in heart disease and other health problems most people probably know that not All fat is equal in this regard but it s difficult to keep track.-. A. / a a. A a a a a a. A a a a every person Quot a specially children a requires some fat but its easyk5eat too much. Food scientist Harold a a Mcgee says that while fats were relatively rare for. Thousands of years of human history the average american today consumes almost a cup of fat a Day. Fats according to Mcgee give food Quot a smoothness of. Texture a moistness Richness and lubricity that seem universally . Butter Olive Oil and the fat in meat generally Are. Considered the Best tasting fats. Maintaining taste is one reason fast food chains had. Trouble switching from beef fat to vegetable fat for frying though most have done so. The american heart association recommends that no More than 30 percent of a persons calories come from fats with to More than 10 percent from saturated fats. The average american diet is 34 percent fat although it has been falling for several years. To stay within the guidelines a person who eats 2,000 calories a Day should get no More than 600 calories from v fat 200 of them from saturated fats. A Tablespoon of butter a highly saturated fat has about 100 calories. So. That cup of fat Mcgee refers to has a whopping 1,600 calories fat is More caloric than other kinds of food  Gram. Of protein or carbohydrate has four calories a Gram of fat has nine. All fat. But that does no to mean that All fat is the same a saturated fat is solid at room temperature. Foods High in it include whole milk Many cheeses butter Cream ice Cream chocolate most meat and tropical oils. Eating too much saturated fat can raise blood cholesterol Levels and High cholesterol is associated with heart disease a fat that is polyunsaturated meaning its fatty acid a molecules can accommodate four or More extra Hydrogen atoms is liquid at room temperature. Foods High in it include oils from Corn cottonseed sunflowers sesame seeds and soybeans soft Margarine walnuts and fish such As bluefish herring Rainbow Trout tuna Salmon and Mackerel 4 a a fat that is Mori unsaturated. Meaning its fatty acid molecules can accommodate two extra Hydrogen atoms a is liquid at room temperature but becomes partly solid when chilled. Foods High in it include almonds olives and Olive Oil peanuts and Peanut Oil or butter cashews filberts and Pine nuts. A a v some experts had thought that polyunsaturated had unique cholesterol lowering properties said or. Margo Denke of the Center for human nutrition at southwestern medical Center in Dallas / but researchers have found that neither polyunsaturated fats nor monounsaturated fats raise cholesterol Levels. A. Quot it s pretty immaterial Quot which one a person eats she said. Quot the main thing people should be doing is getting the lowest saturated . A fat choices sometimes Are based on cultural history. In Quot much depends on dinner Quot Margaret Visser notes that greek immigrants to North America generally a Quot butter quo land hid their Olive Oil eating. Quot before 1960, cookbooks written for greek americans regularly warned their readers not to eat skor Dalia Olive Oil and garlic before going out into the Anglo Saxon world Quot Visser wrote but  can change. Since the 1960s, of course Olive Oil has become popular As has garlic 7&nd americans eat All sorts of fats. Quot calculating fat intake to figure what percent of calorie intake comes from fat the consumer must total both calories and Grams of fat. One Gram of fat contains nine calories. The calculation showed that fat contributed 38 percent of the calories in this Sample lunch Well above the 30 percent recommended in government guidelines. Chicken salad 6 ounces Chicken estimated 240 calories 7 Grams fat 2.2 Grams saturated fat iceberg lettuce one Quarter cup shredded estimated 1 calorie Ogram at Tomato 2 slices 6 calories Trace of fat no saturated fat Cheddar cheese 1 ounce 115 calories 9 Grams fat 6.1 Grams saturated fat soft drink 1 Tablespoon Mayonnaise estimated 100 calories 11 Grams fat 2 Grams saturated fat croissant 235 calories 12 Grams fat 3.5 Grams saturated fat 12 ounces classic coca cola 145 calories no fat peach Yogurt 8 ounces nonfat 190 calories a a less than 1 Gram fat totals calories 1.205 7 fat 51 Grams = 38 percent of total calories. Saturated fat 16.9 Grams = 13 percent of total calories. Time required to calculate 155 minutes potato chips i ounce 15 chips 173 calories 12 Grams fat 3 Grams saturated fat source the Washington posts amps Susan Harris heritage recipes with a cultural link by Meridith Winder . Bureau i to a Black history month and the first thing that comes to min to help celebrate the occasion is food food has played an important role among Blac families and continues to do so today. Quot modern soul food largely originated in traditional slave and Southern cooking Quot says Matt Jones co chairperson of the Black heritage committee at Mildenhall England. A Jones has done extensive research on the origins of America s Black culture. He says that Many foods commonly accepted As being Quot soul food Quot were not eaten by the Black slaves. / a on the contrary the regular slave menu consisted of meat sow belly meal and molasses a Jones says. Quot Blacks wer6 important in preparing and serving Many of the meals but they did no to necessarily get a Chance to eat them quota a a a a a a Jones notes that Many of the dishes featured pork a but Only the Best parts. Quot much of the food we eat today was thrown away by the slave owners a he says. Quot what s ironic is the Cost of these items now chitterling intestines pig feet and hog maws stomach Are considered a delicacy and Are quite expensive in the states.�?�. / according to Jones mealtime for Black slaves was one of the few opportunities they had to get together As a family. Quot that tradition carries Over today Quot he says no matter what the occasion when Blacks get together there a usually food . Unfortunately Jones says Many of the recipes have been lost. Quot in countless cases the Art of the Black chef has disappeared. The skill Sand artistry of Many Cooks have been forgot Teri along with their names and their.  Jones blames this loss on the Black slaves Lack of  most of the Black slaves did not know How to read and write so the Only Way to pass along any of our culture was by telling stories to each  for Many Black chefs the Only other Way to learn these a recipes was to observe How they were prepared. Even then a number of chefs refused to divulge their recipes. It was a Trade secret. Here Are three Rej Pes that have been in my family for years. Just the thought that i was publishing these recipes caused some consternation with family members. The masses done to need to know they said. The dishes have been slightly modified to account for modern dietary needs. Some of the More traditional. Recipes called for High quantities of added saturated fats. .7 any references to Brand name items does not imply endorsement by the stars and stripes. Its strictly my personal preference. Rice a eggs this is an excellent Way to make use of leftover Rice a and to have something different for breakfast. 3-4 slices of Bacon 3 eggs 2 Tablespoons vegetable Oil a 11/2 cups cooked Rice Salt optional Pepper a mrs. Dash original blend seasoning. Broil or Fry a con. Dis card Drippy is and place Bacon to the Side. Heat  medium hot. Add Oil. Scramble eggs until partially set. Add nce and continue to Cook until eggs Are completely set. A season to taste then crumble Bacon Over eggs and mix thoroughly. Yield 2 or 3 Servings. Shrimp a Rice this recipe Call Stor old Bay seafood seasoning unfortunately Only avar table in Maryland and Virginia. However any crab shrimp boil mrs. Dash spicy mixture or combination of Salt Black Pepper Cayenne Pepper and Ginger will do. V 1 to 1vj pounds of fresh or Frozen uncooked medium size shrimp peeled and de veined or with shells 2vi cups of liquid from cooked shrimp 1 Small onion chopped a v2 medium Sweet Bell Pepper chopped 2 Tablespoons flour 2 Tablespoons vegetable Oil Salt Pepper seasonings. If shrimp Are Frozen follow direct is amp a package but add seafood seasoning to cookie la water. For fresh shrimp place in enough water to cover at least three cups add seasonings and Cook until done usually when the flesh turns opaque do not overcook. Drain shrimp but Reserve 2 v5 cups of  Skillet to medium hot. Add Oil then onions and Pell Pepper. Heat until onions turn dear. A add flour and heat until lightly Brown. Add cooking liquid and stir until thickened. Season to taste with Salt Pepper. And seafood seasoning. Add peeled shrimp and simmer until shrimp have been reheated. Serve Over Rice. Note if Gravy is too thick add More water. If too thin add  paste a a a. A 1? a a. A. A bread pudding the original recipe called for stale bread. It still works. But with the Advent of freezers most people can store old slices of bread in the Freezer then use them when there a enough. 15-18 slices of bread any kind will do except Rye bread water 3eggs y a a. A 1 stick softened butter or Margarine 11/2. Cups milk. 2 cups sugar _ 1 Teaspoon Vanilla extract 1 Teaspoon cinnamon h Teaspoon Nutmeg Quot. 1/2 Teaspoon Mace 1/2 Teaspoon allspice dash of Salt 11/2 cups raisins heat oven to 375 f. Place bread in Large bowl fill with enough water Tolover and let stand at least 15 minutes. Drain water and squeeze out As much water As possible. Add next 10 ingredients and mix thoroughly stir in raisins. Pour into greased 9 x 13-Inch pan and bake for 40-50 minute sir until crust forms. Re move Frona oven and allow to Cool at least 15 minutes. Serve warm or cold. Page 14 a a a the stars and stripes Friday february #1 the stars and stripes k k k Page 15