Wednesday, December 31, 2008

Calculate calories you need

Weight Watchers has been around for many years now and is a hugely successful commercial diet program that focuses on a balance of low fat nutrition, exercise and counseling.

Food items are assigned a points value and members use a points "calculator" and recipes provided by the program.

Members are also encouraged to attend local counseling sessions for ideas and advice and to assist with the lifestyle changes that accompany any dieting program. There is also online support, as well as online menus and calculators.

Additionally, Weight Watchers produce their own line of meals which may be purchased through many of the larger grocery chains.

A points value is assigned to foods based upon the size of the portion, the number of calories, the amount of fiber and the quantity of fat in each serving. As a general rule, high fat foods have a high points value and high fiber foods have a low points value. The daily allowance for dieters is then dependent upon such things as body weight and the desired weight loss.

The points formula is as follows:

weight watchers formula

Where: p = Points | c = Calories | f = Fat Grams | r = Dietary fiber Grams

(Note: in the term (min{r, 4}) a maximum of 4 grams of fiber is used in the calculation. In other words, if the actual dietary figure is less than 4 this figure is used, however, where the figure is greater than 4 then 4 is used.

Here are just some examples of the points assigned to particular foods:

*Source: http://internationalweightwatchers.info/

Food Calories Fat (g) Carbohydrates Fiber Points
Medium Fries 450 22 57 5 10
Cheeseburger 330 14 35 2 7
Big Mac 590 34 47 3 14
Corn on the cob 140 2 34 2 3
Low-fat grilled
chicken pasta
873 8.9 134.3 10.3 17
Low-fat Asian
chicken salad
714 9 121 9.6 14
Low-fat brownie
sundae
326 3.2 72 4.6 6

Farfalle Pasta

Ingredients

Directions

  1. 1
    Set the pasta water to boil.
  2. 2
    Place zucchini in saucepan, cover with water, bring to a boil and cook till tender. Drain.
  3. 3
    Place mint, almonds, garlic and olive oil in a food processor. Mince finely.
  4. 4
    Add zucchini. Puree.
  5. 5
    Add salt and pepper to taste.
  6. 6
    Cook and drain the pasta, pour into serving bowl.
  7. 7
    Add zucchini mixture and toss well.
Nutrition Facts

Serving Size 1 (384g)

Recipe makes 4 servings

Calories 628
Calories from Fat 174 (27%)
Amount Per Serving %DV

Total Fat 19.4g 29%

Saturated Fat 2.6g 12%

Monounsaturated Fat 12.5g

Polyunsaturated Fat 3.2g

Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 55mg 2%
Potassium 903mg 25%
Total Carbohydrate 95.7g 31%

Dietary Fiber 7.5g 29%

Sugars 6.6g
Protein 19.6g 39%

detailed view...

how is this calculated?


Source: http://www.recipezaar.com/Farfalle-Pasta-With-Zucchini-Mint-and-Almonds-121988

Tuesday, December 30, 2008

Methods of Cooking Fat Low




Once we’ve figured out what kinds of things to shop for and eat, how do we practice low fat cooking? You can say goodbye to knobs of butter in the frying pan. Instead, try:
  • Broiling: A fast way to cook fish, meat and poultry, as the food is under a direct heat source. The fat from meat simply drains away into the bottom of the pan.
  • Braising: This is where food is cooked slowly in a small amount of liquid at low heat in a tightly covered pot – usually in the oven. You can brown the food beforehand if you like. Wine, broth or water are good braising liquids. This is a great way to cook tougher cuts of meat
  • Grilling: Outdoors or indoors. The fat drains away from the food
  • Marinating: Adds flavor and tenderizes meat. Great for preparing food for the grill or broiler
  • Microwaving: Be sure to turn food at certain intervals to ensure even cooking.
  • Pan-frying/searing: Another fast and efficient way to cook meat that seals in flavor.
  • Poaching: A great way to cook fish or chicken, by gently simmering in a flavored liquid.
  • Roasting: This can be done without using a great deal of oil, or by using broth to baste instead. Foil wrap can also be used to seal in moisture.
  • Sauteing: This allows us to cook food quickly in a small amount of hot oil. Make sure the oil is actually hot before the food is added, otherwise the food will absorb oil and become soggy.
  • Steaming: Great for fish and vegetables. Multi-level steamers allow a number foods to be steamed simultaneously.
  • Stir-frying Cut chicken, or beef, and vegetables into thin strips, lightly coat pan with oil and cook over high heat, stirring, and tossing. A wok is best for this.
Source : http://lowfatcooking.about.com/od/lowfatbasics/a/cookmethods.htm