Lose Weight Program > The foods by category continued

BREADS AND CEREAL PRODUCTS
Reasons why: Cereal products are excellent energy foods in that their starches furnish liberal carbohydrate calories, but they are relatively low in certain vitamins, except the whole-grain or fortified products.



Moreover, breads and pastries usually require butter to make them palatable, or cream and sugar in the case of breakfast cereals, and the calorie values of these accessories must be addeo. Breads need not be eliminated from reducing diets, except those designed for most rapid reduction, but should be used sparingly, and wherever possible the vitamin-fortified flours and breads, or whole-grain equivalents, should be chosen.



PIES, CAKES, PASTRIES

Here are some little troublemakers you may underestimate because they seem so innocent. But don't forget that a small size package can deliver plenty of calories -- look at that 450 calorie wallop packed by a slab of rntnce pie! One piece of pie, in the table below, is assumed to be a wedge 4 1/2 inches wide at the fat edge, cut from a standard pie of 9-inch diameter.



FATS, DESSERTS, SWEETS

For swiftest weight reducing it is best to pass up all concentrated sweets and sugars. Adequate carbohydrate is necessary for a balanced diet, but the reducer gets carbohydrates most advantageously from vegetables and fruits. Something sweet at the end of a meal will, however, help to satisfy the appetite. The best choice would be something from the fresh fruit list an apple, or half a grapefruit. But if you wish to "let go" occasionally on some of the more common desserts, this table gives you the calories you have to count.



NUTS

Nuts rank fairly high in good protein and are valued for B vitamins; unfortunately, most of them (except chestnuts) contain a great deal of fat. They are concentrated foods, a small nut representing a lot of calories. A gnawing appetite can often be brought to terms by nibbling a nut or two; still, they are nothing for an earnest reducer to toy around with. It's best to steel yourself against them when reducing is your object. Values given are, of course, for nuts minus shells or husks.




SOUPS

A cup of thin soup taken at the beginning of the meal fills the stomach temporarily and helps to make you satisfied with eating less of succeeding courses. Few foods vary more widely in calorie content for a given volume than soups. A thick, creamed soup is packed with calories; a thin broth has few. A great deal depends upon how much water the cook adds in preparation, and how much evaporates from long simmering. The table below gives calorie averages based upon two assumptions: that a cup of soup equals 7 ounces, and that the cook has been fairly generous in adding water to make the soups thinnish and thinning.



BEVERAGES AND JUICES

Fruit juices in general are excellent sources of Vitamin C, and a breakfast "chaser" of orange, grapefruit, or tomato juice can easily supply your daily needs for that vitamin. The "small glass" listed is an ordinary tomato-juice glass holding 4 ounces. A large glass is a household tumbler holding 7 1/2 to 8 ounces. Plain soda water has no calorie value; the average soft drink, however, has a base of sweet syrup rich in carbohydrate calories. Don't forget to count soft drinks if you consume them!

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