Sane Reducing Diets.~

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1 Sane Reducing Diets.~ How to PianThem University of Illinois College of Agr.iculture: Agric.ultural ~xperiment Station and Extension Service Circu lar 433

2 CONTENTS PAGE FOODS TO USE GENEROUSLY IN A REDUCING DIET.... FOODS TO USE SPARINGLY IN A REDUCING DIET... 4 REDUCING MENUS FOR ONE WEEK... ".... REASONS FOR OBESITy DANGERS IN OBESITy... 8 EXTREME METHODS OF WEIGHT REDUCTION HARMFUL... 8 MENUS TESTED IN DIET EXPERIMENTS CALORIE CHART Urbana, Illinois April, 1935 Printed in furtherance of the Agricultural Extension Act approved by Congress May 8, H. W. MUMFORD, Director, Extension Service in Agricldlture and Home Eco!l.Omics, University of Illinois

Sane Reducing Diets- and How to Plan Them By HARRIET T. BARTO, Assistant Professor of Dietetics T HERE IS NO MAGIC in the methods by which weight is lost. Jl :here are no safe short cuts.

It is entirely possible to lose weight and at the same time to enjoy meals that look and taste appetizing and are ample enough to prevent a feeling of dissatisfaction and hunger.

3 Sane Reducing Diets- and How to Plan Them By HARRIET T. BARTO, Assistant Professor of Dietetics T HERE IS NO MAGIC in the methods by which weight is lost. Jl :here are no safe short cuts. The principles used in planning a reducing diet are simple. A sane reducing diet differs from an adequate diet for a person of so-called normal weight only in the number of calories it supplies. It is entirely possible to lose weight and at the same time to enjoy meals that look and taste appetizing and are ample enough to prevent a feeling of dissatisfaction and hunger. Adhering to the diet is the difficulty. This requires will power, for which there is no substitute. In any diet that one expects to follow for more than a short time, there are some kinds of food that must be present to safeguard health. Foods that build and maintain bone, muscles, nerves, glands, blood, digestive juices, and other gland secretions, and those that regulate and coordinate the work of all the body cells are just as necessary for the overweight person as for the normal person. The foods that perform these functions are those that contain protein, minerals, and vitamins, and they should be supplied in reducing diets in the same quantities as in an ordinary well-balanced diet. The loss of a considerable number of pounds of weight requires several months at least, and deficiencies in dietary essentials during this period may seriously affect health. Foods to Use Generously in a Reducing Diet The frequent use of vegetables is very desirable in any diet. Such vegetables as asparagus, beet greens, broccoli, cabbage, cauliflower, celery, chard, cucumber, eggplant, endive, leeks, lettuce, onions, peas, radishes, romaine, salsify, spinach, string beans, or water cress may be used in any desired amount. These vegetables must be served without much butter or rich sauce and with not more than 1 level tablespoon of salad dressing a day. The usual mayonnaise or cooked dressings furnish too many calories to permit their unrestricted use, but a palatable and satisfactory substitute can be made with plain unflavored mineral oil, following the ordinary recipe for mayonnaise. It tastes and looks like good mayonnaise made with salad oil. Its caloric value is negligible. 3

4 4 CIRCULAR No. 433 Tomatoes, green vegetables, and ),ellow vegetables, such as carrots, rutabagas, and squash, will make up, at least partly, for the lack of vitamin A which would be supplied in ordinary diets by butter and cream. Two servings of fruit a day should be chosen from the following list: apples, apricots, blackberries, blueberries, cantaloupe, cherries, grapefruit, oranges, peaches, pears, prunes, raspberries, rhubarb, strawberries, and watermelon. These fruits should be prepared with little or no sugar. They may be served plain, in mixed fruit salads, or in fruit gelatin desserts. If canned fruits are used, they should be well drained to remove as much as possible of the sirup. Some raw vegetable and fresh raw fruit should be eaten daily to provide vitamin C. One pint of whole or skimmed milk or buttermilk daily will supply as much calcium as is needed by an adult. One or two servings of lean meat, fish, or poultry daily should be used in a reducing diet. Beef, lamb, ham, or roast pork may supply the lean meat. Meat should be roasted, broiled, or boiled, never fried. Eggs are valuable as a source of protein and minerals and vitamins. A small amount of whole grain bread or cereal may be included in a reducing diet. Not more than one-half tablespoon of butter should be used daily. Clear soup-bouillon, consomm e, tomato bouillon, or clam brothwithout crackers, may be used at both luncheon and dinner. Such soup supplies very few calories and is filling. Foods to Use Sparingly in a Reducing Diet Concentrated foods, such as bread, potato es, sweets, and fats, furnish a relatively large number of calories and should be used only in small quantities in reducing diets, in order to keep the total energy value of the day's meals low. It is neither necessary nor desirable, however, to eliminate such nutritious and palatable foods from the diet. The reduction in the amount of concentrated foods will be less noticeable if generous quantities of bulky foods, such as lettuce, cabbage, and other fibrous vegetables, and of tomatoes, citrus, and other watery fruits are substituted for them. Most people who are overweight are accustomed to eating large meals, usually fairly rich in fat. This gives a sense of fullness, due to tension in the stomach, and a feeling of satisfaction, due in part to the fat. By substituting bulky foods for concentrated ones, the size of the meals appears to be about the same, tho the calorie intake is actually less.

SANE REDUCING DiETS s REDUCING MENUS FOR ONE WEEKI First Day Grapes, about 2S Coddled egg, 1 Broiled bacon, 2 slices Whole milk, 1 glass Coffee (black) Roast chicken, 3 thin slices (3 oz.

t: tablespoon French dressing Canned apricots, 2 halves SUPPER Cold sliced chicken, 2 small slices Celery and carrot sandwich, 1 small Sliced orange, 1 Whole milk, 1 glass Second Day Grapefruit, 0

5 SANE REDUCING DiETS s REDUCING MENUS FOR ONE WEEKI First Day Grapes, about 2S Coddled egg, 1 Broiled bacon, 2 slices Whole milk, 1 glass Coffee (black) Roast chicken, 3 thin slices (3 oz.) Cranberry sauce, I tablespoon Cauliflower, ;4 small head String beans, 0 cup Hearts of lettuce, 1 large serving with ;v.t: tablespoon French dressing Canned apricots, 2 halves SUPPER Cold sliced chicken, 2 small slices Celery and carrot sandwich, 1 small Sliced orange, 1 Whole milk, 1 glass Second Day Grapefruit, 0 medium One baked egg with grated cheese Whole milk, 1 glass Coffee (black) LUNCHEON Broiled meat patties, 20 oz. Brussels sprouts, 1 cup Tomato salad, 1 small tomato on 3 leaves of lettuce: with lemon juice or vinegar Whole milk, 1 glass Broiled sirloin steak, 1 medium serving (3 oz. of lean meat) Mashed potatoes, ;4 cup made with 0 tablespoon butter Celery curls, 2 Lettuce salad, 1 large serving: with mineral oil mayonnaise or French dressing Canned peaches, 2 small halves Third Day Sliced orange, 1 Poached egg, 1 Buttered whole wheat toast, 0 thin slice with 0 teaspoon butter Whole milk, 1 glass Coffee (black) IThis diet furnishes approximately 1,000 calories and SS to 60 grams of protein a day. NOTE.-All measurements in cups and t~lespoons are level.

) Stewed celery, 3 cup Asparagus salad, 1 serving (6 to 8 tips on lettuce) with mineral oil dressing Baked custard, 12 cup Fourth Day Cantaloupe, 12 small Boiled egg, 1 Buttered whole wheat toast, 12

6 6 CIRCULAR No'. 433 LUNCHEON Cheese souffie, 1 serving (about 312 oz. or 2 large serving spoonfuls) Peas, 12 cup Cabbage slaw, % cup with sour cream dressing (using cream from day's milk) Canned pears, 2 halves Pot roast of beef, 2 slices (3 oz.) Stewed celery, 3 cup Asparagus salad, 1 serving (6 to 8 tips on lettuce) with mineral oil dressing Baked custard, 12 cup Fourth Day Cantaloupe, 12 small Boiled egg, 1 Buttered whole wheat toast, 12 thin slice with ;4 teaspoon butter Whole milk, 1 glass Coffee (black) LUNCHEON Green pepper stuffed with meat, 1 Creamed cucumber, 12 cup Bread, 12 thin sjice with ;4 teaspoon butter Fruit cup, 3 cup (grapefruit, apple and peaches) Whole milk, 1 glass Broiled liver, 2 slices (3 oz.) Stewed lima beans, ;4 cup Sliced tomatoes, 1 medium Carrot and pineapple salad in gelatin, 12 cup with mineral oil dressing Vanilla ice cream, ;4 cup Coffee (black) Fifth Day Sliced orange, 1 medium Coddled egg, 1 Whole milk, 1 glass Coffee (black) LUNCHEON Jdlied shrimp and tomato salad, 1 serving with mineral oil dressing Cabbage au gratin, 3 cup Whole milk, 1 glass

7 SANE REDUCING DIETS 7 Broiled beef tenderloin, 1 medium serving (3 oz.) Riced potatoes, 0 cup Pickled beet salad, S small beets on 3 leaves of lettuce Baked apple, 1 medium Coffee (black) Sixth Day Fresh peach, 1 large Baked egg, 1 Buttered whole wheat toast, 1 thin slice with ;.4 teaspoon butter Whole milk, 1 glass Coffee (black) LUNCHEON Consomme, 3 cup Dry toast, 0 thin slice Puffy omelet, 1 small (using 1 egg) Apple, raisin, cabbage salad, % cup with sour cream dressing (using cream from day's milk) Broiled haddock, 1 medium serving (3 oz.) Buttered peas and carrots, 1 cup with 0 tablespoon butter Pear and cottage cheese salad, 0 pear and 1 tablespoon cheese with mineral oil or French dressing Saltine, 1 Whole milk, 1 glass Seventh Day Fresh plums, 3 medium Poached egg, 1 Whole milk, 1 glass Coffee (black) LUNCHEON Rutabagas au gratin, 1 cup Hot pickled beets, S small Hearts of lettuce salad, 1 large Cottage cheese balls, 2 tablespoons. Whole milk, 1 glass Broiled pork tenderloin, 1 medium serving (3 oz.) Parsley potatoes, 0 medium with 1 teaspoon butter Tomato aspic salad, 1 serving (0 cup tomatoes) with mineral oil mayonnaise Fresh grapes, about 2S

eat too much to maintain a so-called normal, or optimal, weight or they exercise too little, or both.

8 8 CIRCULAR No. 433 Reasons for Obesity Most obese persons are overweight because their intake of energy, measured in calories of food, is greater than their ()utput of energy in muscular work; that is, they either eat too much to maintain a so-called normal, or optimal, weight or they exercise too little, or both. Any surplus of calories, whether in the form of sugar, starch, fat, or protein, will add to the body's supply of fatty tissue. The way to get rid of undesired fat is to make the body use it as a source of energy for activity, in other words, burn it for fuel. This is accomplished by cutting the calories supplied by food to less than the amount needed by the body. The deficit will be met by body fat. The greater the reduction in energy intake, the faster will the fatty tissues be burned, with consequent loss of weight. It is easier, and requires less self-denial, to prevent the accumulation of fat than to lose it after it has been acquired. Dangers in Obesity A large surplus of body fat is not only a detriment to an attractive appearance, but is also a menace to health. Physicians say that obesity increases the risk in operations and in pneumonia and is ~n added handicap to a person suffering from high blood pressure, hardening of the arteries, or heart disease. Statistics show that diabetes is much more common in overweight persons than in those of normal weight, and that it is increasingly apt to develop as the obese man or woman grows 0lder.1 Another serious disadvantage of overweight is the greater physical effort required to perform muscular work and the noticeably decreased endurance of the obese. Extreme Methods of Weight Reduction Harmful Noone would question the wisdom of preventing a large accumulation of fat or of removing it when it is already present, but unfortunately some people, in their attempts to keep or attain a slender figure, have made themselves seriously ill. This is especially true of those who have resorted to extreme methods of weight reduction which promised quick results, either using drugs without the advice of a physician or restricting themselves to a diet of two or three foods, or to mixtures of foods which furnish too little of some of the essentials of an adequate diet. ljoslin, E. P. "The Treatment of Diabetes Mellitus." 1928.

SANE REDUCING DIETS 9 Fat cannot be melted away by ointments applied to the skin or washed away by substances dissolved in the bath water. Drugs used externally are useless.

resort to semi-starvation or to peculiar combinations of food entirely unlike an ordinary diet in order to lose weight.

9 SANE REDUCING DIETS 9 Fat cannot be melted away by ointments applied to the skin or washed away by substances dissolved in the bath water. Drugs used externally are useless. If they are used internally, they may be dangerous and should never be taken unless they are prescribed by a doctor. It is not necessary to. resort to semi-starvation or to peculiar combinations of food entirely unlike an ordinary diet in order to lose weight. The only advantage that a diet made up of only two or three foods could have over a more varied diet is that it would be easier to measure the amount of food allowed, but this advantage would be more than offset by the monotony of the meals and by the fact that some essentials of an adequate diet would be lacking or would be present in less than the optimal amount. Rapid weight loss is usually unwise and should never be undertaken without the advice and supervision of a physician. Losing at a moderate rate (1 to 2 pounds a week), especially when reduction is advised by a doctor, and when it is achieved by following a properly planned diet, is safe. Weight reduction is always dangerous, however, for those not really overweight. This applies particularly t,o' women under thirty and to girls of high school age who sometimes confuse a desirable and healthy plumpness with obesity. Menus Tested in Diet Experiments The menus that are given on pages 5 to 7 were used in studies made during 1929 to 1932 on the effect of diet on overweight women students at the University of Illinois. Forty-four students were voluntary subjects of an experiment conducted by staff members of the departments of Home Economics and of Physical Education for Women and the medical adviser to women. The students selected were from 12 to 115 pounds over the accepted weight standard for women of their age and height. Some of them ate at college dormitories, sorority houses, or at boarding clubs; a few lived at home; the rest bought their food in cafeterias and restaurants. During the period of observation each woman was weighed once a week, and a record of the food that she had eaten during the week was inspected. Twice a week the women exercised for 30-minute periods under the supervision of a member of the staff of Physical Education for Women. Several times during the experiment, as well as at the beginning and the end, they were examined by the medical adviser to women.

10 CIRCULAR No. 433 N one of the women complained of feeling hungry during the experiment. At no time did they suffer loss of strength or feel discomfort due to the diet.

The first ten girls under observation were from 23 to 99 pounds overweight. All of them lost weight on the diet, one of them lost 5Vz pounds in 5 weeks, and one lost as much as 29 pounds in 17 weeks.

10 10 CIRCULAR No. 433 N one of the women complained of feeling hungry during the experiment. At no time did they suffer loss of strength or feel discomfort due to the diet. On the contrary, they improved in health as well as in appearance. The longer they restricted themselves to the diet, the easier it became to use the self-control necessary to follow it. The first ten girls under observation were from 23 to 99 pounds overweight. All of them lost weight on the diet, one of them lost 5Vz pounds in 5 weeks, and one lost as much as 29 pounds in 17 weeks. The next series of subjects (twenty in number) were 12 to 89 pounds overweight. One girl lost 48Vz pounds in 20 weeks. Only one failed to lose at all. The largest weekly loss was an average of 4 pounds a week for 6 weeks. Fourteen women next observed for periods of 20 to 24 weeks ranged from 31 to 115 pounds above the accepted weight standards. Again, almost all of them lost weight by following the diet prescribed. The greatest total loss for any subject was 64Ys pounds in 24 weeks ( an average 0 f 271 pounds a week), which included a maximum loss of 6Ys pounds during the first week of dieting. This girl, who was 18 years old, weighed 218 pounds when she began to diet and in 24 weeks had reduced her weight to 154 pounds. She had set her heart on reaching 145 pounds, and in a few more weeks she attained this goal. In the last three series of experiments a closer check than was at first possible was made of the amount and kind of food eaten. For 3 weeks each year the young women lived on a diet in which all the food was weighed and analyzed and prepared for them. The list of foods from which the students were permitted to choose when they were not eating the weighed diet included those foods given on pages 3 and 4 and in the menus on pages 5 to 7. During the three weeks each year in which the diet was prepared and weighed, the menus for each day furnished approximately 1,000 calories and 55 to 60 grams of protein. Each person received the same amount of food. On this diet most of the women lost between 1Vz to 2 pounds a week. For larger or more active persons than these students, or for those who feel that it is wiser to lose weight more slowly, the caloric value of the meals is easily increased by adding mof(' hread, hutter, potatoes, or meat.

SANE REDUCING DIETS 11 FOODS RECOMMENDED IN REDUCING MENUS Food Measure Calories (approximate) Apples, baked with Vz tablespoon sugar.. 1 very small Apples, raw... 1 medium 80 Applesauce.

.. Vz cup 16 Beef, pot roast, lean... 1Vz oz. Beef, round, lean, broiled...11/z oz. Beef, sirloin, lean, broiled...2}4 oz. 1 Beef, tenderloin, broiled...3 oz. 1 Beet greens, cooked.

11 SANE REDUCING DIETS 11 FOODS RECOMMENDED IN REDUCING MENUS Food Measure Calories (approximate) Apples, baked with Vz tablespoon sugar.. 1 very small Apples, raw... 1 medium 80 Applesauce...Vz cup 130 Apricots, canned...2 halves Asparagus...5 large tips 15 Bacon, broiled crisp...2 slices 65 Beans, lima, boiled or canned... Vz cup Beans, string cut, boiled or canned... Vz cup 16 Beef, pot roast, lean... 1Vz oz. Beef, round, lean, broiled...11/z oz. Beef, sirloin, lean, broiled...2}4 oz. 1 Beef, tenderloin, broiled...3 oz. 1 Beet greens, cooked... Vz cup 22 Beets, sliced, cooked... Vz cup Blackberries, fresh.... Vz cup Blueberries, fresh... Vz cup Bread, white... l thin slice Bread, whole wheat...1 thin slice Broccoli...4 stalks Brussels sprouts...1 cup Butter... 1 pat (Vz tablespoon) Buttermilk... Vz pint 88 Cabbage, boiled cup Cabbage, raw, chopped... }4 cup 20 Cantaloupe Vz small Carrots, sliced, boiled... Vz cup 30 Cauliflower...2 small pieces Celery... Vz cup, ;4-inch pieces 13 Chard...1 large serving of leaves 30 Cheese, American...1 oz. 1 Cheese, American, grated tablespoon 33 Cheese, cottage... Vz cup 160 Cheese souffle Vz cup 106 Chicken, baked...3 oz. (3 thin slices) Cherries, fresh... Vz cup Coffee, black, with no sugar... 1 cup None Cranberry sauce...1 tablespoon 45 Cream, 18Vz percent fat....1 tablespoon 30 Cream, 40 percent fat....1 tablespoon 60 Cucumber cucumber, 9 inches long Custard, baked... Vz cup 1 Eggplant...1 slice, 4 inches diameter, Vz inch thick 17 Eggs...1 medium Endive...1 stalk, 6 inches long 8 French salad dressing...1 tablespoon Fruit gelatin... VZ cup Grapefruit... Vz medium Grapes, fresh... medium Haddock, baked or broiled...3 oz. 85 Ham, baked, boiled, or broiled...3 oz. 2 Ice cream, vanilla or fruit flavor... Vz cup Lamb chops, lean, broiled oz. (lean meat of 2 chops)

12 CIRCULAR No. 433 FOODS RECOMMENDED IN REDUCING MENUS-(Concluded) Food Measure Calories (approximate) Lamb, roast, lean, broiled...3 oz. (2 thin slices 3 by 4 inches) 166 Leeks.

..1 tablespoon Almost none Milk, skimmed...1/2 pint 88 Milk, whole... Vz pint 170 Onions....1 medium Orange... l medium 80 Peaches, canned...2 small halves Peaches, fresh.

12 12 CIRCULAR No. 433 FOODS RECOMMENDED IN REDUCING MENUS-(Concluded) Food Measure Calories (approximate) Lamb, roast, lean, broiled...3 oz. (2 thin slices 3 by 4 inches) 166 Leeks leeks, 5 inches long 45 Lettuce... 1,4 large head (4Vz oz.) Lettuce...1 large leaf 2 Liver, broiled...2% oz. Mayonnaise made with salad oil...1 tablespoon Mayonnaise made with mineral oil...1 tablespoon Almost none Milk, skimmed...1/2 pint 88 Milk, whole... Vz pint 170 Onions....1 medium Orange... l medium 80 Peaches, canned...2 small halves Peaches, fresh medium 35 Peas, fresh cooked or canned... Vz cup 68 Pears, canned...2 medium halves Pears, fresh... l medium Pepper, green l medium 10 Pineapple, crushed, canned... 1 tablespoon Pineapple, sliced, canned...1 small slice Plu!ns, canned...l medium Plums, fresh... 1 medium Potatoes, white, baked or boiled...1 medium Potatoes, white, mashed... 1,4 cup Potatoes, white, riced... Vz cup 57 Pork tenderloin, broiled...3 oz. 200 Prunes, stewed without sugar...3 to 5 medium Radishes...6 small 16 Raisins...1 teaspoon seedless or 2 teaspoons seeded 15 Raspberri~s, fresh... Vz cup 44 Rhubarb, stewed and sweetened... Vz cup Rutabaga, mashed... Vz cup 8S Salmon.... Vz cup Salsify... Vz cup (3 oz.) 85 Saltines cracker 17 Shrimp...% cup 38 Soup, clear meat broth... Vz cup 13 Spinach, boiled or canned... Vz cup 20 Squash. '"... '"... Vz cup Strawberries, fresh...~ cup Sugar, granulated... l teaspoon 17 Tea, clear, without sugar...l cup None Tomatoes, canned... Vz cup Tomatoes, fresh... l small Tuna fish, canned... Vz cup Watercress...1 bunch, 3 inches diameter 20 Watermelon... '"...1 slice, 6 in. diameter, % in. thick NOTE.-The caloric values given for the foods in the above list are based on data from Rose, M. S., "Laboratory Handbook for Dietetics," 3d ed., 1929; Circ., "Proximate Composition of Fresh Fruits," U. S. Department of Agriculture; and Circ. 146, "Proximate Composition of Fresh Vegetables," U. S. Department of Agriculture. 10M S 6M

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