by Eleanor
Godley

Finding nutrition inarestaurant

With
styles,
food seem to be taking over

today's busy life-
restaurants and fast

a good time of our
mealtimes. Many restaurants
serve large portions (more
than we'd eat at home) and
offer high calorie selections
loaded with saturated fats,
sodium and sugar.

But, according to Susan
Rapoport, author of
“Cooking Your Way to
Better Nutrition and Weight
Control,” you can still
control what you eat as well
as influence your family in
the right direction by making
wise food choices from the
menu.

Rapoport, a _ registered
dietician, is nutritionist for
the Executive Health
Section of the Department of

Tried broiling yet?
Burned it to a crisp? Oh,
yours didn’t cook enough?
Well, there are three safe-
guards when broiling that
people take for granted and
forget to tell about, but they
make all the difference.

First, make sure the rack
is in the proper position.
You want your food to be
about six inches from that
top element, so get out the
broiler pan, see how much
room it takes up, think of the

- food lying on it, and then try

to fix things with that in
mind.

Next thing is, preheat.
People have been known to
shove a steak in the oven and
then turn the broiler on. It
takes about fifteen minutes
to come up to heat, so until it
does, it’s fruitless to have
food in there.

Environmental Health at the
Cleveland Clinic Foundation
in Cleveland, Ohio.

She believes that how
wisely we eat and drink can
greatly affect our health.
Here are some of her
common sense, suggestions
to obtain the most nutrition
as well as avoid extra
calories when dining out.

elf you plan to eat out,
make a special effort to eat
wisely the rest of the day.

© Don’t select a restaurant
that conflicts with your
commitment to healthy
eating. “All-you-can-eat”
spots almost always
guarantee that you will eat
more than you should.

© Select plain foods from
the menu without sauces and
gravies.

¢ Watch portion sizes. If a

Item number three, leave
the door ajar. This prevents
cremation of your beautiful
steak or juicy salmon filet.
Some ovens have a built-in
catch that will leave the oven
door open a few inches — if
yours does not, double an
oven mitt and it as a
prop. “NS

There should perhaps be a
fourth injunction: choose
carefully what you expect to
broil. The process is very hot

and very fast, compared to.

frying and so on, so it stands
to reason you must use thin
things or tender things.
Steaks and filets of fish are
good candidates for broiling,
as is shiskebab, being small
pieces of tender things; also
things like halved tomatoes

and sugared, rummed
bananas. A lot of = stuff
doesn’t even have to be

serving is more than you
wish, ask for a doggie bag to
take it home.

* Choose broiled, baked,
roasted, poached or steamed
foods — anything but fried.

® Ask for salad dressings
“on the side” so you can
control the quantity used.

¢ Avoid the salt shaker.

e Choose lean meats,
poultry or fish.

e Avoid rich dinner rolls,
pancakes or waffles with
syrup on a regular basis.

e RequeSt fresh fruit for
dessert. If a rich dessert is a
“must”, share a serving.

¢ Choose your beverage
wisely.

“Fast foods can provide
part of your daily nutritional
needs if you choose
carefully.” says Rapoport.

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Cci1- Sunday News, October 18, 1981

roi In

turned, like fish for instance,
or the tomato halves. Just
keep a close watch, that’s
all, and use the timer.

Season a beefsteak both
sides before broiling, and in
the case of a fatless ten-
derioin a dab of butter won't
go amiss. With tomato
halves, salt and pepper and
grated cheese and bread
crumbs piled on, with a dab
of margarine. The fish needs
only to be painted with—a
mixture of lemon juice and .
melted margarine before and |
during and when turned.
Smear bananas with a paste |
of soft butter and brown
sugar flavored with rum or
cinnamon.

It's a quick way to cook
when you're in a hurry to get
out to your cooking class, .
and it’s good for you.

Call Nelson Yeomans!

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985-8738

(OPEN EVERY THURSDAY & FRIDAY NIGHT UNTIL 9)

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