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1993-04-06
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9
COOKING MEASUREMENTS:
United States +
16 tablespoons = 1 cup 2 tablespoons = 1/8 cup
12 tablespoons = 3/4 cup 2 tablespoons + 2 teaspoons = 1/6 cup
10 tablespoons + 2 teaspoons = 2/3 cup
8 tablespoons = 1/2 cup 1 tablespoon = 1/16 cup
6 tablespoons = 3/8 cup 2 cups = 1 pint
5 tablespoons + 1 teaspoon = 1/2 cup 2 pints = 1 quart
4 tablespoons = 1/4 cup 3 teaspoons = 1 tablespoon
48 teaspoons = 1 cup
1 pound = 454 grams
1 fl oz = 28 grams
100 grams = 3.5 oz
CONVERSIONS FOR OUR FRIENDS IN CANADA, AUSTRALIA AND BRITAIN:
(U.S., Metric, Imperial)
Butter - 1 cup = 225 grams = 8 imperial oz
1 tablespoon = 15g = 1/2 imperial oz
Rice uncooked - 1 cup = 225 grams = 8 imperial oz
Rice cooked - 3 cups = 225 grams = 8 imperial oz
Nuts chopped - 1 cup = 115 grams = 4 imperial oz
DEFINITIONS:
Cholesterol- a waxy material used in many of the body's chemical processes
and required in correct amounts for good health. Too much cholesterol
in the blood encourages the development of heart and blood vessel
diseases. We get cholesterol in two ways: it is manufactured by the
body, and we absorb it directly from foods of animal origin. Animal
foods may need to be taken in moderation. There is no cholesterol
in foods of plant origin such as fruits, vegetables, grains, cereals,
nuts, legumes.
Saturated Fats- are fats that harden at room temperature. They are found
in most animal products and some hydrogenated vegetable products.
Saturated fats tend to raise the level of cholesterol in the blood
level and may therefore be restricted on a "prudent" diet.
Saturated Animal Fats- are found in beef, lamb, pork, ham, butter, cream,
whole milk, and cheeses made from cream and whole milk. All visible
fat should be removed from meat products, and low fat dairy products
should be consumed.
Saturated Vegetable Fats- are found in many solid and hydrogenated
shortenings and in coconut oil, cocoa butter, and palm oil (often
used in commercially prepared cookies, pie fillings and non-dairy-
milk and cream substitutes). READ LABELS CAREFULLY.
Polyunsaturated Fats (Oils) - are usually liquid oils of vegetable
origin. Oils such as corn, cottonseed, safflower, sesame seed,
soybean and sunflower seed are high in polyunsaturated fat. They
tend to lower the level of cholesterol in the blood. Be they are
fresh and keep them refrigerated.
Monounsaturated Fatty Acids- Fatty acids with one double bond, such as
oleic acid. Although previous research suggested that monounsaturates
had a neutral effect on serum cholesterol and ultimately CHD risk,
recent preliminary studies indicate that monunsaturates may actually
have a favorable effect.
NOTE: A fat is never completely saturated, polyunsaturated or mono-
unsaturated. It may be a little of each type, with one type pre-
dominating. A fat will be called polyunsaturated if it is composed
largely of polyunsaturated fatty acids.
Hydrogenated Fats- such as solid white or yellow shortenings, are
liquid fats changed to solid fats by a chemical process. Completely
hydrogenated fats are highly SATURATED and should be avoided or
used in moderation. Note: Most fast food chains and many commercial
food producers use hydrogenated vegetable shortenings to deep fry
their food products. This might affect such products as french
fries, chicken coatings and breading.
Fat Controlled Diet- is one in which the type and amount of fat in the
diet is controlled to achieve proper balance of polyunsaturated fats
to saturated fats. Cholesterol content of the diet is reduced and
calories are adjusted to achieve a normal weight.
Coronary Artery (Heart) Disease- The most common form of adult heart
disease in which main arteries of the heart (the coronary arteries)
have atherosclerotic deposits (largely cholesterol) and the normal
blood flow of the heart is impaired.
Eicosapentanoic Acid (EPA)- Special polyunsaturated oil found in fish
from very cold waters. May help reduce blood platelet aggregation
(clumping) and keep blood flowing smoothly i arteries.
Omega-3 Fatty Acids - Certain polyunsaturated fatty acids, including
EPA, DHA, and alpha-linolenic acid. Alpha-linolenic acid is converted
to EPA, a precursor of a class of prostaglandins that inhibit
platelet aggregation: DHA is synthesized from EPA.
RECOMMENDED DIET MODIFICATIONS TO LOWER BLOOD CHOLESTEROL:
Food Category Choose Decrease
------------- ------ --------
Meat/Fish Fish, poultry without Fatty cuts of beef, lamb,
skin, lean cuts of pork, spare ribs, organ
beef, lamb, pork or meats, regular cold cuts,
veal, shellfish sausage, hot dogs, bacon,
sardines.
Dairy Skim or 1% fat milk Whole milk: (4% fat)
(liquid, powdered, regular, evaporated,
evaporated), buttermilk condensed; cream, half and
half, 2% milk, imitation
milk products, most non-
dairy creamers, whipped
toppings.
Nonfat (0%) or low- Whole-milk yogurt
fat yogurt
Low-fat cottage cheese Whole-milk cottage cheese
(1% or 2% fat) (4% fat)
Low-fat cheeses, All natural cheeses (blue,
farmer or pot cheeses roquefort, camembert,
(all with 2-6 g. fat cheddar, swiss)
per oz.)
Low-fat or "light" Cream cheeses,
cream cheese, low- sour cream
fat or "light"
sour cream
Sherbet, sorbet Ice cream
Eggs Egg whites (2 whites Egg yolks
= 1 whole egg in
recipes), cholesterol
free egg substitutes
Vegetables Fresh, frozen, canned Vegetables prepared in
and fruits or dried vegetables and butter, cream, or other
fruits sauces
Grains Homemade baked goods Commercial baked goods
using unsaturated oils pies, cakes, doughnuts,
sparingly, angel food croissants, pastries,
cake, low-fat crackers, muffins, biscuits, high-
low-fat cookies fat crackers, high fat
cookies
Rice, pasta Egg noodles
Whole grain breads Breads in which eggs are
and cereals (oatmeal, major ingredient
whole wheat, rye,
bran, multi-grain)
Fats and Oils Baking cocoa Chocolate
Unsaturated vegetable Butter, coconut oil,
oils: corn, olive, palm oil, palm kernel
rapeseed (canola), oil, lard, bacon, fat
safflower, sesame,
soybean, sunflower
Margarine made from
one of the unsaturated
oils listed above
Mayonnaise, salad Dressings made with
dressings made with egg yolk
unsaturated oils
listed above
Low-fat dressings
Seeds and nuts Coconut
Source: National Cholesterol Education Program
CALORIES USED BY EXERCISE
Activity Approximate Activity Approximate
(1 hour) Calories Used (1 hour) Calories Used
Walking slow 2mph 150 Mow lawn (power) 250
Walking med 3mph 300 Mow lawn (hand) 300
Walking fast 5mph 480 Swimming (medium) 400
Golf w. power cart 200 Swimming (fast) 700
Golf carrying bag 360 Gardening (light) 240
Typical housework 300 Gardening (heavy) 500
Scrubbing floors 360 Wood chopping/saw 500
Bowling 300 Handball 550
Bicycling slow 6mph 300 Squash 600
Bicycling med 8mph 400 Badminton 350
Bicycling fast 12mph 600 Disco Dancing 600
Tennis (doubles) 360 Aerobic Exercise 600
Tennis (singles) 480 Hill Climbing 500
Ice/roller skating 420 Table Tennis 360
Jogging slow 5mph 600 Volleyball 350
Jogging fast 6+mph 700 Lying /sleeping 80
Alpine Skiing 600 Sitting 100
Cross Ctry Skiing 1200 Driving a car 120
Standing 140