Professional Documents
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THE
CALORIES
CATHERINE JONES and ELAINE TRUJILLO, RD, LD
Introduction by Malden
IN
The Toolkit You Need To Make Smart Calorie Decisions Every Day
OUT COOKBOOK
Nesheim
THEEXPERIMENT
N EW YO R K
this caused me to eat less, about twenty percent less than my previous intake, and to exercise more. I was not dieting. I was eating smarter, healthier, and the results were amazing. This is not a fad diet book: one that occupies the hot seat for a year and then fades away when the next hip-diet comes along. Its a supremely practical health-based cookbook for everyone, singles and families, looking to improve on what they eat, how much they eat, and how many calories they burn off. No food groups have been eliminated. My plan is not low-carbits smart carb. Its not low-fatit uses healthy fats in moderation. And, its not high proteinit advocates for lean proteins in appropriate amounts, with lots of vegetable protein sources. You will see that no strict menus or diet plans need to be adhered to. The goal is for you to create your own menus to suit you and your familys individual calorie needs and eating habits. Ive read my share of diet books, followed the prescribed diets for two weeks (usually while cooking separate meals for my family), and then shelved the books, where they continue to collect dust today. Yes, I lost a bit of weight, but as most folks have experienced, after stopping the diet, a few weeks later the weight comes right back on. This cookbook offers a lifestyle plan, one that will empower your to make the smartest choices every time a food decision needs to be made. My goal with Calories In, Calories Out Cookbook is to change the way you cook, eat, drink, and exercise. Admittedly, it will take more time to produce a homemade meal, to pack lunch for work or school and to go to the gym, jog, walk, or practice yoga or Pilates. But your efforts will pay off. I guarantee they will. Every positive lifestyle change you make is an investment in your health and overall wellbeing.
WHO AM I FEEDING?
When it comes to food, I divide the world into two general camps: those who feed themselves, and those who get fed. Julia Child summed it up beautifully in the words: I was thirty-two when I started cooking; up until then I just ate. If you do not or cannot cook for whatever reason, and you are extremely lucky (extremely lucky!) you get fed healthy, delicious homecooked meals everyday by someone who loves you. My family is an example of this extremely lucky group. They are thankful, which I appreciate. If you eat out for most of your meals, you fall into the second camp, and you run a much higher risk of losing control of your calorie intake and general health. All this said, most people fall somewhere in between the two camps. My goal is to get you to move more towards the rst camp of home cooking most of your meals, and once you are there, to keep you there. So, who am I feeding everyday? Lets start with myself. I am fty, slim, and generally t and exible. I practice yoga and exercise at least three times a week. As a food writer, cookbook author, and ambassadors wife with myriad social obligations, my life orbits around food. I am surrounded by it everyday. I spend many hours in the kitchen, cooking for my family, recipe developing and testing, and organizing official functions when I am living overseas. I am faced with temptation every time I open the refrigerator or cupboards. At my desk, I write about food, often salivating as I re-taste dishes in my mind. I love healthy, fresh, simple food bursting with avor. The more avorful the meal is, the less I tend to eat, and the more satised I feel. I follow a mostly vegetarian diet. I eat seafood, and some
white meat, but almost zero red meat. I will have a bite of steak or lamb just to try it. And, yes, I do splurge every once in a while. Homemade cupcakes, cookies, and ice cream are my sweettooth downfalls. My husband, Paul, follows a very healthy diet. He relies on me to prepare all of his meals. While he has mastered the art of diplomacy, his kitchen skills are remedial at best. He eats his big meal at lunch, and dines on toast and a wedge of cheese or plain pasta with Parmesan accompanied by a glass of wine for dinner. A few years ago, he switched to a midday main meal, which he claims has resulted in his feeling more energized throughout the day and sleeping better at night. He exercises at least one hour every day, almost without fail. Weight has never been an issue for Paul. Like me, he eats mostly sh and chicken, and on a very rare occasion, he likes a good grilled steak or lamb chop. Feeding my daughter Allie is where things begin to get a little tricky, but its a challenge Ive wholeheartedly embraced. Shes seventeen, a tennis player, and since thirteen, she has been a pescetariana vegetarian who eats seafood. Because she wants to stay in shape, my biggest challenge is making sure that every calorie she eats is nutrient dense. She has embraced good health and shows amazing discipline for a teenager. She does some form of exercise everyday, either tennis, running, or yoga. Simply put, she inspires me, and her friends, too. They used to playfully tease her about her salads, veggie burgers, sprouts, and whole grain lunches, now they ask her to share. My teenage son, Hale, is active in sports and loves fried foods, but with a bit of grumbling, hes learned to forgo the greasy stuff and instead eat baked or grilled chicken, sauted shrimp, grilled salmon, and other healthy dishes the rest of us enjoy. Occasionally, greasy foods come into play. I
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included a crispy sh stick recipe just for him, and possibly for your nicky sh eaters, too. I want Hale to eat sh, and this is his preferred way of eating it for now. He also likes the Salmon Cakes on page 000 with the Homemade Tartar Sauce on page 000. Growing rapidly, he can afford the highest calorie intake in the family, so hes the only one who eats dessert daily. He claims that he has a special compartment in his stomach for dessert that never gets full. As Ive illustrated here, feeding a family can be a complicated and frustrating business, even for a professional cook. Children have different calories requirements that continuously change as they grow. Their tastes change, too. Parents have their own calorie needs, trending downward as they age. So, with all of these age groups in mind, I have set forth to come up with a collection of 200 appealing recipes that will satisfy a broad range of tastes and calorie needs. I hope you, your family, and everyone else around your table enjoys them.
to contribute to this book. Understanding the World of Calories begins on page 000; His overview will teach you what a calorie is, how they are measured, how our bodies use them, and how many we require. His words will hopefully help clarify the complicated subject of calories and help motivate you to pay closer attention to your diet and health. You may need to read this section twice to absorb all of the information. It took me a while to grasp it. Elaine, Malden, and I would certainly love to see America become a nation of healthy and t people again. I say again, because in the past, we were healthier. Statistics prove it. In fact, the whole world was healthier. Heart disease, diabetes, cancer, auto-immune and inammatory diseases, and obesity were nowhere near the steadily climbing rates that we see today, especially among the young. There was a time when people used to walk, bike, and simply move around more. Kids played outside without being told to. We werent all glued to our multiple screens for endless hours. It was the era before fast food, junk food, and super-sized everything came into being. We ate less and moved more. Today, temptation calls from every direction: you cant escape it. Images of food, food bargains, and people eating randomly pop up on smart phones, TVs, and on our computers. They hail from fast food signs, ads on billboards, magazines, and the airwaves. Temptation lurks in every Cinnabunscented airport and rest stop along the highways. FYI: One Dunkin Donuts cinnabun is 510 calories with 15 grams of fat. Thats almost two hours of walking and only slightly less jogging. VERIFY Its just not worth it. You cant ignore bad health. It eats at your wallet, your time, your work, and your energy. It takes away from your ability to do the fun things in life. Parents have an additional obligation to keep their children healthy. Setting a good
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example and offering healthy options at the earliest age possible will prepare children for the future when they eventually make their own decisions. It is one of the most worthwhile investments you can make.
and their calorie values. Calorie Cuts tell you how to cut calories from the recipe if you want or need to.
COOKING AT HOME
The fact remains that we require daily food to fuel our bodies. Choices have to be made at least three times a day, if not more. Nothing beats homemade meals, especially nourishing ones. That said, with my unique approach to Calories In Calories Out, Ive tried to make your life in the kitchen as painless as possible. For easy access to the calorie counts of the recipes, I divided them by their calories content into three color-coded sections: Part One has the recipe with 0 to 199 calories per serving; Part Two the 200 to 299 recipes; and Part Three the 300 to 399 recipes. No recipe is more than 399 calories. The highest is 398 calories to be exact! The good news is that most of the recipes fall into the 0 to 199 calorie-range, and the 300 to 399 calorie-range has the least. Within each section, the recipes are arranged by subject (breakfasts, soups, salads, whites meats, seafood, etc.) in ascending order of their calorie-count. This system, I hope, will help you decide what to cook and eat for breakfast, lunch, dinner and snacks, based on your daily calories needs, taste preferences, and budget. To further expand your calorie awareness, each recipe comes with four useful bits of information:
breakdown of each recipe, including diabetic exchanges. Calories Out gives exercise values for men and women to burn off the calories contained in that dish.
Practical Shopping and Cooking, following Dr. Nesheims overview, shares my kitchen philosophy and gives you advice on shopping and cooking. It also lists the How-To Tips scattered throughout the text; tricks of the trade Ive gleaned over many decades of cooking both professionally and at home, and from my extensive travels around the globe. The Essential Pantry lists every ingredient used in this book. I made sure that each ingredient appear multiple times in the recipe collection so you dont buy a funky spice that you only use once a year. Essential Equipment is basically a peek inside my kitchen. I share my equipment line-up and how I use my gizmos and gadgets. At the back of the book, you Ingredient Notes and Recommended Brands explains some of the less familiar items in the Essential Pantry. Frequently Asked Questions addresses common issues, and an awesome Appendix, compiled by Elaine is lled with hundreds of common foods and their calorie, protein, fat, carbohydrate, and diabetic exchange values. I wrote this book with my brother Mark in mind, and you, too. My guiding principal while developing the recipes was to focus on taste rst and foremost, and then to reduce the calories and fat as much as possible. I believe in keeping things natural, real, and simple. No articial ingredients are called for is in this book. The calorie and exercise values accompanying each recipe, and the calorie lists in the Appendix, are certainly not intended to make you feel guilty, not at all. Please dont read them with a sense of dread. They are there to empower you.
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To increase your calorie awareness so you can better meet your optimal calorie intake. I would love to hear your stories about your positive lifestyle changes, improved eating habits, portion control tricks, motivation secrets, exercise tips, and anything else. It would give me tremendous pleasure and satisfaction to know that you are cooking and enjoying my recipes. Please drop me a note at catherinejonescooks.com.
Working together we can all inspire each other for a healthier tomorrow. As the ancient Chinese philosopher Lao-tzu wrote: A journey of a thousand miles begins with a single step. Its never to late to change. You can do it. You must do it. For yourself. For your children and grandchildren. And, for the health of future generations. Catherine Jones
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UNDERSTANDING
bodies use them. I have spent my life studying, teaching, and carrying out research on aspects of human and animal nutrition. I grew up on an Illinois farm, studied agriculture at the University of Illinois, and obtained a PhD in Nutrition and Biochemistry from Cornell University, where I have spent my entire academic career. Early in my education, I had the opportunity to study with H. H. Mitchell at the University of Illinois, Champaign-Urbana. He introduced me to the principles of energy metabolism that are a foundation of the science of nutrition. I hope I can provide some of that background to help readers understand calories and to see how useful an understanding of energy concepts can be in planning our daily lives.
provided by a food can be captured by burning it completely to carbon dioxide and water in the presence of oxygen in an instrument called a calorimeter. This is termed the gross energy of the food. Living systems were found to conform to the laws of physics, notably the rst law of thermodynamics, which states that energy can neither be created nor destroyed, but can only change form. This precept explains how metabolism can convert energy from food into: 1) heat, 2) energy to build body tissue, 3) electrical energy for nerve transmission, and 4) the work of muscles. Energy not used for immediate purposes can be stored by the body, primarily as fat.
One gram is a very small unit, about 1/4 teaspoon, so nutritionists measure food calories in units 1000 times greater, called a kilocalorie, which refers to raising the temperature of a kilogram of water one degree centigrade under these conditions. This means that 100 kilocalories can raise the temperature of a liter of water (1.06 quarts) from 0 degrees to the boiling point. This seems like a lot of heat, especially when a single cheeseburger can have 600 kilocalories. Our blood doesnt boil after eating the cheeseburger because our body metabolism doesnt release the heat all at once. We use that heat in small increments of energy to help us maintain body temperature, power the digestion of our food, make our brains function, build body tissue, or move our muscles. Any energy not used immediately is stored mainly as fat so we can use it later when we are not eating.
WHAT IS A CALORIE?
If you search the internet, one denition of a calorie you may nd is that they are tiny creatures that live in your closet and sew your clothes a bit tighter every night! Science however, demands something more precise. The official denition of a calorie that is used by chemists is: One calorie is the amount of heat energy needed to raise the temperature of one gram of water by one degree centigrade, from 14.5 to 15.5 degrees at one unit of atmospheric pressure. To add to the confusion of the denition, the use of the term calorie is often inconsistent. The small-c calorie, sometimes called the gram calorie, is used mostly by chemists to describe chemical reactions, whereas the kilocalorie is the unit used to describe energy in foods. Often the kilocalorie is designated simply as a Calorie with a capital C. However in most uses with food, the term calorie is used to mean kilocalorie or Calorie. In this book when we use the term
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calorie we are referring to a kilocaloriethe one you see on food labels. In Europe and other parts of the world where the metric system of measurement is used, you may see the energy value of food described in terms of joules, the energy unit of the International System of Units based on the metric system. In this system, the terms kilojoules (1000 joules, kj) or megajoules (1000 kilojoules, Mj) are used to quantify food energy. A calorie is equivalent to 4.2 joules.
metabolized to provide the body energy. The fats are the familiar vegetable oils, or animal fats such as lard or beef fat that we consume along with animal products. Carbohydrates consist of sugars and starches and other plant components, such as ber, while proteins are the components of foods that contain nitrogen that provide amino acids the body can use for tissue synthesis. Other food components such as vitamins or mineral elements (known as micronutrients) do not provide energy in any signicant amounts. Alcohol, though not a usual component of foods, can also be a source of calories. But before food components can be used for energy by our bodies, they must be absorbed into the body. The ingested food must be digested, a process where food is broken down into small molecules that can be absorbed from the intestinal tract and taken into the body.
CARBOHYDRATES IN FOOD
FATS IN FOOD
AMINO ACIDS
Digestive enzymes found in the mouth, stomach, and small intestine carry out this process efficiently. Undigested food passes to the large intestine, where bacteria are able to further break down these food molecules into components that can be absorbed. Any food residue remaining after bacterial digestion, as well as sloughed off intestinal cells and countless bacteria, are eliminated from the body as feces. Very small amounts of absorbed
GROSS ENERGY OF THE FOOD FECAL LOSSES
food components are excreted in the urine and are not available for body processes. The gross energy of the food must be corrected for these losses to determine just how much is available for our body to use. The process can be summarized in this diagram. The calories shown on food labels are estimates of the metabolizable energy content of the serving size listed. They are calculated from the amount of fat, carbohydrate, protein, in the food.
DIGESTIBLE ENERGY
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One way to do this depends on the work carried out in the late 1900s by Wilber Atwater, a Professor of Chemistry at Wesleyan University in Connecticut, who is considered the father of nutritional science in the United States. Atwater carried out large numbers of digestion experiments with human subjects, carefully measuring food intake and urine and fecal losses of energy from a wide variety of foods commonly used in diets of Americans at that time. He also summarized data from similar experiments published by laboratories throughout the world. He found that the metabolizable energy value of carbohydrates and proteins from typical diets of that time was about 4 calories per gram, while for fats the value was about 9 calories per gram. Atwater also determined that alcohol had an energy value of 7 calories per gram. The calorie values for carbohydrates (4), proteins (4), and fats (9) have come to be known as Atwater values: 4,4,9. By knowing the carbohydrate, protein, and fat content, you can estimate the amount of useable energy in the diet by applying the Atwater values. Atwater and later investigators found that losses in digestion for some foods, especially those higher in ber, were greater than in others, so the Atwater values were adjusted to account for the lower digestibility of specic foods. Using these principles, the United States Department of Agriculture, has formulated food composition tables that provide estimates of the calories and other nutrients in more than 7,500 different foods. These tables along with other databases are used to calculate the calorie and nutrient content of the recipes in this book.
(from fats) and amino acids (from proteins) enter the body, they can be 1) completely oxidized to carbon dioxide and water, 2) they can be assembled into new body molecules, or 3) they can be stored principally by converting them to fat. Scientists have generally divided the use of calories into 3 distinct categories: 1) calories used to power basal metabolism 2) calories used to metabolize food, and 3) calories used for work or physical activity. These three uses can be readily measured and their sum makes up the energy we must obtain from our food to support life. Children who are growing, as well as pregnant or lactating women, have additional requirements to support the growth of body tissue, the fetus, or for production of milk.
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than lean tissue. The BMR can be estimated quite accurately by prediction equations developed for men and women by J. A. Harris and F. G/ Benedict many years ago (see box below). You only need to provide your height, weight, and age to get an estimate of your BMR. Most individuals actual BMR will fall within a range of about 10 percent of the predicted value.
Using such equations, a 30-year-old woman who is 5 feet, 6 inches tall and 130 pounds is estimated to have a BMR of 1390 calories per 24 hours, while that same woman at age 60 of the same height and weight would have a BMR of 1250 calories. A man 5 feet, 10 inches tall and 170 pounds would be expected to have a BMR of 1810 calories per 24 hours at age 30 and 1610 at age 60. This decline in BMR with age is one of
WOMEN BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) MEN BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) consisting of carbohydrates or fats is usually about 5 to 10 percent of the calories consumed. For protein, on the other handthe thermic effect may be as much as 20 to 30 percent of the calories consumed due to the complexities of the metabolism of the amino acids after they are absorbed. Although the heat produced after eating is considered a loss of energy, some of the heat can be used to maintain body temperature. When considering energy requirements, the energy needs to accommodate these losses during eating amount to about 10 percent of a mixed diet of the type we normally consume.
the reasons we cant eat as much as we get older if we want to maintain our body weight. Except for the most active people, the calorie cost of the BMR is the largest component of the energy requirement, and it is one that we can do little to change.
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calories than their more relaxed counterparts, as much as 100 to 800 calories more per day. The recipes in this book provide the calorie content of the food along with the kind of activity needed to use the calories consumed. Remember, women have a slightly lower basal energy expenditure. Coupled with a lower body weight it means that they may need to exercise longer and harder to burn the same number of excess calories than a man who is heavier.
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0 to 199
Calories
133 CALORIES IN
Protein: 2 g.; Carbohydrates: 19 g.; Fat: 6 g.; Fiber: 2 g.; Sodium: 239 mg.; Diabetic Exchange: 1 Starch 1 Fat
CALORIE COMBOS
1 tablespoon jarred salsa: 5 cals 1 tablespoon ketchup: 15 cals cup (125 ml) orange juice: 56 cals 1 poached egg, large: 78 cals 2 Boca Burger vegetarian breakfast links: 70 cals 1 whole wheat roll: 76 cals 1 slice rye bread: 83 cals 2 bacon slices: 87 cals 1 fried egg: 90 cals 1 slice whole wheat bread: 120 cals One-Yolk-One-White Spinach and Cheese Omelet: 139 cals (page 000) 2 ounces (60g) Jimmy Dean Premium Pork Sausage: 180 cals 2 eggs scrambled with milk and butter: 182 cals Broccoli, Mushroom, Cheddar, and Curry Frittata: 229 cals (page 000)
SERVES 5
4 cups (about 16 oz, 480 g) cubes peeled or unpeeled potatoes (see headnotes above for potato varieties) Pinch of salt, for the boiling water 2 tablespoons vegetable oil 1 medium onion, chopped 1 garlic clove, minced 1 teaspoon regular or smoked paprika 1 teaspoon dried oregano or Italian seasoning Freshly ground pepper, to taste teaspoon salt, to taste 2 tablespoons chopped fresh Italian parsley (optional)
rolling boil. Add the potatoes and cook for 5 to 7 minutes, or until al dente. Do not overcook at this stage; the potatoes will be cooked again. Drain and set aside. 2. In a large nonstick skillet, heat the vegetable oil over medium-high heat. Add the onion and saut, stirring occasionally, until light golden, about 3 to 4 minutes. Add the garlic, paprika, cayenne, oregano, and reserved potatoes, increase the heat to high, and cook until the potatoes are golden. If desired, smash some of the potatoes with a fork to break them up. Adjust the seasoning and garnish with the parsley, if using.
CALORIE CUTS
Reduce the olive oil to 1 tablespoon; omitting 1 tablespoon of olive oil will save you 120 calories, or 24 calories per serving. The hash browns will be a bit drier, but you can moisten them with a couple tablespoons of water or fat-free stock.
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B R E A K FAS T
200 to 299
Calories
295 CALORIES IN
Protein: 14 g; Carbohydrates: 30 g; Fat: 13 g; Fiber: 10 g; Sodium: 453 mg; Diabetic Exchange: 2 Starch, 1 Medium-Fat Meat, 1 Fat
SERVES 6
2 tablespoons vegetable oil 1 onion, chopped 1 carrot, chopped red bell pepper, cored, seeded, and chopped 1 garlic clove, minced 2 teaspoons ground roasted cumin, or to taste 2 teaspoons dried oregano 1 teaspoons chili powder, or to taste Two 15-ounce (425 g) cans black beans, drained (about 3 cups, 750 ml) 5 cups (1 liter plus 250 ml) low-sodium fat-free stock or water 1 cup (250 ml) tomato juice or V-8 teaspoon salt, to taste Freshly ground pepper, to taste A couple drops of balsamic vinegar, to taste, optional
over medium-high heat until hot. Add the onion and saut for 3 minutes. Add the carrots, red peppers, garlic, cumin, oregano, and chili powder and saut for 3 minutes. Add the black beans, stock, and V-8 juice and bring to a boil, then reduce the heat and simmer, uncovered, for 20 minutes, or until the carrots are tender. 2. Allow the soup to cool slightly, then puree 3 cups (750 ml) of it. Return the pureed soup to the saucepan and stir. Add a small amount of stock or water to thin the soup, if desired. 3. Adjust the seasoning and serve hot. Pass the garnishes at the table.
CALORIE COMBOS
1 tablespoon chopped cilantro: 0 cals 1 tablespoon thinly sliced scallions: 1 cal 1 teaspoon nonfat sour cream: 4 cals 2 tablespoons diced fresh tomatoes: 4 cals 1/2 ounce (15 grams) grated cheddar cheese: 30 cals Roasted Red Bell Pepper and Feta Dip: 46 cals (page 000) 2 tablespoons diced avocado: 47 cals Spinach, Feta, and Dill Dip: 65 cals (page 000) 2 cups salad greens with 1 tablespoon Balsamic Vinaigrette: 73 cals (page 000) 1 whole wheat roll: 76 cals
FIXINS
1 tablespoon chopped cilantro leaves ounce (15 g) grated reduced-fat cheddar cheese 2 tablespoons diced avocados 1 teaspoon nonfat sour cream Diced fresh tomatoes Sliced scallions A couple drops of chili oil
Yummy Guacamole: 86 cals (page 000) Savory Corn Cakes: 98 cals (page 000) 7 whole wheat crackers: 120 cals 1 ounce (30 g) tortilla chips: 139 cals Caesar Salad with a Light Touch: 163 cals (page 000) Allies Bruschetta: 172 cals (page 000) Cheese Toasts with Tomatoes, Cucumbers, and Greens: 175 cals (page 000)
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