Maintaining a Weight Loss Program

Waistline worries? If the decision to embark on a diet is among one’s New Year’s resolutions, take advantage of the following dieting tips offered by the American Dietetic Assn. They can help dieters stay on track at social events throughout the year.

--Set realistic goals.

--Keep things in perspective. One “pig-out” is not a tragedy. What is important is to get back on a normal eating pattern after an occasional indulgence.

--Eat something small before social events to avoid arriving hungry. Hunger is difficult to control under these circumstances.

--Opt for non-alcoholic beverages or alternate alcoholic and non-alcoholic ones since alcohol stimulates the appetite. Bubbly drinks fill up the stomach faster; tomato juice cocktail has 60% fewer calories than a gin and tonic, 40% less calories than beer.

--Stand on the other side of the room at parties, away from the buffet table that is filled with food and desserts. It helps you resist temptation.

--Wait about five minutes after each course before deciding if you’re hungry again. Then, make careful choices. Since it is impossible to enjoy everything on the buffet table, choose only those foods that are favorites. Use the smallest plate available and take only one serving. Be sure to arrange food attractively, without piling up.

--Serve and select meats served au jus instead of with gravy since defatted juices are lower in calories and fat. Chill the juice or add ice so that the fat congeals for easy skimming and use a drip pan to cook meats so they don’t sit in the drippings.

--Rather than sauteing onions, celery and mushrooms that will go into dressing or casseroles, pop them in the microwave or simmer in small amounts of broth or water.

--Mix dough for a batch of healthful cookies (like oatmeal or gingersnaps) and bake only a few. Roll excess dough into log shape and freeze in wax paper. Cut a few slices of dough and bake when the urge is too strong not to have something sweet.

--Begin a new tradition--take a family walk before or after dinner. Exercise is an important activity to keep metabolism in high gear.

The following are recipes developed by the organization and published in “The American Diabetes Assn./American Dietetic Assn. Family Cookbook, Volume III” (Prentice Hall Press: 1987). They include appetizers for easy entertaining, plus some main course and dessert dishes that will make an elegant, but healthful dinner. Take advantage of fancy stemware and festive china to dress the table and give added eye appeal.

BUFFALO-STYLE CHICKEN WINGS

2 1/2 pounds chicken wings

1/4 cup unsalted margarine, melted

5 to 6 teaspoons hot pepper sauce

1/4 teaspoon salt

1/8 teaspoon cayenne pepper

Spit wings at each joint and discard tips. Pat dry. Place on baking sheet sprayed with nonstick vegetable spray. Bake 30 minutes at 325 degrees.

Combine margarine, hot pepper sauce, salt and cayenne. Place wings in covered container. Pour margarine mixture over wings, reserving some marinade. Cover and refrigerate at least 3 hours or overnight. Turn several times.

Before serving, broil wings 3 to 4 inches from heat 5 to 6 minutes on each side, turning until brown and crisp. Brush often with reserved marinade. Brush with any remaining marinade before serving. Makes 7 servings.

MUSHROOM PATE

1 tablespoon unsalted margarine

1/2 pound mushrooms, finely chopped

1 medium onion, finely chopped

1 teaspoon Worcestershire sauce

1 teaspoon lemon juice

1/4 teaspoon salt

1/8 teaspoon black pepper

2 tablespoons reduced-calorie mayonnaise

Low salt crackers or raw vegetables

Melt margarine in medium skillet over medium heat. Saute mushrooms and onion in hot margarine. Stir in Worcestershire, lemon juice, salt and pepper. Cook until all juices have evaporated, about 15 minutes, stirring occasionally. Cool, then stir in mayonnaise. Chill.

Serve with low-salt crackers or vegetables. Makes 8 servings.

SCANDINAVIAN PORK WITH PRUNES

1/2 cup beef broth

6 pitted prunes

1/4 teaspoon black pepper

1/4 teaspoon ground ginger

1 1/4 pounds boneless rolled pork roast

1/4 cup dry Sherry

4 teaspoons catsup

3/4 teaspoon low-sodium soy sauce

3/4 teaspoon honey

Heat broth to boiling and soak prunes 30 minutes. Drain, reserving broth. Mix prunes with pepper and ginger. Make 6 slits in roast, about 1 1/2-inches deep. Place prune in each slit. Place roast in shallow roasting pan.

Combine Sherry, catsup, soy sauce and honey. Pour over roast and bake at 375 degrees 50 minutes, or until meat thermometer registers 160 degrees, basting occasionally. Allow roast to stand, covered, 10 minutes.

Spoon fat from drippings and add reserved broth. Pour into 1-quart saucepan and cook over high heat until reduced to 1/4 cup. Serve with roast. Makes 4 servings.

VEAL MEDALLIONS WITH BLUEBERRY SAUCE

1 pound veal medallions or cutlets, pounded thin

1/3 cup flour

1/2 teaspoon paprika

1/4 teaspoon salt

1/8 teaspoon white pepper

2 tablespoons olive oil

1 clove garlic, minced

3/4 cup chicken broth

3 ounces dry white wine

1/3 cup blueberries, rinsed and drained

Rinse veal and pat dry. Combine flour, paprika, salt and pepper and dredge veal in mixture. Spray hot skillet with nonstick vegetable spray and add olive oil. Saute veal until golden on both sides and veal is done. Place on warm platter.

Add garlic, broth and wine to skillet. Bring to boil, scraping up browned bits. Reduce sauce to 1/2 cup, then bring to simmer and add blueberries. Heat thoroughly. Pour sauce over veal. Makes 4 servings.

CHILLED PEACH SOUFFLE

1 (16-ounce) can sliced peaches, in juice

1 envelope unflavored gelatin

1/4 cup boiling water

3 packets sugar substitute

1 egg, separated

1 teaspoon vanilla

1 1/2 teaspoons lemon juice

1/4 cup ice cubes

1 envelope whipped topping mix

1/2 cup nonfat milk

Drain peaches, reserving 1/4 cup juice. Place remaining juice in blender or food processor and add gelatin. Soften 1 minute.

Pour boiling water into blender and blend until frothy. Add all but 4 to 5 peach slices, sugar substitute, egg yolk, 1/2 teaspoon vanilla and lemon juice. Blend until smooth. Add ice and blend until ice is melted. Pour mixture into bowl and refrigerate.

Beat egg white until stiff, then gently fold into peach mixture. Whip topping mix according to package directions using milk and remaining vanilla, until stiff. Gently fold into peach mixture. Turn into 2-quart souffle dish and chill until firm. Garnish with reserved peach slices before serving. Makes 8 servings.

Note: Although many recipes call for uncooked eggs, the U.S. Department of Agriculture has found them to be a potential carrier of food-borne illness and recommends that diners avoid eating raw eggs. Commercial egg substitutes may be used in place of raw eggs in certain circumstances. Check egg substitute package for applications.

MOCK SHORTBREAD COOKIES

2 cups flour

1 1/2 teaspoons baking powder

1/2 cup oil

1/4 cup water

1 egg

2 packets sugar substitute (not aspartame)

1 teaspoon vanilla

Combine flour, baking powder, oil, water, egg, sugar substitute and vanilla to form soft dough. Roll or pat out onto floured board to 1/4-inch thickness. Cut 2-inch rounds and place 1-inch apart on baking sheet sprayed with nonstick vegetable spray.

Bake at 350 degrees 15 to 20 minutes until edges are light golden brown. Makes 2 dozen cookies.

APRICOT-ALMOND RICE

1 teaspoon margarine

1 1/2 cups hot cooked rice

1/4 cup dried apricots, chopped

1/4 cup raisins

1/4 cup chopped celery

2 tablespoons sliced, toasted almonds

1/4 teaspoon ground cinnamon

1/8 teaspoon salt

Stir margarine into hot rice. Keep covered. Soak apricots and raisins in boiling water 10 minutes. Drain. Stir apricots, raisins, celery, almonds, cinnamon and salt into rice. Serve hot or at room temperature. Makes 4 servings.