Few people stop to think that their hidden calories may be in the cocktail, the glass of beer, or the soda pop which they love. Liquids go down so quickly and easily that it is often hard to realize that they can contribute to overweight. A glance at the calorie tables on pages 25 -32 will show why they are to be avoided by anyone who is trying to lose weight. _Some perfectly good foods which add extra calories to a diet are:_ Cake—especially with icing Cookies Cream Candy Salad oil Fatty meat Fried foods Nuts Olives Chocolate Coconut More butter than is allowed on the diet Gravy Pastries Avocados Jelly and jam Honey Marmalade Sirups Sugar Puddings Sweetened beverages _Remember_ 1. To have 1½ pints of milk every day. 2. To cut the visible fat from meat. 3. To eat a salad or raw vegetable every day if possible. 4. To eat a green, leafy, or yellow vegetable every day. 5. To have a serving of citrus fruit, tomato, cantaloupe, strawberries, or raw cabbage every day. 6. To choose the bread or cereal you use from enriched, whole-grain, or rye varieties. HELPFUL HINTS 1. Eat regular meals at regular times. Omitting a meal—particularly breakfast—is a strain on the body and a major cause of fatigue. 2. Eat all meals slowly and chew well. This helps to make smaller amounts of food more satisfying. 3. Never eat when emotionally upset or overtired. Relax or rest first. 4. Watch closely for hidden calories. 5. If drinking clear coffee or tea is too much of an ordeal, add some of the day’s allowance of milk, and use saccharin or another noncaloric sweetening agent. They may also be used to sweeten cooked fruits. 6. Stay away from highly seasoned foods. They stimulate the appetite. 7. Clear tea, coffee, or bouillon have no caloric values and may be used freely. 8. An average serving of meat is 3 ounces. Two eggs or ½ cup of cottage cheese can be substituted for 2 ounces of meat. 1000 CALORIE DIET