Appetite like hunger ( discussed earlier), is closely associated with food. Appetite is a complex of sensations which makes one look forward with a degree of pleasure to eating. Appetite is psychologically related and depends on a person’s knowledge about food and its colour, smell, taste etc. In short, we think of appetite in a pleasurable way.
Listed below are so me special foods introduced witha view to keep up the pleasure of eating, at the same time as providing essential nutrients to the body, to maintain good health. These special foods are meant as healthy alternatives to products of white sugar, candies, pastries and white flour in catering to the appetite of an obese individual and help in achieving desired ideal weight.
SKIM MILK
Skim milk contains first class protein , calcium and riboflavin (Vitamin B) – essential nutrients which reducers particularly need.
Skim milk can be bought in liquid form from most diaries. Skim milk can be “made” at home from regular whole milk by pouring, off the top cream.
‘Non-fast dry skim milk’ supplies all the proteins, minerals and vitamins ( except vitamin A) of whole milk. Available at most grocery shops and food markets, it comes in powder form and can be used either as powder or liquid. To relliquefy, follow directions on the package.
Skim milk in fluid is the intelligent reducers best friend. There is only one big drawback – it doesn’t look very appetizing and it tastes flat. To make it look and taste delicious you may make it into a really good tasting milk shake and to make it even more pleasant you may add any flavour you desire. When served cool from the refrigerator, these milk shakes are at their best.
VANILLA MILK SHAKE
You simply put a tablespoon of the instant dry skim milk powder to 200 ml. or 1 glass of fluid skim milk and add a few drops of vanilla.
A glass of such a milk shake serves as a wonderful bracer between meals.
INSTANT COFFEE MILK SHAKE
Mix 1 teaspoon of instant coffee with 200 ml. of fluid skim milk powder. Refrigerate and shake well before using.
This coffee contains adult’s chromium requirement for the day. Coffee in small quantities is a stimulant for the nervous system. However it should not be drunk by children and people with stomach problems.
BANANA MILK SHAKE
Mix 200 ml. or 1 glass of fluid skim milk, 1 tablespoon of instant dry skim milk powder, and add a few drops of natural banana flavouring. Place in refrigerator and shake before using.
ORANGE LEMON MILK SHAKE
Half a teaspoon of grated orange or lemon peel added to 200 ml. or 1 glass of fresh skim milk and 1 table spoon of instant dry skim milk powder, makes a refreshing combination. Refrigerate and shake before using.
All the above milk shakes are low in fat content and absolutely delicious. If sweetening is desired, a fresh fruit may be added for additional carbohydrate as well as for vitamin C.
BUTTER MILK
Butter milk contains essentially everything which whole milk contains except the fat which is considerably reduced. Butter-milk is easily digested than whole milk because of its lactic acid. It is obtained by additional water to yogurt ( curd) and churning it.
Buttermilk, like yogurt, is excellent for correcting putrefactive conditions in the intestines, since lactic acid bacteria hinder the development of putrefactive bacteria.
Buttermilk is valuable in a reducing diet because it is minus fat contained in whole milk, while the mineral content does not diminish.
Buttermilk not only has the same nutrients as fresh milk it has special values ranging from aid to digestion, stomach and intestinal health, to powerful germicidal activity. Buttermilk has a favourable action upon the bowels, and is also mildly diuretic and in view of its valuable nutritive and therapeutic substances it is one of the most healthful of milk drinks.
Butter milk acts as a healthy and practical substitute for skim milk in cases where the latter is difficult to obtain, as in restaurants.
YOGURT
Commonly called ‘Curd’, The food value of yogurt is substantially the same as that of the milk from which it is prepared. The properties of yogurt are unique. The live bacteria in yogurt will make a healthful contribution to your intestinal tract. The lactic acid produced by these bacteria will aid digestion and improve absorption of nutrients.
The protein in yogurt, for example is more digestible than the protein in milk. The bacteria in yogurt displace harmful bacteria in the intestinal tract. Lactobacillus (yogurt bacteria) also produce an acid that inhibits the growth of disease producing bacteria.
It is well-known that taking oral antibiotics kills healthful intestine bacteria along with infecting bacteria. When your doctor prescribes antibiotics to kill an infection, you can help restore intestinal bacteria by eating fresh, live yogurt, if you can make your own yogurt at home, so much the better.
Heat 1 litre skim milk, let it boil. Then allow the milk to cool. When warm add 1 tablespoon yogurt ( made the previous day). Beat up the mixture and cover. Keep aside until the yogurt sets. During the cold climate, place inside a cupboard or closed oven to set. If you like your yogurt to be firm and sweet add 1 heaped teaspoon of skim powder along with previous day’s yogurt.
Fresh yogurt goes great with fresh fruits, sliced vegetables sprouts, cereals or any other healthful food of your choice. You may simply eat yogurt by itself or in the form of a yogurt dip, dressing or dessert.
YOGURT – CHEESE DIP
Tie two teacups of thick fresh curd in a thin muslin cloth, hand and allow water to drain out for one hour. Add 1 tablespoons chopped onion, 3 teaspoons chopped celery, 4 teaspoons chopped capsicum and mix well. Add a pinch of salt to taste. Serve cold with capsicum sticks or carrot sticks. The yogurt cheese dip is a tasty substitute of cheese and cream dips which are high in fat and cholesterol.
YOGURT DRESSING
Tie 2 teacups of thick fresh curds in a thin muslin cloth. Hang and allow water to drain out for one hour. Add 1 tablespoon chopped onion, 1/2 teaspoon chopped green chillies, 1 teaspoon mustard powder. Add a pinch of salt to taste. Chill and serve with any fruit or vegetable salad.
The dressing is rich in proteins, vitamins and minerals which will increase the nutritive value and taste of any salad. It is for healthier than high cholesterol, thick mayonnaise or salted cream.
YOGURT FRUIT DESSERT
Fresh yogurt can take the place of sour cream or whipped cream for people who value their waistlines. You can make so many attractive dessert combinations.
Peach Yogurt :
Place ripe sliced peaches into your finest glassware, cover them with a tablespoon or two of yogurt and sprinkle the top with some finely grated lemon peel.
This is a great substitute for rich puddings and tastes simply delicious.
Raspberries and strawberries look beautiful in crystal glasses and become more delicious when you add fresh yogurt.
COTTAGE CHEESE (commonly called Paneer)
Cottage cheese contains a very high concentration of biologically complete protein and important milk minerals. One ounce of cottage cheese contains two-thirds as much protein as one cup of whole milk. Commercial cottage cheese is made from skim milk. Remember to most of commercial cottage cheese, cream is added therefore on a weight reducing programme it is better to have cottage cheese made at home.
Making and eating cottage cheese is a healthful practice that will provide a positive stimulus in your weight reducing programme. Tending, to your cottage cheese will provide you with a psychological boosting. Involvement in any activity that requires you to help yourself in reaching your weight goal will help assure success.
Technique for making cottage cheese (Paneer)
Pour one litre skim milk to boil. When it starts boiling, remove from the heat and wait 2 to 3 minutes. Then add juice of 1 lemon and stir gently till all the milk curdles.
Leave covered for sometime. Then pour over on thin muslin cloth and drain out the water.
Cover with a cloth and place a weight on top to drain out the excess water.
Cottage cheese can be either cut into pieces or crumbled as required. Note : The use of 1 cup of yogurt instead of lemon juice gives smoother cottage cheese.
Cottage cheese can be mixed with vegetable cooked for meals, or can be made use of to enrich plain salads that are eaten to curb appetite or between meal hunger.
Energy Salad
A salad consisting of four lettuce leaves, one medium tomato, one small cucumber and half cup of uncreamed cottage cheese is ideal for people on the go. This power packed protein rich salad is rich in complex carbohydrates and vitamins.
FRESH VEGETABLE JUICES
One of the finest way to cater to appetite or between meal hunger is to delivery yourself with delicious strained vegetable juices, prepared by pressing the juices out of the freshest and juiciest vegetables – carrots and tomatoes are great favourities. However, even the best prepared juices (unlike purees) contain only fractions of the nutrients present in the original vegetable. The residue from carrots, cabbage, spinach after pressing, contains valuable nutrients as well as bulk that can help to satisfy appetite and furnish roughage to assist intestinal functions.
Here are two juices most popular the world over :-
“Golden Carrot Juice ”
Simply scrub the juiciest and most golden-like carrots you can find. This removes only the thinnest layer of skin and not the vitamin which lie underneath. Put the carrots in your electric juicer and watch the golden stream flow. Drink it at once.
“Fresh Tomato Juice ”
Simply cut sun-ripened juicy tomatoes into slices to fit your electric juicer. You will be amazed at the fresh taste of this juice. Fresh tomato juice contains lot of vitamin A, lot of vitamin C and some vitamin B. It tastes best when chilled. This is one of the favourite curbers when taken between meals.
SOUPS
Stay thin with soups.
A cup of thin tasty soup at the beginning of the meal fills the stomach temporarily and helps to make you satisfied with eating less of the succeeding meal.
Here are listed a few of the favourite soups made by fairly generous addition of water to make them thin.
Clear chicken soup, clear vegetable soup, onion soup, tomato soup etc.
Doctor, ours is a joint family. I cannot prepare a separate meal for myself.
Who said you have to cook for two, one meal for the reducer, and an entirely different one for other members of the family? It just isn’t so. Your reducing diet is a balanced diet based on good nutrition. The rest of the family ( and you too, after you have slimmed down) simply add other rich foods to the basic Balanced-Nutrient Diet.
Cooking procedures need not upset you. You can eat from all the foods cooked for the entire family, provided the food is cooked in a reasonable amount of oil & salt. On special occasions, for instance, in preparing certain vegetable dishes, take out a portion for the reducer before rich sauces and seasonings are added. In case of non-vegetarians, the thick gravy can be served in separate containers, and is thus easily avoided if will power holds out. If fried foods have to be prepared for someone who loves them, the reducer can substitute foods of superior nutritive value: a whole grain chapatti, bread or fruits.
Yogurt-fruit dessert, can be taken instead of rich creamy desserts, or the yogurt salad dressing, can replace mayonnaise or other rich salad creams.
If the above suggestions seem too, too obvious and may be they are – they are made to persuade you that “I cannot reduce because I cannot prepare two separate meals” is a very feeble argument.