THE ARMY WEIGHT CONTROL PROGRAM Army Regulation 600–9
Table of Contents Ch. 1: Introduction Ch. 2: Responsibilities   Ch. 3: Proper Weight Control Table List Figure List	Introduction   Summary of Change   Appendixes Glossary
Appendix C:   C-10 Continued to C-12 / Table C-6	< prev   |   next >

3. There is no single food that is so high in calories that a small amount cannot be eaten occasionally. Many people, however, have a particular food obsession that must be recognized. For them trying to eat “just a cookie, piece of candy, or sparerib” is too tempting. The urge to eat “the whole thing” becomes too great. You have to make and follow your own rules according to your ability to control what you eat. Avoidance is one means of control. But if you plan your diet, and diet according to your plan, you can include a favorite high calorie food item as a special occasional treat.

1. The milk and cheese group.
   1. Use skim or lowfat milk in recipes when making puddings, sauces, soups, and baked products.
   2. Substitute plain, unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise.
2. The meat, poultry, fish, and dry beans group.
   1. TRIM fat from meat. Cook meats on rack so that fat can drain off.
   2. Roast, bake, broil, or simmer meat, poultry or fish without adding fat. Braise in covered pan on stove top or pan broil in a nonstick pan; and add spices to enhance flavors.
   3. Remove skin from chicken or turkey.
   4. Chill meat broth until fat turns light and solid on top. With a spoon or knife, skim or peel fat off and discard.
3. The vegetable and fruit group.
   1. Steam, boil, broil, or bake vegetables. Some fruits may be broiled or heated with spices added for flavor.
   2. Go easy on sauces, butter, and margarine. Season with herbs and spices. Crisp-cooked vegetables usually don’t require as much seasoning as overcooked vegetables.
   3. Try lemon juice or vinegar on salads. Cut way back on regular salad dressings. (One-fourth cup creamy dressing is approximately 340 calories!)
   4. Read nutrition information labels on food packages.
4. The bread and cereal group.
   1. Use less fat and sugar than called for in recipes. Substitute lower calorie ingredients.
   2. Avoid recipes for baked products that require large amounts of fat and sugar.
   3. Check ingredient labels for fat and sugar content. Check nutrition information label for total calories in each portion.
   4. Use diet margarine or plain yogurt on baked potatoes instead of margarine, butter, or sour cream.
   5. Have boiled, steamed, or baked rather than fried potatoes.

1. Avoid gravies, sauces, and deep-fried food. If the meat has been fried (southern style chicken, schnitzel), remove the coating and eat only the meat.
2. Remove all the visible fat from the meat.
3. Request diet salad dressing, vinegar, or lemon juice for your salad; most restaurants have them.
4. Starchy foods are not fattening when consumed in moderate quantities. However, avoid those prepared in cream sauces or deep-fried. For example, baked potatoes with a small amount of sour cream or margarine is a good choice. Also, noodles, rice, macaroni, or spaghetti are good potato substitutes.
5. Avoid rich desserts, ice cream, gelatin, pastry, candy, cookies, pies, cakes, sugar, honey, jam, jelly, regular soda, and other sweets. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. USE SPARINGLY, if you must.
6. If you MUST have a snack, have fresh fruits, a few crackers or pretzels, or delicious low-calorie raw vegetables.
7. Low-calorie beverages, black coffee, unsweetened sodas, and mineral water add no calories to your diet. Lowfat

Appendix C:   C-10 Continued to C-12 / Table C-6

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