9       
   
   COOKING MEASUREMENTS:
   
   United States +
    
 16 tablespoons = 1 cup                 2 tablespoons = 1/8 cup
 12 tablespoons = 3/4 cup               2 tablespoons + 2 teaspoons = 1/6 cup
 10 tablespoons + 2 teaspoons = 2/3 cup  
  8 tablespoons = 1/2 cup               1 tablespoon = 1/16 cup  
  6 tablespoons = 3/8 cup               2 cups = 1 pint 
  5 tablespoons + 1 teaspoon = 1/2 cup  2 pints = 1 quart
  4 tablespoons = 1/4 cup               3 teaspoons = 1 tablespoon
                                       48 teaspoons = 1 cup

  1 pound = 454 grams
  1 fl oz =  28 grams
  100 grams = 3.5 oz

   
   CONVERSIONS FOR OUR FRIENDS IN CANADA, AUSTRALIA AND BRITAIN:
     
                      (U.S., Metric, Imperial)
   
   Butter        - 1 cup = 225 grams = 8 imperial oz
                   1 tablespoon = 15g = 1/2 imperial oz
   
   Rice uncooked - 1 cup = 225 grams = 8 imperial oz                            

   Rice cooked   - 3 cups = 225 grams = 8 imperial oz
   
   Nuts chopped  - 1 cup = 115 grams = 4 imperial oz




   DEFINITIONS:
   
  Cholesterol- a waxy material used in many of the body's chemical processes
      and required in correct amounts for good health.  Too much cholesterol
      in the blood encourages the development of heart and blood vessel 
      diseases.  We get cholesterol in two ways:  it is manufactured by the
      body, and we absorb it directly from foods of animal origin.  Animal
      foods may need to be taken in moderation.  There is no cholesterol
      in foods of plant origin such as fruits, vegetables, grains, cereals,
      nuts, legumes.
      
  Saturated Fats- are fats that harden at room temperature.  They are found
      in most animal products and some hydrogenated vegetable products.  
      Saturated fats tend to raise the level of cholesterol in the blood 
      level and may therefore be restricted on a "prudent" diet.
      
  Saturated Animal Fats- are found in beef, lamb, pork, ham, butter, cream,
      whole milk, and cheeses made from cream and whole milk.  All visible
      fat should be removed from meat products, and low fat dairy products
      should be consumed.
   
   Saturated Vegetable Fats- are found in many solid and hydrogenated
      shortenings and in coconut oil, cocoa butter, and palm oil (often
      used in commercially prepared cookies, pie fillings and non-dairy-
      milk and cream substitutes).  READ LABELS CAREFULLY.
      
   Polyunsaturated Fats (Oils)  - are usually liquid oils of vegetable  
      origin.  Oils such as corn, cottonseed, safflower, sesame seed, 
      soybean and sunflower seed are high in polyunsaturated fat.  They
      tend to lower the level of cholesterol in the blood.  Be they are
      fresh and keep them refrigerated.
    
   Monounsaturated Fatty Acids- Fatty acids with one double bond, such as
      oleic acid.  Although previous research suggested that monounsaturates
      had a neutral effect on serum cholesterol and ultimately CHD risk,
      recent preliminary studies indicate that monunsaturates may actually
      have a favorable effect.
      
      NOTE: A fat is never completely saturated, polyunsaturated or mono-
      unsaturated.  It may be a little of each type, with one type pre-
      dominating.  A fat will be called polyunsaturated if it is composed
      largely of polyunsaturated fatty acids. 
      
    Hydrogenated Fats- such as solid white or yellow shortenings, are 
      liquid fats changed to solid fats by a chemical process.  Completely
      hydrogenated fats are highly SATURATED and should be avoided or
      used in moderation.  Note: Most fast food chains and many commercial
      food producers use hydrogenated vegetable shortenings to deep fry
      their food products.  This might affect such products as french
      fries, chicken coatings and breading.
      
    Fat Controlled Diet- is one in which the type and amount of fat in the
      diet is controlled to achieve proper balance of polyunsaturated fats
      to saturated fats.  Cholesterol content of the diet is reduced and 
      calories are adjusted to achieve a normal weight.
      
    Coronary Artery (Heart) Disease- The most common form of adult heart
      disease in which main arteries of the heart (the coronary arteries)
      have atherosclerotic deposits (largely cholesterol) and the normal
      blood flow of the heart is impaired.
    
    Eicosapentanoic Acid (EPA)- Special polyunsaturated oil found in fish
      from very cold waters.  May help reduce blood platelet aggregation
      (clumping) and keep blood flowing smoothly i arteries.
      
    Omega-3 Fatty Acids - Certain polyunsaturated fatty acids, including
      EPA, DHA, and alpha-linolenic acid.  Alpha-linolenic acid is converted
      to EPA, a precursor of a class of prostaglandins that inhibit
      platelet aggregation: DHA is synthesized from EPA.
      
    
    RECOMMENDED DIET MODIFICATIONS TO LOWER BLOOD CHOLESTEROL:
    
    Food Category       Choose                     Decrease
    -------------       ------                     --------
          
    Meat/Fish           Fish, poultry without      Fatty cuts of beef, lamb,
                         skin, lean cuts of        pork, spare ribs, organ
                         beef, lamb, pork or       meats, regular cold cuts,
                         veal, shellfish           sausage, hot dogs, bacon,
                                                   sardines.    
   
    Dairy               Skim or 1% fat milk        Whole milk: (4% fat)
                        (liquid, powdered,         regular, evaporated,
                        evaporated), buttermilk    condensed; cream, half and 
                                                   half, 2% milk, imitation
                                                   milk products, most non-
                                                   dairy creamers, whipped
                                                   toppings.
                                                   
                        Nonfat (0%) or low-        Whole-milk yogurt
                        fat yogurt                                                                               
                                                                             
                        Low-fat cottage cheese     Whole-milk cottage cheese
                        (1% or 2% fat)             (4% fat)
                        
                        Low-fat cheeses,           All natural cheeses (blue,
                        farmer or pot cheeses      roquefort, camembert,                                                                           
                        (all with 2-6 g. fat       cheddar, swiss)
                         per oz.)                  
                        
                        Low-fat or "light"         Cream cheeses,
                        cream cheese, low-         sour cream
                        fat or "light"
                        sour cream
                        
                        Sherbet, sorbet            Ice cream
                        
    Eggs                Egg whites (2 whites       Egg yolks
                        = 1 whole egg in 
                        recipes), cholesterol
                        free egg substitutes                          
                        
    Vegetables          Fresh, frozen, canned      Vegetables prepared in
     and fruits         or dried vegetables and    butter, cream, or other
                        fruits                     sauces
                        
    Grains              Homemade baked goods       Commercial baked goods
                        using unsaturated oils     pies, cakes, doughnuts,
                        sparingly, angel food      croissants, pastries,
                        cake, low-fat crackers,    muffins, biscuits, high-
                        low-fat cookies            fat crackers, high fat
                                                   cookies
                                                   
                        Rice, pasta                Egg noodles
                        
                        Whole grain breads         Breads in which eggs are
                        and cereals (oatmeal,      major ingredient
                        whole wheat, rye,
                        bran, multi-grain)
                        
     Fats and Oils      Baking cocoa               Chocolate
                        
                        Unsaturated vegetable      Butter, coconut oil,
                        oils: corn, olive,         palm oil, palm kernel
                        rapeseed (canola),         oil, lard, bacon, fat
                        safflower, sesame,
                        soybean, sunflower
                        
                        Margarine made from
                        one of the unsaturated
                        oils listed above
                        
                        Mayonnaise, salad           Dressings made with
                        dressings made with         egg yolk
                        unsaturated oils
                        listed above
                        
                        Low-fat dressings
                        
                        Seeds and nuts              Coconut


   Source: National Cholesterol Education Program                                
   

   
                          CALORIES USED BY EXERCISE
 
        Activity       Approximate           Activity       Approximate
        (1 hour)      Calories Used          (1 hour)      Calories Used

      Walking slow 2mph    150             Mow lawn (power)     250 
      Walking med  3mph    300             Mow lawn (hand)      300 
      Walking fast 5mph    480             Swimming (medium)    400      
      Golf w. power cart   200             Swimming (fast)      700
      Golf carrying bag    360             Gardening (light)    240 
      Typical housework    300             Gardening (heavy)    500
      Scrubbing floors     360             Wood chopping/saw    500 
      Bowling              300             Handball             550
      Bicycling slow 6mph  300             Squash               600
      Bicycling med  8mph  400             Badminton            350 
      Bicycling fast 12mph 600             Disco Dancing        600
      Tennis (doubles)     360             Aerobic Exercise     600
      Tennis (singles)     480             Hill Climbing        500
      Ice/roller skating   420             Table Tennis         360 
      Jogging slow 5mph    600             Volleyball           350
      Jogging fast 6+mph   700             Lying /sleeping       80
      Alpine Skiing        600             Sitting              100
      Cross Ctry Skiing   1200             Driving a car        120
                                           Standing             140            
     
   
   
   
   
