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On this Page 26
ÍSinPLETE METRIC
Australia has gone metric. So how does this affect you and dieting?
Most importantly the calorie is replaced by the kilojoule (kJ).
And one calorie equals four kilojoules. On these pages are
weight charts and food energy counts prepared by the Metric
Conversion Board. Cut out and keep them to make dieting easier
A knowledge of energy values is
an invaluable aid to the dieter -
and to people who want to stay
slim.
Study the energy counts in specific
foods starting on this page. They can help
you with easy substitutions (for instance,
eat an apple instead of grapes).
But don't be miserable. If you yearn for
something sweet, see how you can juggle
the day's kilojoules to allow it. Eat slowly.
Relish the quality of your food, not the
quantity. Have a low energy salad before
the high energy main course. Never have
second helpings.
Avoid eating alone. Don't eat
absent-mindedly: make it a rule to sit
when you eat. If dining out. save a few
hundred kilojoules for the occasion - and
dull your appetite with a cup of consomme
(made with two soup cubes) before leaving
home. And refuse food ("No chips,
please") when you order.
Decide what you should weigh from the
tables on the opposite page. Multiply the
number of kilograms by 145 if your work is
sedentary, by 165 if fairly active, and by
185 if very active. (The average office
worker should use the 145.)
The result is the number of kilojoules of
energy needed to stay as you are. Reduce
this number bv 23ÖO per dav and you
should lose at least 0.5kg per week.
Reduce it bv 4600 and vou should lose
lkg.
EXAMPLE: You are a very active
housewife, aged 28. 158cm tall with a light
frame. You weigh 64kg. Your ideal mass
(from the Table) is 51kg. Multiply 51 x 185.
Result 9435 kilojoules per day. This
amount of food energy will keep you as
you are. Subtract 4600 per day. On 4835
kilojoules per day you should lose lkg per
week.
EXAMPLE: You have a desk job. You
are aged 33. 172cm tall, with a big frame.
You weigh 78kg. Your ideal mass is 73kg.
Multiply 73 by"l45. Result 10.585. If you
eat 10.585 kilojoules a day you'll stay the
same mass. Subtract 46Ó0. On 6000
kilojoules per day you'll lose those
unwanted 5 kilograms in five weeks.
Always check with your doctor before
embarking on a diet.
Note: This Energy Counter uses metric
units only. For those who are not
completely familiar with metric units, the
tables here, and on pages 30 and 31 will
help you convert. Cups and spoons
mentioned are those listed in Australian
Standards:
1 cup 250ml (about 1 tablespoon
more than the old 8fl oz cup)
1 tablespoon 20ml (level)
1 teaspoon 5ml (level)
Because many items of food, especiallv
fruits and vegetables, come in a variety of
sizes, it is difficult to give exact energy
values. In many such cases, energy values
are given for 100 grams (about 3'/20Z) of
the edible portion.
'Rough guide" tables for metric
conversion
WEIGHT
HEIGHT
ENERGY
kg st lb
40
45
50
55
60
6 4
7 1
7 12
8 9
9 6
65 10 3
70 11 0
75 11 11
80 12 8
85 13 5
90 14 2
95 14 13
100 15 10
105 16 7
110 17 5
115 18 2
cm ft in
140
144
148
152
156
160
164
168
172
176
180
184
188
192
196
200
4 7
4 9
4 10
5 0
5 11
6 0
kJ Cal
50
100
150
200
250
300
350
400
12
24
36
48
60
72
84
96
450 107
500 119
550 131
600 143
650 155
700 167
750 179
800 191
ENERGY COUNTS IN
SPECIFIC FOODS
BATTER FOODS
(Energy count does not include
energy in butter, jam, sugar or
syrup served with batter foods.)
1 Pancake, plain, 10cm
(4in) diameter 460
1 crumpet 415
BEVERAGES - ALCOHOLIC
Beer, 285ml (10fl oz) 475
Champagne, 100ml (3'/2fl oz) 345
Dry sherry or vermouth,
60ml (2fl oz) 280
Liqueurs, 20ml (0.7fl oz) 300
Spirits. 30ml (nip), (1fl oz) 275
Sweet sherry or vermouth,
port or muscat, 60ml (2fl oz) 365
Wine, dry red, 100ml (3y2fl oz) 360
Wine, dry white, 100ml (3Vail oz) 350
Wine, sweet white 100ml (3V2fl oz) 375
BEVERAGES - NON-ALCOHOLIC
Apple cider, 1 cup (250ml, 9floz) 470
Chocolate milk shake, average 1200
Chocolate malted milk shake,
average 1360
Coffee, black* 0
Ginger ale, 1 cup 350
Lemonade, 1 cup 440
Milo, Ovaltine
(1 tablespoon 1 cup milk) 820
Soda water 0
Tea, black'1' 0
Water 0
':;Add 50 kilojoules per tablespoon of
milk and 65 per teaspoon of sugar.
CONTINUED ON PAGES 30 AND 31

GUIDE TD DIETIRG

IDEAL WEIGHTS FOR WOMEN (in kilograms)
Undressed. For clothing and shoes, allow 2kg

L - Light frame.

A - Average frame.

B - Big frame.

Age Groups

Age Groups
Height

cm

21-24

LAB

25-29

LAB

30-39

LAB

40-44

LAB

45-49

LAB

50-54

LAB

55-59

LAB

60-64

LAB

65-70

LAB
146
148
150
152
154
156
158
160
162
164
166
168
170
172
174

45 50 55
46 50 56
47 51 57
47 51 57
48 52 58
49 53 59
50 54 61
51 56 62
52 57 64
54 58 65
55 60 67
56 61 68
58 63 70
59 64 71
60 65 72

46 50 56
47 51 57
48 52 57
48 53 58
49 53 59
50 54 60
51 55 61
52 57 63
53 58 64
55 59 65
56 61 67
57 62 69
59 64 70
60 65 72
61 66 74

47 51 57
48 52 58
49 53 59
49 53 59
50 54 60
51 55 61
52 56 62
53 57 63
54 59 65
55 60 66
57 62 68
58 63 69
60 64 71
61 66 73
62 67 74

47 51 57
48 52 57
49 52 58
49 53 59
50 54 60
51 55 61
52 56 62
53 57 63
54 58 65
55 60 66
57 61 68
58 62 69
60 64 71
61 65 72
62 67 74

47 50 56
48 51 57
49 52 57
49 53 58
50 53 59
51 54 60
52 55 61
53 57 63
54 58 64
55 59 65
57 61 67
58 62 69
60 64 70
61 65 72
62 66 74

47 50 56
47 51 56
48 51 57
49 52 58
50 53 58
50 54 60
51 55 61
52 56 62
53 57 63
55 59 65
56 60 66
58 62 68
59 63 70
60 64 71
62 66 73

46 50 56
47 50 56
48 51 57
48 51 57
49 52 58
50 53 59
51 54 60
52 56 62
53 57 63
55 58 64
56 60 66
57 61 67
59 63 69
60 64 71
61 65 72

45 48 54
46 49 54
46 50 55
47 50 55
48 51 56
48 52 57
49 53 59
51 54 60
52 56 62
53 57 63
55 58 65
56 60 66
57 61 68
59 63 69
60 64 70

43 47 52
44 47 53
45 48 53
45 49 54
46 50 55
47 51 56
48 52 57
49 53 58
50 54 60
52 56 62
53 57 63
54 58 65
56 60 67
57 61 68
59 63 69

Build guide for women

Have you a light, average, or big frame? There are seven parts of the body which vary
noticeably in skeletons - shoulders, chest, pelvis, hips, wrists, knees, and ankles, if
you are large in the majority of these you fit in the large-frame group. Wrists measuring
16cm or less show you are in the light-frame class.

IDEAL WEIGHTS FOR MEN (in kilograms)

Undressed. For clothing and shoes, allow 4kg

L - Light frame.

A - Average frame.

B - Big frame.

Age Groups

Age Groups

Height

cm

25-29

LAB

30-39

LAB

40-44

LAB

45-49

LAB

50-54

LAB

55-59

LAB

60-64

LAB
150
152
154
156
158
160
162
164
166
168
170
172
174
176
178
180
182
184
186
188

50 53 63
51 53 63
51 54 64
52 55 65
53 56 65
54 57 66
55 58 67
56 60 69
57 61 71
59 63 72
60 64 74
61 66 75
63 67 77
64 69 79
65 71 81
67 73 83
69 75 85
71 77 87
73 79 88
74 81 89

51 54 64
51 54 64
52 55 65
53 56 66
54 57 67
55 58 68
56 59 69
57 61 70
58 62 72
60 64 73
61 65 75
62 67 77
64 69 79
66 70 81
67 72 83
69 74 84
70 76 86
72 78 88
74 81 90
76 83 92

51 53 63
51 54 64
52 54 64
53 55 65
54 56 66
55 58 67
56 59 68
57 60 70
58 61 71
60 63 73
61 65 74
62 66 76
64 68 78
66 69 80
67 71 82
69 74 84
70 75 86
72 78 88
74 80 90
76 82 92

51 53 63
51 53 63
52 54 64
53 55 65
54 56 65
55 57 66
56 58 67
57 60 69
58 61 71
60 63 72
61 64 74
62 66 75
64 67 77
66 69 79
67 71 81
69 73 83
70 75 85
72 77 87
74 80 89
76 82 91

51 52 62
51 53 63
52 54 63
52 55 64
53 56 65
54 57 86
55 58 67
56 59 69
58 60 70
59 62 72
60 64 73
62 65 75
63 67 77
64 69 79
66 70 81
68 72 83
70 75 85
72 77 87
74 79 89
76 81 91

50 52 62
50 52 62
51 53 63
52 54 64
53 55 65
54 56 66
55 58 67
56 59 68
57 60 70
59 62 71
60 64 73
62 65 74
63 67 76
65 68 78
66 70 80
68 72 82
70 74 84
72 76 86
73 79 89
75 81 91

49 51 60
50 51 61
50 52 61
51 53 62
52 54 63
53 55 64
53 56 65
55 58 66
56 59 68
57 60 70
59 62 71
60 63 73
62 65 75
63 67 77
65 69 79
67 71 81
68 73 83
70 75 85
72 78 87
74 80 88

EffllPLETE lüETRIC GUIDE TO DIETIÍ16

CONTINUED FROM PAGE 26

BREAD

Brown, 1 slice 255
White, 1 slice 235
White, starch reduced (1 slice) 185
Raisin (1 slice) 280

BISCUITS

Cracker (1) 100-170
Crispbread

rye(1) 140
wheat (1) 95

Sweet

chocolate coated, plain (1) 180
plain sweet (1 ) 145
cream filled (1) 400
shredded wheatmeal (1 ) 145

CAKES
Cheese cake

Ve of 20cm (8in) diameter pie
Date and nut loaf

1 slice 8cm (3in) diameter
1cm (!/2Ín) thick

Fruit cake, boiled, 1 slice

(7.5 x 5 x 1cm)
(2V2 x 2 x Vain)

Fruit cake, rich, 1 slice
Cup cake, 1 average
Lamington, 1,

(6 x 4 x 4cm)

(2'/4 x 1 Vi x 1 Vain)

Sponge cake, plain Vs of

(18cm, 5cm high sponge)
(7in x 2in high sponge)

Sponge cake, iced and filled

(as above)

Swiss roll, 1 slice

8cm (3in) diameter, 1cm (V2in)

thick

Scone, 1 average

CEREALS

Energy count does not include
energy in milk or sugar used with
cereal

Breakfast cereals, dry, 1 cup 480
Oatmeal, boiled, 1 cup 595

DESSERTS

Pie slices are one sixth of 20cm
(Sin) diameter pie
Pies

Apple, 1 slice 1380
Apricot, 1 slice 1255
Custard, 1 slice 1130
Lemon meringue. 1 slice 1255
Mince (fruit), 1 slice 1425
Puddings

Banana custard, Vz cup 555
Blancmange, Vi cup 635
Fruit salad, tropical

(canned) Vi cup 365
Jelly, Vi cup 460
Junket, Vi cup 400
Christmas pudding

(no sauce), 100g (3'/2fl oz) 1325
Ice Cream - 2 scoops 540

1070

480

400
510
535

895
395
635

405
445

CONDIMENTS AND SAUCES

Apple sauce, 1 tablespoon 80
Barbecue sauce, 1 tablespoon 80
Cheese sauce, 1 tablespoon 175
Chutney, apple, 1 tablespoon 180
Chutney, tomato, 1 tablespoon 135
French salad dressing, 1 table-

spoon 340
Gravy, thick, 1 tablespoon 170
Mayonnaise, 1 tablespoon 565
Tomato sauce, 1 tablespoon 90
Vinegar 0
White sauce, medium. 1 table

spoon_150

DAIRY PRODUCTS

Butter, 1 tablespoon 578
Buttermilk, 1 cup 370
Cheese

Cottage, creamed, 1 tablespoon 90
Cream cheese, 1 tablespoon 275
Parmesan, grated, 1 tablespoon 170
Natural cheddar, 1 2cm (lin)

cube 170
Processed cheddar, 1 slice about

(9cm x 9cm x 3mm)

(3'/2in x 3'/2in x 0.04in) 280
Cream, fresh, 1 tablespoon 305
Milk, whole, 1 cup 710
Milk, skimmed, 1 cup 375
Milk, sweetened condensed,

1 tablespoon 390
Yoghurt, plain,

200g (7oz) carton 655
Yoghurt, flavored and fruit

200g (7oz) carton 835
Raw CVat,a

60g (2oz) egg,

whole 360
yolk 290
white 70

50g (iy2oz) egg,

whole 295
yolk 240
white 55

Cooked (whole 50g (1 V2oz) egg)

Boiled (1) 295
Fried (1) 450
Poached (1) 295
Scrambled (1)

with milk and butter 620

Omelet (1)_450

FATS AND COOKING OILS

Cooking tat, lard, dripping,

1 tablespoon 700
Margarine, table, 1 tablespoon 580
Oil, salad and cooking,

1 tablespoon 705
FISH AND OTHER SEAFOODS

Anchovies, 3 thin fillets 95
Caviar, 1 teaspoon 55
Crab, lobster,

cooked or steamed

100g(3'/2oz) 385
canned 100g (3VaOz) 410

Fish - non-fatty, e.g. bream,

flathead, whiting, flounder,
grilled or steamed

1 average fillet 100g (3Vioz) 40o
Fish cakes, 100g (3 Vi oz) 925
Fish fried in batter, 100g (3Vioz) 1050

Kippered herring, 100g(3Vioz) 905¡

Oysters, 1 doz 3451
Prawns, shelled, 100g (3Vioz) 3901
Salmon, canned, 100g (3Vioz) 6801

Scallops, 100g (3V20Z) 335I
Tuna, canned in oil, 100g (3V2oz) 1200I

FLOUR FOODS

Flour, cornflour, 1 tablespoon 1501

100g(3V2oz) 14851
1 cup 18501

Macaroni, boiled, 1 cup 7851
Rice, boiled, 1 cup 7851
Spaghetti, boiled, 1 cup_785]

FRUIT AND VEGETABLE JUICES

Apple (canned) 100ml (31/2fl oz) 185
Grapefruit (canned) 100ml

(3'/2floz) 155
Lemon (fresh) 100ml (31/2fl oz) 115
Orange (fresh) 100ml (3 Vif I oz) 185
Orange (canned) 100ml (3Vifl oz) 210
Pineapple (canned) 100ml

(3V2fl oz) 215
Tomato 100ml (3V2fl oz) 85
Vegetable juice (canned)

100ml (31/2fl oz)_75_

FRUIT - COOKED OR CANNED
Apples, baked

(1 large with added sugar) 620
Apples, stewed

(1 small with added sugar) 395
Apples, dried, uncooked

(about 1 dozen pieces) 425
Apricots, stewed

(1 medium with added sugar) 165
Apricots, canned, sweetened

(2 medium halves) 180
Apricots, dried, uncooked

(2 halves) 110

Blackberries, canned, sweetened

(1 cup) 790
Cherries, canned, sweetened

(1 cup) 220

Peaches, canned, sweetened

(5 pieces with syrup) 345
Pears, canned, sweetened

(4 quarters with syrup) 320
Pineapple, canned, sweetened

(2 slices) 275
Prunes, stewed with sugar

(5 or 6)_665J

FRESH FRUIT 1

per 100g (3Y2OZ) edible portion

Apples 220 j

Apricots 190
Avocado 675
Banana 365
Blackberries 243
Cherries 255

Figs 320

uusaous^

Put on a kilo or two with the rich festive foods?
Whittle them off with these appetising low kilojoule

recipes. (There are four kilojoules to every calorie.)

CHILLED CUCUMBER SOUP
2 medium cucumbers
1 clove garlic

4 mint leaves

1 teaspoon grated lemon rind
1 tablespoon lemon juice
salt, pepper

1 cup bot water

1 chicken stock cube

% cup non-fat skim yoghurt

Combine peeled and diced cucumbers,
crushed garlic, mint leaves, lemon rind and
juice, salt, pepper and hot water in which

stock cube has been dissolved. Puree
mixture in blender (it may be necessary to
do this in small quantities) until smooth,
then push through sieve. Beat in yoghurt
until smooth, refrigerate before serving.

Serves 4.

Kilojoules per Serving: 220 approx-(55
calories approx).

CRUMBED CUTLETS PROVENCAL
6 crispbread biscuits
1 egg-white

8 small lamb cutlets
2 tomatoes
1 onion

1 cup water

1 clove garlic

Vi teaspoon oregano

1 beef stock cube

2 tablespoons tomato paste
chopped parsley

Crush biscuits finely; dip cutlets into
lightly beaten egg-white, then coat with

crushed biscuits. Grill cutlets 5 minutes
each side, or until tender.

Combine peeled and chopped toma-
toes, peeled and finely chopped onion,
water, crushed garlic, oregano, crumbled
stock cube and tomato paste in pan. Bring
mixture to boil, reduce heat, simmer
gently, uncovered. 10 to 12 minutes or until
mixture is thick and pulpy. Spoon sauce
over cutlets, sprinkle with chopped parsley.

Serves 4.

Kilojoules per Serving: 800 approx (200
calories approx).

GREEN VEGETABLE LOAF
2 large cucumbers

1 large green pepper
3 sticks celery

8 shallots

3 tablespoons chopped parsley

1 cup canned unsweetened pineapple juice
1 cup water

2 tablespoons white vinegar

2 chicken stock cubes
salt, pepper

1 tablespoon gelatine

Cut washed cucumber into quarters
lengthwise, remove seeds. Cut sticks of
cucumber into lcm (Vim) pieces. Put
cucumber, seeded and chopped pepper,
chopped celery, chopped shallots, and
parsley into bowl; mix well. Put pineapple
juice, water, vinegar, stock cubes, salt,
pepper and gelatine into pan. stir over low
heat until gelatine has dissolved. Allow
pineapple mixture to become cold. Lightly
oil 23cm x 12cm (9in x 5in) loaf tin. Spoon
vegetable mixture into tin, pour over
pineapple mixture. Refrigerate several

hours until set.

Serves 6.

Kilojoules per Serving: 140 approx (35
calories approx).

GINGER BREAM

500g (llb) bream fillets
1 tablespoon soy sauce

2 teaspoons worcestershire sauce
2 tablespoons lemon juice
Vi teaspoon dry mustard

Vi teaspoon ground ginger 1
2.5cm (lin) piece green ginger

2 shallots

Combine soy sauce, worcestershire
sauce, lemon juice, mustard, ground
ginger, grated green ginger and finely
chopped shallots in bowl. Add fish fillets,

marinate 1 hour. Grill fish fillets until

tender, brushing with marinade several
times during cooking. Heat remaining
marinade, spoon over fish.

Serves 2.

Kilojoules per Serving: 1000 approx
(250 calorie approx)

ORANGE CHICKEN
2 whole chicken breasts

1 cup orange juice

2.5cm (lin) piece green ginger
2 tablespoons lemon juice
1 teaspoon sugar

1 teaspoon soy sauce

2 chicken stock cubes
salt, pepper

3 teaspoons cornflour
Vi cup water
6 shallots

Remove chicken breasts from bone,
giving four pieces. Pound each chicken

TO PAGE 66

Crumbed Cutlets Provencal and Green
Vegetable Loaf. Recipes this page.

none Help

FROM PAGE 65

^LUSCIOUS 6a low calorie

breast out thinly. Put water in frying pan.
add chicken breasts, cover, bring t0
simmering point. Simmer gently 5 minutes
or until chicken is tender and cooked.
Remove from pan, put on to serving plate;
keep warm. Put orange juice, peeled and
grated green ginger, lemon juice, sugar and
soy sauce, crumbled stock cubes, salt,

pepper, cornflour and water in pan, stir I
until combined. Stir over low heat until I
sauce boils and thickens, reduce heat, I
simmer uncovered 5 minutes. Add I

chopped shallots, simmer a further 2 I

minutes. Pour over chicken.

Serves 2.

Kilojoules per Serving: 1200 approx I

(300 calories approx).

PRIZE RECIFE

Lunchbox biscuits made with health

food ingredients win this week's $10 prize.
SESAME FRUIT BISCUITS
125g (4oz) butter or substitute
V/i cups raw sugar
1 egg

60g (2oz) sesame seeds
Vi cup sultanas

1 cup wholemeal self-raising flour
1 teaspoon cinnamon

Put sesame seeds on baking tray, bake
in moderate oven 5 to 10 minutes or until

golden brown. Cream butter and sugar
until combined, add egg. beat until light
and fluffy. Stir in sifted flour and
remaining ingredients. Put teaspoonfuls of
mixture on well-greased oven trays, approx
5cm (2in) apart to allow for spreading.

Bake in moderate oven 12 to 15 minutes or

until golden brown. Allow to cool for 30
seconds then remove immediately with
spatula on to wire racks. Makes approx 40.

First prize of $10 to Mrs. P. Cooper,
Mosman Park, WA.

OIE HINTS

Each hint used wins $2

A cottonwool bud dipped in furniture
polish makes dusting carved furniture
easier. - L. Kiddle, St Ives, NSW.

* * *

To obtain a brighter and more lasting
polish on shoes rub them over with a damp
cloth before applying polish. - Mrs E. M.
Maguire, Armidale, NSW.

* * *

If you need a lot of hard-boiled eggs for
sandwiches or salad rolls put them through
a mincer. Mixed with a little milk, they
make a fine smooth paste. - Mrs. L.
Cardan, Burren Junction, NSW.

$