A weight-loss plan you can live with: sorry, no miracles here - just tasty, sensible meals - includes menu plans, recipes and a glossary - Cover Story

Vegetarian Times, April, 1996 by Amanda Cushman

SOME PEOPLE ASSUME that being a vegetarian guarantees peak fitness and an ideal weight. This is not completely true. Yes, vegetarians are healthier than most of their meat-eating neighbors, but unless they are careful, their fat intake can be as high, if not higher, than non-vegetarians. Many people make up for the elimination of meat, poultry and seafood from their diet with an increased amount of high-fat dairy foods, nuts and seeds, or "health-food" snacks such as chips, energy bars, trail mix and "natural" sodas. The bottom line: Fatty, sugary, processed foods pile unhealthful pounds on meat eaters and vegetarians alike.

I'm sure we all realize by now that short-term dieting is not the way to lose weight and keep it off. The dynamics of reducing your calorie intake for a certain period of time, only to return to your normal eating habits does not promote permanent weight loss or life-time weight stability. The so-called "miracle" diets that guarantee you'll lose 10 pounds in 10 days fail to address one nagging question: What happens when the 10 days are up? For most dieters, the answer is "You go back to eating the way you used to and gain the weight back." Most dieters lose and gain the same 10 pounds over and over.

If it is lasting results we're after, what we need is not another quick fix, but a healthful, low-fat diet that we can stick to every day of our lives. For optimal health as well as weight control, we need to cultivate good eating habits and to incorporate more calorie-burning activities into our daily routines. Fortunately, when armed with specific nutritional information, it is relatively simple to construct a sensible eating plan that will help us accomplish just that.

A moderately active adult woman should consume a diet averaging 2,100 calories a day. The diet should be high in carbohydrates, moderate in protein and low in fat. This means shooting for 55 percent to 60 percent of your calories from carbohydrates, no more than 15 percent of your calories from protein and less than 30 percent of calories from fat. The above recommendations are not for weight loss, but for general health. By consuming a high-carbohydrate, low-fat diet, your chances of developing heart disease, cancer and other life-threatening diseases are greatly reduced. If you want to lose weight, you must reduce your calories. The ratio of carbohydrates to protein to fat, however, still apply.

The two-week vegetarian weight-loss menu plan I have developed has no more than 1,500 calories a day. Some days without desserts are about 1,200 calories. Keep in mind that while it is OK to snack, you don't want to overdo it. Snacks can include a piece of fresh fruit; three whole grain crackers with a slice of soy cheese; rice cakes; a half cup of dried fruit such as apricots, apples, pears or dates; air-popped popcorn; or whole wheat pretzels.

Remember that how much you eat is almost as important as what you eat. Portion sizes for the following meal plan are as follows: 1 cup for soups and entrees and about 1/2 cup for starchy side dishes (rice, for example) and desserts. When sides dishes are fruit, leafy green salads or non-starch vegetables (broccoli, carrots, celery, bean sprouts, etc.), portions are unlimited.

After you have reached your new-found lifetime weight, you will be able to maintain it by increasing your calories from 1,500 to about 2,000 a day (depending on your level of activity as well as your height and build). Add back these calories carefully, eating measured portions of healthful foods.

PER SERVING: 126 CAL.; 3G PROT.; 3G FAT; 21G CARB.; 0 CHOL.; 196MG SOD.; 2G FIBER. OVO-LACTO/VEGAN

Couscous with Chunky Tomato Sauce

Try whole wheat couscous or a blend of half whole wheat and regular for a nutrition and flavor boost.

1 3/4 cups vegetable broth

1 small onion, diced

2 cloves garlic, minced

1/4 tsp. red pepper flakes

28-oz. can plum tomatoes with juice, roughly chopped

1 Tbs. chopped fresh thyme

2 Tbs. chopped fresh basil

Salt and pepper to taste

1 cup couscous (see glossary)

1 pinch saffron, crushed (see glossary)

1 Tbs. toasted pine nuts (see glossary)

3 scallions, thinly sliced

IN MEDIUM SAUCEPAN, heat 1/4 cup broth over medium heat. Add onion and garlic; cook until tender, about 5 minutes. Add red pepper flakes, tomatoes and juice, thyme and basil. Cook over medium heat, stirring occasionally until thickened, about 20 minutes. Add salt and pepper. Reserve warm.

While sauce is cooking, heat remaining broth in a small saucepan until simmering. Add couscous and saffron; cover. Remove from heat and let sit 5 minutes, or until liquid is absorbed. Transfer to platter; add pine nuts and scallions. Top with tomato sauce. Makes 4 servings.

PER SERVING: 225 CAL.; 8G PROT.; 2G FAT; 46G CARB.; 0 CHOL.; 441MG SOD.; 4G FIBER. VEGAN

Eggplant and Tomato Gratin

This is a filling entree for lunch or dinner. Other vegetables such as zucchini, yellow squash or peppers can be substituted.

1 lb. eggplant, diagonally sliced

1/4 cup vegetable broth

2 cloves garlic, minced