KNOX
EAT AND REDUCE PLAN
including
CHOICE-OF-FOODS CHART

Q. WILL YOUR DOCTOR APPROVE THIS NEW DIET THAT'S BUILT ON EFFECTIVE WEIGHT LOSS PRINCIPLES?

A. Absolutely he will ... because the Food Choice Diet is grounded in solid nutritional principles that your doctor is very familiar with. For many years, the medical community has recommended using Food Exchange Lists[1] where a proper diet is crucial for the patient's survival ... especially in the case of someone with diabetes. Naturally, this dieting system must consistently provide the right amounts of protein, minerals, and vitamins that are essential for good health at all times.

Now, these carefully and scientifically developed Food Exchanges (or, as we call them ... OPTIONS) have been modified for a weight loss diet, making it one that can genuinely enhance your health as well as help manage your weight.

Q. IF YOU'VE TRIED OTHER WAYS TO LOSE WEIGHT WITHOUT SUCCESS ... HOW WILL THE CHOICE-OF-FOODS DIET HELP YOU WITH YOUR WEIGHT PROBLEM?

A. Managing weight usually depends on just 2 things:

the knowledge of a few simple rules of nutrition and your own willpower to follow them. First of all, it's clear why you've gained weight. You've been eating more food than your body burns... so, this extra food has turned into fat. You will lose extra weight on this safe, sound diet... because you'll be eating fewer calories[2] than needed and will force your body to use the stored fat. You'll find the Food Choice Diet is more than just a way to lose excess weight right now. It’s a fundamental guide to good eating habits for everyone... whether you're fat or thin. It will teach you which foods and how much to eat to get slim and stay slim.

Q. IS THIS A BORING "EATING THE SAME FOODS EVERY DAY" DIET... OR IS IT VARIED AND EASY TO FOLLOW?

A. The Knox Choice-of-Foods diet gives you a wide variety of good, normal foods ... not extreme or trendy ones, that you can use to prepare meals you and your family will enjoy. In fact, the only way your family will know you’re dieting is when they notice you taking smaller portions. A diet that lets you enjoy favorites like steak, baked potatoes, seafood, and delicious desserts is one you’ll find easy to stick to ... even long after you’ve reached your weight goal.

Q. DO YOU HAVE TO WASTE TIME COUNTING CALORIES AND WORRYING ABOUT HAVING BALANCED MEALS?

A. No, and this is one great reason why you'll find it so easy to stick to the Knox Choice-of-Foods diet.

It does most of the work for you! As you check out the key to this weight loss plan—the Food choice diet lists (shown on pull-out chart following page 18), you'll quickly notice that the foods you need to eat fall into 6 simple lists. The foods in the amounts listed in each of these lists are nutritionally equal.

E.G.:

Under the Meat List you will find seven foods ... each one having the same amount of protein, carbohydrate, fat and calories—

If you're following a 1200 calorie diet each day and it includes 4 foods from the Meat List, just pick any 4 foods you like (in the specified amounts) without worrying about the calories, and you’ll be fine. The calories were already calculated for you when the list was made.

Q. WHY IS PROTEIN SO IMPORTANT IN THIS DIET?

A. Because this specific nutrient is essential for feeling, looking, and performing your best at all times. The more science reveals about protein, the more we understand its crucial role in our daily diet. Your body can’t store protein ... you need a fresh supply of it every day to build and repair body tissues. You can easily see why protein is so important in weight loss diets. Without it, body tissues break down, muscles weaken, and energy levels drop.

Q. HOW SOON WILL YOU SEE RESULTS FROM THIS WEIGHT LOSS DIET?

A. You will lose between one to three pounds [3] a week. But don’t get discouraged if your weight loss is slow at first or if it varies. Keep in mind that you gained all these extra pounds over time. Allow yourself the time to shed them.

Q. IF YOU GET HUNGRY ... ARE “BETWEEN-MEAL” SNACKS PERMITTED ON THIS DIET?

A. Absolutely! Not only do they make dieting more enjoyable, but they are also essential! From a nutritional standpoint, a “between-meal” snack serves two purposes: it provides dieters with the “energy boost” needed in the late morning and late afternoon. Additionally, it curbs the appetite, allowing the dieter to feel satisfied with smaller portions at the next meal. Just keep in mind that these snacks should fit within your daily calorie allowance!

(Yes, this is the same concentrated protein drink that doctors have recommended for years... as a tasty way to boost protein intake in the daily diets of people who might not be getting enough of this essential nutrient.) In a weight-loss diet, the Knox Drink works 3 ways:

AS A CHILLED BEVERAGE (WITH JUICES)

Empty 1 envelope of Knox Gelatine in ¾ glass of orange juice, any other fruit juice, or water that's not iced. Let the liquid soak up the gelatine. Then stir quickly. Drink it fast. If it thickens, add more liquid and stir again.

AS A HOT BEVERAGE (WITH BROTH)

Sprinkle 1 envelope of Knox Gelatin over ¼ cup of cold water to soften it. Add 1 bouillon cube and ¾ cup of boiling water. Stir until the gelatin and bouillon cube are completely dissolved. You can use ¾ cup of any very hot broth instead of the bouillon.

Also, you’ll find a great selection of tasty, satisfying Knox soups, salads, and desserts that have so few calories... you can enjoy a serving of any one of them each day without worrying about messing up your daily calorie goals. Look for these delicious options in the recipe section at the back of the book.

Q. ONCE YOU'VE REACHED YOUR WEIGHT GOAL, HOW WILL YOU KEEP YOUR SLIM, NEW FIGURE?

A. The smart eating habits you develop while following the Knox Choice-of-Foods diet and the Knox “Booster” Drink will help you achieve this! You'll notice that you no longer crave overeating. You've experienced a significant change in your appearance and your emotions. You feel more attractive, younger, healthier, and happier. Now you want to maintain that lifestyle!

With the loss of excess weight, you are now entitled to more calories. However, always remember, too many calories will pack the pounds back on.

Actually, you can have about ½ as many more calories as your original diet plan suggested. For example, if you were following the 1200 calorie Knox diet, around 1800 calories is what you need to maintain your new weight.

As you've already learned on page 8, protein is essential for feeling and looking your best at all times, especially when you're trying to lose weight or watching your weight like you are now. The Knox High-Protein “Booster” Drink[4] made with milk will not only add about 15 grams of beneficial, muscle-building protein to your daily diet, but it will also help control your appetite in a healthy way.

Take the Knox “Booster” Drink (with milk) 30 minutes before lunch and dinner. In an 8 or 10 oz. dry glass, mix 1 envelope of Knox Gelatin with 3-6 tablespoons of instant non-fat dry milk. (Amount may vary by brand.) Fill the glass with cold water. Stir quickly until the milk fully dissolves. Drink it fast.

Q. HOW DO YOU START THE KNOX CHOICE-OF-FOODS DIET?

A. FIRST, find your target weight on the following chart; Second, figure out the right number of calories you need to consume to lose weight. HERE’S HOW: Let’s say you’re a woman who is 5′3″ tall and has a medium frame; based on the chart, you should weigh 128 lbs. Now multiply this by 10 to find the recommended daily calories you should intake to lose weight effectively.

128 × 10 = 1280 calories

Third, log your current weight, target weight, and body measurements on the chart below ... make sure to track your progress every week!

Fourth, you’re ready to start your diet... and begin planning your meals using the Knox Choice-of-Foods diet lists on the pull-out chart on page 18.

It’s simple to do ... and to show you just how simple it is we’ve created this sample menu for one day based on the 1200 Calorie Intake Plan:

1. When a recipe serving is labeled as “Free Choice,” it means you can have 1 serving without needing to count it in your daily diet.

2. Use the milk in your meal plan to drink, in coffee, on cereal, or with other foods.

3. Serve vegetables plain or with some of the meat or fat for seasoning. You might want to include vegetables, milk, and meat choices in your meal plan together. This way, you can create soups, stews, or other dishes that combine several foods.

4. Measure all foods on the Bread List after they’ve been cooked.

5. Eat the meat or fish prepared for the family as long as no fat or flour has been added. You can use the meat juices, after removing the fat, to add flavor to your meat or vegetables.

It’s important to weigh meat after it’s cooked. Don’t include bones and excess fat in the total weight. Cut off any extra fat instead of eating it.

6. When you're following a weight loss plan, whether it's a 1200, 1600, or 1800 calorie diet, stick to the amount of fat allowed in that diet. You can use it however you like—spread it, season your food, or dress your vegetables—but make sure to count the fat you use as part of your total daily allowance.

It’s easier to stick to a diet when food looks so tempting that you don’t crave high-calorie foods or extras.

It might be useful for you to have a list of some foods that are low in calories.

Because each teaspoon of sugar adds 20 calories, you can reduce them by using a sweetener that doesn't add any calories.

Low-calorie sweeteners provide a sweet taste without calories and without sugar. The recipes in this booklet use saccharin (¼ grain tablets), Sucaryl (tablets or solution), and Sweeta (solution).

It’s not smart to take more than a reasonable amount (which is about 12 tablets) as the total for the day’s meals.

Liquid non-caloric sweeteners can be added directly to the dissolved gelatin mixture.

Non-caloric sweetener tablets can be crushed and mixed into the dissolved gelatin mixture, or they can be dissolved in a small amount of the liquid needed for a recipe and then added.

A variety of low-calorie canned or bottled fruits, fruit juices, and drinks are now available in many stores. These foods make low-calorie diets much more interesting.

Low-calorie foods used in the recipes in this booklet include:

Skim milk is a low-calorie type of milk that aids in successful weight loss by keeping calorie intake low while maintaining high nutritional value. You can use liquid skim milk or non-fat dry milk solids.

Non-fat dry milk solids mixed with water create skim milk. Follow the instructions on the package for the right proportions. To rehydrate—measure the dry milk into a glass; add 1 cup of water and stir. Chill.

To ensure proper jelling, the number of grains of Knox Unflavored Gelatine in each envelope is measured scientifically. Tablespoons can differ in size. An “envelope” of gelatine is always a precise measure.

To soften gelatin in all cold liquids except milk, sprinkle the gelatin into ½ cup of the cold liquid. Let it sit to soften.

To soften gelatin in ½ cup of cold milk, stir the gelatin into the milk.

To dissolve softened gelatin, stir it into the hot liquid needed for the recipe, or place it over hot water and stir until it's completely dissolved.

One envelope of gelatin will gel up to 2 cups of liquid.

When solids are mixed into 2 cups of a gelatin-liquid mixture, you can add up to 2 cups.

Fresh pineapple and frozen pineapple must be cooked before adding them to a gelatin mixture to ensure that it sets; canned pineapple can be used directly from the can.

When adding solid ingredients, the gelatin mixture is first chilled to the consistency of cold, unbeaten egg whites from fresh eggs. This stops the solids from floating to the top or sinking to the bottom of the mold.

To quickly chill the gelatin mixture to the consistency of unbeaten egg whites, fill half of the lower part of a double boiler with ice and water. Place the upper part of the double boiler with the gelatin mixture over the ice. Stir frequently until it reaches a smooth, evenly chilled, unbeaten egg white consistency. Alternatively, you can use two bowls instead of the double boiler.

When using low-calorie sweeteners in the recipe, beat the egg whites until they're stiff but not dry, then fold them in as instructed.

If you're using sugar in the recipe when adding beaten egg whites to the gelatin, fold some of it into the egg whites like you would for meringues.

Jellied foods—like soups, main dishes, salads, or desserts—can be shaped in square, round, or loaf pans, muffin tins, cleaned cans from canned foods, bowls, cups, glasses, or paper cups. For easy serving, a gelatin mixture can be chilled in serving dishes that go straight to the table, or it can be scooped from bowls into serving dishes.

To unmold, dip the mold in warm or hot water up to the level of the gelatin—use warm water for metal molds and hot water for glass molds. Loosen the edges with the tip of a paring knife. Place the serving dish on top of the mold, pressing them together firmly, and flip it upside down. Shake gently while holding the serving dish tight against the mold. Carefully lift off the mold. Gelatin can be unmolded right before serving or even up to an hour before mealtime, as long as the serving plate or platter is put back in the refrigerator.

In the following pages, you'll discover tested low-calorie recipes that make reducing calories (AND WEIGHT-WATCHING AFTER CUTTING BACK) fun!

Sprinkle gelatin on ½ cup of cold water to soften. Combine the rest of the water, tomato juice, salt, and spices. Bring to a full boil. Strain to remove the spices. (It's helpful to put whole spices in a tea ball, so they can be taken out easily without straining the broth.) Stir in the softened gelatin until completely dissolved. Serve hot or chilled to a soft jelly consistency.

Use 1½ cups of canned tomatoes instead of tomato juice. Strain before adding softened gelatin.

1 Serving Equals Unlimited Choice

Sprinkle gelatin on ½ cup of cold water to soften it. Simmer the bouillon cubes in the rest of the water until they dissolve. Add the softened gelatin and stir until it's fully dissolved. Mix in the lemon juice. Serve hot or chilled to a soft jelly consistency.

Sprinkle gelatin over cold water to soften it. Simmer onions in meat stock with tomatoes, parsley, cloves, and salt until they're tender. Strain the mixture. Add the softened gelatin and stir until it's completely dissolved. Measure it, and if needed, add very hot water to make 3 cups. Serve hot or chilled to a soft jelly consistency.

Use 2 beef bouillon cubes and 1¾ cups of water instead of meat stock, if you prefer.

1 Serving Equals Free Choice

Use 1 cup of tomato juice instead of whole tomatoes.

1 Serving = Free Choice

Use 2 beef bouillon cubes and 1¾ cups of water instead of meat stock, and use 1 cup of tomato juice instead of tomatoes.

1 Serving Equals Free Choice

JELLIED CONSOMMÉ ... Use reconstituted canned consommé or clarified beef, veal, or chicken stock instead of water, bouillon cubes, and lemon juice.

1 serving equals free choice

JELLIED CHICKEN BOUILLON ... Use chicken bouillon cubes instead of beef bouillon cubes. Season with ½ teaspoon of salt, ¼ teaspoon each of pepper and mace instead of lemon juice.

1 serving = free choice

JELLIED CHICKEN BROTH ... Use 3 cups of clarified chicken broth instead of bouillon cubes and water. Season just like Jellied Chicken Bouillon.

1 Serving = Free Choice

Sprinkle gelatin on ½ cup of cold broth to soften it. Heat the remaining broth, tomato juice, and salt until it's very hot. Add the softened gelatin and stir until it’s completely dissolved. Serve it piping hot or chilled to a soft jelly consistency.

Use 2 chicken bouillon cubes and 2 cups of water instead of chicken broth.

1 Serving = Free Choice

Use 2 chicken bouillon cubes and 3 cups of tomato juice instead of chicken broth and 1 cup of tomatoes.

1 Serving Equals ½ Vegetable Option

Sprinkle gelatin over ½ cup of cold beef stock to soften it. Mix the rest of the stock with the tomato, tomato paste, vinegar, spices, salt, and eggshell. Heat the mixture on low, stirring constantly until it boils. Take it off the heat, then add the softened gelatin and stir until it's completely dissolved. Let it sit for 10 minutes. Strain it through a fine sieve lined with a damp cloth. Serve it hot or chilled to a soft jelly-like texture.

Sprinkle gelatin on the cold water to soften it. Stir the softened gelatin into the very hot water until it's completely dissolved. Add the vinegar and salt. Chill it to the consistency of unbeaten egg whites. Gently fold in the vegetables and fish. Pour the mixture into one large mold (3-4 cup) or 6 small molds. Chill until firm.

Use 1¼ cups of flaked salmon.

1 Serving Equals 1 Meat Option

Use 1¼ cups of finely flaked crab meat and 1 tablespoon of mayonnaise. Mix them together before folding into gelatin.

1 Serving Equals 1 Meat Option

Use 3 hard-boiled eggs, chopped, plus 1¼ cups of flaked crab meat and 1 tablespoon of mayonnaise. Mix everything together before folding it into the gelatin.

1 Serving Equals 1½ Meat Options

Use 1 cup of flaked lobster and ½ tablespoon of mayonnaise. Mix them together before folding into the gelatin.

1 Serving Equals 1 Meat Option

Use 1¼ cups of whole shrimp plus 1 tablespoon of mayonnaise. Mix them together before folding into the gelatin.

1 Serving Equals 1 Meat Option

Use 1¼ cups of flaked tuna. Cut the vinegar down to 2 tablespoons and the salt to ¼ teaspoon.

1 Serving Equals 1.5 Meat Choices

Stir gelatine into the cold skim milk to soften. Add the softened gelatine to the very hot skim milk and stir until it's completely dissolved. Mix together the egg yolks, salt, and paprika; gradually add the hot mixture. Cook over hot, not boiling, water until the mixture thickens, stirring constantly. Let it cool for 10 minutes. Stir in the lemon juice, mustard, and crab meat. Pour into one large mold (3-4 cup). Chill until it's firm.

Use 1½ cups of tuna or another type of fish instead of crab meat.

1 Serving Equals 2 Meat Options plus ½ Milk Option

Sprinkle gelatin onto ½ cup of cold water to soften. Combine the rest of the water, tomato juice, vinegar, salt, and spices, then bring to a full boil. Remove the spices. (It helps to place whole spices in a tea ball so they can be taken out easily without straining the broth.) Stir in the softened gelatin until it's completely dissolved. Chill until it reaches the consistency of unbeaten egg whites. Mix in the salmon, celery, and green pepper. Pour into one large mold (3 cups) or 6 individual molds. Chill until firm.

Use 1½ cups of flaked tuna instead of salmon.

1 Serving Equals 2 Meat Options

Use 1½ cups of flaked cooked white fish (haddock) instead of salmon.

1 Serving Equals 1 Meat Option

Use 1½ cups of flaked cooked fatty fish (like halibut) instead of salmon.

1 Serving Equals 1½ Meat Options

Sprinkle gelatin over ½ cup of cold chicken stock to soften it. Heat the rest of the chicken stock with salt until it boils. Take it off the heat. Stir in the softened gelatin until it's completely dissolved. Add lemon juice and a non-caloric sweetener. Chill it until it reaches the consistency of unbeaten egg whites. Fold in the pineapple and chicken. Pour it into a small loaf pan or a large mold (4 cup). Chill until it's firm.

Use canned chicken broth or consommé instead of chicken bouillon cubes and water.

1 Serving Equals ½ Vegetable Option

Sprinkle gelatin over ½ cup of cold water to soften it. Heat the rest of the water with the bouillon cubes until they dissolve. Add salt and the softened gelatin, stirring until completely dissolved. Let it chill until it reaches the consistency of unbeaten egg whites. Stir in the vegetables. Pour into one large mold (3-4 cups) or 6 individual molds. Chill until firm.

Use canned chicken broth or consommé instead of chicken bouillon cubes and water.

1 Serving Equals ½ Vegetable Option

Sprinkle gelatin on the cold water to soften. Dissolve the softened gelatin in very hot chicken broth with onion salt added. Cool to the consistency of unbeaten egg whites. Beat with an electric mixer until fluffy. Fold in whipped evaporated milk and lemon juice. Mix in the chicken. Pour into a large mold (6 cups). Chill until firm.

Use 1½ cups of cooked diced turkey instead of chicken.

1 Serving Equals 1 Meat Option

Sprinkle gelatin over ½ cup of cold water to soften. Heat the rest of the water with bouillon cubes until the cubes are fully dissolved. Take it off the heat. Stir in the softened gelatin until it’s completely dissolved. Chill it until it reaches the consistency of unbeaten egg whites. Fold in the chicken and vegetables. Pour it into a large mold (4 cup). Chill until firm.

Pour a thin layer of the gelatin and chicken stock mixture into a loaf pan and chill until it's almost firm. In the meantime, chill the rest of the gelatin mixture until it reaches the consistency of unbeaten egg whites. When the gelatin layer is nearly firm, arrange 6 slices of chicken on top; add a little more of the gelatin mixture; and chill again. Gently fold the vegetables into the remaining chilled mixture and carefully place it on the jellied chicken slices. Chill again until the mold is firm.

1 Serving Equals 1 Meat Option

Sprinkle gelatin over the cold water to soften it. Mix the bouillon cubes with the remaining water, lemon juice, and onion, then heat until the bouillon cubes are completely dissolved. Add the softened gelatin and stir until fully dissolved. Chill until it reaches the consistency of unbeaten egg whites. Gently fold in the meat, celery, and peas. Pour into a 4-cup loaf pan. Chill until firm. Slice and serve on crisp lettuce.

Sprinkle gelatin over the cold water to soften it. Heat the tomato juice and bouillon cubes until the cubes are fully dissolved. Remove from heat. Add the softened gelatin and stir until completely dissolved. Chill until it reaches the consistency of unbeaten egg whites. Mix in the cottage cheese, onion, and seasonings. Pour into one large mold (3-4 cups) or 6 individual molds. Chill until firm.

Sprinkle gelatin on the cold water to soften it. Add the softened gelatin to the very hot water and stir until completely dissolved. Mix in the salt, vinegar, and non-caloric sweetener. Stir until everything is well combined. Chill until it reaches a consistency similar to unbeaten egg whites. Fold in the vegetables. Pour into one large mold (3-4 cups) or 6 individual molds. Chill until firm.

Use 1¼ cups of very hot broth instead of very hot water.

1 Serving Equals ½ Vegetable Choice

Use 1¼ cups of very hot consommé instead of very hot water. Add 1 cup of diced cooked meat instead of carrots. Lower the non-caloric sweetener to 1 tablet or the equivalent.

1 Serving Equals 1 Meat Option plus ½ Vegetable Option

Use 1½ cups of very hot fruit juice instead of very hot water. Add fruit like 1 cup of orange sections, ½ cup of grapefruit sections, and ½ cup of pineapple cubes instead of vegetables.

1 Serving Equals 1½ Fruit Choices

Use 1 cup of shredded cabbage, ½ cup of cooked carrots, and ½ cup of cooked or canned peas as solids. Use vinegar instead of lemon juice.

1 Serving Equals ½ Vegetable Option

Use 1 cup of diced apples and 1 cup of drained grapefruit sections as solid ingredients. Use lemon juice instead of vinegar.

1 Serving Equals ½ Fruit Choice

Use 1 cup of diced cooked beets and 1 cup of shredded raw spinach as solids. Use vinegar instead of lemon juice.

1 serving is equal to ½ of a vegetable choice

Use 1½ cups of drained grapefruit sections and ¼ cup of coarsely chopped nuts as solids. Use lemon juice instead of vinegar.

1 Serving Equals ½ Fruit Option plus ½ Fat Option

Use 1¼ cups of diced apple, ½ cup of diced celery, and ¼ cup of roughly chopped nuts as solids. Use lemon juice instead of vinegar.

1 Serving Equals ½ Fruit Choice plus ½ Fat Choice

Use 1½ cups diced cucumber, ½ cup diced celery, and 1 tablespoon grated onion as solids. Use vinegar instead of lemon juice.

1 Serving Equals Free Choice

Use 1 cup of peas, 1 slightly less than 1 cup of diced cooked carrots, and 1 tablespoon of diced pimiento as solids. Use vinegar instead of lemon juice.

1 Serving Equals ½ Vegetable Option

Use 1 cup of peas, ½ cup of diced celery, and ½ cup of diced green pepper as the solid ingredients. Use vinegar instead of lemon juice.

1 serving equals ½ vegetable choice

Sprinkle gelatin on ½ cup of cold water to soften. Boil the remaining water with bouillon cubes and seasonings until the bouillon cubes are completely dissolved. Strain the mixture. Add lemon juice and enough hot water to make 1½ cups of liquid. Stir in the softened gelatin until it’s completely dissolved. Pour into a flat pan, one large mold (2 cups), or 4 individual molds. This aspic can be used as a garnish or as a base for jelling meat, fish, or vegetables.

Use canned broth or consommé instead of water and bouillon cubes. Season to your liking.

1 Serving = Free Choice

Use beef bouillon cubes and add as solids—1 cup diced leftover meat, ½ cup diced celery, and 2 tablespoons chopped green pepper. Pour into one large mold (3-4 cup).

Serves 6

1 Serving Equals 1 Meat Option

Use chicken bouillon cubes and add as solids—1 cup diced cooked chicken and ½ cup diced celery. Pour into one large mold (3-4 cup).

Sprinkle gelatin on the cold water to soften it. Heat the bouillon cubes in tomato juice until they are completely dissolved. Remove from heat. Stir in the softened gelatin until it’s fully dissolved. Add seasonings. Pour into one large mold (2-3 cup) or 4 individual molds. Chill until firm.

Pour into a flat pan until it's ½ inch deep. Chill until it's firm. Cut into decorative shapes to use as a garnish for cold meats. This will make about 16 servings.

1 Serving = Free Choice

Sprinkle gelatin on ½ cup of cold tomato juice to soften it. Heat the rest of the tomato juice until it's very hot. Take it off the heat. Add the softened gelatin, lemon juice, and seasonings. Stir until everything is completely dissolved. Pour into one large mold (2 cup) or 4 individual molds. Chill until firm.

Use the recipe above, but before shaping, chill until it reaches the consistency of unbeaten egg whites. Stir in 2 cups of crisp shredded cabbage. Pour into one large mold (3-4 cups) and chill until firm.

Makes 6 portions

1 Serving = Free Choice

Sprinkle gelatin over cold water to soften it. Completely dissolve the softened gelatin in very hot water. Mix in vinegar, lemon juice, and a non-caloric sweetener. Chill until it reaches a consistency similar to beaten egg whites. Fold in the remaining ingredients and pour into one large mold (3-4 cups) or 6 individual molds. Chill until firm.

Combine lemon juice, evaporated milk, and salt in a screw-top jar. Shake well to mix.

Sprinkle gelatin over cold orange juice to soften it. Mix very hot water, salt, lemon juice or vinegar, and a non-caloric sweetener together. Add the softened gelatin and stir until it's completely dissolved. Chill it until it reaches the consistency of unbeaten egg whites. Gently fold in the carrots, pineapple, and orange. Pour into one large mold (3 cup) or 6 individual molds. Chill and serve.

Sprinkle gelatin over the cold water to soften it in the top of a double boiler. Combine mustard, salt, and paprika, then gradually add the boiling water. Mix this hot mixture and butter or margarine into the softened gelatin. Stir until the gelatin is completely dissolved and the butter or margarine has melted. Gradually add this mixture to the beaten eggs and return it to the top of the double boiler. Cook over hot, but not boiling, water, until the mixture starts to thicken, stirring constantly. Remove from heat. Add a non-caloric sweetener and slowly stir in the vinegar. Chill until it thickens slightly. Beat with a rotary beater until well blended. Store in the refrigerator, covered. To serve, beat lightly with a fork.

Sprinkle gelatin over the cold water in the top of a double boiler. Stir over hot water until the gelatin is completely dissolved. Remove from heat. Add the beverage and mix well. Pour into one large mold (2 cups) or 4 individual molds. Chill until firm.

Soften the gelatin by mixing it into the cold skim milk in the top of a double boiler. Add the very hot skim milk and salt. Place it over boiling water; stir until the softened gelatin is completely dissolved. Slowly pour it into the egg yolks while stirring constantly. Return it to the top of the double boiler; cook it over hot, but not boiling, water, stirring constantly until the mixture coats a spoon. Remove from heat. Add vanilla and low-calorie sweetener. Stir to dissolve completely. Chill until it thickens slightly more than unbeaten egg white consistency. Fold in the beaten egg whites. Pour into one large mold (4 cup) or 8 individual molds. Chill until firm.

Sprinkle gelatin over the cold water to soften it. Pour the cherries into a saucepan and boil for 5 minutes. Transfer to a bowl and beat with a rotary beater until they break into small pieces. Measure and, if needed, add hot water to make 1¼ cups. Add the softened gelatin, lemon juice, and non-caloric sweetener; stir until the gelatin is completely dissolved. Chill until it reaches the consistency of unbeaten egg whites. Whip with a rotary beater until fluffy. Gently fold in the beaten egg whites until smooth. Pour into one large mold (2 cups) or 4 individual molds. Chill.

Sprinkle gelatin over the cold water to soften it. Stir the softened gelatin into the very hot water with salt until fully dissolved. Add vinegar and a non-caloric sweetener. Chill until it reaches the consistency of unbeaten egg whites. Fold in grapefruit and cucumber. Pour into one large mold (3-4 cups) or 6 individual molds. Chill until firm.

Sprinkle gelatin over the cold water to soften it. Stir the softened gelatin into the very hot water until it’s completely dissolved. Add lemon juice and calorie-free sweetener. Pour the mixture into one large mold (2-3 cups) or into 4 individual molds. Chill until firm.

Sprinkle gelatin over cold water to soften in the top of a double boiler. Completely dissolve the softened gelatin over hot water. Mix in apricot pulp, lemon zest, lemon juice, and a non-caloric sweetener. Chill until it's thickened but not solid. Whip it with a rotary beater until it's fluffy. Gently fold in the beaten egg whites. Pour it into one large mold (3-4 cups) or 6 individual molds. Chill until firm.

Use ½ cup of strained prune puree instead of apricot puree.

1 Serving Equals ½ Meat Option plus ½ Fruit Option

Soften the gelatin by mixing it into the cold skim milk. Once softened, add the gelatin to the very hot skim milk with salt and stir until it's completely dissolved. Add vanilla and a calorie-free sweetener. If you want, add food coloring for tint. Pour the mixture into one large mold (2-3 cups) or four individual molds. Chill until it’s firm.

Add ⅛ teaspoon of nutmeg to the Blanc Mange recipe. Reduce the sweetness and food coloring, if you want. Chill until it reaches the consistency of unbeaten egg whites. Beat until fluffy and smooth. Pour into one large mold (3-4 cups) or 6 individual molds. Chill until firm.

Sprinkle gelatin over the cold water to soften it. Add lemon zest and lemon juice to the very hot water. Bring it to a boil. Remove from heat. Stir in the softened gelatin and non-caloric sweetener until completely dissolved. Chill until it reaches the consistency of unbeaten egg whites. Add the unbeaten egg white and beat with a rotary beater until fluffy. Place the container in a bowl of ice or iced water. Beat until the mixture starts to hold its shape. Pour it into one large mold (3-4 cups) or 6 individual molds. Chill until firm.

Sprinkle gelatin over the cold water to soften it. Beat the egg yolks with salt until they're light and fluffy. Gradually add the very hot water to the egg yolks and cook over simmering water, stirring constantly, until the mixture coats the back of a spoon. Remove it from heat. Stir in the softened gelatin, non-caloric sweetener, flavoring, and nutmeg until the gelatin is completely dissolved. Chill until it reaches the consistency of unbeaten egg whites. Beat the egg whites until stiff but not dry. Gently fold them into the mixture, ensuring it's well blended. Spoon it into 4 sherbet glasses. Lightly sprinkle with nutmeg and chill until firm.

Sprinkle gelatin on the cold water to let it soften. Stir the softened gelatin into the very hot water until it’s completely dissolved. Add lemon juice and a non-caloric sweetener. Mix in cold applesauce. Chill thoroughly until it's thickened but not fully jelled. Whip with a rotary beater until it’s light. Chill again. Scoop into serving dishes.

Soften gelatin by stirring it into ½ cup cold skim milk in the top of a double boiler. Place it over hot water. Stir to completely dissolve the softened gelatin. Soften the butter. Gradually whip the dissolved gelatin and the remaining 1½ cups of skim milk into the butter using a rotary beater. Mix in a few drops of yellow food coloring and extra salt, if you want. Pack it into 2 one-pound butter cartons or a deep, rectangular pan. Cover it and chill until firm.

Sprinkle gelatin over the cold water to soften it. Stir the softened gelatin into the heated skim milk until completely dissolved. Gradually mix in the egg yolk. Add the orange zest, then cook over hot water, stirring constantly, until the mixture coats the back of a spoon. Remove from heat. Stir in the orange juice, non-caloric sweetener, and lemon juice. Chill until it reaches the consistency of unbeaten egg whites. Fold in the beaten egg whites and whipped evaporated milk. Pour into one large mold (3-4 cups) or 6 individual molds. Chill until firm.

Use ¼ cup heavy cream, whipped, instead of ¼ cup chilled evaporated milk, whipped.

1 serving equals ½ milk choice plus ½ fat choice

The Protein Drink referred to in this book is fantastic for you and your entire family. It's made with Knox Gelatin ... pure, high-quality gelatin that's all protein—no sugar ... unlike mass-produced flavored gelatin desserts, which are made up of about ⅞ sugar and ⅛ gelatin.

LITHO IN U.S.A.

DOCTORS OFTEN RECOMMEND KNOX FOR OTHER SPECIAL DIETS LIKE __A_TAG_PLACEHOLDER_0__ diabetic, peptic ulcer, recovery, low-salt, and more. Each package of Knox Gelatine includes a list of special diet booklets, available for free upon request.

Follow it and see how easy it is to shed those extra pounds ⇒

Understood! Please provide the text you'd like me to modernize. To reach your weight goal ... your daily diet needs to include foods from each of the lists shown ... in the exact amounts specified for your specific calorie pattern. Your calorie pattern requirements are shown in the same color in each list. 1200 calories (red), 1600 calories (blue), 1800 calories (green).

You can eat these foods at any time of the day you want ... however, it's recommended to split them into 3 equal meals.

MEASURE PRECISELY ... USE STANDARD MEASURING CUPS AND SPOONS

Each of the following food options has low amounts of carbohydrates, protein, or calories.

1200 CALORIE DIET · Pick any amount
1600 CALORIE DIET · Pick any number
1800 CALORIE DIET · Pick any amount

In its raw state, the serving size is unlimited; when cooked, the serving size is ½ to 1 cup.

OR You can choose from this vegetable list. Each of the following foods has 7 grams of carbs, 2 grams of protein, and 35 calories.

1200 CALORIE DIET · Select any 2
1600 CALORIE DIET · Pick any 4
1800 CALORIE DIET · Pick any 4

One serving equals ½ cup.

Each of the following food choices has 15 grams of carbohydrates, 2 grams of protein, and 70 calories.

1200 CALORIE DIET · Choose any 3
1600-CALORIE DIET · Choose any 4
1800 CALORIE DIET · Choose any 3

Each of the following food options has 12 grams of carbs, 8 grams of protein, 10 grams of fat, and 170 calories.

1200 CALORIE DIET · Choose any 2
1600 CALORIE DIET · Choose any 2
1800 CALORIE DIET · Choose any 3

You can use the milk from your meal plan to drink in coffee, on cereal, or with other foods.

Each of the following food options has 5 grams of fat and 45 calories.

1200 CALORIE DIET · Pick any 3
1600 CALORIE DIET · Pick any 3
1800 CALORIE DIET · Pick any 6

Each of the following food options has 10 grams of carbs and 40 calories.

1200 CALORIE DIET · Pick any 5
1600 CALORIE DIET · Pick any 5
1800 CALORIE DIET · Pick any 5

You can use your fruit fresh, dried, cooked, canned, or frozen as long as no sugar has been added.

Each of the following food options has 7 grams of protein, 5 grams of fat, and 75 calories.

1200 CALORIE DIET · Choose any 4
1600 CALORIE DIET · Choose any 6
1800 CALORIE DIET · Choose any 6

Each of the following “Between-Meal” snacks is made with Knox—the real unflavored gelatin. There are only 28 calories in each envelope of High-Protein Knox.

1200 CALORIE DIET · Drink Knox three times a day
1600 CALORIE DIET · Drink Knox three times a day
1800 CALORIE DIET · Drink Knox three times a day

Take the Knox High-Protein Drink 30 minutes before meals as a cold drink (with Fruit Juices). Pour 1 envelope of Knox Gelatine into ¾ glass of orange juice, other fruit juices, or water, but don’t use ice. Let the liquid soak up the gelatine. Then stir it well. Drink it quickly. If it thickens, add more liquid and stir again.

OR

As a warm beverage (with broth). Sprinkle 1 packet of Knox Gelatine over ¼ cup of cold water to soften it. Add 1 bouillon cube and ¾ cup of boiling water. Stir until the gelatine and bouillon cube are completely dissolved. You can use ¾ cup of any very hot broth instead of bouillon.

Once you've reached your weight goal, drink Knox “Booster” Drink (with milk) to maintain your weight and get extra protein. One 8 oz. glass contains 15 grams of protein and 130 calories. In an 8 or 10 oz. dry glass, mix 1 envelope of Knox Gelatine with 3 to 6 tablespoons instant non-fat dry milk (depending on the brand). Fill with cold water. Stir vigorously until the milk is fully dissolved. Drink it quickly.

For additional copies of this handy reducing chart to carry in your purse or pocket, write:

CHAS. B. KNOX GELATINE CO., Johnstown, NY.