Part 1

_NO DRUG ... NO HUNGER_

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

K-S COPR. 1957 CHARLES E. KNOX GELATINE CO., INC.

Questions and answers regarding the NEW KNOX CHOICE-OF-FOODS diet:

Q. IS THIS NEW DIET BASED ON SOUND REDUCING PRINCIPLES YOUR DOCTOR WILL OK?

A. _Indeed he will_ ... because the CHOICE-OF-FOODS DIET is based on sound nutritional principles with which your doctor has had a great deal of experience. For many years the medical profession has advised the use of Food Exchange Lists[1] where proper diet is of the utmost importance to the patient’s very existence ... as in the case of the diabetic. Naturally, this system of dieting must provide with unfailing accuracy, the proper amounts of protein, minerals and vitamins essential to good health at all times.

Now, these carefully and scientifically developed Food Exchanges (or, as we call them ... CHOICES) have been adjusted to a reducing diet, making it one that can actually improve your health as well as control your weight.

Q. IF YOU HAVE TRIED OTHER WAYS OF REDUCING WITHOUT SUCCESS ... WHY WILL THE CHOICE-OF-FOODS DIET SOLVE YOUR WEIGHT PROBLEM?

A. _Weight control normally involves just 2 factors_:

the knowledge of a few simple rules of nutrition and your own will power to carry them out. First of all, there’s no mystery about why you’ve put on weight. You’ve been eating more food than your body burns up ... so, this extra food has turned to 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 CHOICE-OF-FOODS DIET is _more_ than a way to get rid of excess weight right now. It is a basic guide to good eating habits for anyone ... fat or thin. It will teach you _what foods_ and how much of them to eat to get slim and _stay_ slim.

Q. IS THIS A MONOTONOUS “SAME FOODS EVERY DAY” DIET ... OR IS IT A VARIED ONE YOU’LL FIND EASY TO STICK TO?

A. _The Knox Choice-of-Foods diet offers you a wide variety of good_, normal _foods_ ... not extreme or faddish ones, from which to prepare meals you and your family will enjoy. In fact, the only way your family will know you’re dieting will be when they see you take smaller portions. A diet that allows you to eat such favorites as steak, baked potatoes, seafood and delicious desserts is one you’ll find easy to follow ... even long after you’ve reached your weight goal.

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

A. _No, and this is one good reason why you’ll find it so easy to stay on the Knox Choice-of-Foods diet._

It does most of the work for you! As you look at the key to this reducing plan—the CHOICE-OF-FOODS DIET LISTS (shown on pull-out chart following page 18) you will quickly see that the foods you must eat classify into 6 simple lists. _The foods in amounts indicated in each of these lists are nutritional equals._

FOR EXAMPLE:

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

Meat and poultry (Beef, lamb, pork, liver, chicken) Cold Cuts (Salami, minced ham, Bologna, liverwurst, luncheon loaf) Frankfurter Egg Fish (Haddock, flounder, bass, salmon, tuna, crab, lobster, shrimp, clams, oysters, sardines) Cheese (Cheddar type, cottage) Peanut butter

If yours is the 1200 daily calorie diet ... and calls for 4 of the foods on the Meat List ... just select _any_ 4 of the foods you wish (in the quantity indicated) without thinking about calories and you can’t go wrong. _The calories have already been counted for you when the list was prepared._

Q. WHY DOES PROTEIN PLAY SUCH AN IMPORTANT ROLE IN THIS DIET?

A. _Because this particular nutrient is a vital key to feeling, looking and doing your best at all times._ The more science proves about protein, the more we know of its importance in the daily diet. _Your body can’t store protein ... you must have a new supply of it every day to build and renew body tissues._ You can readily see, then, why protein is so necessary in reducing diets. Without it, body tissues waste away, muscles sag and pep lags.

Q. HOW SOON WILL YOU SEE RESULTS ON THIS REDUCING DIET?

A. _You will lose from one to three pounds[3] a week._ However, don’t be discouraged if you lose slowly at first or if you lose at an irregular rate. Remember, you gained all these extra pounds over a period of time. Give yourself time to lose them.

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

A. _Yes! Because they not only make dieting more pleasant, they are necessary!_ Nutritionally, a “between-meal” snack does two things: gives dieters an “energy lift” needed at late morning and late afternoon. Also, it dulls the appetite, making the dieter content with less food at the next meal. Remember, however, these snacks must be kept within your daily calorie pattern!

Choice-of-Foods diet allows you to have the famous Knox High-Protein Gelatine Drink 3 times a day.

(Yes, this is the same concentrated protein drink doctors have recommended for years ... as a pleasant way to get more protein in the daily diet of persons whose daily intake of this vital nutrient may be inadequate.) In the reducing diet, the Knox Drink works 3 ways:

1. It’s a wonderfully refreshing and filling “between-meal” treat 2. It curbs your appetite, so you are satisfied with less food 3. It supplies you with _additional protein, a must_ when you are taking off excess weight.

Take the Knox High-Protein Drink ½ hour before meals ... _IN EITHER OF THESE APPETIZING WAYS:_

AS A COLD DRINK (WITH FRUIT JUICES)

Empty 1 envelope Knox Gelatine in ¾ glass of orange juice, other fruit juices or water, not iced. Let liquid absorb the gelatine. Then stir briskly. Drink quickly. If it thickens, add more liquid, stir again.

AS A HOT DRINK (WITH BOUILLON)

Sprinkle 1 envelope Knox Gelatine on ¼ cup cold water to soften. Add 1 bouillon cube and ¾ cup boiling water. Stir until gelatine and bouillon cube are thoroughly dissolved. ¾ cup of any very hot broth may be used in place of bouillon.

Also, you’ll find you have a wide choice of delicious, filling Knox soups, salads and desserts that have so few calories ... _you may have a serving of any one of them a day and not worry about upsetting your daily calorie pattern_. Look for these delicious treats in the recipe section in back of book.

Q. AFTER YOUR WEIGHT GOAL IS REACHED, HOW WILL YOU KEEP YOUR SLENDER, NEW FIGURE?

A. _The sensible eating habits you form while following the Knox Choice-of-Foods diet and the Knox “Booster” Drink will help you do this!_ You will find you’ve lost much of your desire for over-eating. You’ve seen the dramatic change in your looks and your feelings. You’re more attractive, feel younger, healthier, happier. Now you want to stay that way!

With the loss of excess weight, you are now entitled to more calories. However, always remember, _too many more calories_ will put extra pounds right back on.

Actually, _you can have about ½ as many more calories as your original diet plan called for_. For instance, if you were on the 1200 calorie Knox diet, about 1800 calories is right for you to maintain your new weight.

As you have already learned on page 8, Protein is the vital key to feeling and looking your best at all times ... particularly when you are reducing or _watching your weight_ as you are now doing. The Knox High-Protein “Booster” Drink[4] made with milk will not only add about 15 grams of useful, body-building Protein to your daily diet, but will also serve as a healthful curb to your appetite.

Take the Knox “Booster” Drink (with milk) ½ hour before lunch and dinner. In an 8 or 10 oz. dry glass, thoroughly mix 1 envelope Knox Gelatine with 3-6 tablespoons _instant_ non-fat dry milk. (Varies with brand.) Fill with cold water. Stir briskly until milk thoroughly dissolves. Drink quickly.

Q. HOW DO YOU GET STARTED ON THE KNOX CHOICE-OF-FOODS DIET?

A. FIRST, _find your desirable weight on the following chart_; SECOND, _determine the proper number of calories you need to lose weight_. HERE’S HOW: Let’s say you are a woman 5′3″ tall and have a medium frame; according to the table you should weigh 128 lbs. Now multiplying this by 10 you will have the recommended daily calories you should have to lose weight properly.

128 × 10 = 1280 calories

DESIRABLE WEIGHTS: MEN, AGES 25 AND OVER[5] HEIGHT (_with WEIGHT IN POUNDS (_as shoes_) ordinarily dressed_) Feet Inches Small Medium Large Frame Frame Frame

5 2 116-125 124-133 131-142 5 3 119-128 127-136 133-144 5 4 122-132 130-140 137-149 5 5 126-136 134-144 141-153 5 6 129-139 137-147 145-157 5 7 133-143 141-151 149-162 5 8 136-147 145-156 153-166 5 9 140-151 149-160 157-170 5 10 144-155 153-164 161-175 5 11 148-159 157-168 165-180 6 0 152-164 161-173 169-185 6 1 157-169 167-178 174-190 6 2 163-175 171-184 179-196 6 3 168-180 176-189 184-202

DESIRABLE WEIGHTS: WOMEN, AGES 25 AND OVER[5] HEIGHT (_with WEIGHT IN POUNDS (_as shoes_) ordinarily dressed_) Feet Inches Small Medium Large Frame Frame Frame

5 0 105-113 112-120 119-129 5 1 107-115 114-122 121-131 5 2 110-118 117-125 124-135 5 3 113-121 120-128 127-138 5 4 116-125 124-132 131-142 5 5 119-128 127-135 133-145 5 6 123-132 130-140 138-150 5 7 126-136 134-144 142-154 5 8 129-139 137-147 145-158 5 9 133-143 141-151 149-162 5 10 136-147 145-155 152-166 5 11 139-150 148-158 155-169 6 0 141-153 151-163 160-174

THIRD, _record present weight, weight goal and body measurements on the following chart ... every week record your progress_!

YOUR CHECK-UP CHART

Date At Beginning of Diet _____________________ At End of Diet _____________________ Your Desirable Weight _____________________ Your Measurements Week At Beginning 1 2 3 4 5 6

Weight, (pounds) _____ _____ _____ _____ _____ _____ Bust, (inches) _____ _____ _____ _____ _____ _____ Waist, (inches) _____ _____ _____ _____ _____ _____ Hips, (inches) _____ _____ _____ _____ _____ _____

FOURTH, _you’re ready to start diet ... and begin planning your meals from the Knox Choice-of-Foods diet lists on the pull-out chart following page 18_.

It’s easy to do ... and to show you just _how easy_ it is we’ve done this sample menu for one day based on the 1200 CALORIE PATTERN:

BREAKFAST THIS AMOUNTS TO

_Knox High-Protein Gelatin Drink_ Made with ¾ cup Orange Juice 1½ Fruit List Choices Soft Cooked Egg 1 Meat List Choice Buttered Toast 1 Bread List Choice 1 Fat List Choice Milk 1 Milk List Choice Tea or Coffee (no milk or sugar) Free Choice

“BETWEEN-MEAL” SNACK

30 Minutes before lunch—Knox Drink made with 1 cup Bouillon (see recipe page 10)—Free Choice (you do not have to count it in your daily calorie pattern).

LUNCH THIS AMOUNTS TO

Vegetable Plate with Minted 1 Vegetable List Choice Carrots Spinach, seasoned with vinegar 1 Vegetable List Choice Celery Hearts 1 Vegetable List Choice Bread and Butter 1 Bread List Choice 1 Fat List Choice Orange Cream ½ Milk List Choice Tea or Coffee Free Choice

“BETWEEN-MEAL” SNACK

Knox Drink made with ¾ cup 1½ Fruit List Choices Grapefruit Juice

DINNER

Lean Ground Beef Pattie 3 Meat List Choices Baked Potato with Lean Meat Juices 1 Bread List Choice Buttered Beets 1 Vegetable List Choice 1 Fat List Choice Perfection Salad with Low-Calorie Free Choice (you do not have to Salad Dressing count this in your calorie pattern) Banana 2 Fruit List Choices with Milk ½ Milk List Choice Tea or Coffee Free Choice

ALSO NOTE THESE SPECIAL MENU HELPS

1. When a recipe serving is listed as “Free Choice” it means that you may eat 1 serving without having to count it in your daily diet pattern.

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

3. Serve vegetables plain or with part of the meat or fat choice for seasoning. You may wish to use together the vegetables, milk, and meat choices in your meal plan. This way you can make soups, stews, or other dishes in which you combine several foods.

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

5. Eat the meat or fish prepared for the family as long as no fat or flour has been added. Meat juices, with the fat removed, may be used with your meat or vegetables for added flavor.

It is important that you measure meat after it is cooked. Bones and extra fat should not be counted in the total weight. Cut off extra fat instead of eating it.

6. When you are on a reducing regime, no matter whether on a 1200, 1600, or 1800 calorie diet, use only the amount of fat permitted in that diet. You may use it in any way you prefer—as a spread, for seasoning foods, in dressing vegetables—but count the fat used in these ways as part of your total allowance for the day.

It is easier to diet when food looks so appealing that you don’t miss high-calorie foods or high-calorie extras.

SPECIAL RECIPE HELPS

_It may help you to have a list of some foods that are low in calories._

LOW-CALORIE SWEETENERS

Because each teaspoon of sugar gives 20 calories, you can cut them down if you use a sweetener that will not supply any calories.

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

1 tablet saccharin Equaled in sweetness by 1 teaspoon of sugar or 1 tablet Sucaryl or ⅛ tsp. Sucaryl solution or 2 drops Sweeta

It is unwise to take more than a reasonable amount (equal to about 12 tablets) as the total in the day’s meals.

Liquid non-caloric sweeteners may be added directly to the dissolved gelatine mixture.

Non-caloric sweetening tablets may be crushed and stirred into the dissolved gelatine mixture, or they may be dissolved in small amount of the liquid called for in a recipe, then added.

LOW-CALORIE FOODS

A number of low-calorie canned or bottle fruits, fruit juices, and beverages are now available in many markets. These foods add much interest in low-calorie diets.

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

Canned Fruits, unsweetened Canned Fruits, non-caloric sweetened Canned Fruit Juices, unsweetened Canned Fruit Juices, non-caloric sweetened Carbonated Beverages, non-caloric sweetened

Skim milk is a low-caloric form of milk which helps with successful weight loss by keeping calories low while food value remains high. Fluid skim milk or non-fat dry milk solids can be used.

Non-fat dry milk solids plus water make skim milk. Follow directions on the package for correct proportions. To reliquefy—measure dry milk into glass; add 1 cup water and stir. Chill.

STEPS TO SUCCESS WITH KNOX GELATINE RECIPES

To insure satisfactory jelling, the number of grains of Knox Unflavored Gelatine in each envelope is measured scientifically. Tablespoons vary in size. An “envelope” of gelatine is always an accurate measure.

To soften gelatine in all cold liquids except milk, sprinkle gelatine into ½ cup of the cold liquid. Let stand to soften.

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

To dissolve softened gelatine, stir into hot liquid required in the recipe, or place over hot water and stir until dissolved.

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

When solids are added to 2 cups of a gelatine-liquid mixture, up to 2 cups may be added.

MORE GEL-COOKERY HELPS

Fresh pineapple and frozen must be cooked before adding it to a gelatine mixture to insure jelling; canned pineapple can be used as it comes from the can.

When adding solid ingredients, the gelatine mixture is first chilled to the consistency of cold unbeaten egg white from fresh eggs. This prevents the solids from rising to the top or sinking to the bottom of the mold.

To chill the gelatine mixture quickly to the consistency of unbeaten egg white, half fill the lower part of a double boiler with ice and water. Set upper part of double boiler containing the gelatine-liquid mixture over the ice. Stir frequently until it is a smooth, evenly chilled, unbeaten egg white consistency. As an alternative, two bowls may be used instead of the double boiler.

When low-calorie sweeteners are used in the recipe, beat the egg whites stiff but not dry, then fold them in as directed.

If sugar is used in the recipe when beaten egg whites are added to the gelatine, beat a part of it into the egg whites as in meringues.

HOW TO MOLD AND UNMOLD KNOX GELATINE DISHES

Jellied foods—soups, main dishes, salads, or desserts—can be molded in square, round, or loaf pans, muffin tins, washed tins from canned foods, bowls, cups, glasses, or paper drinking cups. For easy serving, a gelatine mixture may be chilled in serving dishes that will go directly to the table, or it may be spooned from bowls into serving dishes.

To unmold, dip the mold in warm or hot water to the depth of the gelatine—metal molds in warm water, glass molds in hot water. Loosen edge with the tip of a paring knife. Place the serving dish on top of the mold, the two tightly together, and turn upside down. Shake, holding the serving dish tightly to the mold. Carefully lift off the mold. Gelatine may be unmolded at serving time, or even as long as an hour or so before mealtime if the service plate or platter is put back in the refrigerator.

_Here’s the_ KEY _to the Reducing Plan_ THE KNOX CHOICE-OF-FOODS DIET LIST CHART

KNOX Gel-Cookery is GOOD EATING that’s good for you!

_On the following pages you’ll see tested low-calorie recipes that make reducing (AND WEIGHT-WATCHING AFTER REDUCING) a pleasure!_

JELLIED TOMATO BROTH _6 Servings_ _1 Serving Equals Free Choice_

1 envelope Knox Unflavored Gelatine 1½ cups cold water 1½ cups tomato juice ½ teaspoon salt 2 teaspoons whole mixed spices

Sprinkle gelatine on ½ cup cold water to soften. Combine the remaining water, tomato juice, salt, and spices. Bring to a full boil. Strain to remove spices. (It is helpful to place whole spices in a tea ball, so that they can be removed without straining the broth.) Stir in softened gelatine until thoroughly dissolved. Serve hot, or chilled to soft jelly consistency.

VARIATION:

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

_1 Serving Equals Free Choice_

JELLIED BEEF BOUILLON _6 Servings_ _1 Serving Equals Free Choice_

1 envelope Knox Unflavored Gelatine 3 cups water 3 beef bouillon cubes 2 tablespoons strained lemon juice

Sprinkle gelatine on ½ cup cold water to soften. Simmer bouillon cubes in the remaining water until dissolved. Add softened gelatine and stir until dissolved. Stir in lemon juice. Serve hot, or chilled to soft jelly consistency.

JELLIED TOMATO BEEF BOUILLON _6 Servings_ _1 Serving Equals Free Choice_

1 envelope Knox Unflavored Gelatine ½ cup cold water 2 tablespoons minced onion 1¾ cups fat-free, brown meat stock 1 cup tomatoes 1 tablespoon chopped parsley dash powdered cloves ½ teaspoon salt

Sprinkle gelatine on the cold water to soften. Simmer onion in meat stock with tomatoes, parsley, cloves, and salt until tender. Strain. Add softened gelatine and stir until thoroughly dissolved. Measure, and if necessary, add very hot water to make 3 cups. Serve hot, or chilled to soft jelly consistency.

VARIATIONS:

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

_1 Serving Equals Free Choice_

Use 1 cup tomato juice instead of tomatoes.

_1 Serving Equals Free Choice_

Use 2 beef bouillon cubes and 1¾ cups water instead of meat stock, and use 1 cup 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 salt, ¼ teaspoon each pepper and mace instead of lemon juice.

_1 Serving Equals Free Choice_

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

_1 Serving Equals Free Choice_

JELLIED TOMATO CHICKEN BOUILLON _6 Servings_ _1 Serving Equals Free Choice_

1 envelope Knox Unflavored Gelatine 2 cups chicken broth 1 cup strained tomatoes or tomato juice ½ teaspoon salt

Sprinkle gelatine on ½ cup cold broth to soften. Heat the remaining broth, tomato juice, and salt until very hot. Add softened gelatine and stir until thoroughly dissolved. Serve piping hot, or chilled to soft jelly consistency.

VARIATIONS:

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

_1 Serving Equals Free Choice_

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

_1 Serving Equals ½ Vegetable Choice_

JELLIED MADRILENE _4 Servings_ _1 Serving Equals Free Choice_

1 envelope Knox Unflavored Gelatine 2½ cups clear beef stock[6] 1 medium tomato, fresh or canned 1½ tablespoons tomato paste 2 tablespoons tarragon vinegar ½ bay leaf 3 peppercorns ½ teaspoon salt 1 crushed egg shell

Sprinkle gelatine on ½ cup cold beef stock to soften. Combine the remaining stock, tomato, tomato paste, vinegar, spices, salt, and egg shell. Heat to boiling, stirring constantly, over low heat. Remove from heat. Add softened gelatine and stir until thoroughly dissolved. Let stand 10 minutes. Strain through fine sieve covered with a damp cloth. Serve hot, or chilled to soft jelly consistency.

BASIC MAIN COURSE SALAD MOLD _6 Servings_ _1 Serving Equals 1 Meat Choice_