—Lancaster
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Repeatedly, nutritionists em
phasize the value of choosing a
wide variety of foods for your
meals. This is a wise course be
cause through variety you will
tickle your palate with many dif
ferent tastes; you will, as well, be
more likely to gain all the differ
ent nutrients you need than if
you practice a narrow choice of
foods.
Choose Variety
We suggest that you follow the
four-food-group plan that is,
select your foods from the vast
collection of goodies that belong
to the' milk group, the meat-fish
poultry-egg group, vegetables and
fruits, and breads and cereals.
These groups offer you every
thing except pure fats and sugars.
But each of the foods will offer
you some fat and /or some sugar in
some form. In my opinion, only
after these foods and within
a calorie level that will not cause
you to gain weight should you
add sugars and fats per se in any
quantity to your meals. I am not
rigid on this. But generally, this
is the pattern you should follow.
And speaking of calories, it is
important that you choose your
calories “by the 6ompany they
keep.” What that means is,
choose foods that give you a lot
of nutrition but not a lot of cal
ories.
Take milk. “In 1972, according
to the U.S. Department of Agri
culture, of the foods available for
consumption in the U.S., dairy
foods (excluding butter) provided
the following percentages of avail
able nutrients: calcium 76%;
riboflavin 41%; phosphorus
36%; protein 22%; magnesium
22%; vitamin 812 20%; vi
tamin A value 13%; vitamin
B 6 10%; thiamin —9%; and
almost all the vitamin D.”
But with all this, dairy foods
provided only 11% of the calories
in our food supply. This means,
of course, that dairy foods (ex
cluding butter) do not qualify as
“high energy” foods. That is not
their bag. They are solidly nu
tritious without loading you with
excess calories. Other foods
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Doctor
in the Kitchen*
by Laurence M. Hursh, M.D.
Consultant, National Dairy Council
ON BALANCING FOODS
high carbohydrate foods, for ex
ample, and fats are noted for
their energy value. And we need
them, too. Just as we need all the
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food groups.
Avoid Overloading
My point is that by choosing a
wide variety of foods we avoid
overloading on foods of higher
energy value than we need while
perhaps neglecting many nutri
ents that we need from other
foods.
Adults should follow this daily
food guide: the milk group 2
or more glasses (or equivalent in
other dairy foods); the meat
group 2 or more servings;
vegetables and fruits 4 or
more servings; breads and cereals
4 or morr servings. Children Try A Classified A«
should get 3or more glasses of _ , L
milk; teenagers 4 or more " PHONE 626-2 797
glasses. This is the foundation for Q/? £94-3047
a good diet.
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