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buttermilk, and nonfat dry milk;
also yogurt, ice cream, ice milk,
and cheese, including cottage
cheese.
Milk and most milk products are
relied on to provide calcium
(they're the major source of this
mineral in the American die!) and
riboflavin and to contribute pro
tein and vitamins A, B* and B,J.
They also provide vitamin D,
when fortified with this vitamin.
Fortified (with vitamins A and D)
lowfat or skim milk products have
essentially the same nutrients as
whole-milk products but fewer
calories.
Meat Poultry Fish mod Beans
Group
Two basic servings daily.
Includes beef, veal, lamb, pork,
poultry, fish, shellfish (shrimp,
oysters, crabs, etc.) organ meats,
(liver, kidneys, etc.), dry beans or
peas, soybeans, lentils, eggs, seeds,
nuts, peanuts, and peanut butter.
Count two to three ounces of
lean, cooked meat, poultry, or fish
without bone as a serving. One
egg, '/i to V* cup cooked dry
beans, dry peas, soybeans, or len
tils, two tablespoons peanut but
ter, and V* to Yi cup nuts, sesame
seeds, or sunflower seeds count as
1 ounce of meat, poultry, or fish.
These foods are valued for the
protein, phosphorus, vitamins B\
B", and other vitamins and
minerals they provide. However,
only foods of animal origin con
tain vitamin B,J naturally. It's a
good idea to vary your choices
among these foods as each has
distinct nutritional advantages.
Foe example, red meats and
oysters are good souces of zinc.
Liver and egg yolks are valuable
sources of vitamin A. Dry beans,
dry peas, soybeans and nuts are
worthwhile sources of magnesium.
The flesh of fish and poultry is
relatively low in calories and
saturated fat. Seeds (sunflower,
sesame for example) contribute
polyunsaturated fatty acids which
are an essential part of a balanced
diet. Cholesterol, like vitamin B,J
occurs naturally only in foods of
animal origin.
All meats contain cholesterol
which is present in both the lean
and fat. The highest concentration
is found in organ meats and in egg
yolks. Fish and shellfish, except
for shrimp, are relatively low in
cholesterol (Dairy products also
supply cholesterol.)
Marinated vegetables
Vi cup salad oil
2 tablespoons finely chopped green
pepper
V* teaspoon paprika
3 cups (1 small head) cauliflower
broken into florets, cooked tender
crisp
1 cup carrots, cut in thin strips
'/j cup cider vinegar
1 tablespoon parsley, chopped
1 teaspoon salt
1/8 teaspoon pepper
1 15-oz. can garbanzo beans,
heated, drained
2 cups cucumber, unpared, sliced
Place oil, vinegar, green pepper,
parsley, salt and spices in a large
bowl. Mix well. Add vegetables.
Mix gengly. Cover. Marinate for
several hours or overnight in the
refrigerator. Mix occasionally. For
optimum eating quality, use within
a few days. Makes 7 cups. Calories
per Vi cup: About 75.
Foods that do not freeze well in
clude: bananas, cream fillings, and
puddings, custards, gelatin dishes,
hard-cooked eggs and cooked
potatoes.
Help
Yourself
with a
Nationwide
IRAAccount
Take advantage of recent
tax-law revisions on I RA
plans. Your Nationwide
agent can help you arrange
for tax-deductible contribu
tions up to $2000 annually
in an IRA account. Call.
M. Vardoll Htdgptth
121 W##t Bwood Avenue
H. Carolina 28376