NUTRITION

To provide good nutrition, one must know what nutrients are needed by our bodies and what foods supply them. A good rule of thumb is to have a very varied diet - in doing so it's almost impossible not to include all the necessary nutrients. Small portions are usually adequate.

We all want to have the best health possible, have lots of pep, and to be physically and mentally beautiful. This is possible to attain by eating, not the most, but the least, expensive foods. For instance, it's not necessary to consume large quantities of expensive meat to give your body the protein it needs. Too long we have planned all meals around the meat course. Consequently, we have a nation of overweight people, prevalent heart attacks, and high blood pressure worries. Vegetarianism is perfectly all right, but because meat tastes so good, why not cook it properly and consume it in smaller quantities, and really enjoy it.

There are three categories of plant foods, that, when any two combinations are eaten at the same time will provide complete protein:

GRAINS - corn, rice, oats, wheat, barley, rye
LEGUMES - dried peas, beans, lentils, soybeans, quinoa
SEEDS AND NUTS - sesame seed, sunflower seed, any nut

Soybeans and quinoa are the only known legumes which are a complete protein by themselves.

A small amount of animal protein, combined with a larger amount of plant protein, will also make the plant protein complete.

Cooked dried beans and pasta, which is made from grain, combined and consumed at the same time, provide as complete a protein as a prime cut of meat. Minestrone soup, casseroles made with cooked dried beans and pasta or barley, chili made with cooked dried beans and small amounts of meat are examples of complete protein food made with inexpensive ingredients.

The following brief chart will greatly help the average meal provider in incorporating required nutrition into everyday meals. Even though very brief, if followed religiously, it should be considered adequate for maintenance of good nutrition in the average healthy person.

More detailed information on nutrition may be obtained from the Superintendent of Documents, U.S. Government Printing Office, Washington, D.C. 20402, or any U.S. Government Printing Office bookstore.

"MUST" foods to be eaten every day to maintain good nutrition:

AMOUNT	FOOD	NUTRIENT	FUNCTION
2 servings (4 servings for children & teens & pregnant or nursing women)	Dairy products, dark green leafy vegetables, rhubarb, legumes, nuts & seeds, sardines & shellfish	Calcium	Makes strong bones & teeth
2 servings	Animal products, organ meats (eat often), or legumes, grains, & nuts eaten in combination of 2 or 3 at the same time.	Protein	For growth & maintenance of every body tissue
Good idea	Seafood once a week; or use iodized salt	Iodine	For prevention of goiter, a thyroid disease
4 servings	Fruits and vegetables, especially citrus fruits, melon, and strawberries, dark green leafy and dark yellow vegetables. Bleached greens are not in the brassica group	Minerals and vitamins	For hard teeth and bones, firm muscles, strong blood vessels. Prevents loose teeth, bleeding gums and stiff joints
4 servings	Grain products, especially whole grains	Carbohydrates	Provides energy and fiber from whole grains; plays part in lowering cholesterol

In addition, eat other foods to add calories to maintain desired weight.

Be sure to consume enough liquid daily to replenish your system with fluids lost in the process of elimination. It used to be considered necessary to consume 64 ounces of liquid daily. Now it is thought that each individual has different requirements for fluid intake. Inactive persons usually need only between 32 and 48 ounces daily with higher requirements for more active persons. Do not rely on thirst to tell you that your body is dehydrating.