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VARIED DIET FOR LONG LIFE
Except for infants, who obtain all they need for the first months from human breast milk or formulas, we all benefit from eating many different kinds of food. A diverse diet provides all the vitamins and minerals we need-without pills. Choose daily from the Basic Four food groups.
The Basic Four
1: Breads, Cereals, Pasta, and Rice
Eat at least four servings a day. This group supplies most of our carbohydrates-the energy source burned most readily by the body. Such starches don’t necessarily add pounds if you don’t fatten them up with butter, gravies, sauces, and creams.
Just as important, be sure you take in fiber, the undigestible portion of plant foods. Fiber is important in relieving several digestive diseases and helps keep weight down. It also aids in controlling cholesterol and blood sugar and may protect against some cancers. Good fiber choices: whole-grain breads and cereals and brown rice.
2: Fruits and Vegetables
Eat a total of four or more servings a day. These foods are rich in vitamins A and ? and fiber. Deep green and yellow/orange vegetables like broccoli and carrots are especially rich in vitamin A. Citrus fruits, tomatoes, and strawberries are high in vitamin C.
3: Fish, Fowl, Meats, and Beans
Eat two servings a day, emphasizing dried beans and lentils, skinless chicken, turkey, fish, and seafood. Go easy on beef, veal, lamb, and pork. Select low-fat cuts. Limit egg yolks to two per week.
4: Milk Products For adults, two servings per day; for children, three; for teenagers, four. Milk is a calcium-rich food but fatty. Best picks are skim milk, low-fat yogurt, low-fat cheeses, and ice milk. Instead of butter, use soft margarines made with oils from corn, safflower, sunflower, or other seeds. Avoid processed cheeses and (alas) ice cream.
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