To reduce food intake without shortchanging the body of essential nutrients, follow the pattern of choices suggested by the Daily Food Guide. Weight watchers need the same types of food for health as everyone else. Crash diets and food fads are not the answer and may be dangerous to health.
Cut down on food, but don’t cut out any important kinds of foods.
Snacks are counted as a part of the day’s total food. Sensible snacking can help meet nutritional needs, but indiscriminate eating between meals usually leads to more calories than are wanted, less of some nutrients than are needed.
Specific information on controlling weight is given in Home and Garden Bulletin 74, “Food and Your Weight.” It includes basic weight-control facts, suggestions for reducing or gaining weight, meals and menus, and calorie values of common foods.
Tips on meal planning
Keep these points in mind when you plan meals for your family:
• Include a variety of foods each day and from day to day. Introduce a new food from time to time.
• Vary flavors and textures. Contrast strong flavor with mild, sweet with sour. Combine crisp textures with smooth.
• Try to have some meat, poultry, fish, eggs, milk or cheese at each meal.
• Make a collection of nutritious recipes that the family enjoys and serve them often.