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Show 9 Food Also in this section: Lifestyle C4-- 5 Arts and Entertainment C7 Tuesday May 8, 1990 C, 5 Dietary Guidelines for Americans Eat a Variety of Foods i i mm 4 x " Avoid Too Much Fat, Saturated Fat, At a recent writers' conference in Washington, D.C., Agriculture Department officials claimed that if more Americans would follow the government's seven simple dietary guidelines, fewer would be forced to take and Cholesterol l -- ik ,0 Eating right: The Dietary Guidelines Way' Maintain Desirobie Weight i ; Eat Foods with Adequate Starch . ond Fiber 3 ' dramatic steps to lose weight or battle some diseases. "The guidelines can simplify food choices for individuals who have busy lifestyles and hectic work and travel schedules," said Susan Welsh, director of the department's Nutrition Education Division. "By using the guidelines, you can eat right and eat on the Avoid Too Much Sugar Avota 100 rvsucn run." Today's food feature concentrates It You Drink on these guidelines, highlighting quick and nutritious recipes like Pizza Salad (right). This recipe, along with other unique salad recipes, can be found on page C2. Alcoholic Beverages, Do So in Moderation w ' ' "" !H6tA Maintain good health by careful eating By EMILY JENNINGS Herald Staff Writer Hardly a day goes by without someone trying to tell us what we should and should not eat. Newspapers, magazines, books, radio, and television give us lots of advice. Unfortunately, much of it is confusing. Some of this confusion exists because we don't know enough about nutrition to identify an "ideal diet" for each individual. People differ and their food needs differ depending on age, sex, body size, physical activity, and other conditions such as pregnancy and illness. The following guidelines tell how to choose and prepare foods for you and your family. This advice is the best we can give based on the nutrition information we have now. The guidelines are suggested for most Americans those who are already healthy. They do not apply to people who need special diets because of diseases or conditions that interfere with normal nutritional requirements. No heredity, lifestyle, personality traits, mental health and attitudes, and environment, in addition to diet. Food alone cannot make you healthy. But good eating habits based on moderation ana variety can help keep you healthy and even improve your health. The Dietary Guidelines for Americans include: Eating a variety of foods Maintaining desirable weight Avoiding too much fat, saturated fat, and cholesterol Eating foods with adequate guidelines can guarantee health and Health depends on many things, including well-bein- g. Small Changes Make Big Differences Most Americans eat about 37 percent ot their calories from tat. Many authorities recommend an effect little changes in lowering this level to 30 percent. You may be surprised by how big make: can eating (it t ???????!TTTTTTTTTTj ??T?TTTTITTIIITTI rr??TT?TTTTTTTI7TII, PffTTTTTTTTT?TT?TTTTr TTTTTTU IfTTff TtttttTtT PfTTTTTTTTTTTTTYTTL. r I "V. SI . . i Whole milk 16 grams of fat . . ....... ......I mm Skim milk 2 grams of fat Giant Deli Sandwich starch and fiber Avoiding too much sodium If you drink alcoholic beverages, do so in moderation Eat a variety of foods: You need more than 40 different nutrients for good health. These include vitamins and minterals, amino acids (from proteins), essential fatty acids (from fats and oils), and sources of energy (calories from carbohy- drates, fats, and proteins). Adequate amounts of these nutrients are present in the foods in a diet. One way to assure variety and diet is to with it, a select foods each day from each of the major food groups. These groups include: fruits; vegetables; cereals and other foods made from grains, such as breads; milk and dairy products such as cheese and yogurt; and meats, fish poultry, eggs, and dry beans and peas. Select different foods from within groups, too. You will rarely need to take vitamin or mineral supplements if you eat a variety of foods. There are a few important exceptions to this general statement: Women in their childbearing years may need to take iron supplements to replace the iron they lose with menstrual bleeding. Women who are no longer menstruating should not take iron supplements routinely. Women who are pregnant or who need more of are breast-feedin- g many nurients, especially iron, folic well-balanc- ed acid, vitamin With Veggie everything 12 grams toppings of fat Croissant 12 grams of fat Bologna, 1 ounce 8 grams of fat Tips for a healthy diet 5 grams of fat Dinner roll 2 grams of fat Lean boiled ham, 2 ounces 3 grams of fat For lips on how you can make other healthy changes in your diet, wrile for Preparing Foods and No. 172-V- . Consumer InformaPlanning Menus Using the Dietary Guidelines. Send $2.50 to Item . v V , tion Center, Department 70, Pueblo. Colorado 81009. A, TOh WaVy Council loal ( 1 pound ) unsliced round bread or French bread 2 tablespoons butter, softened 8 ounces Wisconsin Muenster cheese, sliced 8 ounces silced deli meats (ham. salami, liver sausage) 1 large tomato, sliced 1 large dill pickle, sliced lengthwise lettuce leaves German Dressing (recipe follows) Cut bread into halves, horimntally. Hollow out halves, leaving shells alxwt 34-inc- h thick. ( Reserve crumbs lor another use. ) Butter cut sides ol bread. Layer remaining ingredients, starting and ending with cheese, and spreading German Dressing between layers. Cut into 6 wedges and serve immediately, or wrap loaf securely in plastic or toil and pack lor a picnic. Makes 6 servings. GERMAN DRESSING: In small lxwl whisk 14 cup mayonnaise, coarse grained mustard and 2 teaspixms prepared horseradish. tablespH)ns drained capers. Makes about 13 cup. 1 well-balanc- Lower the Fat cftliny by the body better than those in cow milk or infant formula. In addition, breast milk serves to transfer immunity to some diseases from the mother to the infant. Normally, most babies are not given solid foods until they are 4 to 6 months old. At that time, solid foods can be introduced gradually. Prolonged breast- - or formula-feedin- g without solid foods or supplemental iron may result in iron deficiency. Salt or sugar should not be added to the baby's foods. Extra flavoring with salt and sugar is not necessary infants do not need these inducements if they are really hungry. Elderly people may eat relatively little food. Thus, they need to eat less of foods that are high in calories and low in essential nutrients, such as fats and oils, sugars and sweets, and alcohol. Elderly people who eat a varied (see DIET, Page C2) tablesixxm 2 hi Afix Fast Fiesta Cheese Sauce (A Microwave Recipe) 2 tablespoons butter can (1 ounces) diced green chiles I clove garlic, minced 2 tablespoons flour 1 ' " 1 1 cup milk 12 cups (H ounces) shredded Wisconsin Colby cheese cup (4 ounces ) Wisconsin Sluirp Cheddiir cheese 2 tablesxions sliced green onions 1 to 12 teaspoon red 'px-- r fl.ikes Salt, to taste In I 12- - to microwave bowl melt butter on lull xwer 4Ft seconds. Mix in chiles and garlic; microwave 1 minute. Mix in Hour, then whisk in milk. Microwave on medium-higpower alxmt 4 minutes until thickened, stirring twice. Mix in remaining ingredients except salt. Microwave, stirring once or twice, until cheeses are melted and sauce is hot, alxmt 3 minutes. Season with salt. Serve over rice, pasta, potatoes, steamed vegetables or toast. Serve as a dip for potato or tortilla chips and raw vegetable chunks. S,mce can covered, refrigerated and reheated. Makes alxut 3 cups. Wisconsin Cheese Fudge calcium, and sources of energy. Detailed advice should come from their physicians and dietitians. Infants also have special nutritional needs. Infants should be breast-fe- d unless there are special The nutrients in human Eroblems. tend to be absorbed I cup (2 sticks) butter, softened 8 ounces Pasteurized I'rocess Cheese, culx'd pounds powdered sugar 1 '2 cup cocoa 1,2 cup non fat dry milk 2 tcasoons vanilla 2 cups coarsely chop'd nuts In a large sauce pan over medium heat melt butter and rheese. stirring tretiueiitly. Remove from heat. Silt together sugar and cocoa, mid to cheese, mixing well. Stir in non-la- t dry milk, vanilla and nuts. Turn into a )xx2-incpiUi Chill till irm. Makes .'( 112 ixnmds Slimline Blue Cheese Dressing and Dip I 2 cud unllavored nonlat vouiirt I cup skim milk 2 cup thinly sliced green onions including green tops cup ( I ounce) crumbled Wisi onsin Hlue Chtrsc l 1 small clove g.irhc. pressed te,isMin c,k7i basil and crushed rosemary Salt, to taste In small Ixiwl stir together yogurt and milk Mix in onions. Hlne clieese. garlic, herbs, and salt Cowr and chill 3(1 minutes or more to blend llavors. St n e as I. .1 i t nn ,v.io or a oip lor a- tiressiiik; vegetah.le chunks. Makes almiit I I 4 cups. I : |