Weight Loss and Control

If you are under 20 years of age, don't try to reduce except under a physician's guidance. This is also advisable if you are a young mother, or have anything wrong with heart or other organs. If you are not in these groups, and need to reduce, take it slowly. A pound or two off a week is plenty.

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To reduce calories without starving your body of its other needs:

Eat three meals a day, but don't be tempted by between- meal snacks.

Avoid high-calorie foods like the fat on meat, cooking fat, salad oil, fried foods, gravies and rich sauces, nuts, pastries, cakes, cookies, rich desserts, candies, jellies, and jams. Eat small-sized servings of bread or cereal.

Don't skimp on fruits and vegetables. Eat a variety-yes, potatoes, too. A medium-sized potato has no more calories than a big orange or a big apple. But take fruits and vegetables straight-vegetables without cream sauce or fat, fruit without sugar and cream. Don't skimp on protein-rich foods, for you need plenty of lean meat, milk, and eggs.

If you are underweight you need to turn the tables to put some fat on your bones. You need three balanced meals, as overweights do. To these meals, you can freely add the extras shunned by the weight reducers-such as rich gravies and desserts, salad dressings, and jams. And you can well take some extra food as between-meal snacks.

Taking foods apart chemically, scientists are learning more exactly, nutrient by nutrient, what each familiar food can provide for the body's needs.

It's up to you...

- To get all the nutrients needed, it's wise to choose a variety of foods. It is also important to get enough of the different nutrients from food. A food plan worked out by nutritionists, such as the one given on pages 14 and 15, is a handy guide.

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- You will be off to a good start nutritionally if you plan meals by some orderly plan, so that daily food includes needed quantities of protein, minerals, and other nutrients.

- You are following through effectively when you cook by up-to-date methods that keep delicate vitamins and minerals from being wasted.

- And, rounding out a family nutrition program, you can make mealtime interesting and food associations pleasant. For, after all, food must be eaten to count for good nutrition. You can, for example . . .

- Make a collection of nutritious recipes that the whole family enjoys, and use them reasonably often.

- When re-using one of these favorites, vary the meal with different food combinations.

- If an inexpensive dish seems dull, vary flavor with seasonings, or combine with other foods different ways.

- Use contrast in food colors, flavors, textures. Some bright-colored food, something crisp, for example, can heighten the eye appeal and appetite appeal of a meal.

- Give children small servings, remembering that big amounts may be discouraging. It's better for a child to form the habit of cleaning his plate and asking for a second helping, if wanted.

- Introduce a new food to a young child in sample tastes, and at the start of a meal when he is hungry . . . and if he doesn't like it at first, try another day.

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