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EAT SMART

Five groups comprise the food spectrum. They are (1) fruits and vegetables;
(2) breads and cereals; (3) milk and cheese; (4) meats, poultry, fish; nuts and seeds; legumes (dried beans, peas, lentils); (5) fats and sweets. You must eat foods from the first four each day. (In order to lose weight, cut down on portions; choose low-calorie products; minimize fats, salt, and sugar.)

1.Fruits and vegetables
  Eat four servings a day. Include one serving of citrus fruit juice (juice has
  more calories) for your vitamin C needs; for vitamin A, include deep yellow or
  dark green vegetables. Unpeeled fruits and vegetables will provide some
  fiber, minerals, and vitamins. They are low in fat and contain no cholesterol.

2.Breads, cereals, pastas
  Eat four servings a day of whole grain or fortified products for fiber plus
  protein and B vitamins. (One serving = 1 slice of bread, 1 ounce dry cereal,
  1/2 to 3/4 cup cooked cereal, 3/4 cup whole wheat pasta without sauce.)

3.Milk and cheese
  Eat (or drink) two servings a day (more for pregnant women) to supply
  needed calcium, protein, riboflavin, vitamins A, B6 and B12. (one serving =
  1 cup nonfat yogurt, 1 cup skim milk, 1/2 cup low-fat cottage cheese,
  1 ounce low-fat cheese (Neufchatel, Swiss, low-cal American, or
  mozzarella). While dairy products do have cholesterol, they actually act to
  reduce the cholesterol in the blood from other foods eaten.

4.Meat, poultry, fish, eggs, legumes, nuts and seeds
  Eat two servings a day for required protein, plus iron, phosphorus, vitamins
  B6, B12, and other vitamins and minerals. B12 occurs naturally only in
  animal foods. All meats contain cholesterol. Fish and some shellfish (but
  not shrimp, crab or lobster) are lower in cholesterol. Red meats and
  processed, packaged meats are the worst category. Iron from whole grains
  and beans is well absorbed only when eaten in conjunction with meats and
  citrus fruits. Tea and coffee inhibit iron absorbtion from plant products, but
  not from meats. Nuts and seeds provide a lot of fat calories as well as
  protein.

5.Fats, sweets, alcohol
  This is the category that has almost no nutrition and is loaded with calories
So consume as little as possible. 
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