A well planned food intake can be your guarantee of all necessary nutrients for health, energy, growth. Everyone can be sure of all the known essentials if the day’s meals include a variety of food planned around “the basic four”. This is pattern, guided with extras added according to individual needs, can be a valuable lifelong guide.
Dairy products. This means mostly milk and cheese. One or more glasses of milk every day for adults and two or more for young people, for protein, calcium, vitamin, and carbohydrates. Some of this may be used in cooking. One ounce of cheese contains as much protein and calcium as two thirds of a glass of milk.
Protein products. Two serving every day for protein, also for iron and some vitamins. One serving should be meat, fish or poultry, and the other serving may be an egg, an ounce of cheese, or a small serving of meat, fish, or poultry.
Cereal products. Enriched bread and cereals or wholegrain products provide energy giving carbohydrates, and also may minerals, vitamins, and proteins. Three to four slices of bread are a good start, but quantities must be varied according to individual needs. One serving of breakfast: cereal, rice, or spaghetti, substitutes for one slice of bread. Vegetables and fruits in daily serving are necessary for the vitamins, minerals, and cellulose supplied by this food. One serving should be citrus (for vitamins C), and at least four times a week, there should be a dark green or yellow vegetable for vitamin A. you can be sure that you have good nutrition if you from good habits and follows “the basic four”.
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