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AGWS3519 02.Pdf (9.774Mb) ~~nu r110n information can work for you ~~ I~ IGeneral Foods Consumer Center, White Plains, New York 1976 Contents What is Nutrition? ........................................ .......... ...... .. ... .. 2 Nutritive Value Charts This section describes nutrition, how it Charts give nutrient values of all General Foods helps you, and explains your nutrient needs. products on which nutrition labeling appears.* Beverages .. .. .. ..... .. ... .. .. .. .. ... .. ... .. ... .. .. ... .. .. .... .. ... .. 11 Cereals ...... .. ... ... ..... ......... ... ... .. ... ... .... ........ ..... ... .. ... ... .. 15 Desserts Key Nutrients . .. .. ... .. .. .. .. 4 Gelatin ........... .... .. .... .......... .... ................. .. ... .... ....... 20 Charts show nutrients, w hy needed, Low Calorie ........... .. ...... ........... .. ... .. ........... .. .......... 23 and their sources. Cheesecake & Custard Mix .. ... ..... .... ...... .. .. .... .. .. .... 25 Puddings & Pie Fillings (Instant) .. .... .. .... ....... .. ....... 26 Puddings & Pie Fillings (Cooked) ... ... ....... .. .......... 30 Recommended Daily Allowances ...... ..................... ............. 8 Toppings .... ........... ... ........................... .... ... ... .. .. .. .. ... 35 An explanation of U.S . Recommended Daily Fruit ...... ..... ............ .... .... .. .... ..... ... ... ... .... .. .... .. ... .... ... .... 36 Allowances and a chart listing recommended Salad Dressing Mix/Rice ................... .... ............. .... .. 38 daily quantities of 20 nutrients. Rice Mixes .... ...... ....... .. .. .... ... .. ............................ ........ 39 Stuffing Mixes .. .. ... .. .. .. ...... .. .. ... .. ... ... ... .. ..................... 41 Vegetables Plain ... .. .. ....... .. ... ... ... ... .. .... .. ... ..... ... ... .. .. ... ........ .. .... 43 Nutrition Labeling . ............ ...... ........... .. ......... 9 Combinations ....... .... ....... ........... .... .. .............. .. .. ..... 50 Tells how to utilize nutrition labeling for International Style ...... ... .. ...... .. ............ .. .... ... ...... .. .. 54 planning meals and providing adequate nutrition. Stir-Fry Style ............................. .... .. ... .. ... ........... .... 56 • As of January 1976 2 What is Nutrition? We hear so much about it-how important it is. Some of the amino acids can be formed by the body. But what is it? Others, which the body cannot produce, must come in the food we eat and, for this reason, are called "essential" Simply, nutrition is the food you eat and how the body -although all the amino acids are necessary. Proteins uses it-to live, to grow, to have energy for the many things with all the essential amino acids in the proportions needed you do, and to support good health. by the body are of superior nutritional quality. These are Good nutrition helps you feel good and look good. And proteins from animal sources-such as meat, fish, eggs, it all starts with good food-food that not only tastes good cheese, and milk. but, if wisely chosen, is also good for you. Protein from vegetable sources does not have all the Food is made up of many basic substances or "chemicals" essential amino acids or does not have them in the proper (nutrients) which your body must have constantly to balance and is, therefore, lower in nutritional value. Dried keep fit. These nutrients (about 50 or so in all) include beans and peas and nuts are exceptions in that they protein, carbohydrate, fat, vitamins, minerals, and water. contain very good quality protein. In general, the protein from vegetable sources is greatly improved when it is Nutrients serve three major functions: combined with protein from animal sources-as, for 1. Supply energy for activity and warmth. example, cereal with milk, macaroni with cheese, 2. Provide for growth and repair of body tissues. and spaghetti with meat sauce. 3. Help regulate the many complex processes of the body. Another way of improving the quality of the protein from vegetable sources is to combine two or more, generally a Protein is required to build, maintain, and repair all legume with a cereal or a nut with a seed-as, for example, tissues of the body, as well as assist with many other beans with rice, beans with corn or cornmeal, beans with bodily functions. Made up of substances called amino whole wheat (bulgur), and peanuts with sunflower seeds. acids, protein in the food we eat is broken down into separate amino acids, and these are then rearranged by the body into the particular combinations needed to build the various types of tissue. Carbohydrate (starch and sugar) is important not only Fiber or bulk is not a nutrient but is needed to aid because it is our least expensive source of energy, but in the proper elimination of the body's waste materials. it also helps the body use fat efficiently. We should obtain Vegetables, fruits, and cereals are important in most of our carbohydrate from whole grain, enriched, or providing bulk. fortified breads and cereals, and from fruits and vegetables since these foods also supply important vitamins Calories are of concern to many people, but they are not a nutrient-they are a measure of energy. The nutrients and minerals. that supply energy-for work, play, warmth, and normal Fat is our most concentrated source of energy. But many body functions such as the heart beat or breathing-are doctors feel that most Americans eat too much fat. They carbohydrate, fat, and protein. Since the major function recommend that about half of our calories should come of protein is tissue building, most of your energy needs from carbohydrate, and only about 35% from fat. (The should be supplied by carbohydrate and fat. remaining 15% will be provided by protein.) Since each gram of fat supplies about 9 calories (more than twice as No matter from which source-carbohydrate, fat, or much as the 4 calories from each gram of carbohydrate), protein-if you take in more calories (energy) than you someone who needs 2,000 calories a day should probably use, the excess energy will be stored in the body as fat. You have only about 80 grams (less than 3 ounces) of fat. need only the number of calories from food that your body Maybe you should check how much fat you're eating! uses each day. In controlling weight, it is indeed calories that count! Vitamins and minerals are the regulators of the body. Some minerals are also necessary in building bones, teeth, and red blood cells, but neither vitamins nor minerals supply energy. Water is absolutely essential for life. You can live longer without food than without water. It is an important part of every cell of your body-in fact, it accounts for about two-thirds of your body weight. It serves many vital functions-carries nutrients to and waste from cells in the body, aids in digestion and absorption of food, and helps regulate body temperature. All fluids contain water, of course, but many fruits and vegetables are good sources, too. 3 4 Key Nutrients Nutrient Why needed Some Important Sources GF Product Sources Protein • Builds and repairs Protein of the best quality for tissue Top quality protein is provided all body tissues. building and repair is present in by the milk served with Post fortified • Forms a necessary part eggs, lean meat, fish, poultry, oat flakes and any product of practically all body cheese, and milk. Next best quality prepared with milk-D-Zerta secretions (enzymes, protein is found in soybeans and pudding & pie filling, Jell-0 instant fluids and hormones). other dried beans, peas, and nuts. pudding & pie filling, Jell-0 golden • Helps maintain the Useful protein is present in cereals, egg custard, Jell-0 cheesecake. proper balance of fluid breads, grains, and some Next best quality protein is found in in various parts of body. vegetables, but these should Birds Eye black-eye peas and Lima • Helps the body be eaten with foods containing beans and, when served with milk, resist infection. top quality protein. Post 40% bran flakes, Grape-Nuts brand cereal and flakes, raisin bran and Post Toasties corn flakes. Carbohydrate • Supplies energy for Starches: Cereals and cereal Starches: Post cereals, Stove Top physical activity, bodily products such as bread, spaghetti, stuffing mix, Minute rice and rice processes, and warmth. macaroni, noodles, and baked mixes, Birds Eye corn on the cob, • Helps body use goods; rice, corn, dry beans, and sweet white corn, baby butter beans, fat efficiently. potatoes; dried fruits and bananas. and black-eye peas. • Saves protein for tissues Sugars: Sugar, syrups, honey, Sugars: Log Cabin syrup, Jell-0 building and repair. jam, jellies, candy, confections, brand desserts. frostings, and other sweets. Fat • Supplies energy in Cooking fats and oils, butter, Good Seasons salad dressing concentrated form (over margarine, mayonnaise, salad mixes prepared with oil, Baker's twice as much as an equal dressings, fatty meats, fried foods, chocolate and coconut. weight of carbohydrate). most cheeses, whole milk, egg yolks, (The fat content of many Jell-0 • Helps body use nuts, peanut butter, chocolate, brand desserts may be lowered by fat-soluble vitamins and coconut. preparing with nonfat milk instead (A, D, E, and K). of whole milk, where this is • Supplies essential considered desirable.) substance in cell wall structure of all body tissues. Vitamin A • Helps keep eyes healthy Liver, deep yellow and dark leafy Birds Eye chopped or leaf spinach, and able to see in green vegetables, cantaloupe, chopped kale, turnip greens, carrots
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