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GOOD NUTRITION TO CONTROL YOUR WEIGHT: MEAL PATTERNS
Breakfast
Far too many people skip breakfast, giving such excuses as not being hungry, wishing to lose weight, or not having enough time. Appetite for breakfast is largely a matter of habit; for many people breakfast is the most enjoyable meal of the day. It breaks the night’s fast, helps to ensure energy for the morning’s work, and reduces irritability. A light breakfast will provide one fourth of the day’s calories even if one is reducing. As a matter of fact, people who do not eat breakfast often eat more frequently during the rest of the day, choosing high-calorie snacks, such as pretzels, soft drinks, candy, and so on. Each meal of the day should include some protein food for satiety value and for optimum use of amino acids. Breakfast is a good time to include fruit that is rich in vitamin C, whereas other fruits may be included at lunch and dinner. A good breakfast need take little time to prepare. Two examples of quickly prepared breakfasts are:
Orange juice Stewed prunes
Wheat flakes with Soft cooked egg
Skim or low-fat milk Whole-wheat toast
Toasted English muffin with Butter or margarine
Soft-type margarine Coffee, if desired
Coffee, if desired Milk for children Milk for children
Luncheons
The patterns for luncheons vary greatly, depending upon where they are eaten. Children should be encouraged to participate in the school lunch program. Some adults carry a lunch that might include a sandwich, fruit, and a beverage. Variations on this pattern might include a cup of hot soup, some raw vegetables, yogurt, cookies, cake, or pastry. Other adults eat lunch in fast-food restaurants where the choice might consist of a hamburger on bun, French fried potatoes, and a soft drink. Still others might consume a substantial lunch as part of a business conference. The homemaker, far too often, fails to plan a nutritionally satisfactory lunch for herself.
Dinner
The dinner meal customarily includes meat, poultry, fish, or an occasional substitution of a legume dish. White or sweet potato, rice or pasta, plus vegetables, rolls or bread, dessert, and beverage complete the meal. It should be apparent that the dinner includes corrections for any deficiencies that may have appeared in the earlier meals. For example, the vegetable should be deep yellow or dark green, leafy at least every other day. If a salad has not appeared at luncheon, one should be included in the evening meal. If the breakfast fruit was not a good source of ascorbic acid, then this might be corrected by such selections as broccoli, or a citrus fruit salad, or cantaloupe for dessert.
Snacks
The coffee break and eating between meals are a well-established custom. Snacks should be planned as part of the daily meals. They should not replace breakfast or lunch. Some people eat snacks to gain weight; others find it easier to lose weight if they have five or six small meals a day rather than three larger meals; still others realize only too late that snacks can be the undoing of effective weight control. Soft drinks, doughnuts, cakes, sweet rolls, pretzels, potato chips, and the like are often a liability, because the additional calories are appreciable although the nutrient contribution is small. More nutritious snacks in increasing order of caloric value are the following:
Raw vegetables – celery and carrot sticks; tomato juice
Fresh fruits and fruit juices Milk, skim, low-fat, whole
Milk beverages, yogurt
Celery stuffed with peanut butter or cottage cheese
Peanut butter sandwiches
Dried fruits and nuts
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