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Eating On The Run?
Do It Nutritionally

MARCIA ESTON LESTER

We are a world on the run.
We have many commitments
besides our professions to
take up our time. Thus the
need for foods we can quickly
prepare and eat has come to
the forefront.
The problem with this type
of eating is that the emphasis
is on the speed with which
the meal is prepared and
eaten. Your best friend who
exercises three times a week
may not think that her
dinner of soup and crackers
isn't nutritionally adequate.
Most "fast foods" lack the
variety as outlined in the
four basic food groups. Eggs
and cheese are high in
cholesterol and saturated
fats. Meat alone doesn't give
us the carbohydrate (starch
and sugar) that our body uses
as its primary level. Fast-food
may have an excessive
amount of calories, salt, fat,
while being low in fiber and
certain vitamins and miner-
als.
Those are some of the prob-
lems but, what is it that
we're aiming for with our
diets besides a great taste
sensation? The first thing you
think of is a proper diet pro-
motes good health. Recent
studies have proven what
physicians have suspected;
there is a direct relationship
between blood cholesterol
levels and coronary artery
disease.
The public is urged to limit
its intake of animal fats,
eggs, liver and to eat more
fish, poultry and fats from
vegetable sources. We're also
urged to eat more bran (fiber)
as a preventative measure for
colon cancer and limit salt
intake to guard against high
blood pressure. Lastly, we are
urged to shed those excess
pounds to prevent joint dis-
ease, high blood pressure and
diabetes. Women now have
an additional concern for con-
suming enough to offset brit-
tle bones. That's a lot to
think about when you just
want to grab something and
go.
What are the basics for
good nutrition? The
guidelines that all the pre-
ventative measures build
upon is whet 'used to be
called the "basic four." It is a
common-sense way for
healthy individuals without
any specific nutrition related
problems to follow.
This daily guide recom-
mends at least two servings
from milk group (ie. one cup
of milk or yogurt, 1 1/2 oz.
cheese or 1% cup of ice
cream) to supply us with cal-
cium, protein and riboflavin.
This promotes strong bones,

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92

Friday, November 28, 1986 THE DETROIT JEWISH NEWS

Marcia Eston Lester is a
register dietitian at Michigan
Osteopathic Medical Center.

teeth, healthy skin and good
vision. A minimum of two
servings from the meat group
are the major suppliers of
protein and iron needed for
muscles and blood cells.
Choices from this group
could be two oz. of any lean
meat, fish or poultry, one cup
of dried beans or even four
tablespoons of peanut butter.
By eating a citrus fruit daily
or drinking 1/2 cup orange
juice you supply the body
with vitamin C for wound
healing. In addition to this,
broccoli, carrots, spinach, or
other dark green or orange
vegetable, are needed at least
three times a week, to aid in
night vision. You need a total
of at least four choices from
the fruit and vegetable group
per day.
The last of the basic four
are the grains. At least four
servings daily are recom-
mended; one taco shell, 1/2 cup
of pasta or one cup of dry
cereal would be an example.
Check for the words enriched
or fortified on the package.
This means that any vita-
mins lost in the processing
have been restored. The
grains supply carbohydrate,
the major fuel for the body,
as well as B vitamins needed
for healthy nerves.
Many foods don't fit into any
of the food groups. Sweets,
fats, chips, alcohol, condi-
ments, coffee, tea and pop fall
into this catch-all category.
Some of these foods do supply
specific nutrients, but have
been traditionally seen more
as an additional source of
calories.
The degree to which these
are chosen will definitely
influence the size of your
waistline. If calories are your
concern then stick to the
minimum number of servings
and you shouldn't top 1,200
calories. Remember, that the
serving sizes are minimum
recommendations which are
influenced by your age, sex
and activity levels.
Recently, the basic four
was revised and now
encourages combination foods
ie., taco, soup or a sandwich
which may count as a serving
or partial serving from more
than one food group.
The U.S. RDA's also help
to take this a step further.
Percentages of nutrients are
listed on labels or posted in
fast food restaurants to give
consumers a basis for corn-
paring foods for their nutri-
ent quality.
For instance, one fruit
drink may contain ten per-
cent of the U.S. RDA for vit-
amin C while another has
only two percent. The first
product would be the likely
choice because of its higher
vitamin C content. A safety
factor was computed in to

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