Cheese. Use cheese freely in your diet for snacks or as a meat or milk substitute. Eat both hard cheese and cottage cheese in its natural state. In other words, eat whole, unprocessed cheese in preference to the types that you scoop out of jars, squeeze out of tubes, or spray out of cans. The latter are actually mixtures of cheese and other less nourishing foods and are chemically contaminated besides.
Milk. Milk can be consumed with meals or as a snack. Skimmed or low fat milk, whether fresh or powdered, is preferable to whole milk if overweight is a problem. Generally, two glasses a day are sufficient. Fermented or cultured milk products such as yogurt and buttermilk have several advantages over sweet milk. The cultured product aids in the digestion and absorption of essential nutrients, by counteracting the discomfort suffered by those older people who lack the enzyme lactase and therefore cannot digest sweet milk. In addition, the microorganisms that ferment milk into buttermilk and yogurt continue their activity in the intestinal tract and actually contribute to the body’s manufacture of essential vitamins.
Meat, Seafood, and Poultry. These foods should be eaten at least once each day; twice if you do not eat eggs. Give preference to the lean varieties of meat. Liver and other organ meats such as pancreas, kidney, tripe, and brain are also excellent high protein foods. Restrict fried meats. Before cooking beef, pork, and lamb servings, trim off as much fat as possible.
Since it take five to six hours to digest meat, its consumption at the evening meal may cause indigestion and lead to a variety of other complaints, including allergies, skin disorders, arthritis, even mental illness. Eating meat at breakfast or lunch rather than dinner insures complete digestion and is one way of avoiding such problems.
Fruit and Fruit Juice. When available, fresh fruit should be eaten twice daily, with meals or as a snack. Ideally, one serving should be of a citrus variety. Raw fruit is preferable to cooked. If canned fruit, frozen fruit, or refrigerated bottled fruit is used, select unsweetened varieties packed in their natural juices or water.
Hypoglycemics and the overweight should avoid prunes, dates, raisins, and other dried fruits; those people who are underweight can benefit from their natural sugars.
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