Other vegetable servings should include but need not be limited to the dark green or yellow varieties, for they are particularly rich in many valuable nutrients, such as iron, riboflavin and calcium. Almost every vegetable, from asparagus to zucchini, has something worthwhile to contribute to your well being, but the types specified should be given preference because of their higher nutrient content. When vegetables are to be cooked, cook until just tender in as little water as possible to assure the best retention of vitamins and minerals.
Vegetable juice, with no sugar added, may replace one of the cooked vegetables or may serve as a mealtime beverage or as a snack.
Breads and Cereals. Try to eat four servings daily of whole grain foods. Make your selection from: whole grain breakfast cereals, wheat germ 100 percent whole wheat bread and flour, brown rice, and whole grain com meal. (Hypoglycemics need to restrict many of these foods. The overweight should eat skimpier portions they should not be eliminated from the diet. The underweight should eat them freely.) Whole grain cereals that require cooking, such as oatmeal and whole wheat ceareals, are the most nutritious.
If you prefer a precooked cereal, use the natural whole grain varieties that do not contain chemical additives. Since these and all other precooked cereals contain sugar or honey, don’t limit your breakfast to a bowl of cereal. It s a good idea to enrich the precooked cereal with one or two tablespoons each of toasted wheat germ, wheat bran and lecithin granules.
You can make a tasty “granola” that contains no sugar. Toast oatmeal flakes (three minute oats) in the oven, and then add nuts, sunflower seeds, toasted wheat germ, wheat bran, and lecithin granules. Between your local health food store and your supermarket, you can find all these ingredients.
Buy 100 percent whole wheat bread that contains no sugar or additives if you can get it. Even though the supermarket brands of 100 percent whole wheat bread contain some sugar or molasses and additives, they are a good second choice.
Nuts and Seeds. These are valuable additions to your diet, and occasionally may be substituted for meat. They also supply essential fatty acids. Any of the dry roasted nuts, as well as raw sunflower seeds, raw pumpkin seeds, or nonhydrogenated peanut butter, make nutritious between meal snacks. If you have a blender, some roasted peanuts, and vegetable oil, you can make peanut butter quite easily in your own kitchen. The underweight may nibble freely on peanuts, almonds, pecans, walnuts, pistachio nuts, and cashews, but should avoid the varieties to which salt has been added.