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From The Desk Of • •<* . Illinois State Council On Nutrition X •. V by Virginia HM "COMMENT ON DIETARY GUIDELINES" f There's a new little pamphlet out, "Nutrition and Your Health, Dietary Guidelines for Americans." It is one of the few things the U.S. Departments of Agriculture and Health, Education and Welfare have ever issued as a joint statement. It has general guidelines on how to stay healthy. These guidelines do not apply to those who are on special diets, but it is a guideline for people who are already healthy and want to stay that way. Health depends on several things, such as heredity, life style, personality traits, mental health, environment, as well as diet. Food alone cannot make you healthy, but habits based on moderation and life style can keep you healthy. Remember, these are only guidelines. It does not mean you go off on a tangent. Every one of us is an individual with different nutrition needs. What it really points out is my old sermon of "use good sense and practice moderation." The guidelines published are as follows and I have added comments. 1. Eat a variety of foods - It makes sense that eating a variety of foods is a good practice to follow. No one food gives you all the nutrients you need. The greater the variety, the greater the chances are of getting all the nutrients needed. Eating from the four food groups, such as fruits and vegetables, cereals, bread and grains, meat, poultry, eggs and fish, and milk and milk products, would give you the variety they are talking about. 2. Maintain ideal weight - First of all, you have to find out what the ideal weight is*for you. Finding that out may mean having to lose some weight. Losing weight should be a gradual process-one to two pounds a week. Your intake of calories should be in direct ratio to the physical activity that you get. There is no absolute answer on this. Chances are you need to find a good, standard weight chart to find out what your ideal weight should be. Most long-term success on weight control comes from watching what you eat and getting more physical activity. 3. Avoid too much fat, saturated fat, and cholesterol. How your body uses cholesterol is related to heredity. If you have high Mood cholesterol, you run a greater risk of having a heart attack, but some people can keep normal cholesterol levels even if they eat saturated fat, and some have high cholesterol levels even with low saturated fat diets. It probably would not hurt most people to cut down on fat Trim fat off the meat you eat; broil, bake or boil rather than fry foods; limit the cream you use-but, again, moderation is the key. 4. Eat foods with adequate starch and fiber. Eat more fruits and vegetables, whole grains, and cereals. These are complex carbohydrates and contain many of the essential nutrients and less than half the calories of fat. These are energy- producing foods that have high fiber which is needed to maintain normal body functions. 5. Avoid too much sugar. Simple carbohydrates provided by sugar provide only calories and no nutrients. The major health hazard from eating too much sugar is tooth decay. Snacking between meals on sweets is one of the major problems. It certainly would not hurt most of us to give up some sugar, candy, cake or soft drinks. Look at labels to see if there is sugar in the product. We very often eat more sugar than we are aware we are eating. Even ketchup has sugar in it. Simple sugars have calories and no other nutrients to justify consuming them in large quantities. 6. Avoid too much sodium. Some sodium and chlorine in table salt is needed. These are essential elements. The problem here is that most Americans consume more than they need because of the prevalence of salt in processed foods. Excessive sodium is a hazard for people with high blood pressure. Learn to enjoy food without so much salt; limit salt intake from the salt shaker on the table; avoid salty foods such as potato chips, pretzels, and condiments such as soy sauce, garlic salt or steak sauces. Pickled foods also have high sodium contents. 7. If you drink alcohol, do so in moderation. This should be somewhat obvious to most people. Moderation, again, is the key word. Alcoholic beverages tend to be high in calories and low in other nutrients. Vitamin and mineral deficiencies occur in heavy drinkers. This is partly because they lose their appetite for foods containing the essential nutrients, but also because alcohol alters the absorption of some of the essential nutrients. Excessive amounts of alcohol consumed by pregnant women have caused birth defects. And, of course, cirrhosis of the liver is a major problem of heavy drinkers. These seven guidelines may not be startling information to some people, and are probably not strong enough for many people who want everyone to follow the dietary guidelines set up by the McGovern subcommittee, but to most people they are guidelines with the key being common sense. There's An Answer (by Norman Vincent Peale and Ruth Stafford Peale) Gift Acknowledgments Essential FIRST STOP..... GLADSTONES for SRVINGS SALE CONTINUES BY POPULAR DEMAND thru SUN. AUG. 31 9A7 OUR A W /O ENTIRE OFF STOCK OF MEN'S-WOMEN'S & CHILDREN'S FIND SPORTSWERR 2 0 ° o O F E G O O D O N N O N - S A L E I T E M S O N L Y CbMhtMie's 1219N.GREEN ST. McHENRY PHONE 815 385 0182 & Every bride loves to receive her wedding gifts, and it is her duty to per­ sonally acknowledge each and every gift. All gifts, even those from the fiance's family, are sent to the bride but the only people obligated to send gifts are those who accept invitations to 1 the reception. )' To make - gift-giving easier, the less of a guessing game for friends and relatives, it is advisable to sign up with a bridal registry at a favorite store. Items Independent Daughter Q. Our daughter has become too, too independent. She is 24 and twice divorced. She moved out of our house into an apartment because I didn't think she should be staying out until the wee hours. She dates different men, goes away weekends with girlfriends and doesn't bother to mention her trips beforehand. After not hearing from her I am frantic. So she doesn't come by or call like she used to. I suspect (and mothers alsays know these things) that she is having an affair. I'm angry but most of all heartbroken-my only daughter. How can I cope with this? A. Perhaps she resents what she imagines to be parental domination. Don't try to regulate her life. Put her into God's hands. He can and will guide her better than you can. Try to be natural and pleasant with her rather than pushing for details of her life. She will ultimately mature and your relationship will not be broken. In fact, it may be stronger. Perhaps you will find help in our booklet, Try Faith and Watch What Happens, which is cm its way to you. Anyone wishing a free copy may write to us at Box 500, Pawling, N.Y. 12564. Shocked and Humiliated Q. I worked with a lady who was always envious, deceitful and sued everyone. It happened she asked me to come to the ladies rest room as she had something to ask me. Like a nut I went. I could not tell her what she wanted to know, but before leaving I patted her on the shoulder and said I hoped we could communicate better in the future. She went back and told the boss I was acting "lovey-dovey." He wouldn't even let me tell him what happened. This darn - near gave me a heart attack. I was so shocked and humiliated I finally quit. I am bitter and overwhelmed. How can a person cope with a vicious liar? A. It sounds like you walked right into the trap set by your co-worker and you apparently didn't get a fair hearing. Let this be a lesson on how to avoid becoming involved in the first place. I am sorry you quit your job. However, remain calm and be ready to present a logical, well-documented case on your own behalf if the opportunity arises. Most importantly, forgive the one who has wronged you. Send out loving thoughts. The power of forgiveness and love will see you through and will wash away any lingering bitterness. You'll be set free from your humiliation. Teased at School Q. I have buck teeth. Kids at school tease me about it, and I lose my temper very easily. I am only 9 going on 10. My mouth isn't strong enough for braces. Do you have any advice on how to keep my temper? A. There's one sure way to keep the other kids from teasing you about your buck teeth. Don't react. Just turn and walk " away. You see, it won't be any fun for them to tease you anymore. After all, they are doing it just to get a rise out of you. Fool them. Keep your temper under control by telling yourself that you're dealing with them in your own special way. Then, when your mouth is strong enough, see what dental work can be done to correct the situation. If there is-something you would like to ask Dr. and Mrs. Peale, write to them at box 500, Pawling, N.Y. 12564. HOSPITAL NOTES MCHENRY Admissions: Melissa Jackson and Mike J. Dun- ford, both of McHenry. WOODSTOCK Admissions: Peter Gies, Mrs. Donna Rode, Mark Mass and Mrs. Sandra Neff, all of McHenry; Mrs. Theresa Smith and Mrs. Dorothy Zech, both of Wonder Lake; Arnold Kattner of Spring Grove. desired should be chosen in all price ranges. The con­ sultant will check off each item purchased in that store, but she must be told when something is received from another place or another registry. It is fun to unwrap but caution must be taken not to separate cards from gifts or lose any checks. A record should be kept of what is received and who sent it, with another space to check off when a thank-you note is sent. As each gift is received a personal, handwritten thank-you note should be sent, even if it's from a close friend who is seen and talked to everyday. The note should be mailed within two weeks after a gift arrives, and no later than one month after the honeymoon. Traditionally, though addressed only to the wife, the husband should be PAGE 3 - PLAINDEALER - WEDNESDAY. AUGUST 27, \m In the case of duplicate gifts, each thank-you should be written as though it were the only one received. And if it is not known what the item is, there are many ways to tactfully thank the sender without letting him know of the recipient's bewilder­ ment. Since no one likes to think his gift was exchanged, only those items it is certain the giver will never know about should be returned. Also, no one should be asked to ex­ change a present he or she gave. The same is true for a damaged gift, unless it was sent by the giver through the mail and was insured. mentioned in the body of the note. It can be brief, but interesting. If possible, some personal reference and specific mention of the mould be made, inch how it will be used. Acknowledgement of a check should refer to the article purchased or plans to purchase with the money. Notes are signed "Af­ fectionately," "Sincerely," and "Love," as the case may be, and the signature in­ cludes the surname, unless the person is well known. On the notes themselves, the bride may use an imprinted name or monogram, but her married name or initial should not be used until after the wedding. A gift from a large group of people may be thanked with one note to the group as a whole. But if the joint gift is from two or three people, it should be written to each person separately. • • • * Ideas are a dime a dozen, but success is the ability to put an idea across. • • • • Nearly every man has a remedy for the troubles of everyone but his own. BIRTHS I I I I I M i l l I I I I I I I I I I I l l l l I I I I I SHAMROCK CLEANER'S BACK-TO-SCHOOL COAT AND JACKET CLEANING SPECIAL DISCOUNT! Among recent births recorded at Memorial hospital for McHenry county, Woodstock, are the Aug. 21 birth of a girl to Mr. and Mrs. Rudy Hennig of Wonder Lake and the Aug. 22 birth of a boy to Mr. and Mrs. David Dulberg of McHenry. Melissa is the name Chosen for their second daughter by Thomas and Marilyn Neis, 1106 Boone Creek court, McHenry. The baby girl was born Aug. 21 at McHenryhOspital and weighed 7 lbs., 3% oi. She has a sister, Elizabeth. The maternal grand­ mother is Evaline Thies of St. Louis, Mo. Mr. and Mrs. Jack Neis of Woodstock are the paternal grandparents. Now you con treat your coats and jackets to expert extra-care drycleaning at a discount price. Enjoy Fabric-Fresh beautifully clean coats and jackets NOW! JACK-TO-SCHOOL COAT AND O JACKET CLEANING SALE ? Y W EACH ACT NOW I Save moneyI OFFER ENDS SEPT.20 Sorry...Fur ft leather excluded -Fake Furs ft Fur Trim Slightly Higher SHAMROCK CLEANERS CONVENIENTLY LOCATED IN THE McHENRY MARKET PLACE 4400 W. RTE. 120-McHENRY 385-1944 DAILY 7-6, SAT.8-5:30 Time, Money Inconvenience By Paying Your McHenry State McHenry County Real Estate Taxes Are Due September 4th! "«»Cf I And By Saving For Next Years Taxes In An Interest Bearing Savings Account. Now That's A Calculated Profit! Your cooperation in use of our Lobby tellers will be greatly appreciated. McHenry State Bank "A Full Service Bank Serving the Community with Complete Banking Service Since 1906" 3510 W. Elm Street, Lillian Street & Crystal Lake Road and Richmond Road & Pearl Street McHenry, Illinois 385-1040 SERVIC rOANK