Nutrition ... food at work for
you 2
A guide to eat by 2
How to use the guide 3
Maintaining desirable weight 6
Tips on meal planning 6
Servings and pounds 7
Meat, poultry, and fish 7
Vegetables and fruits 7
Smart buying 8
Meat 8
Poultry 9
Fish 10
Eggs 11
Fresh fruits and vegetables 11
Canned and frozen foods 14
Wise storing 14
Meat, poultry, and fish 14
Eggs 14
Fresh fruits and vegetables 14
Fats and oils 15
Canned, frozen, and dried foods 15
Ingredients and measurements 16
About ingredients 16
Measuring foods 16
Main dishes 18
Meat 18
Poultry 26
Fish 32
Eggs, cheese, and dry beans 36
Vegetables 42
Fresh vegetables 42
Frozen and canned vegetables 42
Serving boiled vegetables 43
Salads and salad dressings 49
Tips on salad making 49
Tips on dressings 49
Salad go-togethers 49
Soups 54
Sauces and gravies 57
White sauce 57
Gravy 57
Breads and sandwiches 59
Hot breads 59
Sandwiches 62
Desserts 64
Ways to use leftovers 74
Cooking terms 76
Index to recipes 78
_Prepared by_
Human Nutrition Research Division
and
Consumer and Food Economics Research Division
Agricultural Research Service
Acknowledgment is made to Fish and Wildlife Service, U.S. Department
of the Interior, for contributions to this publication.