Reference
Part I: Nutrition

Good nutrition is important for everyone. Healthful diets help children grow, develop, and do well in school. They enable people of all ages to work productively and feel their best. What people eat can also help reduce the risk for chronic diseases, such as heart disease, certain cancers, diabetes, stroke, and osteoporosis, which are leading causes of death and disability among Americans. Finally, eating right can reduce the risk of obesity, high blood pressure, and high blood cholesterol, which increase the risk of disease.

Proper nutrition means getting both enough calories and the proper nutrients. Many people in this country eat more calories than the body needs. This can lead to obesity which is a risk factor for many diseases, like diabetes, heart disease, and cancer. It is important to remember that, although an overweight person may be getting more calories than needed, he or she may not be getting all of the necessary nutrients.

Eating a daily diet that includes increased amounts of bread, cereal, grain, rice, pasta, vegetables, and fruit, and limits high fat foods, can promote health and reduce the risk of developing certain chronic diseases. You can help the people who use your pantry or meal program to be healthier by providing nutritiousfoods.

But what foods should you provide and in what quantity? Nutritional needs change throughout the life cycle. The number of calories and the amount of specific nutrients required will vary based on age, sex, reproductive status, activity level, and overall health of your clients. Moreover, the dietary preferences of the United States' population varies widely based on cultural diversity, religious and regional differences, and personal preferences.

How can a food pantry or meal program satisfy the nutritional needs of a diverse clientele with a limited and uncertain food supply? The following information and fact sheets will provide background and suggestions to help you maximize the nutritional value and usefulness of the foods you provide to your clients.

The Food Guide Pyramid.....................

No one food provides all of the nutrients needed for good health. So it is best to eat a variety of different foods every day. Use the Food Guide Pyramid to help you plan nutritious meals and food bags. It consists of the 5 food groups needed for good health and another food group of fats and sweets. The groups are:

The Food Guide Pyramid illustrates the three basic concepts that define a healthy diet: variety, moderation, and proportionality. Variety means providing a wide selection of foods both within and among the food groups. That means no one food group is more important than any other. Also, it's important to provide a variety of foods from within each food group. Moderation means providing food portions in the recommended serving sizes and giving fats, oils, and sweets sparingly. Proportionality means providing more foods from the larger food groups (bottom of the pyramid) and fewer from the smaller food groups (top of the pyramid).

Food Guide Pyramid Fact Sheet

The Bread Group^*..........................

Preferences for grain products are different around the world.

• European-Americans use mostly wheat.
  
• Asian-Americans, African-Americans, and Hispanics often prefer rice.
  
• Spanish-speaking people from different countries eat different types of grain products.
  People from Mexico and Central America eat rice and corn products, like tortillas.
  People from Puerto Rico and Cuba eat rice and wheat products like bread.

Families with children like cold cereals, bread, and noodles.

Nutrition Pointers

• For more nutritious ramen noodles, add vegetables, egg, meat, or fish.
• Whole grain foods (whole wheat bread, oatmeal, etc.) have the most fiber and may contain vitamins and minerals that are missing from more refined foods. Choose them whenever possible.
• Wheat bread is similar in fiber content to white bread. Whole wheat bread is much higher in fiber. If you are not sure, read the label the first ingredient listed should be whole wheat flour.

• 1 pound raw grain or cereal = 8 cups of cooked product, enough for four adults or two adults and four young children
• A bunch of spaghetti the diameter of a quarter = 1 cup cooked pasta, a large adult serving
• Include cooking directions with bulk grains like rice, noodles, or oatmeal; many people do not know how to prepare them.

Depending on your clients' ages and activity levels, six to eleven servings from the Bread, Cereal, Rice and Pasta group are recommended daily.

• One serving is:
  

  3/4 cup cold cereal

  1 slice bread

  1 tortilla

  1/2 bagel

  
  1/2 cup rice, pasta, or cooked cereal

The Fruit and Vegetable Groups^*......................

Fruits nd vegetables are important for vitamins, minerals and fiber.

• Dark orange vegetables and fruits like carrots, squash, apricots, and cantaloupe are good sources of vitamin A. Vitamin A keeps skin healthy, helps vision, and protects against infection.
• Dark green leafy vegetables like broccoli, greens, bok choy, and kale are good sources of vitamin A, iron, and vitamin C. Vitamin C keeps gums healthy and helps the body heal wounds. Iron is important for building strong blood.
• Fresh produce provides fiber and variety.

Canned produce can be a nutritious choice.

• Canned fruits and vegetables have as much vitamin A as fresh produce, but heat processing destroys some vitamins and fiber.
• To reduce sugar and salt that are added to fruits and vegetables when canned, drain canning liquid and rinse.
• Canned produce is a very good choice:
  • When fresh produce is not available.
  • If people have difficulty chewing.
  • If people do not have storage or cooking facilities.

Use fruits and vegetables to adapt food bags for different families.

• Fruit juice is enjoyed by families with children.
• Canned fruits and vegetables are used more easily than fresh by seniors or others with chewing problems.

Preference for fruits and vegetables is cultural.

• Asians generally prefer green leafy vegetables.
• Hispanics and Italians may prefer tomato products.
• Northern Europeans prefer potatoes.
• Many cultures do not eat corn or corn-on-the-cob.

Nutrition Pointers

• Whole fruits have more fiber than juice.
• Read labels. Fruit "drinks" contain mainly sugar and water, and should not be used as a replacement for juice.
• Canned fruit packed in juice is preferable to that packed in syrup.
• Most fresh fruit will keep for several days without refrigeration at cool room temperatures.

Five servings of fruits and vegetables are recommended every day.

• One serving of vegetable is:     1/2 cup cooked or chopped raw vegetable
• One serving of fruit is:     1/2 cup canned fruit or one medium piece of fruit

* adapted from: Meredith Poehlitz and Sue Butkus, 1994, Special Food Bags in the Food Bank, VT0059, Washington State University Cooperative Extension Service

The Milk Group^*........................

Dairy products like milk, yogurt, and cheese are important for calcium.

• Calcium keeps bones and teeth strong.
• Nonfat milk and yogurt are lowest in fat, but highest in nutrients.
• Some individuals cannot tolerate dairy products and need to use calcium-rich non-dairy foods.

Use of dairy products is cultural.

• Europeans often eat yogurt.
• Hispanics may prefer cheese to milk.
• Asians often find cheese distasteful, but may accept canned milk.

People who do not drink milk because of lactose intolerance or cultural preference, must obtain calcium from other foods.

• Some non-dairy foods that are good sources of calcium are traditionally eaten by many ethnic groups.
• African-Americans use dark green leafy vegetables (collard and turnip greens and black-eyed peas).
• Asian-Americans use tofu, other soy products, and leafy green vegetables (mustard greens and bok choy).
• Calcium-fortified orange juice is another source of calcium for those who do not drink milk.

Nutrition Pointers

• Adults should have two servings a day of high calcium foods. Young adults, teenagers, and pregnant and breast-feeding women need more.
• Dairy products can be high in fat. Unless extra calories are needed, use low-fat or skim milk and milk products. Children under the age of 2 should have only whole milk and milk products.
• Children and young women often don't eat enough foods that have calcium in them.

One serving of calcium-rich food is:

• 8 ounces of milk or yogurt
• 1 1/2 ounces of cheese
• 1 cup of cooked greens

* adapted from: Meredith Poehlitz and Sue Butkus, 1994, Special Food Bags in the Food Bank, VT0059, Washington State University Cooperative Extension Service

Meat and Meat Alternative Group^*.........................

Meat, poultry, fish, dry beans, seeds, nuts, peanut butter, and eggs supply protein and iron. Protein builds new cells. Iron keeps blood strong.

Nutrition Pointers

• Peanut butter, canned fish, and canned meat are good choices if people do not have storage or cooking facilities.
• Use lean/lower fat products whenever possible (i.e., tuna in water rather than in oil).
• The less costly protein foods, like dry beans, eggs, and peanut butter are just as nutritious as meat.
• Dry beans and peas are healthier than many meats. They are good sources of fiber and have no fat.
• Some canned soups and stews contain enough meat and/or beans to provide a protein source, while others contain mostly starches or vegetables.

Two to three servings of protein foods are recommended every day.

• A serving of cooked meat is 3 ounces, an amount no larger than a package of playing cards.
• One serving of meat alternatives is: 2 eggs or 1 cup cooked dry beans or 1/4 cup peanut butter

Guidelines for providing protein foods to families:

• 1 pound of boneless meat, such as hamburger or stew meat, makes four to six small servings.
• Dry beans double when they cook. One pound of dry beans makes 6-8 cups of cooked beans enough for six to eight servings.

* adapted from: Meredith Poehlitz and Sue Butkus, 1994, Special Food Bags in the Food Bank, VT0059, Washington State University Cooperative Extension Service

The Other Food Group: Fats, Oils, and Sweets^* ...................

The top of the Pyramid contains foods that do not fit into the other food groups. Some foods in this group have no nutritional value, some provide little besides calories, and some have limited nutritional value but also contain large amounts of fat and sugar. These foods include:

• Fats and Oils: butter, margarine, cream, coffee creamer, sour cream, mayonnaise, salad dressing, gravy, cooking and salad oils, and bacon.
• Sweets: cookies, candy, cakes, pies, jams, sugars, honey, syrup, pastries, and doughnuts.
• Chips/Snack Foods: potato, corn or tortilla chips, some crackers, cheese curls, some microwave popcorn, other snack food items.
• Alcohol and Other Beverages: alcoholic beverages, soft drinks, fruit punches and drinks, coffee, and tea.
• Condiments: ketchup, mustard, pickles, soy sauce, and other bottled sauces.

Think of these foods as "extras." Use these foods in small amounts to make food from the other groups tastier. These foods can also be used for occasional snacks or desserts. Since these foods are often donated, your pantry or meal program may have a large supply. You will want to balance the need to supply calories in whatever form available with the desire to promote nutritional health.

Nutrition Pointers

• Use foods at the top of the Pyramid in moderation. If your program has other, healthier foods to give, try to limit high fat and sweet foods.
• Foods at the tip of the Food Pyramid contribute to high rates of cancer and heart disease, yet they provide pleasure and comfort. When other foods are not available, these foods are an important source of calories.
• Give out foods in this group only when extra calories are needed or when they are donated directly to your program.
• Balance food bags and meals so that these items are included in the smallest possible amounts.

Whether a family uses butter and margarine or vegetable oil in cooking may reflect their culture.

• People who come from areas of the world where dairy cattle traditionally are not raised, such as most of Asia, typically prefer vegetable oil to butter and margarine.

Summary
Every emergency feeding program in the country serves a different community and has different resources, so meals and food bags will be different. Use these resources as a guide to put together healthy meals or food bags for your community.

* adapted from: Meredith Poehlitz and Sue Butkus, 1994, Special Food Bags in the Food Bank, VT0059, Washington State University Cooperative Extension Service

Food Guide Pyramid

A Guide to Daily Food Choices

Fats, Oils, & Sweets USE SPARINGLY		KEY · Fat (naturally occuring and added) · Sugars (added) These symbols show fats, oils, and added sugars in foods.
Milk, Yogurt, & Cheese Group 2-3 SERVINGS		Meat, Poultry, Fish, Dry Beans, Eggs, 2-3 SERVINGS
Vegetable Group 3-5 SERVINGS		Fruit Group 2-4 SERVINGS
		Bread, Cereal, Rice, & Pasta Group 6-11 SERVINGS

What is a Serving?............................

How many servings are needed each day?

Nutritional Needs Through the Life Cycle......................

All people need the same nutrients, but the amounts needed change throughout the life cycle. The following chart lists key nutrients, their function in the body and some foods that provide them.

Feeding Babies............................

Infants and toddlers have special dietary needs because of their rapid growth and development. An infant grows faster during the first year than ever again in the life span. The growth of infants directly reflects their nutrition status. Use the following chart as a guide to providing food for children under 1-year-old.

Baby Food and Infant Formula^*......................

*** Never distribute baby food or formula that is outdated!!! ***

• Dates are usually written like this: AUG 95 or 1SEP95.
• Do not distribute after the date given, or the last day of the month marked on the top or bottom of the can.

Do NOT substitute cow or soy formulas for each other!

• It is OK to substitute iron fortified formula for low iron formula. Infants need iron fortified formula for regular daily use.

Pedialyte is NOT complete formula.

• Pedialyte is a solution of water, sugar, and minerals used for diarrhea.
• Infants should not be on Pedialyte for more than 24 hours without seeing a medical provider.

Fresh cow milk should not be given to infants less than 9 months of age.

Infant formula comes in three forms:

• Powder. Keeps without refrigeration. Small amounts can be mixed at a time.
• Concentrate. Must be diluted with equal amounts of water. Undiluted or improperly diluted concentrated formula can harm an infant.
• Ready-to-feed. Feed just as it is. It requires no mixing. When clean water is not available this is the best choice.

* adapted from: Meredith Poehlitz and Sue Butkus, 1994, Special Food Bags in the Food Bank, VT0059, Washington State University Cooperative Extension Service

Baby Food......................................

Commercial baby foods can be expensive and are often in short supply. Babies can eat many of the same foods as the rest of the family with a little extra preparation. Use the following fact sheet to help your feeding program provide appropriate foods for families with small children and to aid families in using available foods.

Making Your Own Baby Food

Homemade baby food:

• is usually less expensive
• gets baby used to the types of food the family eats

To make your own baby food, you need:

• Good quality, clean foods. DO NOT make baby food from leftovers!
• Something to mash or grind the food so that it is smooth. You can use:

  baby food grinder	blender
  fork	strainer
  potato masher

What do you do?

1. Make sure everything is clean!! Wash your hands and all equipment with hot soapy water, rinse well, and air dry.
2. Wash, peel, and remove seeds from fruits and vegetables.
3. Cook food until tender by: baking, boiling in a little water, steaming, or microwaving.
4. Grind, mash, blend, or push the food through a strainer until it is smooth. Discard tough pieces and large lumps.
5. Add a little liquid, such as cooking water, juice, formula, or breast milk if the food is too thick or dry.

To store homemade baby food:

In the refrigerator	In the freezer
Cover tightly. Keep cooked fruits and vegetables for less than three days. Keep mashed raw fruits less than two days. Keep cooked meats or meat combinations one to two days.	Freeze small amounts of baby food in ice cube trays or small containers. Place frozen baby food in sealed bags or containers that are labeled and dated. Keep frozen meat or meat combinations for one to two months. Keep frozen fruits or vegetables for six to eight months.

Small Children

Children's digestive systems can tolerate a wide variety of foods by the time they reach 1-year-old. By 2, most children have an average of eight molars, allowing them to chew most foods successfully. Nutrition is very important in the early years, both to meet immediate needs, and to store nutrients for future growth surges. The energy needs of individual children vary widely, depending on their physical activity. Further, children's appetites vary widely from meal to meal and day to day. As children grow, their need for all nutrients gradually increases.

• A low fat diet does not provide enough energy for proper growth and development in children under 2. After age 2, fat should be restricted to 30 percent of calories, but intake should not drop below that level.
• Serve young children the same variety of foods as everyone else, but in smaller amounts to suit their smaller needs about 2/3 of the adult serving size.
• Young children often eat only a small amount at one time. Nutritious snacks are important to help them meet the nutritional needs of their rapidly growing and developing bodies. Good snack choices include: milk or fruit juice, cut-up fruit, vegetable sticks, strips of cooked meat or poultry, whole-grain crackers and peanut butter, and small sandwiches.
• Young children need at least the equivalent of 2 cups of milk each day.
• Young children need sufficient iron. See table on page 28 for a list of iron-rich foods.
• Use the chart on the next page as a guide for providing food for preschool children.

School-Age Children
Calorie needs vary widely for elementary school children. They should eat at least the lower number of servings from each of the five major food groups daily. Most children will need more calories for growth and activity; they should eat larger portions of foods from the major food groups and some nutritious snacks. Some snack foods from the top of the Pyramid are OK, but they should be used only occasionally. Adequate amounts of calcium and vitamin D are important for promoting bone mass.

Teens and Young Adults
The teenage years are a time of tremendous growth. Most children grow 10-12 inches and add 40-60 lbs during their teens. Most teenage boys will need to eat the higher number of servings from each food group. Most teenage girls will probably need the middle of the ranges of servings. Blood volume and muscle mass increase dramatically, increasing the need for iron. Teenagers and young adults to age 24 need at least three servings of milk, cheese, or yogurt daily to meet their calcium needs. Eating foods that provide adequate calcium is important in helping to prevent osteoporosis and bone fractures in later life. See the key nutrients table for good calcium sources.

Adults
Adults vary considerably in their levels of physical activity. However, in general, people become less active as they age. To maintain a healthy weight, it is important for adults to balance their caloric intake and activity levels. That may mean decreasing the number of calories consumed, in relation to what was needed during the rapid growth and higher activity levels of the teenage years. The lower number of servings from each food group is about right for sedentary women and some older adults. Most men will need the middle to upper number of servings in the ranges. Although adults may need fewer calories, their nutrient needs remain relatively constant. To fulfill the nutritional needs of adults without providing excess calories, choose nutrient-dense foods from the bottom of the Food Guide Pyramid and minimize the amount of high calorie, low nutrient foods consumed from the top of the Pyramid. Milk and dairy products continue to be important, even in adulthood.

Pregnant Women
Nutritional needs increase substantially if a woman is pregnant or breast- feeding. Proper nutrition has a large effect on the health of both the baby and the mother. In general, somewhere between 2,200 and 2,800 calories per day is probably sufficient for most pregnant and breast-feeding women. Because the nutrient needs increase more than the energy needs, pregnant and breast- feeding women should increase their caloric intake by adding nutrient-dense foods, such as: nonfat milk, lean meats, fish and poultry, eggs, legumes, dark green vegetables, citrus fruits, and whole grain breads and cereals. Women who are pregnant or breast feeding should have at least three servings of milk, yogurt, or cheese to meet their calcium needs. Pregnant teens should have at least four servings of milk per day. Pregnant women also need to increase levels of iron, folic acid, and vitamin B-6 to prevent anemia and birth defects.

Elderly Adults
As people age, their bodies need fewer calories, but about the same number of nutrients. Getting the necessary nutrients without excess calories can be difficult. Frequently, older adults have a decreased appetite. Food may become less appealing or difficult to eat as less saliva is produced and medication or disease causes the senses of smell and taste to diminish. Missing teeth or poorly fitting dentures may make chewing difficult. Older adults should base their diets on nutrient-dense foods from the bottom of the Food Guide Pyramid. Add foods from the tip of the Pyramid, that contain many calories and few nutrients (like candy, soda pop and potato chips), only in moderation. Moist, easy-to-chew, colorful and flavorful foods may be appropriate for individuals with difficulty chewing or swallowing or with decreased ability to taste or smell. To improve the palatability of food for older adults, consider:

• serving eggs, cottage cheese, cheese, ground meat, tuna, or peanut butter.
• chopping or cooking vegetables and fruits.
• moistening foods by adding gravy, broth, sauces or syrups.
• flavoring foods with strong seasonings, like onion, garlic, oregano, or mint.
• marinating meats to add zest.
• adding colorful garnishes to make food more appealing.

Modifying the Food Guide Pyramid..............................

People decide what to eat based on a complicated set of factors, that include: personal preference, ethnic heritage or tradition, health concerns, and nutrition. The Food Guide Pyramid is a guide to healthy eating. The following table shows where many foods fit in the general Food Guide Pyramid, and lists suggestions for a number of groups with special needs or preferences, including: vegetarian, no cook/no chill, soft, and several ethnic groups. Use this table as a guide for selecting appropriate foods for diverse guests. But, remember that people are individuals. Although we can determine statistically the preferred diet for a specific group of people, individual preferences may vary tremendously. Be sure to provide your guests with choices whenever possible.

	Bread, Cereal, Rice, and Pasta	Vegetable	Fruit	Milk, Yogurt, and Cheese	Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts	Fats, Oils, and Sweets
General	Bagel, barley, biscuit, bread, bread crumbs, bread sticks, brown rice, buckwheat, groats, bulgur, cake, cake or sugar cones, caramel corn, cereal, cheese balls, cheese curls, chowmein noodles, cookies, corn bread, corn meal, corn tortillas, couscous, crackers, croissant, crouton, cupcake, Danish pastry, doughnut, egg noodles, English muffin, farina, flour tortilla, corn chips, fried rice, graham crackers, granola, grits, hamburger buns, hot dog buns, matzo, melba toast, muffin, noodles, oatmeal, pancake, pasta, pie shell, pizza crust, popcorn, pretzels, rice, rice cake, rolls, rotini, rye wafer, spaghetti, stuffing, taco shells, toaster pastries, waffles, Yorkshire pudding	Alfalfa sprouts, artichoke, asparagus, bamboo shoots, beet greens, beets, bell peppers, broccoli, brussels sprout, cabbage, carrots, cauliflower, celery, chicory, coleslaw, collards, corn, cucumbers, dandelion greens, eggplant, endive, escarole, french fries, green beans, peas, green peppers, hominy, iceberg lettuce, Jerusalem artichoke, kale, kelp, kohlrabi, leaf lettuce, lima beans, mushrooms, mustard greens, okra, onions, parsnips, pickles, potato chips, potatoes, pumpkin, radicchio, radishes, romaine lettuce, rutabaga, sauerkraut, seaweed, spinach, squash, succotash, sweet potatoes, Swiss chard, tomatoes, turnip greens, turnips, vegetable juice, vegetable soup, water chestnuts, watercress, wax beans, yams, zucchini	Apples, applesauce, apricots, avocados, bananas, banana chips, blackberries, blueberries, boysenberries, breadfruit, cantaloupe, casaba melon, cherries, cider, crabapples, cranberries, cranberry sauce, currants, dates, elderberries, figs, fruit cocktail, fruit juice, gooseberries, grapefruit, grapes, guava, honeydew melon, jicama, kiwi, kumquat, lemons, limes, loganberries, mandarin oranges, mangos, melons, mulberries, nectarines, olives, oranges, papaya, passion fruit, paw paws, peaches, pears, persimmons, pie filling, pineapple, plantain, plums, pomegranate, prickly pear, prunes, quince, raisins, raspberries, rhubarb, sapote, strawberries, tamarind, tangerines, ugli fruit, watermelon	Acidophilus milk, cheese, cheese sauce, cheese spread, chocolate milk, cocoa/hot chocolate, condensed milk, cottage cheese, custard, dry milk, evaporated milk, ice cream, ice milk, goat's milk, Indian buffalo milk, lactose-reduced milk, buttermilk, whole or reduced fat milk, frozen yogurt, yogurt, malted milk, milk shake, pudding, rice pudding, sheep's milk, soy milk, tapioca pudding	Beef, Canadian bacon, chicken, chicken franks, corned beef, Cornish hen, dried chipped beef, duck, egg, egg substitute, egg white, egg yolk, fish and shellfish, goose, ground meat, ham, heart, hot dogs, kidney, lamb, liver, luncheon meats, pheasant, pork, quail, rabbit, sausage, squab (pigeon), squirrel, turkey, veal, venison, bean dip, black-eyed peas, chickpeas, coconut, kidney beans, lentils, mung beans, navy beans, northern beans, nuts, peanut butter, pinto beans, refried beans, seeds, soybeans, split peas, tofu	Apple butter, bacon, bacon bits, butter, candy, caramel, chocolate bar, corn syrup, cream, cream cheese, frosting, fruit drinks/ades/punches, fruit sorbet, fudge, gelatin dessert, honey, jam, jelly, lard, margarine, marmalade, marshmallows, mayonnaise, molasses, popsicles, pork rinds, salad dressing, sherbet, shortening, soft drinks, sour cream, sugar, syrups, vegetable oil, whipping cream

Continued..............

	Bread, Cereal, Rice, and Pasta	Vegetable	Fruit	Milk, Yogurt, and Cheese	Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts	Fats, Oils, and Sweets
Vegetarian	Crackers, bread, pasta, rice, potatoes, cereal, corn, and green peas	Same as general	Same as general	Milk, yogurt, cheese, fortified soy milk, ice cream, pudding	Dry beans, nuts, seeds, peanut butter, tofu, eggs	Vegetable oil, blackstrap molasses, brewer's yeast
No Cook/No Chill	Breads, biscuits, cake, ready-to-eat cereal, cheese balls, cheese curls, chow-mein noodles, crackers, granola, melba toast, muffin, popcorn, pretzel, rice cake	Canned vegetables, raw carrots, raw celery, potato chips, pickles, sauerkraut, tomatoes, vegetable juice	Apples, applesauce, apricots, bananas, banana chips, berries, cantaloupe (whole), cherries, cider, cranberry sauce, dates, figs, fruit cocktail, canned fruit, grapes, kiwi, oranges, nectarines, peaches pears, plums, prunes, raisins, strawberries, tangerines, fruit juices, dried fruits	Hard cheese, yogurt, UHT-treated milk, condensed milk, evaporated milk, canned pudding, some packaged pudding (read label), dry milk	Canned meats, peanut butter, dried meats, bean dip, canned beans and peas, nuts, seeds, coconut	Candy, cookies, fruit drinks/ades/punches, honey, jam, jelly, marshmallows, pork rinds, soft drinks
Soft	Breads, biscuit, barley, rice, cooked cereals, couscous, noodles, grits, pancakes, pasta, spaghetti, stuffing, waffles, Yorkshire pudding	Alfalfa sprouts, canned vegetables, well-cooked vegetables, mashed potatoes, baked potatoes, french fries, pumpkin, sweet potatoes, vegetable juice, vegetable soup, yams	Applesauce, canned fruits, cantaloupe, melons, bananas, avocados, cranberry sauce, fruit juice, pie filling, watermelon, rhubarb	Milk, chocolate milk, cocoa/hot chocolate, cream cheese, ricotta cheese, cottage cheese, yogurt, condensed milk, custard, dry milk, evaporated milk, ice cream, buttermilk, frozen yogurt, malted milk, milk shake, pudding, rice pudding, tapioca pudding, milk-based soups	Pureed meats, well-cooked tender cuts of beef, pork, or lamb, fish, eggs, egg substitute, ground meat, bean dip, soft beans and peas, peanut butter, tofu	Apple butter, butter, corn syrup, cream, cream cheese, frosting, fruit drinks, fruit sorbet, gelatin dessert, honey, jam, jelly, lard, margarine, marshmallows, mayonnaise, molasses, popsicles, sherbet, shortening, soft drinks, sour cream, sugar, syrups, vegetable oil, whipped cream

Continued.....................

	Bread, Cereal, Rice, and Pasta	Vegetable	Fruit	Milk, Yogurt,and Cheese	Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts	Fats, Oils, and Sweets
African- American	Biscuits, cookies, corn bread, grits, pasta, rice	Beets, broccoli, cabbage, corn, green peas, greens, hominy, okra, potatoes, spinach, squash, sweet potatoes, tomatoes, yams	Apples, bananas, berries, fruit juice, peaches, watermelon	Buttermilk, cheese, ice cream, milk, pudding	Black-eyed peas, beef, catfish, chicken, crab, crayfish, eggs, kidney beans, peanuts, perch, pinto beans, pork, red beans, red snapper, salmon, sardines, shrimp, tuna, turkey	Butter, candy, fruit drinks, lard, meat drippings, soft drinks, vegetable shortening
Asian- Indian	White and whole wheat breads, rice, ground corn, barley, vermicelli	Cucumbers, eggplant, cabbage, green peppers, carrots, cauliflower, gourds, green beans, papaya, okra, leafy greens, onions, peas, plantain, potatoes, pumpkin, radishes, salad, sweet potatoes, tomatoes	Apples, bananas, grapes, mango, melons, oranges, papaya, pineapple, plums, pomegranates, raisins	Buttermilk, milk, ice cream, yogurt, cheese	Almonds, cashews, chickpeas, chicken, lentils, legumes, dried peas and beans, eggs, peanuts, lamb/mutton, soybeans	Butter, chocolate, coconut/ peanut/ sesame/ sunflower oils, honey, jam, molasses, soft drinks, sugar
Chinese- American	Barley, rice, wheat bread, wheat flour	Cabbage, celery, cucumbers, eggplant, garlic, green beans, okra, onions, peas, potatoes, spinach, tomatoes, turnip	Mango, oranges, papaya, persimmons, watermelon	Milk, yogurt	Beef, chicken, eggs, fish, lamb, legumes, pork, seafood	Bacon fat, butter, corn/ peanut/ sesame/ soybean oil, honey, lard, sugar
Vietnamese- American	Banh trang, bun, cellophane noodles, cha gio, French bread, mein, mung beans, vermicelli, white rice, xoi	Artichokes, asparagus, broccoli, ca tim, cabbage, carrots, cauliflower, corn choy, corn, cucumbers, dau hu, eggplant, garlic, gia, green beans, leeks, mang, mung beans, onions, potatoes, rau muong, squash, sweet potatoes, tofu, tomatoes	Banana, carambola, grapes, guava, jejube, lemon, lit chi, logan coconut, lychee, mango, orange, pandeo, papaya, pineapple, watermelon	Fish bones	Beef, chicken, crab, duck, pork, shrimp, squid, white flesh fish	Coconut milk, peanut oil, sesame oil, sesame paste, vegetable oil
Mexican- American	Bolillo, bread, cake, cereal, corn tortillas, crackers, flour tortillas, fried flour tortillas, graham crackers, macaroni, masa, oatmeal, pastries, rice, sopa, spaghetti, sweet bread, taco shells	Agave, beets, cabbage, carrots, cassava, chilis, corn, elote, iceberg lettuce, jicama, green tomatoes, onion peas, potatoes, prickly pear cactus leaves, purslane, squash, sweet potatoes, tomatoes, turnips	Apples, avocados, bananas, cherimoya, guava, mangos, oranges, papaya, pineapple, platano, zapote	Cheddar cheese, custard, evaporated milk, ice cream, jack cheese, powdered milk, queso blanco, fresco, or mexicano	Beef, black beans, chicken, eggs, fish, garbanzo beans, kidney beans, lamb, nuts, peanut butter, pinto beans, pork, sausage, tripe	Bacon, butter, candy, cream cheese, fried pork rinds, lard, margarine, soft drinks, sour cream, vegetable oil
Puerto Rican	Cake, cereal, coditos, cornmeal, farina, oatmeal, waffles, white rice, whole wheat bread	Batata, berro, berzas, calabaza, carrots, eggplant, garlic, green beans, green peppers, grelos, lettuce, maiz, Òame, onions, okra, pumpkin, tomatoes, viandas, yautÌa, yucca	Apples, acerola, avocados, bananas, breadfruit, cantaloupe, fruit nectars, grapefruit, grapes, guava, kiwi, kumquats, lemons, mammae apples, mangos, olives, oranges, papaya, parcha, pineapple, platano, pomegranate, quenepas, strawberries, watermelon	Bread pudding, flan, goat's milk, milk, queso blanco, queso del pais, rice pudding, skim milk, tembleque, yogurt	Achiote, almonds, black beans, cow organ meats, chorizos, eggs, gandules, garbonzo beans, mani, pescado, pollo, puerco, habicheulas, res, ternera, turkey, walnuts	Bacon, butter, cocoa, fruit drinks, honey, jelly, lard, margarine, olive oil, soft drinks, sugarcane, vegetable oil
Navajo	Alkaad, blue corn bread, blue corn mush, blue dumplings, cereal, fry bread, kneel down bread, macaroni, pancakes, spaghetti, tortillas, waffles, white bread, whole grain bread	Carrots, celery, corn, green beans, hominy, lettuce, Navajo spinach, onion, potatoes, red/green chilis, spinach, squash, squash blossoms, steamed corn, tomatoes, yellow hot peppers	Apples, apricots, avocados, bananas, canned fruit, cantaloupe, casabas, fruit juice, grapes, juniper berries, kiwi, Navajo melon, oranges, raisins, sumac berries, watermelon	Cheese, goat's milk, lowfat milk, non-fat dry milk, whole milk	Beef, blood sausage, chicken, deer, dry beans, eggs, elk, fish, frankfurter, ham, mutton, peanut butter, pinon nuts, pork, prairie dog, processed meats	Butter, fruit-flavored ades and punches, lard, margarine, mayonnaise, salad dressing, shortening, soda pop, vegetable oil
Jewish	Bagels, barley, bialy, blintzes, bubke, bulgur, bulke, challah, crepes, dumplings, farfel, hard rolls, honey cake, kasha, kichlach, knaidlach, leckach, matzoh, noodle pudding, pastries, pita bread, pumpernickel bread, rye bread, teiglach	Artichokes, asparagus, beets/borscht, broccoli, brussels sprout, cabbage, carrots, cauliflower, corn, garlic, green beans, greens, latke, leeks, olives, onion, peas, peppers, pickles, potatoes, sorrel, spinach, squash, sweet potatoes, tomatoes, turnips, yams	Bananas, citrus fruits, dates, dried apples, dried apricots, dried pears, figs, grapes, melons, prunes, raisins, sabra	Cottage cheese, edam cheese, farmer's cheese, douda cheese, milk, Swiss cheese, yogurt	Almonds, beef, beef tongue, bob, brisket, chick peas, chopped liver, corned beef, dry beans, eggs, flanken, gefilte fish, herring, lentils, lox, pastrami, poultry, salmon, sardines, smelt, smoked fish, split peas, tripe, veal	Cream cheese, gribenes, honey, jelly, margarine, marmalade, mayonnaise, olive oil, preserves, schmaltz, sesame seed oil, sherbert, sour cream, sugar

Packing a Healthful Food Bag..............................

Food Bag Fundamentals To pack a nutritionally balanced food bag, try to include some items from each of the major food groups. To help you do this, first, review what you usually give out. Try arranging your food storage by food groups. If you also distribute nonfood items, such as cleaners and diapers, set up another area for these (be sure to keep cleaners and other chemicals away from food and diapers). Once your food is divided into groups, look to see what is missing. Then try to fill in the gaps. Here are some suggestions for obtaining the foods you need:

1. Ask for it--Include a wish lists in notices that describe your food drive, or post signs on the collection barrel. Request specific items from regular donors, such as church groups or schools.
2. Buy it--Make sure when you purchase foods you include the most nutritious choices possible.
3. Use a list--When you visit the food bank, take a list of the foods you especially need. If you find these items, stock up as much as you can.

To help you customize the food you provide for a specific individual or family, try to get some basic information, including:

• How many people will the food bag feed?
• How may adults, children, or infants are in the household?
• How long is the food supposed to last?
• What facilities does the family/individual have (i.e., refrigeration, cooking facilities)?
• Are there any special dietary needs (i.e., diabetic, food allergies, vegetarian)?

Sample Food Bag...............................

No-Cook Recipes.............................

Sandwiches for Two--...............................
No Cooking Required

Just a Little Cooking Required