Foods vary in the number of calories they contain. As most people know, fats of all kinds have the most calories. One tablespoon of butter, for example, has in it about as many calories as a good slice of lean roast beef, or a cup of beets, or a quarter of a pound of cod steak. Sugars, alcohol, and starches are the next richest source of calories. Starches include cereals, flour and everything made with flour, potatoes, peas, beans, and corn. When calories must be cut down to make the body use stored fat, alcoholic drinks and foods rich in fats, sugars, and starches are the first to be restricted. However, no one can lose weight safely by counting calories alone. In the 1920’s, when a slim, boyish figure was in style, many girls and women made themselves seriously ill by reducing their weight without regard to the kinds of food they ate. For good health, food must supply everyone—young and old alike—with more than calories. The body is constantly repairing and renewing itself. New cells are always growing to replace those worn out in doing their work. In babies, children, and young people, cell-making is going on at top speed, because actual growth is taking place. As in any building process, the right materials are needed. The body’s most essential building and maintenance materials are found in proteins. Foods richest in proteins include milk, meat, fish, poultry, eggs, and cheese. Two other elements necessary for health are vitamins and minerals. Some of these are found in the same foods which are rich in protein. Others are found in grain products, fruits, vegetables, and fats. To insure a well-balanced diet, made up of the protective foods containing enough proteins, vitamins, and minerals, everyone should have _daily_: _Milk_—2 or more glasses for adults. 4 or more for children and expectant and nursing mothers. _Vegetables_—2 or more servings, green or yellow. _Fruits_—2 servings, 1 a citrus fruit or tomato. _Eggs_—1; at least 3 to 5 a week. _Meat, fish, poultry, or cheese_—1 or more servings (dried legumes may be substituted occasionally). _Cereal and Bread_—2 servings, whole-grain or enriched. _Fats_—1 to 3 tablespoons. (_In reducing diets, some of the fat allowance may be in the cream in whole milk._) People who are not overweight can add what they like to this list in the way of other foods and second helpings, to make up their caloric requirements. People who want to lose weight can add little or nothing. That is the only real difference between a well-balanced normal diet and a well-balanced reducing diet. Because this difference often means restrictions on cakes, pastries, extra butter, rich sauces, cocktails, beer, soft drinks, and other high-calorie favorites, it is a hard one for many people to accept. Nevertheless, it must be accepted by everyone who wants to lose weight.