Show I WHAT to tc EAT a 8 al C C. Houston Goudiss Offers Practical Practice I Help in In Pla Planning awing Meals That Avoid Hidden Hunger Illustrates Right and Wrong Methods o of f Menu Building By C. C HOUSTON GOUDISS A GENERATION ago homemakers approached the problem problem problem lem of feeding their families with but two objectives to put weight on their children and to send adults away from the table with their appetites appeased If the child failed to gain satisfactorily or if his teeth were crowded and subject subject subject sub sub- to decay he e was said aid to take after his Uncle Abner I or perhaps to have inherited s the poor teeth of his maternal grandmother And if adults were chronically tired fired or suffered suffered suffered suf suf- from nerves that too was blamed on circumstances circumstances circum circum- I stances that had nothing to todo todo todo do with the diet No one had ever heard beard of hidden hidden hidden hid hid- den hunger For nutritionists had bad hadnot hadnot not yet startled the world by demonstrating demonstrating demonstrating demon demon- that food u y may satisfy the appetite appetite ap ap- l petite and y yet t fail to feed e that 1 t the he absence of minute mi mi- mm- mm auto nute amounts of it minerals and vitamins vitamins vitamins vita vita- mins may be responsible responsible re re- for a long train of deficiency diseases w V which h hie i c h cause untold misery misery misery mis mis- ery and are responsible for mental mental mental men men- tal and physical inefficiency Planning Meals Scientifically Today we know that a definite relationship exists between food I consumption and bodily activity I and that normal individuals can usually control body weight by regulating the amount of fuel foods in the diet We Ve know that minerals and vitamins play playa a p powerful powerful pow pow- w- w erful part in building and maintaining maintaining maintaining main main- sound teeth as well as healthy nerves and that we can build resistance to disease defer old age and even lengthen the span of life by choosing our food not merely for its appetite appeal but for the qualities that contribute contrib contrib- ute toward what nutritionists term a balanced diet The Balanced Diet Every modern homemaker therefore owes it to o her family not notto notto notto to plan meals at random but to take into consideration the seven factors that tha t science has determined determined determined deter deter- mined to be essential for top health These include protein for building and repairing body tissue carbohydrates to produce quick heat and energy fats a amore amore amore more compact form of fuel minerals minerals minerals min min- which serve both as builders builders builders build build- ers and as regulators of body processes vitamins A B C D E and G which act as regulators and help to prevent the various deficiency deficiency deficiency de de- de- de diseases water which serves as a vehicle by which food is cari- cari carried ed to the tissues and cellulose cellulose cellulose lose or bulk required for the normal normal normal nor nor- mal functioning of the intestinal tract A D Days Day's Ys Y's Food Plan The various food essentials willbe will willbe willbe be supplied if the three daily dally meals include a quart of milk for every child a pint for each adult which may be served as a beverage beverage beverage bever bever- age with cereals in soups sauces or made into desserts an egg daily or at least three or four weekly one serving of meat fish or chicken usually at nt the main meal of the day a second protein food such as cheese baked beans or nuts usually served at lunch or supper two vegetables besides potatoes one of which should be beof beof beof of the raw leafy variety two servings of fruit and at least one serving of a whole grain cereal By adhering to this plan you will help to supply your family with the necessary proteins minerals minerals minerals min min- vitamins and cellulose Fuel foods may be added by way of breadstuffs macaroni rice and other cereals butter utter or margarine and the fats used in cooking Common Errors In Menu Planning Common mistakes in menu planning planning planning plan plan- ning are a concentration of too many proteins or carbohydrates in one meal the failure to include adequate bulk by way of fruits vegetables and whole grain cereals cereals cereals cere cere- als and the massing in one meal of too many foods that are high in I fat The following menu for example example exam exam- pIc contains more protein than necessary and too little bulk yet I it is typical al of the dinners served nd d WHY in many homes Hamburger Steak Baked Beans Potatoes Stewed Corn Custard Pie Since both meat and baked beans are rich in protein they may well be served at separate se-parate meals as indicated by either of the following combinations Hamburger Hamburger Hamburger Ham Ham- burger Steak Creamed Potatoes String Beans Lettuce Salad Fresh or Cooked or-Cooked Fruit Or Baked Beans Stewed Tomatoes Cabbage I Salad Custard Pie In the first menu the beans potatoes potatoes potatoes po po- corn and pastry are all aU high carbohydrate foods To provide provide pro pro- provide vide additional bulk as well as asto asto asto to reduce the amount of carbohydrate carbohydrate carbohydrate carbo carbo- hydrate it would be advisable to serve a green vegetable such as string beans and choose fruit in instead instead instead in- in stead of pie for dessert It is assumed assumed assumed as as- of course course that eggs would be given in some other form during during during dur dur- ing the day Since baked beans contain both protein and carbohydrate we omit potatoes in the third menu and serve a n food rich in vitamin C C- C the tomatoes and add a bulky raw vegetable by way of the salad Its It's Balance That Counts It requires no more time or effort effort effort ef ef- ef- ef fort to prepare nutritionally correct correct correct cor cor- meals than those which lack balance nor is it more sive For elaborate meals can lack balance balance if they are deficient in minerals vitamins and bulk while those composed of such simple supple foods as bread and milk and stewed fruits may provide an abundance of the protective substances substances substances sub sub- stances which satisfy the hidden hunger of the body My plea to homemakers is to give less thought to the preparation preparation preparation tion of elaborate recipes and more thought to supplying the food values that will create abundant health and vitality In that way I believe we wc shall take a real step forward in human progress m V C. C. C Houston Goudiss Goudiss 57 1933 57 7 |