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Show WHAT to EAT and Wli- C. Houston GoUdiss Offers Practical He p ,n 1 Planning Meals Thaf Avoid Hidden Hunger: IUu.fr.ta. Right and Wrong Methods of Menu Building By C. 1I0UST0X GOCDISS rrN.rn.VTI0N !, homemakers approached the prote AS'tSi-lhelr families vitt i but ,o put iveight on their children " fSch failed the table with their appetites aPP?15; dcd ad sub. '!it"Jf'? aCh'!"'-; said M er his Unci. Abner" or perhaps to have inherited 4 the poor teeth of his maternal grandmother. And if adults were chronically tired or suffered suf-fered from "nerves," that, too, was blamed on circumstances circum-stances that had nothing to do with the diet. No one had ever heard of hidden hid-den hunger! For nutritionists had not yet startled the www m1. world by demonstrating demon-strating that food may satisfy the appetite ap-petite and yet fail to feed . . . that the absence of minute mi-nute amounts of minerals and vitamins vita-mins may be responsible re-sponsible for a long train of deficiency diseases which cause unium misery mis-ery and are responsible for mental men-tal and physical inefficiency. Planning Meals Scientifically Today we know that a definite relationship exists between food consumption and bodily activity, and that normal individuals can usually control body weight by regulating the amount of fuel, foods in the diet. We know that minerals and vitamins play a powerful pow-erful part in building and maintaining main-taining 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-ute toward what nutritionists term a balanced diet. The Balanced Diet Every modern homemaker therefore owes it to her family not to plan meals at random, but to take into consideration the seven factors that science has determined 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 more compact form of fuel; minerals, min-erals, which serve both as builders, 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 de-ficiency diseases; water, which serves as a vehicle by which food is carried to the tissues, and cellulose cellu-lose or bulk, required for the normal nor-mal functioning of the intestinal tract. A Day's Food Plan The various food essentials will be supplied if the three daily meals include a quart of milk for i every child, a pint for each adult, which may be served as a beverage 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, nsh or chicken, usually at the mam 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 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, min-erals, vitamins and cellulose. Fuel foods may be added by way of breadstufls, macaroni, rice and other cereals; butter or margarine and the fats used in cooking. Common Errors in Menu Planning Common mistakes in menu planning 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; cere-als; and the massing in one meal of too many foods that are high in fat. The following menu, for example, exam-ple, contains more protein than necessary, and too little bulk, yet it is typical of the dinners served in many homes- u Steak, Baked Beans p Stewed Corn, Custard pi. Since both meat a,; , beans are rich in priT. - ; may well be served at T ' meals, as indicated by . the following combination? burger Steak, Creamed p ' String Beans, Lettuce ' Fresh or Cooked Fruit. f -' Beans, Stewed Tomatoes r Salad, Custard Pie. In the first menu, the tatoes, corn and pastry " high carbohydrate foods t vide additional bulk, as to reduce the amount o ' t hydrate, it would be advis-'' '' serve a green vegetable s string beans, and choose !- ' stead of pie for dessert. t sumed, of course, that eg a." '. be given in some other f0. k--ing the day. '' Since baked beans cor.h'. ri protein and carbohydrate, Si potatoes in the third ir,'e-serve ir,'e-serve a food rich in vita? 1 the tomatoes, and add j "-i raw vegetable by way of the - jr It s Balance That Coy-, It requires no more Una r fort to prepare nutritiona'j rect meals than those wfci-:' balance, nor is it more ' T sive. For elaborate meals v- balance, if they are defi: minerals, vitamins and buli j' those composed of such 1 ? foods as bread and milt stewed fruits may prov;;, v , abundance of the protectivt . ' : stances which satisfy the L hunger of the body. : My plea to homemakm: 1 give less thought to the p:;: . tion of elaborate recipes, more thought to supplying i- . values that will create at. health and vitality. In that , I believe we shall take a rt; 1 forward in human progress WNU C. Houston GourJls-bi |
