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Show WHA T to EAT and WHY (?. -oulton (foudlte -(inaltjQi. The (Seireal Grains Weil Known Food Authority Describes Their Place in the Diet By C. HOUSTON GOUDISS 6 East 39th Street. New York City. TO ME, there is no more inspiring sight in the world than a field of nodding golden grain. It not only pleases the eye with its grace and profound beauty, but it attests to Nature's bounty. For down, through the ages, grains have sustained and comforted man. In every quarter of the globe, foods made from grain constitute the largest single item in the food supply. This is as it should be, for no other ; foodstuff affords such a rich store of fuel value at such little cost. It has been estimated that during one day's labor, an American farmer, growing ivheat by up-to-date American methods, can produce enough protein and calories to sustain a man for a year. A Source of Power and Pep Every nation depends upon some form of cereal to furnish I' $r LuA. k lei motive power for the body machinery machin-ery to provide necessary energy to keep body and brain functioning efficiently. In the Western world, wheat is supreme. But in Oriental countries, rice takes the lead and it is the chief arti cle of food for half of the world's people. Rye, oats, barley, maize and buckwheat are likewise important erops. Energy Values Compared All uncooked cereal foods show great similarity in their chemical composition and therefore have very nearly the same energy value val-ue that is about 1,650 calories per pound. The weight of a 100-cal-orie portion is about an ounce. But there is a wide variation in bulk, depending upon the degree ' to which the cereal has been refined. For example, three tablespoons of patent wheat flour weigh one ounce; one and one-fourth cups of a puffed wheat cereal likewise weigh one ounce. After cooking, there is a big variation in weight, as well as measure, owing to the varying amounts of water absorbed. ab-sorbed. Thus a cup of cooked oatmeal oat-meal mush supplies the same number of calories as three tablespoons table-spoons of a pebbly dry cereal with a nut-like taste. - The Cereal Proteins From 8 to 12 per cent of the calories cal-ories in cereal foods are obtained from protein and two noted investigators inves-tigators have estimated that grain products contribute 38 per cent of the total calories and 37 per cent of the protein in the typical American Amer-ican dietary. Laboratory experiments indicate indi-cate that the proteins of wheat, oats, maize, rye and barley are about equally efficient in promoting promot-ing and supporting growth. None of them compares with an equivalent weight of the complete proteins of milk, eggs or meat, but when combined com-bined with small amounts of milk, the cereal proteins become highly efficient. --Iron --Iron and Copper The mineral elements of grains are concentrated largely in the outer layers and in the germ. For this reason, there is considerable difference in the yield of minerals from whole grain and highly refined re-fined cereal foods. The mineral content of bran is from 10 to 20 times greater than that of patent flour, and whole wheat contains from three to five times as much iron, calcium and phosphorus. Bran, oatmeal and whole grain cereals are a good source of copper as well as iron. - Rich in Vitamin B The different cereal grains are quite similar in their vitamin values, val-ues, but as the vitamins are very unevenly distributed throughout i the kernel, there is a wide variation varia-tion in vitamin content between the whole grain and refined cereal foods. All seeds, including whole grains, are relatively poor in vitamin vita-min A. They are entirely lacking in vitamins C and D and contain only small amounts of vitamin G. Both the germ and bran, however, how-ever, are excellent sources of vitamin vi-tamin B which promotes appetite, appe-tite, aids digestion and helps to prevent a nervous disorder. The importance of the germ as a food has been more fully appreciated since it was discovered that it is at least five times as rich in vitamin vita-min B as the whole grain or bran. There are several cereals on the market containing added wheat germ and this precious substance may also be obtained in concentrated concen-trated form. -- Laxative Value of Cereals The whole grain cereals contain an abundance of bulk or cellulose and are therefore a valuable aid in promoting normal elimination. Individuals differ in their requirement require-ment for foods having a laxative effect, and in some cases one must be guided by personal experience. But inasmuch as the whole grain products furnish the body with larger amounts of minerals and vitamins B and G, a good general rule is to consume at least half of one's bread and other cereal foods in the whole grain form. Digestibility of Grains The whole grain products are less completely digested than those which are more highly refined, re-fined, but as they contain larger r- Summer Is the Best Time Send for 3 this Free Reducing Bulletin and Calorie Chart You'll feel better, look better, enjoy better health if you get rid of excess pounds. The safe, sure and comfortable way to reduce is to count your calories, as outlined out-lined in the Calorie Chart and Reducing Bulletin, complete with menus, offered free by C. Houston Goudiss. Write him at 6 East 39th Street, New York City, and ask for the Reducing Bulletin. amounts of protein, it is estimated that the amount of protein digested digest-ed and absorbed from an equal weight of entire wheat or patent flours is practically the same. Thus when the two types of flours are considered as sources of protein pro-tein and energy alone, they are regarded re-garded by nutritionists as substantially substan-tially equivalent and interchangeable. inter-changeable. -- Many Forms of Cereal Foods From infancy to old age, the cereal ce-real foods should, and usually do constitute the mainstay of the diet. Fortunately, there is such a wide variety from which to choose that there is little likelihood of monotony. mo-notony. Furthermore, because of their bland flavor, one does not readily tire of cereal foods. In addition to the wide variety of breads, rolls, muffins, biscuits and griddle cakes that can be made from refined and whole grain flours, there are an astonishing aston-ishing number of cooked and uncooked un-cooked cereals from which to choose. . When served with milk, bread or cereals make an ideal and economical food combination. - Macaroni for a Main Dish Besides serving as the main feature fea-ture at breakfast and for the child's supper, cereal foods are useful as the chief attraction at dinner or supper when served in the form of macaroni, spaghetti or egg noodles. They are a fine source of energy and also furnish about 12 per cent protein. When combined with cheese, which adds protein, minerals and vitamins, they constitute a balanced main dish. Cereal products of all kinds deserve de-serve a ranking place among FOODS THAT KEEP US FIT. |