| Show how and uv the federal government wants to help the people solve their living problems by teaching them food values ass 4 write to the U S department of and ask for farmers bulletin 9 atti v u f v v V c y 1 A days rations for father mother and three children aged between three and twelve years one and a half pound bread one fourth pound rolled oats one half pound rice one heaping cupful sugar one pound flour for use in cooking two quarts milk one pound beef two eggs four apples four potatoes one third pound butter good sized head of lettuce jow can the housekeeper tell whether 1 or not she Is providing the food I 1 her needs and Is get ting the best possible returns for the money she spends unfortunately the price she pas for food Is no test of the nourishment it yields to the body Is elther can hunger and its satisfaction always be relied on A bulky diet of potatoes or bananas alone would soon make a person feel that he had eaten but would not furnish all that the body needs evidently what a person who plans meals ought to know Is what things the body needs in its food and how these needs can be filled by the ordinary food materials the days food A man who docs fairly liard muscular work would be likely to get the food which his body needs if supplied dally with such a combination of foods as the following 14 pounds of bread having about the food value as 1 pound of such cereal preparations as I 1 wheat or rye flour oatmeal cornmeal rice etc 2 ounces or cup of butter oil meat droppings drippings drip pings or other fat 2 ounces or cup of sugar sug ar or 1 3 cup of honey or or an equivalent amount of other sweet ib pounds of food from the following fresh fruits and green or root vegetables 1 ounces of food from a class which may be called meats and meat substitutes that Is moderately fat meats poultry fish eggs cheese dried legumes beans peas lentils cowpeas cow peas and pea nuts milk also belongs among these foods but because of the large amount of water it contains half glass or 4 ounces of it would be required to equal an ounce of any one of the others A man who works hard out of doors all day probably would need more food than this and one who sits nil day at his desk would need less the amounts given are suitable for a man who like a salesman in a store walks about mure or les and does more or less of such work as lifting A family consisting of a r an and a woman who do moderately hard muscular work and three say between three and twelve years of age would get the food they require it supplied dally with 4 pounds of bread having the same food value as 3 pounds of wheat or rye flour oatmeal cornmeal or hominy or rice or about 2 pounds of cereals and or 6 medium sized potatoes cup of tat butter or butter with oil beet drip pings or other fata weekly allowance of 2 to 3 pounds A altti more than 1 cup of sugar or a weekly allowance of 4 pounds or an equivalent amount of some other sweet 4 pounds in all of fresh fruits and fresh or root vegetables ono of the two following the choice depending on the age of the children 3 quarts of milk and 1 pound of other foods taken from the meat and meat substitute group 2 quarts of milk and 1 pounds of other foods taken from the meat and meat substitute group in the combinations of food materials here described bread and other preparations of cereals are used as freely as they can conveniently be without making the ration one sided or unattractive such cereal foods form a very wholesome and economical basis for the diet whether the cereal Is used as a breakfast dish as flour or meal in bread and cakes or in other ways A diet equally nourishing and wholesome might be planned with less cereal but this would make it necessary to increase the amount of the more costly foods such as meat fruits and sweets cereals are used as largely as in lie diet just described it Is most important that they be made as attractive as possible this means good bread well cooked and carefully salti ed breakfast cereals and inexpensive but well made and seasoned cakes and puddings rice macaroni and hominy can often be made more appetizing and nutritious by combining with them small amounts of materials which are not so cheap and have more distinctive flavors among these are meat and clinese cli eese and onion tomato and other beaconing beason ing vegetables examples of such combinations are rice and meat meat pie or meat with dumplings dump lings macaroni and cheese tomatoes cooked with bread crumbs or rice and and fruit puddings or cereal and milk puddings lood materials such as those shown in the pictures may be combined into three meals in many wais alie following meals are ghon not because they are recommended above ninny others that might be used but simply to show that such foods can be combined into dishes such as are commonly used in american homes SAMPLE MEALS FOU A FAMILY man woman and three small children fruit IM pounds of fresh fruit equivalent to S med lum sized oranges 6 small apples or a quart bo of strawberries or 3 or 4 ounces of dried fruit eq il valent to lu or 12 dates or 4 of 6 fags cereal breakfast food 4 ounces before being cooked or about Ws pints after it Is cooked the equivalent in food value in puffed or flaked ready to eat cereals would be S or 6 cups milk on cereals cup for each person on fruit on cereal or la coffee 2 level table spoons or ounces bread 8 slices or ounce cutler 1 ounces or 2 cubic inches or 2 ounce of meat fish or poultry tor an egg each older person and a glass of milk for each oung child pir meat or elsh 4 pound per grown person or for each child an egg or a ot milk potatoes 6 medium blaed ii pounds h A another vegetable turnips spinach corn cauliflower or other 1 pound bread 8 elices or 8 ounces nutter ounces or 2 cubic inches steamed apple oc other fruit pudding ingredients TWO cups lour 2 tablespoons butter cup milk 4 apples 1 tablespoon sugar sauce ingredients one halt cup sugar 1 tablespoons hour 2 teaspoons butter cup water flavoring SUPPER A gravy made out ot 1 pint of skim milk cup flour 2 level teaspoons butter and 4 ounces salt or smoked fish just enough for flavor to this can be added the egg olk left from the frosting of the cake see below rice 8 ounces or 1 cup measured before being cooked bread 8 slices or 8 ounces butter 1 ounces or 2 cubic inches one halt of a cake ingredients tor whole cake one fourth cup butter cup augar 1 egg cup milk 1 cupa flour 2 teaspoons baking powder frosting made with 1 egg white and cup sugar flavorings and condiments they are not absolutely sol needed by the body but may be very useful in making an otherwise unattractive diet taste good grouping foods to show their uses perhaps as easi a way as any to select the right foods Is to group the different kinds according to their uses in the body and then to make sure that all the groups are represented regularly in the meals fortunately no more than five groups need be considered 1 fruits and vegetables 2 meats and other protein rich foods 3 cereals and other starchy foods 4 sweets and 5 fatty foods the materials under each of these heads have their special uses it will be helpful therefore for the housekeeper to form the habit of thinking of the many different kinds of food which she handles as grouped in some such way as the following group 1 fruits and vegetables such as apples bananas berries citrus fruits spinach and other greens turnips tomatoes melons cabbage green beans green peas green corn and many other vegetables and fruits without these the food would be lacking in mineral substances needed for building the body and keeping it in good working condition in acids which ghe flavor prevent constipation sti and serve other useful purposes and in minute quantities of other substances needed for health by giving bull to the diet they make it more satisfying to the appetite group 2 meat and meat substitutes or protein rich foods moderately fat meats milk poultry fish cheese eggs dried legumes beans peas lentils cowpeas cow peas peanuts and some of the nuts chese are sources of an important bodybuilding material protein in the case of children part of the protein food should always be whole milk group 3 foods rich in starch cereals wheat rice rye barley oats and corn and potatoes white and sweet come near to being complete foods and in most diets they supply more of the nourishment than any other blind of food it Is not safe however to live on cereals the grains may be simply cleaned and partially husked before cooking as in cracked wheat and scotch oatmeal they may be ground into flour and used as the basis of breads cakes pastry etc or they may be partially cooked at the factory as in many breakfast preparations or they may be prepared in the form of such pastes as macaroni noodles etc in all these forms tuey furnish the body with the same general materials though in different proportions group 4 sugar granulated pulverized brown and maple honey molasses and other sweets unless some of the fuel Is in this form the diet Is likely to be lacking in flavor group 5 foods cry rich in fat bacon salt pork butter oil suet lard cream etc these are important sources of body fuel without a little of them the food would not be enough to taste good some food materials really belong to more than one group cereals for example supply protein as well aa starch potatoes supply starch as well as the mineral matters adds cellulose and body regulating substances for which they are especially valuable and most meat supplies fat as well as protein for the sake of simplicity however each material Is here grouped according to the nutrient for which it la usually considered most valuable the lists given below show some of the common food material arranged in these five groups it the housekeeper will consult them in planning meals until she has learned wl re each kind of food belongs she will have taken the first step toward providing a diet which will supply all the food needs of her family it will be only one step to be sure but it should prevent two mistakes thai of serving meals that have not sufficient variety and that of cutting down in the wrong places when economy either of time or money Is needed GROUP 1 foods depended on for mineral matters vegetable adds and body regulating substances brulte vegetables apples pears etc Salads lettuce celery bananas etc Pother bi or greens melon potatoes and root ege orangel Or angea lemons etc tables etc green peas beana etc tomatoes quash etc etc clr i V ai i 1 ia isaf h w group 2 foods depended on for protein skim cheese rish etc dried pea beans cow pea etc meat poultry group 3 foods depended on for starch cereal grains meals cakes cookies starchy flours etc puddings etc cereal breakfast foods potatoes and other bread starchy vegetables crackers macaroni and other group 4 foods depended on for sugar sugar candles molasses fruits preserved in eu ear jellies and dried honey fruits sweet cakes and desserts group 5 foods depended on for fat butter and cream I 1 salt pork and bacon lard suet and other table and salad oils cooking fats thinking of foods according to the group to which they belong or according to the nutrient which they supply in largest amount will help the housekeeper to see whether in the meals bhe plans she has supplied all the different materials needed especially whether there Is the necessary though small amount of tissue building mineral matters and body regulating materials group 1 and of tissue building protein group 2 when she has made sure that these are present she may safely build up the bulk of the diet from whatever whit ever materials from the other groups that seem economical wholesome and appetizing by means of this grouping she will be reminded that meals consisting only of cereal mush group 3 served with butter group 5 and group 4 would not be a complete ration and would almost surely be lacking in body building material because there are no foods from cither group 1 fruits and vegetables or group 2 protein rich it will become clear also that a school lunch of n bind tar too frequently served consisting of bread and bakr Is lacking in the same way and that a glass of milk group 2 and an apple or an orange group 1 would make it far more nearly complete she will learn the wisdom of serving fruit group 1 rather than a whipped cream bessei group 5 or n suet pudding groups and 5 after a course including a generous portion of fat groups 2 and 5 this method of planning prevents substituting one food for another which has an entirely different use it prevents the housekeeper for example from trying to give a pleasant variety by using an extra amount of cakes or sweet desserts in the place of fruit and vegetables when the latter seem difficult to obtain sugar Is nutritious and has n valuable place in the diet but the nourishment it furnishes Is fuel and not the body building and body regulating materials which are found in fruits and vegetables and it la not safe to cut them out even if the meals can be made attractive without them fortunately they are not always so hard to obtain as it seems and the wise housekeeper will make every effort to supply them in general economy within each group ts safer than an inexpensive food from one group tn place of an expensive one from another group thinking in terms of these groups will also help when laying in supplies dried peas and beans and dried fish canned fish and meat and some kinds ot cheese keep for a long time and can be used ln lace of fresh meat in an emergency fruits and vegetables put up when they abundant will help to supply tills important group in winter how to tell whether or not diet Is adequate it Is very hard for a housekeeper house leeper to know ex acely how much of eacle of the food substances or nutrients her family needs or exactly how much of each she Is giving them the exact amount which each person needs depends upon age sex size and amount of work done with alia muscles an elderly person or one of habits needs less food than vigorous young one a large person more than a small one a rain more than a wonna grown persons more than children and a farmer working in alie mechanic or a football player more than n ann who sits at his desk all daiy diy the health and appearance of the family are a good test of the wholesomeness nese of their diet if they are strong well developed for their ages free from ailments and full of energy and ambition ene may safely say their food agrees with them cut it they are listless and ailing or not well developed cither physically or mentally aa they should be and it a competent physician finds tint there Is no special disease to account for these bad symptoms a mother may will ask herself if the food Is right and it not how abe can make it so general suggestions good food habits are an important part 0 personal hygiene and thrift children get such habits by having suitable amounts of suitable foods served to bliem and then being expected to cat Is set before them true economy lies not only in buying elsel but also in making the fullest possible use what Is bought |
