| Show WHAT to EAT and WHY W t C houston goudiss Goudis offers ers practical help in planning meals that avoid hidden hunger illustrates right and wrong methods of menu building by C HOUSTON GOUDISS A generation ago homemakers approached the A A lorn lem of feeding their families with but two objectives objective s to put weight on their children and to send adults away from the table with their appetites appeased it if tho the child tailed failed to gain satisfactorily or if his teeth were crowded and to decay lie he was said to take after his uncle abner or perhaps to have inherited the poor teeth of his maternal grandmother and if adults were chronically tired or suffered from nerves 1 that too was blamed on oil circuns stances that had nothing to do with the diet no one had over ever heard of hidden hidell ell hunger hungers vor for nutritionists lind had not yet start startled icil tile tho world by demonstrating that food may satisfy the appetite and yet fall fail to feed that tile the absence of nil it if unto little ani amounts of minerals and vita mins may be responsible for a long train of deficiency diseases which w it I 1 0 it cause untold mis cry and are responsible for mental and physical inefficiency planning meals scientifically today wo we know that a definite do I 1 relationship exists between food ca consumption ond and bodily activity and that normal individuals can control body weight by regulating tho the amount ot of luci fuel foods in ill tho 0 diet wo we know that minerals and vitamins play a powerful part in building and maintaining sound teeth lis as well as healthy narves and that wo we can build resistance to disease defer old age and even lengthen the span ot of alfo fo by choosing our food not merely for its rip appetite petito appeal but for the qualities ti that int contribute toward what nutritionists term a balanced diet tho the balanced diot diet every modern homemaker therefore owes it to her family not to plan meals at random but to take into consideration tho the seven factors that science has determined to bo be essential for top health these include protein for building and repairing body tissue carbohydrates to produce quick heit and energy fats a more compact form of fuel minerals which serve both as builders and as regulators of body processes vitamins A 13 C D E and 0 which act as regulators and help to prevent the various deficiency deater fici ency diseases w water ater which serves as a vehicle by wl which mch food is carried to the tissues and cellulose or bulk required for tho the normal funch functioning loning of the intestinal tract A days food plan the various food essentials will bo be supplied if the three dally daily meals include a quart of milk for every child a pint for each anch adult which inny be served as Q n beverage with cereals in soups sauces or rn mado ade into desserts ill an egg daily or at least three or four weekly one serving of ment meat fesh or chicken usi usually nilly at tile the main ecal of the day n second protein food such as cli cheese cese baked beans or nuts usually served at lunch or supper two vegetables besides potatoes ono one of which should be of the r raw aw leafy variety two ot of fruit and at least ono one serving ot of 0 whole grain drain cereal dy adhering to this plan you will help to supply your family with tile the necessary proteins minerals vitamins and cellulose V fuel acl foods amny bo be added by way of 0 bread breadstuffs stuffs macaroni rice and other cereals butter or margarine and tho the fats used in cooking common errors in in menu planning common mistakes in menu planning ore are a concentration ot of too many proteins or carbohydrates in one incan tho the failure to include adequate bulk by way of fruits vegetables and whole grain core cereals and the massing in ono one meal of too mn many ny foods that are high in fat the following menu for example contains more protein than necessary and too little bulk yet it is typical atypical of tile the dinners served in many homes lInni hamburger burger steak baked deans beans potatoes stowed corn custard pie sinco since both meat and baked beans ore are rich in protein they may well bo be served nt at meals as indicated by either cither of 0 tho the following combinations humburger hamburger steak creamed potatoes string deans beans lettuce salad fresh or cooked fruit or baked bonns beans stowed stewed tomatoes cabbage salad custard pie in tile the farst menu the beans po corn and are un all corn un high carbohydrate foods to provide additional bulk ns as well as 03 to reduce tile tho amount of carbohydrate it would bo be advisable to serve a green vegetable such ns as string benns beans and choose fruit instead of pio pie for dessert it la is assumed 1 of 0 course tant eggs would bo be alv given 0 n in some other form during tile lay day since baked beans contain both protein and carbohydrate wo we omit potatoes in tho the third menu and servo a n food rich in vitamin C tile tho tomatoes ond and add a 0 bulky raw vegetable by way of tho the salad colad its balance that counts it requires no moro more time or effort to prepare nutritionally correct moola meals than those which lack balance nor la Is it moro more expensive for elaborate cla borato meals can lack balance it if they oro are deficient in minerals vitamins and bulk whilo those composed of such simple foods as bread and milk and stowed stewed fruits may provide on an abundance of the protective substances which satisfy tho the hidden hunger of tile tho body my plea to homemakers is to give dilvo less thought to tho the preparation of elaborate recipes and more thought to supplying the food values that will create abundant health ond and vitality in that way I 1 believe wo we shall take a real stop step forward in human progress C 11 houston 1930 BT al |
