Show WHA T to EAT and WHY T G aau louton I 1 ton laou an ali 0 4 the he ereal cereal U rains cams 7 well known food authority describes th their air pla place ce in the diet by C HOUSTON GOUDISS 6 east street new york city TO ta 0 ME there is s 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 natures 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 days labor an Arner american ioan farmer growing wheat by up to tc date american methods can prod produce u ce enough protein and and c calories to sustain a man for a year k A source of Power and pop pep every nation depends upon some form of cereal to furnish motive power for the body machinery to provide necessary energy to keep body and brain functioning efficiently in the BA western w world 0 r I 1 d 41 xa wheat is supreme but in oriental countries r rice I 1 c e takes the lead and it is the chief article of food for half of the worlds people rye oats barley maize and buckwheat are likewise important crops energy values compared combar ed all uncooked cereal foods show how s great similarity in their che chemical mical composition and therefore have very nearly the same energy value that is about 1650 calories per pound the th e weight of a cal orie orie portion is about an ounce but there is a wide widd variation in bulk depending upon the degree to which the cereal has been refined for example three tablespoons of 0 patent wheat flour weigh one ounce one and one fourth cups of a puffed wheat cereal likewise weigh one ounce otince after cooking there is a big variation in weight as well as measure owing to the varying amounts of water absorbed thus a cup of cooked oatmeal mush supplies the same number of calories as three tablespoons of a pebbly dry cereal with a nutlike nut like taste A the cereal proteins from 8 to 12 per cent of the calories in cereal foods are obtained from protein and two noted investigators ti have estimated that grain products product contribute 38 39 per cent ot of the total calo calories and 37 per cent of the protein in the typical american jean ELI dietary eLary laboratory experiments indicate that the proteins of wheat oats maize rye and barley are about equally efficient in promoting and supporting growth none of them compares with an equivalent weight of the complete proteins protea of f milk eggs or meat but when combined with small amounts of milk the cereal proteins become highly efficient 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 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 uve 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 but as the vitamins are very unevenly distributed throughout the kernel there is a wide variation in vitamin content between the whole grain and refined cereal foods all seeds including whole grains are relatively poor in vitamin min A they are entirely lacking in in vitamins C and D and contain only small amounts of vitamin G both the germ and bran however are excellent sources of vitamin B which promotes appetite 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 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 form A laxative value of cereals the whole grain cereals contain an abundance of bulk or cellulose and are therefore a valuable aid in in p promoting romo ting normal elimination individuals differ in their requirement 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 halt half of ones I 1 bread and other cereal foods in the whole grain form A digestibility of grains the whole grain products are less completely digested than those which are more highly refined but as they contain larger amounts ot of protein it is estimated that the amount of protein digested and absorbed from an equals equal I 1 weight of entire wheat or patent hours flours is practically the same thus when the two types ol of flours I 1 are considered as sources ol of protein and energy alone they are regarded by nutritionists as substantially equivalent and interchangeable many forms of cereal foods from infancy to old age the 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 furthermore because ot 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 1 made from refined and whole grain flours there are an aston ashing number of cooked and uncooked cereals from which to choose when served with milk bread or cereals make an ideal and economical food combination macaroni lor for a main dish besides serving as the main feature at breakfast and for the childs 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 a ranking place among FOODS THAT KEEP US FIT |