Show WHA to EAT v ir L T and an d WHY ff bouton fo uton ff outdid the T h e CA cereal ereal grains well known food authority describes their place in the diet by C HOUSTON GOUDISS 6 east street new york city TO T 0 ME there is no more inspiring sight in the world than a field of nodding golden gram 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 american farmer growing wheat 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 motive power for the body machin ery to provide necessary energy to keep body and brain functioning efficiently in the western w world 0 r 1 d 0 wheat is supreme but in oriental countries r rice I 1 c e 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 crops energy values compared all uncooked cereal foods show great similarity in their chemical composition and therefore have very nearly the same energy val ue that is about 1650 1 calories per pound the weight of a cal one 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 ab sobbed thus a cup of cooked oat meal mush supplies the same number of calories as three table spoons of a pebbly dry cereal with a nut like taste A the cereal proteins from 8 to 13 12 per cent of the cal ones ories in cereal foods are obtained from protein and two noted aves ti gators have estimated that grain products contribute 38 per cent of the total calories and 37 per cent of the protein in the typical amer lean ican dietary laboratory experiments indi cate that the proteins of wheat oats maize rye and barley are about equally efficient in pramot ing and supporting growth none of them compares with an equivalent weight of the complete proteins of milk eggs or meat but when corn com bained with small amounts of milk the cereal proteins become highly efficient A iron and copper the mineral elements of grams 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 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 gram grain cereals are a good source of copper as well as iron A rich in vitamin B the different cereal grains are quite similar in their vitamin val ties but as the vitamins are very unevenly distributed throughout the kernel there is a wide vana varia tion in vitamin content between the whole gram grain and refined cereal foods all seeds including whole grams grains are relatively poor in vita mm 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 are excellent sources of vi tamin B which promotes appe tite aids digestion and helps to prevent a nervous disorder the importance of the germ as a eted has been more fully appreciated since it was discovered that it is at least five times as rich in vita mm 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 concen grated 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 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 gram products furnish the body with larger amounts of minerals and vitamins B and G a good general rule 1 is s to consume at least half of one on e s bread and other cereal foods in the whole gram form digestibility of grama grams the whole gram grain products are less completely digested than those which are more highly re fined but as they contain larger amounts of protein it is estimated that the amount of protein digested and absorbed from an equal weight eight of entire wheat or patent flours is practically the same thus when the two types of flours are considered as sources of protein and energy alone they are regarded by nutritionists as substantially equivalent and inter c changeable hange able A many forms of cereal foods from infancy to old age the ce real foods should and usually da 1 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 oi 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 ba be made from refined and whole grain flours there are an aston ishma number of cooked and uncooked cereals from which ta to choose when served with milk bread or cereals make an idea ideal and economical food combination r macaroni for a main dish besides serving as the main feature at breakfast and for tha the 4 child s supper cereal foods ara are useful as the chief attraction at dinner or supper when served in the form of macaroni spaghetti or egg noodles they are a fina 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 de serve a ranking place among FOODS THAT KEEP US FIT |