Show WHAT to EAT and WHY C houston goudiss offers practical help in planning meals that avoid hidden hunger illustrates right and ana wrong methods of menu building by C HOUSTON GOUDISS A generation ago homemakers approached the alem x lem of feeding their families with but two objectives to put weight on their children and to send adults away from the table with their appetites appeased if the child failed to 0 gain satisfactorily or if his teeth were crowded and subject to decay 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 that too was blamed on circumstances sadi aces that had nothing to do with the diet no one had ever heard of hidden hunger for nutritionists had not yet startled the world by demonstrating that food may satisfy the appetite and yet fail to feed that the absence of minute amounts of minerals and vitamins may be responsible for a long train of deficiency diseases which cause untold ms misery and are responsible for mental and physical inefficiency planning meals scientifically today we know that a definite relationship exists between food consumption and bodily activity and that normal individuals can usually control body weight by regulating the amount of fuel foods in the diet we know that ILL minerals plurals and vitamins play a powerful part in building and maintaining sound teeth as well as healthy nerves and that we can build resistance to disease defer old age and even lengthen the span of life by choosing our food not merely for its appetite appeal but for the qualities that contribute toward what nutritionists term a balanced diet the balanced diet every modern homemaker I 1 therefore owes it to her family not to plan meals at random but to take into consideration the seven factors that science has determined to be essential for top health these include protein for building and repairing body tissue carbohydrates to produce quick heat and energy fats a more compact form of fuel minerals which serve both as build j ers and as regulators of body processes vitamins A B C D E and G which act as regulators and help to prevent the various deficiency fici ency diseases water which serves as a vehicle by which food is is carried to the tissues and cellulose or bulk required for the normal malfunctioning functioning of the intestinal tract A days food plan the various food essentials will be supplied it if the three daily meals include a quart of milk for every child a pint for each adult which may be served as a beverage with cereals in soups sauces or made into desserts an egg daily or at least three or four weekly one serving of meat fish or chicken usually at the main meal of the day a second protein food such as cheese baked beans or nuts usually served at lunch or supper two vegetables besides potatoes one of which should be of the raw leafy variety two servings of fruit and at least one serving servin ot a who legrain cereal py by adhering to this plan you will help to supply your family with the necessary proteins minerals vitamins and cellulose fuel foods may be added by wa way y of bread breadstuff stuffs s macaroni rice and nd other cereals butter or margarine and the fats used in cooking common errors in in menu planning common mistakes in menu planning are a concentration of too many proteins or carbohydrates in one meal the failure to include adequate bulk by way of fruits vegetables and whole grain cereals and the massing in one meal of too many foods that are high in fat the following menu for example contains more protein than necessary necessary and too little bulk yet it is typical of the dinners served in many homes hamburger steak baked beans potatoes stewed corn custard pie since both meat and baked beans are rich in protein they may well be served at separate meals as indicated by either of the following combinations hamburger steak creamed potatoes string beans lettuce sald salad fresh or cooked fruit or baked beans stewed tomatoes cabbage salad custard pie in the first menu the beans po corn cornand and pastry are all high carbohydrate foods to provide additional bulk as well as to reduce the amount of carbohydrate it would be advisable to serve a green vegetable such as string beans and choose fruit instead of pie for dessert it is assumed fumed of course that eggs would be given in some other form during the day since baked beans contain both protein and carbohydrate we omit potatoes in iii the third menu and serve pl a food rich in vitamin C the tomatoes and add a bulky raw vegetable by way of the salad its balance that counts count it requires no more time or effort to prepare nutritionally correct meals than those which lack balance nor is it more expensive for elaborate meals can lack balance if they are deficient in minerals vitamins and bulk while those composed of such simple foods as bread and milk and stewed fruits may provide an abundance of the protective substances which satisfy the hidden hunger of the body my plea to homemakers is to give less thought to the preparation of elaborate recipes and more thought to supplying the food values that will create abundant health and vitality in that way I 1 believe we shall take a real step forward in human progress questions answered mrs T X L D the alkaline or base forming foods include vegetables most fruits nuts and milk among the foods which have been found particularly effective as body alkalinize rs are bananas apples 1 oranges dried beans and pot potatoes a toes 0 C houston goudiss 1939 57 |