Oxford Democrat. [volume] (Paris, Me.) 1833-1933, 1916-11-14

Correspondence on topics Of interest 20 tne la0ee
b solicited. Address: Editor H0h1KnnS'
Common Sense Balanced Meals.
Very few housekeepers nowadays can
Offer the excuse that they cannot serve
balanced meals because they have heard
nothing about food values and balanced
rstions. The subject 10 more or less
familiar In every home, though tits true
too that the knowledge has not always
been presented, or applied, In the most
practical way. One need not 60 very
deeply into the study Of scientific feed
ing In order to be able to serve . balanc.
Cd dietary every day In the year.
For general purposes foods may be
classified In this simple manner:
/. Animal Tor protein)
Function to build tissue.
3. Vegetable Tor carbohydrates)
Function to produce energy.
8. Fruits Tor tonic foods)
Function to stimulate diges-
gion and cleanse the intesti.
nal tract.
4. Fats and oils
Function to produce heat.
5. Water, most important OF foods
because 1t assistsiall others
to do their work.
Each meal In order to be balanced
should have In 1t some tissue. building
food, . little fat, little sugar, some
starch and some mineral mstter. Liquid
10 necessary to make these foods soluble.
The amount required Of these different
classes can be simply stated as one part
of tissue, or cell building, material TO
Ave or more parts of heat, energy and
mineral foods. In other words one part
of lean meat, or it's equivalent, which
may be eggs, milk, cheese, beans or nuts,
should be served with five parts of bread,
butter and potatoes, together with some
green food.
The greatest fault to be found with
the bill of fare presented in the average
American home Is that 1t 10 likely to be
be too rich in tissue building material or
have considerably more sugar and fat
than necessary. and 1t very often lacks
mineral matter.
Until recently very little thought was
given to the body's need for the foods
that are found in fresh fruits and vege-
tables OF all kinds. These are mineral
salts and acids which furnish nutriment
for the bones and teeth, keep the blood
pure and the entire digestive tract clean.
Another reason for their generous use in
summer is that on account of the large
amount Of water, salts and acids which
they contain, they keep the system cool.
During the whole life there Is no more
important food material to include in
the bill of fare than fresh fruits and
vegetables. and yet 1t Is the one class of
food materials which is frequently found
lacking on the table. The garden and
orchard which should always be an i'm
portant part of every farm should be
conducted 10 such q way that 1t will sup
ply at least one fresh fruit or vegetable
every day In the year; there are few If
any sections In this country where at
least that amount Of variety cannot be
obtained.
The system Graves q heating diet in
cold weather and the fats, sugars and
meats are necessary for heat producing
purposes; but the winter diet should not
be used exclusively the year round.
During the summer fresh vegetables,
fresh fruits, melons and similar foods In
season should predominant In the diet
and the bill of fare should be balanced
by their use. But little heat producing
food is required in hot weather and 1t
can be furnished from cream and butter,
eliminating largely the fat meats and
rich gravies. Rice, wheat, cereals,
bread, and small amount Of sugar will
give the necessary energy and the tissue
building material at this time would bet
ter be supplied by mild favored meats
and white fish, emitting pork, beef, NUT
ton, and other more stimulating meats
until cold weather.
By adding bread and butter and one
relish the following menus represent
simple balanced meals containing all the
food principles and adequately supply
Ing all the needs of the body. Substi.
tute other foods similar in character and
you will obtain variety to satisfy indef1.
nitely:
DINNER MENUS
No. / Hamburg steak, potato puff,
mixed vegetable salad (car-
rots, peas, string beans, bak.
ed apples.
No. 2. Beef loaf with tomato sauce,
potatoes, buttered cabbage,
baked apple pudding.
No. 8. Prime rib roast with brown
gravy and Drowned potatoes,
cresmed turnips, lettuce and
onion salad, prunes stuffed
with cream cheese, oatmeal
waters.
BREAKFAST MENUS
No. l. Baked apples, oatmeal and
cream, crisp bacon, toast.
No. 2. Fresh fruit, bacon and eggs,
toasted rolls, apple sauce.
No. 8. Broiled mackerel, baked pota-
tes, toast.
No. 4. Sliced oranges, omelet, waffles
with maple syrup, coffee.
A little marmalade or jam may be
added to each menu.