Burlington weekly free press. [volume] (Burlington, Vt.) 1866-1928, 1917-05-24
TO PLAN THREE MEALS
How Housewives Can Keep Down
Table Expenses.
what 10 serve to Nourish the FAM
ily for the Least Meney.-Five
Types OF Foods and Their
Uses.

Housewives in many cases can reduce
the cost Of supplying their tables with
out reducing the nutritive value Of the
food served by giving more lA)ught than
usually IL given to the selection, prepara-
ton, and combination of foods. In fact,
where carelessness has been the rule land
carelessness Ii not related to the size Of
the mcconnell the specialists of the United
states Department of Agriculture say
careful planning may make possible both
a reduction OF cost and an increase in
nutritiveness and palatability. II any
changes are to be brought about in the
menu to which family has been ac-
customcd. however. by eliminating GER
tain articles or substituting less expen-
sive ones. care should be taken that the
resulting diet Is rational; that is, that 1t
does not contain. on the one hand, too
great proportion of foods of any one
type. such as meats and meat substitutes.
Tor starch. sugars. and fats. or vegetables
and fruits. and that. on the other hand,
It is not deficient in any of these types
Of food.
In general habit and custom, shaped
by normal appetites, have led to the gen.
eral adoption of adequate and varied diets
in most families where the means are suf-
f1cient for any range of choice. Thus
when meat-a food rich in nitrogen-is
starchy food, and fruits and vegetables,
and perhaps foods of the other types,
usually are served with It. II a PERSONS
food habits are good. he will eat a rea-
sonable quantity of all the foods provided
and obtain a varied meal and not a one
sided one, as might otherwise be the case.
The list of foods give at the end Of
this article are intended to show different
types Of food and different examples of
each type. II the foods combined in the
diet are chosen according to these types
that is, according to the purpose each
group serves in the body-and are eaten
in proper proportion. the meals will fur
nish all kinds of nourishing elements which
the body needs. The five types Of groups
are:
| 1. Foods depended upon for mineral
matter, vegetable acids. and body-regu-
lating substances. such as fruits and sue
culent vegetables.
g. Foods depended upon for protein,
such as milk. eggs, m ,at, and dried le-
gumes.
3. Foods depended upon lor starch,
such as cereal breakfast foods hours.
meats. and foods made from them.
4. Foods depended upon for fat. such
as butter. cream, salad oil. and Other
table fats. lard, suet. and other cooking
In order that the meals may supply all
the needed nutritive elements. one must
make sure that all groups are we'll rep
resented: not necessarily at every meal,
but when the family diet is considered
day by day and week in and week out.
Quantities should vary, particularly of
the energy-yielding foods, for persons en-
gagged in different pursuits necessitating
different amounts of exercise. The heav-
Ter the work the more food is needed. In
planning meals in accordance with the
method here suggested. choose only a
few dishes and make sure that the diff
ferent groups are represented in the daily
fare. Foods in groups l and are less ex-
pensive. as rule. than those in group 2.
and for this and other reasons should
be used freely as the basis of the diet
with sufficient amounts Of foods from
groups 2. 4. and s to round out the meals
Remember that the materials used in
cooking or served with foods flour eggs
milk. fat. sugar. etc) add their food value
to the diet. Remember also that 1t is
not necessary to supply all the types OF
food at every meal, providing enough OF
each Is supplied in the course of the day
For example. IL the foods which are de.
pended upon for nitrogen (meat. eggs
milk, etc.) are found in abundance at
breakfast and dinner, it Is not necessary
to include them at supper or lunch. or il
a person prefers a light breakfast. ne
may leave out the nitrogen-rich food and
perhaps some of the other foods in the
morning and make up for it at the noon
and evening meals. In the following lists
dishes suitable for the different meals
are grouped according to the kind of nu-
tritive materials which predominant in
each. and the groups are given in the or.
IdeF INF od
in family meals. The dishes mentioned
are examples only. Housckeepers will
readily think of dishes of similar kind
which they may prefer. The importan,
thing Is to know which foods belong tc
the different groups and then to see thai
all the groups are represented in the fam
lily meals.
BREAKFAST.
Breakfast Is much more elaborate
meal in some American families than II
Others Where it is heartily. all five OF the
food groups may be represented. though
usually in dishes which do not require
elaborate preparation. and with NOR,
from the bread and cereal group thar
from any other. When a lighter break
fast is preferred. it usually consist!
mainly of the bread and cereal foodl
(group 81 with little fat and possibly
sugar (groups 3 and d to make it pala
table. and perhaps little fruit (grouT
lD. Such breakfast Is made hearty BY
Including milk or an egg from the protein
group GROUP %.
FRUITS AND VEGETABLES.
Representing group l, depended upon tt
supply ash constituents and organic
acids)
Stewed prunes, dried peaches, or othel
dried fruits. or fresh or canned fruit'
when obtainable at reasonable prices. Il
preferred, sweet dried fruits, jam, Of
thick preserves representing also grouI
81 may DO used instead. Because Of the
laxative properties as we'll as food value
succulent fruits are eaten for breakfas
and are particularly desirable II vege
tables and other fruits are not freely uset
at other meals
BREAKFAST CEREALS AND BREADS
Representing group 8, depended upon t,
supply starch.
Breakfast Cereals: Corn-meal mush
cracked- wheat mush, oatmeal mush. rice
or other cereals. Wheat raised on tn
farm or bought from q nearby feed stor
and coarsely ground In q coffee mill is
good homemade cereal. So is popcorn.
Breads: Graham bread. whole- whea
bread. oatmeal bread. wheat flour an,
rice bread. mufins. popovers. griddle
cakes, etc. With bread. butter represent
ing group 81 would usually be served an,
sometimes with griddlecakes. butter an,
syrup representing group y also.
|; EGGS. MEAT. MILK. AND sIMII.AI