Iron County register. [volume] (Ironton, Iron County, Mo.) 1867-1965, 1917-05-24

EsS.JEa the body. Neither can hunger and
Its satisfaction always be relied on.
A bulky diet Of potatoes or bananas alone would
soon make a person feel that he had eaten enough,
bu, would not furnish all that the body needs.
Evidently what a person who plans meals ought
to know IL what things the body needs in Its food
and how these needs can be filed by the ordinary
food materials.
The Days Food.
A man who does fairly hard muscular work
would be likely to get the food which his body
needs II supplied daily with such u combination OF
foods as the following:
Il. pounds Of bread, ha.!n; about the same food
value as l pound Of such cereal preparations as
wheat or rye -four. oatmeal. cornmeal, rice. etc.
2 ounces. or Y cup. OF butter, oil. meat %drippings.
or other fat.
2 ounces, or u cup. OF sugar: or l3 cup of honey
or strip or an equivalent amount OF other sweet.
II. pounds OF food from the following: Fresh fruits
and green or root vegetables.
L. ounces Of food from a class which may be called
meats and meat substitutes that Is, moderately
fat meats, poultry, fish, eggs, cheese. dried le-
gutnes Oceans, peas, lentils, cowpeas. and pea
nuts). MIX also belongs among these foods, but
because OF the large amount Of water 1t contains
half a glass, or 4 ounces of it would be required
to equal An ounce OF any one OF the others.
A man who works hard out of doors all day
probably would need more food than this. and
one who sits all day Mt his desk would need less.
The amounts given are suitable for n man who,
like salesman in n store, walks about more or
less and does more or less Of such work as lifting.
A family consisting Of Il man and a woman who
DO moderately hard muscular work, and three
c~hldteu-say, between three and twelve years OF
age--would get the food they require if supplied
daily with:
~ pounds OF bread, having the same food value as
pounds OF wheat or rye -four. oatmeal, cornmeai
OF hominy. or rice; or about "a pounds OF cereals
and 5 or 6 medium-sized potatoes,
cup Of fat (butter or butter with oil, beer drip
pings, or other fat,--a weekly allowance OF ~
to 3 pounds.
A little more than ! cup Of sugar. or a weekly al.
lowance of 4 pounds: or an equivalent amount OF
some other sweet.
pounds in all Of fresh fruits and fresh or root
vegetables.
One Of the two following. the choice depending on
the age of the children:
Z quarts Of milk and l pound OF other foods taken
from the meat and meat-substitnte group.
9Quarts OF milk ard ~ pounds of other foods taken
from the meat and meat-substitute group.
In the combinations Of food materials here de-
pcribed, bread and other preparations OF cereals
are used Ms freely MS they can conveniently be
without making the ration one sided or unattrac'
tive. Such cereal foods form a very wholesome
and economical basis for the diet, whether inc
cereal is used as a breakfast dish. as flour or meal
In bread md cakes. or In other ways. a dle'
equally nourlshing and wholesome might DC
planned with less cereal, but this would make II
necessary to increase the amount OF the more
costly foods. such IA meat, fruits, vegetables, and
sweets. When cereals are used as largely as IL
the diet 1ust described It Is most important thn'
they be made rs attractive az possi0le. Inis
mems good bread, well-cooked and carefully salt
ed breakfast cereals. and inexpensive hut well
mnde and seasoned cakes and puddlngs. Rice
macaroni. and hominy can often be made more
sppetizing and nutritious by combining win theH
small amounts Of materials which are not 30 cheaI
and have more distinctive havors. Among tnes'
are meat mud cheese, and onion. tomato, and othe'
sensoninc vegetables. Examples Of such comb!na
tons are rice and meat. meat pie. or meat witt
Cummings: mncarOni and cheese; tomatoes cookes
with bread rumbs or rice; and cereal and frui
buddlnrs. or cereal and milk buildings.
Food materials such as those shown IN the PIC
lures may be combined into three 'nea's IN man
wnys. The following meals are given. not pc
cnuse they are recommended above may other
that might he used. but simply to show That suc'
foods con he combined into dishes such as or
commonly used In American homes.
SAMPLE MEALS FOR A FAMILY.
MAN. woman bR RE- Il; l"-'
v,u,, ~ mounds OF fresh fruit equivalent to 8 med
ium.sised oranges. s small. apples. Or 2 quart t,, 0"s
81 stra wberries). or ! Or I ounces OK dr'cd iru''s
tsouivoisnt 10, 10 or u dates or I or 5 ngs)
CSssi breakfast food, Z ounces before being cooked.
o. about " pints after ! !. cooked; . ing sao.ss.
hnt In food value In pulled or rakeo' reads''o's"'
cereals would be 8 q : cups:
1cik ON cereals, 4 cup for each person.
Sussr On frut, on cereal. or In coffee. ~ isye' table
spoons or ~ ounces.
Bread, 8 slices, or 8 ounces.
0utter. ~ ounces. or ~ cubic inches.
An ess Or : ounces 2, mss A.. "." O.. mix for each
young child. $1,000
Meat. or ,hsh, y pound pr crown person; or. for
each child. an eEg 81 9 slnss OF milk.
Potatoes Is medium sissd. ~ pounds.