The Liberal democrat. [volume] (Liberal, Kan.) 1911-1924, 1917-12-06
CON SER WALTON
CA column Conducted by
the Council of National
Defense Women's Com
mittee of Seward County,


| Good Housekeeping Institute has
issued bulletin on "Menu Building
by Galleries., for the purpose of help
ing the CAREFUL housekeeper to give
her family we'll balanced meals, con-
tanning all the materials necessary
to health, used in the right proper
ton and with the least possible waste
This bulletin will be sent to anyone
who sends request for it, accom-
panied with five cents in stamps, to
Good Housekeeping Institute, 1O5
West seth St., New York City.
Some of the most essential parts
of the bulletin are given below. The
system of measuring meals by calor-
les is not technical and trying, but
proves easy and natural to one who
gives it little thought, and desires
her work and her money to count for
the most in the health of her family.
It would be we'll to use in connection
with the suggestions of the bulletin
the table of food groups given in last
weeks column.
Menu Building by Galleries
GOOD values are measured for all
practical purposes in terms Of heat.
The unit Of measurement is the cal
orie. A calorie is the amount Of heat
required to raise one pound OF water
four degrees Fahrenheit.
practically every average help
ing of the simpler foods yields one
hundred calories of heat"
The "Atwater" standard for the
amount of food required each day ID
used by Good Housekeeping Institute
and is substantially as follows:
A man at moderately active mus
cular work requires 4b0 calories OF
protein and enough carbohydrate and
fat to make a total food-vaiue OF 4,
200 calories q day. !,
/ A man at light muscular work and
a boy Of fifteen years each requires
405 calories of protein and enough
carbohydrates and fat to make to-
tai food-value Of $3.50 calories day.
A man at sedentary work, wom-
en- at modernly active work, boy
en- to twelve, each requires 270 cal
fourteen each requires 315 colories
of protein and enough carbohydrates
and fat to make a total food-value Of
2450 colories day.
A boy ten to eleven and girl elevv-
en- to twelve, each requires 27O col
cries of protein, and enough carbo-
hydrates and fat to make total food
value of 200 calories day.
A child six to nine years old re-
auires 225 calories of protein, with a
total food-value of 1850 calories a
day.
A child two to five years old re-
uuires 1870 calories of protein, with
total food-value of 1400 Galleries a
day.
A child under two years old re-
1856 calories of protein and carbohy-
drate and fat sufficient to make
total food-value of 1850 calories a
day. A.
"From this table it is possible to
frame the colorie needs of family
made up of any type of adult worker
! and children.
"When estimating the Galleries or
food-value Of foods in a practical
way for making menus, one must
know first of all the amount Of food
materials needed to produce one hun
bred calories. 1t has been found in
a surprising number of instances that
the amount needed to supply this
amount of heat corresponds to an
average helping, which makes 1t
an extremely easy unit to use in cal
culation."
/ Many of the simpler food mater
. ials and the amount of each requir-
ed to secure food-value of one hun
dred calories, are given in the bull
( letin from which we have selected
! few of those foods in most common
use for breakfasts. Next week the
/ list will be continued to include
luncheon and dinner foods.
One Hundred Calorie Portions:
two thin slices of wheat bread-pro-
tein, 13 calories; fat, 6; starches and
sugars, 81. One Baking Powder Bis
cult protein, 10 calories; fat, 80;
starches and sugars So. Cornfakes,
y to IN cupfuls-protein, cal
cries; fat /; starches and sugar 80.
Cooked Oatmeal-.% cupful-protein
10 calories; fat, 7; starches and SUI
gar rs. Butter, / tablespoonful-pro-
tein, calorie; fat 90. Whole milk Is
cupful-protein, 10 calories; fat, 81;
starches and sugar 20. Bananas, l
large - protein, calories; fat, s.;
starches and sugar 80. Oranges, /
large-protein, colories; fat 81;
starches and sugar 81. Bacon, l
large = protein, 6 calories; fat, 81;
"a. Goldfish balls, 1 ball 2 inches in
diam.-protein, Ia calories; fat, 65;
starches and sugar 81. Chocolate, Y
square-protein, 8 calories; fat, ~;
starches and sugar 20. Marmalade,
tablespoonful-protein, calorie;
fat 2; starches and sugar 81. Sugar,
graduated, tablespoonfuls = su-
CARS, 100 calories. One large egg
protein, 32 calories; fat, 60.
SO colories; fat SO.
The next meeting of the Women's
Committee will be held Friday even
ing, December 7, at the Women's
Club room. All are invited to attend.
ELTON HoTTINGER WRITES