The Republican journal., 1917-05-03

cereal 1000 are uSeO as Ireeiy as tney
conveniently can be, without making the
ration one sided or unattractive. A diet
equal in nourishment might be planned
with less cereal, but this would make it
necessary to increase the amounts OF
more costly foods, such as meat, fruits,
and vegetables.
Cereals can be used freely without
making the diet monotonous if they are
served in variety of forms and COM
bined with other nutritious or f1avoring
materials. such as meat, cheese, onions,
celery, tomatoes. and other vegetables
and dried, cooked, or fresh fruits.
Sample Meals for a Family of Two
Adults and Three Children
| The food materials indicated as being
required may be combined into three
meals in many ways. The following
meals are given not because they are re-
commended above many others that
might be prepared, but simply to show
dishes commonly used in America n
day all of the eight essential substances
and also provide favorings and condi-
ments which, while not important as
Effectiveness of certain foods.
BREAKFAST.
Fruit,1 Ia pounds of fresh fruit equiv
to medium sized oranges, 5 small ap-
pies, or a quart box of strawberries) or
or 4 ounces of dried fruits equivalent
to 10 or IL dates or or figs).
Cereal breakfast food, 4 ounces before
being cooked, or about 2 pints after
it is cooked. The equivalent in food
value in pulled or faxed ready to- eat
cereals would be or 6 cups.
Milk on cereal, cup to each person.
Sugar on fruit, on cereal, or in coffee,
2 12 level tablespoons or IL ounces.
Bread, 8 slices, or ounces.
Butter, l Ia ounces, or IL cubic
inches.
AT egg, or 2 ounces of meat, fish, or
poultry for each older person, and glass
of milk for each young child.
DINNER.
Meat, or fish, pound per grown
person; or, for each child, an egg or a
glass of milk.
Potatoes Is medium sized),1 Ia
pounds.
Another vegetable Ournips. spinach,
corn, caulifower. or other), pound.
Bread, s slices. or ounces.
Butter, IA ounces, or IL cubic
inches.
Steamed apple Tor other fruit pudding,
ingredients: Two cups flour. table
spoons butter, "a cup milk, apples,
tablespoon sugar.)
Sauce. ingredients: One-half cup
sugar, l l 2 tablespoons flour. 2 teaspoon s
butter, Ia cup water, fiavoring)
SUPPER.
A gravy made out of / pint of skim
milk, cup flour, level teaspoons
butter, and ounces salt or smoked fish
Gust enough for fAvor). To this can
be added the egg yolk left from the FROST
ing of the cake. (See below.)
Rice, ounces, or cup, measured be-
fore being cooked.
Bread, slices. or ounces.
Butter, l l ounces, or 2 IL cubic
inches.
One half of cake. ingredients for
whole cake: One fourth cup butter, IL
cup sugar, l egg, IL cup milk, IL cups
flour 2 IL teaspoons baking powder)
Frosting made with l egg white and Ia
cup sugar.
Why the Various Substances Are Important.
The mineral substances, such as lime
salts, compounds of phosphorus, iron, and
others, are supplied largely by vegetable.
They serve the body as building materis',
tend to counterfeit acidity in the body
tissues and fluids and are useful in other
ways. Vegetables and fruits, fore,
should not be neglected in the diet,
especially as they supply also another
substance, cellulose, the frame work
material of plants, which gives bulk to
the diet and tends to prevent constipation.
Protein, substance supplied by meat
or meat substitutes, including milk, is
very important fuel and body building
material. 1t provides an element-nitro-
gen-needed to form body tissues, not
only during growth in childhood but also
to make good the wear and tear of use in
persons of any age, thus keeping the
body in repair. Absence of foods sup
plying protein would give diet lacking
in bodybuilding materials.
Different kinds of starch, sugar, and
fat are important fuels of the body.
The last group of substances is present
in very minute quantities. These minute
quantities are believed, however, to be
vitality important to the body because of
their effect in promoting growth in the
young and in keeping the body well.