The Columbia evening Missourian., 1922-12-09
What to Eat

IN these days Of indigestion. it is often
times question
A. to what to eat and what TO leave
alone
81 go the words OF the song But if
one listens 10 the home economics depart
ment Of the University there nccdn'l be
any question as 10 What to eat and what
to leave alone -.f...,
More physical ills result from faulty
diet than most people realize Malnutri-
iion results at least in low vitality and
ineficiency and, through decreased re-
sisisncc, lays one open 10 attacks of seri-
ous diseases.
Miss Essic VI. Iieyle of the home Eco
nomics extension department divides
foods into three classes building foods.
regulating foods and fuel or energy
foods
To serve well balanced meals. she says.
these il.r-c---,-isfss Of fporis should be
found in each days diet.
The building foods are needed for
building rev growth and for repairing
Tiuscics, bone, teeth, nerves. blood and
other paris of the body. These building
foods contain proiien, lime, iron and
phosphorus as their most Important in
gradients. Those rich in oiien are
milk, cheese. eggs. lean meat, bread. ce-
reals, dried peas and beans and nuts.
The regulating foods are needed to
keep the body machinery running smooth
Iy 50 that the body will grow, burn its
fuel, do iis work and eliminate lis waste
normally. The best food laxatives are
fruits texcept blackberriesl bulky veg
eiables. cereals and bread made from the
whole grain. moiaSses and honey.
Fruits and vegetables contain the salts,
acids and hdyors needed. Protective or
growth stimulating foods are milk. but
ter. cream. egg yolks and the green, leafy
vegetables.
The energy foods are needed for fuel
for the body to supply the energy needed
for work, play and internal work, such
as digestion and circulation. Most OF
the days energy should come from starch
and only enough from sugar to make
the meals palatable.
Americans are likely TO depend upon
fat too largely for their energy. PROTEIN
foods furnish energy also but are too
expensive and too valuable as building
foods to be depended upon for energy.
Breakfast foods, rice, macaroni, bread
Potatoes and other vegetables are rich
in starch Butter cream, milk, egg yolks.
fat meat beans. oils and fats are the
sources of fat. Sugar. syrup. deserts,
candy. honey and fruits supply the sugar.
In planning meals. one should think
of the children first. Miss Heyle says.
Serve simple meals of few dishes. ;et
variety by changing menus from day to
day, not by serving many dishes at one
meal, she says.
'PIan meals, il possible, a week or at
least two days in advance in order TO
avoid repetition and to practice the best
economy. Save Ielt-Overs until day al
ter tomorrow" if they can be kept per-
fec,ly."
DO not serve foods difficult OF diGes-
lion such as, griddle cakes. pork chops,
fried potatoes. plum pudding. PIE or
doughnuis on the same day, or more par
iicularly in the same meal.
Foods that stimulate the flow OF di-
gesiive iuices or promote appetite as
soup, fruits or meat should be served at
the beginning of meal. Milk and wa
ter also stimulate the flow OF digestive
iuiccs.''
Serve a thin soup and light dessert
such is cusiard iapioca and gelatin pud-
dinss or fruit. with a heavy dinner. and
a cream soup and heavy dessert such
a. dumplings. pie or short cake with
light neal
Avoid serving together several starchy
dishes such as rice. poiatnes and corn;
several fat foods as pork. fried potatoes:
several foods rich in proiicn as meat.
macaroni with cheese. peas and custard.
Do not serve in the same meal, dishes
prepared in the same way. As two fried