Albuquerque morning journal., 1922-12-03

as a rule than fruit,
Like fruit, vegetables tend
to prevent or correct the dis
ease known as anaemia which
is due TO lack of red cor
puscles in the blood; they also tend
to prevent constipation and its at
tendant ills. All vegetables contain
valuable mineral matter needed to
keep the blood in proper condition,
and to build or renew bones and
tissues. Hunger is often times due
to the absence of vegetables in the
previous meal, especially is this
true in the case Of children.
Potatoes, baked or boiled or
mashed, are used practically every
day by everybody. but the green
vegetables of all kinds should be
more commonly used. Some kinds
OF pot greens such as beet tops,
turnip tops, chard. spinach and let
tuce should appear not less than
three times a week in our menus,
and a daily use of one or more of
these is a very profitable invest
ment.
Within recent years, the tomato
tive food. A protective food is one
of those without which certain dis
eases like scurvy or rickets develop,
Almost all vegetables except cab
bage, cucumbers and corn should
be used freely for children after
the fifth year. For young children,
vegetables should be thoroughly
cooked and some times passed
through a seive.
Much valuable food material dis
solves in the water in which vege-
tables are cooked. This decreases
their food value, unless the water
is used in making gravies or soups.
II vegetables are steamed instead
Of boiled, much Of the mineral con
tent is saved.
Peas and beans contain more
protein than any other vegetable
and SO. they are used at times in
place OF meat, eggs, or fish. They
must not be used exclusively to re-
place these, however. A large plato
of peas or beans may be used in
place of meat for dinners occasion.
ly; eight or nine ounces of green
peas or beans being equal to a
quarter of a pound of beef of aver.
age composition.
As a class vegetables are notably
lacking in fat. Hence the common
sense practice of serving them with
q fat such as butter or bacon. This
not only. improves their palatabil-
ity, but makes up a good nutritivc
defect.
Some people look on fruit as a
luxury, but there are very good
reasons why we should eat fruit
daily. All fruits contain certain
salts OF organic acids. which have
more or less stimulating action
on the kidneys, and some of them,
such as pears, figs, and prunes
have a laxative effect. Physicians
recommend that all babies of the
age of six months should be given
small amounts of mild fruit juice
or tomato juice daily. This is par
ticularly necessary in the case OF
infants fed on cows milk or other
prepared milk foods. Unless one os
these juices are given. nutritional
disturbances may result.
Bananas are a staple fresh fruit,
high in fuel value, low in price and
easy to prepare. They are most di-
gestible when fully ripe, that is
when skins have darkened and the
fruit is soft but firm. They are
usually cheaper this way because
the merchant knows they will not
keep long afterwards. Next to ba-
nanas, apples are orr most abund-
ant market fruit. Their many and
varied uses are too well known to
require comment.
When we chew flbrous food such
as raw fruit, it Is said that we exert
pressure of from 100 to 150