Evening star., 1923-03-02

YN order TO plan meals in the in
terest of family efficiency and
economy at the same time a
housewife does not need to do
elaborate figuring in calories or even
20 have an intimate understanding OF
such terms as protein" and "car bo-
hydrates." If she Will group the
various foods in her pantry, veGeta-
HE bins and refrigerator into Hve
simple groups, and will see that foods
from each of the groups appear In
oach days meals. she can feel sure
rhat she is giving her family the
proper food.
This grouping will help & house
wife to save money and time by SIM
plifyinG her meals without making
'hem one-sided or incomplete Ihe
lists here given show food materials
arranged in five groups, accordlnE =
10 their most important elements OF
nutrition. This method of planning
prevents substituting one food Tor
another which has an entirely dlHer-
cnt use. Usually practiCing economy
within each group is safer than using
in inexpensive food from one group
n place of an expensive one from
another group.
Fruits and vegetables-Without
these the food would be lacking III
mineral substances needed for build
,ng the body and keeping IL i'll gooo
working condition.; in acids Whlcrl
-ive flavor. prevent constipation and
serve other useful purposes, and III
minute quantities of other substances
needed for health. BY giving bulk to
the diet they make 1T more satisfying
20 the appetite. This list Is com
posed Of apples, pears. berries.
oranges, lemons, bananas. melons, let
tuce, celery, green peas, beans, toma-
toes. squash, all kinds Of green's po-
fatoes and root vegetables.
Meat and meat substitutes-Thes ese
are the sources of protein, an nm
portant body building material In
the feeding Of children part OF tne
urotein food should always be whole
milk. The foods depended upon for
protein are milk, skim milk, cheese,
eggs, poultry, meat, fish, dried peas
beans and nuts.
Foods rich IN Starch-Cereals, Such
as wheat, rice, rye, barley, oats and
.,orn, and potatoes. both white and
sweet, come near to being complete
foods, and in most diets they supply
more of the nourishment than any
thing else. L would not be safe,
however, TO live entirely on cereals.
Under this classification come cereal
grains. meals. tiours. cereal break
FAST foods, bread, macaront and other
Dastes, crackers, cakes, COOKIES
>tarchy puuQlHSe, pOldloeS hA!u oI-4o-
starchy vegetables.
Foods depended upon for sugar
NoiasseS, sugar, SyrupS. Foney, can
dies, sweet cakes and desserts, fruits
preserved in sugar, Jellles and orieo
.'ruits
Foods very rich in fats-These are
important sources of body fuel
without 4 little Of them the food
would not be rich enough TO taste
good. Among these are butter and
cream, lard, suet and other COOKING
fats, salt pork and bacon, and table
and salad oils.
How and What to Buy.
The three great assets of today In
me business of the butcher and the
grocer are the telephone, the boy who
calls for your order and the charged
account. It IS much easier for you
% go to the telephone to order the
lays food, or 10 send an errand boy
70 place the order, or, II you do call
personally at the grocers, 1T IS easy
TO go through the store or market
ordering d certain amount OF certain
articles, leaving the choice TO the
clerk. This is following the lines
nf least resistance, but you will pay
we'll for the luxury.
The market basket Is the family
most substantial friend. Go TO the
market or store yourself when possi-
BILE. Select for yourself the article
YOU desire to purchase. Inquire us
price before buying. If the quality
and price suit you, be sure that you
get IN weight or measure tho amount
you pay for. Watch the scales. Look
at your change.
When buying meat or any other
FOOD, don't go in a. store and ask for
% cents worth of meat. or whatever
food it is, and leave it to the clerk
10 decide how much meat you should
have for 20 cents. Select your piece
of meat yourself, ask the price per
pound, state how many pounds you
want, have it weighed and see that
YOU get your weight. To neglect
these precautions means the loss or
quite a sum OF money during year.
You will lose more than you gain Il
YOU buy meats in large quantities. 1t
IS well to buy enough to provide cold
,neat, or hash, stew or patties for
luncheon for the following day, but
there let It end.
You are entitled to all the bone and
trimmings of piece of meat that
you buy. You should take home and
make use of such bone and trim
mings. The fat can be rendered and
used for cooking purposes and the