Evening star. [volume] (Washington, D.C.) 1854-1972, 1928-09-28

Food requirements vary with age.
size and activity. A workman needs
more food than lawyer, a stenograph-
er needs less food than laundreSs. A
child needs more food in proportion to
his size than an adult. A boy between
the ages of IL to II often needs more
food than his father. A child between
3 and 10 years of age may be con-
Sidered well fed II he has plenty of
milk, bread and other cereal food, an
egg or its equivalent in flesh foods
once a day, little butter, a small por-
ton each of carefully prepared fruits
and vegetables, with a small amount Of
sweet food after his appetite for other
foods is satisfied. If any of these is
omitted, his diet IS likely to be one
sided
Food for the Sedentary.
Simple nourishing food should be
chosen by the sedentary person. Diges-
:Sfion is better for having at least one
warm dish Breakfast may be light,
consisting of fruit, some kind of bread
AGtuff, such as toast or rolls, and coffee.
Nocoa or milk Egg may be added if
fthe noon meal is to be light. A
Ehlncheon suited to a sedentary worker
g4nay consist Of soup, another hot dish,
Asuch as chowder or a creamed dish,
Ehread and butter and simple des-
Fsert. A salad in place of a hot dish
s1nay be preferred by women. A light
Nunch could consist of sandwich and
Ecocoa or milk. For dinner, two hot
hdishes, such as meat and vegetable,
h>ead and butter and a simple dessert.
NAnother vegetable. especially salad
vegetable, will make the meal more
Epleasing and better balanced.
ioo% fer the Aged.
'<hc right food aids in prolonging
EsoNth. High blood pressure, hardening
III the arteries, breaking down of the
khsart, disease of the kidneys and ner-
svous and digestive disorders are cha
sracterized as old-age diseases. Efficiency
rs impaired by these. Adults reach
ing middle life with good vigor often
; take too much food in the form of
meat, bread, potatoes and sugar. These
and other articles made from wheat
. -four and seed products, such as peas,
;6eans, rice and oats. make too large
a share of the total food supply. They
are not supplemented with a sufficient
amount Of milk, eggs and green leafy
vegetables. Animals confined to such
diets grow old rapidly. Perhaps ma
ture in depriving old people of their
teeth intended to lead them to give up
meats and hearty foods. At any rate
elderly people do better on food
which is easily masticated and digest
ed, eggs carefully cooked and milk,
cream. soups, chicken and so on. The
power to assimilate is decreasing and
there is less activity as years advance.
For this reason less food is required.
Foods for Building a Meal.
Study the following food groups.
Each group includes expensive and
cheap foods. Consider your bank ac-
count as we'll as your appetite when
planning meals. Foods possess many
different qualities, but they are CLASH
fed here according to their nutritive
values
The building foods are milk, eggs.
poultry or fish, gelatin or cheese, and
peas, beans and peanuts. The foods
from this group are usually most cost
IL. Milk is among the best, and should
be used regardless of cost. Plenty of
milk for old as we'll as young is the
greatest factor of safety that you can
provide. Milk served in sauces. soups,
custards, or ice cream is as nutritious
as when served as a beverage and often
more palatable.
The fuel foods are -four or meal mix
lures, cereals. starchy vegetables, sugar,
siruD or honey, candies. cakes or des-
serts, preserves or iellies, butter or
cream, oils or nuts, bacon. and cook
ing fats. Cereals furnish the cheapest
fuel foods.
Regulating foods are peaches, ber-
ries, plunls, bananas, grapes, guavas,
oranges, grapefruit and other fruits;
greens, tomatoes. celery, beets, turnips,
onions. lettuce, beans, squash, potatoes
and other vegetables. Oranges, toma-
toes, celery and green's have special
value in fortifying the body against
disease. Some vegetables, such as dried
peas and beans. are incomplete building
material in themselves. When used
frequently they should be supplemented
by using milk, eggs or other complete
proteins. Use variety of vegetables
IN the diet throughout the year. The
salts or mineral matter that vegetables
and fruits contain is one of the chief
aids in keeping the body strong and
we'll Cook vegetables in as little water
as possible. so that there will be none
to drain off. You waste valuable salts
when you throw away the water in
which they are cooked. Strongly fla
vored vegetables, such as onions. cab
bage. turnips, or caulifloWer, require
more water They should be cooked
uncovered in rapidly boiling water.
Protective foods are milk, eggs, but
ter, cream. greens. celery. tomatoes and
oranges. Don't fail to include at least
one food from each group every day.
Health Rules for Adults.
Don't eat too much Cut down on
concentrated food, such as meat and
eggs. Fish is good and sufficient sub