Evening star. [volume] (Washington, D.C.) 1854-1972, 1928-08-31

There are several good reasons why
housewife should do her. own market
tnc In the frst place. she is able to
sec inst what she is getting and 1uoge
Its quality in relation To the price
Different stores have different prices
cn like articles. Some specialize on
certain things and it pays to compare
nrices II is a common practice to
offer specials on Saturday. Unless II
is very convenient tn visit all the stores
before buying. il is well to read the
advertisements concerning these specials
before starting out to purchase the
Sunday dinner. II is not good plan
So order by telephone, as it often hap
pens that poor grade of stuff is sent
on such orders unless 1t is known that
the customer is likely To send II right
back. One thing to guard against in
marketing is the buying OF more per-
iShable foods than can be used while
they are still good, Buying perishable
article lust because Ii is offered at
bargain is waste.
Before attempting TO market the
housewife should realize that food has
three distinct missions to perform,
First. building and repairing the body;
second supplying heat and energy, and,
third. regulating the bodily functions,
Protein, which comes under the first
classification. is found in milk, eggs,
meat. fish. cereals cheese. nuts and
dried peas, beans and legumeS. II Is
important to remember that while
cereals and vegetable proteins are good.
they need 10 be supplemented with the
animal proieins. This is especially true
In the diet of children. because there
Is special need for growth-giving foods.
The minerals or ash constituents, which
are specially important for growth. are
calcium. phosphorus and iron. Milk is
the richest source of calcium of any
food that We have. Other sources are
leafy vegetables. such as cabbage, celery
and lettuce. This element is needed
for building strong bones and teeth and
foods containing it should be supplied
literally. Phosphorus is an important
cement in all living tissue Foods con-
tanning 1t are milk, cheese. egg yolk.
whole cereals and dried beans Iron is
needed for good red blood Foods which
leafy vegetables. such as spinach, and
whole wheat
Carbohycrat
Foods that furnish heat and enerxg
are called carbohydrates. They az
found chiefly in sugars, starches and
fats, Such foods are cereals. sugars
fruits. potatoes, beets and maple sugars
The fats are butter and cream. olive oi.
and other cooking oils. Nuts and fats
IN meat may be Included in this list
Some food materials really belong ir
more than one group Cereals, for in
stance, supply protein as well as starch
and potatoes supply starch as well as
the mineral matters. acids. cellulose ana
body-regulating substances. for which
they are especially valuable. and most
meat supplies fat as well as protein.
The housewife who has been serving
bread, potatoes and rice or hominy in
one meal viii see that one or even two
may be left out without emitting airy
important nutrient. For instance. a
custard which is made of milk and eggs
would hardly be needed after a meal in,
which liberal supply Of meat had
been served and a child does not need
milk at the same meal with an egg or
meat Baked beans or other legunies.
or thick soups made of legumes, are
substitutes for meat rather than fools
70 be eaten with meat.
The regulators of the bodily processes
are the bulky foods. such as bran of
whole grains. cereals. coarse fresh vege-
the vitanlines found in yolks Of eggs.
milk. butter. cream and fresh vegetables
such as lettuce. spinach. cabbage.
water cress and various salad plants
fruits and whole grains Water is found
In many foods. It is we'll however. to
cultivate the habit of drinking several
glasses of water daily. When We
realize that the body taken as whole.
Is almost three-fourths water. the fact
that we need TO remember to drink
water is clearly understood.
Planning Daily Menus.
Rare skill is required in the plan
ming of a perfect meal The old ques-
ton as 10 what foods go well together
il always present in the mind OF the
one who plans the three daily meals.
Variety, which lis always desirable in
meal planning. Is especially so at the
end Of Summer. when the appetite is
inclined TO be little jaded. but nutri-
tionai requirements should never be
sacrificed to variety A well balanced
diet. even If monotonous. will be more
satisfying from day to day than an Ill
balanced one. even II great attention
has been given TO securing variety. It
Is q good plan TO avoid serving any food
twice In the same day. with the excep-
ton of staples. such as butter, bread.
milk and such foods. An exception To
this rule is in the case OF fresh fruits
and berries, Variety can also be OBJ
tanned by VARYING the form In which