Morgan County Democrat. (McConnelsville, Ohio) 1886-1943, 1940-07-18
he Morgan County Democrat McConnesve Thursday uy 49,

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carrots, and butter, for example-it
is safe bet that the valuable vita
min A is present.
According tofthe Koehne article.
cooking potatoes without peeling
boiling with the skins on or bak-
ing-preserves their maximum food
value. If peeled before cooking,
sweet potatoes should be peeled one
at time, cut, and dropped immed
lately into boiling water to prevent
discoloration. 1t is never desirable
to leave peeled and cut potatoes
soaking in water for an hour or
more before cooking"
Two or three pounds of potatoes
per person per week is the average
amount required, says Miss Koehne
Half this amount is sufficient for a
child under two years and double
that amount is needed by boy or
girl between the ages of Ia and 80
or by man engaged in hard physi-
cal labor. This means potatoes
should be served at 10 or II meals
during the week.
Tomatoes and citrus fruits are
grouped together by Miss Koehne as
important sources of vitamin G.
Canned products of this type" she
says, "are just as valuable in this
respect as are the fresh" She men
tions tomato, orange, grapefruit,
and pineapple juices as good vita
min sources, and of those grapefruit
juice has the highest vitamin con-
tent
+ tn
juices from air, she explains, to pre-
serve their value. If they are bot
tied, stoppered, and kept in re-
frigerator, they keep their vitamin
C value from "a to 40 hours. The
average person requires one and a
quarter pints of grapefruit or or
ange juice weekly or that equiva
lent in tomato or other juices,
which are not so rich in the vita
min.
Also grouped together are 'leafy
green and other green vegetables
and all yellow vegetables and
fruits including prunes' as rich
source of vitamin A and iron and
roughage Besides those essentials
this group when eaten raw, the ar
ticle says, may contribute vitamin
G., vitamins of the B group, and
other minerals, which dissolve in
water and are lost through cooking
This group of fruits and vegeta bles
Miss Koehne considers good buys at
the present time because they are
in season Among them are leaf
lettuce, new carrots, homegrown
asparagus, peas, snap beans, peach
es, apricots, prunes and others. Re-
garding their cooking, she writes:
eff vegetables are cooked the
shortest period Of time needed to
make them tender but not mushy,
in the smallest possible amount of
water so that the cooking water is
gone when the product is ready to
serve. put on in rapidly boiling
salted water handful at time so
that the water is constantly at the
boiling point, and if they are served
Immediately when done, they will
be most attractive looking, most
palatable, and have the highest pos
sible nutritive value. Canned veg
etables, if served hot, need only to
be heated quickly; they are already
cooked" The nutritionist adds a
note of warning not to use baking
soda to cooking water because 1t
tends to destroy c and B vitamins.
Salt, she says, is good substitute.
According to Miss Koehne, eggs
are an important diet item. and
each member CT the family Older
than is months should eat four or
five of them weekly. When it is not
thrifty to serve many eggs, she sug-
gests an ounce of liver as an effec-
tive egg substitute or one and d
half tablespoons of peanut butter
plus an extra pat and half of but
ter during the day. Since eggs and
meat are interchangeable dlet
items. it is suggested that when
eggs are cheap, more Of them may
be served to cut down on the meat
bill
In her discussion of fish and
meats Miss Koehne declares that
excessive consumption of fat ham,
burger, bologna, and wieners is un-
wise, particularly for children, be-
cause they are highly spiced and Of
low nutritive value. She OkayS
hamburger with high lean content.
Cheap cuts of meat are just as nu-
tritive, she explains, as the higher
priced cuts, and if cooked properly
they can be made tender and pal
atable. "a little vinegar or tomato
in the cooking water or poured over
the top helps to tenderize them.
Bones, she adds, should not be
thrown away but should be cracked
and cooked slowly in water to make
soup stock or added to beans.
Miss Koehne also stresses the
value of such organs as the heart,
liver, and kidney, which are good
sources of vitamin B1. Beef, pork,
and lamb liver are just as high in
food value and not so expensive as
other types, she declares. 1t is also
asserted in the article that, in spite
of the criticism of pork as food,
lean pork is now known to be rich
source of the very important vita
min B1. whether fresh or smoked.
Fish are described as valuable diet
adjunct, and canned fish are held 70
be equally as nutritive as fresh.
Later the article in the state
medical journal declares that dry,
mature beans and peas and nuts
"make very satisfactory meat
substitutes, providing sufficient
amounts of milk or cheese or meat
are used regularly" According to
Miss Koehne, the so-called red skin
peanuts and peanut butter are high
in food value.
One and half or two pounds OF
meat. fish, or poultry are required
each week by the average person,
the nutritionist says, while boys 16
to 10 years old and men doing
strenuous work need two and three