Organizing the Days Food
e must now group the food materials in order to simplify the work of choosing each day’s food. As has been shown, the body needs certain materials every day and in definite amounts in order that all of its functions may be carried on smoothly and efficiently. These materials can be obtained only from the foods one eats, digests, and assimilates. Therefore it is imperative that food be selected so that these essentials will be provided in the right amounts and in the form that the individual can use.Many factors, such as market facilities, season of the year, racial and religious customs, age, sex, and income, will determine the particular foods that can be chosen to furnish these materials. For that reason, the housewife needs a plan that is definite enough for her to follow and yet is flexible so as to allow these varying circumstances to operate.
Since most persons have a more or less fixed group of foods which they eat every day, it is important that these should be chosen with a view to furnishing a fairly large proportion of the essentials needed. The following plan for the day’s food assumes that certain staple articles will be used every day. With these as a basis, great latitude may be had in the selection of the other foods. Certain articles of food are essential in planning a palatable, adequate diet. These are whole grain cereal foods, milk, and egg yolk.
The first of these groups, the basic group, includes foods, convenient to use every day, which are susceptible of wide variation in preparation. They furnish more than half of the protein, all of the calcium, nearly two-thirds of the phosphorus, and more than half of the iron needed per day by a normal adult. The group includes good sources of bulk and of vitamins A and B, as well as vitamin D, and totals more than one-third of the energy needed per day by a man at moderate work. The Post’s Bran Flakes suggested here may be used as a breakfast cereal or in breads, muffins, or cakes. Regularity of use has been found to be essential to the success of bran therapy in constipation, and the inherent characteristics of Post’s Bran Flakes in texture and flavor make its daily use a welcome one. Also, graham bread may be substituted for all or part of the white bread suggested. The egg (yolk) is included especially for the reason that it is the chief food source of the anti-rachitic vitamin.
After the foods in this group have been included in the meal plan for the day, complete the diet by choices from the four other groups as suggested under each heading. Since the foods within each group are practically interchangeable for the purposes named, the choice from any group can be made to suit personal preference, convenience of preparation, season of the year, market conditions, and cost, although the aim should be to choose a variety from day to day.
Group two includes other good sources of protein, phosphorus, and iron.
The third group contains foods rich in vitamin C, the anti-scorbutic vitamin.
The fourth group contains foods valuable for mineral salts, vitamin B, and bulk. Liberal use should be made of the foods here listed.
Group five contains foods which further supplement the phosphorus and iron content in the diet.
GROUP ONE—BASIC GROUP
Foods furnishing a good start on the day’s requirement of protein, calcium, phosphorus, iron, vitamins A, B, and D, and bulk. Use all the foods here listed every day. Additional servings of any of these foods may be chosen.
- 2 servings of milk
- 2 servings of graham or whole wheat bread
- 2 servings of white bread, rice, hominy, or macaroni
- 1 serving of egg
- 1 serving of potato
- 1 serving of Post’s Bran Flakes
- 1 serving of unrefined cereal (Grape-Nuts)
- 3 servings of butter
- 1 serving of sugar or other sweet[1]
GROUP TWO
Important sources of protein, phosphorus, and iron. Choose one food from this group every day.
- Beef
- Pork
- Lamb
- Mutton
- Veal
- Liver
- Chicken
- Fish
- Oysters
- Cheese
- Egg
- Milk
GROUP THREE
Foods shown to be rich in vitamin C. Choose one or two foods from this group every day.
- Oranges
- Tomatoes (fresh or canned)
- Peas (fresh)
- Lettuce
- Cabbage (raw)
- Lemons
- Onions (raw)
GROUP FOUR
Foods valuable for mineral salts, vitamin B, and bulk. Choose two to four foods from this group every day.
- Asparagus
- Beans (String)
- Beans, Lima (fresh)
- Beets
- Carrots
- Cauliflower
- Celery
- Corn
- Cucumber
- Parsnips
- Peas (Canned)
- Potatoes (Sweet)
- Turnip
- Rutabaga
- Squash
- Apples
- Bananas
- Blackberries
- Blueberries
- Cantaloupe
- Cherries
- Grapefruit
- Grapes
- Peaches
- Pears
- Pineapple
- Plums
- Raspberries
- Strawberries
- Apricots
- Figs
- Dates
- Prunes
- Raisins
GROUP FIVE
Foods especially valuable for further supplementing the phosphorus and iron content of the diet. Choose one food from this group three to five times a week.
- Beans, Navy
- Beans, Lima (dried)
- Peas (dried)
- Lentils
- Peanuts
- Spinach
- Dandelion greens
- Chard
The Food BudgetHere are some simple rules for checking up by dollars and cents, instead of by calories and vitamins, on the balance and economy of the family food supply. When Professor H. C. Sherman, of Columbia University, and the Federal Food Administration agree on a program, and it is promulgated by the Life Extension Institute, we may safely observe it on the Road to Wellville!
First: Be sure that you do not scrimp the food appropriation in favor of clothes and furnishings and luxuries.
Second: Divide the food appropriation into five equal parts; spend one for vegetables and fruit; one for milk and cheese; one for all the meat, fish, and eggs (you will find this a cut-down, probably); one for cereals and bread; and one or less for fats, sugar, and other groceries.
If strict economy is necessary, Professor Sherman points out that the amount spent for bread and whole grain cereals will increase and that for butter and eggs decrease, since the cereal foods give the highest food value for the least money. When economy must be practiced, we may check up on the market list with this rule: Spend as much for milk, cream, and cheese as for meats, poultry and fish, and an equal amount for fruits and vegetables.
The only way to save is to take out the savings first and then divide the balance—one never saves by putting away what is left after meeting all one’s desires!
Applying this rule, it is a good idea to set aside enough money for a quart of milk a day (used in food or to drink) for each child and a pint for each grown-up and then divide what is left into three parts: one for fruits and vegetables, one for meat, eggs and sweets, and one for bread, cereals and fats. For milk is health insurance and should be invested in first, not last!
- ↑ Baking molasses is a cheap and excellent source of iron.