Food values

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Contents 1 Food Values How to Plan Healthy Meals 2 WHAT TO BUY TO BUILD HEALTHFUL MENUS 3 WHAT FOOD MATERIALS DO FOR THE BODY 4 Where to Find these Building Blocks in Food 5 Sources of Protein 6 Sources of Calcium 7 Sources of Iron 8 Source of Food for Copper 9 Source of Food for Manganese 10 Source of Food for Iodine 11 Sources of Fats 12 Sources of Sugar 13 Source of Starches

Food Values How to Plan Healthy Meals

Today the modern cook carefully plans her meals. She realizes that meals must appeal to the appetite and to the eye, but what is more important, they must be properly balanced to build healthy bodies, to stimulate vigor and energy, and to build up resistance against the elements and disease.

The modern cook, in preparing a food budget, knows that bulky foods are essential, but not any more or less than the powerful, natural chemicals which we know today as vitamins.

The modern cook has learned to distinguish between vitamins and calories. She knows that vitamins have to do with the chemical properties of many kinds of food, supplying the resistance building and life-giving properties we shall discuss shortly at greater length.

Calories, on the other hand, are units of heat formed during digestion of many foods and varying in a remarkable degree with the kinds of food eaten.

Fresh vegetables and fruits provide little heat when digested and hence are said to be "low in calories," while fats, starches and sugars produce a high degree of heat and so are called "high calorie foods." When more of these are eaten than can be used up as energy, the remainder is deposited as fat. That is why we gain weight by eating foods of high caloric content and lose when their amount is reduced.

WHAT TO BUY TO BUILD HEALTHFUL MENUS

The food dollar will be used to advantage and serve all its necessary purposes, if it is divided into five, spent and served as follows:

ONE-FIFTH or more for whole milk, cream, cheese and cod-liver oil for growing children. Plan to give each child 1 quart and each adult at least 1 pint of milk in some form, per day.

ONE-FIFTH for vegetables and fruit, with emphasis on the green leaf and yellow fruits and vegetables. Serve at least 1 cooked vegetable, besides potatoes, and 1 fresh vegetable each day. Serve fresh fruit twice a day, with citrus fruit at least once.

ONE-FIFTH or less for meats, fish and eggs, serving liver in some form at least once a week.

ONE-FIFTH for breads and cereals, especially the whole grains.

ONE-FIFTH for fats, sugar and other groceries.

WHAT FOOD MATERIALS DO FOR THE BODY

The healthy body is built and maintained by:

Protein helps make flesh and blood Calcium for bone, teeth, glands, nerve and muscle Phosphorus for bones, teeth, glands, muscle and nerve Iron with Copper and Manganese to help make blood Iodine for the functioning of the thyroid gland Fat heat, energy and padding for nerve and muscle Sugars and Starches; supply heat and energy as well as fat necessary for the proper functioning of the liver and the digestion of fat

Health can not be maintained nor the body function properly without abundant supplies of Vitamins. They are:

Vitamin A promotes growth, increases resistance to infective diseases and prevents certain eye diseases.

Vitamin B promotes growth, stimulates appetite, protects nerve and brain tissue and function.

Vitamin C promotes growth, protects jawbone and teeth and the walls of the blood vessels.

Vitamin D promotes calcification of teeth and bones, hence protects against rickets and its deformities.

Vitamin E protects the growth and function of the reproductive glands and organs.

Vitamin F promotes growth and protects skin, hair and kidneys Vitamin G promotes growth and normal nutrition and prevents pellagra.

Where to Find these Building Blocks in Food

Sources of Protein

Milk, eggs, cheese, all meat, poultry and game, all fish and seafoods, peas, beans, corn, all nuts, all grains.

Sources of Calcium

Cheese, almonds, milk, green vegetables and tops, dried peas, beans, figs and dates, all sea food, egg yolk, olives, pecans. Cheese, cashew nuts, almonds, dried peas, beans, lentils, Lima beans, all saltwater fish, liver, egg yolk, chocolate, unrefined grains, all meats and poultry, walnuts, peanuts, pecans. ["Liver (calf, chicken, lamb), oysters, green vegetables.

Sources of Iron

Egg yolk, dried peas, beans, lentils, Lima beans, raisins, currants, dates, prunes, avocados, almonds, fresh meats.

Source of Food for Copper

Almonds, oysters, oatmeal, dried lentils, beans and peas, buckle

Source of Food for Manganese

Berries, dates, pecans, shrimp, turnip tops, whole wheat.

Source of Food for Iodine

Sea foods and salt-water fish are the best sources of iodine, also iodized salt and cod-liver oil.

Sources of Fats

Butter, cheese, nuts, cream, fat meats, poultry and fish, margarine, lard, fish canned in oil, cottonseed oil, corn oil, olive oil, cod-liver, avocado, egg yolk, chocolate, olives.

Sources of Sugar

Molasses, honey, dried fruits, sweet chocolate, maple sugar \and sirup, sorghum, jams, jellies, preserves, beets.

Source of Starches

Potato, sweet potato and yams, rice, corn, tapioca, cornstarch, arrowroot, all dried peas and beans, lentils, all grains, all flours,

Jerusalem artichokes, winter squashes, pumpkin, okra, all nuts.