From Cooking Wiki
Although it is desirable that each meal should be well selected, the food for the entire day is the real measure of good nutrition. The food selection chart should be used to determine the types of food to be selected. The art of combining these foods into wholesome and satisfying meals is the art of menu making.
Every meal should be planned to meet first the needs of the youngest and weakest member of the family. Foods that are good for children are equally good for adults but foods that are good for adults may be very bad for children. It is easier to suit a child's dietary to the adult than to suit an adult's dietary to a child.
Points to Keep in Mind in Making Menus
In order to encourage good digestion and to make sure that the family enjoys the meal as well as receives benefit from it, all of the following factors should be considered:
THE STAYING QUALITY OF FOOD
Does it leave the stomach quickly or slowly? For healthy, active adults working out- doors, a great deal of food that has considerable staying quality may be highly desirable. For indoor workers and for children this type of food may be the wrong choice.
Fats and fat-rich foods all have staying quality. Cream sauces, cereals and similar foods have moderate staying qualities. Liquid foods, foods containing meat-juices or fruit acids are likely to encourage quick passage of food along the digestive tract. This is one reason for beginning a meal with meat soup or fruit in some form.
THE MOST SATISFACTORY CONDITIONS of digestion and elimination are encouraged by use of generous amounts of bulky, moist foods, such as fruits, succulent vegetables, whole cereals and water.
Too much sugar should not be included, since it may give rise to excessive fermentation in the digestive tract.
Too much meat and eggs should not be included, since they may give rise to excessive putrefaction in the digestive tract.
Food Texture
The texture of foods plays an important part in its attractiveness. Crisp foods should be associated with soft ones. Variations in texture, even in a single dish, always appeal: oat- meal with cream and a sprinkle of coarse sugar; rice pudding with raisins; ice-cream with cake; crackers with cheese; crisp salad with soft dressing.
Food Appearance
The appearance of food is important to civilized man. Beautiful color and dainty, attractive arrangement play a large part in a successful meal.
Flavour of Food
Food flavour plays an important part. Too often, however, food is selected only on the basis of what tastes good. The main background of the diet should be made up of bland, mild-flavored foods, like milk, bread, cereals, many vegetables. The accent should come by the use of the more highly flavored foods such as meat, fruit, sugar, condiments and herbs of various kinds.
Suggestions for the General Plan of a Day's Meals
Breakfast
Fruit, fresh, canned, dried, or fresh stewed.
Milk, or cocoa made with milk, for the children. Milk* cocoa, tea, coffee or other beverage for adults. Milk on cereal for all the family.
Cereal, preferably whole, for all the family.
Bread, toast or muffins with butter.
If a heartier meal is needed, it may be desirable to add eggs, bacon or other fat meat, and potatoes, adapting the method of cooking to the children.
Doughnuts, cookies, jam, jelly, marmalade, and pancakes with sirup should be considered desserts, even at breakfast time^ to be eaten only after more wholesome foods have been taken.
Lunch or Supper
An egg, cheese or milk dish.
Succulent vegetable or salad.
Bread and butter, toast, muffins, or plain sandwiches.
Milk for children. Any preferred beverage for adults.
Sweets in moderation. Only light desserts such as fruit, simple pudding, and cookies should be served at supper.
The meal may be made more elaborate, if desired, but should always partake of simplicity.
Dinner
Meat or other flesh or an egg or cheese dish. Dried beans may be used if milk or eggs are provided in the meal.
Potatoes, unless the meal includes dried beans, macaroni or rice.
Another vegetable. Two vegetables (not potatoes) should be used with dried beans, macaroni or rice.
Bread and butter.
Salad may be served in addition to the meal or in the place of dessert. Raw vegetables that may be served as salad are particularly desirable.
Sweets in moderation.
If all the milk that a person requires has not been used, the remaining amount may be served as a beverage.
If a more elaborate dinner is desired, the meal may begin with soup or an appetizer, such as a fruit cocktail or grapefruit^ oysters in some form, or a canape. The problem of the formal meal is discussed in the section that follows the simple menus given below.
