REPRESENTATION OF ALL ESSENTIALS OF DIET.—All the foodstuffs or nutrients should be represented in the foods of a meal, or at least in the foods composing a day's diet. The meal, or the day's ration, should consist of:

Food rich in carbohydrates and fat, to supply energy to the body.

Food rich in protein [Footnote 70: Protein is not only a body-builder, but also a fuel. But since it should be used chiefly for body-building (see Daily Carbohydrate and Fat Requirement) its energy-giving power is not considered in meal planning.] and ash, to build the body.

Food in the form of ash and water, to regulate the processes of the body.

Food containing vitamines, to promote the health and growth of the body.

Food containing cellulose, to give bulk to diet.

Water is supplied to some extent with almost all the foods of a meal, but as mentioned previously, a generous quantity should be used as a beverage.

A consideration of the kinds of food to meet the different needs of the body follows:

A. Food for Energy.—Although both starch and sugar are carbohydrates which furnish energy to the body, this need of the body should be supplied for the most part by starch. The harmful effects of excessive sugar eating were mentioned previously.

A certain amount of fat is needed for energy-giving. A meal containing fat "stays by" a person for a longer time than one devoid of foods rich in fat. This is because fat is more slowly digested than other foodstuffs. Hence a vigorous person leading an active outdoor life may feel much more comfortable when fat is included in his diet. On the other hand, those exercising little find that fat-rich foods distress them greatly, since they are too slowly digested. For many persons, the use of much fat is harmful. Since butter contains the fat-soluble vitamine, it is valuable not only for energy-giving, but for growth-promoting.

B. Food for Body-building and Repairing.—Both protein and ash are needed for body-building. The former foodstuff contains the element nitrogen,—one of the necessary elements for the growth and maintenance of the body.

Since there are several kinds of food containing protein, the question arises whether protein is best supplied by meat, eggs, milk, cheese, or vegetable protein foods. There are some who contend that meat is the least desirable source of protein food. The use of much meat may lead to the formation of an excess of uric acid which is eliminated by some persons with difficulty. It may also cause intestinal putrefaction.

Many find that by using meat once a day their health is normal. Others find that by using meat but several times a week a more desirable condition is maintained. Doubtless many people would find themselves much benefited by using less meat. If the quantity of meat eaten is greatly lessened, care should be taken that protein is supplied by other foods, such as eggs, legumes, cheese, and the various meat-substitute dishes. Care should also be taken to see that complete proteins are included in diet. If foods containing incomplete protein such as some of the legumes and cereals are used for body-building, they should be supplemented by foods rich in complete protein such as milk and eggs. If much meat is eaten, a generous quantity of water and of fresh vegetables and fruits should be used.

While all the mineral materials found in the body [Footnote 71: The ash constituents existing in the body in largest quantity are:

Sulphur Chlorine Calcium Iron
Sodium Magnesium Potassium Phosphorus

] are necessary for its growth and maintenance, calcium, phosphorus, and iron are the elements most likely to be used in insufficient quantities (see Figures 78, 79, and 80).

[Illustration: FIGURE 78.—FOODS CONTAINING CALCIUM. a, Dried beans, b, dried figs; c, rutabaga, d, celery; e, milk; f, cauliflower, g, almonds; h, egg yolk; i, cheese]

Calcium is needed for building the hard tissues such as the teeth and bones. A diet deficient in calcium is sometimes the cause of poor teeth. Calcium is equally important for body-regulating functions. It is especially necessary that calcium-rich food be given to children.

The most practical and effective way of obtaining calcium is to use a generous supply of milk. Cheese, eggs, and the leaves and stems of plant-foods are also valuable sources of calcium.

Milk, egg yolk, cheese, whole grains, and vegetables are the most satisfactory sources of phosphorus. A free use of these foods is especially desirable since it has been found that phosphorus is quite as necessary as nitrogen. The whole grains are a very valuable source of ash. Many of the ash constituents in cereals are found next to the outer coat of bran, hence fine white flour is not so rich in ash as whole wheat flour.

[Illustration: Foods Containing Phosphorus: a Dried peas; b, chocolate; c, dried beans; d, whole wheat; e, peanuts; f, cheese; g, cocoa; h, egg yolk.]

In the formation of blood and for the welfare of the body as a whole, iron is needed. For this reason, it is often a constituent of "tonics." If foods rich in iron were more generally used, the body would not be so likely to get into a condition requiring such tonics. The iron found in eggs, milk, and vegetable foods is thought to be more completely assimilated than that found in meat. Spinach and prunes are valuable sources of iron. This is one of the reasons why they are most desirable foods for children. The need of eggs, dried fruits, fresh vegetables, and whole grain in diet to furnish iron should be emphasized.

Sulphur is one of the necessary elements of the body. It is usually found, however, as a component of protein; hence if enough protein is supplied to the diet, sulphur will be present in sufficient quantity.

As mentioned, leafy vegetables not only supply calcium but sodium and chlorine,—two of the needed minerals of the body. If fresh vegetables and fruits along with foods rich in calcium, iron, and phosphorus are used, and these foods are cooked and served so as to retain all their nutriment, one can be assured that the diet contains all the necessary ash constituents.

[Illustration: FIGURE 80.—FOODS CONTAINING IRON. a. Dried peas; b. dried figs; c. whole wheat; d. lentils; e. spinach; f. dried dates; g. eggs; h. rye; i. lean beef; j. dried beans; k. raisins; l. dried lima beans.]

C. Food for Regulating.—Although ash is needed for body-building, it also serves to regulate certain body processes as explained previously. Hence if the mineral matter valuable for building is used, the body is also supplied with regulating materials.

D. Food for Promoting Growth.—A discussion of vitamines,—the materials essential for growth of the body and the maintenance of health,—was given in a previous lesson. It is most necessary that foods rich in vitamines be included in diet.

E. Food for Bulk.—The use of foods containing cellulose, which adds bulk to diet, is needed by most persons. Many foods rich in mineral matter also contain much cellulose. Vegetables, fruits, and whole grains furnish both of these materials.

OTHER FACTORS TO BE CONSIDERED IN MENU-MAKING.—For successful menu- making, a number of factors other than the selection of foods to meet the needs of the body should be considered. A discussion of these follows:

A. Appetizing Foods.—If the appetite needs stimulation, foods which have an appetizing effect may be used for the first course of meals. Fruit is very often served for the first course of a breakfast and sometimes for the first course of a luncheon. Soup may serve as the appetizer of either a luncheon or dinner. Cream soup being especially nourishing because of its milk content not only serves as an appetizing food, but as one of the nutritious foods of a meal.

B. Foods of Contrasting Flavor.—If beef or some other protein-rich food is chosen for the main dish of a meal (such as dinner), root vegetables or grains rich in starch, but bland in flavor, are good additions. By combining foods of decided flavor with those of less pronounced taste and those rich in one foodstuff with those abounding in another nutrient, combinations that are both pleasing and varied in flavor may be secured. A housekeeper needs to use "imagination" in selecting foods that will taste well together.

C. Variation of Foods.—The same food should not be used twice in the same meal, even though it is prepared in a different form. It would be monotonous to serve tomato soup and tomato salad, or bean soup and baked beans at the same meal. Neither would one care to have hash served for both breakfast and luncheon on the same day. Of course such foods as bread and butter may be used with every meal.

D. Moist and Dry Foods.—A combination of "moist" and "dry" foods is more pleasing than a combination of foods of equal dryness or moisture. This does not mean that dry foods should be "rinsed down" with liquids; that is unwise from a physiological standpoint. To the majority of persons, creamed potatoes are more desirable with broiled steak than plain boiled potatoes. The latter would be more pleasing with meat served with a sauce or gravy.

E. Sweet Foods.—A sweet food should not be eaten at the beginning of a meal. Such sugar-rich foods as preserves and jellies may be served with the main course of a meal or at its close. As explained previously, the sugar is then diluted with other food materials and proves less irritating. If desserts are included in a menu, the practice of serving them at the close of a meal is desirable from a dietetic viewpoint. When the appetite is partially appeased, there is less tendency to eat large quantities of sweet foods.

A dessert that is rich in both fat and sugar such as pastry should be served only with a light meal, while a light dessert such as fruit or gelatine may be used at the close of a heavy meal.

Very often dried fruits and nuts are used as accessories after a meal. They are then often digested with difficulty, because the meal itself has taxed the digestive organs. These foods should be considered as a part of the meal and should not be added after enough other nutrients have been eaten. There is no reason why a wholesome dessert should not be considered one of the nutritious foods of a meal.

F. Milk and Beverages.—Since milk is necessary for perfect nourishment it is well for adults to use it as a beverage for at least one meal each day. Children should use it at all meals. If milk is distasteful to any or all members of a family, cocoa made with much milk may be served in its stead. In meal planning, a housekeeper should see to it that the proper quantity of milk either as a beverage or constituent of such dishes as cream soup, vegetables, and custards is used by each member of the family.

When tea and coffee are included in meal plans, the fact that these beverages have no food value except the milk and sugar added to them, should be taken into consideration.

G. Foods on Hand.—When menus are made the thrifty housekeeper considers those materials she has on hand and especially those which would spoil if not used at once. Very often left-over material serves as a basis on which to plan one or more meals.

A housekeeper may drain from a vegetable the water in which it was cooked. But she sees in it for the next meal or for the next day several possible uses. The vegetable stock may be used in soup or it may be combined with milk or cheese and serve as a sauce for some left-over vegetable. Bread crumbs combined with milk, peanuts, or egg make a tasty meat substitute one week; or they may be utilized in making bread pudding the second week; a scalloped dish the third week; and a meat loaf the fourth. If several pieces of dry cake are on hand, a tasty dessert may be made by pouring over them some hot sauce such as apple or chocolate. Dry cake may also be crumbed and used in place of flour and sugar in a steamed pudding.

It is possible, of course, for a housekeeper to spend an undue amount of time in utilizing left-overs or to defeat her efforts in thrift and buy expensive supplementary foods in order to use food on hand. Often it is wise to cook just enough so that there are no left-overs. On the other hand, it is sometimes economical as far as fuel and time are concerned to plan to cook enough food at one time for more than one meal. This is especially true of foods requiring long cooking such as baked beans and other dried foods.

MENU PLANS.—Serving meals in a number of courses should be attempted only where the housekeeper is assisted in her work. For everyday living the meals of most families are served only in one or two courses.

Although there are a great many things to be considered in menu-making, it is not necessary to use a great variety of foods to meet the requirements of successful meal planning. A breakfast consisting of fruit, rolled oats, and top milk, for example, is simple, but it embraces all the factors involved in the planning of a desirable meal.

As previously mentioned, the groups of foods may serve as a basis for menu planning. After selecting foods from each group that are seasonable, economic, and that will "taste well" together it is wise to analyze the menu. See if it contains all the essentials of diet to meet the needs of the body as explained previously. Some housekeepers find it helpful to have lists of dishes found to be satisfactory for serving, such as lists of meat dishes, vegetables, salads, desserts, etc., and glance over these when planning meals.

The menu plans which follow are merely suggestive. Both simple and more elaborate menus are given for each of the three meals.

A breakfast may consist of:

Fruit
Cereal or Eggs and Toast
Beverage

or

Fruit or Cereal (or both)
Meat, Egg, or Vegetable
Bread and Butter
Beverage

A luncheon or supper may consist of:

Cream Soup
Bread and Butter
Salad or fruit
Beverage

or

Fruit or Cream Soup
{Fish or Meat Substitutes
{Vegetables
{Bread and Butter
Salad
Dessert
Beverage

A dinner may consist of:

{Meat
{Vegetables
{Bread and Butter
Salad or Dessert
Beverage

or

Clear Soup
Fish
{Meat
{Vegetables
{Bread With or Without Butter
Salad
Dessert
Beverage

QUESTIONS

Mention several combinations of two or more foods that are varied in moisture, dryness, and composition, and that are of contrasting flavor. Give reasons for making the combinations.

Make out suitable menus in your home for a week. Compute the cost of the week's menus. If the cost does not come within the limit that can be spent for food in your home, change the menus so that the cost does not exceed the food allowance.