A manual of home-making

Some of the day's protein should ^k* supplied by animal foods^ an thes(* contain 1 he Ix'-st quality of protein. Animal foods used for their protein may replace one another and will supplement the poor quality of less valual>le protein foods. Animal foods that are valuable sources of protein are milk, eggs, cheese, and meat. Much of the remainder of the protein may be supphed by cer- tain plant foods- None of the foods here listed, with the excep- tion of the soyl>ean and the peanut » may be regarded as com- plete substitutes for an animal food, since they contain an inferior ciiiality of protein. Some animal food should be used with them to improve the quality of their protein. Plant foods that may be used to supply part, of the day's protein arc: cereals of various kinds, such as breakfast foods, breads, mac- aroni; legumes, such as dricnj jx^as^ beans, and lentils j and nuts, A part of the day's protein should Ije supplied l>y' fruits an J vegetaliles. The quantity of the protein supplied by vegetables is small, but it helps to improve the quality of proteins from plant foods mentioned above. Lime. Lime is a necessary building material. Many dietaries are low in this substance. If i( is not supplicnl in sufficient amounts^ the tK>ny si met ores of the body sufTer and llit» welfai-e of other tissue* is also interfered with. It is [xissible that the ban! wiUiT of many localities helps to protect the body against I 1 PLANNING THE DAILY MEALS nutritive disaster of a lime-poor tliot» TJiis hhouki not iw. depended on, however^ Many children, and adults also^ suffer from poor teeth lH»eause of ti lack of lime in the diet. Tlie most valuable lime foods are: milk, the cheapest lime food (a ghtss of milk contains more lime than a glas« of saturated solution of lime); cheese; and eggs. Next in hme value are leaves and stems of plants, such as spinach, Swiss chard, lettuce, celery, onions, cabbage. The dis- advantage of using these latter foods as a main source of lime is that they are loo bulky to be eaten in the needed amounts. Iron. Iron is a necessary building materiah An iron-poor diet means a poor quality of blood, weakened tissues, and a run- down body. Many tlietarics are poor in iron. The most valuable iron foods are: green vegetables, the most valuable .source; fruits and vegetables in general; breakfast foods and breads made from meals whicii include the whole cereal grain, the cheapest source; eggs» which are excellent but expensive; meat, ricli in iron, but the value of its iron has !>een questioned. Phoj^phorus, Phosphorus is a neceasary building materia!. If enough animal food, whole cereal grains, and legumes are used in the dietary, it will not lack phosphorus. Foods that are best to supply phosphorus are: milk, eggs, meatj breakfast foods and bread made from the whole grain, dried peas, beans, and lentils. Regulating foods Just as much attention shoiUd be paid to selecting body- regulating foods as to fuel antl building foinis. Fortunately there is an overlapping of all three of these necnls, and a single food often supphes several. Regulating foods should he selected from each of the follow- ing groups: Foods containing laxative substances, as fruits antl vegetables, breakfast foods and breads made from the whole I I A MANUAL OF HOME-MAKLVG 412