Representation of All Foodstuffs. — All the foodstuffs should be represented in the foods of a meal, or at least in the foods composing a day's diet. The meal should consist of : (a) food, in the form of carbohydrates and fat, to supply energy to the body ; (b) food, in the form of protein and ash, to build the body ; (c) food, in the form of ash and water, to regulate the processes of the body ; and (d) food, in the form of cellulose, to give bulk to the diet, and to stimulate digestion. Water is supplied to some extent with all the foods of a meal. The greater quantity, however, should be taken at rising and retiring and " between meals." From the previous study of the composition of foods and from reference to United States Department of Agriculture, Bulletin Number 28, " The Chemical Composition of Amer- ican Food Materials," it should be comparatively easy for the pupil to determine what foods contain the different food- stuffs in largest quantity. However, further consideration needs to be given to the kind of protein food to be selected in making menus. In this is involved the question 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. Many find that by using meat once a day their vitality is normal. Others find that 321 322 THE PLANNING AND SERVING OF MEALS 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. If much meat is eaten, a generous quantity of water and of green vegetables and fruits should be used. The question of ash in various foods also needs further consideration. The ash constituents existing in the body in largest quantity are : Sulphur Sodium Chlorine Magnesium Calcium Potassium Iron Phosphorus Sulphur is usually found in combination with protein; hence if enough protein is supplied to the diet, sulphur will be present in sufficient quantity. Sodium and chlorine are constituents of common salt. Since salt in sufficient or even excessive quantity is generally used, the ordinary diet con- tains enough of these elements. A list of foods containing the remainder of the above elements will be of aid in menu making. Magnesium (0.2 per cent or more) Almonds Chocolate Cocoa Dried beans Dried lima beans Entire wheat Oat meal Peanuts Rye Walnuts Calcium (0.168 per cent or more) Almonds Cauliflower Cheese, hard Cheese, cottage Dried beans Dried cowpeas Dried figs Egg yolk Milk, cow's Olives Bye bran Watercress Potassium (1.0 per cent or more) Cocoa . Dried beans Dried lima beans Dried figs Dried peas Dried prunes Raisins MENU MAKING 323 Iron Phosphorus (0.008 per cent or more) (0.9 per cent or more) Dried beans Cheese, hard Dried lima beans Cocoa Dried dates Chocolate Dried figs Dried beans Dried peas Dried peas Eggs Egg yolk Entire wheat Entire wheat Lean beef Peanuts Lentils Wheat bran Raisins Rye Spinach Whole barley While all of the mineral materials found in the body are necessary for its growth and maintenance, calcium, phos- phorus, and iron are considered the most important ash constituents in body building. The most practiced and effective way of obtaining calcium is to use a generous supply of milk.

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Representation of All Foodstuffs. — All the foodstuffs should be represented in the foods of a meal, or at least in the foods composing a day's diet. The meal should consist of : (a) food, in the form of carbohydrates and fat, to supply energy to the body ; (b) food, in the form of protein and ash, to build the body ; (c) food, in the form of ash and water, to regulate the processes of the body ; and (d) food, in the form of cellulose, to give bulk to the diet, and to stimulate digestion. Water is supplied to some extent with all the foods of a meal. The greater quantity, however, should be taken at rising and retiring and " between meals." From the previous study of the composition of foods and from reference to United States Department of Agriculture, Bulletin Number 28, " The Chemical Composition of American Food Materials," it should be comparatively easy for the pupil to determine what foods contain the different foodstuffs in largest quantity. However, further consideration needs to be given to the kind of protein food to be selected in making menus. In this is involved the question 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. Many find that by using meat once a day their vitality 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. If much meat is eaten, a generous quantity of water and of green vegetables and fruits should be used. The question of ash in various foods also needs further consideration. The ash constituents existing in the body in largest quantity are : Sulphur Sodium Chlorine Magnesium Calcium Potassium Iron Phosphorus Sulphur is usually found in combination with protein; hence if enough protein is supplied to the diet, sulphur will be present in sufficient quantity. Sodium and chlorine are constituents of common salt. Since salt in sufficient or even excessive quantity is generally used, the ordinary diet contains enough of these elements. A list of foods containing the remainder of the above elements will be of aid in menu making. Magnesium (0.2 per cent or more) Almonds Chocolate Cocoa Dried beans Dried lima beans Entire wheat Oat meal Peanuts Rye Walnuts Calcium (0.168 per cent or more) Almonds Cauliflower Cheese, hard Cheese, cottage Dried beans Dried cowpeas Dried figs Egg yolk Milk, cow's Olives Bye bran Watercress Potassium (1.0 per cent or more) Cocoa . Dried beans Dried lima beans Dried figs Dried peas Dried prunes Raisins MENU MAKING 323 Iron Phosphorus (0.008 per cent or more) (0.9 per cent or more) Dried beans Cheese, hard Dried lima beans Cocoa Dried dates Chocolate Dried figs Dried beans Dried peas Dried peas Eggs Egg yolk Entire wheat Entire wheat Lean beef Peanuts Lentils Wheat bran Raisins Rye Spinach Whole barley While all of the mineral materials found in the body are necessary for its growth and maintenance, calcium, phosphorus, and iron are considered the most important ash constituents in body building. The most practiced and effective way of obtaining calcium is to use a generous supply of milk.

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