Foods which are high in protein are milk, meat, fish, eggs, peas, beans and lentils. The cereals and vegetables other than the legumes, contain a considerable amount. 2. Carbohydrate—This is divided into two groups: sugars and starches. These supply heat and energy and may be con- verted into fatty tissue. The source of the starches is mainly the cereals, and certain vegetables. Cellulose is a form of carbo- hydrate, but is not digested in the body. It is necessary in the diet because it gives bulk to the food passing through the intestines, and so prevents constipation. Most vegetables are a prolifiic source of cellulose. 3. Fats—These supply heat in a concentrated form, giving 214 times as much as carbohydrate. They are from animal or vegetable sources. 4. Mineral Matter—These supply building material and help to regulate body processes. The most important are calcium or lime, chlorine, iron, sulphur, phosphorus, potassium, magnesium and iodine. They are small in bulk, but of the utmost importance; especially during the growth period. The principal sources are: milk, butter, eggs, greens, fruits, vegetables, and whole grain products. 5. Vitamins—These are found in very minute quantities in certain foods, and are absolutely necessary for the prevention Food and Its Uses 5 of disease, and for growth promotion. They are of comparatively recent discovery, and four havebeen studied and are called: Vitamins A, B, C and D. The are found mainly in milk and milk products, fresh fruits and leafy vegetables, and so these are known as “protective foods’ and should be included in the day’s meals. 6. Water—This is more necessary than food. A person can exist several weeks without food, but only a few days without water. From 4 to 6 glasses daily should be taken. The body, or human machine, is often likened to an auto- mobile. The carbohydrates and fats are the fuels which give the machine heat and energy, and make it go. The proteins repair the body and build up new parts, just as a car has to be repaired and new parts bought. The mineral matter and water lubricate the machinery, as oil lubricates the car. Vitamins are needed for growth and normal development. The fuel which we consume is also measured, as is the gallon of gasoline. Our fuel or food gives us heat, as does the coal burned in the furnace, or the gasoline in the car. The heat derived from food is measured by calories, and counting one’s calories is growing in popularity. Food for Children The daily diet for children should contain: (1) A quart of milk, since this is the only food which can adequately supply calcium, for the proper growth of bones and teeth. Suggested means of getting this into the menu is given elsewhere. (2) Fruit, preferably fresh; oranges are especially valuable for Vitamin C. (3) Vegetables, especially spinach, tomatoes and cabbage. (4) Eggs, preferably 1 each day, but at least 1 every other day. (5) Cereals, especially the whole grain, as rolled oats and cracked wheat. Use package cereals only for variety. (6) Bread, brown is preferable as it gives more bulk and sup- plies mineral matter and vitamins. 6 Blue Ribbon Cook Book (7) Water, from 4 to 6 glasses. (8) If protein can be supplied from other sources, it is advisable to omit meat until four years of age, and then give only in small quantities. Food for Adults The daily diet should include: (1) One pint of milk as beverage, soup, etc. © (2) Fruit, preferably fresh. : | (3) Vegetables, two every day, one raw if possible; non-starchy ones as spinach, cabbage, beets, carrots, lettuce, etc., to be preferred. (4) Eggs. One every day, or at least three a week. (5S) Meat, or a meat substitute. For those in sedentary occupations, meat oncea day is sufficient. The by-products formed in the body throw an undue tax on the excretory system. (6) Bread and Cereals. Preferably the whole grains.

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Foods which are high in protein are milk, meat, fish, eggs, peas, beans and lentils. The cereals and vegetables other than the legumes, contain a considerable amount. 2. Carbohydrate—This is divided into two groups: sugars and starches. These supply heat and energy and may be converted into fatty tissue. The source of the starches is mainly the cereals, and certain vegetables. Cellulose is a form of carbohydrate, but is not digested in the body. It is necessary in the diet because it gives bulk to the food passing through the intestines, and so prevents constipation. Most vegetables are a prolifiic source of cellulose. 3. Fats—These supply heat in a concentrated form, giving 214 times as much as carbohydrate. They are from animal or vegetable sources. 4. Mineral Matter—These supply building material and help to regulate body processes. The most important are calcium or lime, chlorine, iron, sulphur, phosphorus, potassium, magnesium and iodine. They are small in bulk, but of the utmost importance; especially during the growth period. The principal sources are: milk, butter, eggs, greens, fruits, vegetables, and whole grain products. 5. Vitamins—These are found in very minute quantities in certain foods, and are absolutely necessary for the prevention Food and Its Uses 5 of disease, and for growth promotion. They are of comparatively recent discovery, and fourhave been studied and are called: Vitamins A, B, C and D. They are found mainly in milk and milk products, fresh fruits and leafy vegetables, and so these are known as “protective foods’ and should be included in the day’s meals. 6. Water—This is more necessary than food. A person can exist several weeks without food, but only a few days without water. From 4 to 6 glasses daily should be taken. The body, or human machine, is often likened to an automobile. The carbohydrates and fats are the fuels which give the machine heat and energy, and make it go. The proteins repair the body and build up new parts, just as a car has to be repaired and new parts bought. The mineral matter and water lubricate the machinery, as oil lubricates the car. Vitamins are needed for growth and normal development. The fuel which we consume is also measured, as is the gallon of gasoline. Our fuel or food gives us heat, as does the coal burned in the furnace, or the gasoline in the car. The heat derived from food is measured by calories, and counting one’s calories is growing in popularity. Food for Children The daily diet for children should contain: (1) A quart of milk, since this is the only food which can adequately supply calcium, for the proper growth of bones and teeth. Suggested means of getting this into the menu is given elsewhere. (2) Fruit, preferably fresh; oranges are especially valuable for Vitamin C. (3) Vegetables, especially spinach, tomatoes and cabbage. (4) Eggs, preferably 1 each day, but at least 1 every other day. (5) Cereals, especially the whole grain, as rolled oats and cracked wheat. Use package cereals only for variety. (6) Bread, brown is preferable as it gives more bulk and supplies mineral matter and vitamins. 6 Blue Ribbon Cook Book (7) Water, from 4 to 6 glasses. (8) If protein can be supplied from other sources, it is advisable to omit meat until four years of age, and then give only in small quantities. Food for Adults The daily diet should include: (1) One pint of milk as beverage, soup, etc. © (2) Fruit, preferably fresh. : | (3) Vegetables, two every day, one raw if possible; non-starchy ones as spinach, cabbage, beets, carrots, lettuce, etc., to be preferred. (4) Eggs. One every day, or at least three a week. (5S) Meat, or a meat substitute. For those in sedentary occupations, meat oncea day is sufficient. The by-products formed in the body throw an undue tax on the excretory system. (6) Bread and Cereals. Preferably the whole grains.

Blue Ribbon cook book