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 ade- quately 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 perferable as it gives more bulk and supplies mineral matter and vitamins. (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. (5) Meat, or a meat substitute. For those in sedentary occu- pations, meat once a 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. (7) Water, at least 4 to 6 glasses. 6 Blue Ribbon Cook Book Food for the Aged Their daily diet approximates more nearly the child’s diet and should consist of foods easily digested. It is advisable to practically eliminate meats, particularly the heavy ones. To Reduce in Weight Eat plenty of vegetables, fruit and salads, which are bulky but of low caloric value. Avoid starchy foods, fats and sugars. Take plenty of water, and exercise in the open air as much as possible. To Gain in Weight Increase the starchy foods and fats, in addition to what is given under ‘‘Food for Adults.’’ Sleep and rest as much as possible. MEAL PLANNING L The day’s meals should be planned so that they will include the foods previously mentioned. One must also consider the age, sex and occupation of the various members of the family. There is also the subject of cost in money, time, fuel and strength. Planning meals for a week ahead will be found a great help. In this way one can estimate their cost, and get a general view of what is to be served, and whether the less expensive foods are represented. Some Hints in Meal Planning One hot dish every meal is to be preferred, as it aids digestion. Meals should be well-balanced as regards protein, fat and carbo- hydrate. Serve approximately the same amount every day. Food that stimulates the appetite and digestive juices, e.g., fruit and meat juices, should be served first. Serve hot foods hot, and cold foods cold. Variety is needful, but do not have too much. If a woman is doing her own work elaborate meals are not necessary. Secure variety through methods of cooking and serving. A bit of colour adds to the attractiveness. A meal where everything is whitish is unappetizing. Do not have the same flavor or food twice at one meal, e.g., tomato soup and tomato salad. If possible do not have the same food twice a day. Exceptions to this would be fruit in season, and leftovers that will not keep.

AI-modernized reading of the original text

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. (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. (5) Meat, or a meat substitute. For those in sedentary occupations, meat once a 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. (7) Water, at least 4 to 6 glasses. 6 Blue Ribbon Cook Book Food for the Aged Their daily diet approximates more nearly the child’s diet and should consist of foods easily digested. It is advisable to practically eliminate meats, particularly the heavy ones. To Reduce in Weight Eat plenty of vegetables, fruit and salads, which are bulky but of low caloric value. Avoid starchy foods, fats and sugars. Take plenty of water, and exercise in the open air as much as possible. To Gain in Weight Increase the starchy foods and fats, in addition to what is given under ‘‘Food for Adults.’’ Sleep and rest as much as possible. MEAL PLANNING The day’s meals should be planned so that they will include the foods previously mentioned. One must also consider the age, sex and occupation of the various members of the family. There is also the subject of cost in money, time, fuel and strength. Planning meals for a week ahead will be found a great help. In this way one can estimate their cost, and get a general view of what is to be served, and whether the less expensive foods are represented. Some Hints in Meal Planning One hot dish every meal is to be preferred, as it aids digestion. Meals should be well-balanced as regards protein, fat and carbohydrate. Serve approximately the same amount every day. Food that stimulates the appetite and digestive juices, e.g., fruit and meat juices, should be served first. Serve hot foods hot, and cold foods cold. Variety is needful, but do not have too much. If a woman is doing her own work elaborate meals are not necessary. Secure variety through methods of cooking and serving. A bit of colour adds to the attractiveness. A meal where everything is whitish is unappetizing. Do not have the same flavor or food twice at one meal, e.g., tomato soup and tomato salad. If possible do not have the same food twice a day. Exceptions to this would be fruit in season, and leftovers that will not keep.

Blue Ribbon and Pure Gold cook book