Leaf and stalk vegetables. Root vegetables (mostly in a layer near the surface). Whole grains and cereals. FOOD AND ITS USE 5 The chief sources of vitamins are : Vitamin A. 1. Soluble in fat of the food. 2. Necessary for growth and development. 3. Lack of this vitamin results in malnutrition, rickets, dis- eased condition of the eyes. Vitamin B. 1. Soluble in water of the food. 2. Necessary for growth and development. 3. Improves the appetite. 4. Increases assimilation of food.^ 5. Lack of this vitamin results in under development, low resis- tance, low functioning powers. Vitamin C. 1. Soluble in water of food. 2. Necessary to a healthy con- dition. 3. A continued lack of this vita- min results in scurvy. Milk, butter, cream. Egg yolk. Fat of liver and kidneys (cod liver oil) . Germs of cereals. Tomatoes, carrots, sweet potatoes. Yellow corn, oranges. .Leafy vegetables (very little). Plant foods, especially of the leaf and stalk variety, as cabbage, let- tuce, spinach. Root vegetables. Fruits. Germ and bran of cereals. Milk. ^ Yeast. 'Fruits, especially oranges and toma- toes. Vegetables, especially green vege- tables. ,Raw milk. A diet which includes liberal amounts of milk, fresh vegetables and fruits, admits of very little danger of ''de- ficiency diseases, " but when fine cereal foods and much meat form a large part of the diet, the problem is sure to arise in one of its many forms. While the effect of long storing and long cooking of foods (as in canning) varies, it should be remembered that in many cases the tendency is to reduce the vitamin content of the food and therefore to lessen its efficiency. It is a wise rule to follow that some fresh, un- cooked food — fruit or vegetable — be eaten every day. VII. Roughage refers to the insoluble and therefore indigestible part of certain foods. This material, which exists in all vegetable foods in their natural condition, forms the framework and covering of the various parts. Here, again, modern methods of preparation reduce the natural value of foods by the removal, in part or entirely, of those substances which stimulate the movements of the digestive tract and therefore help to keep it in a healthy condition. CANADIAN COOK BOOK The chief sources of roughage are: Vegetable foods. Leaf and stalk vegetables — fibrous framework. Root vegetables — fibrous material throughout and outer skin. Cereals — bran covering. Fruits — fibrous framework and skin. Summary. A study of the facts which have been enumerated em- phasizes the importance of a diet which contains 1. foods in their natural state — fruits, vegetables and cereals. 2. a liberal use of milk and eggs — meat is not of equal importance. 3. plenty of water. B.— PRINCIPLES UNDERLYING THE PLANNING OF DIETS. L Buying of Food. Since, at the present time, the largest expenditure of the income is for food, a safe and satisfactory return, in terms of health for money spent, can be hoped for only when a proper distribution is made. The following apportionment may serve as a guide : TABLE I.— FOOD BUDGET. Percentage of money allowed for food Kind of food purchased. Distribution. About 25 to 30 Sweet foods. Sugar, candy, etc., 4 to 8%. Cereals and cereal products. Breads, cakes, cereals, 12 to 15%. Starchy vegetables. Vegetables, 4 to 8%. About 15 to 20. . . . Leafy vegetables. Fruits. About 20 to 25. . . . Milk. Butter.

AI-modernized reading of the original text

Leaf and stalk vegetables. Root vegetables (mostly in a layer near the surface). Whole grains and cereals. The chief sources of vitamins are : Vitamin A. 1. Soluble in fat of the food. 2. Necessary for growth and development. 3. Lack of this vitamin results in malnutrition, rickets, diseased condition of the eyes. Vitamin B. 1. Soluble in water of the food. 2. Necessary for growth and development. 3. Improves the appetite. 4. Increases assimilation of food.^ 5. Lack of this vitamin results in under development, low resistance, low functioning powers. Vitamin C. 1. Soluble in water of food. 2. Necessary to a healthy condition. 3. A continued lack of this vitamin results in scurvy. Milk, butter, cream. Egg yolk. Fat of liver and kidneys (cod liver oil) . Germs of cereals. Tomatoes, carrots, sweet potatoes. Yellow corn, oranges. .Leafy vegetables (very little). Plant foods, especially of the leaf and stalk variety, as cabbage, lettuce, spinach. Root vegetables. Fruits. Germ and bran of cereals. Milk. ^ Yeast. 'Fruits, especially oranges and tomatoes. Vegetables, especially green vegetables. ,Raw milk. A diet which includes liberal amounts of milk, fresh vegetables and fruits, admits of very little danger of ''deficiency diseases, " but when fine cereal foods and much meat form a large part of the diet, the problem is sure to arise in one of its many forms. While the effect of long storing and long cooking of foods (as in canning) varies, it should be remembered that in many cases the tendency is to reduce the vitamin content of the food and therefore to lessen its efficiency. It is a wise rule to follow that some fresh, uncooked food — fruit or vegetable — be eaten every day. VII. Roughage refers to the insoluble and therefore indigestible part of certain foods. This material, which exists in all vegetable foods in their natural condition, forms the framework and covering of the various parts. Here, again, modern methods of preparation reduce the natural value of foods by the removal, in part or entirely, of those substances which stimulate the movements of the digestive tract and therefore help to keep it in a healthy condition. The chief sources of roughage are: Vegetable foods. Leaf and stalk vegetables — fibrous framework. Root vegetables — fibrous material throughout and outer skin. Cereals — bran covering. Fruits — fibrous framework and skin. Summary. A study of the facts which have been enumerated emphasizes the importance of a diet which contains 1. foods in their natural state — fruits, vegetables and cereals. 2. a liberal use of milk and eggs — meat is not of equal importance. 3. plenty of water. B.— PRINCIPLES UNDERLYING THE PLANNING OF DIETS. L Buying of Food. Since, at the present time, the largest expenditure of the income is for food, a safe and satisfactory return, in terms of health for money spent, can be hoped for only when a proper distribution is made. The following apportionment may serve as a guide : TABLE I.— FOOD BUDGET. Percentage of money allowed for food Kind of food purchased. Distribution. About 25 to 30 Sweet foods. Sugar, candy, etc., 4 to 8%. Cereals and cereal products. Breads, cakes, cereals, 12 to 15%. Starchy vegetables. Vegetables, 4 to 8%. About 15 to 20. . . . Leafy vegetables. Fruits. About 20 to 25. . . . Milk. Butter.

Canadian cook book