Cream. About 20 to 25. . . . Meat. Meats and fish, 10 to 15%. Meat substitutes, as eggs, Eggs, 5 to 7%. cheese, nuts. Cheese and nuts 3 to 5%. About 5 to 10 Fats and oils. Condiments. FOOD AND ITS USE 7 How to Practise Economy. 1. Use milk freely. One quart of milk for each child and one-third to one-half as much for each adult, is an economical expenditure. 2. Use meat sparingly. For the average person, meat once a day is quite sufficient and all that is wise. Learn to use cheap cuts of meat which equal and sometimes exceed more expensive cuts in the amount of nutriment provided. 3. Use meat substitutes. Milk is always a cheap sub- stitute; cheese and nuts may be used to advantage; eggs, when not too expensive. 4. Use plenty of fruits and vegetables. Tomatoes (fresh or canned) and cabbage (of the leafy vegetables) are among the protective foods and are cheap enough to be a profitable purchase at any season, and therefore available to all. 5. Use bread and other cereal foods freely. These are the cheapest sources of energy, but their use should not exclude vegetables and fruits; (bread is not a complete sub- stitute for potatoes). Mistakes in the purchase of food are made when 1. much money is spent on cakes, pastry, jellies, jams, candy and high-priced ready-to-serve foods. 2. foods are bought out of season. 3. expensive cuts of meat are used. II. Selection of Food. The selection and preparation of foods should be considered one of the most important duties one may be called upon to perform — a duty which should not be assumed without an intelligent understanding of those principles which make for health and physical well-being. , 1. Make the "protective" foods (milk, fruits and veget- ables) the basis around which other foods are grouped; select foods from each group as given in Table III. 2. Include some laxative foods in every meal — foods containing roughage, fat or oil, vegetable acids. C.R.— 2 8 CANADIAN COOK BOOK 3. Include some hard food in every meal, in order to exercise the teeth. Exercise, in all cases, increases circula- tion and a more complete distribution of the nutrients of food. Mastication of crisp, firm food plays an important s part in the formation of teeth of good structure and en- during qualities. 4. Select foods suitable to the season of the year, the age of those being served, and the work which is carried on. Mistakes are made when 1. time is spent in the preparation of elaborate dishes, except for occasional serving. 2. over-rich food is used. 3. too great a variety is included in a single meal; simple meals are much more easy of digestion than those which are complex. Variety may be achieved by (a) using a variety of foods from day to day and from week to week. (b) preparing an amount sufficient for the meal in order to avoid many ''left-overs." (c) preparing foods in different ways — for example, potatoes and apples admit of a great variety of methods of preparation, with very little difference in time and material required. (d) making use of foods when in season. (e) developing the natural flavor of the food rather than depending upon added flavorings, as spices, which with continued use become tiresome and uninteresting. III. Quantity of Food.

AI-modernized reading of the original text

Cream. About 20 to 25. . . . Meat. Meats and fish, 10 to 15%. Meat substitutes, as eggs, Eggs, 5 to 7%. cheese, nuts. Cheese and nuts 3 to 5%. About 5 to 10 Fats and oils. Condiments. How to Practise Economy. 1. Use milk freely. One quart of milk for each child and one-third to one-half as much for each adult, is an economical expenditure. 2. Use meat sparingly. For the average person, meat once a day is quite sufficient and all that is wise. Learn to use cheap cuts of meat which equal and sometimes exceed more expensive cuts in the amount of nutriment provided. 3. Use meat substitutes. Milk is always a cheap substitute; cheese and nuts may be used to advantage; eggs, when not too expensive. 4. Use plenty of fruits and vegetables. Tomatoes (fresh or canned) and cabbage (of the leafy vegetables) are among the protective foods and are cheap enough to be a profitable purchase at any season, and therefore available to all. 5. Use bread and other cereal foods freely. These are the cheapest sources of energy, but their use should not exclude vegetables and fruits; (bread is not a complete substitute for potatoes). Mistakes in the purchase of food are made when 1. much money is spent on cakes, pastry, jellies, jams, candy and high-priced ready-to-serve foods. 2. foods are bought out of season. 3. expensive cuts of meat are used. II. Selection of Food. The selection and preparation of foods should be considered one of the most important duties one may be called uabout to perform—a duty which should not be assumed withoutn intelligent understanding of those principles which make for health and physical well-being. 1. Make the "protective" foods (milk, fruits and vegetables) the basis around which other foods are grouped; select foods from each group as given in Table III. 2. Include some laxative foods in every meal — foods containing roughage, fat or oil, vegetable acids. 3. Include some hard food in every meal, in order to exercise the teeth. Exercise, in all cases, increases circulation and a more complete distribution of the nutrients of food. Mastication of crisp, firm food plays an important s part in the formation of teeth of good structure and enduring qualities. 4. Select foods suitable to the season of the year, the age of those being served, and the work which is carried on. Mistakes are made when 1. time is spent in the preparation of elaborate dishes, except for occasional serving. 2. over-rich food is used. 3. too great a variety is included in a single meal; simple meals are much more easy of digestion than those which are complex. Variety may be achieved by (a) using a variety of foods from day to day and from week to week. (b) preparing an amount sufficient for the meal in order to avoid many ''left-overs." (c) preparing foods in different ways — for example, potatoes and apples admit of a great variety of methods of preparation, with very little difference in time and material required. (d) making use of foods when in season. (e) developing the natural flavor of the food rather than depending upon added flavorings, as spices, which with continued use become tiresome and uninteresting. III. Quantity of Food.

Canadian cook book