Food and freedom

Since dinner is the most important meal, includ- ing, as it normally does, at least half of the daily food required, it should be planned first, and the balance of the nourishment required then divided, approximately, between breakfast and lunch or supper. Moreover, the food served at dinner will largely determine the kind of food needed for breakfast and supper or lunch. Not more than one food or dish rich in protein- meat, fish, eggs, beans, cheese (when used as a main ^ See chap, v, pp. 69, 70. 8o FOOD AND FREEDOM dish) — should be served at one meal; it is better, perhaps, in a majority of cases — particularly for adults who do not need food for body growth — to serve only one *' protein-rich" food a day, and to have one or two entirely *' meatless" days a week. There is protein enough in bread, cereals, milk, nuts to supply what may be needed by the body on those days when ''meats" are omitted entirely. At every meal either fruit in some form, or a green vegetable, should be served as regulating material. "Fuel foods" — breads, cereals, potatoes, sweets — served as required will supply the balance of the nourishment. Some "color" and "flavor" should also be included in every meal. All meals which must cover the feeding of both children and grown people require special thought and most careful planning. Very young children must, of course, be specially provided for; they require different food, served at different times and in different quantities. ^ School boys and girls also require careful, regular feeding; they need, urgently, the food materials which growth and development are constantly exacting, and can use more food — although it must be wisely selected — than adults. ^ All children require easily digested foods that are not stimulating or highly seasoned. Children re- ^ For advice and practical help, see: "Food for Young Children," Farmers' Bulletin 717, United States Department of Agriculture. Also, Feeding the Family, Rose, chaps, v, vi, vii. 2 Feeding the Family, Rose, chap. ix. Nutrition and Diet, Hall, chap. xi. "School Lunches," Farmers' Bulletin 712, United States Department of Agriculture. PLANNING THE MEALS 8i quire particularly the elements of growth found in fresh foods, milk, eggs, real butter, cream; also fresh fruits and green vegetables, well-cooked cereals, and well-baked, dry breads; they should not have tea or coffee, fried foods, or pastry. A quart of pure, whole milk a day is a safe and wise foundation for a child's diet through and even beyond the twelfth year; it insures "balanced protein," as well as lime for body-building, and the desired amount of butter fat; this milk may be taken as a beverage or in combination with cereals, in cream soups or in simple desserts. If this amount is not practical for any reason, at least a pint, if possible, should be provided. A quart, however, is particularly necessary for children under six years. (See chap. iv. pp. 46-49.) Unless the value of a careful diet is recognized, one can scarcely expect a child to grow into creditable manhood or womanhood. The un- happy results of irregtilar habits and poor food are not always apparent at once, but the hurt of unwise feeding is bound to come — some day, just as surely as the health and strength and joy from proper feeding are also bound to come.