Food and freedom

Fruit, cereal, milk or cream, bread in some form, with coffee or milk or cocoa, is always a good break- fast. More or less of this, or selections from this, may be eaten, according to need. Eggs or fish may be added in the case of growing boys and girls where special protein nourishment is required, or sometimes in cases where an active day begins early in the morning, with heavy work to be accomplished FOOD AND FREEDOM out of doors before noon. Dishes combining cereal and eggs — such as oatmeal muffins or spoon corn- bread — are often practical and economical. Nourishing sandwiches with lettuce, or fresh fruit, served with tea, milk, cocoa, or a fruit beverage make a good lunch or supper. A cream or bean soup, or chowder, with rolls and butter, is a good substitute — with fruit and a cookie added for fun and a relish. Salad, with biscuits or muffins, fol- lowed by a light dessert, offers other possibilities. Meat or fish, one or two green vegetables, one starchy vegetable, bread and butter, and a simple dessert are normally the rule for a good dinner. For economy, such combination dishes as stews, soy beans and rice, samp and cheese, with coarse bread and butter, followed by salad or a fruit pudding or dessert, may be substituted. Soup is sometimes desirable, but not essential; if the dinner is substantial, and soup is served, it should be a thin, clear soup; thick soups can be so made and served that they furnish complete meals in themselves. A dessert should be estimated as part of the nour- ishment of a meal, not as an extra that does not count. A substantial dinner should be followed by a very light dessert — such as fresh fruit, fruit salad, or a simple ice. A light dinner may be completed with a nourishing dessert — such as rice pudding, custard, fruit shortcake, steamed raisin pudding; this is frequently an economical method of "stretching" a dinner somewhat lack- ing in quantity or nourishment. PLANNING THE MEALS 83 A dinner of two or three courses, properly planned and nicely served, can supply all the food and esthetic satisfaction required; more courses than this are usually unnecessary, and frequently im- ply overfeeding. In planning meals the following system may be helpful : I . Consider family needs: Number in family, age of each, normal weight, activity, physical condition. Estimate approximately total amount of food required daily. ^ Note type of food and dishes — according to individual need, and season of the year — best fitted to supply this required amount of food: Note what staple or essential foods are re- quired; allow, if possible, one quart of milk a day for each child, and from one-half to one pint for each adult; do not exceed 3 ounces of fat, and approximately 2 ounces of sugar per capita; ^ use a variety of flours and cereals. Do not overlook the importance of fresh food, or some raw food, and the general regulating value of fruits and green vegetables. With some hot weather exceptions, at least one hot dish at a meal is desirable. ^ See chap, v, pp. 62-71. 2 See The Food Problem, Kellogg and Taylor, chaps, v, vi, vii. 84 FOOD AND FREEDOM Do not use the same food twice at one meal. Food eaten between meals should be estimated as part of the regular allowance. 2. Consider the food supply: