Foods and home making

TWO average AMERICAN DIETARIES Milk, Eggs, Vegetables, Mext , Potato, Coffer, Graham Brco.d and batter. White Bread.Butter substitute. Figure 79. Two White Rats Showing the Effect of Different Foods This illustration shows the value of milk, eggs, vegetables, whole grains, and butter. These foods are all rich in vitamins and mineral matter. Whole grains contain more minerals and vitamins than fine white flour. Butter con- tains more vitamins than butter substitutes. Some of the latter contain none at all. Of course, all the other foodstuffs in these foods are needed for health. Do you select the right food at your school cafeteria? If you eat your lunch at school and your school has a cafeteria or lunch room, you have the opportunity of selecting the kind of food that will help make you feel right and act right. It is possible for you to choose foods that will help make you well and strong. In your school lunch room you will doubtless find soup containing milk or vegetables or both. You have just learned how well one white rat grew when his diet contained milk and vegetables. On page 65 you learned something about the great value of milk Lunch at School — The Box Lunch 223 as a food. Vegetables also are invaluable foods. We need to eat vegetables every day. It appears then that a vegetable soup or a soup containing milk (often called a cream soup ) would be a good food to select at the school luncheon. In addition to soups, you will find vegetables at your school lunch counter. Potatoes are perhaps the most commonly used vegetable. Potatoes are good for us, but we also need other kinds of vegetables, such as carrots, cabbage, spinach, string beans, and peas. We should make it a rule to eat vegetables other than potatoes every day . Raw vegetables , as well as cooked vegetables, are wholesome foods. On the school lunch table you will find salads. Un- cooked vegetable in the form of lettuce usually forms a part of a salad. (You were told previously that lettuce was a valuable food ; see page 136.) Raw cabbage and carrots also are used in some salads. Fruits, about whose value as a food you have learned, are used in salads. Salads, then, are good foods to select for luncheon. Of course bread and sandwiches may be bought at your school lunch counter. Whole-wheat bread contains more mineral matter than white bread. It is mainly for this reason that whole-wheat bread is to be preferred to white bread. Whether you should choose meat for your luncheon depends upon what you have for the evening meal. If the evening meal is the largest meal of the day, you probably will have meat for that meal. For most persons it is well not to eat meat more than once a day. Cottage cheese, macaroni and cheese, or some other cheese dish or an egg dish may be considered as a substitute for meat. If you eat your largest meal at noon but do not care to eat meat, a meat-substitute makes a good choice. Most persons like something sweet at the close of luncheon or dinner. We call such a food a dessert. Fruits contain sugar and make wholesome desserts. An apple, an orange, or a dish 224 Luncheon or Supper NAME. of cooked fruit is usually on the school lunch counter. These foods are excellent desserts. Custards, rice, tapioca, and fruit puddings also are wholesome desserts.