Foods and home making

Hot Main Dish Vegetable Bread and Butter Salad or Dessert Beverage When you were studying about selecting your lunch at the school cafeteria, it was suggested that soup, vegetables, whole- wheat bread and butter, fruit, and milk or cocoa would make a wholesome lunch. Following Plan I, state how milk, fruit, and vegetables may be used. Do the same for Plans II and III. Plan three luncheons or suppers suitable for yourself, following the three plans given in the foregoing. What is a calorie ? How many do you need daily ? Do you weigh what you should ? If you are under or over weight it may mean that you are eating too little or too much food. How shall we measure the food we eat to find out whether we are eating the right amount? One way is to count calories. What are calories ? Let us find out : We have learned that three of the nourishing substances y found in foods — carbohydrates, fats, and proteins — oxidize or “burn” in the body; they give us energy or heat. These materials in our foods are valuable in part because they give us energy and make us warm. The amount of heat any food gives to the body is measured in calories. The calorie measures quan- tity of heat. Just as one inch measures a certain length and one pound measures a certain weight, the calorie measures a certain amount of heat. Imagine a pint of water in a saucepan. The temperature of Luncheon or Supper Menus — Calories 329 the water we shall suppose is 6o° F. Then think of this pint of water being placed on a burner and heated until its temperature is 64° F. About 1 calorie of heat would have been applied to the water. A calorie may be defined as the quantity of heat required to raise 1 pint {or pound) of water about 4 degrees F. From the following table you can learn how many calories the food you eat each day should yield : 1 Age in Years Calories Each Day Boys Girls Under 2 900-1200 900-1200 2-3 1000-1300 980-1280 3-4 1 1 00- 1 400 1060-1360 4-5 1200-1500 1 I 40- I 440 5-6 1300-1600 1220-1520 6-7 1400-1700 1300-1600 7-8 1500-1800 1380-1680 8-9 1600-1900 1460-1760 9-10 1700-2000 1550-1850 io-ii 1900-2200 1650-1950 11-12 2100-2400 1750-2050 12-13 2300-2700 1850-2150 13-14 2500-2900 1950-2250 14-15 2600-3100 2050-2350 15-16 2700-3300 2150-2450 16-17 2700-3400 2250-2550 How can you count your calories? Scientists have realized how important it is to know what food does when it is in the body. They have done some very careful experimenting with delicate apparatus to find how many calories foods yield. The number of calories that one serving of a food will produce has been estimated from the scientific experimenting. For example : 1 From Food Allowances for Healthy Children by L. H. Gillett, by the courtesy of the New York Association for Improving the Condition of the Poor. 330 Luncheon or Supper \ pint whole milk (8.5 oz.) 170 calories | cup cooked spinach (5.2 oz.) 25 calories 1 medium orange (7.1 oz.) 75 calories 1 slice white bread (3 X 3* X £ in.) (.7 oz.) 50 calories 1 slice Graham bread (3^ X 2 X f in.) (.5 oz.) .... 33 calories 1 pat or x tablespoon butter (.5 oz.) 100 calories The calories produced by one serving each of foods commonly eaten are arranged in a table in the appendix, pages 600-609. Refer to the table often as you plan meals and study about foods. A luncheon menu, according to Plan I, page 328, is :