«To meet iron allowance. one large or two small servings of liver or other organ meats should be served each week for sixty 7Th« nutritive content of the weekly food quantities a man and woman years or over were based on the National Research Council ' 3 recommended daily allowances for the sedentary man and woman. [23] Table VI • Handy Guide to Your Food Groups 1 What’s in Each Group How to Figure Servings Milk Use at least this much every day: For a child, 3 to 4 cups; an expectant Fresh, evaporated, dried, or as cheese, buttermilk, cream, or ice cream. mother, 4 cups; a nursing mother, 6 cups; other adults, about 3 cups. (A quart of fluid milk makes 4 cups.) The following can be counted the same as a quart of fluid whole milk: 17 ounces (by weight) evaporated milk. 1 quart skim milk and 1^ ounces (3 tablespoons) butter. 5 ounces (about 3 pound) American cheese. Potatoes, Sweet Potatoes Serve 11 or 12 times a week by low-cost plan; 9 or 10 times by moderate- cost plan. One pound makes 3 or 4 servings. Dry Beans and Peas, Nuts Including soybeans and soya products, cowpeas, lentils, pea¬ nut butter. Serve 3 or 4 times a week by low-cost plan; 1 or 2 times by moderate-cost plan. One pound (2 cups) of dry beans or peas equals 5 to 6 cups when cooked and makes 8 to 10 servings. Citrus Fruit, Tomatoes Oranges, grapefruit, tanger¬ ines, other citrus fruit, and to¬ matoes . . . fresh or canned. Serve at least this often: A child under 4, once a day; an expectant mother, 6 or 7 times a week; a nursing mother once or twice a day; others in the family, 4 or 5 times a week. Number of servings to the pound: Fresh oranges or grapefruit “as is” or juiced — 2 to 3. Canned oranges or grapefruit in sections or as juice — about 4. Fresh tomatoes — 3 to 4. Canned tomatoes, whole or as juice — about 4. There’s more vitamin C in citrus fruit than in tomatoes. So, if you use all tomatoes, use half again as much as the weekly list recommends. Green and Yellow Vegetables Many kinds . . . such as col- lards, kale, spinach, other greens, cultivated and wild . . . carrots, peas, okra, green asparagus, broc¬ coli, pumpkin, snap beans, yel¬ low squash, green cabbage. Serve 6 or 7 times a week by low-cost plan; 12 times by moderate-cost plan. Number of servings to the pound: Kale, spinach, fresh peas or lima beans, pumpkin, yellow squash — 2 to 3. Head lettuce, red or green peppers — 5. Leaf lettuce, raw salad greens — 8. Canned or frozen limas, green snap beans, peas, carrots — 4. Other Vegetables, Fruit Beets, cauliflower, cucum¬ bers, corn, onions, sauerkraut, turnips, apples, bananas, berries, peaches, rhubarb, dried fruits — all the vegetables and fruits not included in other groups. Serve 8 or 9 times a week by low-cost plan; 12 or 13 times by moderate- cost plan. One pound of fresh fruit and vegetables makes 3 to 4 servings. One pound of dried fruit makes about 10 servings. bureau of Human Nutrition and Home Economics, Family Food Plans , AWI-78. United States Depart¬ ment of Agriculture, May, 1948. (Out of print.) [24] / Table VI • Handy Guide to Your Food Groups What’s in Each Group How to Figure Servings Eggs * Serve 4 or 5 a week for each person by low-cost plan; 5 or 6 by moderate- cost plan. Use eggs more liberally if you have your own hens, or when eggs are cheap.

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To meet iron allowance. one large or two small servings of liver or other organ meats should be served each week for sixty The nutritive content of the weekly food quantities a man and woman years or over were based on the National Research Council ' 3 recommended daily allowances for the sedentary man and woman. [23] Table VI • Handy Guide to Your Food Groups 1 What’s in Each Group How to Figure Servings Milk Use at least this much every day: For a child, 3 to 4 cups; an expectant Fresh, evaporated, dried, or as cheese, buttermilk, cream, or ice cream. mother, 4 cups; a nursing mother, 6 cups; other adults, about 3 cups. (A quart of fluid milk makes 4 cups.) The following can be counted the same as a quart of fluid whole milk: 17 ounces (by weight) evaporated milk. 1 quart skim milk and 1^ ounces (3 tablespoons) butter. 5 ounces (about 3 pound) American cheese. Potatoes, Sweet Potatoes Serve 11 or 12 times a week by low-cost plan; 9 or 10 times by moderatecost plan. One pound makes 3 or 4 servings. Dry Beans and Peas, Nuts Including soybeans and soya products, cowpeas, lentils, pea¬ nut butter. Serve 3 or 4 times a week by low-cost plan; 1 or 2 times by moderate-cost plan. One pound (2 cups) of dry beans or peas equals 5 to 6 cups when cooked and makes 8 to 10 servings. Citrus Fruit, Tomatoes Oranges, grapefruit, tanger¬ ines, other citrus fruit, and to¬ matoes . . . fresh or canned. Serve at least this often: A child under 4, once a day; an expectant mother, 6 or 7 times a week; a nursing mother once or twice a day; others in the family, 4 or 5 times a week. Number of servings to the pound: Fresh oranges or grapefruit “as is” or juiced — 2 to 3. Canned oranges or grapefruit in sections or as juice — about 4. Fresh tomatoes — 3 to 4. Canned tomatoes, whole or as juice — about 4. There’s more vitamin C in citrus fruit than in tomatoes. So, if you use all tomatoes, use half again as much as the weekly list recommends. Green and Yellow Vegetables Many kinds . . . such as collards, kale, spinach, other greens, cultivated and wild . . . carrots, peas, okra, green asparagus, broc¬ coli, pumpkin, snap beans, yel¬ low squash, green cabbage. Serve 6 or 7 times a week by low-cost plan; 12 times by moderate-cost plan. Number of servings to the pound: Kale, spinach, fresh peas or lima beans, pumpkin, yellow squash — 2 to 3. Head lettuce, red or green peppers — 5. Leaf lettuce, raw salad greens — 8. Canned or frozen limas, green snap beans, peas, carrots — 4. Other Vegetables, Fruit Beets, cauliflower, cucum¬ bers, corn, onions, sauerkraut, turnips, apples, bananas, berries, peaches, rhubarb, dried fruits — all the vegetables and fruits not included in other groups. Serve 8 or 9 times a week by low-cost plan; 12 or 13 times by moderatecost plan. One pound of fresh fruit and vegetables makes 3 to 4 servings. One pound of dried fruit makes about 10 servings. bureau of Human Nutrition and Home Economics, Family Food Plans , AWI-78. United States Depart¬ ment of Agriculture, May, 1948. (Out of print.) [24] / Table VI • Handy Guide to Your Food Groups What’s in Each Group How to Figure Servings Eggs * Serve 4 or 5 a week for each person by low-cost plan; 5 or 6 by moderatecost plan. Use eggs more liberally if you have your own hens, or when eggs are cheap.

Foods, their selection and preparation