The practical cookbook

must know their chief sources. Carbon, hydrogen, and oxygen are present in all foods, while nitrogen and sulphur are found in all protein, so these are easily supplied in the diet. A liberal supply of milk, eggs, and cheese will furnish calcium and phosphorus, the latter being also abundant in whole grains and vegetables. Sodium is largely used, being one of the ingredients of common salt and also being found in many vegetables. Chlorine is supplied by common salt. Vegetable foods, especially spinach and prunes, are valuable sources of iron, while entire wheat contains both iron and magnesium, which is also present in cocoa, chocolate, dried beans, almonds, walnuts, peanuts, and oatmeal. Dried beans and peas, figs, dates, prunes, raisins, cocoa, and most acid fruits furnish a relatively large amount of potassium. For further assistance in arranging a family dietary, the food values given for each group of recipes may be consulted. No one meal need include all the foodstuffs if all are represented in the menus for the day. It is likewise true of the daily caloric need that a slight lack on one day may be made up by a corresponding increase on the next. The menus which follow may be modified to suit the needs of one or more individuals. By way of contrast with the wellbalanced meals are given three examples of meals containing an excess of the food principle indicated, in the hope that they may assist in the avoidance of such mistakes. Well-Balanced Menus Breakfast Stewed prunes Rolled oats . Milk Sugar . Toast ... Butter Coffee Cream Sugar Luncheon or Supper Creamed haddock Toast Rice muffins Butter Cocoa Whipped cream Beet greens Baked apple Sugar Dinner Tomato soup Croutons Bread Butter Roast pork Apple sauce Apple Sugar 3 hp. tb. J-c. itb. Tm^ Menu I (Cont:mubd) A-o.»T Calor:i» 1 tb. 2 si. I tb. 2 hp. tb. Boiled onions I2S Butter Butter Snow pudding 169s Menu II Amount Calories Breakfast Banana Shredded-wheat biscuit Milk Sugar- I tb. I tb. itb. 4tb. I tb. ioz. itb. 2 leaves I tb. I tb. SO SO Butter Coffee Cream . Sugar - Luncheon or Supper Cream-of<elery soup Cheese crackers Cheese Butter Potato salad Potato . Lettuce so SO SO I7S Baked caramel custard ISO Menu II (Continued) Amount Calories Dinner Cream of green peas . - I c, 1 tb. 2 si. 4 hp. tb. 4 hp. tb. 1 sL itb. 2 leaves 2tb. 2 hp. tb. 4tb, ISO SO Butter Gravy Baked spaghetti and tomato Spinach Bread 'SO 5° Orange .... " Grapenuts " . . Milk .... Rolls (white) . . Butter . . . Creamed salt fish Coffee .... Mbnu III (Continued) Lumheon or Supper Creole beans Tomato sauce Nut bread Butter Cabbage (shredded) French dressing Fruit macedoine Dinner Com soup Duchess crusts Bread Butter Round steak Creamed potatoes Buttered beets Butter String beans Butter Bread (whole-wheat) Butter Baked Indian pudding 3 hp. tb. 2 hp. tb. itb. Mb. 2 hp. tb. Poorly Balanced Menus Excess of Protein Pea soup Whole-wheat crackers Roast beef Macaroni Dried Lima beans Whole-wheat bread Baked custard Crackers and cheese £xcess of Starch and Sugar Com soup Browned crackers Roast turkey Mashed white potatoes Sweet potatoes Green peas Cranberry sauce White bread Baked rice pudding Excess of Fat Oxtail soup Fried croutons Liver and bacon Creamed potatoes