One half cup of protein made up chiefly from that in the
milk, cereal, and egg for breakfast, meat or fish, and beans for
dinner, and smaller portions of protein in the cereal, bread,
milk, cheese, and other foods. These protein foods build
muscle and other tissues in our bodies and are necessary for
growth.
One half cup of fats made up of the cream, butter, fat of
meat, nuts, and oil. These foods keep us warm.
From four to six cups of the carbohydrates, chiefly made
up from the starch and cellulose in cereals, potatoes, bread,
puddings, cake and fruit, and the sugar we eat with our
cereal, cocoa, fruit, and in our candy, cake, and desserts.
These foods also keep us warm and make us strong and
90
PROPORTION OF FOOD STUFFS IN DAILY MEALS 91
active, ready to play hard and to work. All these carbo-
hydrates make us fat, if we eat too large a proportion of
them and do not exercise. To express it briefly, they give
us energy.
The amount of mineral matter taken daily we cannot
estimate, but generally we have all we need if we have a
variety of food. Mineral salts or ash build up the bones
and certain tissues like hair, teeth, and nails, and regulate
the body processes by keeping the blood and digestive
fluids in proper condition.
We take daily /rom two to three quarts of water; a small
portion of it in all our solid food and a large amount in milk,
fruit, and vegetables, and we should take at least six glasses
of clear water during the day.
This water and that which we have taken in the juices of
fruits and vegetables, with the mineral matter which they
contain, keep the blood clean and able to carry the nourish-
ment from the digested food to all parts of the body.
The cellulose which we take in fruits, vegetables, and
cereals, does not build up the body nor make us strong, but
it gives the bulk needed in the stomach and intestines while
other foods are being digested and absorbed.
By keeping this simple proportion in mind, we can under-
stand all that is necessary to know until we have time to
make special study of this subject. From it we learn that
when we eat eggs and meat at every meal we have had too
much protein, and if our dinner is potatoes, rice, and bananas,
or our supper mostly sugar and cream, we have eaten too
much carbohydrate.
One reason for grouping food stuffs in this way is because
each class of food, when eaten, has a certain effect on our
bodies. Some food stuffs do several things. Proteins, fats
and carbohydrates all keep us warm and help us work ; but
proteins alone make muscle and other tissue.
Protein therefore is the food stuff that we must have every
day in some form ; and fortunately we can find it in an inex-
pensive as well as in a costly form. Do not think of it only
as meat.
These food stuffs are not found alone except in a few
92 SCHOOL KITCHEN TEXTBOOK
cases but they are wonderfully mixed and are hard to
separate. They grow together; they are eaten together,
and therefore it is natural and right that we should study
them together.
While a knowledge of dietetics and its terms, such as cal-
ories, is desirable in an advanced course in cooking the home-
maker will find it advisable, when a special diet is needed, to
consult the physician ; it is only necessary to bear in mind
the rough principles of a balanced diet, for the average healthy
family.
Page 50
Presented as published in 1915. Historical recipes may not meet modern food-safety standards. Cook from the modern interpretation, not the original instructions.
AI-modernized reading of the original text
One half cup of protein made up chiefly from that in the milk, cereal, and egg for breakfast, meat or fish, and beans for dinner, and smaller portions of protein in the cereal, bread, milk, cheese, and other foods. These protein foods build muscle and other tissues in our bodies and are necessary for growth.
One half cup of fats made up of the cream, butter, fat of meat, nuts, and oil. These foods keep us warm.
From four to six cups of the carbohydrates, chiefly made up from the starch and cellulose in cereals, potatoes, bread, puddings, cake and fruit, and the sugar we eat with our cereal, cocoa, fruit, and in our candy, cake, and desserts. These foods also keep us warm and make us strong and
PROPORTION OF FOOD STUFFS IN DAILY MEALS 91
active, ready to play hard and to work. All these carbohydrates make us fat, if we eat too large a proportion of them and do not exercise. To express it briefly, they give us energy.
The amount of mineral matter taken daily we cannot estimate, but generally we have all we need if we have a variety of food. Mineral salts or ash build up the bones and certain tissues like hair, teeth, and nails, and regulate the body processes by keeping the blood and digestive fluids in proper condition.
We take daily /rom two to three quarts of water; a small portion of it in all our solid food and a large amount in milk, fruit, and vegetables, and we should take at least six glasses of clear water during the day.
This water and that which we have taken in the juices of fruits and vegetables, with the mineral matter which they contain, keep the blood clean and able to carry the nourishment from the digested food to all parts of the body.
The cellulose which we take in fruits, vegetables, and cereals, does not build up the body nor make us strong, but it gives the bulk needed in the stomach and intestines while other foods are being digested and absorbed.
By keeping this simple proportion in mind, we can understand all that is necessary to know until we have time to make special study of this subject. From it we learn that when we eat eggs and meat at every meal we have had too much protein, and if our dinner is potatoes, rice, and bananas, or our supper mostly sugar and cream, we have eaten too much carbohydrate.
One reason for grouping food stuffs in this way is because each class of food, when eaten, has a certain effect on our bodies. Some food stuffs do several things. Proteins, fats and carbohydrates all keep us warm and help us work ; but proteins alone make muscle and other tissue.
Protein therefore is the food stuff that we must have every day in some form ; and fortunately we can find it in an inexpensive as well as in a costly form. Do not think of it only as meat.
These food stuffs are not found alone except in a few
cases but they are wonderfully mixed and are hard to separate. They grow together; they are eaten together, and therefore it is natural and right that we should study them together.
While a knowledge of dietetics and its terms, such as calories, is desirable in an advanced course in cooking the homemaker will find it advisable, when a special diet is needed, to consult the physician ; it is only necessary to bear in mind the rough principles of a balanced diet, for the average healthy family.