To show that it is not necessary to provide a large variety at one meal in order to supply the needs of the body, we may say that if breakfast No. i consisted of only the three first items, — milk, oatmeal, and prunes, — it would provide practically all the kinds of substance* needed by the body. The oatmeal and the milk supply building material (protein); the milk or cream supplies fat; the milk and the prunes contain sugar; and the oatmeal furnishes starch. These last three — fat, sugar, and starch — are heat and energy foods. Prunes are rich in iron and potassium, and provide a needed bulk; while the milk and the oatmeal furnish lime and phosphorus, all of which are essential ingredients for the making of a well balanced dietary. Milk and cream are also rich in es- sential vitamine. The accompanying table gives the proportion of food elements in some of our most common foods. By a little study of the composition of various food materials, one can soon become suffi- ciently intelligent along this line to keep the diet properly balanced. 89 TABLE OF FOOD COMPOSITIO> PORTION CONTAINING WT. OP NAME 100 CALORIES 100 C. Approximately Ounces i Apple Sauce ordinary servinp- . i •? f PER CENT OF Car- bohy- 3rotein Fat drates 2 5 93 3 7 90 6 94 5 5 90 21 18 61 15 48 37 2 23 75 12 16 72 14 2 84 13 6 81 16 3 81 •5 99-5 34 12 54 19 10 71 6 94 10 34 56 II i 88 13 10 77 76 8 16 100 14 15 71 19 52 29 37 7 56 ii 2 87 i 99 2 91 7 IOO 4 2 94 20 63 17 4 7 89 23 27 50 6 87 7 ii i 88 10 I 89 12 7 81 14 33 53 10 15 75 IOO IOO 15 16 69 15 5 80 9 21 "70 Apples, raw 2 apples ... . 7 1 Apricots, cooked .... Bananas large serving 46 i large •J C Beans, baked small-sized dish 26 Beans, string 5 servings . . 166 Beets 3 servings . . . 87 Bread, corn small square I 7 Bread, rye 2 small slices . . I A Bread white ordinary thick slice. 2 small slices • 1.3 1.4 Bread, whole wheat.. Butter small pat 44 Buttermilk . . . i/4 glasses 0 7 Cake, sponge small piece 2.C. Cantaloupe ordinary serving . . . 2 servings . . 8.6 =18 Carrots .... Corn Flakes ordinary bowl 07 Corn sweet ordinary serving . . . small serving . 3.5 . i.i Cottage Cheese Grape Juice small glass 4 2 Macaroni, cooked . . . Milk, whole ordinary serving small glass 3-85 . 4.0 Milk skimmed \}/2 glasses . . .' . 0 4 Hominy, cooked .... Honey large serving . 4.2 4 teaspoonfuls i o<; Olives, ripe 7 olives I ^ Orange Juice I teacup ful 66 Peaches 2 medium size 4 7 Peanuts about 26 62 * Pears i large C.4. Peas, green I serving . 1. Pecan Nuts about 8 46 Potatoes, baked .... Rice, cooked i large • ^.

AI-modernized reading of the original text

To show that it is not necessary to provide a large variety at one meal in order to supply the needs of the body, we may say that if breakfast No. i consisted of only the three first items, — milk, oatmeal, and prunes, — it would provide practically all the kinds of substance* needed by the body. The oatmeal and the milk supply building material (protein); the milk or cream supplies fat; the milk and the prunes contain sugar; and the oatmeal furnishes starch. These last three — fat, sugar, and starch — are heat and energy foods. Prunes are rich in iron and potassium, and provide a needed bulk; while the milk and the oatmeal furnish lime and phosphorus, all of which are essential ingredients for the making of a well balanced dietary. Milk and cream are also rich in essential vitamine. The accompanying table gives the proportion of food elements in some of our most common foods. By a little study of the composition of various food materials, one can soon become sufficiently intelligent along this line to keep the diet properly balanced. TABLE OF FOOD COMPOSITION PORTION CONTAINING WT. OP NAME 100 CALORIES 100 C. Approximately Ounces i Apple Sauce ordinary servinp- . i •? f PER CENT OF Carbohy- 3rotein Fat drates 2 5 93 3 7 90 6 94 5 5 90 21 18 61 15 48 37 2 23 75 12 16 72 14 2 84 13 6 81 16 3 81 •5 99-5 34 12 54 19 10 71 6 94 10 34 56 II i 88 13 10 77 76 8 16 14 15 71 19 52 29 37 7 56 ii 2 87 i 99 2 91 7 IOO 4 2 94 20 63 17 4 7 89 23 27 50 6 87 7 ii i 88 10 I 89 12 7 81 14 33 53 10 15 75 IOO IOO 15 16 69 15 5 80 9 21 "70 Apples, raw 2 apples ... . 7 1 Apricots, cooked .... Bananas large serving i large •J C Beans, baked small-sized dish Beans, string 5 servings . . Beets 3 servings . . . Bread, corn small square I 7 Bread, rye 2 small slices . . I A Bread white ordinary thick slice. 2 small slices • 1.3 1.4 Bread, whole wheat.. Butter small pat Buttermilk . . . i/4 glasses 0 7 Cake, sponge small piece 2.C. Cantaloupe ordinary serving . . . 2 servings . . 8.6 =18 Carrots .... Corn Flakes ordinary bowl Corn sweet ordinary serving . . . small serving . 3.5 . i.i Cottage Cheese Grape Juice small glass 4 2 Macaroni, cooked . . . Milk, whole ordinary serving small glass 3-85 . 4.0 Milk skimmed \}/2 glasses . . .' . 0 4 Hominy, cooked .... Honey large serving . 4.2 4 teaspoonfuls i o<; Olives, ripe 7 olives I ^ Orange Juice I teacup ful Peaches 2 medium size 4 7 Peanuts about 26 62 * Pears i large C.4. Peas, green I serving . 1. Pecan Nuts about 8 Potatoes, baked .... Rice, cooked i large • ^.

Science of food & cookery