True food values and their low costs

It is not a cookbook in any sense of the word, and the few tested recipes that are given are not original with the author, but have been tried in his family and not found wanting. W. S. B. 46348 CONTENTS TISSUE-BUILDERS. FuEL PRO- DUCERS. Food Values . . i The Proper Proportion of Food 7 The Energy Value of Meat . . 15 Diet and Health 21 Nearly Half a Man's Wages Goes for Food 25 "Predigested" and "Malted" Breakfast Foods .... 29 Eggs 35 False Economy 42 Shall We Eat Meat? ... 46 Food Experts. What Doctors Do Not Know 50 Olive Oil, the Pure.st Food Known 54 Vagaries 56 Easy Ways to Prevent Waste 59 Why Folks Grow Fat ... 63 Useful Hints 66 Flour. Yeast. Bread - - - 73 Something about Breads , . 81 H XVIIL Fish ■ XIX. Salads ^M XX, A Word about Potatoes. About ^M Spinach, About Cabbage CHAPTER XXIII. Cottage Cheese, continued XXIV. Milk in its various forms XXV. Cold Storage XXVI. Canned Foods XXVII. Pickles XXVIII. Poultry XXIX. Game XXX. Fish XXXI. Salads XXXII. XXXIII. XXXIV. XXXV. XXXVI. XXXVII. CONTENTS PAOB Sweet Peppers 120 Macaroni, Spaghetti, Vermicelli 123 The Use of Sour Milk . . . 126 Coffee as a Beverage . . . .129 Tea 132 ^The One-course Dinner . . .135 How TO Stew Meat. More Onecourse Meals : — Getting Your Money's Worth . .142 A Few Satisfying Drinks, Thirst-quenchers . . .155 Hints for Breakfast .... 161 Prunes v^. V^ 164 A Word about Chocolate . . 169 Diet in Constipation. In Dyspepsia 174 Skill in the Preparation of Food 178 Tested Recipes for Cake . . . 190 Desserts 199 How Food Frauds may be Frustrated 205 Tissue-builders. Fuel-producers. Food Values A man can regulate his health and strength and capacity to work, under ordinary circumstances, by giving proper attention to his diet. Every person, therefore, should be interested, if not concerned, in the questions, what to eat and how. As to the latter problem, how to eat, Mr. Horace Fletcher and others have done much valuable work in calling the attention of the laity to the necessity of thorough mastication and what it does in preparing food for further digestion. To give time to the chewing and grinding up of foods before swallowing them is a good investment for better health. "Fletcherism" also emphasizes the importance of encouraging the sense of taste. If allowed to choose freely without restriction, it will tend to be a guide in the selection of those foods which are most needed. We all know how the freshness and attractive appearance of food affect the appetite and the power to digest. What the eye sees, the ear hears, and the nose smells, all have an influence, either direct or indirect, on the digestion. The value of food depends on what it can furnish in material that builds up the body, and material that keeps the body going. It is necessary, then, to know something of the fundamental elements of food. These are of two kinds, tissue-builders and fuel-producers. The principal chemical elements of food are starch or sugar — which may be classed as carbohydrates — fats, water, proteids, or nitrogenous elements, and ash, or mineral constituents. The nitrogenous and mineral elements and water go into tissuebuilding. Fats, starches, and sugar furnish the great amount of fuel necessary to keep the body going. Acids and salts can hardly be said to belong to either of these classes, but they flavor food, stimulate the power of digestion, and aid absorption. These elements are found in widely varying proportions in the numberless cells that enter into the structure of the body. Of the solids we should look upon bone as largely mineral, and soft tissues as largely nitrogenous. Water percolates into all the cells and tissues of the body. The body tissues without water might be compared to a sponge before being soaked. ^