True food values and their low costs

The call of Nature, however, is often un- heeded, and we find it necessary to exercise intel- ligence in selecting our food and adapting it in such a way as to counteract the efifects of a viola- tion of Nature's laws. But when we i > live these days, more than in days ■>me to think of it, ifa worth a great In these days people talk a great deal about the high cost of living. One of the principal reasons for a cost of living higher than in the past is the higher standard of living; that is, we eat better food, wear belter clothes, and so on. If we were to select a set of rules for scientific meal-planning, the most important one would be 10 TRUE FOOD VALUES founded upon the fact that we must find in our " food the necessary substances for the repairing of our bodies, and for the production of the energy through which work is performed. Food . substances, from this standpoint, are divided into; 1. Protein, which builds and repairs tissue. 2. Fat, which yields heat and energy. 3. Carbohydrates, which yield heat and en- | ergy, also. 4. Mineral water and ash, which aid ( tion and build bone. 5. Water, which aids all other food principles in their work to maintain the body. Protein is the most necessary of these sub- stances, and the most complicated. It is called by a different name in almost every food in which it is found. It is called albumen in eggs, casein in milk, and gluten in wheat. Chemical analysis tells us that the egg con- tains practically the same constituents as com I or wheat, but has a larger per cent, of protein. The only vital food distinction between a bushel of wheat and a bushel of eggs is that the eggs are more palatable and nutritious. Professor ! Sherman, of Columbia University, calls attention , AND THEIR LOW COSTS ii to the fact that lime starvation is becoming very common among the people of the United States. This is owing to their use of fine flour bread, which contains only one gram of lime to the pound, while whole- wheat bread contains four times as much. Lime is an important nutritive element, and is just as necessary as are carbohy- drates, fats, and proteins. Milk is considered as near a perfect food as we have. That is why infants thrive on it. It is not by itself strong enough food for an adult, as it contains too much water and not enough solid matter. It may be considered the best source of lime we have. The per cent, composi- tion of milk is : PER CENT. Mineral mailer .7 Protein 3.3 Fat 4. Carbohydrates 5. Water 8?. Total lOO One pint of milk weighs one pound; two glasses contain practically two hundred calories of food value. It is called a perfect food because it contains all the principals. The following is a list of food principals and some common foods under each : 12 TRUE FOOD VALUES PROTEIN CARBOHYDRATES Lean meat Flour Fish Sugar Eggs Starch Cheese Macaroni Dried peas Crackers Navy beans Rolled oats Cottage cheese Bread Sardines Cocoa Lobsters Potatoes Walnuts Almonds Dried beef Peas Peanuts Beans Fat Cod fish Lard Corned beef Butter Lean ham Olive oil Bacon Cottolene Currants Bacon Prunes Almonds Chocolate Chops Oat meal Olives Dried beans Gelatine Peaches The mistake is often made of serving foods containing the same value at the same meal. In serving fats, do not use too rich desserts. In serving lean meats, blend richer foods. In serving pork, use acid fruits, such as apples. Vegetables, such as beets, cabbage, and cauli- flower, may be used with potatoes. In serving pork, one starchy vegetable is suffi- cient. The cheapest and best food is that which fur- nishes the largest amount of nutriment at the least cost. AND THEIR LOW COSTS