Use and preparation of food

C. The following foods are practically free from " the fat soluble A": Bolted flour, degerminatcd corn meal, polished rice, starch, sugar, and glucose. D. " Water soluble B " is found in practically all ordinary foods and in considerable amounts in milk, eggs, meat, cereals (when the whole grain is used), peas, beans, and lentils, 8. Unit of measurement for foods. — The unit of measurement for the fuel value of foods is the calorie which represents the amount of heat necessary to raise 1 kilogram of water 1° C. A gram of pure protein, starch, or sugar furnishes 4 calories; a gram of pure fat furnishes 9 calories, or two and one-fourth times as much. 9. Number of calories needed a day. — The amount of food needed varies with the age, size, weight, and muscular activity of the person. (See Unit X, Lesson 2.) A. For the average man (154 pouiuls) : per^day! At a sedentary occupation 2,000-2,800 Standing of walking 2,700-3,000 Doing modei'ate muscular work 3,000-3,500 At severe exercise 4,000-6,000 USE AND PREPARATION OF FOOD. 249 B. For tbe average woman (12S pounds) : Calories per day. At a sedentary occupation 2,000-2,200 Standing 2,200-2,500 Doing moderate muscular worli 2,500-3,000 10. Division of calories: A. Protein should supply about 10 to 15 per cent of the total num- ber of calories. B. Starches and sugars together may furnish about 60 per cent of the total number. Sugar may furnish 10 per cent or less. C. Fats should furnish about 30 per cent of the total number of calories. 11. There are no definite measures of the amount of mineral sub- stances or the amount of the two " dietary essentials " necessary. Since the}" appear in relatively small quantities in most foods, a well- mixed diet should be used to make sure of obtaining a sufficient quantity for proper nutrition. METHOD OF DEVELOPING LABOKATORT WORK. Have typical servings of the following foods shown with the num- ber of calories contained indicated (similar foods may be substi- tuted) : {a) Orange, grapefruit, apple, cabbage, lettuce, carrots, tomo- toes, corn. (Z>) Meat, fish, skim milk, cheese, eggs, peas, beans, nuts, (r) Corn bread, yeast bread, rolled oats, grape nuts, corn- flakes, rice, grits, potatoes. {d) Cane sugar, sorghum, maple sirup, corn sirup, honey, figs, dates, raisins. {c) Butter, oleomargarine, cream, vegetable oil, cooking fat. Have the women select the food for a day from the above, esti- mating the amount and keeping in mind that all groups should be I'epresented, without a preponderance from any one group, and that the members of the family must be considered in selecting the foods. Calculate the calories in the daj-'s food selected and sug- gest how they should be distributed among the meals of the day. Have the women suggest other combinations for criticism. REFERENCES. V. S. Department of Agriculture: Fanners' Bulletin 142. I'rinciples of Nutrition and the Nutritive Value of Food. Farmers' Bulletin 808. How to Select Foods ; What the Body Needs. Farmers' Bulletin 817. How to Select Foods ; Cereal Foods. Farmers' Bulletin 824. How to Select Foods ; Foods Rich in Protein. U. S. Department of Agriculture (in cooperation with Women's Committee, Council of National Defense) : The Day's Food in War and Peace. 550 USE AND PREPARATION OF FOOD. Lesson 4. Fuel Saving in Food Pretaration. AIM.