Evening Republican, Volume 59, Number 109, Rensselaer, Jasper County, 29 May 1917 — Page 3

How to Select Foods and Live Econornically

A day’s rations for father, mother, and three clwftm aged between three and twelve years—one aqd a half pound bread, one-fourth pound rolled gats; one-half pound rice; one heaping cupful sugar; one pound flour for use in cooking; two quarts milk; one pound beef; two eggs; four apples; four potatoes; one-third pound butter; good-sized head of lettuce.

'' " 1 HOW can the housekeeper tell whether ■■JI I or not she is providing the food I which her family needs and, is getM JE I—money she spends? Unfortunately, T’vvsvSSL the price she pays for food is no ; test of the nourishment it yields to | the body. Neither can hunger and 4 Its satisfaction always be relied on. A bulky diet of potatoes or bananas alone would soon make a person feel that he had eaten enough, but would not furnish all that the body needs. Evidently what a persorj who plans meals ought to know is what things the body needs in Its food and how these needs can be filled by the ordinary food materials. r ... - The Day’s Food. A man who does fairly hard muscular work would be likely to get the food which his body needs if supplied daily with such a combination of foods as the following: —• 1% pounds of bread, having about the same food value as 1 pound of such cereal preparations as wheat or rye flour, oatmeal, cornmeal, rice, etc. 2 ounces, or cup, of butter, oil, meat drippings, or other fat. 2 ounces, or % Cup, of sugar; or 1-3 cup of honey or sirup or an equivalent amount of other sweet. 1% pounds of food from the following: Fresh fruits and green or root vegetables. 12 ounces of food from a class which may be called “meats and meat substitutes ;” that iB, moderately fat meats, poultry, fish,' eggs, cheese, dried le™gumes (beans, peas, lentils, cowpeas, and peanuts). Milk alio' belongs among these foods, but because of the large amount of water it contains half a glass, or 4 ounces of it would be required to equal an ounce of any one of the others; A man who works hard out of doors all day probably would need more food than this, ami one who sits all day at his desk would Tieed less. The amounts given are suitable for a man who, like a salesman in a store, walks about more or less and does more or less of such work as lifting. A family consisting of a man and a woman who do moderately hard muscular work, and three children —say, between three and twelve years of nge—would get the food they require if supplied daily with: 4H pounds of bread, having the same food value as 3 pounds of wheat or rye flour, oatmeal, cornmeal or hominy, or rice; or about 2% po.unds of cereals and 5 or 6 medium-sized potatoes. cup of fat (butter or butter with oil, beef drippings. or other fat)—a weekly allowance of 2H to 3 pounds. A little more than 1 cup of sugar, or a weekly allowance of 4 pounds; or an equivalent amount of some other sweet. 4 pounds in all of fresh fruits and fresh or root vegetables. One of the two following, tha choice depending on the age of the children: k 3 quarts of milk and 1 pound of other foods taken from the meat and meat-substitute group. 2 quarts of milk and 1% pounds of other, foods taken from the ipeat and meat-substitute group. ■ In the combinations of food materials here described, bread and other preparations of cereals are used as freely as they can conveniently be without making the ration one sided or unattractive. Such cereal foods form a very wholesome and economical basis for the diet, whether the cereal is used as a breakfast dish, as flour or meal in bread and cakes, or in other ways. A diet equally 'nourishing and wholesome might be planned with less cereal, but this would make it necessary to increase the amount of the # more costly foods, such as meat, fruits, vegetables, and sweets. When cereals are used as largely as in the diet just described It is most important that they be made as attractive as possible. This means good bread, well-cooked and carefully salted breakfast cereals, and Inexpensive-but wellmade and seasoned cakes and puddings. Rice, macaroni, and hominy can often be made more appetizing and nutritious by combining with them small amounts of materials which are not so cheap and have more distinctive flavors. Among these are meat and cheese. and onion, tomato, and other seasoning vegetables. Examples of such combinations are rice and meat, meat pie, or meat with dumplings; macaroni and cheese; tomatoes cooked with bread crumbs or rice; and cereal and fruit puddings, or cereal and milk puddings. Food materials sqch as those shown in the pictures may be combined into three meals in many ways. The following meals are given, not because they are recommended above many others that might he used, but simply'to show that such foods can be combined into dishes auch as are commonly used in American honjes. SAMPLE MEALS FOR A FAMILY. (Man woman, and three small children.) Fruit pounds of fresh fruit (equivalent to 3 med-ium-sized oranges. 5 small apples, or a quart box of strawberries), or 3 or 4 ounces of dried fruits leouivalent to 10 <>r 12 dates or 4 or 5 flgs.) Cereal breakfast food, 4 ounces before being cooked, - I or about B 4 pints after it is cc ’° k i ed . Th * lent in food value in puffed or flaked, ready-to-eat cereals would be 5 or 6 eups. Wilk on cereals, % cup for each person. , “uglr on fruh, on cereal, of In coffee, 2* level tablespoons or 1% ouncea «- , Bread, 8 slices, or 8 ounces. Butter, 1% ounces, or 2% cubic inches. J An egg or 2 ounces of meat, fish, or poultry for i each oldef person, and a glass of milk for each young child. DINNER. [ Meat, or fish. % pound per grown person; or, tat 1 each child, an egg or a glass of milk. •../ Potatoes (5 medium sized), 1% pounds. - - 4 ■—*. . -• '-.y- 1 - ■ w ——7 7 ——- r--

The federal government wants to help the people solve their living problems by teaching them food values. Write to the If S, Department of Agriculture and ask for Fanners' Bulletin 808, is free

Another vegetable (turnips, spinach, corn, cauliflower, or other), 1 pound. , Bread, 8 slices, or 8 ounces. ♦ Butter, IV, ounces, or 2!4 cubic inches. „ Steamed-apple—(er-pther fruit) pudding.—(TngredL ents: Two cups flour, 2 tablespoons butter, % cup milk, 4 apples, 1 tablespoon sugar.) Sauce. (Ingredients: One-half cup sugar, I*4 tablesppons flour, ,2 teaspoons butter, % cup water, flavoring.) SUPPER. A gravy made out of 1 skim milk, % cup flour, 2 level teaspoons butter, ar-d 4 ounces salt or smoked fish (just enough for flavor). To this can be added the egg yolk left from Jhe frosting of the cake. (See below.) Rice, 8 ounces, or 1 cup, measured before being cooked. Bread, 8 slices, or 8 ounces. Butter, 1% ounces, or 2(4 cubic inches. One-half of a cake. (Ingredients for whole cake: One-fourth cup butter, *4 cup sugar, 1 egg, 14 cup milk, 114 cups flour, 2(4 teaspoons baking powder.) Frosting made with 1 egg white and % cup sugar. Flavorings and Condiments. —They are not absolutely needed hy the body, but may be very useful in making an otherwise unattractive diet taste good. Grouping Foods to Show Their Uses. Perhaps as easy_a_way as any to select the right foods is to group the different kinds according to uses in the body and then to make sure that all the groups are represented regularly in the meals. Fortunately no more than five groups need be considered: (1) Fruits and vegetables; (2) meats a nd'other protein-rich foods; (3) cereals and other starchy foods; (4) sweets, and (5) fatty foods. The materials under each of these heads Move their special uses. It will be helpful, therefore, for the housekeeper to form the habit of thinking of the many different kinds of food which she handles as grouped in some such way as the following: Group I—Fruits and vegetables, such as apples, bananas, berries, citrus fruits, spinach and other greens, turnips, tomatoes, melons, cabbage, green beans, green peas, green corn, and many other vegetables and fruits. Without - these the food would he lacking in mineral substances needed for building the body and keeping it in good working condition; in acids which give flavor, prevent constipa’tion, and serve other useful purposes; and in minute quantities of other substances needed for health. By giving bulk to the diet they make it more satisfying to the appetite. Group 2.—Meat and meat substitutes, or proteinrich foods: Moderately fat meats, milk, poultry, fish, cheese, eggs, dried legumes (beans, peas, lentils, cowpeas, peanuts), and some of the nuts. These are sources of awdmportant-body-building material, protein. In the case of children part of the protein food should always he-whole milk. Group 3.—Foods rich in starch: Cereals (wheat, rice, rye, barley, oats, and com) and potatoes (white and sweet). ' Cereals come near to being complete foods, and in most diets they supply more of the nourishment than any other kind of food. It is not safe, however, to live on cereals. The grains may be simply cleaned and partially husked before cooking, as In cracked whqat and Scotch oatmeal ; they may be ground into flour and used as the basis of breads, cakes, pastry, etc.; or they may, be partially cooked at the factory, as in many breakfast preparations; or they may be prepared in the form of such pastes as macaroni, noodles, etc. In all these forms t|iey furnish the body with the same general materials, though in different proportions. Group 4. —Sugar (granulated, pulverized, brown, nnd maple) .honey, molasses, si rnp and other sweets. Unless some of the fuel is In this form the diet is likely to be lacking in flavor. Group s,—Foods very rich in fat: Bacon, salt pork, butter, oil, suet, lard, cream, etc. These are Important sources of body fuel. Without a little of them the food would not be rich enough to taste good. _ Some food materials really belong to more than one group. Cereals, for example, supply protein as well as starch ; potatoes supply starch as well as the-mineral matters, acids, cellulose, and bodyregulating substances, for which they are especially valuable; and most meat supplies fat as well 'as protein. For the' sake of simplicity, however, each material is here grouped_according to the nutrient Tor which it is usually considered most valuable. f The.lists given below show some of the common food material arranged in these five groups. lit the housekeeper will consult them in planning meals until she has learned where each kind of food belongs, she will have taken the first step toward providing a diet which will supply all the food needs of her family. It will be only one step, to be sure, but ft should prevent two mistakes — that of serving meals that have not sufficient variety, and that of cutting down in the wrong places when economy .either of time or money is needed: ' GROUP 1 Foods Depended on for Mineral Matters, Vegetable Acids, and Body-Regulating Substances.

.bruits: Apples, pears, etc. Bananas - Berries • ; Melons Oranges, lemons, etc. Etc. » b>l

THE EVENING REPUBLICAN. RENSSELAER, IND.

Vegetables: Salads—lettuce, celery, etc. Potherbs or “greens” Potatoes and root Vegetables ’ . Green peas, beans; etc. Tomatoes, squash, etc. Etc. K ' " .1

Group 2—Foods Depended on for Protein.

Milk, skim milk, cheese, etc. Eggs. —Meat —— Poultry -

Group 3—Foods Depended on for Starch.

Cereal graine, meals, flours, etc. Cereal breakfast foods. _ Bread Crackers Macaroni and other pastes

Group 4 —Foods Depended on for Sugar.

Suggf MSlasses Sirups Honey

Group s—Foods Depended on for Fat.

Butter and cream Lard, suet, and other cooking fats

Thinking of foods according to the group to which they belong or according to the nutrient which they supply in largest amount _wtll_help the housekeeper to see whether In the meals she plans she has supplied all the different materials needed, especially whether there Is the necessary, though small, amount of tissue-building mineral matters and body-regulating materials (group 1), and of tissue-building protein (group 2)< When she has made sure that these are present, she may safely build up the bulk of the diet from whatever materials from the other groups that seem economical, wholesome, and appetizing. By means of this grouping she will lie reminded that meals consisting only .of cereal mush (group 3) served with butter (group 5) and sirup (group 4) would not he a complete ration, and would almost surely be Tacking in body-building material, because there are no foods from either, group 1 (fruits and vegetables) or group 2 (protein rich). It will become clear, also, that a school lunch of a kind far too frequently served, consisting of bread and cake, is lacking in the same way, and that a glass of milk (group 2) and an apple or an orange (group 1) would make it far more nearly complete. She will learn the wisdom of serving fruit (group 1) rather than a whlpped-cream dessert (group 5) or a suet pudding . (groups 3 and 5) after a course Including a generous portion of fat meat (groups 2 and 5). This method of planning prevents substituting one food for another whlcff’has an entirely different use. It prevents the housekeeper, for example, from trying to give a pleasant variety by using an extra amount of cakes or sweet desserts in the place of fruit and vegetables when the latter seem diflicult to obtain. Sugar is nutritious and has a valuable place in the diet, but the nourishment It furnishes is fuel and not the body-building and body-regulating materials which are found in fruits and vegetables, and it Is not safe to cut them out, even if the meals can be made attractive without them. Fortunately, they are not always so hard to obtain as it seems, and the wise housekeeper will make every effort to supply them. In general, economy within pach group is safer than using an inexpensive food from one group in place of an expensive one from another group. Thinking in terms of these groups will also help when laying in supplies. Dried peas and beans and dried fish, calmed fish, and meat, and «ome kinds nf cheese Jceep for a long time and can be used in place of fresh meat innm emergency. Fruits and vegetables put up when they are abundant will help to supply this important group in winter. How to Tell Whether or Not Diet la Adequate. It Is very hard for a housekeeper to know exactly how much of each of the food substances or nutrients her family needs or exactly how much of each she is giving them. The exact amount which each person needs depends upon age. sex, size, umF-amouut of work done with the muscles. An elderly person, or one of quiet habits, needs less food than a vigorous, young one; a large person more than a small one; a man more than « woman; grown personsrmbre Jj^aiTjt'hftdren; and a farmer working in the hayfield, a mechanic, or a football player more than a man who sits at his desk all day. The health and appearance of the family are a good test of the wholesomeness of their diet. If they are'strong, well developed for their ages, free from ailments, and full of energy and ambition, one may lately say their food agrees with them. But if. they are listless and ailing, or not as they should be. and if a competent physician finds that there is no special disease to account for these bad symptoms, a mother may well ask herself if the food is right, and if not, how she can make it so. General Suggestions. Good food habits are an important part of personal hygiene and thrift. Children get such habits by having suitable amounts of suitable foods served to them and then being expected to eat what is set before them. * 'True economy lies not only in buying wisely, but also in making tjhe fullest possible qf what is bought

Fish • Dried peas, beans, cowpeas, etc. Nuts ...

Cakes, cookies, starchypuddings, <|tc. Potatoes and other starchy vegetables

Candies Fruits preserved in su,gar. jellies, and dried “ fruits Sweet cakes and desserts.

Salt pork and bacon Table and salad oils

Kin Hubbard Essays

Ere th’ roses o’ June have spent ther fragrance an’ scattered ther petals t’ th’ summer breezes many a bride an’ groom will have returned from Pendleton “an’ other eastern cities’’ with loye’s fondest illusions shattered. Rev. Wiley Ta nger says marriage is an achievement. It prob’iy is an achievement t’ round up some girls, an’ it may be somethin’ closely resemblin’ an achievement t’ hypnotize some fellers an’ railroad ’em t’ th’ altar o’ Hymen in conventional black. But the plain, ever’ day Nlagary Falls marriage kin hardly be called an achievement any more than failin’ over a wheelbarrow in the’ dark an’ escapin’ with your life. Fer a man an’ woman t’ find ’emselves settln’ on th' verandy in th’ twilight o’ life in complete har-

Sometimes a Couple ’ll Stall an* Conceal an’ Fourflush an’ Lie t’ One Another fer O’er a Year or Until She Feels That They’re Perfectly Matched. Then She’ll Say “I Don’t Want You V Spend Money on Me, Albert,” Which Is Jest Another Way o’ Sayin', “We’ll Need It After We’re Married."

mony with ’emselves an’ th’ world after bein’ harnessed t’gether fer fifty years is an achievement. Th’ reason nine-tenths o’ th’ marriagos come nearer bein’ calamllies than achievements is because at th’ very moment a young couple begin t’ set ther caps ter each, other they_ begin t’ disguise ther real natures. They try t’ make ther tastes an’ preferences an’ very thoughts conform. They pretend t’ study eachother’s every wish. “Do you like my hair this way?” or “What kind of a suit would you git?” or “I don’t care fer ice cream if you don’t.” Sometimes a couple ’ll stall an’ conceal an’ fourflush an’ He t’ ope another fer o’er a year, or until she feels that they’re perfectly matched. Then she’ll say, “I don’t want you t* spend your money on me, Albert,” which is jest another way o l sayin’,

MISS FAWN LIPPINCUT ON “THE IDEAL HUSBAND”

At a meetin’ o’ th’ Fortnightly Teacup Club at th’ home o’ Mrs. Tipton Bud last night, Miss Fawn Lippincut won th’ prize fer th’ best essay on “Th’ Ideal Husband.” Th’ trophy wuz a pair o’ op’ry length tan lisle stockin’s with toeguards. Charmin’ly attired in her pink organdie Miss Lippincut arose an’ read: “After over three hundred years o’ American civilization th’ question as t’ what constitutes a Ideal husband is still bein’ discussed in th’ Sunday newspapers. It seems t’ be settled, first o’ ail, that a husband should be strong an’ brave. I have ha(| lots o’ ideal husbands pointed ont t’ fife AD’ the’r invariably croquet players er lackin’ in other peculiarities o’ th’ genuine. I’ve seen that abominable creature known as th’ attentive husband—th’ husband that’s alius runnin’ t’ git a chair er a shawl, er waitin’ around for somethin’ t’ drop fer him t’

“I Have Had Lota o’ Ideal Husbands Pointed Out f Me an’ They’re invariably Croquet Players er Lackin' in Other Peculiarities o’ th’ Genuine.”

pick up; I’ve seen th’ lovin’ husband that can’t keep his hands off his wife; I’v«-Th:■ lud.ullient-.husbanil, too, tfiat covers his wife with jewelry an’ flubdubs an’ keeps soaked all th’ time, an’ I’ve seen th’ kind, worthless husband that lives with his wife’s folks an’ agrees with ever’thing she says. “Th’ feller that starts in bj carryin’ th’ baskets an’ putting up th’ hammocks nt picnics never gits no higher in g<ri’s estimation. It’s jist th’ steppin’ stotfe t’ wipin’ dishes an’ cut tin’’ scalloped paper fer pantry shelves. Ther’s nothin’ manly er romantic alHHit either. It’s cowardice. A woman feels sorry for a husband she’s not hfral<Lt’ lehve behind xyhen

SPARKIN’ AN’ WEDLOCK ‘

“We’ll need it after we’re married.** After th’ weddln’ comes th’ ole time* honored “If I only known” o’ th’ wlfe t| an’ “If I wuz only single agin’ ” o’ th” husband. y_. ... ; : ~ Some married couples are tactful! enough t* direct th’ con vernation in th” proper channels, others spilt up. some arbitrate, some keep on fourflushin’ In/ public an’ flghtin’ at home, while those who have been on th’ level from th’ time they first met, either qs memberw of an amateur theatrical or at a lawtr fete, live happily ever afterward because they knew jest what they were* gettin*. Some married couples wjio liva tigether are not happy. Ther jest fatelfefifc “ ''■ - ~ Th’ constant poppin* out o’ new

phases o’ each thing that relieves th' monotony o’ lots o’ marriages. A husband or wife should have some occasional diversion outside th’ home. If possible such diversion should be enjoyed t’gether, thereby disarmin’ übfavorable comment an’ th’ same time relievin’ th’ husband from eatln’ at a. resturint. 1 / June is not only th’ weddln’ month but also th’ month o’ strawberries. Many a marriage that seemed t’ have all th’ ear marks o’ smooth sailin’ has been unceremoniously wrecked in th* typhoon o’ disappointment when, scarcely out o’ th* bay, th’ young unsuspectln’ husband has been confronted by his wife’s first strawberry short cake. “Thus in youth he perished ere th* frosts o’ time had blasted Th’ hopes that he had cherished.”

she goes out o’ tqwp. Toor feller, he’s so good I kin trust him anywhere,* she’ll say, Jist like she wuz talkin’ about a horse. Turn th’ so-called ideal husband loose an’ he’s jist like a poor little simple canary bird when th’ cage door is left open. He don’t know which way t’ turn. He’s lost without his wife t’ guide him. Such a husband knows more about drawn work an’ runnin’ a percolator than he does about bls home town. He’s a reconciled nonentity with a - hopeless expression an’ soft hands. "Accordin’ t’ my notions a ideal husband should, first o’ all, be a man. He should insist on pickin' out his own socks an’ refuse t’ take a chance on a homemade shirt; he should Interest himself in what goes on his wife’s hat an’ where th’ planner sets; he should have a job er a position In some establishment that knows he's workfn’ fer it; he should require his wife t’ look

neat around th’ feet an’ dolled up in th’ forenoons; he should have a charge account at th’ grocery. “TYue happiness does hot alius re* company a house full o’ golden oak furniture an’ children. A husband, should slap his wife on th’ back two er three times a week gn’ kid her about gittln’ purtier ever* day. Wherevefi ther’s a real ideal husband you kin bet ther’s somethin’ ideal about his wife er he wouldn’t be so blamed ideal. > “A good husband should keep ni| bathin’ an’ shavln* after marriage jist as tho* nothin’ had happened, an* his wife should have ever’thing over actual operatin' expenses fer livin’ with him.* 4 (Copyright, Adaiha Newapaper Servicw|