Good proportions in the diet. Page: 2
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2 Farmers' Bulletin 1313.
price, For example, to know that a pound of salt codfish costs 10
cents more than a pound of prunes does not make economical meal
planning easier. It is helpful, however, to know that one kind of
reakfast cereal costs 15 cents, while another that might be substituted
for it costs 7 cents, or that a certain amount spent for an inexpensive
kind of fruit will bring as good returns in food value as
twice that amount spent for some out-of-season variety.
Sample or suggestive weekly food supplies of the five different
groups of foods mentioned in the preceding paragraph are shown in
Figures 1 to 5. These pictures are taken from a set of eight charts
prepared by the Office of Home Economics to show the principles of
food selection. The information on the three remaining charts,
which is chiefly descriptive and explanatory, is included in the discussions
which follow, but it has been expanded by the addition of
certain details which for lack of space were omitted from the charts.
The uses of the different kinds of foods are briefly outlined in what
follows.
GROUP I. VEGETABLES AND FRUITS.
Vegetables and fruits are depended on for flavor, bulk, mineral
substances, particularly iron, and for vitamins, of which at least
three kinds, called A, B, and C, are now considered necessary.
Spinach stands out among the other foods of this group because of
its exceptionally large percentage of iron. The green-leaf vegetables
as a class, including lettuce, spinach, kale, dandelion greens, the green
tops of turnips, or of beets, or of radishes, and many other vegetables
commonly used for salads and greens are especially useful in supplying
vitamin A, which is now believed to be necessary for normal
growth and for the continued bodily well-being even of adults.
Practically all the vegetables and fruits furnish vitamin B, which is,
however, so widely distributed among natural food materials that it
presents less of a problem to the housekeeper than either of the others.
The two chief sources of it are the vegetables and fruits and the socalled
whole-grain cereals. Many fruits have been found to supply
vitamin C. Lemons, oranges, and tomatoes are considered especially
rich in it, and some of the vegetables, notably cabbage and some
varieties of turnips, contain comparatively large amounts. White
potatoes are also considered an important source of this vitamin in
the diet, not because they supply more, pound for pound, than many
other foods, but because being mild in flavor and comparatively cheap
they are used in larger amounts in most families than any other one
vegetable.
It is now believed that the vitamins are to some extent destroyed
by drying and also by cooking, particularly in the presence of soda.
Probably no two foods are affected to the same extent, and even if
the effect on every food were known, the facts would be difficult to
keep in mind. In the absence of definite available knowledge on
this subject it is wise for the housekeeper to use regularly some uncooked
fruits or tomatoes, fresh or canned, and some green-leaf
vegetables. The last mentioned should be used either raw or cooked
only enough to make them taste good and without unnecessary loss
of their juices. Canned and dried vegetables and fruits may all be
used for the sake of economy or convenience or to give bulk to the
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Hunt, Caroline Louisa, 1865-1927. Good proportions in the diet., pamphlet, 1923; Washington D.C.. (https://digital.library.unt.edu/ark:/67531/metadc3473/m1/4/: accessed April 24, 2024), University of North Texas Libraries, UNT Digital Library, https://digital.library.unt.edu; crediting UNT Libraries Government Documents Department.