Evening Star Newspaper, September 28, 1928, Page 42

Adjusting Diet to Needs FOOD PAGE. THE LVENING Food Requirements According to One’s Age and Activities Must Be Considered in the Diet to Insure Health. Food requirements vary with age, | #lze and activity. A workman needs | .more food than a lawyer, a stenograph- | er needs less food than a laundress. A | child needs more food in proportion to | his size than an adult. A boy between | the ages of 12 to 17 often needs more food than his father. A child between | stitute for meat. Eat more vegetables, such as cabbage, greens and celery. Never fail to include in your daily diet whole wheat bread or rye bread. some citrus fruit, such as oranges, lemons, green vegetables, potatoes, and dairy products, including milk. These supply grapefruit and other {fruits, | 3 and 10 vears of age may be con-|all the vitamins in combination. and | sidered well fed if he has plenty of |the invaluable roughage which wnsures milk, bread and other cereal food, an | proper intestinal action. egg or its equivalent in flesh foods| "~ prink at least six glasses of water a | once a day, a little butter, a smail por- | gay, two upon rising in_the morning, | tion each of carefully prepared fruits | two' upon retiring at night, and the | and vegetables, with a small amount of | others bstween meals. Brush your sweet food after his appeite for other | teeth at least every night and morning. foods is satisfied. If any of these is| particularly just before retiring. omitted, his diet s likely to be one- | P'w %21 leep as much as possible sided. | in well aired reoms or in the open air. | Take every opportunity of allowing the | Food for the Sedentary. Simple nourishing fond should be chosen by the sedentary person. Diges: Sion is better for having at least one | Swarm dish. Breakfast may be light, joonsisting of fruit, some kind of bread- Aatuff, such as toast or rolls, and coffee. fresh air and sunshine free access to your skin for regular periods. Wear only light underwear, and put on heav- jer outer clothing in case of cclder weather. All clothing should be suf- ficiently porous to enable free action of gocc: v be added if | the skin to take place. Equally impor- he ang:nm&};al Sl light. A |tant to the functioning of the skin is ncheon suited to a sedentary worker | the daily bath. Hot baths should be ay consist of soup, another hot dish, | taken only in the evening. uch as chowder or a creamed dish,| Exercise night and morning for 10| ead and butter and a simple des- | minutes, particularly in a way which | gert. A salad in place of a hot dish | will improve the action of the nbdoml: amay be preferred by women. A light nal muscles. Walk every day at least Hlunch could consist of a sandwich and | part way to and from work. Walk fast | ccoa or milk. For dinner, two hot | and breathe deeply. | jishes, such as meat and a vegetable, | Food for Children. ; cead and butter and a simple dessert. | lAnother le, especially a salad| ‘The rapid growth of a child necessi- vegetable, e the meal more | tates a good supply of muscle-making balanced. | and_ bone-forming food. Besides, chil- | dren are perpetually active, and energy- | 7 . !producing foods are necessary. Most | prolonging | children are fond of cream and butter, £ e. hardening | which furnish for them a good supply g down of the|of energy-yielding food. Growing chil- | dren need an abundance of phosphates, jyous and diges are cha-|jime, and other minerals which enter jracterized as old-a _Efficiency | jnto the bones, and are also used in I8 impaired -by tk lts reach- | forming the organs of the body. These | ing middle life with good ViSor often | are found in the green leaves of vege- take too much fcod in the form of | taples, in fruits, in cereals and in meat, bread, potatoes and sugar. These | jegumes. Milk and eggs, especially the | and other articles made from wheat | yolk, furnish much of these materials. | ‘flour and seed products, such as peas,|” The necessary protein for children #oeans, rice and oats, make 100 large | ghoyld be derived largely from milk, and | e share of the total food supply. They | other sources than meats, up to abont | ere not supplemented with a sufficient | 4 years of age. Then the amount eaten | zmount of milk, eggs and green leafy | depends much upon the activity of the | vegetables. Animals confined to such | chjld, Oatmeal and similar products, diets grow old rapidly. —Perhaps na-| wheat in the form of breakfast foods, | ture in depriving old people of their | fours and macaroni, cornmeal and | teeth intended to lead them to give UP | hominy, and similar foods, are all good | meats and hearty focds. At any rate | yegetable sources of protein in place of | elderly people do better on f00d | {50 much meat. which is easily masticated and digest- | ‘“gometimes children will not take as| ed, eggs carefully cocked and milk | mych fat as they should have, and it | cream, soups, chicken and so on. The | ghould then be supplisd in the form of | ower to assimilate is decreasn&g and |y cream and butter in the food, in | o re is less activity as years advance. t v Por this reason less food is Tequired. | Godon fo the butter fussdite e | Foods for Building a Meal. | _Sugar furnishes hez}&dand iensrgy;i und: Study the following food graups; | S ERER 10 TS, et hould Each group includes “expensive and |, ;" take the place of bread and but- | el e At te “syhen | ter. so essential is fat and starch in the | planning meals. Foods possess many Cifferent qualities, but they are clas: fied here according to their nutritive | value. ble food value. moved and most nourishing when made | building foods are milk, eggs, | moved an [ poultry or fish, gelatin or cheese, and | peas, ‘beans and peanuts. The foods | from this group afe usuaily most cost. | be carried to school, the protective | 1y. Milk is among the best, and should | foods, such as milk and fresh leafy vege- | be used regardless of co Plenty of | fables and fruits, and those adapted to | milk for old as well as young is the | bullding and repairing the body tissues, greatest factor of safety that you can | are usually limited in the diet of a| provide. Milk served in sauces, soups, | Sthool child. Food for children between | custards, or ice cream is as nutritious | the ages of 5 and 10 years requires spe as when served as 2 beverage and often | clal selection. This food should be sim. more palatable. ple and very carefully prepared. The The fuel foods are flour or meal mix- | school lunch should contain foods from s, cereals, starchy vegetables, sugar, | the four grouns mentioned above. | sirup or honey, candies. cakes or des-| Milk is the best food for a child's eerts, preserves or jellies, butter or | lunch box. It may be carried in a bot- cream, oils or nuts, bacon, and cook- | tle. Bread, well buttered, is the next in ing fats. Cereals furnish the cheapest | importance. In order to have a child fuel foods. | eat the amount of bread needed. the | the walls were tinted in a rich shade Regulating foods are peaches, ber- ries, plums, bananas, grapes, guavas, oranges, grapefruit and other fruits; | greens, tomatoes, celery, beets, turnips, onions, lettuce, beans, squash, potatoes | and other vegetables. Oranges, toma- toes, celery and greens have special value in_fortifying the body against | form of serving the bread should be changed often, Nut breads are easily prepared and are generally relished in the lunch. For varisty, use chopped meat sandwiches, eggs, mashed peas and bean sandwiches. Fruit and vegetables are very important foods for a child's lunch box. When used raw, they should disease. Some vegetables, such as dried | be thoroughly washed. Simple sweets peas and beans, are incomplete building | are a pleasing addition to the lunch of frequently they should be supplemented | by using milk, eggs or other complete proteins, Use a variety of vegetables in the diet throughout the year. The | material in themscives. When used | salts or mineral matter that vegetables and fruits contain is one of the chicf | alds in keeping the body strong and well. Cook vegetables in as little water | 25 possible. so_that there will be none to drain off. You waste valuable salts when you throw away the water in which they are cooked. Strongly fla- vored vegetables, such as onions. cab- bage, turnips, or caulifiower, require more water. They should be cooked uncovered in_rapidly-boiling water. Protective foods are milk, eggs. but- ter, cream. greens, celery, tomatoes and oranges. Don't fail to include at least one food from each group every day. Health Rules for Adults. Don't eat too much. Cut down on concentrated food, such as meat and eges. Fish is a good and sufficient sub- i Home in Good Taste BY SARA HILA It is sometimes very interesting to have a room, especially a dining room, without sufficlent standard furn- ishings to compete it, for it means that originality must be resorted to, and that always means a room is going to be different and attractive. There is a certain room, a portion of which has been furnished under the above-mentioned circumstances, as shown mn the illustration. i A long narrow table and six chairs | were the sole pieces for the furnish-| ing of this room, but the ingenious | home-maker overcame her difficulty by | the addition of a smaller table from the living room, and then had three narrow shelves (the length of the table) installed at equal distances apart above it. g On the shelves were placed gayly colored pottery plates. A pair of candlesticks and a fruit bowl provided the sole decoration for the table top, and the buffet was never missed. ‘The furniture all being of oak, the woodwork was finished the same and of sand. ‘The floor covering was in rich shades of blue, green and brown, the glass curtains of ecru casement cloth and the overdraperies of dark green ground figured cretonne. (Copsright. JABBY | “Only a few girls can make good in front of the footlights, but in the moon- light they all know how to act.” 1928 Planning a Week’s Food Because duck is particularly good this time of year I select it as the piece de resistance for Sunday dinner. If you do not care for the flavor of | duck substitute chicken, or guinea hen | diet of a child. Water is the best bev- | if you wish, and use the same stuffing. | of celery leaves and a tablespoon of erage for a child. Cocoa has considera- | The flavor of celery gives a different |salt. Cover, heat slowly to the boiling It is most digestible in | touch to that generally used. and it point and boil gently for about one and the form in which the fat has been re- | Will be found to blend well with any | one-half hours. of the meats named. | In selecting the duck see that the | Since the noonday meal must so often | flesh is firm, that it is heavy for its |them. Add this meat to the strained size and that the bill is pliable. A six- | pound duck will serve five to six people | and a good duck will weigh anywhere from four and one-half to six pounds. Scalloped oysters are used for Sun- day night supper and here again the | type of dish may be varied to suit in- dividual tastes. Oyster stew, for ex- | ample, might take the place of the| scalloped oysters, oyster sandwiches made by panning oysters after the recipe given last week, and serving | them between pieces of toast may per- haps be preferred, or the oysters may be creamed and served either on toast or in patty shells. The carcass of the duck used on Sunday will make a good duck soup a child. They also furnish added heat and energy. This part of the lunch should consist of simple plain cookies or cakes, sweet sandwiches, such as honey, jelly, preserves, fruit paste, fruit and nut paste, or simple candies. | noodles broken in pieces. | mclude in your week's meal planning | STAR, WASHINGTON, DO FRIDAY, SEPTEMBER an 20, 1923, FOOD PAGE. MENU FOR A DAY. BREAKFAST. Grapes. Corn Meal Mush with Cream. Coddled Eggs. Bran Muffins. Coftee. LUNCHEON. Chicken Croquettes. Green Peas. Perker House Rolls. Cup Cakes, Chocolate Sauce. Coffee. DINNER. Cream of Onion Soup. Broiled Slice of Ham. Boiled Spinach. Delmonico Potatoes. Cabbage Salad. Cottage Pudding, Orange Sauce. Coffee. BRAN MUFFINS. Mix together (do not sift) one cup bran, one cup sifted flour, one-fourth cup sugar, one tea- spoon salt, four teaspoons baking powder. Beat one egg well, add one cup milk and one teaspoon melted butter. Pour this mix- ture into dry ingredients. Put into muffin pan and bake in gas oven at 375 degrees for 20 min- utes. I grease pan with lard and then flour it. You can use one cup graham or entire wheat flour instead of bran and they are very good. PARKER HOUSE ROLLS. One pint milk, scaldéd and al- lowed to get lukewarm, then add one quart flour, two tablespoons sugar, one tablespoon lard, one tablespoon butter, one-fourth yeast cake dissolved in little water, pinch salt. Let rise, roll out, using as little flour as pos- sible; cut round, spread with melted butter and fold over. Let rise an hour or an hour and a half in warm place and bake in quick oven. COTTAGE PUDDING. One-fourth cup butter, two- thirds cup sugar, one egg, one cup milk, two and one-fourth cups flour, four teaspoons baking pow- der, one-half teaspoon salt; cream the butter, add sugar gradually and egg well beaten. Mix and sift flour, baking powder and salt: add alternately with milk to first mixture. Turn into buttered cake pan, bake 35 minutes. Orange Sauce.—Rub one-half cup butter with one cup granu- lated sugar until very light and creamy, then add very slowly one cup each orange juice and boiling water. Serve at once. | | for Monday night. Break the frame in pieces, adding to it any liquid or stuffing that may have been left or any left-over gravy. Cover with cold water, add one sliced onion, a handful Then strain, skim off the fat, pick over the bones, removing any bits of meat that may cling to stock together with one-third to one- half cup of rice or two cups of fine Boil 20 min- utes longer and serve very hot. Even though the Summer is now a| thing of the past it is a good thing to | at least one vegetable dinner a week. ‘There is an abundance of Fall vege- | tables that can be utilized to as good | advantage as the Summer variety. In | this week's vegetable meal we use a cream of tomato soup as a beginning course, simply to get variety and added interest in flavor. Macaroni and cheese forms a hearty dish with spinach and | caulifiower to supply an abundance of minerals, roughage and some vitamin content, Since a vegetable meal is often likely to leave a rather unsatisfied feeling, it is best to serve with it a hearty dessert. Apricot tarts would supply this. They may be made from the stewed dried or canned apricots and are delicious when served with a topping of whipped cream. A Cudahy's Puritan Bacon "Frrst in the Land -The Taste Tells” Bacon is among the greatest energy building foods. High in calories and easily digestible bacon is rich in body making essentials and therefore is ideal not only for adults but for growing children. Cudahy's Puritan Bacon is produced from young carefully graded meats, cured slowly and naturally and smoked over fragrant hickory wood embers. In Puritan all the natural elements that make bacon so desirable in the diet are retained by the Cudahy special , curing methods. Puritan Bacon is a savory, nour- ishing, sustaining food of “A FINER FLAVOR." The Cudahy Packing Co.USA. producers of" Puritan Hams-Bacon:Lard Beef:Lamb | “Johnny Jones, did you put your fingers MOTHERS AND THEIR CHILDREN. One mother says: When 7-year-old Sonny was in such a hurry to go back to play that he hadn't time to wash his hands thor- oughly, but wiped most of the dirt off on his towel, I at first scolded (which did_little good) and then made him | wash his towels himself. That worked! When an especially grimy towel ap- peared on his rack, we hied ourselves | to the washtub, where I stood over the boy until every bit of dirt had disap- peared from his towel. I insisted that his work, wherr finished, look as white as mine would be. Of course, it was hard. I could have done the job 10 times while the little fellow was doing i it once. But I did succeed in implant- ing in his mind a respect for thorough- ness in hand washing and a knowledge of the hard, unnecessary labor which is too often the price of carelessness. Your Baby and Mine BY MYRTLE MEYER ELDRED. Children's Misstatments. At some time or another most of us have been startled and embarrassed by some one's carping at a statement which to him appeared incorrect. No one needs to be told one's emotion at being interrupted in the midst of a recital by the remark that that wasn't the way it was at all, or “Mother, you're not telling it"correctly.” We may fail, though, to see any re- semblance between this and what we consider our duty, unpleasant though it may be, to set our children’s statements aright. From our point of view they may be incorrect, just as our statements | seem to them. Some persons call such misstatements | lies, and it seems all too cruel a word for them. We should be none too hasty at telling 4-year-old Kate that it couldn't be possible for the birthday cake to cover the whole table and have a million candles. To Kate's wondering eyes it was enormous, and ten or a million is all the same to her, since it | is beyond her range of counting. It isn't only lack of experience thfl!‘ makes it impossible for children to tell | things as they are (to us), but their | constant habit of visualizing everything sometimes confuses what they have done or seen with what they think or want to do or see. If young brother wants to go rowing and mother thinks the water too rough and asks him if there are any rowboats on the lake, he is sure to an- swer yes. The answer is almost as in- evitable as that two comes after one. He would see rowboats on the lake not only because he is used to secing them there, but because he wants to see them. | Why not be genercus enough to know that under those circumstances one could expect the answer one received? Mothers must do their own “looking" when vital matters are at stake. The way in which most mothers or adults ask questions is enough to en- | courage misstatements. When mothe says, in a voice that we all know, on the top of mother'’s nice frosting?” what do you expect of Johnny? After all, he’s only a small boy. He knows| by the voice that the deed was awful and he has hideous visions of all the things that may happen to him if mother finds out the situation, so he says “no” in a weak and nnconvincing voice and hopes that he will be believed. Don’t ask a child such questions. If ou know positively that no one else could possibly have smeared the nice cake, say so, but don't put the child in the position where he almest has to lie. It takes a very strong person, much stronger than the average little child. to overcome the temptation to lie when you put it in his way. HiH DAILY DIET RECIPE MOLASSES ORANGE CAKE. Molasses, One Cup. Shortening. One-Half Cup. Eggs. Two. Milk, One-Half Cup. Orange Juice, One-Half Cup. Grated Orange Rind, ‘Three Teaspoons. ‘Whole Wheat Flour, Two and One-Half Cups. Soda, One Teaspoon Dissolved in One Tablespoon Water. Ginger, One and One-Half ‘Teaspoons. Mace, One-Half Teaspoon. Baking Powder, One Teaspoon. MAKES TWO LAYERS. Cream shortening. Beat in orange juice, ginger, mace, yolks of eggs and molasses. Mix to- gether flour, grated orange rind, baking powder. Mix milk and dissolved soda together. Add alternately the flour and milk mixture to the molasses, egg yolks, etc. Fold in the beaten whites. Bake in layers in a mod- erate oven. DIET NOTE. Recipe furnishes protein, starch, some fat. Lime and much iron present. The vitamins have been damaged by the action of the soda and baking powder. Can be eaten by normal adults of average or under weight. While all foods are theoretically fill- ing, actually there are some that give more of a feeling of satisfaction than | cthers, and these we seek when we are especially hungry. Those who enjoy outdoor living know how good a supper of baked pork and beans tastes after a day in the open. Hungry children will cat largely of bread and butter, potatoes and cereals, and people who have to | spread.over a small amount of money to fill a large number of hungry mouths |know that they have to depend largely |on the foods that. as one woman ex- | presses it, “fill you up.” It is not always necessary to know the principles of right feeding to have discovered this. When people are hun- |gry they must be fed, and when there |1s a small amount of money to spend | foods must be of a sort that are “cheap but filling.” This very fact is one of the important principles in the matter of feeding; that is, it has to do with Filling Foods in the Dietary i pos the most bulk. In this class ar bran, the coarse cereal grains, dry veg etables, such as peas, beans and lentil: skins of fruits, etc. All vegetables con- tain some amount of cellulose. ‘These foods, of course. have othe virtues and food values, depending ol their composition. Most of them con- tain some minerals. some of them arc valuable sources of vitamins, some con tain considerable protein or starch. anc others, such as the fruits and the greer vegetables, important and valuable min- eral salts. However, those foods whici furnish the most food value and whict are most filling for the money smen are the cereals, potatoes, the dried veg> tables and dried fruits. Jellied Ham. Soak one tablespoonful of granulate: gelatin in two tablespoonfuls of cold water and dissolve in one pint of hot ses the matter of bulk in the diet. Th> stomach just naturally has to have bulk | cold boiled diced ham, one can of pi- in the food with which to work, or it | mento cut fine, three tablespoonfuls of will simply li= down on the job of ' minced pickle, one bay leaf, three slices making that food nournishing to its of onion and two cloves; then turn intc owner. | 8 mold rinsed in cold water. When the | _Aside from the fact that bulk foods | gelatin stock begins to set, pour it over fill, they also furnish a certain amount | the ingredients in the mold. The sides of stimulation to the intestines and the ‘ of the mold may be lined with slices oi digestive tract. This is useful in pro- | lemon or hard-cooked egg. When the moting digestion and in preventing con- | jelly is cold and set, dip the mold into stipation. Foods that contain large | boiling water for an instant, then turr amounts of cellulose, which is an indi- | the contents onto a chilled platter stock. Mix together three cupfuls of gestible plant fiber, are those which | Serve with a garn: of lettuce. It is the well known package It stands for high quality ~]If not from this package it is not the ORIGINAL WHEAT 12 ouneas 12 Zull-zizo biseuits As Made in Shredded Wheat Factories for 34 Ycoo Children iike the crisp, crunchy shreds of whole wheat—makes sound teeth and healthy gums. . poses. Wilkins-Rogers Milling Co. Certain growths of wheat combined make the best flour for Family use. is made of these “certain growths of wheat”—and that’s why Washington Flour is most successful in the kitchen. PLAIN WASHINGTON FLOUR—for all pur- SELF-RISING WASHINGTON FLOUR—ready mixed with the purest of leavening phosphates—for quick baking of biscuits, waffles, etc. Science says— For sale by grocers and delicatessens in all sizes from 5-1b. sacks up. You'll find the 12-1b. and 24-1b. sizes are more economical. “4 Home Industry”