Carlotta C. Greer

“ Relation of Occupation to Daily Energy Requirement.—From the previous consideration of energy, it is obvious that muscular exercise, even though very slight, requires some expenditure of energy. It has been found that, even during sleep and rest, energy is required to carry on the functions of the body (such as the beating of the heart, etc.) . Since the energy for both the voluntary and involuntary activities of the body is furnished by the fuel foods, it is clear that one's occupation is an important factor in determining the kind and quantity of food an individual should use. ”

“ NUTRITIVE VALUES.—The per cent of nutrients in a food does not always indicate the quantity of nourishment it will yield. The nutrient must be in a condition to be absorbed. Wheat grains contain as much protein when whole as when ground into meal, yet uncooked whole wheat grains yield little nourishment to the body. They pass through the system with much nutriment unextracted. Even if the unbroken grains are thoroughly cooked, they will not furnish as much nourishment to the body as they will when in the form of meal. ”

“ If a food that is to be fried contains much water, what happens to the water when placed in the hot fat? Explain why it is better to leave the potatoes whole rather than cut them into pieces for cooking. Why is it especially necessary to dry the fish and potato mixture before frying? ”

“ The blood carries the digestion products to all parts of the body. The blood also carries oxygen,—which has been breathed into the body from the air,—to all parts of the body. The body cells then select the foodstuffs that they need to carry on their work. Some cells pick out the fuel materials—carbohydrates, fat, or protein—and oxygen. Fuel foods when oxidized, produce energy. Other body cells select some of the body builders—protein or ash—and use these for building or repairing tissue. The cells which build bone choose ash and the other materials needed for building bones ”

“ HOW MUCH TO SPEND FOR FOOD.—Any one no matter how ignorant or thoughtless can get rid of money. But it takes a wise person, one who understands values and quality, to get value received for money spent. Whether one is purchasing food for all the meals of a family or is only selecting a luncheon or one meal, it is desirable to spend money wisely. ”

“ FOOD VALUE OF CREAM SOUPS.—Since thin or clear soups contain much liquid, their food value is not as high as most solid foods. Cream Soups, however, are as concentrated as a potato; they are the most nourishing of all soups. The use of milk instead of water or stock and of flour and fat, to say nothing of vegetable pulp, increases their food value. Cream Soups are more suitable to serve at a meal of few courses such as luncheon or supper rather than at dinner where there is a greater variety of foods. ”

“ A study of food means a knowledge of many things. Before purchasing foods one should know what foods to select at market, whence they come, how they are prepared for market, by what means they are transported, and how they are taken care of in the market. There is a great variety of foods in the present-day market; some are rich in nutrients; others contain little nourishment, yet are high in price. It has been said that for food most persons spend the largest part of their incomes; it is a pity if they buy sickness instead of health. ”

“ There should always be enough carbohydrates and fat to furnish energy to the body, so that the protein can be used chiefly for body-building. In the growing period of youth or after a wasting disease, it might seem that "flesh" could be "put on" by increasing the quantity of bodybuilding food. But such is not the case. The most effective work in building the body can be accomplished by using a normal amount of food rich in protein and a generous supply of foods rich in ash, carbohydrates, fat, and vitamines. With such a combination, the protein can be used to best advantage for body-building. ”

“ She would make a sad failure who would prepare just enough rice to serve four persons when six were to be seated at the table. She might be able to cook the cereal well and to tell many interesting facts concerning its growth, composition, and preparation, yet for the lack of a little homely knowledge the meal would be disappointing. A thrifty housekeeper would not buy enough lettuce or spinach for ten people when there were only six to be served. In the school kitchen always note the quantity of the materials used, and then observe the quantity of the finished product. ”

“ If a pupil buys his luncheon at school, hot, wholesome, nourishing foods such as cream-soup vegetables, eggs, cereal puddings, cocoa, and milk should be purchased. It is unfortunate if pastry and sweets are chosen to the exclusion of the foods just mentioned.
In case the plainer foods are selected, it is a mistake for the pupil to narrow his purchase to a very few foods such as meat, potatoes, and pastry. Too often pupils get in the habit of choosing foods which furnish too little variety in composition. Learning to like many different foods is a characteristic one should strive to develop. ”

“ But one may be a little over weight or under weight, and yet have normal body functions.
There can be no doubt, however, that the whims of the appetite often lead to unwise selection of food. A study of food composition is absolutely essential in overcoming this fault. Lack of energy or loss of flesh may be due to improper feeding. If the needs of the body and the kind and quantity of food that will supply these needs are understood by the home- keeper, she may do much in maintaining the health, happiness, and usefulness of the members of the family. ”

“ We have learned that a fuel cannot unite with oxygen until heated to a certain temperature. And, no matter how hot it is, the fuel will not burn unless it unites with oxygen. Oxygen, then, is the third requisite for combustion. ”

“ From the standpoint of temperature the best fat for frying is that which can be heated to a very high temperature without burning.
Other factors such as flavor and cost, however, have to be taken into consideration. Fat not only heats foods, but it imparts flavor since some of the fat in which a food is cooked, clings to the food. The costs of the various fats differ greatly. This must be regarded in selecting fats for cooking. Taking these factors into consideration, many prefer the cheaper vegetable fats for frying, while others find a mixture of beef drippings and lard satisfactory. ”

“ The destruction of microorganisms by heat is the basic principle of preserving much food, especially fruit and vegetables. In order to preserve fruits it is necessary to process them, i.e. to apply heat in such a way as to insure preservation and secure the maximum of good quality. To do this, the fruit must be cooked well, packed in cans which have been boiled, and sealed to exclude the air from them. It is necessary, also, to sterilize all utensils which come in contact with the foods in the processes of cooking and sealing. ”

“ If a pupil has learned to prepare Creamed Potatoes she should be able to apply the principle to the cooking of Potato Soup. In making chocolate beverage, the pupil learns to blend chocolate with other ingredients. The knowledge gained in making chocolate beverage should be applied to the flavoring of a cake or of a dessert with chocolate. In all the thousands of recipes appearing in cook books, only a few principles of cooking are involved. The pupil who appreciates this fact becomes a much more resourceful worker and acquires skill in a much shorter time. ”

“ Good foods, well cooked, have a flavor which needs little change. We should train ourselves to enjoy the natural flavor of foods, so that there is no craving for condiments.
Salt may be classed both as a condiment and as a food (see Ash) . When used in moderation, it has undoubted value in diet. It is used in many types of foods, especially meats and vegetables. The flavor of sweet foods such as cakes and sweet sauces is invariably improved by the addition of a small quantity of salt.
Vinegar is an acid flavoring material prepared by fermenting apple or grape juice or other materials. ”

“ LESSON CLIV PIES WITH UPPER CRUST DIGESTION OF PASTRY.—As previously mentioned (see Frying and Digestion) , when fats are heated to a high temperature, they decompose. The products of this decomposition are less readily digested than is fat before it is decomposed. Hence in fried foods, the fat is made somewhat indigestible. Thus it is much better to spread uncooked fat over hot potatoes than to combine the two foods by frying the potatoes.
Fat is the most slowly digested of all foodstuffs. Hence a combination of fat and carbohydrates is more slowly digested than carbohydrate. ”

“ LESSON CXXXVII MODIFICATIONS OF PLAIN WHITE BREAD BREADS OTHER THAN WHEAT.—As mentioned previously, wheat is the most popular grain in this country, largely because we are most used to it, not because it is a better food than other cereals. The use of different starchy materials and grains, especially the whole cereals, is advised to give variation not only in flavor, but in nutritive content. Yeast breads containing cereals other than wheat are more satisfactory in texture and in size of loaf when they are made by combining some wheat with the other grains. ”

“ APPLYING SCHOOL ACTIVITIES TO HOME WORK.—There is no more effective way of gaining skill in cooking and housekeeping than by applying the methods learned at school in your home. It is not enough for you to make cookies or cook potatoes once in the school kitchen. If you would become an expert in these processes, repeat them many times in your home. Your efforts will be more than repaid by your own growth and by the satisfaction your achievements will bring to the entire household.
Discuss your school work in food study with your mother. ”

“ If such a table is read and the quantity of the various ordinary foods that will produce 100 Calories of heat is kept in mind, the computation of the meal becomes very simple.
If a person knows his energy requirement, he can select such quantities of food for the day as will conform with the ideal standard. The quantity of food to be used at each meal is a matter of personal choice. The important point is to have the food of the entire day conform to the standard. However, in computing the energy value of the foods of each meal, some find it convenient to divide the day's ration. ”

“ Compare the sugared fruit with that without sugar. What conclusion can be drawn concerning the use of sugar in preserving fruit?
PRESERVES Sugar was mentioned as one of the preservatives used in the preservation of food (see The Principles of Preserving Food) . Sugar in large quantity is unfavorable to germ life and hence is a most effective preservative. Preserves are made by cooking fruit in a thick sirup as in the Method of Canning (a) Open Kettle. A large quantity of sugar is desirable as far as preservation is concerned; but for flavor less sugar is usually to be preferred. ”

“ Water and milk are the only beverages (if milk can be considered a beverage) that should be given to children under six years. After that age, cocoa made with much milk may be given, but not tea, coffee, or any carbonated drinks.
THE IMPORTANCE OF PROPER DIET FOR CHILDREN cannot be over-emphasized. It is a child's right to be "hardy." Good food in proper quantity given at the right time is essential for the sure and steady growth of the body. The child's future health, usefulness, and happiness depend much upon the nourishment he receives. ”

“ Since the value of milk as an infant food depends upon its cleanliness, it is difficult to state just how old milk may be before it is unsafe for infant feeding. It is safest to use only fresh milk. Bacteria in milk may develop so rapidly that it is unfit to use a few hours after it has been drawn from the cow. Unless milk is certified, it should not be used in summer after it is twenty-four hours old, and in winter, after it is forty-eight hours old. Bottled milk should be used for infants. According to most plans for modifying milk, whole milk is used. ”

“ CARBOHYDRATE, A FOODSTUFF.—Because sugar, starch, and cellulose have somewhat the same composition and some properties in common, they are grouped into one class, viz. carbohydrate. Sugar, starch, and cellulose are all included in the term carbohydrate. Carbohydrate is one of the foodstuffs. Sugar is a food containing only the carbohydrate foodstuff. Cereals contain not only carbohydrates but other foodstuffs. ”

“ Although there are a great many things to be considered in menu-making, it is not necessary to use a great variety of foods to meet the requirements of successful meal planning. A breakfast consisting of fruit, rolled oats, and top milk, for example, is simple, but it embraces all the factors involved in the planning of a desirable meal. ”

“ Milk.—Since milk is the food provided for young animals, it should be used generously all through childhood. The nutritive value of milk is high in proportion to the effort required to digest and assimilate it. The average child with good digestion should take from one and one half pints to one quart daily until the tenth year. In this amount is included not only the milk that is used as a beverage, but the milk served with cereals and vegetables and that used in soups, custards, blanc mange, rice and bread puddings, and other easily digested desserts. ”

“ If foods rich in iron were more generally used, the body would not be so likely to get into a condition requiring such tonics. The iron found in eggs, milk, and vegetable foods is thought to be more completely assimilated than that found in meat. Spinach and prunes are valuable sources of iron. This is one of the reasons why they are most desirable foods for children. The need of eggs, dried fruits, fresh vegetables, and whole grain in diet to furnish iron should be emphasized. ”

“ LESSON III CHRISTMAS SWEETS THE USE OF CANDY IN DIET.—Candy is an energy-giving food, but, unfortunately perhaps, it is not (at all times) a most desirable energy- giving food. Sugar exists in candy in concentrated form. As stated previously, such sugar is irritating to the organs of digestion. Sugar is contained in large quantity in some fruits, especially in dried fruits, figs, dates, prunes, etc. These fruits are a much better source of sweets for children than is candy, because they do not contain as much sugar, and have, in addition, valuable food materials in the form of ash. ”

“ All fats do not contain vitamines. The latter are found in butter, but are not present in vegetable oils and fats and in pork fat.
Butter is one of the most expensive foods of a household. Its use, therefore, must be carefully considered. Because of its pleasing flavor, for some purposes no fat is as desirable as butter. If, however, fat is to be combined with foods of pronounced flavor, i.e. foods whose flavor is strong enough to cover up other food flavors, other fats may be substituted with satisfactory results. ”