Better Meals for Less Money

Excerpt

CHAPTER I

GENERAL SUGGESTIONS FOR ECONOMY

PLANNING MEALS

In order to buy, prepare, and serve food to the best possible advantage, an elementary knowledge of the composition and nutritive value of foods, and the necessary food requirement of the family, is essential. Many books are published on these subjects, but from the government publications alone (see page 255) an excellent working knowledge may be obtained. Only the merest outline can be given here, and this should be supplemented by further reading.

Briefly stated, food is divided into three chief classes: (1) Protein, which builds and repairs the tissues. It is furnished chiefly by meats, fish, cheese, milk, eggs, cereals, and legumes. (2) Fats, which furnish heat and energy, but are chiefly valuable for storing a reserve supply of fat in the body. They are furnished largely by butter, cream, olive and similar vegetable oils, bacon and other fat meats. (3) Carbohydrates, which furnish heat and energy. They are supplied chiefly by potatoes and other vegetables, cereals, fruits, and sugars.

People who are eating the proper amount and kind of food should approximate the normal weight for their sex, age, and height. For the proper maintenance of the body, a man of average height and weight, of sedentary life, requires daily food which will yield about 2,500 calories; a woman of average height and weight, about 2,300 calories (more or less according to activity). Children between two and five years require from 1,200 to 1,400 calories; between five and ten years, from 1,400 to 1,900 calories; and from ten to fourteen years, from 1,900 to 2,500 calories. Girls between fourteen and seventeen years require from 2,200 to 2,600 calories; and boys between fourteen and seventeen years, from 2,500 to 3,000 calories. Of the total number of calories furnished ten per cent. should be protein, approximately 30 per cent. fat, and 60 per cent. carbohydrates.

Before planning meals the consideration of these caloric requirements and the study of the "Caloric Value of Average Portions of Food" (Table D, page 245) and of the "Fuel Value of Raw Materials" (Table E, page 250) will help in the selection of foods to yield approximately the desired amount of nutrition. It is not necessary or desirable that the exact amount of each class of foods should be reckoned daily; but by the general study of foods and their nutritive value, and the food requirements of the body, which vary with age, sex, and conditions, the housekeeper may serve her family with the kinds and amount of food best suited to their needs. She should plan to use in a week as large a variety of food as possible, and to avoid an excess of any one class. With a definite idea of the needs of the family, she should take account of the stock in the ice-box and pantry, and see that every bit of food is utilized to advantage. Meals should be planned in detail at least one day in advance, and, if possible, outlined for several days ahead; though these plans must, of course, be varied slightly, at times, according to the amount of left-over material and the exigencies of supply and demand. Each day's programme should be plainly written; any special recipes to be used noted; and a list made of supplies to be ordered. To have the meals planned well in advance and the order list ready saves a deal of nervous energy, time, and money.

MARKETING

If possible, attend personally to your marketing and consider carefully the quality, quantity, and cost of your purchases in relation to the needs of your purse and your household....