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The Day's food in war and peace
([ca.1918])

Lesson VII: [Fruits and vegetables],   pp. 76-87 PDF (3.5 MB)


Page 81

81 
by being scalded. A good way to do this Is to put them, a few at a time,
into a strainer and dip them into a pan of rapidly boiling water. This helps
to clean them. If, after they have been taken from the water and drained,
they are put into a covered dish or a warming oven, they *ill be considerably
softened. Even a cheaper variety of raisins, if so prepared, make a good
sweet to use with breakfast cereals in place of sugar. 
REPLACING STAPLE FOODS WITH FRUITS AND VEGETABILES. 
It is difficult to know how much of the other staples, such as meats, cereals,
and sugar, can be safely replaced by fruits and vegetables in the diet unless
one has an idea of the composition of the ordinary diet. Of course, rations,
even those which provide all of the materials needed for health, vary greatly.
In some meat is more consl)icuous, in others, milk or cereals, or fruits
and 
vegetables. The following combination of foods may, however, be taken as
a 
fair example of the diet in an ordinary American home. It supplies all the
materials needed for health in amounts sufficient for a family of two men
and two women all at moderately hard work. So far as taste is concerned,
this combination, if properly prepared, will make, not a rich diet (i. e.,
not 
one very generously supplied with fat, sugar, vegetables, eggs, etc.,) but
on 
the other hand one not very plain. 
1 quart milk (at least). 
2j pounds average-fat meat, fish, poultry, eggs, dried legumes, less 
pound for each additional quart of milk used. 
2j pounds uncooked cereal. (The equivalent of 31 pounds of bread and 
2 cups cooked cereal.) 
4 to 5 pounds fresh fruits and vegetables. 
7 to 8 ounces butter or other fat. 
7 to 8 -ounces sugar. 
Four-fifths of the above amounts would be enough for a family of persons
who lead sedentary lives and considerably more than the amounts mentioned
would be needed by those who do hard work. 
These'foods might be served as follows: 
FOR FouR PEOPLE. 
BREAKFAST. 
4 medium-sized oranges, about 2 pounds. 
1 cup rolled oats (measured raw), about 4 ounces. 
Milk, 1 quart. 
Toast, 8 slices, representing about 6 ounces of cereal. 
Butter, 4 cubic inches, about 2 ounces: 
Sugar, 4 level tablespoons, about 2 ounces. 
DINNER. 
Average-fat meat, fish, or poultry, 1  pounds. 
Potatoes, 4 medium-sized, 11 pounds. 
Tomatoes, or other vegetable, 1 pound. 
Bread, 8 slices, representing 6 ounces of cereal. 
Butter, 2 cubic inches, 1 ounce. 
Fat used in cooking, 1 ounce. 
Apple pudding and sauce or shortcake made with 2 cups flour, 2 table- 
spoons or 1 ounce fat,  vcup or 2 ounces sugar, 1 pound fresh fruit or 
4 ounces of dried fruit. 


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