16 Marketing and Meal Planning

Don’t be frightened by words which may be strange or new to you.
These are terms which are very easy to understand. ; |

I will tell you which of the commonly-used foods will supply some, or all,
of these “‘regulating’’ elements; many foods are rich in laxative material,
minerals and vitamins. They are:

The fresh fruits and green vegetables and cooked fruits and
vegetables (which are only different in that some of them lose a little of
their vitamin value in cooking or canning, but retain the greater part of
their usefulness to us).

Milk—the only food known to contain six vitamins—absolutely essen-
tial; a quart a day if possible for the young child and a pint for an adult.

The cereals—particularly whole grain cereals, ready to serve or requiring
cooking. Graham flour, whole wheat, extra bran and wheat germ; yellow
cornmeal, unpolished rice, mixed grains including flax seed.

This regulating we speak of is done in these ways:

There is the work which is done by the vitamins, very important in
helping the body to make use of all the foods that are eaten, and in helping
the foods to do the particular work for which they are especially required.

Minerals have their definite work to do, as, for instance, the calcium on
which, along with phosphorus, strong bones and sound teeth largely depend,
and iron, so necessary to good red blood; copper also is assuming a prominent
place, supplementing iron, and iodine is valued for goitre prevention. So
we have to consider our minerals as important builders, too.

Roughage is necessary; it is supplied by the part of vegetables, fruit,
whole grain cereals, etc., which is not digested. It remains to do excellent
work, in ‘‘sweeping out’”’ the stomach, and the narrow passages of the
digestive and intestinal tracts. A sort of mechanical job, this—but one
which contributes immensely to good health, mental capacity, a general
feeling of well being and enjoyment of life.

THE VALUABLE FRUITS

No matter what the season, there are fresh, dried or canned fruits that
may be chosen from this list for frequent serving.

Apples—Fresh, whole, diced, in fruit cups, salads. Cooked in desserts,
as an accompaniment for rich meats such as pork, goose, etc.; chilled apple
sauce, plain or with other fruits, as a first-course appetizer.

Apricots—Fresh in their season. Dried—soak them, stew to tender-
ness and sweeten to taste: serve plain, with custard, blanc mange or other
milk puddings, in fruit cups and compotes, in salads with other fruits,
creamed cheese, etc. Either fresh or dried apricots made into conserves,
relishes, etc.