28 Marketing and Meal Planning
VEGETABLES AND FRUITS

Do not let this division of the food dollar seem too generous in the
- matter of vegetables and fruits. They and milk should be the last things
to be cut down in quantity. Of course, if you have a garden of your own
or can buy supplies at less than the average price, you will have some of the
money allotted for this group to apply to either number two or number five.

Potatoes can be served once a day, but there should be at least one other
vegetable, and if possible, two.

In their season, many fresh vegetables are cheap for a time, and prac-
tically the year around, we have cheap onions, carrots, parsnips, turnips,
cabbage. . One raw vegetable daily is a good rule—and besides such things
as salad greens, celery, tomatoes, cucumbers, we should keep in mind
finely shredded cabbage and carrot.

Tomatoes are classed as both fruit and vegetable. Whatever we call
them, they are immensely valuable, particularly because their vitamins
are not destroyed during cooking or canning. And since tomatoes are the
equal of oranges in providing required vitamins, tomato juice can even
replace orange juice for the baby, and it may be canned tomato juice, at that!
This is very very important. Save waters in which mild-flavoured vege-
tables have been cooked, for use in gravy, soup, made-up dishes.

When homegrown fruits are cheap, use them plentifully. At other
seasons, you may be able to buy apples to an advantage, particularly if you
can store them conveniently, so that you can buy them in large quantity;
barfanas are excellent food; rely on dried fruits, for a good supply at small
cost. Of course, fruits bought cheaply and canned in their season, are very
helpful. |

CEREALS, BREADS, ETC.

Fortunately, since we can buy so much cereal for our money, we can use
a large proportion of it in our diet—so long as the proportion of vegetables
and milk are kept up.

_ Bread or one of the other cereals, or both, may be used at every meal.
Be sure to include brown bread generously, as it has added advantages.
And, of course, under the general heading of ‘‘bread,”’ are included biscuits,
muffins, griddle cakes, etc.

Cereal foods for breakfast, supper, and for use in many kinds of dishes
suitable to all sorts of meals, include oatmeal, cornmeal, wheat cereals,
whole wheat and white flours, spaghetti and macaroni, rice, tapioca, corn-
starch, etc. Whole-grain cereals should: be emphasized.