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The following call to service was received by me from Herbert Hoover on May 4, 
 1918, and this little compilation is my response. 
 
 / 
 
 "Thus I pay the royal debt I owe." 
 
 LEILA PENNOCK, 
 
 Pasadena, California. 
 
 TO THE WOMEN OF THE UNIVERSITIES AND COLLEGES: 
 
 The United States Food Administration calls you to its service. Our need is so 
 great that we appeal to you to prepare yourselves and to enlist for the great work that must 
 be done. 
 
 All our questions now center in food; its production, its distribution, its use, its 
 conservation. The more you know about these things, the more valuable you will be, and 
 the greater ^ill be your service to humanity. 
 
 We urge you to pursue those studies which deal with food, and to train yourselves for 
 real leadership. 
 
 The time is coming soon when the souls of men will be tried as never before. They 
 must have the truth that will make them free. They will listen to you if you can give 
 them that truth. 
 
 Today your country asks you to resolve to do what you can in this the hour of extreme 
 peril to the democratic peoples of the world. 
 
 Faithfully yours, 
 
 HERBERT HOOVER. 
 
 Washington, D. C, March 16, 1918. 
 
 Dedicated to the 
 United States Government for Humanity and Freedom 
 
 Price, 50c 
 
 OCI 23 laid 
 
 Copyright, October, 1918 
 
 ©CI. A 5 5 5 2 
 
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 * "Nothing's small! 
 
 No lily-muffled hum of a summer bee, 
 But finds some coupling with the spinning stars; 
 No pebble at your feet, but proves a: sphere; 
 No chaffinch, but implies the cherubim, 
 Earth's crammed with heaven, — 
 And every common bush afire with God." 
 
 — Mrs. Browning, "Aurora Leigh.'* 
 
 Concentrated sunshine, purest of distilled waters, Nature's sweets! Fruits best of all, supply the 
 universal craving for sweets. The time has passeJ when fruits were regarded as an article of luxury 
 rather than a staple food. Rich, ripe, raw fruits are essential to a perfect dietary. They contain the 
 richest, purest sweets of the most reliable brand. When man takes these distilled waters, sugars, acids 
 and mineral salts as Nature prepares them his blood will keep its normal tone. The mineral salts in 
 the apple are iron, lime, phosphorus and magnesia, etc. These salts in this form are easily assimilated 
 and aid greatly in maintaining the body in a perfect condition. Apples blend perfectly with one of the 
 meat foods or one of the fats, non-starchy vegetables and salad vegetables. They are man's most uni- 
 versal relish and a child's delight. A basket of apples on the table in the winter months adds as much 
 beauty and fragrance to the room as does a vase of flowers in summer. The apple pleases every sense, 
 touch, taste, sight and smell, and its fall pleases the ear. Its rare keeping qualities make it possible 
 for people in the most remote parts of the world to enjoy its delicious flavor and refreshing nourish- 
 ment. John Burroughs tells us "the full-juiced apple waxing over mellow is the concentrated shafts of 
 Northern sunshine: it is the natural antidote of most of the ills the flesh is heir to, full of vegetable 
 acids and aromatics. Its sugar and mucilage make it highly nutritious. The apple is the commonest 
 and yet the most varied and beautiful of fruits — temperate, chaste, bracing, sub-acid, active, best friend 
 of man. To absorb and transmute its quality one would be cheerful, contented, equitable, sweet-blooded, 
 long-lived, shedding warmth and sunshine and contentment all round." 
 
 Apricots, berries, cherries, peaches, pears, plums, all should hold a large place in our diet. 
 
 As the apple bears to us "concentrated shafts of Northern sunshine," so the orange — nuggets of pure 
 gold — gives the sweetest nectar of our Southern clime. The citrus fruits are the result of sunshine, 
 water, love, and labor applied to the richest of soils. They carry cheer and health with them wherever 
 they go. They may be used by sick and well alike If taken in the proper combinations. Oranges, like 
 apples, combine perfectly with one of the Meat Foods, or one of the Fats accompanied by Non-Starchy 
 and Salad Vegetables. The acids of the citrus fruits are most powerful and often cause much trouble — • 
 pain and sickness — when promiscuously mixed with all foodstuffs. Nature has her fixed laws and he 
 who violates these, her just dictates, must needs suffer. An orange and a glass of luke-warm milk is a 
 breakfast or lunch fit for a king. The richest protein, fats, sugars, solvent carbohydrates, mineral salts, 
 and the purest of distilled water. Dr. Wiley would have us eat oranges, then shall we add oranges or 
 apples and two glasses of milk if we wish to increase the fare. This is sufficient food for those perform- 
 ing the most strenuous labor. A PERFECT MEAL — easily prepared, cheapest on the bill of fare. 
 
 Within these golden orbs Nature has arranged with the most wonderful mathematical accuracy the 
 refreshing coolness of the mountain breeze, the moisture from the brimy deep, and the mystic heat and 
 energy of the desert, and has hermetically sealed all in a pneumatic tire covering, that her children in 
 the uttermost parts of the earth may take of this water of life freely. Most ripe fruits are perfect in 
 their natural state for complete digestion — perfect assimilation. The orange has the rarest of food 
 values. Dr. J. H. Kellog tells us the sugar of the orange, like its acid, has the advantage that it is pre- 
 pared for immediate assimilation and requires no digestion. He says it is to the sugar which it contains 
 that the orange owes its chief value as a source of nutriment; in addition to the sugars, it contains 
 nearly one per cent protein. The combined value of its food contituents amounts to 240 calories or food 
 units per pound. These values are best appreciated when compared with similar foodstuffs. Thus: 
 
 A pint of orange juice equals 240 food units. 
 
 A pint of buttermilk equals 176 food units. 64 units less than orange juice.' 
 
 A pint of oysters equals 176 food units, 64 units less than orange juice. 
 
 Three-fourths pint of whole milk equals one pint of orange juice. 
 
 Thus we see while the orange is always a grateful addition to any bill of fare, it also has high nour- 
 ishing qualities to recommend it. The orange juice supplies the finest of pure distilled water, absolutely 
 free from germs or foreign matter of any kind. As a quencher of thirst oranges have no equal. It is 
 much safer to quench one's thirst by eating an orange than to take your chances at the soda fountain, 
 which is most certainly unsanitary. No finger but your own touches the pulp of the orange, but the 
 glass or spoon and dish from which you receive your serving has doubtless ministered to fifty or a hun- 
 dred before your lips touch it. 
 
 The ordinary diet chiefly made up of meat, bread, and potatoes is a fare decidedly deficient in the 
 mineral salts or acids. In such a case one meal a day of orange juice (an apple just as good) and some 
 form of milk food — whole milk, skimmed, clabber, buttermilk, cheese or cottage cheese — should supply 
 this deficiency. REMEMBER THE COMBINATIONS. Those who have had to forego the wonderful 
 pleasures of fruits may know its value it used in this manner. 
 
 Dr. Kellog further states that the medicinal uses of this marvelous fruit is little appreciated by the 
 public in general and little used by medical men. As a food in fever cases, he says, nothing could be 
 more perfectly suited to the requirements of the patient's condition. The fever patient needs water to 
 carry off poisons which are burning him up and against which his cells and organs are struggling. 
 Orange juice supplies the finest sort of pure distilled water. The grateful acids furnish aid in satisfying 
 thirst and the agreeable flavor makes it possible for the patient to swallow the amount needed. The 
 intense toxemia from which the fever patient suffers coats his tongue and destroys his thirst for 
 water as well as his desire for food. The agreeable flavor of orange juice aids greatly in overcoming 
 this obstacle. Another special and valuable property of orange juice is the small amount of protein or 
 albuminous matter which it contains. Fever patients have little gastric juice and very small digestive 
 power, and so need to take food which is ready for absorption and immediate use. Foods poor in albu- 
 men are also needful in fevers because they do not leave residues to undergo putrefaction in the 
 colon, as do meat, eggs and numerous other foods. Orange juice contains less than one per cent of 
 albumen, so that a patient may take three or four quarts of the juice without getting an excess of ma- 
 terial which might prove a source of great injury. Orange juice, he states, is almost indispensable to 
 those most unfortunate and suffering of mortals — the bottle-fed babies. Every infant fed from a nurs- 
 ing bottle and older children who are not doing well should receive daily not less than four ounces of 
 orange juice to supply necessary vital properties they do not get in their artificial food. Immediate 
 results in renewed growth and health can be seen." 
 
 Lemons, limes and grapefruit share with the orange in many of its good poins. A tea made of the 
 entire grapefruit — a cupful taken throu,ghout the day. one cupful every half hour — is Nature's best remedy 
 for a cold. Two or three times during the day hold a piece of rock candy in the mouth, taking special 
 care to discard all secretions that collect in the mouth. It is surprising what this simple remedy will do. 
 A leading physician tells us that "a cold is caught at the table." REMEMBER, no food to be taken dur- 
 ing this day of fasting for a cold. 
 
 Wonderful! Most marvelous provision has Nature made for her children. Her color scheme that of 
 the rainbow. Hope there is that all may use her gifts as she prepares them. Violet, indigo, blue, green, 
 yellow, orange, red — apples, oranges, lemons, vegetables, berries, prunes, plums — all speak of the won- 
 derful works. Let us go forth under the open sky and list to Nature's teachings, then with the Psalmist 
 of old shall we exclaim. "I shall life up mine eyes unto the hills and worship 'The God of the Open Air.' " 
 
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 FOOD GROUP VI. ACID F 
 
 THE NEW LIFE— LOYALTY 
 
 "Love hearth all things, believeth all things, hopeth all things, endureth all things." 1 Cor. 13:7. 
 
 Reading: 1 Cor. 1-13. 
 
 Prayer: O Thou who art the Truth infallihle, give unto us a spirit of loyalty to the Truth, as Thou dost 
 reveal it to us, whereby we shall be righteous in performing our promises, careful in our charges, gentle and 
 easy to be entreated, slow to anger, and ready in all fidelity for every good word and work to do Thy will con- 
 tinually. Amen. 
 
 BREAKFAST— Fruit, Toasted Corn Flakes, Lettuce Butter, Milk. 
 
 Figs — Prepared by washing through several waters; cover with cold water and let soak over night. 
 
 May be eaten as soaked or stewed over slow fire as prunes — given before. 
 Toasted Corn Flakes — Heat; serve with butter (or Shredded Biscuits the same). 
 Lettuce — Prepare as given before: serve with oil dressing or, if shredded, may be used with toasted 
 
 flakes and butter. 
 Drink — Milk, hot or cold, as desired. 
 
 Figs — SUGARS and mineral salts — supplies heat, energy and aids in regu- 
 lating all bodily processes. 
 Toasted Flakes — SUGARS and fats— gives heat and energy. 
 Lettuce — mineral salts and bulk — regulating agent. 
 
 Milk — protein, fats, sugars, mineral salts — builds new tissues, gives heat, 
 energy and valuable mineral salts. 
 
 LUNCH— Egg, Leafy Vegetable, Fruit, Drink. 
 
 Egg — Cold hard-boiled egg, sliced on salad vegetable. 
 
 Endive — Pick and wash as you do lettuce; place in air to crisp. May dice any cold vegetable you 
 may have on hand, and use in this salad. Arrange leaves on dinner plate, place sliced egg on 
 leaves, then add vegetables in center and cover with Mayonnaise dressing. 
 Fruit — A good ripe apple. 
 Drink — Water best — hot or cold. 
 
 Egg — protein, fats — for growth and repair and heat. 
 Leafy Vegetable — mineral SEdts. bulk — best regulating agent. 
 Fruit — Sugars and mineral salts — energy and digestive aid. 
 Water — best regulating agent. 
 
 DINNER — Beans, Summer Squash, Beets, Celery, Ice. 
 
 Beans — Wash and rinse one cup of navy beans, cover with water sufficient to soak and cook them. 
 Dried seed foods should be soaked from six to ten hours and cooked in this same water in which 
 the beans have been soaked as this water contains all the valuable alkaline salts. Bake six to 
 ten hours; one-half hour before serving take from oven and season according to the taste of 
 YOUR family; place in oven and brown. Beans cooked in this manner are easily digested as 
 they contain all their food values, while if the first waters are thrown away then soda added 
 you have only a heavy, starchy mass, highly seasoned — a perfect condition for fermentation. 
 Summer Squash — Wash, cut in small pieces, add but little water. Cook until tender; add seasoning 
 as you like. (The Asparagus Squash is excellent as it has an oyster flavor. Scalloped with 
 celery and a bit of onion makes a rare dish. It is easily grown. 
 Beets — Prepared as all vegetables, save all liquid may be used in soup or gelatine. Cover with cold ■ 
 water, the skin will then slip oft easily. Slice or chop and serve with little salt and butter. A 
 teaspoonful of sweetening improves some beets. 
 Celery — Pick, wash carefully and set away to cool and crisp. Serve in quarters, garnished with pars- 
 le.v. A bit of parsley each day is most wholesome. 
 •Ice — Jiffy Jell, one package pineapple flavor; rhubarb, six or more stalks; sweetening, honey or syrup. 
 Cream one-half pint. Wash and cut into one-quarter-inch pieces six or more stalks of rhubarb. 
 Stew in earthen or granite pan, adding one-half cup of sweetening when placing on fir§. Stew 
 until tender, drain off juice and chill — ice cold best. There should be one cupful of juice. 
 
 To one package of Pineapple Jifty Jell add one cup of boiling water. Keep hot until thor- 
 oughly dissolved, then add the cup of cold juice — this sudden chilling renders all gelatine as clear 
 as crystal — then add flavoring from little vial contained in every package. Set away to cool (not 
 set); when perfectly cold beat with Dover beater until creamy. Whip cream, saving out one 
 tablespoonful to place on top of each serving. Add the remainder of the cream to beaten gelatine. 
 While gelatine is cooling cut a little RED CROSS from a ripe tomato and place on whipped cream 
 with each serving. This is ample to serve four persons. 
 
 Any fruit or flavoring may be used. White of egg may be used instead of cresem. 
 Beans — starch-SUGARS, fats, mineral salts — for growth and repair, heat, 
 
 energy and regulating agent. 
 Summer Squash — some SUGARS, mineral salts — heat, energy, regulating 
 
 agent. 
 Beets — SUGAR, fat and mineral salts — heat, energy and regulating agent. 
 Celery — mineral salts and bulk — digestive aid. 
 
 Ice — protein, fats, SUGARS — for growth and repair, supplies heat and 
 energy. 
 
 MEAL PLAN FOR THE DAY— 
 
 Dinner — Starchy Food the basis. 
 
 One Starch Food — Beans, baked. 
 
 One or more Non-Starchy Vegetables — Summer squash, beets. 
 
 One or more Green Leafy Cegetables — Celery. 
 
 One or more Fats — Cream Gelatine Ice. 
 
 Breakfast — 
 
 One Fruit — Figs. 
 
 One starch-SUGAR — Toasted flake food. 
 
 One Salad Vegetable — Lettuce. 
 
 One or more Fats — Butter, milk. 
 
 Lunch- 
 One Meat Food — Eggs. 
 One Salad Vegetable — Lettuce. 
 One Fruit — Apple. 
 
 •"FOOD etnd FREEDOM" Recipes. 
 
i 
 
 "He is not worthy of the honey-comb. 
 Who shuns the hives because the bees have stings"— 
 "Many things sweet to taste prove in digestion sour." 
 — Shakespeare. 
 
 Which shall it be sugar or sugars? Sugar means all substances which may be reduced 
 by the digestive processes into the simple sugars, giving energy and vitality. All grains, veg- 
 etables and fruits contain notable quantities of sugars. Sugar as we know it on the table, and 
 the sugar our body calls for are entirely different things. The one stimplates and enervates; 
 the other vitalizes the entire digestive process. Sugar in its refined form is a foodstuff of mod- 
 ern times. The ancients used it as a medicine, later it was eaten on special feast days. India 
 is the native home of the sugar-producing cane. Mention is made of it in the sacred books of 
 the ancient Hindos and Chinese. About the tenth century A. D. sugar cane was carried west- 
 ward by the Arabs to the valleys of the Tigris and Euphrates. The Moors introduced it into 
 Spain, and the Spaniards carried it and its products to America. In 1492 sugar was selling in 
 London for $275 per hundredweight. Today it is considered a necessity in every home. 
 
 The call has come for us to eliminate sugar and candy from our food in order that our 
 government may be able to send the concentrated foods to those bearing the heaviest bur- 
 dens and hardships of the war, as it relieves fatigue and furnishes heat with the least expend- 
 iture of nerve energy. Such foods "Our Boys" must have. Is our Government, then, asking 
 of us an untried thing? Rather, we are requested to seek sweets of true food value. For cen- 
 turies man lived, thrived, reached the highest type of development, without a knowledge of 
 the existence of sugar as we know it. Honey, known and used si^ice the earliest times by 
 all people, possesses the properties of a perfect sweet, at the same time it is produced with 
 the least economic outlay. In using honey, molasses or syrups, the general rule is to use one 
 and one-fourth the amount the recipe calls for in sugar. However, much depends upon what 
 you are making, the flours, amount of liquids used and the tastes of your individual group. 
 Test it out for yourself; real pleasure in cooking comes when one finds things to be true by 
 actual experience. By comparing the food elements in the accompanying table, one readily 
 sees all plant values are lost in the making of refined sugar; hence, those who insist upon 
 using white granulated sugar and candies are getting a substance devoid of everything of a 
 nutritive character, peculiar to the carbo-hydrate foods. Sugar in this form is a deceptive 
 food — a stimulant. In Nature's plan there is always a reckoning made — loss of digestive 
 power, fermentation, enervation and all the attending ailments. ■ The habit of pleasing the ap- 
 petite has become our national menace, a habit indulged in by almost everyone. We eat any- 
 thing at all times, in all places. Much eaten, more wanted — the result being discomfort rath- 
 er than pleasure. Refined foods are civilization's greatest bane. 
 
 Nature prepares for us apples and oranges; man makes candy. 
 Nature grows grapes and raisins; man makes wine. 
 Nature yields corn for bread; man makes whiskey. 
 Nature gives us cane and beets; man makes sugar. 
 
 The call for service is sounding — which shall it be, self-indulgence or freedom, health, and 
 humanity? 
 
 Read F. C. Howe's "High Cost of Living." 1917, Scribner's Sons, New York, $1.75. 
 
c^ 
 
 FOOD GROUP V— S 
 
 HAPPINESS 
 
 "w*' '^'^^ °"^ "' "* please his neighbor for that which is good, unto edifying. For Christ also pleased not 
 himself. Rom. 15:2, 3. 
 
 Reading: Rom. 15:1-7. 
 
 Prayer: O God, Thou makest cheerfulness the companion of strength, yet doth it often take wings in 
 our times of sorrow, until the fretfulness of our spirits is more hurtful than the heaviness of our brudens. 
 Grant unto us that calmness and poise, that patient trust, that forgetfulness which shall preserve us from de- 
 jection, enabling us to glorify Thee by expressing Thy joy forever. Amen. 
 
 BREAKFAST— Cornmeal Muffins, Honey, Salad, Fats. 
 
 Muffins — Use cornmeal as the flour in your best muffin recipe. Serve hot with butter and a little 
 
 honey — Nature's purest sugar. , 
 
 Salad — Prepare, pick and wash, set in open air to crisp one head of lettuce. Arrange on salad plates, 
 
 add four or five ripe olives, over which grate a little raw carrot. 
 Drink — Hot or cold water, milk or chocolate. 
 
 Muffins — protein, fat, starch-SUGARS — aids gi-owth and repair, gives heat and energy. 
 Honey — sugar — supplies energy. 
 Lettuce ] 
 
 Carrots J — fats, sugars, mineral salts and bulk — supplies heat and energy; best regulating 
 Olives J agent. 
 
 \< Drink — best digestive aid. , 
 
 ' I LUNCH — Cottage Cheese, Ca-rrots, Leafy Vegetable, Fruit. 
 
 Cottage Cheese — Heat clabber milk below boiling point, strain through cheese-cloth or very fine 
 sieve. Best if set away to drain for a time. Break up with a fork, add seaesoning to taste and 
 one-half cup of cream. Serve with leafy vegetable and diced carrots, beets, any cooked vege- 
 tables. 
 Fruit — Ripe fruit in season. 
 Drink — Hot or cold. 
 
 Cottage Cheese — protein, fat, sugars — promotes growth of new tissues, 
 
 supplies heat and energy. 
 Carrots — sugars and mineral salts — gives energy and acts as a regulating 
 
 agent. 
 Leafy Vegetable — mineral salts — supplies vital regulating elements. 
 Fruit — sugars and mineral salts — gives energy and regulates all bodily 
 
 functioning. 
 Water — best digestive aid. 
 
 DINNER — Fish, Spinach, Carrots. Leafy Vegetable, Tomatoes. Fruit. 
 
 Fish — Fresh fish, about three pounds. Clean and wash fish, dry with clean cloth and put in stuffing. 
 Sew up the opening, place in baking-dish or pan on a piece of cotton gauze with which to lift 
 baked fish out of pan (greased paper may be used in place of gauze). 
 
 Stuffing for Fish — Boil three medium sized potatoes in skins, peel, mash and whip very light, 
 add seasoning and cream or fat; have prepared one tablespoonful each minced bell pepper, onion, 
 parsley, and a pinch of powdered thyme. Add to the potato, season to taste. Mix well together. 
 Potatoes so prepared contain all their alkaline qualities and may be eaten with meats occasionally. 
 Bake in moderate oven, basting frequently. Allow fifteen minutets to each pound of fish, and 
 fifteen extra minutes for the heating. Serve with lemon and parsley. 
 Spinach — Steam in its own juices, as given before. Any cooked leafy vegetable may be cooked in 
 open-bottom pan over other vegetables: care must be taken to blend the flavors that suits the 
 tastes of YOUR family. 
 Carrots — Cooked as given before. Any non-starchy vegetable may be used. 
 Watercress — Pick over carefully and wash through several waters. Set in open air to crisp. 
 Tomatoes — Wash and slice. Arrange green vegetable on plates. Add four or more slices of tomato. 
 Serve with a little salt or any dressing preferred. Tomatoes may be peeled by pouring over 
 them sufficient boiling water to cover; pour this oft immediately and add cold water. The skin 
 may then be removed very easily. Remember, much of the valuable mineral salts are lost when 
 the skin of fruit or vegetables Is removed. 
 Fruit — Sliced lemon used with the fish. 
 
 Fish — protein, fats, starch, mineral salts — for growth and repair, heat and energy. 
 
 Spinach — fat and mineral salts — regulating agents. 
 
 Carrots — sugar and mineral salts — heat, energy and best regulating elements. 
 
 Watercress — mineral salts — regulating elements. 
 
 Tomatoe-s — mineral salts — regulating elements. 
 
 Fruit — mineral salts — regulating elements. 
 
 MEAL PLAN FOR THE DAY— 
 
 Dinner — Meat Foods our basis. 
 One Meat Food — Fish. 
 
 One or more Non-Starchy Vegetables — Spinach, carrots. 
 One Raw Salad Vegetable — Watercress. 
 Acid Vegetable — Tomato. 
 One Fruit — Lemon. 
 
 Breakfast — 
 
 One Starchy Food — Cornmeal muffins. 
 
 One Sugar — Honey. 
 
 One Salad Vegetable — Lettuce. 
 
 One or more Fats — Butter, chocolate. 
 
 Lunch — 
 
 One Meat Food and Fat — Cottage cheese. 
 One Non-Starchy Vegetable — Carrots, 
 One Leafy Salad Vegetable — Romain. 
 One Fruit — Berries. 
 
^ 
 
 FRUITS AND NUTS 
 
 Average percentage Mineral Salts in one-pound portions. 
 
 Bo 
 
 
 
 Sweet Fruits — 
 
 Sugars — 
 
 Apples 014 
 
 Apricots 014 
 
 Currants 14 
 
 Dates 10 
 
 Figs 299 
 
 Prunes 06 
 
 Raisins 088 
 
 Rhubarb 06 
 
 Honey 005 
 
 Acid Fruit — 
 
 Apples 014 
 
 Apricots 018 
 
 Bananas 01 
 
 Berries — 
 
 Blackberries 08 
 
 Blueberries 45 
 
 Cranberries 024 
 
 Gooseberries 05 
 
 Huckleberries 035 
 
 Raspberries 07 
 
 Strawberries 05 
 
 Cherries 03 
 
 Currants 05 
 
 Dates 10 
 
 Figs 074 
 
 Grapes 024 
 
 Grapefruit 03 
 
 Lemon 05 
 
 Limes 08 
 
 Oramges 06 
 
 Peaches 01 
 
 Pears 021 
 
 Persimmons 03 
 
 Pineapples '. 02 
 
 Plums 025 
 
 Nuts- 
 Acorns 
 
 Almonds 30 
 
 Beech 
 
 Brazil 
 
 Butter 
 
 Chestnuts 04 
 
 Cocoanuts 09 
 
 Filberts 
 
 Hickory 
 
 Pecans 
 
 Walnuts 108 
 
 Black 
 
 English 
 
 .035 
 
 .015 
 .001 
 
 .0032 
 .0029 
 .005 
 
 .0011 
 
 .6669 
 
 .0005 
 
 .0005 
 
 .003 
 
 .0008 
 
 .0013 
 
 .0004 
 
 .0006 
 
 .6663 
 .0003 
 .0003 
 
c% 
 
 One Meat Food. 
 
 One or more Non-Starchy Vegetable 
 One or more Raw Salad Vegetables. 
 One Fruit. 
 
 "Blest power of s 
 What balm, what 
 
 FOOD GROUPS AND PERFECT 
 
 Combine the foods within these squares to 
 
 MEAT FOODS 
 
 Chicken (A-10) 
 
 Ducks 
 
 Goose (A-2) 
 
 Pigeon 
 
 Turkey (A-3.6) 
 
 Rabbit 
 
 Venison 
 
 Wild fowl 
 
 Beef, fresh (A-10), dried 
 
 (A-S.3), canned 
 Brains 
 Heart 
 
 Lamb (A3.9) 
 Liver 
 
 Mutton (A-4) 
 Oxtail 
 
 Pork (A-2.2) 
 Sausage (A-3.4) 
 Sweetbreads 
 Tongue 
 Veal (A7.1) 
 Wienerwurst 
 Fish, all kinds (A5.4) 
 Bass (A-7.6) 
 Cod (A12) 
 Halibut (A-7.8) 
 Salmon (A-5.4) 
 Caviar 
 Clam 
 Crab 
 
 Frog legs (A-12.1) 
 Lobster 
 Oysters (A-30) 
 Shrimp 
 Turtle 
 Eggs (A-8) 
 Gela-tine 
 Junket 
 
 Dairy Products 
 
 Buttermilk (B-6.1) 
 Clabber milk 
 Skimmed milk (B-5) 
 Whole milk (B-2.6) 
 Malted Milk 
 American cream cheese 
 All kinds of cheese (A-1.2) 
 Cottage cheese 
 
 Nuts 
 
 Brazil nuts 
 Butternuts 
 Cocoanut (B1.2) 
 Filberts 
 Hickory nuts 
 Walnuts, black 
 Walnuts, English (Al.l) 
 
 ACID FRUIT 
 
 Apples (B-6) 
 Apricots (Bll) 
 Berries, all kinds (Bx) 
 Cherries (B-7.8) 
 Currants 
 Dates 
 Figs, fresh 
 Grapes (B-2.8) 
 Grapefruit 
 
 Leeks (acid vegetable) 
 Lemon (B12) 
 Limes 
 Loquats 
 Nectarine 
 Orange (B-11) 
 Onions (acid vegetable) 
 Peaches (B12.2) 
 Pears (B-5.6) 
 Persimmons 
 
 Pineapple, fresh (B-15.7) 
 Plums (B-7.3) 
 Pomegranate 
 Prunes, fresh, raw 
 Quince 
 
 Tomato (acid vegetable) 
 . (B-24.5) 
 
 SWEET FRUIT— DRIED 
 
 Sugars 
 
 Apples 
 Apricots 
 Currants (B-1.8) 
 Dates (B-3.2) 
 Figs (B-32.3) 
 Prunes (B-8) 
 Raisins (B-6.8) 
 
 Apples, ripe, raw (B-6) 
 Grapes, sweet, raw (B-4) 
 Orange, sweet, raw (B-14.4) 
 Rhubarb (B-37) 
 Melons" (B-19) 
 Citron (B-3) 
 Watermelon (B8.8) 
 
 Honey 
 
 Syrups, cane, corn, maivle 
 
 (B-20.S) 
 Sugar, cane, maple 
 
 Jam 
 Jelly 
 
 Marmalade (B-1) 
 Preserves 
 
 NON-STARCHY VEGE- 
 TABLES 
 
 Artichokes (Jerusalem) 
 
 Asparagus (B-3. 6) 
 
 Beets (B-23.6) 
 
 Brussel sprouts 
 
 Cabbage* (B-18) 
 
 Carrots (B-24) 
 
 Cauliflower (B-17 4) 
 
 Celery (B-42.2) 
 
 Chayotes 
 
 Corn, green 
 
 Corn, canned 
 Corn, on cob 
 
 Dandelion 
 
 Eggplant 
 
 Kale 
 
 Kohlrabi 
 
 Leeks* 
 
 Lettuce (B-3S.6) 
 
 Lima beans (B-12) 
 
 Mushrooms 
 
 Mustard 
 
 Okra 
 
 Onions* 
 
 Parsley 
 
 Peas, green 
 
 Peas, canned 
 
 Salsify (oyster plant) 
 
 Spinach (B-113) 
 
 String beans, small 
 
 Summer squash 
 
 Swiss chard (B-41.1) 
 
 Chinese cabbage 
 
 Tomatoes* (B-24) 
 
 Turnips (B-7) 
 
 Wax beans (B-11. 5) 
 
 •Acid Vegetables. Never 
 Rich Starchy Foods. 
 
 A represents so many points for acic 
 B represents points in fa^or of pur* 
 X Cranberries (B-3.7), Raspberry jui 
 ° Melons should be eaten alone. Goc 
 
"The ancient Fathers lived on frugal tare — 
 
 Nor had they palates less refined than ours. 
 The feasts we spread upon our tables fair 
 
 Our frames enfeeble and reduce our powers.".. 
 
 Vegetables are Nature's great harmonizing medium; they enrich the diet and give valuable forms of 
 food; their principal properties lie in their mineral content which is necessary tor the building of the 
 bodily structure and maintaining the alkalinity of the blood. Their bulkiness stimulates the action of 
 the intestines as well as causing the appetite to be quickly satisfied, and their aromatic properties in- 
 crease the How of the digestive juices. They are Nature's best cleansers and regulating agents. These 
 may be classed as seeds, fruits, leaves, stems, roots and tubers. They should hold the center place in 
 all food combinations, harmonizing with all the groups. Let us remember that it is not what one eats 
 but what is digested and assimilated that gives health and vigor to our bodies. Let us learn how and 
 what to eat; let us not disregard Nature's laws, for then do we "dig our graves with our teeth." When 
 we mix our foods in accord with the present-day customs, meats, starches, acids and sweets promis- 
 cuously, we must face the unchanging law of Cause and Effect. In whatever profession you may be 
 your success depends entirely upon the food you eat. A machine stuffed with an oversupply of fuel 
 will soon refuse to go. Our bodies are the most wonderful piece of machinery; Whenever we feel 
 dull or unambitious we may be most sure we have ci'owded our digestive machinery. Fast one day on 
 a single kind of fruit and water and see how much bluer the skies become; evening zephyrs are audible. 
 After such a day, or days, one is even ready to a'rise with the sun. We get a new vision of life. Re- 
 member, man is built around his alimentary tract; if every part of that thirty-two feet of tubing is 
 playing well its part, receiving and sending a normal, life-giving blood stream daily to the millions of 
 individual cells, all goes well. Our life and work depends entirely upon what we allow to pass our lips. 
 It is a problem of individual initiative; each person is a law unto himself. One may eat and grow fat, 
 another eats and grows thin. Others eat and become sick. Many eat and grow strong and well. Radical 
 changes in diet are unwise. The safest way is to remember the combinations of food groups. IMever was 
 the opportunity so great as the present to try the experiment in carefully reducing the quantity and 
 changing the diet along the lines indicated. Our leading dieticians tell us if our bodies were to be the 
 criterions in a decided change they would reconstruct these combinations to read thus; 
 
 One meat food. 
 
 One cooked non-starchy vegetable. 
 
 One raw salad vegetable — leafy vegetable. 
 
 One ripe, raw fruit. 
 
 And here let us state in many cases raw fruits and raw vegetables cannot be combined, for the body 
 often refuses to combine rough vegetable fibre and strong mineral salts always found in raw vegetables 
 with the acids of the raw fruit. Each must meet his individual needs. Whenever one feels stimulated 
 and full of vital energy after having partaken of food he may be sure that is an expression of the 
 joy for the wisdom of that Individual mind. Again, most bodies would have us interpret the second 
 combination thus: 
 
 One starchy food. 
 
 One cooked non-starchy vegetable. 
 
 One leafy vegetable. 
 
 One fat. 
 
 Could there be anything more simple, more easily prepared, more economical in these strenuous yet 
 wonderful days? Let us return to the frugal fare of our forefathers; then how great shall be our in- 
 heritance, favored as we are with all the conveniences and advantages of the greatest of all ages. 
 
 Remember, green vegetables dried contain all the valuable minerals. They can be restored to normal 
 condition by soaking twelve to twenty-four hours. 
 
 Vegetables are the great solvent factor in all foods. Both cooked and raw, they are much needed 
 in the daily dietary for health. The organic salts are present in all plant foods if these be used in their 
 natural state with the simplest cooking and little seasoning. Whole grain foods, vegetables and fruits 
 furnish abundant supply. Much ill-health and mal-nutrition come from a lack of these vegetable foods. 
 The bones call for calcium. Blood is renewed only when iron is present. Did you know one drop of 
 blood contains more corpuscles than all the stars we see in the sky? These unnumbered cells get their 
 food from the mineral salts in solution in the blood stream. The patent flour products, ready-to-eat 
 foods are deficient in these minerals and the body's piocesses are suspended when we continue the use 
 of such foods. Read A. W. McCann's "Starving America." We are given warnings — go cautiously, pro- 
 claims the yellow tongue — a dull eye, aches and pains are sure to follow. 
 
 The gastric juice depends upon chlorine for its essential hydro chloric acid. Phosphorus, potassium, 
 sulphur, sodium, and magnesium are indispensable in the functioning of the entire organism. There are 
 small quantities of silica, manganese, arsenic and florine required in the less yet subtle operations. 
 Phosphorus, potash, lime and iron are the most essential. All foods contain some of these minerals, 
 some foods contain all of them. Oxygen we get from breathing plenty of pure fresh air and drinking pure 
 water. Carbon from the fats and oils, starchy foods and fruits. Hydrogen is found in the air we breathe, 
 the water we drink, our foods — hydrocarbon fats and carbohydrates — starches, sugars, mineral salts. Ni. 
 trogen we get mainly from the Rich Food groups — proteins — Meat Foods and Starches, GROUPS I and 
 III. Calcium is contained in veal (traces in meats), milk, eggs, whole grain foods, lentils, beans, peas, 
 radishes, asparagus, spinach, most fruits (excepting the apple), and hard drinking water. Phosphorus 
 is found in both animal and vegetable foods. Animal foods — cheese, mutton, white cheese, eggs, beef 
 (barley meal), milk, pork; vegetable foods — whole barley meal (milk, pork), chestnuts, potatoes, cabbage, 
 turnips, carrots. Phosphorus cannot be overrated as a building agent. It is found in the nucleus of grow- 
 ing cells, an essential element in the bones, and the nervous system. Sulphur has antiseptic properties 
 and defends the body against disease breeding bacteria. Cabbage, leeks, onions, egg yolk, and about 
 one-eighth of the total mineral content of fruits contain much sulphur. Sodium occurs as chlorine- 
 sodium chloride or common salt. Some authorities say it enters the body and leaves it without apparent 
 change, possibly aiding in stimulating the gastric juice if used in moderation. Natural foods contain 
 sufficient sodium chloride to supply the body's needs. In combination with other chemicals the propor- 
 tions run thus: In veal there is one part sodium to four parts potassium; in milk, one part sodium to 
 eight parts potassium; in wheat, one part sodium to twelve parts potassium; in potatoes, one part sodium 
 to thirty parts potassium; in peas, one part sodium to forty-four parts potassium. Figs, strawberries and 
 apples are rich in sodium; gooseberries, prunes and peaches have less: most fruits contain a little. The 
 potassium content high in all fruits except strawberries. Iron is found in beef, veal, white fish, milk, 
 cheese, egg-yolk, whole grain foods — corn, oats, rice, wheat, white beans, peas, lentils, potatoes, apples, 
 strawberries, gooseberries and prunes; strawberries contain twice as much iron as the prune or milk. 
 Magnesium occurs in veal, meats, milk, eggs, whole grain foods, beans, peas, lentils, radishes, aspar- 
 agus, spinach, and many of the vegetables. Silicon, manganese, florine and iodine each play their own 
 little, yet essential, part. We get iodine from fish foods — herring, mussels, salmon, cod and oysters. 
 Silica and florine from whole grain foods and vegetables. The following is of interest as an illustration 
 
 (Continued on Opposite Page) 
 
FOOD GROUP 
 
 KINDNESS 
 
 "Go, ye, and learn what this meaneth, I desire mercy, and not sacrific 
 Reading: Matt. 18:21-35. 
 
 Matt. 9:13. 
 
 m 
 
 Prayer: Father of mercy, God of all comfort, bestow on us genial spirits, and unwearied forbearance, 
 mUd, patient, loving hearts, cordial speech and kindly dispositions, that we may exercise Christian courtesy in 
 all our relationships, giving no occasion for offense, but, as much as lieth within us, living at peace with all 
 men. Amen. 
 
 BREAKFAST— Egg, Leafy Vegetable. Fruit, Milk. 
 
 Egg— Soft-boiled, coddled (as given before), or hard boiled. Place in pan of cold water, let come to 
 a boilmg point and keep at this temperature for thirty minutes; remove from stove, place in 
 cold water for a few moments, then the shells are removed with no difficulty. Serve with endive 
 romain, lettuce or parsley. ' 
 
 Fruit — In season, in combination with salad or alone. 
 
 Drink — Glass of milk, natural temperature, luke-warm or cold. 
 
 Egg — protein and fat — for growth and repair. 
 
 Leafy Vegetable — valuable mineral salts — regulating food. 
 
 Fruit — sugars and mineral salts — energy and regulating agency. 
 
 Milk — protein, fats, sugars and mineial salts — a perfect food; builds tis- 
 sues, supplies heat, gives energy and valuable mineral salts. 
 
 LUNCH— Muffins, Butter, Celery, Drink. 
 
 Muffins— Barley and tapioca flour— half and half— using your best muffin recipe. Serve with butter. 
 Celery— Wash thoroughly, cut in quarters, which is a serving for each person. 
 Drink — Hot or cold — water best, after the meal. 
 
 Muffins- starch-SUGARS, fats, mineral salts— heat, energy and regulating food. 
 
 Butter — fat — supplies heat. 
 
 Celery — mineral salts — regulating agent. 
 
 Water — best digestive aid. 
 
 DINNER— Soup, Carrot-loaf, Peas, Spinach, Fruit. 
 
 Soup— Dice two carrots two potatoes, two onions; add three pints cold water; cook until tender; add 
 s'e'ne i in'' Jof^''^®'^ celery leaves and any extra liquid from the spinach; season to taste. 
 
 Carrot-loaf- Two cups ground carrots, one cup chopped raisins, one cup chopped suet, one egg two 
 small onions minced fine (or celery), two tablespoonfuls potato flour, season to taste. Bake in 
 hot oven thirty minutes. Baste often. "<»».<= 
 
 Spinach— Wash carefully through two waters; steam. Serve in its own juices with butter and salt. 
 
 Peas — Wash, shell, add sufficient water to cook; season when done. 
 
 Fruit — In season — berries or fruit. 
 
 Strawberry shortcake may be used in place of fruit. 
 
 Soup — starches, SUGARS, mineral salts — energy and regulating agency. 
 
 Carrot-loaf— starches, SUGARS, mineral salts— heat, energy and regulating agent. 
 
 Spinach — fat and mineral salts — supplies heat, energy and assists in all 
 vital processes. 
 
 Fruit— SUGARS and mineral salts— gives energy and aids digestion. 
 
 MEAL PLAN FOR THE DAY— 
 
 With mixed basis. 
 
 Dinner — 
 
 One Starchy Food — Carrot-loaf, potatoes. 
 One or more Non-Starchy Vegetables — Carrots, onions. 
 One or more Salad Vegetables — Spinach, celery. 
 One Fruit — In season. 
 
 Breakfast — 
 
 Meat Foods— Egg and milk. 
 
 One Salad Vegetable — Leafy vegetable. 
 
 Fruit — In season. 
 
 One Starch — Barley muffins. 
 
 One fat — Butter. 
 
 One Salad Vegetable — Celery. 
 
o 
 
 "Man's rich with little were his judgment true; 
 Nature is frugarl and her wants are few — 
 These tew wants answered, bring sincere delights; 
 But fools creat themselves new appetites." 
 
 — Edward Young. 
 
 Eating is a cliemical process. It is a series of steps toward the realization of healtli, effective 
 service, and success in life. Toward this end man spends most of his time and livelihood. Food 
 is the means to produce this ideal. The purpose of all food is to build new cells and tissues and 
 repair the wornout parts; to supply renewed energy in all normal functioning of the different 
 organs of the body. Everything we eat is either food or poison. Only that part that is digested 
 and assimilated is food, all the extra proves a poison. The innocent, the most unsuspecting, most 
 beloved of mortals are often the prey or food poisoning. The best the family can afford — all the 
 "pure," refined, "standard," "pasteurized," "most nutritious," "ready-to-eat" preparations are pro- 
 vided for our little ones. Could we see the long procession statistics would have us visualize — 
 200,000 little white caskets — going annually from our homes, we would find reason to consider 
 the simple standard. Natural foods, properly grouped, simply prepared and thoughtfully pro- 
 portioned for each individual should be the daily concern of every mother. One of our great 
 dieticians tells us "love is a plain case of phosphorus and iron. The mother extracts these 
 essential elements from the grains, vegetables and fruits and stores them for her babe. Should one 
 be so unfortunate as not to be able to feed her babe by Nature's plan, then her duty is to supply 
 these deficient properties in the diet of the well-fed baby. The sugars are abundantly supplied 
 in carrots and beets, the iron in spinach and other green stuff, the phosphorus in whole grain 
 foods and the purest of milk. Disease in every form is caused by an acid condition of the blood. 
 Children should be taught in their earliest months to take to take fruit juice, alternating with 
 regular food and eat vegetables — roots, tubers, and leafy vegetables. 
 
 The present-day random mixing of miscellaneous starches, meats, acids and sweets has 
 proven most disastrous. When all these chemicals are combined in the warm confines of the 
 stomach fermentation results, and alcohol is manufactured no less than in the moonshiner's still. 
 The effect upon the cells of the body is similar to that upon the brain when distilled liquor is 
 taken — the boozy cells are no longer able to perform their proper functions and enervation, auto- 
 intoxication must needs follow, leading to all forms of disease. Statistics tell us that but one- 
 tenth of one percent of our people are in perfect health. Let us remember our rich starchy 
 foods — whole grains, dry beans, peas, lentils and potatoes, in most every instance contain a large 
 percentage of protein ,a little fat and are high in starches or carbohydrates — hence, the only 
 additional food needed is mineral salts from the vegetables and some fats. No other foods should 
 be taken with a starchy meal. Man has become an omnivorous animal: he has come to think 
 it necessary to eat everything within his reach. Our wealth and ready transportation, our cold 
 storage methods give a bewildering list from which to choose. Herein lies the great danger, also 
 our most wonderful opportunity. If we possess a knowledge of the chemical combination of 
 food; a determination to make our food serve the body's needs; awill to eat simply and with 
 moderation, then the greatest gain is our. Woman's sphere in the future will be that larger 
 field of dietetics from the standpoint of lite in its manifold activities — effective service in every 
 phase. She must know food, its production, use and conservation from the larger outlook. Our 
 growing children know this — there is no alternative. How then may we hasten the good work? 
 
 Let us remember it is the whole seed, foods; — namely, all cereal foods — whole grain 
 foods; beans, peas, lentils, dried or fresh; the green leafy vegetables (see middle page for 
 classification of vegetables and average mineral content of each); and milk, butter fat, 
 egg yolk fat, vegetable fat, together with other good foods, which keep the body in perfect 
 health. These foods should be used every day in some form in our meal planning. It is not 
 necessary to have a great variety, simple foods properly chosen, thoroughly prepared, and thought- 
 fully proportioned, always give the most nutrition, and build healthful bodies. It is not the price 
 of milk, green, leafy vegetables — raw or cooked, and fruits that should be considered; they 
 play such a vital part in the economy of the entire body that they cannot be eliminated if one 
 values health. Health is most essential for effective service in any sphere of life. 
 
 Goat milk has the same food value as cow's milk, however, one must accustom himself to 
 the peculiar flavor. Children reared on this milk never notice any difference in flavor. Again it 
 has been found by our best scientific experts that the goat is entirely free from tuberculosis, 
 while one-tenth of our cows are so infected. Goats m'ake nice pets, a garden gives the most 
 healthful exercise, and the growing of fruits brings one face to face with the Creator and his 
 marvelous works. 
 
a^ 
 
 FOOD GROUJ 
 
 RELATIONSHIPS 
 
 "Which is the great commandment 7 Thou shalt love with all thy heart, and soul, and mind: Thv God and 
 thy neighbor." Matt. 22:36-39. , = « 
 
 Reading: Gal. 5:13-15. 
 
 Prayer: O Lord, enlarge our souls by Thy grace that we may hope all things, endure all things, and be- 
 come messengers of Thy healmg mercy. May our hearts ever he attuned to the harmonies of heavenly melodies 
 that we may be radiant mmisters of inspiration to all that live about us. Amen. 
 
 BREAKFAST— Oatmeal Muffins, Butter, Honey, Chocolate. 
 
 Muffins — Measure two teaspoons baking powder, place In sauce dish and set in open window where 
 it may get a good airing. Beat one egg, to which add one-half teaspoonful salt and two table- 
 spoonfuls maize oil, two tablespoonfuls sweetening it preferred; then sift meal and baking 
 powder together several times, add to other ingredients, beat up quickly. Place in well-greased 
 heated gem pans and bake in a hot oven twenty minutes. Serve with honey (or syrup). 
 
 Drink — Chocolate. Blend one teaspoonful chocolate or cocoa and one teaspoonful sugar with one- 
 half cup hot water, add a bit of salt, boil ten minutes, add one-half cup rich milk, let heat again 
 (not boil). Serve. 
 
 Oatmeal— starch SUGARS, protein, fats— for tissue building, heat and energy. 
 
 Butter — fats — supply heat and energy. 
 
 Honey — purest of SUGARS — supply energy. 
 
 Chocolate — protein, fats, sugars— for growth and repair, heat and energy. 
 
 DINNER— Rabbit, String Beans, Corn, Salad, Fruit. 
 
 Rabbit — Clean and wash, cut up, brown each piece in a piping hot frying pan. Place in pan with a 
 cup of hot water, cover tightly and bake until tender. Baste often; season when done— ten 
 minutes before serving. Garnish with parsley and two or three carrots that have been steamed 
 over beans. All the rich Juices should be served with meat — no thickening added. 
 
 String Beans — Wash, string and break into inch pieces. Cover with warm water, let come to a 
 boil, stew slowly one hour — unless quite old. Season when done. 
 
 Corn — Cook on cob, scallop or stew, suiting the tastes of your family. 
 
 Salad — Lettuce, one-half head, four ripe olives, tablespoonful diced carrots, mayonnaise dressing. 
 
 Fruit — Ripe, raw fruit in season. 
 
 Rabbit — protein, fats— for building new cells and tissues, and heat. 
 String Beans — starch sugars, mineral salts and cellulose fiber — energy, 
 
 regulating agent and bulk. 
 Corn — sugar and fats — heat and energy. 
 Lettuce — mineral salts, and bulk — regulating agent. 
 Olives — fats and mineral salts — heat and regulating properties. 
 Carrots — sugars — supplying heat and energy. 
 Fruits — sugars, mineral salts and acids — gives energj- and aids in all 
 
 digestive processes. 
 
 LUNCH — Rice, Cream, Spinach, Beets. 
 
 Rice — Wash one cup unpolished rice, drop it slowly into one quart boiling water so water will not 
 stop boiling. Let cook for twenty minutes. Drain in collander or strainer, saving all this water 
 for soup. Wash with cold water. Add rice to one pint rich, sweetened milk, a teaspoonful of 
 salt and dash of nutmeg. Place in oven; cook until thickens. Serve cold with whipped cream 
 (Ordinary cream will whip if you have it very cold and add one-half teaspoonful CREAM WHIP 
 to one cup of the cream. Most grocers carry it. 
 
 Spinach — Pick and wash through several waters. Cook as before given. 
 
 Beets — Dice any left-over vegetable and serve with spinach. 
 
 Rice — starch-SUGARS. fat — gives heat and energy. 
 Spinach — mineral salts and bulk — a regulating agent. 
 Beets— starch- SUGARS— yield energy. 
 
 MEAL PLAN FOR THE DAY— 
 
 Mixed Foods (whole grain foods and meats our basis. 
 
 Breakfast — 
 
 One Starch Food — Corn muffins. 
 One or more Fats — Butter, cream. 
 One SUGAR— Honey. 
 Drink. 
 
 Dinner — 
 
 One Meat Food — Rabbit. 
 
 One or more Non-Starchy Vegetables — String beans, corn (green). 
 One or more Salad Vegetables — Lettuce, olives (ripe), carrots. 
 One Fruit — In season. 
 
 Lunch — 
 
 One Starch Food — Rice (unpolished). 
 
 One or more Non-Starchy Vegetables — Spinach, beets. 
 
 One Fat — Cream. 
 
 Pure Whole Grain Products may be found in every city. 
 
 Read "Starving America." by A. W. McCann. 1912. Doran Pub.. New York. $1.50. 
 
"Blest be the feasts, with simple plenty crowned, 
 Where all the ruddy family round 
 Laugh at the jests or pranks that never fall, — " 
 
 —Goldsmith, "The Traveler." 
 
 By dividing all foods into different groups the proper chemical combinations, based upon the re- 
 quirements of the body, can easily be made. Each homemaker, each housekeeper, may readily use 
 these combinations for her daily meal planning. Bach has her own favorite recipes, knows the tastes, 
 habits and customs of her particular group. With this little outline, all the meaJs may be planned in 
 perfect keeping with the truest kind of conservation — the saving of vital energies — thus leaving plenty 
 of all the foods needed by our government to meet the call of the hungry millions. There are numerous 
 methods and theories advanced to balance and proportion our "refined," "pure," "standard," "healthy," 
 "ready-to-eat" preparations of our Twentieth Century Food Industries. Grow and eat the food as 
 Nature prepares it, and the problem is simple. Proteids, carbo-hydrates and calories are essential and 
 most convenient factors in scientific research and laboratory work, but for us in this crucial hour it is 
 bread, butter, meat, potatoes, pies, cake and preserves that claim our attention. What foods have 
 the truest values, and how shall I combine them to yield the best results with the least outlay of time 
 and money, is the question that confronts every individual. 
 
 Following the principles of modern dietetics, and with the assistance of the three years course out- 
 lined by the Food Administration for Schools and Colleges, and the data collected by our leading spe- 
 cialists on food and its nutritive value, to all of whom I am much indebted, I have endeavored to give 
 in the simplest and most helpful form those facts most needed at the present time. 
 
 The woman of today must fit herself to meet the problems of the future. If she a:ccepts the won- 
 derful opportunity given her by the Food Administration — free knowledge of every phase of food and 
 its relation to the home — and acquaints herself with the excellent articles in our leading magazines, 
 the greatest gain will be hers. Every child is learning the wonders of growing things. Boys and girls 
 alike know that meat food should be combined with one or more non-starchy vegetables, one or more 
 salad vegetables and rich, ripe fruit; that we should never serve more than one starchy food at a meal, 
 with its corresponding group of non-starchy vegetables and salad vegetables, accompanied by one or 
 more fats to assist the digestive process. For instance, one day last May a little "second-grader" took 
 issue with his mother because the dinner consisted of fried fish, French fried potatoes, fried onions, 
 bread, butter, lettuce salad, jelly and berry pie. Viewing in childish wonder the feast spread before 
 him, he said: "Why, mamma, Mr. Hoover says to bake our meat and potatoes, and eat good ripe ber- 
 ries and fruit; teacher was telling us today meat with carrots, onions and lettuce salad and strawberries 
 made a dandy dinner, and we could make it all look so nice on the white cloth." The mother an- 
 swered: "My son, mother leaves the cooking all to Togo." In almost every home similar comments 
 have been heard, also "the teacher said so, and she knows." It is the imperative duty of every woman 
 to know these simple combinations that the home and the schools may work in harmony in the great 
 Reconstruction Work that must needs come. This will be the testing time, and she who has mastered 
 these simple natural laws and brought her family gradually to jive in accord w^ith them will be a leader. 
 All diet specialists tell us a change from our present diet should be gradual, within two or three 
 weeks, by substituting a similar menu, as given for breakfast, then a lunch, then dinner, worked out 
 from the combinations given on each sheet, which contains all the food groups. The center 
 page emphasizes the important part vegetables should have in the daily fare of every family. Let every 
 mother, every homemaker, rather than call attention to the changes, keep her secret and watch the 
 gain in renewed bodily vigor, the mental alertness and increased interest in all the great work of the 
 hour by each member of her household. The reward is well worth the experiment. Bread, pies and 
 cake will soon claim little of her time, and there will be less need to intrust the feeding of the family 
 to an unskilled and disinterested party. The boys and girls will soon find- mother's kitchen and the garden 
 the most interesting laboratory in which to test out the facts learned at school. 
 
 In the meat foods, proteins and fats are mostly found in combinations, but do not foret that there 
 are vegetable as well as meat proteins. The whole grain foods, dried beans, peas and lentils furnish 
 high value in protein, all of which are tissue-builders, hence their classification under the heading, Rich 
 Foods. A good general rule to remember is: 
 
 Meat and fish contain about 20% proteins. 
 
 Eggs contain about 12 to 14% proteins. 
 
 Milk contains about 3 to 5"% proteins. 
 
 Cheese contains about 18 to 35% proteins. 
 
 Nuts contain about 10 to 30% proteins. 
 
 Whole grain foods or cereals contain 8 to 16% proteins. 
 
 Dried beans, peas, lentils and peanuts contain 20 to 25% proteins. 
 
 Potatoes, fresh, contain 7% proteins. 
 
 Potatoes, stored, contain 2% proteins. 
 
 Other vegetables, less. 
 
 Our best authorities say sufBcIent protein supply should be two to three ounces per day. One- 
 half ounce protein is roughly contained in the following: 
 
 Meat, without bone, two and one-half ounces. 
 
 Fish, without bone, two and one-half ounces. 
 
 Eggs, two. 
 
 One pint of milk, whole or skimmed. 
 
 American cream cheese, cube one and one-fourth inch. 
 
 Cottage cheese, one-fourth cup. 
 
 Cooked cereal, two and one-half to three cups. 
 
 White bread, six slices, average size. 
 
 Beans (baked), one and one-half cups. 
 
"If the r 
 
 eadiness is there 
 
 Reading: 
 
 2 Cor. 8:9-15. 
 
 Prayer: 
 
 Heavenly Fathe 
 
 exalts hi 
 
 m. but what ma 
 
 FOOD d] 
 
 SUCCESS 
 
 it is acceptable as a man hath not according as he hath not." 2 Cor. 8:12. 
 
 , we bless Thy Holy Name that Thou hast taught us " 'Tis not what a man does 
 would do.** Lead us whither Thou pleasest; and we will follow Thee with cheer- 
 ful hearts. Amen. 
 
 BREAKFAST— Toast, One Pint of Milk, Fruit. 
 
 Fruit — In season, served unsweetened — the rich, ripe, raw fruit. 
 Toast — Two thin slices, browned as given before. 
 Milk — Whole milk, hot or cold, as preferred. 
 
 Fruit — sugars and mineral salts — give energy and act as regulating agent. 
 
 Toast — Dextrinized starch-sugar — for heat, energy and bulk. 
 
 Milk — protein, fats and sugars — for growth and repair, heat, energy. 
 
 LUNCH — Cheese, Tomatoes, Lettuce. 
 
 .,vy Cheese— Prepare grated cheese, three tablespoonfuls an ample helping. 
 
 \f'. Tomato — Wash and slice one good sized tomato. 
 
 V!'' Lettuce — Wash and rinse thoroughly one head of lettuce; set in open window to crisp. Arrange on 
 
 I y individual plates one-halt head lettuce, place on this one sliced tomato, sprinkle the whole with 
 
 I ? i three tablespoons of the grated cheese. 
 
 Drink — Hot or cold. 
 
 Cheese — protein, fats and sugars — builds new tissues, heat, energy. 
 Tomato — Mineral salts — regulating agency. 
 
 Lettuce — mineral salts and cellulose fiber — regulating agent, bulk. 
 Water — best digestive aid. 
 
 DINNER — Potatoes, Beets, Spinach, Radishes, Ice Cream and Nuts. 
 
 Potatoes — Wash, scrub with a brush, rinse medium sized potatoes; pierce with a fork several places 
 so all moisture may escape. Bake in medium hot oven. Remove from skins, cutting length- 
 wise, mash, season, beat up light, return to skin, brown in oven. 
 Beets — Wash with brush and rinse, cook from one-half to two hours, according to the age and locality 
 
 grown. 
 Spinach — Wash and rinse carefully through two waters; place over slow Are; allow to simmer one- 
 half hour in its own juice. Season with butter and salt. Serve with sliced button-radishes; 
 garnishing the dish. To cook in double boiler or steam is best. All juices of vegetables should be 
 saved and served or used as soup stock. 
 Radishes — Clear carefully, serve with spinach or on lettuce leaves. 
 Ice Cream and Nuts — An ample serving, over which sprinkle one tablespoonful nuts. 
 Potatoes — starch-sugars, fats — for heat and energy. 
 Beets. 
 
 Spinach — sugars and mineral salts — heat, energy and regulating agent. 
 Radishes. 
 Ice Cream — protein, fats and sugars — for growth and repair, heat, energy. 
 
 MEAL PLAN FOR THE DAY— 
 
 Dinner — Starch Food our basis. 
 
 One Starchy Food — Potatoes. 
 One or more Non-Starchy Vegetables — Beets. 
 One or more Salad Vegetables — Spinach, radishes. 
 One or more Fats — Ice cream, nuts. 
 
 Breakfast — 
 
 One Fruit — Ripe fruit in season. 
 
 One SUGAR Dextrinized Starch— Toast. 
 
 One Meat Food — Milk. 
 
 One Meat Food — Cheese. 
 
 One Acid Vegetable — Tomatoes. 
 
 One Salad Vegetable — Lettuce. 
 
 Remember: When potatoes are baked, a hard-boiled egg may be served with the spinach. Place 
 eggs in pan of cold water, allow them to come to the boiling point, keep at this temperature one-half 
 hour — do not boil. Eggs cooked in this manner are as easily digested as soft-boiled eggs. 
 
"EAT PLENTY — WISELY— WITHOUT WASTE!" 
 
 "Cooking means the knowledge of all herbs, and fruits, and balms, arnd spices, and all that is heal- 
 ing and sweet in the fields and groves, and savory in meats; it means carefulness, and inventiveness, 
 and watchfulness, and willingness, and readiness of appliance; it means the economy of your great 
 grandmothers, and the science of modern chemists ; it means English thoroughness and French art, 
 and Arabian hospitality; and it means, in fine, that you are to be perfectly and always 'Ladies' — loaf- 
 givers." — Ethics of the Dust — Ruskin. 
 
 LEARN the Classifications of Food in Groups and the Proper Combinations of Foods. 
 
 RICH FOODS— Body-builders 
 
 Nitrogenous or Protein Foods 
 
 Meat Foods — Meats, dairy products, eggs, nuts — Animal protein. 
 
 Meats — Fowl, fish. game, milk, cheese, eggs, nuts. 
 Starches — Grains, legumes, tubers, etc. — Vegetable protein. 
 
 Whole grain foods — barley, buckwheat, corn, oats, rice, etc. 
 
 Dried beans, peas, lentils, peanuts, chestnuts. 
 
 Potatoes (Irish and sweet), yams, pumpkin, squash, bananas. 
 
 FATS — Neutral Foods -------- Hydro-carbonaceaus Foods 
 
 Fats — Animal and Vegetable. 
 
 Butter, margarine, cream, drippings, lard, suet, bacon. 
 
 Salad oils, cotton seed, cocoanut, maize, ohve and peanut oils. 
 
 Almonds, beechnuts, hickory nuts, pecans, walnuts, ripe olives. 
 
 SUGARS plus Mineral Salts 
 
 Carbohydrates 
 
 STARCHES — Nature's richest storehouse. 
 
 Whole grain foods — barley, buckwheat, corn, oats, rice, etc. 
 
 Dried beans, peas, lentils, peanuts, chestnuts. 
 
 Potatoes (Irish and sweet), yams, pumpkin, squash, bananas. 
 
 VEGETABLES — Nature's greatest harmonizing medium. - 
 
 Non- Starchy — Cooked. 
 Raw or Salad. 
 
 Seeds — Green corn, strong beans, wax beans, peas. 
 
 Fruits — Cucumbers, squashes, egg-plant, melons, tomatoes — an exception. 
 
 Flowers — Artichoke (French), cauliflower. 
 
 Leaves — Lettuce, romain, endive, dandel ion, mustard, watercress, cabbage, Brussels sprouts. 
 
 Stems — Asparagus, celery, rhubarb. 
 
 Bulbs — Onions, leeks. 
 
 Roots — Beets, carrots, parsnips, turnips. 
 
 Tubers — Potatoes (Irish and sweet), yams, peanuts, (tomatoes). , 
 
 SUGARS — True Sugars, Honey and Sweet Fruits — the sweetest of sweets. 
 
 Ripe raw apples, grapes, figs, oranges, rhubarb, melons. 
 
 Apples, apricots, currants, dates, figs, prunes, raisins. 
 
 Honey, molasses, syrup (cane, corn, maple), sugar-beet, corn, maple. 
 
 Jams, jellies, marmalade, preserves. 
 
 SOUR OR ACID FRUITS AND VEGETABLES. 
 
 Apples, apricots, berries, cherries, currants, figs (fresh). 
 Grapes, grapefruit, lemons, oranges, peaches, pears, plums. 
 Cabbage, leeks, onions, tomatoes. 
 
 To plan your meals, take: 
 
 One of the meat foods from Group 1, or. One of the starches from Group 3. Make this the basis of 
 the day's food. Then plan breakfast and lunch by this: For instance, if the main dish at dinner be 
 meat and its proper combinations, let breakfast be upon this same basis, and lunch of starch, vege- 
 tables and fats; or. if the main dish at dinner be from the starches, vegetables cooked and raw, and 
 fats, let the breakfast be selected after this same plan, with lunch from Group 1 with its harmonious 
 foods. The body relishes a decided change. All the digestive organs are brought into activity alter- 
 nately, and renewed vigor is the result. ^ 
 
 REMEMBER TO COMBINE 
 
 One of the meat foods — Group 1. 
 
 One or more cooked non-starchy vegetables — Group XV (1). 
 
 One or more raw salad vegetables — Group IV (2) — leafy vegetables. 
 
 One fruit — ripe, raw fruit best. 
 
 One sweet fruit — Group V — or 
 
 One sour or acid fruit — Group VI. 
 
 REMEMBER — Starches combine perfectly only in this manner: 
 
 One of the starchy foods — Group III. 
 
 One or more cooked non-starchy vegetables — Group IV (1). 
 
 One or more raw salad vegetables — Group IV (2) — leafy vegetable. 
 
 One or more fats — Group II. 
 
FOOD GROUP I— ME 
 
 n Thee, as that we shall 
 es, and studying to ben- 
 It once gentle and active 
 nd by sympathizing with 
 
 1 
 
 RESPONSIBILITY 
 
 "Bear ye one another's burdens, and so fulfill the law of Christ." — Gal. 6:2. 
 
 Reading: Gal. 5:22-6:2. 
 
 Prayer: God of All Nations, grant that we may so love Thee and our neighh 
 be serviceable in all our relationships; bearing one another's burdens, denying ou 
 efit others. Keep alive within us a spirit of love and meekness to all, that we ma; 
 and firm. So, by constantly rejoicing in the happiness and good success of othe 
 them in their sorrows, we may follow Thee. Amen. 
 
 BREAKFAST— Egg, Toast, Fruit, Drink. 
 
 Egg — One coddled; break in pan; pour down side of pan one quart hot water, not boiling; cover, let 
 
 stand from two to five minutes, as desired. Season, salt and butter. 
 Toast — Two thin slices, any kind of stale bread. Cut and let dry perfectly the day before using. 
 Brown clear through in hot oven. Tliis dextrinizes the starch: when chewed thoroughly the 
 starch is changed to sugar — 5% is digested in the mouth and 95% digested in the intestines. 
 This first part of the action — chewing — plays a most important part, as it is in the mouth the 
 fundamental change is made for complete digestion. Butter and moisten with a little water. 
 Do not soak the toast. Toast prepared in this manner is a neutral food. It may be used with 
 any combination. 
 Prunes — Five stewed. Wash and rinse through several waters one pound of prunes. Cover with 
 plenty of cold water; let soak over night; stew in this same water until tender over a very slow 
 flre; add more water if necessary. Fruit cooked in this manner is sweet and wliolesome. NO 
 SUGAR. 
 Drink — One or two cups (hot or cold) water best — after the meal. 
 Egg — protein — for growth and repair. 
 
 Toast — dextrinized starch, sugar — for heat, energy and bulk. 
 Prunes — sugars and niineral salts — regulating food. 
 Water — best digestive aid — regulating agency. 
 Double the breakfast portions if a hard day's work lies before you. 
 DINNER — Chicken, Carrots, Corn, Asparagus, Salad. Fruit. 
 
 Salad — One slice of pineapple (ripe or canned) on lettuce leaf, berry in center. 
 
 Chicken — Three pounds; clean and wash. Place in roaster on rack to keep meat out of water. Add 
 one pint boiling water and place in hot oven twenty minutes, then keep moderate fire for one 
 and one-half hours — depends on the age of fowl. Baste often as this keeps meat from drying 
 out. After basting the last time, season to suit the tastes of your family. Cut and serve with 
 garnish of parsley. Vegetable dressing if you prefer it. 
 Carrots — Wash with brush, and rinse. Pour over carrots just enough hot water to cook; bring to 
 boiling point, keep at this temperature until tender and liquid all gone. Never pour water from 
 vegetables unless you wish to use it for clear soup. In so doing much of the valuable mineral 
 salts are lost. How many cooks would pour the water off the tea and save the leaves? You 
 have the same result when the water from the vegetables goes down the sink. Season, add 
 butter and salt when vegetables are done. 
 Corn-on-cob — Remove husks and silk and wash. Drop into hot water for fifteen minutes. Add a 
 
 teaspoonful salt five minutes before taking from the stove. Serve with butter and salt. 
 Asparagus — Clean and wash. Cook whole. Place In tall pan, bottoms down; the tough stocks cook 
 nicely while the tender tops are steamed. Remove from fire, add butter and salt. Serve on let- 
 tuce. All water from vegetables Should be saved for soup stock. 
 Celery — Clean, wash, cut In quarters, place where it will be crisp and cold when ready to serve. One- 
 fourth bunch for each person. 
 Fruit — In season. Fresh, ripe, rich, RAW fruit, thoroughly cleansed and cooled. 
 Drink — One or two cups (hot or cold) — W.\TER best — after the meal is finished. 
 Chicken — protein and fat — builders of new tissues and heat. 
 Carrots, Corn, Asparagus — sugars, starch, mineral salts — tor energy, regu- 
 lating food, bulk. 
 Salad — sugars and mineral salts — energy, regulating food. 
 Fruit — sugars and mineral salts — energy, regulating food. 
 Water — best digestive aid — regulating agency. 
 
 SUPPER— Nuts, Apples, Any RIPE Raw fruit. Drink. 
 Nuts — Six or eight nuts — thoroughly chewed. 
 Apples — One good sized ripe raw apple — skin and all. 
 Drink — Water after eating. 
 
 Nuts — fats, some protein — heat, growth and repair. 
 Fruit — sugars, mineral salts — energy and regulating food. 
 Water — digestive aid. 
 Popcorn — little butter and salt with nuts or popcorn and whipped cream — a favorite Sunday evening 
 meal for winter. Whitter's "Corn Song" and readings from "Snowbound" for a relish. 
 
 MEAL PLAN FOR THE DAY— 
 Dinner — 
 
 Meat Foods our basis. 
 
 One Meat Food — Chicken. 
 
 One or more Non-Starchy Vegetables — Carrots, corn-on-cob, asparagus. 
 
 One or more Salad Raw Vegetables — Lettuce, celery. 
 
 Fruit — Pineapple, strawberries. 
 
 Breakfast — 
 
 One Meat Food — Egg. 
 
 One or more Sugars — Toast, golden brown through, prunes 
 
 Drink — Milk or water. 
 
 Supper — 
 
 One Meat Food or Fat — Nuts. 
 One Fruit — Apples. 
 Drink — Water or chocolate. 
 REMEMBER: Each person is a law unto himself. We must study our own individual cases. When 
 raw salad vegetables are served It is best to use cooked fruit, or when raw fruit is served It has proven 
 best to use cooked leafy vegetables, saving all juices and serving an equal quantity to each person. 
 
m 
 
 FOODS OR PROTEINS 
 
 GROUP I— PROTEIN OR MEAT FOODS— RICH FOODS 
 
 With one of the Meat Foods combine — 
 
 One or more non-starchy vegetables, coolied. 
 
 One or more saiad raw vegetables and cooked left-overs. 
 
 One acid fruit in season — ripe, fresh, raw fruit best. 
 
 MEAT FOODS 
 
 GROUP IV 
 VEGETABLES 
 
 Pigeon 
 
 Turkey 
 
 Babbit 
 
 Venison 
 
 Wild fowl 
 
 Beef — fresh, dried 
 
 canned 
 Brain 
 Heart 
 Lamb 
 Liver 
 Mutton 
 Ox-tail 
 Pork 
 
 Sweetbread 
 
 Tongue 
 
 Veal 
 
 Wienerwurst 
 
 Fish, all kinds 
 
 Bass 
 
 Cod 
 
 Halibut 
 
 Salmon 
 
 Caviar 
 
 Clams 
 
 Crab 
 
 Frog legs 
 
 Lobster 
 
 Oyster 
 
 Shrimp 
 
 Turtle 
 
 Eggs 
 
 Gelatine 
 
 Junket 
 
 Dairy Products 
 
 Buttermilk 
 
 Clabber milk 
 
 Skim milk 
 
 Whole milk 
 
 Malted milk 
 
 All kinds of cheese 
 
 American crea-m cheese 
 
 Cottage cheese 
 
 Non-Starchy 
 
 Artichokes, Jerusalem 
 
 Asparagus 
 
 Beets 
 
 Brussels Sprouts 
 
 Cabbage 
 
 Carrots 
 
 Cauliflower 
 
 Celery 
 
 Chayotes 
 
 Corn, green 
 
 Corn, canned 
 
 Corn on cob 
 
 Dandelion 
 
 Eggplant 
 
 Kale 
 
 Kohlrabi 
 
 Leeks 
 
 Lettuce 
 
 Mushrooms 
 
 Mustard 
 
 Okra 
 
 Onions 
 
 Parsley 
 
 Parsnips 
 
 Peas, green 
 
 Peas, canned 
 
 Rutabaga 
 
 Salsify or Oyster 
 
 Spinach 
 
 String beans 
 
 Summer squash 
 
 Swiss chard 
 
 Chinese cabbage 
 
 Tomatoes 
 
 Turnips 
 
 Wax beans 
 
 Salad 
 
 Artichoke, French 
 
 Asparagus 
 
 Beets, small 
 
 Cabbage 
 
 Carrots, very small 
 
 Cauliflower 
 
 Celery 
 
 Chili pepper 
 
 Chicory 
 
 Chinese cabbage 
 
 Chives 
 
 Cucumber 
 
 Dandelion 
 
 Endive 
 
 Garlic 
 
 Greens — ■ 
 
 Beet tops 
 
 Turnip tops 
 
 Sour or narrow docl 
 Horseradish 
 Kale 
 Lettuce 
 Mustard 
 Mints 
 Nasturtiums, stems, 
 
 leaves, flowers 
 Olives, ripe 
 Onions, young, raw 
 Parsley 
 Peppers 
 Romain 
 Radishes 
 Spinach 
 Sorrel 
 Swiss chard 
 Tomatoes 
 Turnips, small 
 Water cress 
 
 SWEET FRUITS— 
 
 Apples 
 
 Apricots 
 
 Currants 
 
 Dates 
 
 Figs 
 
 Prunes 
 
 Raisins 
 
 Jams 
 
 Jellies 
 
 Marmalade 
 
 Preserves 
 
 Honey 
 
 Rhubarb 
 
 Oranges 
 
 Apples 
 
 Grapes 
 
 Melons 
 
 GROUP VI 
 
 SOUR OF ACID FRUIT 
 
 Apples 
 
 Apricots 
 
 Berries, all kinds 
 
 Cherries 
 
 Currants 
 
 Dates 
 
 Figs, fresh 
 
 Grapes 
 
 Grapefruit 
 
 Leeks, acid vegetable 
 
 Lemons 
 
 Limes 
 
 Loquot 
 
 Nectarine 
 
 Orange 
 
 Onions, acid vegetable 
 
 Peaches 
 
 Pears 
 
 Persimmons 
 
 Pineapple, fresh 
 
 Plums 
 
 Pomegranate 
 
 Prunes, fresh, raw 
 
 Quince 
 
 Tomato, acid vegetable 
 
 Nuts 
 
 Almonds 
 
 Brazil nuts 
 
 Butternuts 
 
 Coooanut 
 
 Filbert 
 
 Hickorynut 
 
 Pecans 
 
 Pignolia 
 
 Pinenuts 
 
 Sabine 
 
 Walnuts, Black, English 
 
(^ 
 
 PROTEIN OR MEAT FOODS 
 
 Average percentage of food elements and fuel values in calories 
 
 t 
 
 100-Calorie Portion 
 Average Helping 
 
 Fuel Value 
 Per Pound 
 
 3u 
 
 Fowl roast 
 
 Rabbit roast 
 
 Pigeon baked 
 
 Fisii baked 
 
 Oysters stew 
 
 Eggs In shell 
 
 Milk- 
 Whole 
 
 Skimmed 1V4 cup 
 
 Clabber ; 
 
 Butter 
 
 Cheese — 
 
 Cream 
 
 Cottage 
 
 Nuts- 
 Walnuts— 
 English. . . 
 
 Beef 
 
 Lean pot roast 
 
 Fat broiled 
 
 Mutton leg roast 
 
 Pork-Ham. . . . broiled 
 
 22.22 
 25.49 
 
 9.76 
 3.69 
 
 1.17 
 .93 
 1.2 
 
 slice 4 in., 2V2 in., V4 in. 1016 calories 
 
 piece 3 in., 2^4 in., 1 in. 550 calories 
 1V4 cup or 6-15 oysters 222 calories 
 1 V3 eggs 672 calories 
 
 5.1 
 
 19 
 
 52 
 
 9.6 
 
 37 
 
 7 
 
 
 33.60 
 
 0.50 
 
 0.9 
 
 25 
 
 72 
 
 3.2 
 
 76 
 
 9 
 
 % cup 
 1% cups 
 
 piece 2 in., 1 in., % in. 
 5% tablespoonfuls 
 
 1 qt. 675 calories 
 1 qt. 358 calories 
 
 1965 calories 
 1320 calories 
 
 3200 calories 
 
 slice 4 in., 3 in., 1% in. 709 calories 
 slice 1% in.,liA in.. % in. 1100 calories 
 slice 3 in., Z% in., % in. 874 calories 
 slice 4% in. ,4 in., % in. 1457 calories 
 
 Compiled from United States Government Bulletins, Sherman, and Rose. 
 
 Foods that go to make 
 Spinach 
 Celery 
 Lettuce 
 Cabbage 
 Carrots 
 Potatoes 
 Prunes 
 Onions 
 Turnips 
 
 GOOD GENERAL RULE TO REMEMBER 
 
 LIRE, rich, normal blood — foods "Potentially Alkaline"— are: 
 Apples 
 Milk 
 Beams when properly cooked, saving 
 
 all waters and using no soda. 
 Peas 
 
 Lemon Juice 
 Orange juice 
 Corn — entire grain 
 
 • — Hutchison and Others. 
 
 Foods that give IMPURE blood unless combined with vegetables — cooked and raw — and ripe, raw 
 fruit. An oversupply of the following foods give an acid condition to the blood and proves a builder 
 of disease: 
 
 All meats Rice 
 
 Beef — lean Barley 
 
 Fish Bacon 
 
 Eggs Corn 
 
 Oats Sugar 
 
 Wheat-flour foods Sugared sauces 
 
 Whole-wheat foods 
 
 When we eat bread, meat, potatoes, gravy, sugared sauces. Jellies, jams, preserves, pickles, pie, cake, 
 at one meal we are laying the foundation for an acid blood condition, loss of vital energy, disease in its 
 many forms. There is a great need for all who value health as the first requisite for a successful, 
 happy career to study the value of vegetables, properly cooked — green, raw vegetables — and ripe, rich, 
 raw fruits. Grow them, know them, eat them. 
 
 Few of our 100,000,000 people are rich, but we may all possess true wealth. Riches carry with them 
 untold obligations, worry, ofttimes the least of happiness. Wealth is contentment. It is being satisfied 
 with what we have, ridding ourselves of false estimates; setting up all the higher ideals — a quiet 
 home; vines of our own planting: knowing a few books full of the inspiration of a genius; having a few 
 friends worthy of being loved and able to love us in return; being able to enjoy a hundred innocent 
 pleasures that bring no pain or remorse; having a devotion to the right that will never swerve — a simple 
 religion empty of all bigotry, full of trust and hope and love — then to you this world will give up all 
 the Joy it has. 
 
P II— FATS 
 
 GROUP II— FATS 
 
 Fats combine with Starchy Foods — Group II. 
 
 One or more cooked non-starchy vegetables — Group IV (1). 
 
 One or more raw salad vegetables — Group IV (2). 
 Fats combine with 
 
 One or more cooked non-starchy vegetables — Group IV (1). 
 
 One or more raw salad vegetables — Group IV (2). 
 
 One sweet fruit — Group V. 
 Fats combine with 
 
 One or more cooked non-starchy vegetables — Group IV (1). 
 
 One or more rarw salad vegetables — Group IV (2). 
 
 One sour, acid fruit and one acid vegetable — Group VI. 
 
 GROUP II 
 
 FATS 
 Animal Fats 
 
 Butter 
 
 Cream 
 
 Margarine 
 
 Oleomargarine 
 
 Drippings 
 
 Dard 
 
 Suet 
 
 Bacon 
 
 Vegetable Oils 
 Salad oils 
 Cotton-seed 
 Cocoanut 
 Maize 
 Olive 
 Peanut 
 Sesame-seed 
 
 Nuts 
 Almonds 
 Beechnuts 
 Hickory nuts 
 Pecans 
 Walnuts 
 Ripe olives 
 Avocado pears 
 
 Fat Meats 
 Beef 
 Chine 
 Duck 
 Goose 
 Ham 
 Spare-ribs 
 
 GROUP IV 
 VEGETABLES 
 
 Non-Starchy 
 
 Artichokes. Jerusalem 
 
 Asparagus 
 
 Beets 
 
 Brussel sprouts 
 
 Cabbage* 
 
 Cauliflower 
 
 Carrots 
 
 Celery 
 
 Chayotes 
 
 Corn, green 
 
 Corn, canned 
 
 Dandelion 
 
 Egg-plant 
 
 Kale 
 
 Kohlrabi 
 
 Leeks* 
 
 Lettuce 
 
 Mushrooms 
 
 Mustard 
 
 Okra 
 
 Onions* 
 
 Parsley 
 
 Peas, green 
 
 Peas, cannea 
 
 Rutabaga 
 
 Sarlsify (oyster plant) 
 
 Spinach 
 
 String beans 
 
 Summer squash 
 
 Swiss chard 
 
 Chinese cabbage 
 
 Tomatoes* 
 
 Turnips 
 
 Wax beans 
 
 Lima beans 
 
 ♦Acid Vegetable. 
 
 Salad 
 
 Artichokes, French 
 
 Asparagus 
 
 Cabbage* 
 
 Carrots, small 
 
 Cauliflower 
 
 Celery 
 
 Chili peppers 
 
 Chicory 
 
 Chives 
 
 Cucumber 
 
 Dandelion 
 
 Endive 
 
 Ga'rlic 
 
 Greens — 
 
 Beet tops 
 
 Turnip tops 
 
 Sour or narrow dock 
 Kale 
 Lettuce 
 Mustard 
 Mint 
 Nasturtium — stem, 
 
 leaves, flowers 
 Olives, ripe 
 Onions, young, raw 
 Parsley 
 Peppers 
 Radishes 
 Romain 
 Spinach 
 Sorrel 
 Swiss chard 
 Turnips, small 
 Watercress 
 
 FRUITS 
 Sour or Add 
 
 Apples 
 
 Apricots 
 
 Berries, all kinds 
 
 Cherries 
 
 Currants 
 
 Dates 
 
 Figs, fresh 
 
 Grapes 
 
 Grapefruit 
 
 Leeks (acid vegetable) 
 
 Lemons 
 
 Limes 
 
 Loquats 
 
 Nectarines 
 
 Orange 
 
 Onions (acid vegetable) 
 
 Peaches 
 
 Pears 
 
 Persimmons 
 
 Pineapples 
 
 Plums 
 
 Pomegranate 
 
 Prunes, fresh raw 
 
 Quince 
 
 Tomato (acid vegetable) 
 
 GROUP V 
 Sweet Fruits — Dried 
 
 Apples 
 
 Apricots 
 
 Currants 
 
 Dates 
 
 Figs 
 
 Prunes 
 
 Raisins 
 
 Jams 
 
 Jellies 
 
 Marmalade 
 
 Preserves 
 
 Honey 
 
 Rhubarb 
 
 Oranges 
 
 Apples 
 
 Grarpes 
 
 Melons 
 
 * 
 
FATS 
 
 Average percentage of food elements and fuel values In calories 
 
 Name g | S £ -S 
 
 g d "s c ^ S 
 
 3 g ^ O £ h 
 
 Butter 1 lb. % .. 109 
 
 Butter 1 cup S S 1736 
 
 Cottolene lib. % ■• 100 
 
 Cottolene 1 cup 6% .. 1575 
 
 Crisco 1 cup 6H ■• 1575 
 
 Cream 1 cup 7% 19 791 
 
 Lard ■ 1 cup S 1914 
 
 Olive Oil % .. 100 
 
 Peanut Oil 
 
 Almonds lib. .. 21.0 54.9 
 
 Beechnuts lib. .. 21.9 57.4 
 
 Hickory Nuts lib. .. 15.4 67.4 
 
 Pecans 1 cup 51/2 60 990 
 
 Walnuts, English. .5 11 82 
 
 Olives, Ripe .. 1.7 25.9 
 
 Bacon .5 13 87 
 
 Avocado Fears. . . 2.2 17.3 
 
 Compiled from U. S. Bulletins, Free 
 Feed a Family," Rose. 
 
 100-Calorie Portion 
 Average Helping 
 
 Fuel Value Per 
 Pound 
 
 1 tablespoonful 
 
 1 tablespoonful 
 
 1 tablespoonful 
 1 tablespoonful 
 1 tablespoonful 
 1 tablespoonful 
 
 12 nuts 
 12 nuts 
 8 to 16 nuts 
 
 4 to 5 small slices 
 
 3488 ca: 
 1744 cal 
 4082 ca 
 1575 ca 
 4082 ca 
 836 ca 
 3828 ca 
 
 3030 ca 
 3075 cal 
 1145 ca: 
 3238 ca 
 3200 ca 
 1166 ca 
 2836 ca 
 854 ca 
 
 es per lb. 
 es per cup 
 es per lb. 
 es per cup 
 es per lb. 
 es per cup 
 es per lb. 
 
 es per lb. 
 es per lb. 
 es per lb. 
 es per cup 
 es per lb. 
 es per lb. 
 es per lb. 
 es per lb. 
 
 "Food Products." Sherman. 1914. Macmillan Co. "How To 
 
 The amount of heat given off by a food product during the process of digestion is termed a 
 calorie. A calorie is the quantity of heat which will raise the temperature of one gram of water 
 — fifteen grains — one degree Centigrade. It is the unit of measure for fuel values of all food. 
 When a food is completely digested the same amount of heat is produced in the body as if it were 
 burned outside the body: for instance, one tablespoon of butter represents a hundred calorie 
 portion — the amount of this particular food required to raise' the temperature one degree if it is 
 perfectly digested. Thus, the digestive process, depends entirely upon the combinations, the 
 preparation and the proportion taken. Digestion goes forward without the least thought on our 
 part if the food Is taken in its pure natural state, perfectly prepared — by proper cooking and 
 thorough mastication — chewing until every particle is in a liquid form. However, all food must 
 bai used in moderation ,otherwise our best and purest foods aid in poisoning the body by retard- 
 ing the digestion of other perfectly good food. Butter in its natural state is easily and entirely 
 digested. One and a half to two ounces daily is the greatest of plenty of this pure food. It is 
 almost pure carbon — producing heat and energy. Pure fats are neutral foods ,and will combine 
 with all food groups. 
 
-STARCHES 
 
 GROUP III— STARCH 
 
 Combine — 
 
 One starchy food. 
 
 One or more non-starchy vegetables, cooked. 
 
 One or more salad vegetables. 
 
 One or more fats. 
 
 iiAi 
 
 III 
 
 STARCHY FOOD 
 
 Barley 
 
 Buckwheat 
 
 Corn meal 
 
 Corn flour 
 
 Corn starch 
 
 Hominy 
 
 Kaffir corn 
 
 Macaroni 
 
 Oats, rolled 
 
 Oa-tmeal 
 
 Popcorn 
 
 Potato flour 
 
 Rice flour 
 
 Rye 
 
 Sago 
 
 Tapioca flour 
 
 Whole wheat 
 
 Wheat flour 
 
 Graham flour 
 
 Whole wheat flour 
 
 Breads 
 
 Cakes 
 
 Pastry 
 
 Puddings of grain flours 
 
 Dextrinlzed foods 
 
 Chestnuts, roasted 
 
 Corn flakes 
 
 Grapenuts 
 
 Toasted corn biscuit 
 
 Peanuts, roasted 
 
 Shredded wheat 
 
 Sweibach 
 
 Triscuits 
 
 Waffles, crisp 
 
 Beans, dried 
 
 Peas, dried 
 
 Lentils, dried 
 
 Peanut butter 
 
 Chestnuts 
 
 Potatoes, Irish 
 
 Potatoes, sweet 
 
 Yams 
 
 Squash 
 
 Bananas 
 
 NON-STARCHY VEGE- 
 TABLES 
 
 Artichokes 
 
 Asparagus 
 
 Beets 
 
 Brussel sprouts 
 
 Cabbage* 
 
 Carrots 
 
 Cauliflower 
 
 Celery 
 
 Chayotes 
 
 Corn, green 
 
 Corn, canned 
 
 Corn, on cob 
 
 Dandelion 
 
 Egg plant 
 
 Kale 
 
 Kohlrabi 
 
 Leeks* 
 
 Lettuce 
 
 Mushrooms 
 
 Mustard 
 
 Okra 
 
 Onions* 
 
 Parsley 
 
 Peas, green 
 
 Peas, canned 
 
 Salsify 
 
 Oyster plant 
 
 Spinach 
 
 String beans, small 
 
 Summer squash 
 
 Swiss chard 
 
 Chinese cabbage 
 
 Tomatoes* 
 
 Wax beans 
 
 SALAD VEGETABLES 
 
 Asparagus 
 
 Cabbage 
 
 Carrots, very small 
 
 Cauliflower 
 
 Celery 
 
 Chili pepper 
 
 Chicory 
 
 Chives 
 
 Cucumbers 
 
 Dandelion 
 
 Endive 
 
 Garlic 
 
 Greens — 
 
 Beet tops 
 
 Turnip tops 
 
 Sour or narrow dock 
 Horseradish* 
 Kale 
 Lettuce 
 Mustard 
 Mint 
 Nasturtiums — stems, 
 
 leaves, flowers 
 Olives, ripe 
 Onions, young, raw 
 Parsley 
 Peppers 
 Radish 
 Pomain 
 Spinach 
 Sorrel 
 
 Swiss chard 
 Tomatoes* 
 Turnips, small 
 Watercress * 
 
 FATS 
 
 Animal Fats 
 Butter 
 Cream 
 Margarine 
 Oleomargarine 
 Drippings 
 Lard 
 Suet 
 Bacon 
 
 Vegetable Fats 
 Vegetable oils 
 Salad oils 
 Cotton seed oil 
 Cocoanut oil 
 Maize oil 
 Olive oil 
 Peanut oil 
 
 Nuts 
 
 Almonds 
 Beechnuts 
 Hickory nuts 
 Pecans 
 Walnuts 
 Ripe olives 
 Avocado pears 
 
 Ice cream, plain 
 Ice cream and nuts 
 
 *Acid Vegetables. Never use with Starches — Group III — Rich Starchy Foods. 
 
€■ 
 
 STARCHES 
 
 Average percentage of food elements and fuel values in calories 
 
 Carbohydrates and 
 Mineral Salts 
 
 
 ^S 
 
 lOO-Calorie Portion 
 
 or 
 
 Average Helping 
 
 Fuel Value 
 
 Per 
 
 Pound 
 
 Barley Flour one cup 
 
 Buckwheat Flour. 
 
 Cornmeal bread 
 
 Popcorn 
 
 Hominy Grits one cup 
 
 Oatmeal muffins 
 
 Oats, Rolled steamed 
 
 Rice steamed 
 
 Rye 
 
 Macaroni cooked 
 
 Wheat Flour loaf 
 
 Graham Flour loaf 
 
 Whole Wheat 
 
 Flour loaf 
 
 Bread, Ginger. . . . 
 
 Cakes, Oatmeal. . cookies 
 
 Pastry apple pie 
 
 Pudding rice 
 
 Corn Flakes heated 
 
 Grapenuts heated 
 
 Peanuts, 
 
 Roasted one cup 
 
 Waffles crisp 
 
 Bread, 
 
 Toasted brown thru' 
 
 Beans, Dried baked 
 
 Peas, Dried stewed 
 
 Peas, Green one cup 
 
 Corn, Green stewed 
 
 Potatoes baked 
 
 Potatoes mashed 
 
 Bananas raw 
 
 2.6 % muffin 
 1.8 
 
 1.5 ple/e 2% in., 1 in., 1 in. 
 1.3 / 
 
 .5 ^'cups 
 
 1.8 % muffin, 1 egg 
 
 2.15 1 cup 
 
 A % cup 
 1.5 
 
 1.3 1 cup 
 
 .5 2 slices, 3 in., 3% in., 3% in. 
 
 1.8 3 slices % in., 2 in., 3>4 in. 
 
 1.0 2 slices, 2Vi in., 2% in., Va, in. 
 
 2.9 piece 1 in., 1% in. ,2 in. 
 1.8 % cooky, 3 in. diam. 
 
 1.8 sector 1^ in., pie 9 in diam. 
 .6 Vi cup 
 
 2.6 1V4 cup 
 
 3 tablespoonf uls 
 
 2.0 20-24 single nuts 
 
 % waffle, 6 in. diam. 
 
 1.7 % slice 
 
 2.1 Vs cup — 583 calories 
 
 2.9 1 tablespoonful 
 1.5 1 cup 
 
 .7 Vz cup (cob — 2 ears) 
 
 3.1 1 medium 
 
 1.5 1/^ cup scant 
 
 .8 1 large 
 
 1603 calories 
 1577 calories 
 1620 calories 
 1826 calories 
 1608 calories 
 1811 calories 
 1811 calories 
 1591 calories 
 1626 calories 
 1625 calories 
 1625 calories 
 1189 calories 
 
 1113 calories 
 1198 calories 
 1625 calories 
 1233 calories 
 830 calories 
 
 2490 calories 
 
 1385 calories 
 1564 calories 
 1612 calories 
 1612 calories 
 459 calories 
 493 calories 
 493 calories 
 447 calories 
 
 Compiled from U. S. Bulletin: 
 "How To Feed a Family," Rose. 
 
 "Food Products," Sherman. 1914, Macmilan Co., New York. $2.25. 
 1916. MacMillan Co., New York. $2.10. 
 
 Let us use our favorite cook book and familiar recipes by making use of the substitutes. Quick 
 breads have proven most satisfactory to solve the bread question. One-half cornstarch or tapioca flour 
 with barley corn or oat flour for cakes has given good results. Rice flour makes fine pastry and waf- 
 fles. Mashed potatoes may be used in muffins and cakes. Peanut oil, cottonseed or maize oil give ex- 
 cellent results for the shortening and salads. Honey and syrups open an interesting study for the 
 sweets, but remember less liquid is then required. 
 
 It must be remembered that measures are not accurate and that more uniform results may be 
 secured by weighing. For accuracy in the substitution of the various flours you will find the following 
 table of much assistance. — U. S. Food Administraton. 
 
 EQUIVALENT WEIGHTS AND MEASURES 
 
 Wheat Flour 
 
 Substitutes 
 
 
 
 
 
 
 
 
 Rice Flour 
 
 
 
 
 
 
 
 Oat Flour 
 
 Buckwheat 
 
 
 
 
 
 Ground 
 
 
 and 
 
 and 
 
 
 
 
 
 Rolled 
 
 Corn 
 
 Fine 
 
 
 Unit 
 
 Bread 
 
 Pastry 
 
 Barley 
 
 Oat 
 
 Flour 
 
 Cornmeal 
 
 Cornmeal 
 
 
 4 Oz. 
 
 31/2 Oz. 
 
 2% Oz. 
 
 3% Oz. 
 
 4 0z. 
 
 4%Oz. 
 
 4% Oz. 
 
 1 Cup 
 
 113 Gr. 
 
 100 Gr. 
 
 76 Gr. 
 
 98 Gr. 
 
 109 Gr. 
 
 125 Gr. 
 
 133 Gr. 
 
 Ozs. 
 
 Cup 
 
 Cup 
 
 Cup 
 
 Cup 
 
 Cup 
 
 Cup 
 
 Cup 
 
 1 
 
 y* 
 
 V4.( + ) 
 
 % 
 
 Vi<.+) 
 
 % 
 
 y*(-) 
 
 H(-) 
 
 2 
 
 % 
 
 %(+) 
 
 % 
 
 %( + ) 
 
 V2 
 
 %(-) 
 
 %(+) 
 
 3 
 
 % 
 
 %(-) 
 
 1% 
 
 %(-) 
 
 % 
 
 %(-) 
 
 
 3% 
 
 % 
 
 1 
 
 1% 
 
 1 
 
 % 
 
 %(-) 
 
 % 
 
 4 
 
 1 
 
 1% 
 
 1% 
 
 1% 
 
 1 
 
 1 (-) 
 
 %(+) 
 
 5 
 
 IVi 
 
 l%(-f-) 
 
 1% 
 
 1%( + ) 
 
 iy4 
 
 1% 
 
 lVa(. — ) 
 
 6 
 
 1% 
 
 1%(+) 
 
 2% 
 
 1%( + ) 
 
 1% 
 
 1%( + ) 
 
 1% 
 
 S 
 
 2 
 
 2Vi 
 
 3 
 
 2yi 
 
 2 
 
 1% 
 
 1%( + ) 
 
 10 
 
 
 2% 
 
 3% 
 
 2% 
 
 2% 
 
 2»4( + ) 
 
 2Vi(-) 
 
 ( + ) Indicates generous measure. (— ) Indicates a scant 
 
VEGETABLES 
 
 VEGETABLES 
 
 Plants — Grains, Vegetibles and Fruits — hold the center place in all food combinations. They combine 
 with all the food groups. The plants are Nature's great solvent factors — the harmonizing medium in the 
 perfect digestion and assimilation of all our foods. This group, in the form of seeds, fruits, flowers, 
 leaves, stems, bulbs, roots or tubers, should play a large part in our daily meal planning. All food groups 
 and perfect combinations are shown on center sheet. 
 
 NON-STARCHY 
 VEGETABLES 
 
 Artichokes, Jerusalem 
 
 Asparagus (B-3.6) 
 
 Beets (B-23.6) 
 
 Brussel sprouts 
 
 Cabbage* (B-IS) 
 
 Carrots (B-24) 
 
 Cauliflower (B-17.4) 
 
 Celery (B-42.2) 
 
 Cha^otes 
 
 Corn, green (A-l.S) 
 
 Corn, canned 
 
 Corn, on cob 
 
 Dandelion 
 
 Kgg plant 
 
 Kale 
 
 Kohlrabi 
 
 Leeks* 
 
 Lettuce <B-38.6) 
 
 Mushrooms (B-8.9) 
 
 Mustard 
 
 Onions* (B-3.1) 
 Parsley 
 
 Parsnips (B-1S.2) 
 Peas, green (B-1.2) 
 Peas, canned 
 Salsify (oyster plant) 
 Spinach (B-113) 
 String beans, 
 
 small (B-13) 
 Summer squash 
 Swiss chard (B-41.1) 
 Chinese cabbage 
 Tomatoes* 
 Turnips (B-7) 
 Wax beans (B-11.5) 
 Lima beans CB-12) 
 
 RAW SALAD 
 VEGETABLES 
 
 Artichokes, French 
 Asparagus (B-3.6) 
 Cabbage* (B-18) 
 Carrots, very 
 
 small (B-24) 
 CauUflower (B-17.4) 
 Celery (B-42.2) 
 Chili pepper 
 Chicory 
 Chives 
 
 Cucumbers (B-45.5) 
 Dandelion 
 Endive 
 Garlic 
 Greens — • 
 
 Beet tops 
 
 Turnip tops 
 
 Sour or narrow dock 
 Horseradish* 
 Kale 
 
 Lettuce (B-38.6) 
 Mustard 
 Mint 
 Nasturtiums — stems. 
 
 leaves, flowers 
 Olives, ripe (B-18-8) 
 Onions, young, 
 
 raw (B-3.1) 
 Parsley 
 Peppers 
 Radish (B-9.8) 
 Remain 
 
 Spinach (B-113) 
 Sorrel 
 
 Swiss chard (B-41.1) 
 Tomatoes* (B-24. 5) 
 Turnips, small (B-7) 
 Watercress 
 
 FATS 
 
 Animal Fats 
 Butter 
 Cream (B-.3) 
 Margarine 
 Oleomargarine 
 Animal fats 
 Drippings 
 Lard 
 Suet 
 Bacon (A-O.S) 
 
 Vegetable Oils 
 Salad oils 
 Cottonseed oil 
 Cocoanut oil 
 Maize oil 
 Olive oil 
 Peanut oil 
 
 Nute 
 
 Almonds (B-1.8) 
 
 Beechnuts 
 
 Hickory nuts 
 
 Pecans 
 
 Walnuts 
 
 Ripe olives (B-18.1 
 
 Avocado pears 
 
 STARCH 
 
 Barley (A-2.9) 
 
 Buckwheat (A-2) 
 
 Cornmeal (A-1.5) 
 
 Corn flour 
 
 Corn starch 
 
 Hominy 
 
 Kaffir corn 
 
 Macaroni 
 
 Oats, rolled (A-3) 
 
 Oatmeal (A-3) 
 
 Popcorn 
 
 Potato flour 
 
 Rice flour (A-2. 7) 
 
 Rice (A-2.7) 
 
 Rye 
 
 Sago 
 
 Tapioca flour 
 
 Whole wheat (A-3) 
 
 Wheat flour (A2.7) 
 
 Graham flour 
 
 Whole wheat flour (A-3.3) 
 
 Breads 
 
 Cakes (A-2) 
 
 Pastry 
 
 Puddings of grain flours 
 
 Dextrinized foods 
 Chestnuts, roasted 
 Corn flakes 
 Grapenuts 
 Toasted corn biscuit 
 Peanuts, roasted (A-7) 
 Shredded wheat (A-3.3) 
 Zweibffch 
 Triscuits 
 , Waffles, crisp 
 Beans, dried (B-5) 
 Peas, dried (B-1.5) 
 Lentils, dried (A-1.5) 
 Peanuts, butter 
 Chestnuts (B3.2) 
 Potatoes, Irish (B-8.6) 
 Potatoes, sweet (B-5. 4) 
 Yams 
 
 Pumpkin (B-5.7) 
 Squash B(6.1) 
 Bananas (B-5. 6) 
 
 •Acid Vegetables. Never use with Starches — Group III— Rich Starchy Foods. 
 A represents so many points for acid condition of the blood. 
 B represents points in favor of pure, rich, normal blood. 
 
VEGETABLES 
 
 Average percentage of food elements and fuel values in calories. 
 
 100-Calorie Portion 
 Average Helping 
 
 Fuel Value 
 Per Pound 
 
 o3 o 
 
 ^§ 
 
 Asparagus stev^ed 
 
 Beets, Small stewed 
 
 Cabbage shredded 
 
 Carrots, Small. . . . stewed 
 
 Cauliflower stewed 
 
 Corn, Green on cob 
 
 Eggplant baked 
 
 Kohlrabi 
 
 Peas, Green stewed 
 
 Spinach boiled 
 
 Squash as 
 
 purchased 
 
 String Beans stewed 
 
 Swiss Chard stewed 
 
 Onion cooked 
 
 Beet Tops 
 
 Celery raw 
 
 Cucumbers raw 
 
 Dandelion stewed 
 
 Lettuce raw 
 
 Olives ripe 
 
 Peppers dried 
 
 Radishes raw 
 
 Turnip Tops stewed 
 
 11.2 
 
 ?,n 
 
 10.1 
 
 10 
 
 11.5 
 
 n 
 
 9.0 
 
 12 
 
 
 1.2 
 
 20 tips 8 in. long 
 
 4 beets 2 in. diam. 
 
 5 cups 
 
 4-5 carrots 3-5 in. long 
 
 1 small head 
 
 2 ears 6 in. long 
 
 % cup scant 
 2^4 cups 
 
 .9 2^ cups, in in. piece 
 
 4 cups, Vi in. pieces 
 
 2% cucumbers 7 in. long 
 
 2 large heads 
 
 3 doz. red-button 
 
 213 calories 
 ISO calories 
 143 calories 
 205 calories 
 138 calories 
 459 calories 
 127 calories 
 140 calories 
 525 calories 
 252 calories 
 
 209 calories 
 94 calories 
 173 calories 
 
 237 calories 
 84 calories 
 79 calories 
 277 calories 
 87 calories 
 1166 calories 
 1771 calories 
 133 calories 
 140 calories 
 
 Compiled from U. S. Bulletins, Sherman, Rose. 
 
 There are too many good things missed by being a faddist. The vegetarian loses the richness 
 of the meat foods ; the fruitarian all the good values of both meat and starchy foods ; the yeastfree 
 eater the richest whole grain foods; the "raw-fodder" man loses the life-giving minerals in 
 our beautiful salads; while the "faster" consumes daily much of the stored-up values in his own 
 body. Know the Pood Groups I, II, III, IV, V and VI, and choose with moderation for your own 
 particular needs — age, occupation, and climatic conditions must be taken into account. Thorough 
 mastication — chewing all food until all particles have become liquid in form, thus receiving the 
 full benefit of all the delicate juices and flavors, and regularity in the taking of our food together 
 serve better than any novel theory or revolutionary change. 
 
 Doctor J. H. Tilden of Denver tells us to — 
 
 "Eat only when hungry." 
 "Thoroughly masticate all food." 
 "Be moderate in your eating." 
 "During acute illness, fast." 
 
 Read J. H. Tilden'a "Food," 2d ed., 1914, Denver, Colorado, |2.50. 
 
 (Continued from Opposite Page) 
 
 of the chemical changes brought about in our body: Iron in the blood unites with the oxygen in the 
 lungs, where it burns up the waste substances so dangerous to life, thus the oxydizing processes in the 
 tissues produce carbonic gas. This gas is then taken up by the sodium and discharged through the lungs 
 as carbon dioxide. Sodium besides helping the oxygen must in turn be helped with the iron. Calcium, 
 assisted by phosphorus, magnesium, silica and florine, builds the bones, teeth and white of the eye. 
 Defective teeth show insufficient calcium phosphate and calcium carbonate — refined grain foods are 
 wanting in these essential mineral salts. McCann tells us whole grain foods in place of "milled" wheat, 
 natural rice instead of "polished" rice, whole barley meal — no "pearled" barley — and pure oats without 
 the "prepared," steamed, rolled process added is best. The present-day refining processes remove about 
 three-fourths of the mineral salts from our daily bread. He further states when the phosphorus is thus 
 removed from our foods an increased lime deposit is given in the lungs, leaving an "alkaline field," in 
 which germs thrive. Remember, impoverished tissues are the feeding ground of all bacterial life. Sani- 
 tation, sanitary food factories, health boards are blessings of the present day; but the dreaded scourges 
 — tuberculosis, typhoid fever, appendicitis, adenoids and all other ills — are caught at the table when re- 
 fined foods and miscellaneous mixing are the rule. 
 
 Silica influences the nervous system. Sulphur and silica aid in the growth and health of the hair. 
 Animals must have foods containing these organic salts or they lose their covering and die. Foods from 
 which the natural sulphur and silica are taken leave free sulphuric acid in the intestine, which abstracts 
 basic elements from the intestines and tissues, impairing and destroying them. 
 
 Potassium, sodium, magnesium, iron, phosphorus, sulphur, silica and chlorine are essential for build- 
 ing new life, hence the expectant mother should have the whole grain foods thoroughly cooked — three 
 or more hours in the Fireless Cooker best — a little butter fat, non-starchy vegetables cooked and green 
 salad vegetables, alternating with milk and fruit, and fruit alone as lunch or evening meal. 
 
 The above items have been gathered through years of study from the best authorities. 
 
s: genial day: 
 i in thy ray." 
 
 ►OD COMBINATIONS INDICATED 
 
 One Starchy Food. 
 
 One or more Non-Starchy Vegetables. 
 One or more Raw Salad Vegetables. 
 One or more Fats. 
 
 he tastes, habits and customs of TOUR group. 
 
 
 
 RAW SALAD VEGETABLES 
 
 FATS 
 
 STARCH 
 
 
 Animal Fats 
 
 Barley (A-2.9) 
 
 \rtichoke (French) 
 
 Butter 
 
 Buckwheat (A-2) 
 
 \sparagu3 (B-3.6) 
 
 Cream (B-3) 
 
 Cornmeal (A-1.5) 
 
 Cabbage* (B-18) 
 
 Oleomargarine 
 
 Corn flour 
 
 :)arrots, very small (B-24) 
 
 Margarine 
 
 Cornstarch 
 
 Cauliflower (B-17.4) 
 
 Drippings 
 
 Hominy 
 
 Jelery (B-42.2) 
 
 Lard 
 
 Kaffir corn 
 
 I^hili pepper 
 
 Suet 
 
 Macaroni 
 
 Jiiicory 
 
 Bacon (A-0.8) 
 
 Oats, rolled (A-3) 
 
 :^hives 
 
 Vegetable Oils 
 
 Oatmeal (A-3) 
 
 Ducumbers ( B-45.5) 
 
 Salad oils 
 
 Popcorn 
 
 Dandelion 
 
 Cottonseed oil 
 
 Potato flour 
 
 2]ndive 
 
 Cocoanut oil 
 
 Rice flour (A-2.7) 
 
 Jarlic 
 
 Maize oil 
 
 Rye 
 
 ireens — 
 
 Olive oil 
 
 Sago 
 
 Beet tops 
 
 Peanut oil 
 
 Tapioca flour 
 
 Turnip tops 
 
 
 Whole wheat (A-3) 
 
 Sour or narrow dock 
 
 Nuts 
 
 Wheat flour (A-2.7) 
 
 iorseradish' 
 
 
 Graham flobr 
 
 Cale 
 
 Almonds (B-1.8) 
 
 Whole wheat flour 
 
 ^ettuce (B-38.6) 
 
 Beechnuts 
 
 
 tlustard 
 
 Hickory nuts 
 
 Breads 
 
 lint 
 
 Pecans 
 
 Cakes (A-2) 
 
 >Iasturtiums — stems, leaves, 
 
 Walnuts 
 
 Pastry 
 
 flowers 
 
 Ripe olives (B-18.8) 
 
 Puddings of grain flours 
 
 )lives. ripe (B-18.8) 
 Jnions, young, raw (B-3.1) 
 'arsley 
 
 Avocado pear 
 Ice cream, plain 
 
 Dextrinized foods 
 Chestnuts, roasted 
 
 ^eppers 
 
 Ice cream and nuts 
 
 Corn flakes 
 
 ladish (B-9.8) 
 
 pinach (B-113) 
 
 orrel 
 
 wiss chard (B-41.1) 
 
 
 Grapenuts 
 Toasted corn biscuit 
 Peanuts, roasted (A-7) 
 Shredded wheat (A-3.3) 
 
 
 Zweibach 
 Triscuits 
 Waffles, crisp 
 Beans, dried (B-5) 
 Peas, dried (B-1.5) 
 
 'omatoes* (B-24.5) 
 'urnips, small (B-7) 
 V'atercress 
 
 
 
 
 Lentils (A-1.5) 
 
 
 
 Peanuts, butter 
 
 
 
 Chestnuts 
 
 
 
 Potatoes, Irish (B-8.6) 
 
 
 
 Potatoes, sweet (B-5.4) 
 
 
 
 Yams 
 
 
 
 Pumpkin (B-5.7) 
 
 ith Starches — Group III — 
 
 
 Squash (B-6.1) 
 Bananas (B-5.6) 
 
 lition of the blood. 
 
 
 
 normal blood. 
 
 
 
 i-13). 
 
 
 
 :akfast or lunch. 
 
 
 Copyrighted, 1918. 
 
 
VEGETABLES 
 
 Average percentage Mineral Salts in one-pound portions. 
 
 'm 
 
 6 
 
 s: 
 
 c 
 
 m 
 
 =o 
 
 
 't. 
 
 So 
 
 
 oo 
 
 o 
 
 
 
 
 
 &<« 
 
 zdZ 
 
 Oh CM 
 
 CO 
 
 
 Seeds — 
 
 Barley 025 
 
 Buckwheat 02 
 
 Cornmeal 015 
 
 Corn, Green 008 
 
 Oats 13 
 
 Rice 012 
 
 Rye 07 
 
 Whole Wheat 061 
 
 Patent Flour 
 
 Beans — 
 
 Dried 22 
 
 String 075 
 
 Peas — 
 
 Dried 14 
 
 Green 04 
 
 Lentils 12 
 
 Fruits — 
 
 Cucumber 022 
 
 Eggplant 
 
 Melons — 
 
 Musk 024 
 
 Water 02 
 
 Pumpkin 03 
 
 Squash 02 
 
 Tomatoes 02 
 
 Olives, Ripe 17 
 
 Flowers — 
 
 Artichoke, French 
 
 Cauliflower 17 
 
 Leaves — 
 
 Dandelion 
 
 Endive 14 
 
 Lettuce 05 
 
 Mustard 689 
 
 Parsley 
 
 Romain 
 
 Spinach 09 
 
 Watercress 26 
 
 Brussels Sprouts 
 
 Cabbage 068 
 
 Stems- 
 Asparagus 04 
 
 Celery 10 
 
 Rhubarb 06 
 
 Bulbs- 
 Garlic 
 
 Leeks OS 
 
 Onions 06 
 
 Roots — 
 
 Beets 03 
 
 Carrots 077 
 
 Horseradish 13 
 
 Parsnips 09 
 
 Radish 05 
 
 Turnips 089 
 
 Tubers — 
 
 Potatoes — 
 
 Irish 016 
 
 Sweet 025 
 
 Peanuts 10 
 
 13 
 
 .17 
 
 .03 
 
 .3 
 
 
 .116 
 
 .0011 
 
 055 
 
 .137 
 
 .05 
 
 .22 
 
 .014 
 
 .044 
 
 .0008 
 
 212 
 
 .458 
 
 .109 
 
 .872 
 
 .035 
 
 .215 
 
 .0036 
 
 045 
 
 .084 
 
 .028 
 
 .203 
 
 .05 
 
 .105 
 
 .0009 
 
 22 
 
 .60 
 
 .04 
 
 .81 
 
 .02 
 
 .17 
 
 .004 
 
 213 
 
 .519 
 
 .068 
 
 .902 
 
 .08 
 
 .17 
 
 .0053 
 
 25 
 
 1.40 
 
 .26 
 
 1.14 
 
 .03 
 
 .22 
 
 .0070 
 
 043 
 
 .28 
 
 .03 
 
 .12 
 
 
 .04 
 
 .0016 
 
 24 
 
 1.06 
 
 .16 
 
 .91 
 
 .04 
 
 .23 
 
 .0066 
 
 07 
 
 .30 
 
 .04 
 
 .26 
 
 .01 
 
 .06 
 
 .0016 
 
 05 
 
 1.75 
 
 .25 
 
 .66 
 
 .08 
 
 
 .0086 
 
 033 
 
 4") 
 
 034 
 
 35 
 
 065 
 
 56 
 
 07 
 
 ;o 
 
 02 
 
 17 
 
 028 
 
 40 
 
 014 
 
 .0003 
 
 007 
 
 
 02 
 
 
 026 
 
 .0008 
 
 02 
 
 .0004 
 
 025 
 
 .0029 
 
 015 
 022 
 IS 
 
 .0006 
 .0008 
 
 05 
 07 
 
 .0006 
 .0005 
 
 03 
 243 
 
 .0013 
 .0005 
 .0020 
 
 Compiled from U. S. Bulletins by W. O. At^ 
 Sherman. 
 
 iter. Chemistry of Food and Nutrition by Henry C. 
 
T FRUITS— SUGARS 
 
 GROUP V— SWEET FRUITS— DRIED OR VERY RIPE FRESH FRUITS 
 
 With one of the Sweet Fruits combine — 
 
 One or more non-starchy vegeables, cooked. 
 One or more raw salad vegetables 
 One meat food. 
 
 SUGAR FRUITS 
 True Sugars 
 
 Apples 
 
 Apricots 
 
 Currants 
 
 Dates 
 
 Figs 
 
 Prunes 
 
 Raisins 
 
 Jams 
 
 Jellies 
 
 Marmalade 
 
 Preserves 
 
 Preserved citron 
 
 Preserved ginger 
 
 Rhubarb, stewed 
 
 Oranges, ripe, rarw 
 
 Apples, ripe, raw 
 
 Grapes, ripe, raw 
 
 Honey 
 
 Melons 
 
 Casaba 
 
 Christmas melon 
 
 Cantaloupe 
 
 Honey Dew 
 
 Muskmelon 
 
 Watermelon 
 
 Non-Starchy 
 
 Artichokes (Jerusalem) 
 
 Asparagus 
 
 Beets 
 
 Brussels sprouts 
 
 Cabbage 
 
 Cauliflower 
 
 Carrots 
 
 Celery 
 
 Chayotes 
 
 Corn, green 
 
 Corn, canned 
 
 Dandelion 
 
 Eggplant 
 
 Kale 
 
 Kohlrabi 
 
 Leeks 
 
 Lettuce 
 
 Mushrooms 
 
 Mustard 
 
 Okra 
 
 Onions 
 
 Parsley 
 
 Peas, green 
 
 Peas, canned 
 
 Rutabaga 
 
 Salsify (oyster plant) 
 
 Spinach 
 
 String beans 
 
 Summer squash 
 
 Swiss chard 
 
 Chinese cabbage 
 
 Tomato 
 
 Turnips 
 
 Wax beans 
 
 Lima beans 
 
 GROUP IV 
 VEGETABLES 
 
 Salad 
 
 Artichokes (French) 
 
 Asparagus 
 
 Cabbage 
 
 Carrots, small 
 
 Cauliflower 
 
 Celery 
 
 Chili pepper 
 
 Chicory 
 
 Chives 
 
 Cucumber 
 
 Dandelion 
 
 Endive 
 
 Garlic 
 
 Greens — 
 
 Beet tops 
 
 Turnip tops 
 
 Sour or narrow dock 
 Kale 
 Lettuce 
 Mustard 
 Mint 
 Nasturtiums — leaves, 
 
 flowers, stems 
 Ripe olives 
 Onions, young, rarw 
 Parsley 
 Peppers 
 Radishes 
 Romain 
 Spinach 
 Sorrel 
 
 Swiss chard 
 Turnips, small 
 Watercress 
 
 MEAT FOODS 
 Proteids 
 
 Chicken 
 
 Duck 
 
 Goose 
 
 Pigeon 
 
 Turkey 
 
 Rabbit 
 
 Venison 
 
 Wild fowl 
 
 Beef, fresh, dried 
 
 canned 
 Brains 
 Heart 
 Lamb 
 Liver 
 Mutton 
 Oxtail 
 Pork 
 Sausage 
 Sweetbread 
 Tongue 
 Veal 
 
 Wienerwurst 
 Fish, all kinds 
 Bass 
 Cod 
 
 Halibut 
 Salmon 
 Caviar 
 Clams 
 Crab 
 Frog legs 
 ^Lobster 
 Oyster 
 Shrimp 
 Turtle 
 Eggs 
 Gelatine 
 Junket 
 
 Dairy Products 
 Buttermilk 
 Clabber milk 
 Skimmed milk 
 Whole milk 
 Malted milk 
 Cheese, all kinds 
 American cheese 
 Cottage cheese 
 
 Nuts 
 
 Almonds 
 
 Brazil nuts 
 
 Butternuts 
 
 Beechnuts 
 
 Cocoanut 
 
 Filbert 
 
 Hickory nut 
 
 Pecans 
 
 Pignolia 
 
 Pinenuts 
 
 Sabine 
 
 Walnuts, black, English 
 
SWEET FRUITS— SUGARS 
 
 Average percentage of food elements and fuel values in calories. 
 
 II 
 
 Name c 3 S 
 
 P^ ■^ 
 o^ o 
 
 uS o 
 
 Apple baked 
 
 Apricots sauce 
 
 Currants stewed 
 
 Dates stewed 
 
 Pigs stewed 
 
 Prunes stewed 
 
 Raisins stewed 
 
 Rhubarb stewed 
 
 Oranges. Sweet. . . raw 
 
 Apples, Ripe raw 
 
 Grapes, Sweet. . . . raw 
 
 Honey 
 
 Molasses 
 
 Syrup, Maple pure 
 
 Syrup, Corn 
 
 Sugar, Brown 
 
 Sugar, 
 
 Granulated 
 
 Chocolate 1 cup 
 
 Chocolate, Milk. . . sweetened 
 
 Cocoa 1 cup 
 
 Compiled from tables in U. 
 
 Ca 
 
 rboh\ 
 
 dratesand 
 
 
 
 Mineral Salts 
 
 
 
 
 . 
 
 
 Average Helping 
 
 Fuel "Value 
 
 m 
 
 
 a 
 
 100-Calorie Portion 
 
 Per Pound 
 
 a 
 
 ^5? 
 
 X ^ 
 
 
 Dried 
 
 u, 
 
 tOM 
 
 <o. 
 
 
 
 3 
 
 96 
 
 .7 
 
 % large apple 
 
 1318 calories 
 
 V. 
 
 94 
 
 2.4 
 
 Vi cup 
 
 1260 calories 
 
 
 89 
 
 .7 
 
 1% cups, fresh 
 
 1459 calories 
 
 7 
 
 91 
 
 1.3 
 
 3-4 dates, unstoned 
 
 1575 calories 
 
 1 
 
 94 
 
 1.2 
 
 IVz large figs 
 
 1437 calories 
 
 
 98 
 
 2.3 
 
 2 prunes, 2 teaspoonfuls juice 
 
 1368 calories 
 
 H 
 
 88 
 
 3.4 
 
 Vi cup 
 
 1562 calories 
 
 
 89.3 
 
 .7 
 
 large bowl 
 
 105 calories 
 
 7 
 
 91 
 
 .5 
 
 1 large orange 
 
 233 calories 
 
 .5 
 
 142 
 
 3 
 
 1 large apple 
 
 285 calories 
 
 I.") 
 
 Sl» 
 
 .5 
 
 1 large bunch 
 
 437 calories 
 
 
 99 
 
 .2 
 
 1 tablespoonful 
 
 1480 calories 
 
 
 97 
 
 3.2 
 
 1^^ tablespoonfuls 
 
 1300 calories 
 
 
 97 
 
 3.2 
 
 11/2 tablespoonfuls 
 
 1295 calories 
 
 
 100 
 
 
 1% tablespoonfuls 
 
 
 
 100 
 
 
 2 tablespoonfuls 
 
 1723 calories 
 
 
 100 
 
 
 2 tablespoonfuls 
 
 1814 calories 
 
 «:< 
 
 76 
 
 7.2 
 
 V2 cup scant 
 
 2772 calories 
 
 M 
 
 35 
 
 
 piece 2V4 in., 1 in., % in. 
 
 1865 calories 
 
 63 
 
 76 
 
 7.2 
 
 3-5 cups 
 
 2256 calories 
 
 S. Bulletins, Sherman and Rose. 
 
 If we read our tables showing the percentages of food elements in the edible portions of 
 grain, vegetables and fruits in the simple language of Prof. McAlpine their meaning will be of 
 greater value; for instance, he describes an apple in the following manner: Suppose an apple 
 be the size of a large breakfast cup and into this cup you put nearly half a pint of water and 
 stir into it half teaspoonful of concentrated food like that contained in an egg: of fatty stuff like 
 butter — a little less than half a teaspoonful; of both cane and grape sugar, two tablespoonfuls; of 
 mineral matter, as much as will lie on a sixpence; of acids, a little more than a teaspoonful; of 
 skin and core, a little more than two-thirds of a teaspoonful. By this analysis you will see that 
 an apple is not a luxury, but a food product of great value. 
 
 In all food-forms water plays a most important part. The average amount varies from ten to 
 ninety per cent; for instance, the water content in butter is very low while in watermelon it Is 
 very high. This water in the fruits, vegetables and milk is the purest and contains the most 
 valuable mineral elements in solution. From this source alone the corpuscles of the blood must 
 get their nourishment. Upon these blood cells all life's activities depend. Let us remember 
 the "PROTECTIVE FOODS" are milk, butterfat, egg-yolk fat, vegetable fat, green leafy vege- 
 tables — raw or cooked, whole seed foods, whole cereal foods, beans, peas, lentils dried or fresh, 
 and fresh ripe fruits. Use one or more of these at every meal. They contain vital properties 
 of food for the old, middle aged, and young alike. 
 
rS AND ACID VEGETABLES 
 
 GROUP IV— SOUR OR ACID FRUITS AND ACID VEGETABLES 
 
 With one of the Acid Fruits combine one or more Non-Starchy Vegetables, cooked, one or more 
 Raw Salad Vagetables, one Meat Food or one of the Fats (see combination for Group II). 
 
 GROUP VI 
 
 
 GROUP IV 
 
 GROUP 1 
 
 ACID FRUITS 
 
 
 VEGETABLES 
 
 PROTEINS 
 
 Sour Fruits 
 
 Non-Starchy 
 
 
 Salad 
 
 Meat Foods 
 
 Apples 
 
 Artichokes (Jerusa 
 
 em) 
 
 Artichokes (French) 
 
 Chicken 
 
 Apricots 
 
 Asparagus 
 
 
 Asparagus 
 
 Duck 
 
 Avocado ? 
 
 Beets 
 
 
 Cabbage 
 
 Goose 
 
 Berries, all kinds 
 
 Brussels sprouts 
 
 
 Carrots, small 
 
 Pigeon 
 
 Cherries 
 
 Cabbage 
 
 
 Cauliflower 
 
 Turkey 
 
 Currants 
 
 Cauliflower 
 
 
 Celery 
 
 Rabbit 
 
 Dates 
 
 Carrots 
 
 
 Chili pepper 
 
 Venison 
 
 Figs, fresh 
 
 Celery 
 
 
 Chicory 
 
 Wild fowl 
 
 Grapes 
 
 Chayotes 
 
 
 Chives 
 
 Beef, fresh, dried 
 
 Grapefruit 
 
 Corn, green 
 
 
 Cucumber 
 
 canned 
 
 Guava 
 
 Corn, canned 
 
 
 Dandelion 
 
 Brains 
 
 Lemons 
 
 Dandelion 
 
 
 Endive 
 
 Heart 
 
 Limes 
 
 Eggplant 
 
 
 Garlic 
 
 Lamb 
 
 Loquats 
 
 Kale 
 
 
 Greens — 
 
 Liver 
 
 Nectarine 
 
 Kohlrabi 
 
 
 Beet tops 
 
 Mutton 
 
 Orange 
 
 Leeks 
 
 
 Turnip tops 
 
 Oxtail 
 
 Peach 
 
 Lettuce 
 
 
 Sour or narrow dock 
 
 Pork 
 
 Pear 
 
 Mushrooms 
 
 
 Kale 
 
 Sausage 
 
 Persimmon 
 
 Mustard 
 
 
 Lettuce 
 
 Sweetbread 
 
 Pineapple 
 
 Okra 
 
 
 Mustard 
 
 Tongue 
 
 Plums 
 
 Onions 
 
 
 Mint 
 
 Veal 
 
 Pomegranate 
 
 Parsley 
 
 
 Nasturtium (leaves, 
 
 Wienerwurst 
 
 Prunes, fresh, raw 
 
 Peas, green 
 
 
 stems, flowers) 
 
 Fish, all kinds 
 
 Quince 
 
 Peas, canned 
 
 
 Ripe olives 
 
 Bass 
 
 
 Rutabaga 
 
 
 Onions, young, raw 
 
 Cod 
 
 ACID VEGETABLES 
 
 Salsify (oyster plant) 
 
 Parsley 
 
 Halibut 
 
 
 Spinach 
 
 
 Peppers 
 
 Salmon 
 
 Leeks 
 
 String beans 
 
 
 Radishes 
 
 Caviar 
 
 Onions 
 
 Summer squash 
 
 
 Romaine 
 
 Clams 
 
 Tomatoes 
 
 Swiss chard 
 
 
 Spinach 
 
 Crab 
 
 
 Chinese cabbage 
 
 
 Sorrel 
 
 Frog legs 
 
 
 Tomato 
 
 
 Swiss chard 
 
 Lobster 
 
 
 Turnips 
 
 
 Turnips, small 
 
 Oyster 
 
 
 Wax beans 
 
 
 J Watercress 
 
 Shrimp 
 
 
 Lima beans 
 
 
 ' 
 
 Turtle 
 , Eggs 
 Gelatine 
 Junket 
 
 Dairy Products 
 
 Buttermilk 
 Clabbermilk 
 Skimmed milk 
 Whole milk 
 Malted milk 
 Cfieese, all kinds 
 American cream cheese 
 Cottage cheese 
 
 Nuts 
 Almonds 
 Brazil nuts 
 Butternuts 
 Beechnuts 
 Cocoanut 
 Filbert 
 Hickorynut 
 Pecans 
 Pignolia 
 Pinenuts 
 Sabine 
 Walnuts, black, English 
 
i: 
 
 ACID FRUITS AND ACID VEGETABLES 
 
 Average percentage of food elements and fuel values in calories 
 
 
 Carbohydrates and 
 Mineral Salts 
 
 ' 01 . 100-Carolles Portion 
 
 i " S — Average Helping 
 
 tfi en 
 
 ■< a 
 
 Fuel Value 
 Per Pound 
 
 Apples fresh 
 
 Apricots fresh 
 
 Cherries stoned 
 
 Currants fresh 
 
 Grapes fresh 
 
 Lemons fresh 
 
 Oranges fresh 
 
 Peach fresh 
 
 Pear fresh 
 
 Pineapple fresh 
 
 Plums fresh 
 
 Raspberries fresh 
 
 Strawberries fresh 
 
 Leeks fresh 
 
 Onions cooked 
 
 Tomatoes raw 
 
 2.0 1 large apple 
 .5 
 
 .6 1 cup 
 
 .7 1% cups 
 
 .5 1 large bunch 
 
 .5 3 large lemons 
 
 .5 1 large orange 
 
 .4 3 medium sized 
 
 .4 2 medium sized 
 
 .3 2 slices 1 in. thick 
 
 .5 3 to 4 large ones 
 
 .6 1% cups 
 
 .8 H4 cups 
 
 285 calories 
 263 calories 
 354 calories 
 259 calories 
 437 calories 
 201 calories 
 233 calories 
 188 calories 
 288 calories 
 196 calories 
 383 calories 
 247 calories 
 177 calories 
 147 calories 
 220 calories 
 104 calories 
 
 Compiled from tables in U. S. Bulletins, Sherman, and Rose. 
 
 The average housewife is so apt to be at sea in regard to the difference in "acid foods," or foods 
 that contain acid, and the "acid forming foods," or the ones that produce acid in the blood. As ar 
 matter of fact the acid foods as most fruits — grapes, oranges, peaches, apples, etc. — produce the basic 
 substance in the blood where the starches and the meat foods produce the acid substances In the blood, 
 even though they do not contain amy acid in their chemical combination. — K. B. 
 
 Dr. Alfred Wallace of England knew the joys of the simple life. "He was a very unpretentious 
 man. He worked in his garden, took long walks, wrote two hours every day without fail, read, studied. 
 and was interested in everything that relates to Nature, animate or inanimate." His diet was the 
 simplest. The last ten years of his life oranges were his chief food. In his ninety-fourth year he 
 simply went to sleep. His great work links his name with such men as Charles Darwin, Thomas 
 Huxley, John Tyndall and Herbert Spencer. Dr. Wallace's life was proof of his theory, "That the gen- 
 eral law of all living creatures is that the life should cover five times the length of time it takes to 
 reach maturity. If man reaches his full maturity at twenty, what is now considered old age should be 
 his prime, and decline should occur after the hundredth year had been reached. Hundreds of years 
 before, Socrates advanced the same theory, saying: "I would set the young people to work, and I 
 would send the old people to college. Activity is the province of the young, and poetry and philosophy 
 should be the solace of the old." 
 
 "Lives of great men all remind us 
 We can make our lives sublime." 
 
 — Longfellow. 
 
"Can you wake as wake the birds? 
 
 In their joy and singing share? 
 Stretch your limbs as do the herds, 
 
 And drink as deep the morning air? 
 Quick as larks on upward wing, 
 
 Can you shun the demon's wiles, 
 Promptly as the robins sing. 
 
 Can you change all frowns to smiles? 
 Can you spurn fear's coward whine. 
 
 Meet each day with Joyous song? 
 Then will angels guard your shrine, 
 
 Joys be deep and life be long." 
 With the first breath of consciousness, a-ccept the new dav with a th^no-Kt «f i„„ 
 
 less favored brother with higher aspirations^ThehoSr of Siak2n^J^"s supreme ''^npn^™^^ 
 easy to stretch, easy to remember something joj^is.elsy to smile and easy'to llu^h '^nlnH 
 
 [l^fn'Tarblc^^l^el^oTreL^iv'e'!"^' ^"-^ ^^ '^^'^''^'^'^ ^ ^"^^ actr^f ■•rv'e^mtn"i's.<''^l"„'*'^'=;xer^i'^sl 
 First— By gradually increasing the vigor of the movement. 
 ThlrH "^ exercise ma-y be performed slowly and more vigorously 
 
 Fo,rt;r^/1£^''"','f-,"'^ exercise a greater number of times ^ 
 
 Fourth— By the addition of a greater number and vai-iety of exercises. 
 
 ..I— PRIMARY EXPANSION AND EXTENSION* 
 expand ""e"wSole^■bod^^ t"ak?rfeep V°.^r%"/a'^'e"lL°L'?r^V Chuckling deeply, actively 
 
 One, expansion of the chest. 
 
 Two. deep breathing. 
 
 Three, laughter. ' 
 
 Four, stretch. 
 
 Five, gradual relaxation. 
 
 thel^y^^^^t'^lil/e^'^tl^ "bU^ll^t iliV'a'c^ifnr^L'J^^e^w^tf'e L^^fe^J''°''Tre1rr^et'c"h"'sh^^'ul^d^'b'l fn' 
 
 ..^ ^ . , ^ M— FREEDOM OF THE VITAL ORGANS 
 
 flat on the aMomrn° keep\'he bid?'e'xt°endrd't'"'/°"' """f: ¥^ °" ^^e floor, place both hands 
 late in a circular movement also Lckw,. Ha ".''/''P^"^^''',, '''"''^''''"S full and free. Manipu- 
 and respiratory musc^ef shoutd aid ?n ^M th»=« f''™a''d. all the vital^rgans. The diaphragm 
 the body alternately, fi?st left arm and Lf.pi "o^-^nients. Exercise as before each side of 
 as in exercise one. Then stpetch the rjlift lUl ?n^h»^! '" ^'^^ °' ""^^""^ 'J"'^ '°«^' counting 
 exercises should be accompanied with f!^i„ f n i^" u''"'^ manner.t ten times at least. All 
 before retiring, the relaxation should hplnn'^..i•^'^''''^^''•*^"^ <!" the exercises 
 
 extended, take a full breSh and sori^^Tnvnnrf»i?t'' '?"'<^t'"g-) Now with both arms and feet 
 the more essential are some simpfe'^ excise. Then tho^Jirt ''fnHo^ ^^^ ■^5''^"" l^e day's work, 
 arm-pits, all parts of the bodv wh^ri. Jf^,lni should follow a quick wash— face, hands, 
 
 splash for the'^entire body-the spongi o? Lhower h^th^'/n^^H °?' ^°^^-?- °^ ""^ f^'^'' '^"'^ '^ ^'d 
 rub with a coarse towel Slap faci nc^t o^T H^ "^ ^°i"^ if conditions permit— and a brisk 
 leaving the skin in a healthv ?Inw 'ri ^L^^h*^ '^""''.? ''"'J'' ^"^ Quick alternate movements, 
 superiority one win not lose th?ouIho,?^t£Jf?P^,,°^''*'5;^^ '" "^<= ^=^'«'' S'^'^ ^ sense of 
 
 for skin and tissues Use onlvwha?wiflh»»^H ^^'^^■\ '^°>5°?"J" *'""er or olive oil best food 
 take much time. One should t^ethl^ ^fnn^Vl"''^' ^'^''^"'■bed by the skin. All this need not 
 Think, feel and will elchmoverSent. ^ exercises and be dressed within a half hour. 
 
 entir?ou'tCk"on' lltr'^he'ordinaV'cSi^od Mol-ntT ■?%'i'^ "'<"'"'"^ .^"-^ «^«"'"S changes the 
 become a greeting filed with iHHn^^off?- ^°^^^^B. "often as secular as a snore" will soon 
 fulness will tSt "'au omaTic greetlL ?f thp"h J^^^ .!'U'<!. ^'^'^ °' kindness and help- 
 
 physical energies our Dlavfntnf J^n.^fiS, o breakfast table" find expression. Our vital and 
 
 new life: and 111 tha:t fs cJnfnl' tnw«?H ;v,»"''f^'°'■'' °' gratitude for all past gifts have received 
 the "time-mellowed greeting "^n,,^!! ■'*"' ^i^'"'''' ''""■''^ rushing forth with a new ring in 
 is a new beginnh^g Now we ca? s Jl^'^nn^""^!?^.^''^^''"'^"'^ '"''^ '?'«" ="^' f--^^- ^ach new day 
 thing in the direction onnrirS,i«T,it- ""^"^ ^^% '""^' around us; think and realize some- 
 the Irts alfd our fXwmen express the he^t^'in"';?''^'^^^, ^"""^^ ''"'^ P.'^^' "= ^^^""^^ '" Mature. 
 serve bv a kind look wnrrt ' = „h 5! L "est in us. and awaken others to find the same joy: 
 of humanity .. ' ^ ''"'^ ^''''^- ^"<^ "'^^''^ '" *he great movements for the betterment 
 
 $1.50*'^''''^"^'^ *™" "^""'^ *^"<' ^^^ ^^^''^ t° Your Life." S. S. Curry. Boston, Mass., 1,915. 
 
 City"mt.''"a5j™'" "''"•'^^^ ^^" Live By." Richard C. Cabot, Houghton, Miffin Co., New York 
 
LIBRARY OF CONGRESS 
 
 :i, 
 014 357 312 6* 
 
 Food conservation means freedom. It means united and powerful nations; peoples frugal, 
 healthy, and efficient; and freedom throughout all the world. To meet the requirements of 
 true democracy there must be an individual initiative; an organized volunteer movement, and 
 a motive of service in the heart of every human being. Every man, every woman, every child, 
 has a) share in the ultimate victory. What efforts are you making to carry true democracy 
 throughout the earth? Voluntary service has been the watchword of the entire movement of 
 Food Conservation. Under the most efBcient leadership, the women of America were the 
 first force to be mobilized. When Herbert Hoover made his appeal to the reputed "dollar- 
 adoring American" he knew conditions — world-wide conditions; he knew the spirit of his fellow 
 countrymen and he had faith to believe the hea:rt of the nation was large enough to answer 
 this world-wide need. From our leader's deep conviction and untiring devotion to his work; 
 to the weakest effort on the part of the least of these — our millions — there has been a stimu- 
 lation to seek the things of true value. We have received the command — "Go back to simple 
 life. Be contented with simple food, simple pleasures, simple clothes. Pray hard, work hard, 
 pl^y hard. Work, eat, recreate and sleep. Do it all courageously. We have a victory to w/ln." 
 Simplicity is a mark of greatness. Nature's laws are simple, yet most wonderful in magnitude 
 and power. All men are created alike. Each individual is provided with a like digestive 
 system — openings, cavities, tubes — and each of these parts supplied with a powerful digestive 
 solvent for a definite purpose, under fixed conditions. Each human body contains sixteen 
 essential elements. The fertile soil contains these same elements. The seeds, under the 
 influence of sunlight and moisture, in a most mysterious way, extract from the soil inorganic 
 oxygen, carbon, hydrogen, nitrogen, calcium, pliosphorus, sulphur, sodium, chlorine, fluorine, 
 potassium, iron, magnesium, silicon, manganese and iodine. Then by a method past finding 
 out Nature supplies these elements now organic In form, and lavishly bestows upon her 
 children in perfectly-balanced, hermetically-sealed packages — the grains, vegetables and fruits. 
 These together with the dairy and poultry products contain all the foodstuffs necessary for the 
 upkeep of life's vital energies. The plants — man's great storehouse — are Nature's food indus- 
 tries, apothecary shops and distilleries. Our country is favored with climatic conditions 
 suitable for growing plants of almost every variety. WHOSOEVER WILL, may know the 
 wonders of food and its production; may solve the problem of its distribution; may become 
 acquainted with food classes, their groups and the use each plays in the body's economy; and 
 may find in FOOD CONSERVATION the only freedom of spirit, of body and of service. The mind 
 and will of each individual homemaker is left to play an important part in the selecting and 
 combining, preparing and proportioning of the food for her own particular group. Upon this 
 the final success of life is determined. 
 
 If "An Adequate Diet" be the standard, wealth and poverty are equal on the issue of Food 
 Conservation. On the Atlantic seaboard dwells a family — father, mother, three sons and two 
 daughters. The home is palatial in every appointment. It is surrounded by gardens, orchards, 
 fertile fields — hundreds of acres — the entire estate a veritable park. Could we visit that home 
 today, the fare would be the simplest. 
 
 Breakfast — One pint of milk and fruit In season from dairy and garden. Or, whole 
 
 oatmeal muffins, honey and a simple lettuce salad; drink, hot water. 
 Luncheon — Vegetable salad, diced carrots and peas on letture, fruit from garden; or, 
 
 fruit and buttermilk from garden and dairy; drink, cold water. 
 Dinner — Clear soup from vegetables, fowl from their own yards, baked or broiled; 
 vegetables, carrots and asparagus, salad, lettuce, cucumbers and tomatoes, all 
 from garden; fruit in season; drink, hot water. Or, baked potatoes, corn on cob, 
 beets and spinach, simple lettuce salad, olive or peanut oil; ice cream from home 
 dairy; drink, hot water. 
 The service, perfect to the smallest detail, one of the daughters assisting the mother, yet 
 there be several servants about the house. The wealth of life's simple values emphasized 
 throughout. 
 
 On the Pacific Coast dwells a family — father, mother, three sons and two daughters. The 
 home, the simplest cottage with only necessary furnishings, is surrounded by a well-kept 
 yard and garden with Nature's choicest vegetables and fruits the year round. Let us visit 
 this home: 
 
 Breakfast — An orange and one pint of milk apiece; or, whole cornmeal mufllns, honey 
 
 from their own hive, and simple salad from garden; drink, hot water. 
 Dinner — Baked fish, or rabbit from the yard, baked or broiled; spinach and baked 
 eggplant, salad, lettuce, cucumbers and tomatoes from garden, raw fruit from 
 garden or trees; drink, hot water. Or, baked potatoes, corn on cob, carrots and 
 spinach; salad, simple, oil dressing, no acid. All from garden. Ice cream, 50 cents. 
 Drink, hot water. 
 Supper — Salad, cold vegetables, hard boiled egg, lettuce, fruit from garden; or, whole 
 
 oatmeal muffins, butter and lettuce salad; drink, water. 
 Fresh flowers at every meal, wonderful effects wrought by the feminine hand. The 
 daughters assist, week about, in preparing and serving the meals. The greater values of 
 Nature's wonderful gifts are emphasized throughout. These ten children — citizens in the 
 moulding — are all most human. They know nothing of eye glasses, adenoids, tonsilitis, 
 dentists' chairs or wrist watches. Fun, frolic and high-ranking at school are their specialties. 
 In each pantry we find whole grain foods provided by the bushel and ground in the hand- 
 grist mill as needed. Each family possesses a home-grown garden, chickens, rabbits and 
 fruit. In each instance, the mother sees her task to be the rearing of worthy and useful 
 citizens; her duty to supply those foods which give health and vigor; her opportunity to guide 
 the lives entrusted to her keeping to discriminate between values — true and false — and create 
 a love for the simple life. Thus, in Food Conservation life's extremes, aristocracy and the 
 day laborer, have found the golden mean. The freedom of the hundreds of thousands of homes 
 between the Atlantic and the Pacific will be proportioned as each group, each individual enters 
 this crucial test— the feeding of the wiorld. Let us make every day wheatless, beefless. pork- 
 less, muttonless, lardless, sugarless; less of butter, and careful of milk, and when peace shall 
 have been declared, then will every true American know that larger freedom that passeth all 
 understanding. 
 

,L... "^^ °'' CONGRESS 
 
 014 357 312 6 1 
 
 Hollinger Corp. 
 pH8.5