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“gm, 1934 P" FEED YOUR BODY TO PROTECT YOUR HEALTH By Miss Gertrude Gray the old: ada ,â€""An ounce of prevention is worth a Enggvdure", the mogleern trend in health matters is towards vention rather than cure. Science has definitely established . fact that many physical defectsand much disease can be vented if the needs of the body in the matter of food are “lately met. . I Experimental work With laboratory fed animals shows that . 915 may be made to grow or be stunted at Will by the mil of their food; that certain diseases may be produced one diet and cured by another, In other words, science has ,, discovering the essentials of an adequate diet. and show» how each type of diet affects health until nutrition has be» . e a science to live by. ' Hence, eating mnot be regarded merely as the appmsing hunger or an opportunity for social intercourse. It is the ns by which bodies are built and kept in happy, efficient y kjng order. Granted, then, the importance of certain things I: are required for body growth and upkeep, what are they, 1 where are they found? I ‘ r _ The primary source of all food is the air and soil. While . cannot use the inorganic elements found there, plants can. ed by light and heat from the sun, plants take in these nents and transform them into forms With which we are iiliar, such as: protein, starch and sugar, which we can 'l use. dllrl the case of animal foods we get food secondhand beâ€" :e the animal organism has converted vegetable and cereal ducts into compounds quite similar to those of our own leB. Stated simply, the body needs food for growth, repair and ration. This is supplied by six food classes which must be vided in the daily menu, as no amount of one will make up a deficiency of another; hence the necessity for knowing t the essentials are and where they are found. For building the bone and muscle structure of the body, need protein, certain minerals and water. The child needs rplus of these to provide for growth, while the needs of adult, whose body has attained its growth, are mainly for I ee ". Th1; important building food, protein, is found in milk, eggs. t, cheese, and to a lesser extent in vegetables. The four 3 first named contain the best quality of protein,~while roots and tubers, among the vegetables, and most of the . es contain a protein that needs to be supplemented With e of the better grade to make it most efiicient. _ One essential, then, in the family’s menu is sufficient plate" protein. Without it a child’s growth is stunted, and . necessary as well for the maintenance of the adult. _ I The mineral matter, which is one of the important building 5, consists of such substance as calcium or lime, phosphorus, and so on. They form the bony framework of the body, lying the material, with sunshine, or its Vitamin D 'valent in some form. to build hard bones and teeth. They: are necessary to regulate various body processes, for contraction of the muscles, for the digestive processes and aintain the neutrality of the blood. _ . Luck of mineral matter and lack of sunshine, which‘helps body to make use of the elements needed for bonebuildmg, It in rickets, or softness and weakness of the bones, which, at corrected, result in permanent deformities, such as bow , knock knees, misshapen backs, pigeombreasted chest and racted pelvis. ' Sometimes where there is no deformity apparent, a lack of cient building material results in under development or ted growth. With the present knowledge of nutrities, such '02] defects can be prevented and are inexcusable. Lack of v in foods is one cause of anaemia, while lack of iodine in i or water causes what is known as “simple goitre". Sources odine are sea foods, as fish; fruits, vegetables and water, re there is iodine in the soil. Our iron supply is obtained from liver; egg yolk; vegetables, n ones particularly; meats; fruits; and some other foods. The third member of the building group is water. We narily think of it as a beverage, but it has many uses in body. Approximately twoâ€"thirds the body weight is water. We get some ,in our foods and beverages, but in addition 0d dependable source of pure water is necessary. As the human body is an engine capable of doing work, it 'res fuel or energy food, and as the result of chemical gas taking place in the body heat is generated and its ianical equivalent, energy. Most foods supply some energy v 2 body, but fats, starches and sugars furnish the bulk of supply. The more work done, the more food required. If eat more of these fuel foods than we use in the form of gy, the surplus goes to form fat. If we eat less of them r we expended in the form of energy body fat will be lost. » is the result of gaining or losing weight. In the case of a - taking much sweet food, such as candy, it is likely to r the tone of the body by lessening the desire for and ding out the foods that contain mineral matter and pro- ve substances called "Vitamins". Hence, we see the danger llowiiig children to eat candy between meals and thus dull ‘ appetites for the more wholesome bone and body-building s Vitamins are protective food substances, and one of ‘the important food classes. They have now been ident'lflgd isolated. It is now known definitely that when Vitamin is not present injhe diet, growth is stunted in animal or -- followed -by an inflammation of the eyes whioh may re- in’ blindness ,and finally death. If there is insuflicient of 11112, ‘et. there lack of wellâ€"being and a susceptibility to ‘ lv to colds, bronchial. trouble and.diseases of lit 1 ng Gur meals, we can safeguard our- HOME and COUNTRY selves against a lack of this vitamin by including some of the yellow and green foods and tomatoa (where the yellow is masked by the red) in our daily menus. That will mean using milk, butter and green and yellow vegetables, such as carrots and squash. Vitamin “B” is known to be soluble in water, and so, in the preparation of cooked food, the liquid in whiich the food is cooked may often be retained to prevent loss. That is true of the mild-juiced vegetables. This vitamin is necessary for normal functioning of the nerves and for digestion. If it is lacking, appetite fails, weight fails, and, nerve trouble results. Among the foods supplying it are yeast, fruit, vegetables and whole cereals. This vitamin cannot be stored in the body, so a daily supply is needed. Vitamin “C” is found mainly in fruits and vegetables, the citrous fruits being especially good. If “C” is not present in the diet, scurvy resultsâ€"or, in a milder form, there is sallow complexion, fleeting pains (often mistaken for rheumatism), so» called growing pains in the young, and red swollen films, which makes them susceptible to infection. Because heat and oxidation tend to destroy this vitamin, it is necessary, when feeding a baby boiled or pasteurized milk, to give it tomato or orange juice each day. Vitamin “D” is often called the sunshine vitamin, because we can get its equivalent in food from the sun, except from October to March. During these months many families which lack the necessary fruits and vegetables to give the required variety supplement their diet by taking cod liver oil, and all children would be benefited by adding this to their winter diet. This supplies Vitamin “A” as well. Among foods, green leafy vegetables, egg yolk, butter, are the main sources, and the amount contained in the latter two will vary depending on the amount the hens and cows have had in their food, or direct from the sun. Keeping in mind, then, the fact that the body has certain basic food needs, how should the family income be proportioned to ensure an adequate supply of these essentiale In Sherman’s new edition of the book, “Food Products”, this suggestion for spending the food dollar is given: “Set aside enough money to prowde one quart of milk a day for each child, and one pint for each adult; divide the remainder of the food money into three equal parts; use one part for fruits and vegetables, one part for breads, cereals, butter and other fats, and one part for meats, eggs, sweets and miscellaneous foods.” In many parts of rural Ontario, much of the family's food can be produced on the farm. Milk is one of the things pro- duced on a large percentage of farms and forms the basis of a good dietary either used as a beverage or in the preparation of food or as cheese. A good vegetable garden will supply most of the vegetables needed for the summer and autumn, and a great deal for the summer and autumn, and a great deal for the winter. Canned, dried or stored, they provide mineral matter, vitamins and roughage that forms part of the healthful menu. ’I‘wo servings of vegetables a day besides potatoes is a. good rule. Salads help out wonderfully in the use of uncooked vegetables. Some fruit_trees and bushes will supplement the products of food value in the vegetable garden. Meat, such as beef, pork, lamb or fowl raised on the farm or shared as a member of ameat ring, and the wheat used, after washing, as it comes from the bin or ground to use in mufins or porridge, supply the whole cereal needed daily and make the idea "living well at home" possible. USES FOR VARIOUS DOMESTIC FATS The importance of keeping every ounce of usable fat cannot be too strongly emphasized, es- pecially when prices of butter and the various kinds of domes» tic shortening are high. Beef fat and pork fat from roasts are commonly used, but many housekeepers fail to find uses for the fats having strong er flavours, such as bacon, sausage and mutton fat. Every pound of these fats used in cooking means a pound of butter saved. MU’I‘TON FAT: Because of its flavour mutton fat is usually relegated to the sou/p kettle, to the chickens or to the garbage pail. By careful treatment it may be used to save the expen- sive falls, butter and lard, in cooking. The flavour may be modified by rendering in the following manner: Use 1 part good lord and 2 parts mutton suet. Put through ti meat grinder or chop finely. Place it in the top of a double boiler, covering with onevhalf its weight of whole milk, or in a pan in a slow oven. ‘For 2 pounds of the mixture of fats about onehalf pint, or 1 large cup of whole milk will be re quired. Cook slowly in a double boiler or in a pen in a slow oven until the fat is separated from the tissues. Allow it to stand until cold when the fat may be removed from the top in a cake. If both fats are fresh and of good flavour very little of the mutton flavour can be detected and the addition of the softer fats of the whole milk and leaf lard will overcome the hardness of texture. SAVORY FAT FROM Murrow: For each pound of carefully rendered mutton fat allow one onion, one sour apple and onc teaspoon of mixed Lherbs or ground thy-me. Tie heiibs in a cloth bag, or small piece of cloth. Cook these with the fol: in a slow oven or very slowly in a pan on top of the stove until the apple and onions are thor- oughly browned. Strain off the fat. In this manner a well- seasoned fat is obtaian which may be used in place of butter in sauces for vegetables and in seasoning warmed potatoes or freshly cooked vegetables. Any combination of fats may be used in the same way. The cooking of vegetables and fruits in the fat seems to impart fl good flavour to the fats. If sausage fat is added, omit the herbs. Mutton fat or savoury fat may be used in cake mixture where molasses and spices dis- guise flavour and in quick breads and puddings to be served hot or in crust for meat pies. BEEF FAT: Good sweet beef drippings may be used in pastry if an equal quantity of fresh poi-k fat or lard is used to soften the texture. 5 BACON DiiiPPiNo: Bacon drip- pings are strongly flavoured but may be used in frying foods where the addition of the strong flavour is not Objectionable. Meats and vegetables are often made more palatable by the use of bacon dripping in frying. CHICKEN FAT: Ohickcn fat is zi very good substitute for but ter us shortening for cakes. Rey duce the quantity about oneâ€" cightli, increase the salt and liquid in the mixture ghtly to supply the salt and ex :1 liquid found in butter and not in pure fat. It may be used also for deep fat frying. GOOSE: OIL: Goose oil may be used very satisfactorily for deep fat frying. To CLARIF'Y FATS Method Iâ€"Excepfing where flavours are to be removed, fat may be Clarified by pouring boiling water on the cold fat and allowing it to boil thor- oughly: then setting it away to con]. The cold fait may then be removed in a cake. Any ini- purities will be found clinging to the bottom of this cake and should be scraped off. Method 2â€"Pour the hot grease into 51 vessel containing cold \vatcr.‘ The fat will harden on the top of the water and im- pui'ities may be removed from the c’ike as in Metth 1. Method 3~Burned flavour; and other ObJeCfiDnablE flavours may be removed by menus of potatoes, Add a few thick slices to the melted fat. Heat gradu- ally; when the fat ceases to bubble and the potatoes are brown. strain through a cloth placed in a sieve. The addition of a pinch of baking soda \vhilens the fat and helps to keep it sweet. It is stirred into the hot fat after straining. For lard, use baking soda in the pi'npni-tinn of 11/: ounces to 100 pounds, or 1 teaspoon for 8 pounds. All cracklings from rendered fats and those fat: ton stronqu flavoured for cooking should be saved for soarp. HARD SOAP: 5 lbs. lukewarm melted grease 1 lb. can lye 1 qt. cold water plus "é cu!i cold water 9. twblcs‘poons Borax ‘1‘; cup Ammonia 2 tablespoons sugar 1 tonspnnn salt. Follow direction on lyn can. NEW WOMEN‘S l'N- S'I‘ITUTES January Istâ€"May 311st, 1934 Organization has been effect ed in 31 new centres between January lst and May 3151.. County Number Bruce .. Carleton Dufl'crin, Essex .. Frontenac . Grenville Grey Haldlmand Helton Huron. Lincoln . Middlesex . Norfolk . Northumba land Perth Prescott . Muskoka .. Rainy Rive Total Hle-‘HHHfliâ€"‘HHNHNHHHIJHHrâ€"IWHHHHHH