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leafy vegetables. Recent research points to the fact that this vitamin is com- 2 high m Calories, while. those contamng a small percentage of any of the . uel foods but with considerable framework and water as fruits and leafv plex and consists of several factors. . bl , ill h 1 C l . l , Vitamin D has been in the limelight perhaps more than any of the other N egeta es, w ave a ow a one va ue. vitamins because of its connection with sunlight. A lack of vitamin D pre- We must be careful not to confuse the term energy, as we use it in terms vents the calcium and phosphorus supplied in the food from doing a good of muscular energy and heat which we obtain from fuel foods, with its wider job of building Strong and properly shaped bones and teeth and produces lr1 meaning of vitality or buoyant good health which we achieve by a wide use children a condition known as rickets. Cod liver oil is perhaps the most rf- of protective foods. Ordinary sugar is almost pure carbohydrate and, while liable source of this vitamin, especially when summer sunshine is not avail- we use it to give flavour to our meals and as a supplementary source of energy, able. It is now taken for granted that it should be added to every childis we must not let it crowd out the ever n,ers,stry.fr'uits; and vegetables. Sugars diet, especially in the winter time. As investigation continues, however. it in the form of honey, corn syrup and dried fruits are known as simple sugars is being found that some foods as egg yolk and milk contain vitamin D, and are am.ong. those most easily taken care of by the body. The most easily though in varying amounts. digested animal fats are butter and cream an.d these are good forms in which Vitamin E is another vitamin known to be present in foods but it is so / to supply fat to a child. Highly-heated fat IS more difficult to digest; hence widely distributed that it is not thought necessary to consider it especially. the undesirability of a great many fried foods in our meals. The presence of other vitamins in foods is probable, but of this we can be The amount of fuel needed by the body, and thus the number of Calories assured that, if we are careful to provide a good supply of milk, whole cereals, varies with the age of the individual, his weight and the degree of his activitv) raw and cooked fruits and vegetables including tomatoes, with eggs fairly Naturally a person lying in bed or' sitting quietly all day requires much LC, T '-, frequently an cod liver oil for children, there is not much danger that than one who is engaged in heavy muscular work. Women usually require our health will suffer from an inadequate vitamin supply. less than men and the requirement of boys and girls in their teens is as great, if not greater, than that of adults. If we take more food Calories than our PROVIDE PROTEIN FOR GROWTH body needs the excess is stored as fat and we put on weight. If we do not While we do not think of protein as a protective food, there should be take enough Calories the body calls on its reserve store and we lose weight. an adequate amount of it to supply the growth and wear-and-tear needs of (See table on page 8.) the body. Opinions differ somewhat as to the amount that the body needs, _ For convenience the caloric value of food is stated in terms of loo-Calorie but there is not much danger that there will be an insufficient amount of it portions. Average servings of many foods make up the soo-Calorie portion . in the average diet. All proteins are not of equal value, however. Those which makes it possible to calculate the number of Calories in a meal without found in milk, cheese, eggs and meat are known as Grade A or perfect pro- undue effort. A large apple supplies 100 Calories of energy, as does a large _ teins, while those in dried beans and peas and in cereals are called imperfect orange or a medium-sized banana of potato. Two medium slices of bread, because they do not meet the needs for growth as well as do the Grade A two tablespoons of sugar and one of butter give 100 Calories each. A glass proteins. It is important, then, that we take care that some, at least, of thc of whole milk gives 165 Calories, while an average serving of leafy vegetables protein in our meals is of the perfect protein type. The addition of milk to would provide not more than 35 Calories unless salad dressing or butter were cereal is a good example of an imperfect protein supplemented by the perfect, added which would increase the Calorie value somewhat. There is not much protein found in milk. This makes a cheap source of protein of considerable need for the housewife to worry about counting the Calories for the normally value, especially in planning meals on a very limited income. healthy family. Her great concern is to see that they receive a good share If we take more protein than our body needs for building and repair, of protective foods. Then, if the adults are .keeping to a steady weight with it will be used for energy as are carbohydrates and fats since the body cannot little loss- or gain and the children are growmg steadily, she may be assured store protein. But it is an expensive form of energy fodd both as to the money she is supplying them with the proper amount of fuel food. it costs and its effect on the body machinery. It is well then, to depend rather on the carbohydrates and fats for our energy supply. , USE FOOD ACCESSORIES WITH DISCRETION Water, while not a food in itself, is necessary for the re er functi . T COUNT YOUR CALORIES . _ of the body processes. Watery fruits and vegetables Cdt'2' itpin consideci‘lalbnl: We have. already stated that the body requires foods to supply energy amounts and we get it, too, in the beverages used with meals. In addition and to.keep it warm. These foods are known as fuel foods and the term l it is well to drink it freely. a IS applied mainly to breadstuffs, breakfast cereals starchy vegetables, sugars . Tea and coffee have no food value, except for the small amount of cream and fats. The ability of these foods to provide thejbody with muscular energy and sugar used with them. Some authorities even consider them harmful and heat is described in terms of Calories. A Calorie is the unit of measure- but the general opinion is that they can be used safely in moderation in the ment .of the fuel value of food. 'Fat provides more than twice as many diet of a normally healthy adult. However, because they are stimulating Calo.ries as the.same weight of carbohydrates or proteins. Since most foods because they have no food value in themselves, and because, if used, the; cons1st of a mixture of proteins, fats and carbohydrates some will provide will crowd out the all-important milk, they have no place in the well-planned more energy than do others, Those containing a high percentage of fat will 5 4 l