Menu Planning For Good Nutrition.

Knowledge of the facts for good nutrition without the application will reap no reward. To produce and maintain good health, daily menus should include:

EGGS

One each day per person—or at least 3 to 4 a week.

Eggs may be served plain as poached, scrambled, hard-cooked, or in an omelet; in cooking as soufflés, custards, sauces, breads or cakes and salads.

LEAN MEAT, POULTRY OR FISH

One or more servings daily. (Fresh, Canned or Frozen)

Different kinds of meat, poultry and fish are necessary for variety of food value and flavor. The many canned meats, poultry and fish available make nutritious meals quick and easy to prepare. Include occasionally on your menus, liver, kidney, salmon, sardines, tuna, herring or mackerel.

FRUITS

One citrus fruit or juice—or tomato juice. One other fruit. (Canned, Fresh or Frozen)

Canned juices and fruits also offer an economical variety to the menu and can be included easily and quickly to “pep up” appetites.

VEGETABLES

Three or more each day. (Canned, Fresh or Frozen.) One green, leafy or yellow vegetable. One other vegetable. One potato.

Canned vegetables offer the necessary variety to your menus. There is no waste to canned vegetables; the entire contents of the can should be used. It is wise to include one raw vegetable each day, especially salad greens.

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CEREALS, BREADS, AND FLOUR

A cereal every day.

At least 2 servings of whole grain or enriched white bread.

Whole grain, restored or enriched cereals are important in everyday meals; use ready-to-eat or cooked, for breakfast with milk and fruit, in cookies, puddings or in meat and fish loaves. Serve creamed dishes on toast; make bread stuffings and puddings. Use enriched white flour in home-made-breads, gravies and sauces.

SWEETS

Use molasses, syrups, honey, jellies, jams, desserts and candies in moderation to make the diet palatable but not enough to spoil the appetite for other foods.

MILK

One quart for each child. One pint for each adult. (Fresh or Evaporated)

Count one pint of undiluted evaporated milk (a little more than one tall can) or ¼ pound of dry milk—or ⅓ pound of cheese as having about the same food value as one quart of fluid milk. For variety, include milk in your cooked foods, such as soups, creamed or scalloped dishes, ice creams, custards or other milk desserts. For variety, include cheese, buttermilk, malted and chocolate milks in your menus.

FATS

Two or more tablespoons butter or vitamin-fortified margarine. Count salt pork or bacon as a fat.

However, meals need not be humdrum. Make them interesting, colorful, attractive. Vary the preparation of the foods you use; vary the manner in which you serve them. Include appealing, nutritious recipes. Your family will eat, and at the same time enjoy, the foods which are good for them.

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