Toasts

XXI. Griddle Cakes, Waffles, and Sirups XXII. Cakes and Cookies XXIII. Icings and Fillings XXIV. Hot Desserts XXV. Cold Desserts XXVI. Frozen Desserts XXVII. Sauces for Desserts XXVIII. Pastries XXIX. Fruits, Cooked and Uncooked XXX. Candies APPENDIX A. Table of Weights and Measures B. Time Table for Cooking C. Temperature Table D. Table of Caloric Values of Average Portions of Food E. Table of Caloric Values of Raw Food Materials F. Table of Normal Weights for Men and Women G. List of Government Publications on Foods and Cooking Index

Before using recipes see Special Notice on Page 14.

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CHAPTER I

GENERAL SUGGESTIONS FOR ECONOMY

PLANNING MEALS

In order to buy, prepare, and serve food to the best possible advantage, an elementary knowledge of the composition and nutritive value of foods, and the necessary food requirement of the family, is essential. Many books are published on these subjects, but from the government publications alone (see page 255) an excellent working knowledge may be obtained. Only the merest outline can be given here, and this should be supplemented by further reading.

Briefly stated, food is divided into three chief classes:[1] (1) Protein, which builds and repairs the tissues.[2] It is furnished chiefly by meats, fish, cheese, milk, eggs, cereals, and legumes. (2) Fats, which furnish heat and energy, but are chiefly valuable for storing a reserve supply of fat in the body. They are furnished largely by butter, cream, olive and similar vegetable oils, bacon and other fat meats. (3) Carbohydrates, which furnish heat and energy. They are supplied chiefly by potatoes and other vegetables, cereals, fruits, and sugars.

People who are eating the proper amount and kind of food should approximate the normal weight[3] for their sex, age, and height. For the proper maintenance of the body, a man of average height and weight, of sedentary life,[4] requires daily food which will yield about 2,500 calories;[5] a woman of average height and weight, about 2,300 calories (more or less according to activity). Children between two and five years require from 1,200 to 1,400 calories; between five and ten years, from 1,400 to 1,900 calories; and from ten to fourteen years, from 1,900 to 2,500 calories. Girls between fourteen and seventeen years require from 2,200 to 2,600 calories; and boys between fourteen and seventeen years, from 2,500 to 3,000 calories. Of the total number of calories furnished ten per cent. should be protein, approximately 30 per cent. fat, and 60 per cent. carbohydrates.

Before