Calcium - cheese, milk, egg yolk, sardines, sprats, spinach, pulse vegetables, watercress, almonds, brazil nuts.
Phosphorus - tinned salmon, ferring roes, sardines, sprats, liver, egg yolk, cheese, brazil nuts, walnuts, almonds, oatmeal, whole meal flour.
Iron - Egg yolk, pulse vegetables, liver, lean meat, brazil nuts, almonds, spinach, oatmeal, wholemeal flour.
Iodine - seafish, watercress.
ROUGHAGE - fruits and vegetables.
WATER. At least three pints of water, or beverages made with it, are needed daily irrespective of water in food.
PROTEIN - First class - cheese, milk, eggs, meat, fish, game, poultry. Second class - pulse vegetables, nuts, cereals.
MINERAL MATTER - see above.
WATER - See above.
Sugar - sugar, treacle, golden syrup, honey, preserves, milk, fruits, some vegetables eg beetroots, carrots, parsnips.
Starch. Cereals, wheat and its products, macaroni, spaghetti, vermicelli etc. Oatmeal, rice, barley, cornflour, sage, tapioca, some vegetables eg potatoes, carrots, parsnips.
Fat. Butter, cream, cheese, egg yolk, meat fat, oily fish, olive oil, margarine, nuts, nut butters, chocolate, oatmeal.
THE PLANNING OF MEALS
By using the simple information on right feeding given inteh previous pages it shoud be possible to arrange meals which are dietetically sound.
To make sure, however, that a day's meals are well- balanced, ie that all the three classes of food material - protective, building and fuel - are present, the meals must be carefully planned. It is only by thoughtful planning that the good balance that is necessary can be obtained.
It shoud be remembered that if a diet contains plenty of protective material it is almost certain to be a good one. The reason that so many meals do not provide enough of the protective foods is that some of these foods, particularly many of the fruits and vegetables are expensive.
The following illustration of the planning of a well balanced dinner will probably be found helpful.
As the protective foods are so important it will be well to first choose a protective food from the list on page 5. Liver would be a good choice for several reasons. It is not at present to be rationed, and besides being a protective food it also provides first-class building material, (protein). Liver is very lean and is therefore more appetising if eaten with bacon, so if possible, a little of this food should be included. Bacon also provides a great deal of fuel material (fat) and a little protein.
Potatoes and either tomatoes or cabbage, might be chosen as vegetables. Potatoes supply more fuel (starch), and the tomatoes or cabbage increase the protective material in the meal.
As foods from the three classes have already been included, any pudding may be chosen. Ground rice mould made with skim or seperated milk (when one or the other of these can be obtained) and served with jam or golden syrup would be suitable. If skim or seperated milk is used a little margarine (preferably vitaminised) or chopped suet, should be added to take the place of the cream which has been removed.
The dinner therefore consists of:- Liver and bacon; potatoes and tomatoes, or cabbage; ground rice mould, and jam, or golden syrup.