This section is from the book "The American Woman's Cook Book", by Ruth Berolzheimer. Also available from Amazon: The Domestic Arts Edition of the American Woman's Cook Book.
Buy cereals in variety. Be sure to include a generous proportion of cereals made from the whole grain. These contain elements of nutrition that are lost when the outer coat is removed, and also furnish part of the necessary roughage in the diet. Such cereals are especially desirable when it is difficult to use as great a quantity of vegetables and fruits as these rules call for.
For each grown person, every day, buy at least one and one-half ounces of fat (butter, cooking fat, cream, fat from meat, etc.). For children buy at least one-half as much, unless the child is getting a quart of whole milk daily; in that case, he is getting a large part of his fat allowance in the milk.
Buy only moderate amounts of sugar, molasses, honey or sirup.
The food dollar will be used to advantage and serve all its necessary purposes, if it is divided into five, spent and served as follows:
One-Fifth for vegetables and fruit, with emphasis on the green leaf and yellow fruits and vegetables. Serve at least 1 cooked vegetable, besides potatoes, and 1 fresh vegetable each day. Serve fresh fruit twice a day, with citrus fruit at least once.
One-Fifth for breads and cereals, especially the whole grains.
One-Fifth for fats, sugar and other groceries.
Although it is desirable that each meal should be well selected, the food for the entire day is the real measure of good nutrition. The food-selection chart should be used to determine the types of food to be selected. The art of combining these foods into wholesome and satisfying meals is the art of menu making.
Every meal should be planned to meet first the needs of the youngest and weakest member of the family. Foods that are good for children are equally good for adults but foods that are good for adults may be very bad for children. It is easier to suit a child's dietary to the adult than to suit an adult's dietary to a child.
Cereal, preferably whole, for all the family.
Bread, toast or muffins with butter.
If a heartier meal is needed, it may be desirable to add eggs, bacon or other fat meat, and potatoes, adapting the method of cooking to the children.
An egg, cheese or milk dish.
Succulent vegetable or salad.
Bread and butter, toast, muffins, or plain sandwiches.
Milk for children. Any preferred beverage for adults.
Sweets in moderation. Only light desserts such as fruit, simple pudding, and cookies should be served at supper.
The meal may be made more elaborate, if desired, but should always partake of simplicity.