This section is from the book "Elements Of The Theory And Practice Of Cookery", by Mary E. Williams. Also available from Amazon: Elements Of The Theory And Practice Of Cookery; A Textbook Of Domestic Science For Use In Schools.
1. Brain workers (teachers, students, clerks, etc.) need easily digestible food; muscle workers (working-men, etc.) find coarser food better suited to their needs.
3. Diet should be varied as well as mixed. To vary the diet is the surest way to make it wholesome. The more kinds of foods we eat, the more likely we are to obtain all the kinds of foodstuffs, particularly all the kinds of mineral matter, that we need. A varied diet does not mean many dishes at one meal. A boarding-house table which offers many different foods each day, but practically the same bill of fare week in and week out, is pretty sure to be deficient in some foodstuff or element. A rightly varied diet changes from week to week and with the season.
4. When planning a meal, think what was served at the preceding one; if starchy foods chiefly, supply plenty of protein. Do not forget that butter, eggs, milk, etc., used in cooking count as food just as much as if served by themselves on the table. By planning meals, in part at least, for several days ahead, you will find it easier to provide varied and rightly balanced fare.
6. Remember that plant protein may to some extent take the place of animal protein; if you have but a small piece of meat, serve peas or beans with it rather than beets, p. 238.
7. Familiarize yourself with the composition of common foods so that you may readily think of suitable combinations and know how to supply lack of one food by another of similar character.
For further development of topics treated in this section see: -
Sherman : Chemistry of food and nutrition. Ritchie : Primer of physiology. Ch. 18, Foods and health. Barrows: Principles of cookery. Pp. 133-139 and 170-180, Menu making.
Terrill : Household management. Pp. 127-163, Marketing.
Kinne and Cooley : Foods and household management. Ch. 17 and 18.
Rose : Laboratory handbook for dietetics.
Richards : The cost of food.
Kerley : Short talks to young mothers.
Kerley : Nutrition of school children. (Teachers College Record, March, 1905.) Jacobs : Menu-making and the nutritive value of meals. (Journal of Home Economics. V. 6, no. 1, Feb. 1914.) Colwell and Wellman : Use of Fisher's 100-calorie portion. (Journal of Home Economics, Dec. 1910.) Chittenden : Nutrition of man.