Breakfast
Description
This section is from the book "The Home Dietitian. Scientific Dietetics Practically Applied", by Belle Jessie Wood Comstock. Also available from Amazon: The Home Dietitian.
Breakfast
For at least two of the daily meals, a protein dish should be planned. For breakfast it may be an egg, cottage cheese, cottage cheese omelet, milk toast, gluten mush or gruel, or any of the whole grains, as oatmeal, whole or cracked wheat, whole rice, pearled barley. These grains contain in themselves 15% or more protein.
When eaten with milk the percentage of protein may reach 18%. The addition of sugar is a mistake for two reasons: first because sugar and milk is not a good combination (see Chapter XVII (Combinations)) and second, because the extra food units of sugar greatly disturb the protein balance. Cream may be used if other fats in the meal are limited, but as a protein dish the cereal has its greatest advantage when eaten with whole milk. Fruit juices may be combined with the grain if desired, but care must be taken that sufficient protein in some form be supplied. Nuts are a good addition to a breakfast menu, but supply fat rather than an excess of protein. The peanut and almond are higher in protein than other nuts.
Sample Breakfast Menus* | ||
No. 1 - | Protein Calories. | Total Calories. |
Fruit (large apple or orange)........ | 6 | 100 |
Cracked Wheat with Milk...... | 25 | 164 |
Whole Wheat Gems (2) ...... | 30 | 190 |
Butter (thin pat)....... | - | 50 |
Cereal Coffee (tsp. sugar, 1 oz. evaporated milk) | 8 | 65 |
Almonds (6)..... | 8 | 60 |
Per cent of protein for the meal 12. | 77 | 629 |
No. 2 - | Protein Calories. | Total Calories. |
Cantaloupe.......... | 5 | 75 |
Omelet ........... | 27 | 90 |
34 | 209 | |
Corn Bread ...... | 18 | 150 |
Butter (thin pat)......... | - | 50 |
Milk (6 oz.).............. | 23 | 120 |
Per cent of protein for the meal 15. | 107 | 694 |
*Unless otherwise specified, food values are taken from tables in Chapter V (How Much Fuel?) and are for average servings. See Chapter XXII for recipes.
No. 3 | Protein Calories. | Total Calories. |
Grapefruit (1) with tsp. sugar.... | 7 | 125 |
Whole Rice or other whole cereal with cream......... | 15 | 161 |
Fruit Toast........... | 15 | 158 |
Protose Steak.......... | 45 | 100 |
Whole Wheat Sticks(3).............. | 10 | 100 |
Per cent of protein for the meal 14.5. | 92 | 644 |
No. 4 - | Protein Calories. | Total Calories. |
Corn Flakes with Milk........... | 16 | 100 |
Baked Apple ............ | 2 | 125 |
Cottage Cheese Omelet......... | 33 | 82 |
Graham Oven Toast (2 pieces)......... | 26 | 200 |
Butter (thin pat) ........... | - | 50 |
Cereal Coffee with Evaporated Milk and Sugar ....... | 8 | 65 |
Per cent of protein for the meal 14. | 85 | 622 |
• No. 5 - | Protein Calories. | Total Calories. |
Fruit (large apple or orange)..... | 6 | 100 |
Oat Gruel ............. | 23 | 125 |
Puree of Peas on Toast........... | 38 | 200 |
Graham Puffs (2) ............. | 29 | 170 |
Butter (thin pat)........... | - | 50 |
Per cent of protein for the meal 14.5. | 96 | 645 |
The above are not necessarily ideal menus for everyone, but are given to show how the balance of protein may be adjusted.
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