Family fare — Story, Setting & Ideas

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FAMILY FARE food management and recipes

U.S. DEPARTMENT OF AGRICULTURE · HOME AND GARDEN BULLETIN NO. 1

Nutrition ... food at work for you 2 A guide to eat by 2 How to use the guide 3 Maintaining desirable weight 6 Tips on meal planning 6 Servings and pounds 7 Meat, poultry, and fish 7 Vegetables and fruits 7 Smart buying 8 Meat 8 Poultry 9 Fish 10 Eggs 11 Fresh fruits and vegetables 11 Canned and frozen foods 14 Wise storing 14 Meat, poultry, and fish 14 Eggs 14 Fresh fruits and vegetables 14 Fats and oils 15 Canned, frozen, and dried foods 15 Ingredients and measurements 16 About ingredients 16 Measuring foods 16 Main dishes 18 Meat 18 Poultry 26 Fish 32 Eggs, cheese, and dry beans 36 Vegetables 42 Fresh vegetables 42 Frozen and canned vegetables 42 Serving boiled vegetables 43 Salads and salad dressings 49 Tips on salad making 49 Tips on dressings 49 Salad go-togethers 49 Soups 54 Sauces and gravies 57 White sauce 57 Gravy 57 Breads and sandwiches 59 Hot breads 59 Sandwiches 62 Desserts 64 Ways to use leftovers 74 Cooking terms 76 Index to recipes 78

Human Nutrition Research Division and Consumer and Food Economics Research Division Agricultural Research Service

Acknowledgment is made to Fish and Wildlife Service, U.S. Department of the Interior, for contributions to this publication.

Washington, D.C. Revised April 1968

For sale by the Superintendent of Documents, U.S. Government Printing Office Washington, D.C. 20402—Price 30 cents

food management and recipes

Whether you are just learning the skills of food management and good cooking or are an experienced hand in the kitchen, this booklet—prepared by USDA food and nutrition scientists—can serve you well.

It combines good eating and good nutrition. It packs the results of years of food and nutrition research into a ready handbook for everyday use. It tells how to get the nutrients you need from a variety of foods—then translates this knowledge into taste-tested recipes and well-balanced meals.

Feeding your family well takes less time and work than it used to. Today’s foods can have built-in convenience. Meals can be more varied because more food choices are available.

In this publication you’ll find—

• A daily food guide—a simple, workable presentation of the kinds and amounts of foods to have each day.

• Tips on meal planning.

• Helpful information on buying, storing, measuring, and using foods.

• A selection of recipes—main dishes, vegetables, salads, soups, sauces, breads, sandwiches, desserts—plus variations of some of these recipes.

• A list of cooking terms.

Nutrition is the food you eat and how the body uses it.

People differ in how much they want to know about nutrition, but everyone needs to know a few facts about food and health as a basis for selecting the foods to eat.

You need food to get energy for work and play, to move, to breathe, to keep the heart beating—just to be alive. Children and youths need energy from food for growth.

Food also provides a variety of substances—nutrients—that are essential for the building, the upkeep, and the repair of body tissues, and for the efficient functioning of the body.

Everyone needs the same nutrients throughout life but in different amounts. Proportionately greater amounts are required for the growth of a body than just for its upkeep. Boys and men need more energy and nutrients than girls and women. Large people need more than small people. Active people require more food energy than inactive ones. People recovering from illness need more than healthy people.

You and your family can get all the nutrients you need from foods, but no one food contains all the nutrients in the amounts required for growth and health. Only a variety of different kinds of foods will supply all you need.

Nutrition scientists have translated knowledge of the nutrient needs of people and the nutritive values of foods into an easy-to-use guide for food selection.

This Daily Food Guide, on pages 4 and 5, sorts foods into four groups on the basis of their similarity in nutrient content. Each of the broad food groups has a special contribution to make toward an adequate diet.

Here are some of the reasons different food groups are emphasized in the guide and the names of some of the nutrients these foods provide.

Meat, poultry, fish, and eggs from the _meat group_ and their alternates—dry beans, dry peas, and nuts—are valued for their protein. This is needed for the growth and repair of body tissues—muscle, organs, blood, skin, and hair. These foods also contribute iron and the B-vitamins—thiamine, riboflavin, and niacin.