Public School Domestic Science | Page 9

more injury is likely to result from over-eating than from a restricted diet, hence the value of having food cooked so as to aid digestion. The following dietary standards may be interesting to the more advanced pupils, housewives, etc.:--
STANDARDS FOR DAILY DIET OF LABORING MAN AT MODERATE MUSCULAR WORK.
========================+==========+=======+============================ | | | Nutrients in Daily Food. Author. | Protein. | Fats. |---------------+------------ | | | Carbohydrates.| Fuel Value. ------------------------+----------+-------+---------------+------------ | lb. | lb. | lb. | Calories. Playfair, England | .26 | .11 | 1.17 | 3.140 Moleschotte, Italy | .29 | .09 | 1.21 | 3.160 Wolff, Germany | .28 | .08 | 1.19 | 3.030 Voit, Germany | .26 | .12 | 1.10 | 3.055 Atwater, United States | .28 | 17.33 | 88.1.21 | 3.500 ------------------------+----------+-------+---------------+------------
Quality of Food.
It is a great mistake to think that the best is the cheapest in regard to the food question, that the higher priced meats, fish, butter, etc., contain special virtues lacking in the cheaper articles. _Poor cooking is the chief cause of this error in judgment._ No doubt a well broiled steak is more appetizing and delicate in flavor than some of the cheaper cuts, but in proportion to the cost is not equal in nutritive value; careful cooking and judicious flavoring render the cheaper pieces of beef equally palatable. That expensive food is not necessary to maintain life has been clearly demonstrated by the traditional diet of the Scotch people with their oatmeal and herring; the Irish, potatoes and buttermilk; New England, codfish and potatoes, and pork and beans; the Chinese, rice, etc. Monotony of diet, however, is not recommended, for reasons given in a previous chapter, and in the countries where a special diet prevails owing to the climate, nature of soil and markets, the results have not warranted us in believing that it is as good as a mixed diet. From this necessarily brief outline of the food question we have learned (1) that a knowledge of the requirements of the body are absolutely necessary in regulating a proper diet; (2) to furnish the food principles in a cheap rather than a dear form; (3) to understand the art of cookery so as to secure the full nutritive value and at the same time stimulate the appetite; (4) the value of economy in regard to food principles. When the housekeeper has acquired this knowledge she will have covered the field of food economy. Prof. Atwater says: "When we know what are the kinds and amount of nutritive substances our bodies need and our food materials contain, then and not till then shall we be able to adjust our diet to the demands of health and purse."
Cooking of Food.
It is sometimes asked, why do we cook our food? As many opportunities will occur during this course of instruction for a comparison of the customs and diet of the various countries, and the advance of civilization in this direction, we will confine ourselves to the definition of the term as it concerns ourselves.
Mr. Atkinson says, that "Cooking is the right application of heat for the conversion of food material."
As much of our food requires cooking, how we shall cook it so as to render it more palatable, more digestible, and with the greatest economy of time, fuel and money, is an object deserving the most careful attention. The art of cooking lies in the power to develop certain flavors which are agreeable to the palate, or in other words, which "make the mouth water," without interfering with the nutritive qualities of the food prepared, to understand by what method certain foods may be rendered more digestible, and to provide variety. Monotony of diet and of flavor lessens the appetite and fails to stimulate the digestive organs.
The chemical changes, produced by cooking food properly, aid digestion, beside destroying any germs which may be contained in the food. Nearly all foods--except fruit--require cooking. The digestibility of starch depends almost entirely upon the manner in which it is cooked, especially the cereal class. Gastric troubles are sure to follow the use of improperly cooked grains or starches. (See Chap. VII.)
Methods.
The following are the usual methods observed in cooking, viz.: (1) boiling, (2) stewing, (3) roasting, (4) broiling, (5) frying, (6) braising, (7) baking, (8) steaming.
BOILING.
Water boils at a temperature of 212° F. Simmering should be at a temperature of from 175° F. to 180° F. When water has reached the boiling point, its temperature cannot be raised, but will be converted into steam; hence the folly of adding fuel to the fire when water has already reached the boiling point.
STEWING.
Stewing allows the juices of the meat to become dissolved in water heated to the simmering point. The juices thus dissolved are eaten with the meat. If not injured by the addition of