MEDFORD MAIL TRIBUNE, MEDFORD, OREGON. FRIDAY, NOVEMBER 2, 1934.
PAGE SEVEN
Calory Count Important 1
In Planning Meals for
Differnt Requirements
Br Bureau of Home Economics, C.
8. Department of Agriculture
If you are trying to plan meala by
the best rules of diet, and at the
same time be most thrifty about It,
you want to know how much food
the family really needs which may
be more or may be less than some
members of the family actually
want. So you turn, perhaps, to the
books, where you find that a moder
ately active man, for example, needs'
foe J enough to furnish about 3,000
calories a day.
Now a calorie Is a unit of measure
which Is not very easy to define. It
measures fuel for a kind of engine
In this case the human body. That
body needs fuel to furnish the ener
gy necessary for keeping alive, for
digesting food, and for doing the
day's work. The more work we do,
the more energy and consequently
the more food do we need. So the
scientific, finding that a man uses
up each day a certain amount of en
ergy if he lives a moderately active
life, and more If he Is very active,
measures the fuel required to pro
duce that energy, and tells us , It
takes about 3,000 calories In one
case, and more, up to about 4,000
calories, In the other. A . woman
needs less fuel about 2,500 to 3,000
calories. Children need varying
amounts, according to their sex and
age.
AH foods have some fuel value, but
some have much more than others
so much more that they are class
ed as fuel foods, or energy foods.
Their value In calories Is high be
cause they contain unusual amounts
of the best fuel substances, which
are carbohydrates, or starch and
sugar, and fats.
Breadstuffs and cereals that Is.
wheat, flour, corn meal, hominy, oat
meal, barley, rice and the rest of
the grains are our most Important
fuel foods. Their fuel value Is high
chiefly because they contain so much
starch. They are plentiful, and they
are cheap. Therefore, aay the Bureau
of Home Economics of the U. S. De
partment of Agriculture, when wi
have to make a very little money go
. a long way, we can do It by using
enough bread and cereals to supply
rather more than a thlcd, or even
as much as 40 percent of our total
calories for the day.
More than a third, or even
much as 40 percent. And why not
more than that? If hlgh-calorle
foods are cheap, why not use more
of them, or even get all your calories
from a few foods that would furnish
the most calories for the money? As
a matter of fact, such a diet might
be the cheapest you could find, but
It would be a very bad one. Fuel
foods are not the only kinds you
need, You must have the kinds that
furnish plenty of material to build I
bone and blood and muscle,' and
keep your body In good running or-i
der. To get enough of those sub-;
stances, you need milk, vegetables
and fruits, and meat or fish or eggs
or cheese, besides plenty of bread
and cereals. ,
In fact, these body-building and j
health -protective foods are so Im
portant the Bureau of Home Eco-!
nomics suggests that you provide
them first and then all your fuel
foods. In milk, vegetables and fruits,
and In lean meats or fish or eggs or
cheese, you get fuel values, too,
along with the other values for
which you need these foods. So you
might plan this way:
Count, in first all the milk and
vegetables and fruit for the day a
quart of milk per child, a pint Tor
each adult, to be used either as n
drink or in soup or gravy or sauce
or custard or some other way. Then
count for everybody In the family at
least one medium-size potato, a good
serving of greens or salad vegetables
and fruit, also some meat or fish or
eggs or cheese, as you may be able
to afford. In cooking you will have
used some fat. and you will get some
fat in the meat. In all those foods
you should be able to provide nearly
two thirds of your calories.
Then count In bread for the day.
cereal for breakfast, rice or macaroni
or noodles or dumplings for at least
one other meal, and perhaps pie or
cake or cookies, too. There you have
the other third or more of your cal
ories. The calories count up fast In bread
and cereals. Tou get, for instance,
about 100 calories. In two thin slices
of the ordinary loaf of bakers bread,
and during the day you probably eat
several times that. You get 100 cal
ories In a A inch griddle cake, In
a muffin, or an average biscuit. In
three-fourths of a cup of cooked
oatmeal, or If cooked macaroni, or
cooked rice, you get 100 calories.
But now we meet another prob
lem a very practical problem for
the cook. With such a large propor- ;
tion of bland, starchy foods, how can '
you make the meals interesting? j
Toast and breakfast cereal, hot ;
biscuits, muffins, griddle cakes, corn :.
pone, coffee bread, cakes, and cook- !
lea will doubtless be on your bill of j
fare during the week. Rice, hominy, j
hominy grits, dumplings, macaroni, j
and noodles will come in place, and :
you can vary those surprisingly. The '.
East Indian, for example, seasons his (
rice with curry powder, and we copy
him In our curry of rice. The Turks t
and other .peoples of the Near East,
have their pllaf, which Is rice or j
ground . wheat boiled In mutton !
broth, and served oftentimes with
meat or vegetables or both. The ;
Italians add cheese to their rice, as j
well as to their macaroni, the Span
lards and Mexicans add tomatoes
and pepper?, to make several Inter
esting dishes.
As for corn products, you can pro
vide a change from the everyday fare
by making tamale pie as the Mexi
cans do a filling of chopped meat,
onions, tomatoes and peppers, and
topped with corn meal mush. Or,
for dessert, you can make a date
pudding with hominy grits, or use
other fruit with the grits if you pre
fer. Of oatmeal, if-you are Scotch, you
will have your "bannocks" maybe
thick cakes of coarse oatmeal. The
Bureau of Home Economics offers
an oatmeal recipe for a meat loaf
which you may like to try.
Whole wheat chowder, and several
other whole wheat dishes may well
be on your list If you have a wheat1
crop, or if you can visit a feed store '
somewhere and get a peck or so of
clean whole wheat.
RECIPES
Oatmeal and Meat I.oaf
1 cup rolled oats
2 cups water
li pounds ground beef
pound ground pork
2 to 3 tablespoons chopped onion
2 VS teaspoons salt
'.4 teaspoon celery seed
'n teaspoon pepper
Cook the rolled oats In the usual
way In the 2 cups of water. Mix all
the Ingredients. Form into a loaf on
a piece of heavy paper on a rack in
a nopen roasting pan. Bake about
10 minutes In a hot oven( about 400
degrees F.). reduce the temperature
to moderate 1 350 degrees F.), and
continue to cook for 1 14 hours.
Serve hot or cold.
Whole Wheat, Fish, and Tuna
Vf pound canned fish
1 quart canned tomatoes
H cup chopped celery
1 teaspoon salt
Vi teaspoon pepper
2 cups cooked whole wheat
Drain the fish, reserve the liquid
and flake the fish into small pieces.
Cook tomatoes, celery and fish liq
uid until the mixture Is fairly thick
Add the seasoning, wheat.'and fish,
cook a few minutes longer, stir , to
blend well.
CHICAGO, Nov. 1. fyp) Colorol
Thomas Carmichoel Hindman, 71, a
son of General Thomas C. Hlndmin.
conferedate leader who opposed Sher
man's march to the sea, died today
A bride tells why
Calumet bakes better
"IT'S REALLY
TWO BAKING
POWDERS IN
ONE!"
A QUICK ONE for the mixing bowl
its action set free by liquid. It
starts the leavening properly.
A StOWER ONE for the oven its
action set free by heat. It protects
the batter or dough all through
the baking 1
That's why your baking is
bound to be better with
Calumet's Double-Action!
CALUMET
THE DOUBLE-ACTING
BAKING POWDER
A Product of
Genera Foocf
Aiufif
. llhiiiMpMi- IT HAPPENS EVERY
LOOK AT THAT, 'VsjTfJj MORNING IT'S
GOLDEWEST!
SHORTENING
A rich, creamy
cooking fat
lb.
10
Sugar Cured
PICNIC HAMS
lb
Mild and Tasty
2C
RED SALMON
Fresh from the ocean
For canning or packing. In the piece. LB.
10
LEG 0' VEAL
Meat everyone enjoys
LB.
1 2 2c
SWISS STEAKS
Juicy and tender. , LB.
POT ROAST
Choice Steer beef, no neck cuts.
Serve it with baked potatoes, -
122C
RIB STEAKS
You'll enjoy this tender cut.
MINCE MEAT
Why bother to make it LB. I I En
ib 1 0
4 n
IU
FLOUR
Sl73
LION BRAND. 49 LB. BAG
A Kitchen Blend-Barrel $6 69 '
CRACKERS
C. B. Co. Brand Sodas. 2 LB. BOX M sCJLC
Country Kist Golden Bantam. Medium
Case 24 Cans, $2.29
24
SMALL WHITES, for baking. "
10 lbs. 55
5 LBS.
EXACT NJP7
GRIND V M
AIRWAY
BLEND
3bs-59c
BREAD
Peerless Whole Wheat or White. " .
1 LB. LOAVES
SALAD OIL
For Frying, for Shortening.
In bulk. QT.
25
POP CORN
Jolly Time, Sure Pop.
2 LBS,
25
CATSUP
Kerns, From Ripe Tomatoes. 12 ox, Bottle I If
10
MILK
All Brands in stock.
TALL CAN
All Week Sale!
all varieties all luscious all low in price!
Again Safeway brings grower and consumer together
for trie benefit of both. Growers have rushed vast ship
ments of their finest apples direct from their orchards for
this great apple event. Fragrant, luscious apples that
make your mouth water-red ones, yellow ones, green
ones. Your favorite variety is among them. Come in and
get your box today. For jelly, butter, salads, sauce, pies
or for eating right out of hand. A crunchy, juicy apple
is the perfect between-meal snack Good to eat and
good for you. You'll find the prices right, too.
"txi1 vv An
W !
PPLES
JONATHANS
Fancy faced and filled.
$129
SPITZEHBERGS A
Fancy faced and filled. BOX O 1
DELICIOUS
Fancy faced and filled. BOX U
ROME BEAUTIES
Faced and filled. BOX 0
DELICIOUS
Extra fancy. Large size
D0Z.
35'
PUMPKIN
Libby's for better pies. No. 2 CAN 110
PORK and BEANS
Van Camp's for a quick meal.
10 oz, cans, 4 cans
TISSUE
Waldorf, 650-sheet rolls.
5 ROLLS
GINGER SNAPS
N.B.C.. Old fashioned. 6 DOZ.
SOAP
White Wonder Laundry. Made
in Oregon,
10 BARS
FREE-2 MAGIC TRICKS
40-oz.
Pkg.
22c
Send word"Self-Riln"from top of twol
lb. packages, or on larger package or Melt of
Plllsbury's Pancake Flour
(or Plllabury'a Buckwh'.at Panraka Flour)
to rilUbury Flour Mill Co. Minneapolis
15'
25
MARSHMALLOWS
1-LB. PRO.
Fluffiest
15c
RELISH SPREAD
Best Foods AA.
PT. JAR ZUC
MATCHES
Favorite Brand,
6-Box Carton
25c
WHITE KING
Granulated
Soap. 40-oz. pkg.
28c
DATES
New Crop. Large, Meaty and Golden.
2 LBS.
23'
OATS
ALBERS. Quick or Regular. 9 LB. BAG
43
JELL WELL
Asstd. Flavors.
3 Pkgs.
14c
COCOA
Baker's
1-2 lb. can
Pnni Bikarb
OUUH h
ighly Purfied
Mb.
Pkg.
10c
5c
NUCOA
For cooking.
2 LBS.
33c
FRUITS AND VEGETABLES
LEMONS 2r cold wi V 25c
CELERY Wollbleachel stalk 5c
CRANBERRIES 2 POUNDS
27c
LETTUCE Fin" eri,p bbai. 4v4c
SPINACH Frcsl1 from tho oca' Raic'oris
CARROTS TbV 10c
SWEET POTATOES 5. 15c
Fancy Southern
ONIONS
Local, Spanish type. Mh
20 lbs. In Shopping Bag W 0
PEANUT BUTTER
Max-I-Mum, fresh ground in bulk.
2 LBS.
TOMATOES
Josephine Solid Pack. 3
i , NO. 22 CANS
HOT SAUCE
Use it with Macaroni ' 8-oz. CANS
MACARONI
Rose City Curve Cut 6 LBS. MM. Wi C
17'
CHEESE
Brookfield Full Cream
LB.
RICE
Extra Fancy long grain. 4 LBS.
COFFEE
Edwards' Dependable. A coffee
everybody likes, 2 LBS.
53c
TOBACCO SPECIALS
stud in
IU
3 PACKAGES
Prince Albert
2-oz. tk;
10
Velvet
2-0Z. TIN
10
Cigarettes
Camels, Lucky's
Chesterfields.
CARTON
Si 20
SPECIALS FOR
Saturday and Monday
Two Locations:
Store No. 41, 113 N. Central
Store No. 471, Main and Holly