PAGE FOTTR
BEDFORD MAIL TRIBUNE, MEDFOKD, OREGON, FRIDAY. FEBRUARY 7. 1935.
OF FOOD VALUES
NEEDED BY BODY
Energy Is As Essential As
Fuel and Meals Should
Be So Balanced, State
ExDerts Diets Cited
"Counting tht calories' is one way
to tell whether we are eating enouRn,
too much, or too little. For the ever-
ege Individual, however, counting
calories la not very practical, and as
a matter of fact, with a varied diet,
It la probably not Important so long
as one's weight remains aoouc nor
mal Xor height and age. It may be
important, however, for people who
must learn to follow a special diet of
some kind a reducing diet, a, fatten
ing diet, or a diabetic diet, lor exam
ple. And to havs a general Ides of
calorie valuea helps the meal-planner
. to provide a balanced diet tor tiie
family, aays the bureau of home eco
nomics of the U. S. department of
agriculture.
So what are calories? What does it
. mean when the nutritionist says that
a moderately active man needs about
8,000 calories per day, and a moder
ately active woman about 3,200 cal
ories? Calories are unite of measure, the
bureau explains. Applied to food they
measure Its value as fuel for the hu
man body. A slice of bread, for ex
ample, yields so many calorics of fuel
value, or energy. A serving of meat,
of vegetables, fruit, milk, butter, su
gar, each yields so many calories
and the count ol tne caiones in an
the foods that go to make up three
meals a day showa whether those
meals furnish enough energy or fuel.
Body Needs Energy
Fuel, however, la only one of the
essentials. The body must have en
ergy to keep It alive and active, and
It get this energy from food nsjh
as the combustion engine burns fuel
to produce the force that makes the
engine go. The average man of mod
erately active occupation usee about
8,000 calories of energy each day, the
average moderately active woman usee
about 2,300 calories. Therefore, thny
need fuel enough to furnish those
oalorles and they get it in their food
Pood serves as fuel because it con
tains substances the body can burn.
Those substances are carbohydrates,
fata, and proteins, All foods contain
one or more of these substances;
therefore all foods have some fuel
value but some have more than
otters because they contain ao much
more fuel substance. These energy1
foods, as they are called. Include the
cereals and sugars, which are richest
In carbohydrates: and butter and the
margarines, lard and the vegetable
oils, which are concentrated fats.
Meat, flan, eggs and cheese, which are
the chief protein foods and have var
ious other food values are also val
uable for fuel.
The vegetables and fruits, for the
most part, come lower In fuel value,
although potatoes have a hlgh-cal-orle
rating because of the starch
they cbntaln. Well up In the list
come beana and peas, especially aoy
beana. All of these are rich in car
bohydrates, fat. and proteins. Ripe
bananas are rich in sugar; avocadoes
are usually rich in fat.
Home Low In fuel
On the other hand, foods that are
watery and fibrous, like the green,
cabbage, broccoli, celery, okra, or to
matoes, cucumbers, sauerkraut, rhu
barb, summer squash, and various
other succulent vegetables, are low In
fuel value. Most of the fruits run a
llttlt? hlehrr than mnnt veKetablea be-
cause the fruits contain more sugar.
A count of the calories, however,
tells by no means all the require
ments of good diet. The human body
needa food for three main purposes
(1) to supply the energy that keeps
It alive and active: (3) to build,
maintain and repair the body struc
ture of bone, muscle and blood; and
(3) to keep the whoi organism In
good health and running order. Nu
tritionists say, therefore, don't think
only of calories and energy foods, but
also of the body-bullding and health
protective foods, many of which are
low In calories.
For example, a breakfast of cereal
with milk or cream and sugar, bread,
butter, eggs or meat, coffee with
cream and sugar, and maybe some
Jam or marmalade, Is a hlghrcalorle
meal. In order not to pile up the
carbohydrates, fats, and proteins,
without leaving room for the miner
als and vitamins that are not abund
ant In many of the hlgh-calorle
foods, lunch and dinner should in
clude greens, cabbage, broccoli
cauliflower, or a succulent vegetable
like tomatoes, and a Juicy fruit.
These would furnish minerals and
vitamins to supplement the carbo
hydrates of bread and potatoes or
sweet potatoes, the fat and proteins
of meats, the fat of gravies and salad
dressings, and the sugar and fat of
desserts.
Balance Necessary
In other words, In a meal with
bread and butter, meat and potatoes.
milk or cheese, the energy foods are
fully provided, and the rest of the
menu should be chosen for other
kinds of food value.
When It comes to selecting foods,
here are some points to remember:
The different grains wheat, oats.
corn, rye are about equally rich in
carbohydrate and practically equal In
energy value. A serving of oatmeal
yields about the same number of
calories as the same amount of corn
meal mush, or cooked whole wheat,
or rice, or any of the cooked break
fast cereals, white or dark. No one
cereal product can be superior to an
other In energy value, because the
source of the calories carbohydrate
is the same. Whole wheat bread
yields the same calorie value as white
bread in slices of the same sire.
Cheese High In Energy
White sugar la pure carbohydrate,
and its energy value is about 60 cal
ories to a scant tablespoonful. But
ter, margarine, lard and the vegetable
fats or oils yield about the same
number of calories each 100 per
scant tablespoonful.
Milk furnishes energy value In the
sugar, fat and protein it contains
about 333 calories to the pint of
whole milk. Cresm li almost entirely
milk fat and water, lta calorie value
varying with lta richness I. e., the
concentration of the fat. Skim milk
has less energy vslue, because it has
leu fat. In a pint of skim milk the
energy value amounts to about 176
calories. Chenss Is a concentration of
fat and protein, therefore high In
energy value, a 1 1-8 cube of Ched
dar cheese running to about 100
calories.
The energy value of meat comes
froi . fat and protein, and the calorie
vslue of a serving of meat will vary
according to the amount of fat and
the dryness of the piece of meat.
4
THE GRANGE
RIDES IN AUTOS
F
iii i
and - '
OTTAWA. Ont. (UP) Canada's I
famous royal Canadian mounted po
lice force h as more motors th a n
it has horses, but its nams is not
to be changed.
Recently Sir James MacBrlen, com.
mlssloner of the famous mountles. i
made a speech which was mlslnter-
pre ted as a suggestion that In view
of the changed conditions, the
"mounted" should be dropped from :
the name of the organization. Pub- !
lie reaction was Instant and unfa-;
vorable to any change. The nams of ,
the force speaks of Its pioneering
tradition, and it Is quite certain
It will not be altered.
The force consists of 01 officer.
3148 n on -commissioned officers and
constables, 116 special constables
and 310 members of the marine
section, a total of 2673 of au
ranks. For transport purposes It has
277 horses, 413 dog sleighs. 411 pas
senger automobiles, 34 motorcycles
and 10 motor trucks. The marine
section has 19 cruisers and patrol
boats.
The duties of the royal mounted
police are of almost infinite variety.
It Is engaged In the prevention of
smuggling. ,on sea and land and in
enforcement of the excise act, the
laws against drugs and narcotics and
sundry other federal acts. In alx
provinces by agreement with the ;
Dominion government, the R.C.M.P.
undertakes the duties of provincial
forces and enforcement of the crim
inal code..
The force has resnonstbllttv ' for
the registration of pistols and re-V
votvers some 60,000 of them have
been listed since this necessity was
imposed by law and the Issuing ol ,
permits to carry such weapons. (
It performs such routine duties ;
sa the patrol of government build
ings In Ottawa and of government
driveways, the search for truant In
dian children on the reservations to
hunting rum-runners on the coasts
and enforcing law and order In the ,
wild spaces of the sub-arctic.
AI
Rovr Ann Orange.
Roxy Ann Orange will meet for Its
regular session tonight at 8 o'clock.
Five candidate will be Initiated In
the third and fourth degrees. Re
freshment will be served.
Saturday, February 8, an entertain
ment will be given at the Roxy Ann
Orange hall. The home extension
unit is giving a one-act play entitled
"Kidnaping; Betty." There will also
be a small admission fee.
The Orange li sponsoring a car
nival which will begin directly after
the play la given. Everyone is cor
dially Invited.
4
Una Mall Tribune want eds.
Albert R. Santa son of Mr. and Mrs.
E. R. Santo of 620 South Ivy street.
was been named a recruit petty of
ficer for hla company, which la now
preparing for sea duty at the U. S.
naval training base In Ssn Diego.
Cal., It la atated In the Hoist, naval
station publication.
Santo, who enlisted In the navy
here recently, was one of six chosen
for this honor out of the company
of 126 men. His company Is recog
nised as one of the outstanding units
at the naval base, the Hoist stated.
It recently became an "honor com
pany" for having won five major pen
nants In a week.
To become a recruit petty officer,
the Hoist said, one must have "ex
cellent ability, aptitude and Influ
ence on shipmates.
P. O, Receipts t'p
PORTLAND. Ore., Feb. 7. (AP)
Postal receipts at the Portland post
ui iivcn biucu o.uo per rout, i juui
ary compared with the corresponding j
llcdlimd reported.
"KJCKEHNiCK"
Undergarments that fit at
Rthelwvn B Huffmann'a.
aasBB
..'4"- , ' ?
1 'I . ? if '
.
MOW
n
1 . M
WAS
You se, my husband is fussy about coffe,
and so am I . . . but wo have a budget. So
wo kept on trying one coffee after another,
and being disappointed each time. Of
course we know that Hills Bros. Coffee is
the best, but we thought it too expensive.
Then John's mother came down for a
week-end, and I wanted to prove that
her daughter-in-law was really a good
cook. So I bought a can of Hills Bros. . . .
and would you believe ill It cost practic
ally the same as the coffees we'd been
trying but it tasted so much betterl Well
MilU Rrna CrMa is Tnr ,
of the family now and
mm
we didn't have to revise
the budget, either!
Monday
Values
February
8 and 10
fMij friends have
ten telling me
about SLEEPY
HOLLOW 5 YRUp
Is it really
as Qood as
Itheq bay ?
Pancake
Flour
Harvest Time
Made by Pillsbury
No. 10 bag
39
AV a mm 1 IfHn,
-N S xSsH rtl fl li l t ,h pa.,. . -x x
-4f. lit rnu?i . an i i u ,r t-m in iwvik c mt i..,.. m m
it Indeed Ma'am!
fSLEEPVtfOLLOW
lis made trom pure
'maple and cane
sugars Plena ea
Quart jug 35c
5 lb. tin . . . 63c
10 lb. tin $1.09
BACON
BACKS
For Frying
Sugar Cured
ib. 27
&m m m fine tor
salt trovii "",
Coffee
Salt
11 7C Picnics
Frye's Sugar
Cured Lb.
Airway Pure
Brazilian 3 lbs.
Baking Powder
Calumet in Bulk. Lb
Max-i-mum
Full 2 lb. packages
. Formay
ahOIIIfiniflP ForA Eposes
3 lb. can
57
Flour
Soap P'der
Castle Montana
Hardwheat 49 lbs.
New Bora
with Premium 40 ot. pkg.
22
14
Sii-49
2HC
t
Peas
Del Monte Early Garden
No. 2 cans
Libby'g
2 for
Gum Drops r
Old Fashioned Jumbo 2 lbs. sSf
or ejflV
Corn Bee it fe
29c
White King3L2c Marshmallows
Granulated Soap Lrg. pkg. ejM" Fluffiest, Always Fresh Lb.
Jello
Asst. Flavors
2 pkgs.
12 oz. can
Tomato Soup
Van Camps ' Lrg. can
OATS
The New Cup and Saucer
Premium Lrg. pkg.
Chocolate
Baker's Premium y lb.
Cream of Wheat
' Lrg. pkg.
Honey
Parker's Local Pack 5 lb. pail
1 3
1 2c
22c
47c
Beans
Red or White Idaho 5 lbs.
Soap
Crystal White
Soap
Palm Olive
Pur ex
For Bleaching
10 Bars
3 Bars
Qt.
Tomato Sauee t mc
Pierce's 8 os. cans. 6 for &
LARD
Swift's Silverleaf at a lower price than
most shortenings 4 lbs.
Fruits and Vegetables
Only the Very Best Quality
U. S. No. 2 Klamath Gems.
50 lbs
Grapefruit
Imperial Seedless, Juicy. Doi. JoZrf Itm
Rutabagas Tj (fftc
Yakima Smooth 5 lbs. &
Cauliflower
Large white solid heads
Garden fre.h
Rhubarb
Fancy Sumner Hot House
3 lbs.
Celery
Fancy Chula Vistn Each
2gc
IN OUR MARKETS
Safeway Markets sell only Finest Quality Local Meats.
If you wish a special cut of any kind just ask our market
men. There is no better meat at any price.
Fresh Smelt
Columbia River
BeeS Roast
Choice Standing Rib or Rump
6 lbs.
lb.
17
Mutton Chops 1K 1
Loin or Rib lOe g
Steak
Sirloin or Rib Tender young beef
Veal Steak
Tender Shoulder
Pork Roast
or Steak
Shoulder Cuts
lb,
212g
19c
ib.15c
ib. 1 9C
Ask for
your
copy
of the
Family
Circle
It's
Free
'' ' - - '
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