ADEQUATE DIET aT moderate cost
FOODS ESSENTIAL TO HEaLTH
MILK* nny kind, any form
1 qt. fresh equals;
17 oz. evaporated
5-1 ol. dry skim
5§ oz. cheese
Daily allowance
Per Person
1 qt. per child
I pt. per adult
II qt. per nursing
mother
BUTTER: 1 to 2 oz.
(Substitutes not so gooa)
VEGETABLES: ana FRUITS
Potatoes.1 to 2 servings
Dry beans,peas,peunu.tstruts 3 times a week
Tomatoes, citrus fruits,etc. I serving
Leafy green or yellow veg. 1 to 2 servings
Other Vegetables or fruits I to 2 servings
(1 lb. ariod equals 4 lbs. fresh)
LOGS: In any form
4 to 6 per week
LEaL Mini, FISH, POULTRY 1 or more ‘servings
Liver -t least once a week.
Sea Foods at least once a week.
BROIL) CEREALS hL'D FLOUR ... 1 or more servings
V;ho 1 e v.heat, rye, oatr:.eal 1 cooked c ercal
Brown ric >, yellow cornmeal 1 slice uark bread
"Enricue i‘! flour, wheat gem.
(l lb. flour .quals lj lb. brma)
’weekly market Order
For Family"' f'.’Four
7qts. frrsh
7 tall c;ns
1 lb. dr skim
1 lb. c ese
2 lbs.
10 lbs.
2 lbs.
9 lbs.
10 lbs.
3 lbs. fresh
. 4 lb s. a ,'ied
2 aoz.
1 lb. liver
1 lb. s ulmon
10 lbs. 1 - ar. meat
4 lbs. e jroal
6 lbs. flour or
9 ibs. or., a a
FaTS: .1 to 2 oz. 2 lbs.
Include Dueon, salt porK
SUGaR, I.0-u».SSEG, SYRUP .Jot more than 4 4 lbs.
Includes jam, candy tablespoons
CODLIVjiR OIL OR SUBSTITUTE 3 tsp. per child
Hal liver or salmon oil
After you have eaten what you should,eat what you like 2
to maintain normal weight..
This would cost about $10.00 per week for family of 4.
For lo'.v.r cost diet use less fresh milk, more dried and s
foods, cheaper cuts of meat. Buy in quantity ana in season,
your own cooking.
a more liberal diet includes more fresh milk, more expen:
perishables and fancy n^ek canned goods. The:
of moat, more
ty and interest but do not improve food value.
To increase the calories for very active youths and adult
cereals, sweets, fats, desserts, and second helpings.
To lose weight wlight reduce calories from t\ fined foods,
secon* helpings , no foou between meals.
To gain weight eat larger helpings, eat often, more Vitami:.
amounts
bored
do
Ivo cuts
dd vari
s use more
no
3.
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