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The total(sugar and candy, 3 lbs., honey, sirup, molasses and jelly, each 1/2 lb) equals about 4½ lbs. of sugar and provides about 80 hundred-calorie portions or 1/10 the needed fuel. Sweets may be omitted or their proportion raised by half. GROUP NO 4. A WEEK'S SUPPLY OF SUGAR AND OTHER SWEETS HOW TO ESTIMATE THE FUEL VALUE OF SUGAR AND OTHER SWEETS Sugar and candy average about 18 one-hundred-calorie portions per pound. Thick sirups (honey, sirup, molasses) average about 13/½ one-hundred-calorie portions per pound. Jelly, jams, marmalades, and rich preserves average about 9 one-hundred-calorie portions per pound. At a rough estimate the above items would equal about 4½ pounds of sugar. 18 X 4½ would equal 81 one hundred calorie portions; or 18 X 3 pounds sugar and candy.. 13½ X 1½ pounds of honey, sirup, and molasses 9 X ½ pounds jelly 100-Calorie Portions = 54 = 2014 = 412 7834 This would equal 7875 calories, which is slightly below the required amount, but sufficiently accurate.

No. 5. U. S. Department of Agriculture chart showing vegetables and fruits fresh, canned, and dried, which together supply about 160 one-hundred-calorie portions, or 16,000 calories. Any other combination of ordinary vegetables and fruits equivalent to 70 pounds of fresh material would supply about the same amount of body fuel. If more bulk is needed in the diet, it is better to supply it from vegetables and fruits than from the richer foods. The separate items are:

Fresh Vegetables and Fruits: White potatoes (12 peck), 7 pounds; sweet potatoes (12 peck), 7 pounds; asparagus, 2 pounds; beets, with greens, 2 pounds; carrots, 2 pounds; cabbage, 2 pounds; squash, 2 pounds; turnips, 2 pounds; celery, 1 pound; lettuce, 1 pound; onions, 2 pounds; tomatoes (4 medium-sized), 1 pound; rhubarb, 1 pound; bananas (1 dozen), 3 pounds; oranges (12 dozen), 3 pounds; apples (8 medium-sized), 3 pounds; pineapple (one), 2 pounds; strawberries (1 quart), 1 pound; total, 44 pounds. Canned Vegetables and Fruits: Peas (1 quart), 2 pounds; string beans (1 quart), 2 pounds; cherries (1 quart), 2 pounds; peaches (1 quart), 2 pounds; total, 8 pounds.

Dried Vegetables and Fruits: Lima beans, 2 pounds; raisins, 1 pound; total, 3 pounds.

HOW TO ESTIMATE THE FUEL VALUE OF VEGETABLES AND FRUITS Fresh and canned vegetables and fruits as used in most households average about 225 calories, or 214 one-hundred-calorie portions, per pound; canned foods such as peas, string beans, cherries, and peaches, having about the same fuel value as if they were fresh weight. Dried vegetables and fruits have about six times the fuel value of these foods fresh weight, or about 1350 calories-131/2 one-hundred-calorie portions-per pound. Counting the 3 pounds dried vegetables and fruits as 18 pounds fresh weight, the above items would total 70 pounds fresh weight. Therefore, 24 × 70 pounds fresh weight would equal 157 one-hundred-calorie portions; or 214 X 52 pounds fresh and canned weight. 132 X 3 pounds dried weight. 100-Calorie Portions = 117 = = 401/2 1572 This would equal 15,750 calories, or a little less than the required estimate. The larger the proportion of fresh vegetables and fruits to those canned and dried the better.

From the foregoing it is clear that if the weekly food supply is satisfactory, the exact make-up of each meal is not important. It is well to do a certain amount of balancing from day to day, although the habit of providing all the required kinds of foods regularly will save unnecessary time and thought in this direction. If the housekeeper will keep a record of the foods used during the week, she will have little difficulty in securing a satisfactory result. An account book, or a set of cards, should be kept for this purpose, showing the date, the kinds of food, with weight, measure, and cost, listed under their proper headings: Milk, Meat, Eggs, and Similar Protein Foods; Fat Foods; Cereal Foods; Sugar and Sweets; Vegetables and Fruits. With these facts in hand, the fuel value can be roughly estimated by weight, or in calories, by means of the table on the following page. For the fuel value of any particular food per pound, see the tables on pages 433, 434. RULES FOR BALANCING DIET OF YOUR OWN FAMILY 1. Determine from Table of Energy Needs, page 425, the approximate number of hundred-calorie portions needed by your family per week. 2. Keep account of foods purchased each week under the proper heads. 3. Estimate the fuel value of each group. 4. Provide 20 per cent, or about 15 of the total fuel required, from milk, meat, and similar foods; 20 per cent, or about 1/5, from fat foods; 30 per cent, or about 1, from cereal foods; 10 per cent, or about ঠ, from sugar foods; 20 per cent, or about 1/5, from fruits and vegetables. If you do this from week to week, your family rations will be sufficiently balanced. In a short time the habit of providing in the right proportions will become established. Table for Estimating Average Fuel Values 100-Calorie Portions Whole milk. 6 per quart " " Skim milk 8 Flesh foods, eggs, etc. 8 per pound Fats 40 " " Butter 34 " " Bacon, salt pork, chocolate, etc. 28 " " Dry cereals, flour, pies, cakes, crackers. 16 " " Bread 12 " " Sugar and candy. 18 " “ Syrups, molasses, honey 13/2 " " " " Jellies, jams, marmalades, preserves 9 Fresh vegetables and fruits. 21/4 " 56 Dried vegetables and fruits 13/2 " " 14 quarts milk, 101½ pounds flesh foods, eggs, cheese, NOTE. The menu on the following page was prepared from the week's food supply shown on group charts 1 to 5, as follows: which provide } 100-Calorie Portions Total Calories 160 20 per cent " " " 4 pounds of fats, 160 = 20 " " " 15 pounds dry cereals, 240 = 30 " 41½ pounds sugar and other sweets, " " 80 = 10 " 70 pounds fresh vegetables and fruits, " " 160 = 20 " 800 = 100 " Total These amounts of food may be depended on to furnish an attractive diet for an average family for a week. When economy is necessary, it is often possible to effect considerable saving without loss of fuel value. By means of the tables on pages 433, 434, and from the market price of foods, the cost of the fuel value of different foods can be compared, and the less expensive selected. It is also possible, to a certain extent, to raise or lower the proportions of the different groups with safety. For example, cereal foods will often provide fuel at less cost than the protein and fat foods; but an extra allowance of cereal foods should never be at the expense of milk or green-leaf vegetables. *A WEEK'S MENU FOR THE AVERAGE FAMILY (Two Adults and Three Children)