spoons | 1.1 | 2 | 0 | 98 | .40 | .025 Sugar |3 teaspoons | .86 | 0 | 0 | 100 | .06 | .003 Milk as bought | small glass | 4.9 | 19 |52 | 29 | .05 | .015 Milk, cond., sweet|4 teaspoons | 1.06 | 10 |23 | 67 | | .01 Oranges |1 large one | 9.4 | 6 | 3 | 91 | | .025 Peanuts |13 double ones | .62 | 20 |63 | 17 | | .004 Almonds, shelled |8-15 | .53 | 13 |77 | 10 | | .025 ============================================================================ From the preceding table plan a well-balanced and cheap dietary for one day for a family of five, two adults and three children. Make a second dietary for the same time and same number of people which shall give approximately the same amount of tissue and energy producing food from more expensive materials. Food Waste in the Kitchen.--Much loss occurs in the improper cooking of foods. Meats especially, when overdone, lose much of their flavor and are far less easily digested than when they are cooked rare. The chief reasons for cooking meats are that the muscle fibers may be loosened and softened, and that the bacteria or other parasites in the meat may be killed by the heat. The common method of frying makes foods less digestible. Stewing is an economical as well as healthful method. A good way to prepare meat, either for stew or soup, is to place the meat, cut in small pieces, in cold water, and allow it to simmer for several hours. Rapid boiling toughens the muscle fibers by the too rapid coagulation of the albuminous matter in them, just as the white of egg becomes tough when boiled too long. Boiling and roasting are excellent methods of cooking meat. In order to prevent the loss of the nutrients in roasting, it is well to baste the meat frequently; thus a crust is formed on the outer surface of the meat, which prevents the escape of the juices from the inside. Vegetables are cooked in order that the cells containing starch grains may be burst open, thus allowing the starch to be more easily attacked by the digestive fluids. Inasmuch as water may dissolve out nutrients from vegetable tissues, it is best to boil them rapidly in a small amount of water. This gives less time for the solvent action to take place. Vegetables should be cooked with the outer skin left on when it is possible.