RELATED WORK
LESSON CXXXIX
FOOD FOR GIRLS AND BOYS
THE YOUNG GIRL.—Adolescence is a period of great activity and growth.
Much physical development characterizes the years of youth.
During the time of rapid growth, it is very easy to acquire craving not only for sweets, but for condiments and highly seasoned and spiced foods and for foods of decided and contrasting flavor. As previously explained, such foods used excessively are harmful. It is especially necessary that a girl growing into womanhood use foods which furnish building and energy- giving nutrients in sufficient quantity as well as materials to promote growth.
Going without breakfast may be the cause of headaches, poorly prepared lessons, and in some cases irritability or bad dispositions. When the morning meal is omitted, an undue quantity of food is apt to be eaten at noon. In many schools, work is resumed immediately or shortly after luncheon. The digestion of a large quantity of hearty food interferes with mental effort.
THE HUNGRY BOY belongs to the period of adolescence. It is perfectly natural for the growing boy to be hungry. Indeed during the time from twelve to seventeen years, more food is consumed by the average youth than by an adult. If three meals a day are to satisfy the hungry boy, a nourishing diet must be eaten. Concentrated, but easily digested foods, such as eggs, cereals, meat, starchy and nitrogenous vegetables for building and energy as well as foods which supply mineral matter such as fruits and succulent vegetables, are needed.
The use of milk and cocoa rather than tea and coffee should be encouraged. It is especially necessary that milk with its growth-promoting materials and valuable proteins be included in the diet of a growing youth. If coffee must be used, let it be cereal coffee.
For the boy who would "make the team" and excel in athletics the matter of a proper food selection is most important. The athlete must give serious consideration to his diet.
FOOD PLANS FOR GIRLS AND BOYS.—According to the table given on previously, the diet of a girl from fourteen to seventeen should supply Calories averaging 2400, while that of a boy of the same age should supply Calories averaging 3400. [Footnote 110: The reason why the energy requirements of a boy exceeds that of a girl of the adolescent period is stated on previously.]
The following plans for a day's diet for the girl and boy of fourteen to seventeen years are offered as suggestions for wholesome food combinations:
FOODS APPROXIMATE CALORIES
Breakfast. Fruits, fresh or cooked 75-100
Cereal with Whole Milk and Sugar 200-250
Toast and Butter (2 to 3 slices) 300-450
Cocoa or Whole Milk 120-150
Luncheon. Cream Soup 150-175
Meat Substitute 200-300
Bread and Butter (1 to 2 slices) 150-300
Rice or Tapioca Pudding or Blanc Mange 150-200
Cocoa or Whole Milk 120-150
Dinner. Egg-dish or Meat 200-300
Starchy Vegetable or Cereal 100-125
Succulent Vegetable or Salad 50-150
Bread and Butter (1 to 2 slices) 150-300
Baked Custard or Ice Cream with
Chocolate Sauce 250-300
Cereal Coffee (with Sugar, and Top Milk) or
Whole Milk 125-150
————-
2340-3400
THE SCHOOL LUNCHEON.—Girls and boys of high school age invariably lunch at school, or a luncheon is brought from home and eaten at school. If a pupil buys his luncheon at school, hot, wholesome, nourishing foods such as cream-soup vegetables, eggs, cereal puddings, cocoa, and milk should be purchased. It is unfortunate if pastry and sweets are chosen to the exclusion of the foods just mentioned.
In case the plainer foods are selected, it is a mistake for the pupil to narrow his purchase to a very few foods such as meat, potatoes, and pastry. Too often pupils get in the habit of choosing foods which furnish too little variety in composition. Learning to like many different foods is a characteristic one should strive to develop. When one abolishes food prejudices and "eats everything" that is wholesome, the possibility of securing a well-balanced meal to meet the needs of the body is increased.
LUNCHEON MENUS.—The quantity and kind of food that should be eaten at luncheon depends largely upon the kind and quantity of foods eaten at breakfast and dinner or supper. Some eat more breakfast than luncheon while others follow the reverse plan. It has been found, however, that a luncheon yielding from 750 to 1000 Calories furnishes adequate nutriment for the average youth, provided of course the foods are well balanced in composition. Suggestive luncheon menus for school girls and boys follow. (The luncheon which is carried from home is discussed in Lesson CXLIX.)
FOOD CALORIES DERIVED TOTAL FROM PROTEIN CALORIES
1 serving macaroni and cheese (1 cupful) 34.0 200.00 1 slice bread and butter 14.2 150.00 1 portion gingerbread (2 ounces) 14.0 200.00 1 medium baked apple with whole milk 6.8 128.00 1 serving cocoa (3/4 cupful) 16.1 118.40 —— ——— 85.1 796.40
1 serving vegetable soup (1 cupful) 21.28 148.22 1 cheese and peanut sandwich 43.47 270.00 1 large orange 6.20 100.00 1 portion cake (2 ounces) 14.00 200.00 1 glass milk (7/8 cupful) 26.60 140.00 ——— ——— 111.55 858.22
1 serving cream of tomato soup (1 cupful) 25.07 178.4 3 soda crackers 9.4 100.0 1 ham sandwich 51.1 316.4 1 portion ice cream (1/8 quart) 7.66 199.2 1 large banana 5.3 100.0 1 glass milk (7/8 cupful) 26.6 140.0 ——— ——— 125.13 1034.0