CONTENTS

Page
Nutrition ... food at work for you[2]
A guide to eat by[2]
How to use the guide[3]
Maintaining desirable weight[6]
Tips on meal planning[6]
Servings and pounds[7]
Meat, poultry, and fish[7]
Vegetables and fruits[7]
Smart buying[8]
Meat[8]
Poultry[9]
Fish[10]
Eggs[11]
Fresh fruits and vegetables[11]
Canned and frozen foods[14]
Wise storing[14]
Meat, poultry, and fish[14]
Eggs[14]
Fresh fruits and vegetables[14]
Fats and oils[15]
Canned, frozen, and dried foods[15]
Ingredients and measurements[16]
About ingredients[16]
Measuring foods[16]
Main dishes[18]
Meat[18]
Poultry[26]
Fish[32]
Eggs, cheese, and dry beans[36]
Vegetables[42]
Fresh vegetables[42]
Frozen and canned vegetables[42]
Serving boiled vegetables[43]
Salads and salad dressings[49]
Tips on salad making[49]
Tips on dressings[49]
Salad go-togethers[49]
Soups[54]
Sauces and gravies[57]
White sauce[57]
Gravy[57]
Breads and sandwiches[59]
Hot breads[59]
Sandwiches[62]
Desserts[64]
Ways to use leftovers[74]
Cooking terms[76]
Index to recipes[78]

Prepared by
Human Nutrition Research Division
and
Consumer and Food Economics Research Division
Agricultural Research Service
Acknowledgment is made to Fish and Wildlife Service, U.S. Department
of the Interior, for contributions to this publication.

Washington, D.C.

Revised April 1968

For sale by the Superintendent of Documents, U.S. Government Printing Office
Washington, D.C. 20402—Price 30 cents

FAMILY
FARE
food management and recipes

Whether you are just learning the skills of food management and good cooking or are an experienced hand in the kitchen, this booklet—prepared by USDA food and nutrition scientists—can serve you well.

It combines good eating and good nutrition. It packs the results of years of food and nutrition research into a ready handbook for everyday use. It tells how to get the nutrients you need from a variety of foods—then translates this knowledge into taste-tested recipes and well-balanced meals.

Feeding your family well takes less time and work than it used to. Today’s foods can have built-in convenience. Meals can be more varied because more food choices are available.

In this publication you’ll find—

• A daily food guide—a simple, workable presentation of the kinds and amounts of foods to have each day.

• Tips on meal planning.

• Helpful information on buying, storing, measuring, and using foods.

• A selection of recipes—main dishes, vegetables, salads, soups, sauces, breads, sandwiches, desserts—plus variations of some of these recipes.

• Menu suggestions.

• A list of cooking terms.

NUTRITION....
Food At Work For You

Nutrition is the food you eat and how the body uses it.

People differ in how much they want to know about nutrition, but everyone needs to know a few facts about food and health as a basis for selecting the foods to eat.

You need food to get energy for work and play, to move, to breathe, to keep the heart beating—just to be alive. Children and youths need energy from food for growth.

Food also provides a variety of substances—nutrients—that are essential for the building, the upkeep, and the repair of body tissues, and for the efficient functioning of the body.

Everyone needs the same nutrients throughout life but in different amounts. Proportionately greater amounts are required for the growth of a body than just for its upkeep. Boys and men need more energy and nutrients than girls and women. Large people need more than small people. Active people require more food energy than inactive ones. People recovering from illness need more than healthy people.

You and your family can get all the nutrients you need from foods, but no one food contains all the nutrients in the amounts required for growth and health. Only a variety of different kinds of foods will supply all you need.