In these times of high prices the all-absorbing question is how to reduce the H.C.L., or the high cost of living. It necessitates a careful study of the wise distribution of money and the amount that should be spent for food. Since an adequate quantity of nourishing food is absolutely necessary for the maintenance of health and efficiency of the family, the proportion of the income to be devoted to food is far higher to-day than it was some years ago when budgets were first made out on a percentage basis. In an article in the Journal of the American Medical Association for February 2, 1918, it was stated that "A reasonably satisfactory diet, . . . could not, at prices prevailing a few months ago, be purchased by a family of average size for less than ten cents a thousand calories and in most instances for not less than twelve cents." In order then for a man to obtain the 3000 calories he needs, he would have to spend at the very least thirty cents a day and he would be doing well if he could get it under thirty-five.

The following recommendations for low-cost diets are made by one organization:

1. Spend from one fourth to one third of food money for breads, cereals, macaroni, and rice.

2. Buy at least from one third to one half quart of milk a day for each member of the family.

3. Spend as much for vegetables and fruits together as you do for milk. If you use one half quart of milk for each member of the family, this may not always be possible, then spend as much for vegetables and fruits as one third quart of milk a day per person would cost. 4. Spend not more for meat and eggs than for vegetables and fruit. The amount spent for meat may decrease as the amount spent for milk increases.

Cost of food

In counting the cost of food as served, the amount of work required for its preparation must be considered as well as the actual cost of materials. It may sometimes be well for a busy mother to put more money into food purchased which would require less time in preparation, so that she may be able to enjoy the meal with her family, instead of being so over-fatigued by the cooking that she is neither a good companion for her children nor in fit condition to eat the meal herself.

The ideal division of three dollars spent for food might be as follows:

(These figures are based on actual figures of the money spent by 2000 families.)

As the cost of the dietary is decreased meat should never be used more than once a day. Eggs can only be used in cooking and then not often. Milk must be used in quantity as in cream soups, sauces, puddings, etc.

Pastry and other rich foods must be left out and plenty of green vegetables and fruit put in. Oleomargarine must be used instead of butter and skimmed milk instead of whole.

In order that it may be readily seen whether all the necessary food constituents are present in the daily Five food diet, food substances are grouped congroups veniently into five classes based upon their chemical composition:

1. Mineral salt group:

2. Protein group:

3. Starch group:

4. Fat group:

5. Sugar group:

Fruits and vegetables

Meat, milk, eggs, fish, etc.

Cereals and breadstuffs

Butter, oils, and other fats

Sugar, jellies, jams, dried fruits, etc.

The first two of these groups provide the materials out of which the body is built; the other three are primarily heat- and energy-producing foods. In planning the meals for every day we must see that each group is well represented in each day's diet, although not necessarily in each meal. We must also make sure that the quantity of food, especially from the energy-yielding groups (Nos. 3, 4, and 5), should vary with the type of work of the different members of the family. The one who is doing the heaviest muscular work should have the largest serving of the macaroni and cheese while the one who is sitting indoors all day should eat lightly of this dish and be content with the vegetable. Groups I and 3, the vegetables and the starchy foods, should be used freely as a basis for the diet, while the other groups should be used to give variety to the meal. It is not necessary to have many dishes, but we must make sure that the ones we do have represent different groups of foods. Do not serve boiled rice and spaghetti at the same meal. In substituting one food for another be sure to see that the substitute food belongs to the same group as the one to be substituted. For instance, when butter is very high, it should properly be replaced by oleomargarine or drippings rather than by jam or molasses. In the same way green vegetables can be replaced in the winter time by root vegetables and not by rice nor macaroni.

The man who requires 3000 calories a day because of his moderate work, might divide it up as follows:

A moderately active woman should use four fifths of this quantity.

The distribution of the total number of calories into meals for each day should be done so as to promote digestibility and satisfaction. Digestion is better on a mixed diet, but the activity of the individual should be taken into consideration. A laboring man who has an hour for his dinner in the middle of the day can handle easily a substantial meal with its cheese or pork or beans because he has time to rest before continuing his physical exertions. On the other hand a professional or business man usually takes as short a time as possible for his lunch and hurries back immediately to his desk.

Division of food into meals

For this reason his lunch should be light and should be made up of such foods as can be digested without effort. Cereal and fruit with a glass of milk make a very good lunch for a busy man, while pastry, doughnuts, and other forms of rich food should always be avoided.

When the life of the individual is known, regularity of meal hours should be carefully maintained and the quantity of food taken at each meal should be approximately the same, day after day. It is customary to divide the total amount of food needed in the twenty-four hours into three meals, two of which are comparatively light and the third heavy. Whether the heavy meal is taken in the middle of the day or at night, it should contain about half of the total number of calories needed for the day. The other two meals, breakfast and lunch or supper, would then each contain about a quarter of the number. For instance, if 2400 calories is the amount required, breakfast would have 600, luncheon 600, and dinner 1200. For many people, however, it is more satisfactory to have their food more evenly divided in the meals. In this case each meal would contain about 800 calories or a third of the total. Others find two meals a day very satisfactory, and still others find it necessary to take their food in smaller quantities at more frequent intervals. Experience must determine which is best.