812-Lancaster Farming, Saturday, January 30, 1988
~r- V
TRY MEAT
SUBSTITUTES FOR A
CHANGE OF PACE
Even though we all have our
definite favorites, we don’t really
want the same food all the time,
nor can we always afford it Varie
ty is the spice of life, so let’s look at
some changes you can make.
Smart shoppers and good cooks
are always looking for flavorful
substitutes for the usual dinner
stand-by. But, many of us feel that
unless we eat meat we won’t gel
adequate amounts of protein to
meet our body’s needs.
Meat substitutes can easily
supply adequate protein and other
nutrients. Wise substitutions can
also stretch food dollars.
When selecting substitutes for
servings in the meat group you
should consider their approximate
protein content They should supp
ly a total of 30 grams per day. For
example, 2 eggs supply about 15
grams of protein, one cup of maca
roni and cheese supplies 15, and
combread and one cup of beans,
supplies about 20 grams.
Meat substitutes can be made up
of complete proteins such as milk
and eggs. They can be extended
proteins - that is, milk, meat, and
eggs cooked with or added to
grains, beans, and nuts. They can
even be a combination of incom
plete proteins which together make
up a complete protein. Cereal with
milk, cheese pizza, rice pudding,
tuna rice casserole, chili, and many
other combinations are familiar
extended dishes in many house
holds. They are good to eat and
relatively inexpensive to prepare.
So are those incomplete protein
combinations that supplement
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STOLTZFIiS WOODWORK
MFD.
BY:
* Rt. 897 North - Gap. PA 17527
By Doris Thomas
Lancaster Extension
Home Economist
jach other. Here’s a list of hearty,
inexpensive meatless dishes to
help you get through the remaining
weeks of the winter.
* Baked beans/combread
* Black-eyed peas/rice
* Beans, tortillas or brown bread
* Beans/barley soup
* Lima beans/com
* Beans/pasta
♦ Refried beans/rice or tortilla
* Pita bread/chick pea puree
You may not have considered
these dishes to be adequate meat
subsUtutes, but they are. Served as
part of a well-balanced menu from
the four food groups, these substi
tutes will help you maintain your
health without costing a fortune.
START GOOD
EATING HABITS
EARLY
Do you know that experiences
children have between the ages of
two and six often become the basis
for their food habits later in life?
Keep this thought in mind there are
some important things to remem
ber about food and your children.
Most importantly, remember
that children learn by imitating. If
you as parents set a good example
in your eating habits, your children
will learn from you.
Children may eat less during
this period of their lives than you
think they should. Remember that
they are growing more slowly than
during the fust two years of life
and require less food.
Kids who feel well are reliable
judges of how much they want to
eat. Insisting that they always
“clean the plate” encourages
overeating.
Your youngsters may have defi
nite food preferences which
Thru January
Reg. Price
BALE BOXES
Steel or Wood
S'*
change from time to time. Don’t
worry too much about temporary
food jags.
A relaxed, calm atmosphere
where they are not forced to eat
will most likely contribute to good
eating.
New foods will be more readily
accepted if they are introduced one
at a lime and in very small scrv-
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mgs. It your child refuses a new
food, try it again later and perhaps
in a different form.
Kids handle small glasses, cups,
forks and spoons easier than adult
size. Food cut in bile-size pieces
and finger foods arc easier for
them to eat.
Offer your children water occa
sionally between meals. Thirst can
(GSI) accu-flo
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PVC Tubing, 2”, 3”, 314 ” & 5” Diameter
Systems Used For All Types Of Feed, Including
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' SuspensionyFssd Augsr Tube _
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I! - 1
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be mistaken tor hunger.
Sometimes children cannot eat
enough at a meal to last until the
next one. Choose between meal
snacks carefully. Foods such as
milk, pieces of raw fruit and veget
ables, fruit juices (not sweetened
fruit drinks), cheese, and plain
crackers arc food nutritious
snacks.
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