6 DEPARTMENT BULLETIN 975, U. S. DEPT. OF AGRICULTURE. 



hand, none supply less than 5 per cent, and several supply more than 

 50 per cent of the needed energy. 



On the average, the fresh vegetables and fruits furnish per pound 

 less than 6 per cent of the energy and protein needed, and 18, 13, and 

 23 per cent, respectively, of the calcium, phosphorus, and lime. In 

 short, these foods are convenient for increasing mineral substances 

 in the diet without increasing fuel beyond the desirable amount. 



Dried beans, prunes, and raisins, all of which are, of course, far 

 less watery than the fresh fruits, are shown in charts 16, 17, and 18, 

 respectively. It should be noted, however, that as in the case of fresh 

 vegetables and fruits, the lines representing calcium, phosphorus, and 

 iron are long as compared with those representing fuel and protein. 

 The dried vegetables and fruits, like the fresh vegetables and fruits, 

 are important for supplying mineral substances. Dried beans are so 

 rich in protein that they are often considered a meat substitute, but 

 they differ from meat in some important particulars (see Group II). 



The vegetables and fruits, particularly if uncooked, are almost 

 without exception, important sources of vitamines in the diet. Prac- 

 tically all of them furnish vitamine B, which in fact is seldom lacking 

 in the ordinary mixed diet; only in very one-sided diets consisting 

 chiefly of polished rice or other refined cereals is it absent. The leaf 

 vegetables, such as lettuce and spinach, supply vitamine A. Vita- 

 mine C, which is believed to prevent scurvy, is probably supplied by 

 oranges and tomatoes better than by the other foods here shown. 

 Potatoes, carrots, cabbage, and rutabagas are also sources of vita- 

 mine C. 



The points to remember about foods in this group are : 



(1) A^egetables and fruits are useful in supplying mineral substances and 



bulk in the diet without unduly increasing protein and fuel. 



(2) All fruits and vegetables, even dried legumes which contain compara- 



tively high proportions of protein, need to be supplemented by milk, 

 eggs, cheese, and flesh foods. 



(3) Practically all vegetables and fruits are rich sources of one or more vita- 



mines. The green-leaf vegetables are believed to be especially valuable 

 sources of vitamine A, and oranges, lemons, and tomatoes of vitamine C. 



Group II. MILK, EGGS, CHEESE, AND FLESH FOODS. 



(Charts 19-30, pp. 21-26.) 



Group II includes milk, eggs, cheeses of various kinds, meats 

 except the very fattest, poultry, game, fish, sea foods, and also two 

 of the legumes, namely, soy beans and peanuts, or, in general, all 

 foods that contain efficient protein in amounts sufficient to supply 

 at least one-sixth of their total fuel. These foods differ greatly 

 among themselves in fatness and therefore in fuel value, in the 

 amounts and kinds of minerals they contain, and also in their im- 

 portance for supplying vitamines. 



