PROTEIN ECONOMY IN DAILY DIET

Press, Volume CVII, Issue 31542, 2 December 1967, Page 2

PROTEIN ECONOMY IN DAILY DIET

In a family meal, the protein dish is likely to be the most expensive. It is quite possible, however, to plan well-balanced meals without including meat by using equivalent alternative foods. To assess protein value for money spent, it is worth while to compare the cost of a definite amount of protein from different sources.

There are two types of protein, of animal and vegetable origin. Plant proteins are obtained from nuts, legumes and soya beans, and also from cereals and breads tuffs. Animal proteins include meats, fish and poultry, milk, milk products, and eggs. They are biologically superior to plant proteins, because they furnish certain essentials the body itself cannot manufacture.

An adequate amount of protein for a main meal is a three-ounce serving of a cooked, lean, roast meat, which is considered an average portion, and contains about 20 grams of protein. This figure, 20 grams, is the arbitrary amount of protein used in making the comparisons.

The weights of other foods needed to be equivalent in protein have been calculated from food-composition tables. These weights are only approximate, as two samples of similar foods can differ considerably in actual composition. The chart Includes a random selection of foods in quantities calculated to yield 20 grams of protein. Organ meats, cheese and some types of fish offer alternates decidedly cheaper than many popular cuts of meat. Extending Food Not all these examples represent a normal portion. The 7i ounces of tripe would yield two small servings, since it would likely be extended by a sauce. The amount of cheese might be generous for a casserole, but not for two sandwiches. Likewise, the milk could be served with cereal, in a pudding, and as a beverage for supper. It is often possible to keep cost constant yet reduce the amount of meat, by using a slightly more expensive cut,

or extending it to more servings, by judicious use of dried peas, lentils or haricot beans, all of which provide valuable plant proteins. Grated cheese as a garnish can augment protein level, yet it is relatively inexpensive. The choice of low-cost meats appears limited, but need not become dull. Varying the method of cooking and serving, and experimenting wit i herbs, spices, and other seasonings all give a new slant to the cheaper cuts. In addition, careful shopping, “specials,” bulk buying, and ingenious use of leftovers help to make best use of meats available. By becoming familiar with equivalent values, you can reduce the cost of protein foods,without sacrificing nutritional benefits or foregoing variety.—Department of University, Extension, Dunedin.

Food ‘> o «o £ = ► s o2 &§ O 1=1; ■»* 2 ® ® e“a« " 5 Beef, Sirloin roast 31 51 55c 19c Hogget, Leg roast 21 51 28c 10c Beef, stewing 21-21 41 40c lljc Lamb, neck chops (stewing) 4 81 22c 12c Mutton chop .. 41 61 28c lllc Mince 21-2* 41 30c 81c Tripe, stewed 4 71 16c 7ic Liver, ox, fried .. 4 31 14c 3}c Lamb’s fry .. 4 31 22c 41c Cod. steamed 4 6 23c 8}c Cheese 21 36c 61c Eggs 6 55c doz 13}c Milk 22 oz 4c 4ic