Learn nutritional value of food
Eat a variety of foods, using some foods from each of the food groups (carbohydrate, protein-rich, fatty and fruits and vegetables) daily, and usually in each meal. Use vegetables and fruits in season as much as possible, frozen or dried is second best.
Eat vegetables and fruits raw whenever possible, making certain to wash them thoroughly.
Plan to have in every meal at least one food which has staying quality, at least one food which requires chewing, and one which contains roughage.
Plan for variety in color, form, and arrangement of foods.
Combine or alternate soft foods with crisp, bland foods with those of more pronounced flavor.
Use whole wheat flour in place of white flour in any of your recipes. Whole wheat cake flour gives a lighter, finer baked product if you have it available, but the protein content is not as high as regular whole wheat flour.
To convert hard wheat flour to a softer product for cakes, etc., remove 2 Tbs. per cup of hard wheat flour and replace with 2 Tbs. cornstarch. Replacing whole wheat flour for refined white flour use equal parts, but do not sift flour till after flour is measured. Replace unbleached white flour for beached use equal parts. To replace food value, replace 2 Tbs. unbleached flour with 2 tablespoon wheat germ per cup of flour. To make a complete protein source use 1⁄3 cup soy flour and 2⁄3 cup whole wheat flour per cup of regular flour in recipes.
To replace oil for shortening use 1/4 less oil than shortening.
For example: 1 cup shortening is equal to 3/4 cup oil.
Substitute carob for cocoa or chocolate. Carob does not contain the stimulants found in cocoa and chocolate. Carob, cocoa or chocolate can be used equal part carob for cocoa in most baking recipes. 2-4 Tbs. carob powder mixed with 1 Tbs. oil or melted butter equals 1 square (1 oz.) of chocolate.
Substitute honey or molasses for white sugar. Replace honey for sugar by reducing honey 1/4 cup the measure of sugar called for, then reduce the liquid called for 1/4 cup for each cup of honey used to replace sugar. Try to cut down drastically on the amounts of “sweets” and pastries eaten. Serve fresh fruits and raw nuts instead.
Making you own baking powder (free of sodium Aluminum sulfate, etc.) use 3 oz. cream of tartar, 2 2⁄3 oz. baking soda and 4 1/2 oz. whole wheat flour. Sift together 8 times and store in tightly covered container. Refrigerate if to be stored very long. Use as you would regular baking powder.