Chicago Tribune from Chicago, Illinois • 118

Food Guide 24 Section 6 Chicago Tribune, Thursday, September 14, 1978 Market basket amount of protein The cost of the right the delicious alternative Ester Fresh" Graps Juice Drink Cost of protein, week of Sept. 11 Per cent to give Cost of 20 Food Size Price 20 grams protein grams protein Dry beans 1 pound $.41 24 $-10 Beat liver 1 pound .69 24 .17 Enriched bread 1 pound .33 51 -17 Peanut butter 12 ounces .84 23 -19 Whole chicken 1 pound .49 37 -23 Medium eggs 1 dozen .78 33 -26 Whole milk '2 gallon .93 29 -27 Hamburger 1 pound 1.19 24 -29 Canned bean soup 11 ounces .32 98 52 Turkey, whole 1 pound .89 32 -38 Halt ham 1 pound 1.09 29 -32 Beet chuck roast 1 pound 1.19 35 -4g Frankfurters 1 pound 1.19 36 43 Beef round steak 1 pound 1.99 22 -44 Sardines, canned 4 ounces .65 94 .61 Ocean perch 1 pound 1.69 36 1 Pork sausage 1 pound 1.19 52 .62 Salami 8 ounces 1.29 50 -65 Haddock fillets 1 pound 1.89 35 -66 Beef sirloin steak 1 pound 2.39 28 -67 Pork chops, loin 1 pound 1.99 35 22. Bologna 8 ounces .99 73 -72 Sliced bacon 1 pound 1.99 52 103 Porterhouse steak 1 pound 3.49 34 1.19 By Carol Haddix PROTEIN IS SUCH a glorified nutrient the word itself stems from the Greek word for "primary, holding first place." Currently, nutritional battles are being waged over the amounts of protein we actually eat one sids of the argument insists Americans eat too much protein, others say the rest of the world could use some of the plant proteins we waste converting them to more expensive animal protein. Neither side, however, is arguing against protein totally. Scientific studies have proven that our bodies need the nutrient as a basic component of our cells allowing for growth and repair.

We depend on protein for life. The best protein foods are milk, eggs, meat, fish, poultry, and nuts. Unfortunately, many protein foods also are expensive, with today's rising food prices. Eliminating protein from your diet could harm your health, however. So the trick is to find the best protein buys in the supermarket, and make those your major (but not total) source of the nutrient.

According to a recent survey of one local supermarket, we found the least expensive protein foods were dry beans, beef liver, enriched white bread, and peanut butter. The most expensive were bologna, bacon, and porterhouse steak. The price of 20 grams of protein was figured for each surveyed food, based on United States Department of Agriculture (USDA) charts, but using local prices. THE ACCOMPANYING chart shows the cost of 20 grams of protein from each food surveyed. According to the USDA, 20 grams are about one-third of our daily need for protein for an adult male.

However, that requirement changes according to body weight and age, so women and children generally need less. Although the chart can be used as a general guide to show how widespread the cost of protein can be, it does have some limitations. First, it doesn't differentiate high quality protein foods from low quality, nor clearly spell out how much of the food you have to eat to ingest 20 grams of protein. Note that half a loaf of bread or a whole can of bean soup must be eaten before you get those 20 grams. The dry beans which top our list of economical buys do not have as high quality protein as the chicken or eggs which follow it.

According to Connie Geiger, MS, RD, a nutritionist with the American Medical Association, the quality of a protein depends on the kind and amounts of amino acids which are present. "There are a total of 22 amino acids needed by the body." she explained, "but we call eight of them essential because they can't be manufactured by the body." AMINO ACIDS ARE the building blocks of protein. How many and the amounts of amino acids a food contains determine its quality, according to Geiger. "The ability to meet the body's needs is termed the biological value of a protein food," she said, "and that value is based on 100." Eggs, for example, are assigned a biological value of 100 because they contain the perfect combination of amino acids. Milk has a value of 93, fish and beef are 75, peanut flour is 56, and wheat flour is 44.

Animal foods generally have better biological values than plant foods. Those who consume only vegetables in their diet must be careful to combine plant foods which have complementary amino acids. For example, though rice may be low in some amino acids, beans contain those rice lacks. That's why it's good to eat bean and rice casseroles, or beans with different grains. Such complementary protein foods must be eaten at the same meal, however, in order for them to be useful to the body, according to Geiger.

Looking at our chart, it also shows it may save money to do some protein food mixing. Beans with wheat noodles, peanut butter and bread, cereal and milk, frankfurters and buns, a bit of expensive pork sausage with less expensive dry beans, macaroni and cheese. Mixing a little of an expensive protein food with the inexpensive can also increase the quality of protein you eat at any one meal. GEIGER AND OTHER experts warn that there Is no benefit to eating more protein than the body needs. Current figures of the Food and Nutrition Board of the National Research Council set our recommended daily protein allowance at .4 gram per pound of body weight for adults (that's about 60 grams for a 150-pound adult).

Any amount eaten over that goes for energy needs or is stored as fat. Using protein foods for energy is more expensive than using carbohydrates like starches and sugars, according to experts. High amounts of protein can even be dangerous for those with renal and liver problems. Children need more protein per pound because they use large amounts for growing new cells. Those between 4 and 6 years, for example, use about .7 gram of protein per pound of body weight.

Two glasses of milk contain about 16 grams of protein, 1 egg has 6 grams, and 3 ounces of meat contains about 21 grams. As a rough guide, most vegetables and bread contain about 2 grams of protein per serving. AT YOUR FAVORITE FOOD STORE from the Home jUICe family of fine products Natural foods 'Gold in your basement or. attic? See Anita Gold's Antiques column every Sunday in the Chicago Tribune. Consumers get a voice in revised labeling laws SOUTH HOLLAND DRUGS 611 E.

170th Street South Holland, III. 611 E. 1 70th Street TURKEY CREEK PHARMACY 65 W. 68th Place Merrillville, Ind. I LLUM fc BEST DRUGS 3179 Madison CHICAGO CENTRAL DRUGS 5600W Cheago CHICAGO-HOMAN DRUGS 3359 Cheago Ave LANDSMAN PHARMACY 4000 Division MEDICAL ARTS PHARMACY 3201 No MSHLOVE PHARMACY 1000 Cailomia OUEENS PHARMACY 5952 Diversey SHARON ORUGS 3624 Cermak SWAN PHARMACY 5409 No Am.

P. DRUGS 3861 Wathnglon KARAD DRUGS 200 Monroe KARAD DRUGS 233 Michigan PRICE IS RIGHT 229 Washington PRICE IS RIGHT 302 Wells PRICE IS RK3HT 32 Van Siren PRICE IS MGHT 192 Wabash PRICE IS RIGHT 24 RandoWi PRICE IS RIGHT 310 Adam, PRICE IS RIGHT 209 Wabash E. VON HERMANN PHARMACY 122 S. Michigan. 14m door For lurthar information call collect (312i S9S-R010 IFjttelfvlMh urn's twGwwn TICKLE ANTI-PERSPIRANT ROLL-ON 2 oz.

2.39 Valu 29 KpwK-- If? nWJk NAB' one I Velid Thru 9-16-76 want them called by honest names. IN ADDITION, there are many things that would be desirable to know. But there is a possibility that the labels will get so complex and confusing and printed in such tiny type that we won't be able to read them at all. How about having all the other nutritional and dietary information, such as vitamins, minerals, and protein content, printed on separate cards? These cards could be available from the store manager or from the company upon request. While you're waiting for reform, you might try making your own whenever possible.

Try tomato catsup with honey instead of sugar and see how that grabs you. Tomato catsup It takes about 4 pounds of tomatoes to make 1 cup of catsup. For larger quantities, simply increase the recipe proportionally. If the catsup is to be put up in jars, follow standard canning instructions. Or put it in small plastic bags and freeze it.

Rinse and quarter tomatoes. Do not peel. Add a peeled and quartered onion and a clove of garlic for every couple of pounds of tomatoes. Boil about 15 minutes, or until mushy. Put through a food mill or a ricer.

For every 6 cups of juice and pulp, add the following ingredients: cup vinegar cup honey Spice bag tied In cheesecloth or 1 teaspoon each: whole cloves. allspice, and Vi cinnamon stick Boil about 1 hour or until thick. Remove spice bag. Taste, and if necessary, add salt, vinegar, honey, basil, or other herb as desired. Lot Anoelet TVnat Syndicate By Susan Dart IF YOU'RE confused by food labels, don't feel bad about it.

The laws governing food labeling are so complex and so inconsistent that no one, not even an expert, can go into a store and read the labels with confidence. So what chance do you and I have? But there is hope. From now until Nov. 10, the government agencies in charge of labeling are asking for suggestions from consumers. Here is the address: Hearing Clerk, HFC-18, Food and Drug Administration, Room 4-62, 5600 Fishers Lane, Rockville, Md.

20857. The first thing that natural food advocates want, of course, is a label that tells us what is in the product. We simply want a list of all the ingredients, and this is one of the places where the current law fails so miserably. The reason is that the law is inconsistent. For example, there are 300 standardized foods that don't have to list any ingredients at all.

Among these standardized foods are macaroni, noodles, bakery products, milk, cream, cheese products, ice cream, canned fruit, fruit juices, butters, and tomato products. ANOTHER PROBLEM with the law is the misleading names allowed for ingredients when it is mandatory to list them. For example, the single word "flavors" can be used whether it refers to imitation or natural flavoring. "Coloring" is another misleading term. What is the source of the coloring? Is it carrots, which is okay, or is it coal tar dye, which some of us think is not okay? Then there are the ingredients that go by several different names, such as "unbleached flour" or "enriched flour" or just "flour" for white flour.

What we want, in short, is to have all Ingredients listed for all foods. And we (rl tmiday 4 59 1 I CROSSROADS PHARMACY 191 Skokie Valley Rd HignUnd Pk. OUNBROOK PHARMACY 2750 Dundee Road. Ncrthbroc KIM ORUGS 2626 Golf Rd GleiMew LINDENHURST DRUGS 2060 Grand. Lndmnumt LO MAR DISCOUNT 581? Dempster.

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Rolling Meadowa BRYK WALGREEN AGENCY Fox Valley CI Rl 14. Cary COUNTRYSIDE DRUGS Countryside Mall. Palatine DUNDEE BEN FRAMKLM 105 Man St Dundee DORETTI PHARMACY Comer 01 Mam A Central Mount Prospect ELK GROVE DRUGS 11 Perk Shop Lane Grove ISLAND LAKE PHARMACY Island Center Rai 176 kland Lake. JAE DISCOUNT 1 1465 Elknwood Dee Pleinea MONACO DRUGS 1828 Stale. Mraa Ht NOR RIDGE DRUGS 7B25 Lawrence, Nornrlge SNYDER SCHAUMBURG OtUO 1445 Sctaurntug Rl SchaunCurg 69 Valid Thru S-1S-7S lpri 69 i 11; MAYBELLINE NAIL COLORS 1.00 Value) Valid Thru S-16-7S IflrS rtMl PETER PAUL aft.

3 ARTHUR'S PHARMACY 7158 kkggr BRUCE I KEN 1 71SO Adrnon BRUCE A KEN PI 2859 Hanan BRUCE A KEN 6001 Irvng Park HARDING PHARMACY 3932 Fuerton KLU2A PHARMACY 5960 Lawrence LOUIS VARIETY PHARMACY 5158 Fonwlon NORWOOD PHARMACY 6143 NonTrweil HOiway OUEENS PHARMACY 7403 Imng ROSS DISCOUNT ORUGS 540DW Devon tPERLMGORUa 4000 Montrose SWABOOA DRUGS 4401 Milwaukee TALCOTT PHARMACY 7789 Tetcoti VARIETY MART 5209 Brknonl LA. 1 1 i i -m if Phots InDurve eat Mchefl 1 ALSb9 PHARMACY 11519 CrjWord. Afctp B1K DISCOUNT 13030 Western. kje Wand BURNHAM DRUGS 74? Bumham. Calumet Oty CRETE PHARMACY 137 Main St.

Crela EVERGREEN PARK DRUGS 3830 S5i St Evergreen Pk. NEWMAN PHARMACY 380 InoUnwoorl Park Forest OAK LAWN DISCOUNT 4fO 9Wi Lawn PRKCEItRKlHT Wn Oeero. ftvtw RIOGELANO PHARMACY 8717 RidoiHand, Oak Lawn SOUTH HOLLAND ORUQS 611 South Holark) UNLET PARK DRUGS 16952 5. Oak Put, Irtey Part VILLAGE DRUGS 17257 6. Burnham, Larwn) II ALADDIN 029 I 15 I Im-Ja QUART THERMOS jf'' I IE BUTLER TOOTHBRUSHES Adult Lit Valu nz X69 Select two vine-ripened tomatoes for this seasonal treat.

$10 favorite recipe Tomato-carrot quiche Nlnej-lnch pis) 1 I TT Valid Thru S-1S-7S THERAGRAN ms i fraSool VITAMINS TO" SANI-FLUSH LIQUID AUTOMATIC IN TANK Vi cup shredded carrot 4 eggi, lightly beaten Vi cup each: milk, half-and-half 2 cups shredded iwlss cheese Vi cup chopped onion l'i teaspoons salt Vi teaspoon pepper Crust: l'i cups lifted flour Vi teaspoon salt Vi cup shortening 2 to 3 tablespoons Ice water Filling: 2 medium tomatoes BOWL CLEANER 12 oz. 79 Valid Thru S-1S-7S ASHLAND DRUOS 9101 Atfwmf DALEY'S PHARMACY 532 79e SI law SUNDRIES 6201 Ets NORTON PHARMACY 100 SIslSl PRICE NTE 2722 7lil St 1 DRUGS LIQUORS 1800 8tiSt 3rd ELUS PHARMACY 1001 6M ST STACH REXAU PHARMACY 2756 Cermth AROO PHARMACY 75ID (3rd St Sum BORELU LOU8AROI DRUGS) 110? State. Lemnm CHANNAHON PHARMACY tWe6.Channahon.il. DARIEN DRUGS 7515 Case Oanen KOZAR DRUGS Pnocrwit PUra. PLAINFIELO ROAO DRUGS 1019PiamkHrf Rd, Jneet PORTER FAMKY OflUG Stat Inrtrnrvl SHOREWOOO FAMILY DRUGS Shorrwax! Pvua jewel 3 MatatL Mix flour and salt In howl for crust; cut In shortening until mixture resembles coarse crumbs.

Stir in ice water until all flour is moistened. Shape dough into ball; chill wrapped In wax paper at least 30 minutes. Roll out dough on lightly floured surface into circle 2 inches larger than inverted -inch pie plate. Ease dough Into pie plate; told overhanging dough in double thickness around rim. Flute edge of pastry.

Refrigerate 10 minutes. Bake at 450 degrees until golden, about 8 minutes. Cut 1 tomato into small dice; slice remaining tomato. Mix diced tomato and carrot In medium bowl. Stir In eggs, milk, half-and-half, cheese, onion, salt, and pepper; pour into pie shell.

Bake at 325 degrees 30 minutes. Top with reserved tomato slices; bake until knife inserted in center comes out clean, about 25 minutes. Let stand at room temperature 10 minutes before serving. Elaine Altemus Chicago Send your favorite recipe to Recipe Editor, Chicago Tribune, Chicago, III. Mil.

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