Diet and Health | Page 6

matter, 5% of body
weight. 5. Vitamines. 6. Water, 60% of body weight.
[Sidenote: Nitrogenous Food Compounds]
PROTEIN: Builds tissue, repairs waste, yields energy, and may help
store fat. One-half, at least, of your protein should be from the
vegetable kingdom.
A large percentage of protein is contained in
Eggs Meat Fowl Fish Nuts Milk Cheese Gluten of Wheat Legumes
(beans, peas, lentils, peanuts, etc.)
[Sidenote: Protein 113 C. Per Oz.]
There is about one-fourth ounce protein in
1 egg 1 glass milk (skim, butter, or whole) 1-1/2 oz. lean meat, or fish
or fowl 1 oz. (1-1/5 cu. in.) whole milk cheese 2 slices of bread, 3-1/2 x
3-1/2 x 1/2 (white, whole wheat, corn, etc.) 3 heaping tablespoonfuls
canned baked beans or lima beans 17 peanuts
[Sidenote: 255 C. Per Oz.]
FATS: Yield energy and are stored as fat.
Animal Fat: Cream, Butter, Lard
Oils: Cottonseed, Olive Almonds, Peanuts, Walnuts Chocolate, etc.
[Sidenote: 113 C. Per Oz.]

CARBOHYDRATES: Yield energy and are stored as fat.
Sugars (candy, honey, syrup, sweet fruits)
Starches (breads, cereals, potatoes, corn, legumes, nuts)
Vegetable fibre, or cellulose
MINERAL MATTER: Shares in forming bones and teeth, and is
necessary for proper functioning.
Carbon Lime Sodium Potassium, Sulphur Iron Phosphorus Etc.
[Sidenote: Whole Grain Products Not Devitalized]
These elements are contained largely in the outer coatings of grains,
fruits, and vegetables, and in animal foods and their products. Do not
pare potatoes before cooking. Cook vegetables in a small amount of
water, saving the water for soups and sauces.
WATER: The universal solvent, absolutely necessary for life.
Contained in purest form in all vegetables and fruits. The average
person needs, in addition, from three to five pints taken as a drink. If
not sure of the purity, boil. Do not drink while food is in the mouth.
[Sidenote: Absolutely Necessary for Growth]
VITAMINES: Health preservers. Vital substances necessary for growth.
The chemistry of these products is at present not thoroughly understood,
but their importance has been demonstrated by experiments (not torture)
on animals. By this work we know that diseases like beri-beri, scurvy,
rickets, and probably pellagra, are due to a lack of these vital elements
in the food, and from that fact these are called "deficiency" diseases.
[Sidenote: Guinea Pigs vs. Babies]
Of course I realize that nations can be saved from horrible diseases, and
hundreds and thousands of babies saved from death, through this

experimentation on a few guinea pigs and other animals; but what is the
life of a baby compared with the happiness of a guinea pig? Down with
animal experimentation! Let us do everything in our power to hamper
scientific work of this kind. We are giving up our husbands, fathers,
sons, perhaps to die, for the cause of humanity, but a guinea pig!
Horrors!
It has been found that the vitamines, like the minerals, are most
abundant in the outer coverings and the germ of grains, and in fruits
and vegetables. They are also present in fresh milk, butter, meat and
eggs. Babies fed pasteurized or boiled milk should have fruit juices and
vegetable purees early. Begin with one-half teaspoonful, well diluted,
and gradually increase the feeding to an ounce or more between meals
once or twice daily.
Most animal fats have the vitamines, but vegetable fats are deficient in
them. That is the reason cod liver oil is better for some therapeutic uses
than olive oil.
[Sidenote: Balanced Diet]
BALANCED DIET: Should contain
10-15% Protein (children may need more) 25-30% Fat 60-65%
Carbohydrates
[Sidenote: To Get the Elements Necessary for Health]
For example, suppose you are a fairly active woman and need 2500
calories per day. Then for a balanced diet you would need:
10% Protein, or 250 C. 25% Fat, or 625 C. 65% Carbohydrates 1625 C.
------- 2500 C.
250 C. of P. = 2-1/5 oz. dry protein (250 ÷ 113 = 2-1/5, approximately)
625 C. of F. = 2-1/2 oz. of fat (625 ÷ 255 = 2-1/2, approximately) 1625
C. of CH. = 14-1/2 oz. dry carbohydrates (1625 ÷ 113 = 14-1/2,
approximately)

Two and one-fifth ounces dry protein equals the approximate amount
of protein in 10 ounces lean meat, fish, or fowl, or 9 ounces cheese, or
9 eggs. (You should not take all of your proteins in any of these single
forms.) Two and one-half ounces fat equals approximately 5 pats of
butter.
[Sidenote: If Appetite Not Perverted]
But listen! You don't have to bother with all this fussy stuff. Be careful
not to over-or under-eat of the proteins, and your tastes will be a fair
standard for the rest. You should remember that a balanced diet
contains some of all these foods, in about the proportions given, and
that, while watery vegetables and fruits contain very few calories, they
contain very important mineral salts, vitamines,