DIETS
As previously stated, the object of foods is to supply the needs of the body in building new tissue in the growing child; in repairing tissue which the catabolic activity of the body is constantly tearing down and eliminating; and in supplying heat and energy. This heat and energy is not alone for muscular activity in exercise or movement; it must be borne in mind that the body is a busy work-shop, or chemical laboratory, and heat and energy are needed in the constant metabolism of tearing down and rebuilding tissue and in the work of digestion and elimination.
In this chapter, a few points given in the preceding pages are repeated for emphasis. The proteins, represented in purest form in lean meat, build tissue and the carbonaceous foods, starches, sugars and fats, supply the heat and energy. An excess of proteins, that is more than is needed for building and repair, is also used for heatand energy; the waste products of the nitrogenous foods are broken down into carbon dioxid, sulphates, phosphates, and other nitrogenous compounds and excreted through the kidneys, skin, and the bile, while the waste product of carbonaceous foods is carbon dioxid alone and is excreted mostly through the lungs.
Since the foods richest in protein are the most expensive, those who wish to keep down the cost of living, should provide, at most, no more protein than the system requires. The expensive meat may be eliminated and proteins be supplied by eggs, milk, legumes, nuts and cereals.
The most fundamental thing is to decide upon the amount of protein—two to four ounces, nearly a quarter of a pound a day—and then select a dietary which shall provide this and also supply heat and energy sufficient for the day. If the diet is to include meat, a goodly proportion of protein will be furnished in the lean meat. This will vary greatly with the different cuts of meat as shown on Table IV, page128. If, as often happens, one does not care for fats, then the starches and sugars must provide the heat. If one craves sweets, less starches and fats are needed.
The normally healthy individual is more liable to supply too much protein than too little, even though he abstain from meat. Yet, as will be shown later, our strongest races, who have lent most to the progress of the world, live upon a mixed diet.
If the diet is to include meat, it will consist of less bulk, because the protein is more condensed; for the same reason, if it includes animal products of eggs and milk and a fair proportion of legumes, it will be less bulky than a vegetable diet. This point is important for busy people, who eat their meals in a hurry and proceed at once to active, mental work. Those who engage in physical labor are much more likely to take a complete rest for a half hour, to an hour, after eating. Thethinkersseldom rest, at least after a midday meal, and those who worry seldom relax the mental force during any waking hours.
Where the system shows an excess of uric acid, the chances are that the individual has not been living on a diet with too large a proportion of protein, but that he has been eating more than he requires of all kinds of foodstuffs. His system thus becomes weakened and he does not breathe deeply nor exercise sufficiently to oxidize and throw off the waste. Let it be recalledhere that the theory that rheumatism is caused by an excess of uric acid is disputed by the highest authorities. It isaccompaniedby uric acid, but not supposed to be caused by it.
Every housewife, to intelligently select the daily menus for her family, needs a thorough knowledge of dietetics. She must understand the chemistry of food that she may know food values. The difficulty which confronts the housewife, is to provide one meal suited to the needs, tastes, or idiosyncracies of various members of her household. Peculiarities of taste, unless these peculiarities have been intelligently acquired, may result in digestive disturbances. As an illustration: one may cultivate a dislike for meat, milk, or eggs, as is often the case, and the proteins for the family being largely supplied by these, the individual is eating too much of starches and sugars and not sufficient protein,—legumes, nuts, etc., not being provided for one member. Such an one’s blood becomes impoverished and she becomes anaemic.
The relief lies incultivating a tastefor blood building foods. Foods which are forced down, with a mind arrayed againstthem, do not digest as readily, because the displeasure does not incite the flow of gastric juices. One fortunate provision of nature lies in the ability to cultivate a taste foranyfood. Likes and dislikes are largely mental. There are certain foods which continuously disagree and they should be avoided; but many abstain from wholesome food because it has disagreed afewtimes. It may be that it was not the particular food but the weakness of the stomach at this time. Any food fails of prompt digestion when the nerves controlling the stomach are weak.
Many foods disagree at certain times because of the particular conditions regulating the secretion of digestive juices. Where this condition has continued for some time it becomes chronic and a special diet is required, together with special exercises to bring a better blood supply to stomach and intestines and to regulate the nerves controlling them.
Dr. W. S. Hall estimates that the average man at light work requires, each day,
106.8 grams of protein[9]57.97 grams of fat398.84 grams of carbohydrates
106.8 grams of protein[9]57.97 grams of fat398.84 grams of carbohydrates
These elements, in proper proportions, may be gained through many food combinations. He gives the following:
A medium sized man at out of door work, fully oxidizes all waste of the system and he requires a higher protein diet,—125 grams. In such event he does not require so much starch and sugar. If on the other hand he were to take but 106.8 grams of protein, as above, he would require more carbohydrates. One working, or exercising in the fresh air, breathes more deeply and oxidizes and eliminates more waste, hence he has a better appetite, which is simply the call of nature for a re-supply of the waste.
In active work, one also liberates more heat, thus more fat, starches, and sugar are required for the re-supply. If one has an excess of starch (glycogen) stored in the liver, or an excess of fat about thetissues, this excess is called upon to supply the heat and energy when the fats and carbohydrates daily consumed are not sufficient for the day’s demand. This is the principle of reduction of flesh.
It is interesting to note that habits of combining foods are unconsciously based upon dietetic principles. Meats rich in protein are served with potatoes, or with rice, both of which are rich in starch. Bread, containing little fat, is served with butter. Beans, containing little fat, are cooked with pork. Starchy foods of all kinds are served with butter or cream. Macaroni, which is rich in starch, makes a well balanced food cooked with cheese.
Pork and beans,bread and butter,bread and milk,chicken and rice,macaroni and cheese,poached eggs on toast, andcustards, form balanced dishes.
Pork and beans,bread and butter,bread and milk,chicken and rice,macaroni and cheese,poached eggs on toast, andcustards, form balanced dishes.
A knowledge of such combinations is important when one must eat a hasty luncheon and wishes to supply the demands of the body in the least time, giving the least thought to the selection; but hastyluncheons, with the mind concentrated upon other things, are to be strongly condemned. The mind must be relaxed and directed to pleasant themes during a meal or the nerves to the vital organs will be held too tense to permit a free secretion of digestive juices. Chronic indigestion is sure to result from this practice. Dinner, or the hearty meal at night, rather than at noon, is preferable for the business or professional man or woman, because the cares of the day are over and the brain force relaxes. The vital forces are not detracted from the work of digestion.
Experiments in the quantity of food actually required for body needs, made by Prof. R. H. Chittenden of the Sheffield Scientific School, Yale University, have established, beyond doubt, the fact that the average individual consumes very much more food than the system requires. In fact, most tables of food requirements, in previous books on dietetics, have been heavy.
Prof. Chittenden especially established the fact that the average person consumes more protein than is necessary to maintain a nitrogenous balance. It was formerly held that the average daily metabolism and excretion of nitrogen through the kidneyswas 16 grams, or about 100 grams of protein or albuminoid food. Prof. Chittenden’s tests, covering a period of six months, show an average daily excretion of 5.86 grams of nitrogen, or a little less than one-third of that formerly accepted as necessary; 5.86 grams of nitrogen corresponds to 36.62 grams of protein or albuminoid food.
Prof. Chittenden’s experiments of the foodstuffs actually required by three groups of men, one group of United States soldiers, a group from the Yale College athletic team, and a group of college professors, all showed that the men retained full strength, with a higher degree of physical and mental efficiency, when the body was not supplied with more protein than was liberated by metabolic activity, and when the quantity of carbonaceous food was regulated to the actual requirement to retain body heat and furnish energy.
It may be well to call attention here to the fact that the food elements, called upon for work, are not from those foods just consumed or digested, but from those eaten a day or two previous, which have been assimilated in the muscular tissues.
In selecting a diet, the individual must be considered as to age, sex and physicalcondition, also whether active in indoor or outdoor work, and whether he or she breathes deeply, so as to take plenty of fresh air into the lungs.
The following tables, published through the courtesy of Dr. W. S. Hall, give the rations for different conditions.
TABLE XI.
Rations for Different Conditions.
TABLE XII.
Rations Varied for Sex and Age.
The unit of measurement for the calories of energy is the amount of heat required to raise the temperature of one kilogram of energy to 1° centigrade.
In estimating the number of calories of energy given off by the different foods, Dr. Hall represents
To determine the relative energy which a food represents, it is only necessary to multiply the number of grams of protein in that food by 4, the fat by 9.4 and the carbohydrates by 4, and add the results.
Thus according to the food required for the average man at light work given on page211.
Dr. Chittenden’s experiments show that a man leading a very active life, and above the average in body weight, can maintain his body in equilibrium indefinitely with a daily intake of 36 to 40 grams of protein, or albuminoid food, and with a total fuel value of 1600 calories. Authorities, howeverdiffer upon the amount of food required.
In order to bring oneself to as limited a diet as Prof. Chittenden’s men followed, however, it would be necessary to have all food weighed so as to be sure of the correct proportions; otherwise the actual needs would not be supplied and the body would suffer. A wise provision of nature enables the body to throw off an excess of food above the body needs without injury, within limitations; but, as stated, there is no doubt that the average person exceeds these limits, exhausting the digestive organs and loading the system with more than it can eliminate; the capacity for mental work is restricted, and the whole system suffers.
Prof. Chittenden’s experiments have been a wonderful revelation to dietitians and scientists. They have demonstrated beyond doubt that the average person eats much more than the system requires and thus overworks the digestive organs.
Mixed Diet versus a Vegetable Diet
From the fact that only from two to four ounces of nitrogenous food is required to rebuild daily tissue waste, it is apparent that this amount can readily be supplied from the vegetable kingdom, since nuts, legumes, and cereals are rich in proteins; yet there is a question whether a purely vegetable diet is productive of the highest physical and mental development. Natives of tropical climates live upon vegetables, fruits, and nuts, and it may be purely accidental or be due to climatic or other conditions, that these nations have not been those who have made the greatest progress in the world. Neither have the Eskimos, who live almost entirely upon meat, attained the highest development. The greatest progress and development, both as nations and as individuals, have been made by inhabitants of temperate climates, who have lived upon a mixed diet of meat, eggs, milk, grains, vegetables, fruits, and nuts. They have shown more creative force, which means reserve strength.
The Eskimo has demonstrated, however, that an entire meat diet supplies all physical needs; the meat tissue providing growth and repair and the fat supplying all of the carbonaceous elements. The fat, as previouslystated, yields more heat than starches and sugars, and Nature provides this heat for climates where most warmth is required. It may be the natural reason why natives of warm climates have formed the habit of using vegetables and grains for their heat and energy rather than meat. It is also a natural reason why man, in temperate climates, eats more meat in winter than in summer.
An unperverted, natural instinct will always be found to have a sound physiological basis. For example,—if, by reason of some digestive disturbance, one has become emaciated, all of the fat having been consumed, and the cause of the disturbance is removed by an operation or otherwise, one is seized with an almost insatiable desire for fat, often eating large chunks of the fat of meat or large quantities of butter or cream at a meal. When obstructions are removed, Nature makes immediate effort to adjust her forces.
Those who object to eating meat should study carefully and know that the proper proportion of protein is supplied with each day’s rations. The legumes—peas, beans, nuts, and grains—must be supplied with the vegetables. While the wheat kernel contains twelve per cent of protein, thewhite flour does not contain as large a percentage and it will be noted by reference to Tables II and III, that the majority of fruits and vegetables contain little nitrogenous substance.
Unless the whole of the grain and the legumes form a goodly proportion of the diet the danger is in consuming too large a bulk of waste and too much starch in a purely vegetable diet. In a vegetarian diet, one is liable to eat too freely of cereals; as a result, the liver becomes clogged and torpid and the stomach and intestines are deranged and rendered incapable of full digestion and absorption. The clogged system refuses to assimilate more food.
It follows, therefore, that, unless one is a thorough student of dietetics, the mixed diet is by far the safest to follow. One can better run short of starch or fat in one day’s rations than to be short of protein, because if the two to four ounces daily requirement is not provided the tissues are consumed and the blood is impoverished. It is a rare condition in which a reserve of glycogen and fat is not stored in the system. On the other hand an excess of nitrogenous foods calls for a very active circulation and plenty of oxygen in the system.
It has been held that the vegetarian has a clearer brain, and, if this be true, it may be due to the fact that he is not eating too much and thus his system is not overloaded.
Experience, however, does not prove that he has greater mental, physical, and moral power and efficiency. One’s brain, in fasting, is at first clear and forceful, but the reason is unbalanced if the fast be too prolonged.
A complete diet may be selected without animal flesh, but including animal products of eggs, milk, cream, and butter, together with vegetables, fruits, cereals, and nuts, yet if the vegetable diet be selected the legumes, the whole of the grains, and nuts must be given their share in each day’s rations.
FOOTNOTES:[9]For table of weights seeAppendix.
[9]For table of weights seeAppendix.
[9]For table of weights seeAppendix.