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diff --git a/.gitattributes b/.gitattributes new file mode 100644 index 0000000..d7b82bc --- /dev/null +++ b/.gitattributes @@ -0,0 +1,4 @@ +*.txt text eol=lf +*.htm text eol=lf +*.html text eol=lf +*.md text eol=lf diff --git a/LICENSE.txt b/LICENSE.txt new file mode 100644 index 0000000..6312041 --- /dev/null +++ b/LICENSE.txt @@ -0,0 +1,11 @@ +This eBook, including all associated images, markup, improvements, +metadata, and any other content or labor, has been confirmed to be +in the PUBLIC DOMAIN IN THE UNITED STATES. + +Procedures for determining public domain status are described in +the "Copyright How-To" at https://www.gutenberg.org. + +No investigation has been made concerning possible copyrights in +jurisdictions other than the United States. Anyone seeking to utilize +this eBook outside of the United States should confirm copyright +status under the laws that apply to them. diff --git a/README.md b/README.md new file mode 100644 index 0000000..39c0f59 --- /dev/null +++ b/README.md @@ -0,0 +1,2 @@ +Project Gutenberg (https://www.gutenberg.org) public repository for +eBook #54721 (https://www.gutenberg.org/ebooks/54721) diff --git a/old/54721-8.txt b/old/54721-8.txt deleted file mode 100644 index a8a24bc..0000000 --- a/old/54721-8.txt +++ /dev/null @@ -1,3778 +0,0 @@ -The Project Gutenberg EBook of The Food Question, by Various - -This eBook is for the use of anyone anywhere in the United States and most -other parts of the world at no cost and with almost no restrictions -whatsoever. You may copy it, give it away or re-use it under the terms of -the Project Gutenberg License included with this eBook or online at -www.gutenberg.org. If you are not located in the United States, you'll have -to check the laws of the country where you are located before using this ebook. - - - -Title: The Food Question - Health and Economy - -Author: Various - -Release Date: May 14, 2017 [EBook #54721] - -Language: English - -Character set encoding: ISO-8859-1 - -*** START OF THIS PROJECT GUTENBERG EBOOK THE FOOD QUESTION *** - - - - -Produced by Larry B. Harrison and the Online Distributed -Proofreading Team at http://www.pgdp.net (This file was -produced from images generously made available by The -Internet Archive) - - - - - - - - - -THE FOOD QUESTION - -[Illustration: _Letter from Dr. Ray Lyman Wilbur, president of -Stanford University, and first assistant to Herbert Hoover, in Food -Administration, to the chairman of the Pacific Press Publishing -Committee, after reading the proofs of this book._] - - - - - _The_ - FOOD QUESTION - - Health and Economy - - BY EIGHT SPECIALISTS - - [Illustration] - - "Eat ye that which is good." - "That thou mayest prosper and be in health." - "Eat in due season, for strength, and not for drunkenness." - "Gather up the fragments that remain, that nothing be lost." - - - Copyright 1917 by - - Pacific Press Publishing Association - - Mountain View, California - - Kansas City, Missouri Portland, Oregon Brookfield, Illinois - Calgary, Alberta, Canada Cristobal, Canal Zone - - - - -CONTENTS - - - FRONTISPIECE 2 - _Letter from Dr. Ray Lyman Wilbur_ - - PUBLISHERS' FOREWORD 5 - - HOOVER AND WHAT HE AND WILSON SAY 6 - - FOOD ECONOMY 7-15 - _By E. A. Sutherland, M. D._ - - LOAF OF WAR BREAD ON FIELD OF GETTYSBURG 16 - - FOOD ELEMENTS AND SIMPLICITY OF DIET 17-34 - _By E. H. Risley, M. D._ - - FOOD TABLES--Cereals, Legumes, Fruits, Nuts, - Vegetables, Miscellaneous 23-27 - - NECESSARY KNOWLEDGE TO CAREFUL PLANNING 34 - _Ladies' Home Journal_ - - VITAMINES AND CALORIES 35-46 - _By D. D. Comstock, M. D._ - - A WORD OF ADVICE TO WOMEN 46 - _By Lord Northcliffe_ - - FRUITS AND THEIR DIETETIC VALUE 47-52 - _By George A. Thomason, M. D., - L. R. C. S., L. R. C. P._ - - TEN REASONS FOR A FLESHLESS DIET 53-66 - _By A. W. Truman, M. D._ - - PHYSICAL BENEFITS OF JOY 66 - _By George A. Thomason, M. D._ - - STIMULANTS AND CONDIMENTS 67-72 - _By Arthur N. Donaldson, M. D._ - - SIMPLE MENUS AND RECIPES 73-92 - _By H. S. Anderson, Food Expert_ - - THE USE OF LEFT-OVERS 93-96 - _By Lavina Baxter-Herzer, M. D._ - - THE CALL TO YOU 96 - _By Dr. Anna Howard Shaw_ - - - - -Publishers' Foreword - - -This book was planned before Food Conservation was by the mass -considered seriously. The writers of the various articles are -thoroughly qualified to speak where they have spoken. They are -practical, conscientious, Christian, and have at heart the best in -the needs of humanity. Every one strikes a major chord in the song -of healthful, economical living. The recipes are from the author -of "Food and Cookery," who has had a score of years' experience in -every station and phase of the preparation of food, under French, -English, German, and Spanish chefs. He has been second cook in the -Calumet Club of Chicago, the California Club, Los Angeles, and in many -leading hotels in various cities. For ten years, he has given his best -thought and study to the preparation of the best in food, scientific, -palatable, wholesome, and economic, most of this time in the Sanitarium -and College of Medical Missionaries, Loma Linda, California. Special -attention is called to the valuable tables of Food Elements, and to the -newly demonstrated values of vitamines and the substances which destroy -them. - -We are grateful for the kind word spoken by Dr. Ray Lyman Wilbur, -president of Stanford University, and first assistant to Mr. Hoover -in the Federal Food Administration Department; also for the help and -suggestions of Dr. Newton Evans, president of the College of Medical -Evangelists, of Loma Linda, California. - -The little book will, we believe, not only meet present needs, but be a -safe counselor in the years to come. - - - - -_Hoover says_-- - - -"Let the American woman stop, before anything is thrown away; -and let her ask herself, 'Can it be used in my home, in some other -home, or in the production of further food supply by feeding it to -animals used also for food?' - -"Let her order her meals so that there will be plenty--for there -is plenty--but not too much. - -[Illustration: - - © _International Film_] - -"The intelligent woman of America must make a proper study of food -ratios, so that the most nutritious foods will appear in their proper -proportions on the home table. - -"The man who complains at the result of his wife's efforts to conserve -food is doing her an inexcusable injury. He should never hesitate to -coöperate in her wise conservation plans." - - -_Wilson says_-- - -"In no direction can they [the women of America] so greatly assist as -by enlisting in the service of the food administration and cheerfully -accepting its direction and advice. By so doing, they will increase -the surplus of food available for our own army and for exports to -the allies. To provide adequate supplies for the coming year is of -absolutely vital importance to the conduct of the war; and without a -very conscientious elimination of waste and very strict economy in our -food consumption, we cannot hope to fulfill this primary duty." - - - - -[Illustration] - -FOOD ECONOMY - -_by E. A. SUTHERLAND, A. B., M. D._ - -of the State Bureau of Food Conservation of Tennessee - - -From the days of ancient Egypt, when Joseph, who stood at the head of -the great food conservation movement of the time, called the attention -of the world to the need of food economy, down through history to the -present time, the human race has passed through numerous crises when -the questions of food production and food economy have been vital. That -Hebrew, promoted to the first place in the Egyptian empire because -of his wonderful grasp of a world problem and his executive ability, -enabled that kingdom to feed the world. America to-day, as Egypt of -old, is an international granary, and is asked to feed the nations; -and her population--every man, woman, and child--must coöperate with -America's Joseph to-day in meeting the situation by proper production, -proper conservation, and strict economy. "This war is a food war even -more than it is a gun war." Let us fight to save lives. That is the -battle to be won through food economy. - -It was when the Roman world was running riot that, on the shores of -the Sea of Galilee, Christ gave His wonderful lesson on the subject -of food conservation. We call it a miracle when with five thousand -men, besides the women and the children, seated about Him, He fed the -multitudes. That same power is to-day, and always has been, feeding -the men of earth. From a basket of seed, each recurring harvest puts -thousands of loaves of bread into the hands of the world's hungry; the -two small fishes continue to multiply; rich and poor alike are fed by -the great Provider. And now as then, after human wants are met, the -mandate goes forth, "Gather up the fragments that remain, that nothing -be lost." Economy is again being preached as it was once taught on the -shores of Galilee. There has been started a great educational movement -for increased food production. But that is only a part of the message. -"Gather up the fragments," prevent waste, utilize the scraps, the -gospel of a clean plate,--these are all familiar phrases in the great -conservation movement of to-day. By many, food conservation and food -economy are deemed not only national problems, but a part of the divine -message taught by Christ and His disciples. - -The great world war which began in 1914 has compelled every nation to -halt and consider its national habits. - -Undoubtedly the United States is the most prodigal of nations. -Approximately sixty per cent of its population is now urban. Simple -rural life is practically gone; and those artificial and extravagant -standards of the city which destroy body, mind, and soul have taken -its place. "Fullness of bread and abundance of idleness," two of the -reasons assigned by the Scriptures for the downfall of Sodom, are -conditions which to-day are ruining American civilization. No other -nation has ever indulged such extravagance and prodigality as has the -United States. We search the world over for table delicacies. American -inventive genius has made it possible to have foods from all parts of -the world, both in season and out of season. The arts of canning and -preserving and the making of factory foods have loaded our cupboard -shelves with eatables of which our fathers never dreamed. - -While this interchange has its advantages, and we should appreciate -the privilege of eating the wholesome products of other countries, -yet when easy methods of transportation lead people to limit their -productions to money crops, forsaking the raising of their own food, -a wrong principle has been introduced. The benefit to be derived from -this variety of imported food is neutralized by the extravagant habits -and tastes thus cultivated. - - -_Economy of Food Elements_ - -Man is made from the dust of the earth; and by divine law, his body -continues to build and rebuild from chemically organized soil. To be -intelligent, food economists require a knowledge of the four food -elements,--proteins, carbohydrates, fats, and minerals,--and the -relation each sustains to the human body. Later chapters contain -valuable instruction in these respects. - -It is poor economy to allow valuable mineral salts to be removed from -flour by milling, from rice by polishing, and from vegetables by wrong -methods of cooking. These minerals are necessary for the development of -the child, for the preservation of teeth and bones, for high efficiency -in the nervous system, and for a proper functioning of the various -organs in the body. There is no economy in buying denatured grain, even -though it is put up in cartons, at ten times the price of the natural -grain. - -"Put a knife to thy throat, if thou be a man given to appetite." Stop -the immense waste of strength, energy, money, and time due to mere -gratification of appetite. Stop preparing food that is intended simply -to coax the appetite to the point where eating becomes gluttony. In the -words of an eminent authority, "Most men would attain better health and -greater efficiency if they would reduce their rations by twenty-five -per cent or more." The celebrated Dr. Osler tells us that "we eat -too much after forty years of age," and he advises every wise man to -restrict his eating as he grows older, "and at last descend out of life -as he ascended into it, even into a child's diet." - - -_Overeating_ - -Food economy is not a call to a starvation diet, but to a balanced -ration of wholesome, well prepared food. Overeating of even the best -food produces poisons that injure the tissues, overwork the organs -of digestion, and in time may bring the body to actual starvation -conditions. - -A man's appetite is not always a safe guide. Artificial surroundings -in childhood make the normal appetite the exception rather than the -rule. Few children are taught, by parents, teachers, or preachers, -the importance of restricting the appetite. The seeds of intemperance -sown by those who prepare food for the family table bring a larger -harvest than does the work of all the devil's agencies in saloons and -tobacco shops combined. Millions of dollars are worse than wasted -by the conversion of food materials into strong drinks to satisfy -appetites perverted by wrong habits of eating. Why are our schools and -churches more interested in the maintenance of a worn-out, traditional -educational system, and an abstract, impractical religion, than in some -of these vital teachings? We look to legislation to cure degenerate -appetites for which we are largely responsible through false education -in home and school and church. Starving ones of earth are deprived -of food when we convert it into strong drink; the process requires -the time and strength of a great army of workers; and transportation -facilities now used for carrying whisky, tobacco, and other body- and -mind-destroying substances, might be used in transporting the foods we -waste. It is estimated that we waste enough in our kitchens to feed ten -million people. "Blessed art thou, O land, when ... thy princes eat in -due season, for strength, and not for drunkenness!" - - -_Some Economies_ - -Dr. Osler has said that "pie north of the Mason and Dixon line, and hot -bread south of it, have done more harm than alcohol." The best breads -contain the whole grain; they are well baked, require considerable -chewing, resist the pressure of the teeth, and save dental bills. -Thorough mastication neutralizes an abnormal appetite. - -Rich pastries, harmful condiments, tea and coffee,--narcotics -recognized as extravagant, harmful, and useless beverages,--are being -discarded for the sake of both health and economy. Remove the cream and -the sugar from tea and coffee, and they have no food value. - -Use the coffee mill to grind wheat, rye, and corn, that you may enjoy -the vitamines, the mineral salts, and other elements often removed by -the manufacturer. - -Many people prominent in social circles are eliminating all lunches -served between regular meals and eaten for merely social purposes. -Such lunches impose a burden on the body and the purse. Wealthy and -influential women are setting a good example by going to market in -person, in order to make intelligent and economical purchases for their -tables, and by carrying their supplies home, in order to save the added -cost of the delivery system. People are beginning to realize that by -such economical methods, they can serve their country, the world, and -themselves. - -Some have thought it necessary to eat from three to five meals a day. -The war is helping them to appreciate a physiological truth taught for -years by a few reformers,--that two meals a day are better even than -three. - -Many countries, for economy's sake, now prohibit the use, for food, -of young and undeveloped animals. They discourage the extensive use -of immature plant foods. The world war is terrible, yet there is some -compensation in the fact that present conditions are making minds more -susceptible to the principles of right living. For years, some earnest -men and women have been teaching that God intended that man should -live on a meatless diet. To-day, not only are nations asking that men -eat less meat, but they are having their meatless days. Because of -the impossibility of securing flesh foods in some countries, millions -of earth's inhabitants have learned that the body can be kept in -splendid condition without the use of animal proteins and fats. No -strong arguments are necessary to convince people that flesh foods are -expensive when it is known that ten pounds of grain suitable for human -food are required to produce in the animal one pound of flesh food. - - -_Meat Substitutes_ - -The high cost of flesh foods is turning attention to meat substitutes. -Proteins and fats of the vegetable world are not only cheaper, but they -are more wholesome than flesh. For example: The soy bean, recently -introduced to the American table, contains, pound for pound, and at -one fifth the cost, almost twice as much available protein and fat as -the best beefsteak. Besides that, it offers the eater a good supply of -starch. - -"We have got to learn to buy wisely, cook wisely, eat wisely, and waste -nothing." The great countries of Europe are utilizing the best talent -of their statesmen and scientists in teaching the people these ideas. -This should be a most impressive lesson to home, to church, and to -school, since these agencies have so far forgotten their mission that -it is necessary for this great war to arouse us. - -Let religious and educational leaders redeem the time. Let them -coöperate with national economists who now are urging the people-- - -To use more home-ground flour and meal. - -To use the natural rice with its vitamines instead of the polished -product. - -To substitute vegetable oils for dairy butter in cooking. - -To have a simpler variety of food at each meal. - -To serve a dessert, when one is deemed necessary, for its food value -and as a part of a balanced ration. - -To bake or boil potatoes in the skins, in order to preserve the mineral -salts. - -To utilize for soups and gravies the water in which vegetables, -macaroni, and rice are boiled. - -To serve only one food of high protein value at a meal. - -To feed to animals nothing that can be utilized by the human body. - -To allow vegetables, grains, and legumes to ripen, that their full food -value may be obtained, and that the expense of canning may be avoided. - -To can or dry all fruits and vegetables that cannot be preserved in any -other way. - -To substitute other cereals for wheat, which can be shipped abroad. - -A wheatless meal every day will drive many to appreciate the value -of other grains, whose use heretofore has been largely perverted. -Corn, rye, barley, and oats are not appreciated as they should be. -They have been used largely in the manufacture of intoxicating drinks -and for feeding animals to procure meat. It has been said that the -Revolutionary War was won by men fed on hasty pudding--in other words, -corn meal mush. Learn to eat bread made from corn, rye, or oats, or a -mixture of these grains. Form the habit of eating these more economical -breads; then continue the practice. Such breads are far superior to the -ordinary denatured white bread. If a dog is fed only white bread, death -will result sooner than if it is fed nothing. - - -_The Call of the Country_ - -Land in Europe that for centuries was used to gratify the abnormal -tastes of plutocrats and the aristocracy, is now being made to produce -wholesome food to meet the world's needs. In America, people are still -deprived of their divine right to a simple home, because millions of -acres of land are held in a similar manner. - -Schools and churches should encourage the cultivation of vacant city -lots. City people may thus learn the secret of intensive farming. It -may give some courage to make a home on a few acres of land and to -raise the food for their own tables. Every turn in a congested center -calls for an outlay of means. Modern methods of living are unnatural -and extravagant. In the city, every article of food costs in proportion -to its distance from the base of supplies. Transportation must be added -to the original cost of production; the jobber, the wholesaler, the -commission merchant, the retailer, the delivery man, and the baker must -all have their profits. - -Get out of the cities; get onto the land! Why not preach this part of -the gospel? Help people to understand that the unnatural appetites and -the desires for artificial food are penalties paid very largely by -those who seek to maintain themselves by their wits. One mighty step -has been taken toward the prevention of waste and in economy's favor -when men learn to earn their bread in the sweat of their face while -tilling the soil. - -Late hours, business worry, nerve-wrecking noises, the hurry, the wear -and tear of living in a crowd, the dust and filth of the city air, -the struggle of competition,--these would be replaced by purer, saner -surroundings if parents settled in some country place where children -are born with a heritage of fresh air, grassy playgrounds, wholesome -daily tasks in the house and out of doors, and are fed in a simple -manner befitting their surroundings. But do not transfer the evils of -the city to some country site. Not much need to urge "the gospel of the -clean plate" to the healthy country child! A good appetite is the best -seasoning for plain food. - - -_Permanent Reforms_ - -The world has been roughly awakened, and forcibly compelled to study -food economy. This upheaval should result in permanent good to every -individual. We have not fully appreciated the fact that our sinful -indulgence and our careless waste of time, money, and food is a -violation of the great commandment, "Thou shalt love thy neighbor as -thyself." By our extravagant ways, multitudes have been robbed of -the necessities of life. But our horizon is broadening. We begin to -understand why we should eat and drink to the glory of God. Provision -is now being made for the bread we save to reach the hungry in distant -parts of the earth. We can now prove that he who gives even a cup of -cold water shall in no wise lose his reward. To-day, as truly as on the -shores of Galilee, the great Master is saying, "Gather up the fragments -that remain, that nothing be lost." And if we enter whole-heartedly -into this food conservation movement, we may expect the blessing of the -Lord to rest so greatly upon the fragments saved that the wide world -will be fed. - -[Illustration: - - © _Underwood, N. Y._ - - _A ten-pound loaf of war bread baked on the old Gettysburg battle - field. This bread keeps in good condition three weeks._] - - - - -[Illustration] - -FOOD ELEMENTS _and_ SIMPLICITY of DIET - -_by E. H. RISLEY, M.D._ - -Chair of Chemistry, College of Medical Evangelists, Loma Linda, -California - - -"Food is any substance that, being taken into the body of animal or -plant, serves, through organic action, to build up normal structure or -supply waste of tissue." - -Food principles or elements are commonly grouped into the following -classes: - - 1. Proteins - 2. Fats - 3. Carbohydrates - 4. Inorganic salts - 5. Vitamines - 6. Water - -A brief discussion of these food elements will help our readers to -select their food supply more intelligently. - - -_Proteins_ - -The first class of food substances mentioned above are of very great -importance to the body. The term "protein" really means, "of first -importance." These compounds are represented by such foods as -the white of egg, lean meat, gluten of wheat, and casein of milk. -Chemically, proteins are very complex, more so than any other class -of food materials. They have in their structure the chemical elements -carbon, hydrogen, oxygen, nitrogen, often sulphur and phosphorus, -and, less commonly, iron. The nitrogenous element seems to be the -most important, since the others mentioned can be obtained from other -classes of food; but as these classes of food cannot take the place of -protein, it seems clear that the nitrogen is the important constituent. - -Most proteins coagulate on heating. An illustration of this property -is the coagulation of the white of an egg when the egg is cooked. The -proteins all undergo decomposition quite easily. This is evidenced by -the ease with which eggs and meat spoil. - -Protein molecules are made up of smaller molecules called amino acids. -These are the "building stones" from which the working tissues of the -body are formed. There are on the average about fifteen different kinds -of these amino acids in the proteins, which are especially valuable in -supplying building material for the tissues of the human body. These -amino acids are united in long chains to form the protein molecule, -and in this respect can be compared to cars in a train. By the work of -digestion, the proteins are broken down into these comparatively simple -building stones, which, when absorbed into the circulation, are used by -the body in building working tissues as they are needed. - -There are a number of classes of proteins; but since the classification -is rather complicated, it will not be given here. To group the various -foods as to their relative amounts of protein is often of interest. For -example, foods very rich in protein, such as the gluten preparations, -lean beef, and white of egg, may be regarded as the first class; a -second class might be formed of those which are moderately high in -protein, such as peas, beans, lentils, and walnuts; a third class -having a moderate amount of protein, represented by the cereals -and breads; and still a fourth class very low in protein, such as -vegetables and fruits. - -Protein is the tissue builder of the body; but the actual amount of -tissue built new each day is very small, therefore the need for a -large supply of protein for this purpose is not apparent. Protein not -only supplies tissue-building material, but it can also supply heat -and energy in a manner similar to the other classes of food elements, -carbohydrate and fat, one ounce of the protein yielding one hundred -sixteen calories of energy. The excess taken in may be used in this -way, as there is no storage of this material in the body. However, to -use this kind of fuel takes more work on the part of the body as a -whole, as the nitrogenous wastes must be eliminated by the kidneys. - -One can see, then, that a certain amount of protein is needed to keep -the tissues in good repair, but that it is better to get most of the -heat and energy from the food elements specially designed for that -purpose; that is, carbohydrate and fat. - -The Chittenden standard of diet gives ten per cent of the total fuel -value in the form of protein. On the basis of two thousand five hundred -total calories a day, two hundred fifty calories of protein would -be required. This is equal to two and one seventh ounces actual dry -protein. This amount is thought by some to be low, but experimental -evidence seems clearly to prove its adequacy in keeping up nutrition. - - -_Fats_ - -The second group of food elements in our classification are substances -having a greasy feeling and taste. They are lighter than water, leave -a grease spot upon paper, are insoluble in water, and soluble in such -chemicals as gasoline and ether. - -Fats have in their molecules the chemical elements carbon, hydrogen, -and oxygen. These elements are put together into two groups, -or compounds, glycerin and fatty acids, which, when chemically -united, form a fat. When fats are exposed to the open air, and thus -contaminated with bacteria, they are likely to become rancid; that is, -some of the glycerin and fatty acids are set free from each other. -If butter is the fat so decomposed, it becomes very disagreeable, on -account of the volatile butyric acid that is set free. - -Fatty bodies are usually grouped under a general heading called lipins, -but the consideration of the other classes is not essential in this -study. - -The vegetable kingdom offers a large list of products containing fats, -many of which are suitable for food. Following are a few examples, with -the percentage of fat in each case: coconuts, sixty-eight per cent; -olives, fifty-six per cent; peanuts, forty-one per cent; cotton seed, -twenty per cent; oatmeal, six per cent; corn, four per cent. - -The animal kingdom is also rich in fat products, illustrated by the -following substances used as foods: butter, eighty-five per cent; -bacon, sixty-five per cent; cheese, thirty per cent; eggs, eleven per -cent; cow's milk, four per cent. - -The function of fat in the body is to yield heat and energy primarily. -Each ounce of fat yields two hundred sixty-four calories of heat, -making the group two and one fourth times as active as either protein -or carbohydrate in this respect. - -Fats ordinarily supply from twenty-five to thirty per cent of the total -calories of a well balanced dietary. On the basis of two thousand five -hundred total calories a day, about seven hundred fifty should be fat. -At two hundred sixty-four calories to an ounce, we have about three -ounces as our daily need of this food element. - -Fats are also stored in the body as a reserve of energy. Every one has -more or less of this sort of reserve, unless he has been starving for -some time, or is suffering from a wasting disease. This reserve of fat -also acts as a protection, and gives shape and symmetry to the body. - -Recently methods have been devised for changing the unstable vegetable -oils into stable, lardlike, solid fats. This process is called -hydrogenation, so named because the process is really one of adding -hydrogen until the fat becomes saturated and less likely to undergo -decomposition into fatty acid and glycerin. The fats thus formed seem -to be equal to the animal fats so far as digestion and utilization are -concerned, and hence are of considerable economic value at the present -time. - -Certain fats, including those of butter and milk, are rich in the -so-called vitamines, and have been shown, by recent experiments upon -animals, to be efficient growth stimulants. - - -_Carbohydrates_ - -The carbohydrates are made up of the chemical elements carbon, -hydrogen, and oxygen. By noticing the name, one readily sees that the -first part stands for the carbon. The latter half, "hydrate," indicates -that water might be present; and in fact, nearly all of these bodies -have hydrogen and oxygen present in the proportion to form water, that -is, two parts hydrogen to one of oxygen. Carbohydrates ordinarily make -up about sixty to sixty-five per cent of the total number of calories -of our diet. Most carbohydrates, when pure, are either white powders -or white crystalline solids. Many of them are sweet to the taste. The -starches and the celluloses are not soluble in cold water, but the -sugars are readily soluble. - -The classification of the carbohydrates is comparatively simple; and -part of it is given here, as it will help in our discussion of the -properties of the group: - - / 1. Cellulose - / 1. Starch Group | 2. Starch - | \ 3. Dextrin - | / 1. Cane Sugar - Carbohydrates | 2. Cane Sugar Group | 2. Malt Sugar - | \ 3. Milk Sugar - | / 1. Glucose - \ 3. Glucose Group | 2. Levulose - \ 3. Invert Sugar - -_Cellulose_ is the coarse woody fiber found in the stems of all plants -and in the outer coating of the various grains. Unless cellulose is -very young and tender, it is not digested by the human digestive -system. However, some forms of it are of value, as they give bulk -to the food residue in the digestive tract, and thus stimulate the -activity of the intestinal muscle. In this way, cellulose acts as a -natural laxative, and in some cases is a very desirable substance to -have in the food eaten. The bran of wheat and other cereals is an -especially valuable form to use. - -_Starch_ is found in all cereals, in many vegetables, in some fruits, -and in nuts. It occurs in these different foods in the form of a white, -granular substance. The granules have characteristic forms for the -different grains, fruits, etc., which can be recognized by the aid of -the microscope. Raw starch is insoluble in cold water; hence to be most -readily digested, it should be cooked. The cooking process ruptures the -granules, and makes the starch itself partially soluble; and in this -form, it is more easily attacked by the digestive juices. - -_Dextrin_ is formed by heating starch to about 350° F., as in an oven. -This degree of heat changes the starch chemically to dextrin. In this -dextrin form, it is soluble, and is in reality one step along in the -process of digestion. - - -TABLE A--CEREALS AND LEGUMES - - A. Per cent Water - B. Per cent Protein - C. Per cent Fat - D. Per cent Carbohydrate - E. Per cent Ash - F. Calories per oz. Protein - G. Calories per oz. Fat - H. Calories per oz. Carbohydrate - I. Calories per oz. Total - - ----------------------------------------------------------------------- - FOOD A B C D E F G H I - ----------------------------------------------------------------------- - Beans, baked 68.9 6.9 2.5 19.6 2.1 8.0 6.6 22.7 37.3 - - Bread, white 35.3 9.2 1.3 53.1 1.1 10.7 3.4 61.6 75.7 - - Bread, whole wheat 38.4 9.7 .9 49.7 1.3 11.3 2.4 57.7 71.4 - - Corn bread 38.9 7.9 4.7 46.3 2.2 9.2 12.4 53.7 75.3 - - Corn flakes 8.5 9.3 .5 78.7 2.6 10.8 1.3 91.3 103.4 - - Hominy, cooked 79.3 2.2 .2 17.8 .5 2.6 .5 20.6 23.7 - - Macaroni, cooked 78.4 3.0 1.5 15.8 1.3 3.5 4.0 18.3 25.8 - - Oatmeal, boiled 84.5 2.8 .5 11.5 .7 3.2 1.3 13.3 17.8 - - Peas, green, cooked 73.8 6.7 3.4 14.6 1.5 7.8 9.0 16.9 33.7 - - Rice, boiled 72.5 2.8 .1 24.4 .2 3.2 .3 28.3 31.8 - ----------------------------------------------------------------------- - - -TABLE B--FRUITS - - A. Per cent Water - B. Per cent Protein - C. Per cent Fat - D. Per cent Carbohydrate - E. Per cent Ash - F. Calories per oz. Protein - G. Calories per oz. Fat - H. Calories per oz. Carbohydrate - I. Calories per oz. Total - - ----------------------------------------------------------------------- - FOOD A B C D E F G H I - ----------------------------------------------------------------------- - Apples 84.6 .4 .5 14.2 .3 .5 1.3 16.5 18.3 - - Bananas 75.3 1.3 .6 22.0 .8 1.5 1.6 25.6 28.7 - - Blackberries 86.3 1.3 1.0 10.9 .5 1.5 2.6 12.6 16.7 - - Dates 15.4 2.1 2.8 78.4 1.3 2.4 7.4 90.9 100.7 - - Figs 18.8 4.3 .3 74.2 2.4 5.0 .8 86.1 91.9 - - Grapes 77.4 1.3 1.6 19.2 .5 1.5 4.2 22.3 28.0 - - Oranges 86.9 .8 .2 11.6 .5 .9 .5 13.5 14.9 - - Peaches 89.4 .7 .1 9.4 .4 .8 .3 10.9 12.0 - - Raisins 14.6 2.6 3.3 76.1 3.4 3.0 8.7 88.3 100.0 - - Strawberries 90.4 1.0 .6 7.4 .6 1.2 1.6 8.6 11.4 - ----------------------------------------------------------------------- - - -TABLE C--NUTS - - A. Per cent Water - B. Per cent Protein - C. Per cent Fat - D. Per cent Carbohydrate - E. Per cent Ash - F. Calories per oz. Protein - G. Calories per oz. Fat - H. Calories per oz. Carbohydrate - I. Calories per oz. Total - - ----------------------------------------------------------------------- - FOOD A B C D E F G H I - ----------------------------------------------------------------------- - Almonds 4.8 21.0 54.9 17.4 2.0 24.4 144.9 20.2 189.5 - - Brazil nuts 5.3 17.0 66.8 7.0 3.9 19.7 176.4 8.1 204.2 - - Chestnuts 5.9 10.7 7.0 74.2 2.2 12.4 18.5 86.1 117.0 - - Coconuts 14.1 5.7 50.6 27.9 1.7 6.5 133.6 32.4 172.5 - - Hickory nuts 3.7 15.4 67.4 11.4 2.1 17.9 177.9 13.2 209.0 - - Peanuts 9.2 25.8 38.6 24.4 2.0 29.9 101.9 28.3 160.1 - - Pecans 3.0 11.0 71.2 13.3 1.5 12.8 188.0 15.4 216.2 - - Pine nuts 6.4 33.9 49.4 6.9 3.4 39.3 130.4 8.0 177.7 - - Walnuts, black 2.5 27.6 56.3 11.7 1.9 32.0 149.6 13.6 195.2 - - Walnuts, English 2.5 16.6 63.4 16.1 1.4 19.3 167.4 18.7 205.4 - ----------------------------------------------------------------------- - - -TABLE D--VEGETABLES - - A. Per cent Water - B. Per cent Protein - C. Per cent Fat - D. Per cent Carbohydrate - E. Per cent Ash - F. Calories per oz. Protein - G. Calories per oz. Fat - H. Calories per oz. Carbohydrate - I. Calories per oz. Total - - ----------------------------------------------------------------------- - FOOD A B C D E F G H I - ----------------------------------------------------------------------- - Asparagus, cooked 91.6 2.1 3.3 2.2 .8 2.4 8.7 2.6 13.7 - - Beets, cooked 88.6 2.3 .1 7.4 1.6 2.7 .3 8.6 11.6 - - Cabbage 91.5 1.6 .3 5.6 1.0 1.9 .8 6.5 9.2 - - Carrots 88.2 1.1 .4 9.3 1.0 1.3 1.1 10.8 13.2 - - Lettuce 94.7 1.2 .3 2.9 .9 1.4 .8 7.7 9.9 - - Onions 87.6 1.6 .3 9.9 .6 1.9 .8 11.5 14.2 - - Potatoes, boiled 75.5 2.5 .1 20.9 1.0 2.9 .3 24.2 27.4 - - Spinach, cooked 89.8 2.1 4.1 2.6 1.4 2.4 4.8 3.0 10.2 - - Tomatoes 94.3 .9 .4 3.9 .5 1.0 1.1 4.5 6.6 - - Turnips 89.6 1.3 .2 8.1 .8 1.5 .5 9.4 11.4 - ----------------------------------------------------------------------- - - -TABLE E--MISCELLANEOUS FOODS - - A. Per cent Water - B. Per cent Protein - C. Per cent Fat - D. Per cent Carbohydrate - E. Per cent Ash - F. Calories per oz. Protein - G. Calories per oz. Fat - H. Calories per oz. Carbohydrate - I. Calories per oz. Total - - ----------------------------------------------------------------------- - FOOD A B C D E F G H I - ----------------------------------------------------------------------- - Butter 11.0 1.0 85.0 3.0 1.2 224.4 225.6 - - Cane sugar 100.0 116.0 116.0 - - Cream 74.0 2.5 18.5 4.5 .5 2.9 48.8 5.2 56.9 - - Cottage cheese 72.0 20.9 1.0 4.3 1.8 24.2 2.6 5.0 31.8 - - Eggs 73.7 13.4 10.5 1.0 15.5 27.7 43.2 - - Honey 18.2 .4 81.2 .2 .5 94.2 94.7 - - Milk 87.0 3.3 4.0 5.0 .7 3.8 10.6 5.8 20.2 - - Milk, condensed 68.2 9.6 9.3 11.2 1.7 11.1 24.6 13.0 48.7 - - Milk, skimmed 90.5 3.4 .3 5.1 .7 3.9 .8 5.9 10.6 - - Olives, ripe 64.7 1.7 25.0 4.3 3.4 2.0 66.0 5.0 73.0 - ----------------------------------------------------------------------- - -Thoroughly toasted bread is quite well dextrinized. It is more easily -digested, has a sweeter taste than ordinary bread, and in some cases, -is more desirable. - - -_Sugar Group_ - -_Cane sugar_ is probably the most important member of the sugar -groups. It is obtained from the sugar cane and the sugar beet, the two -forms being identical chemically. It can be obtained in a high state -of purity, often up to ninety-nine and eight tenths per cent. The -English-speaking races use the largest amount of this sugar, in some -countries averaging as high as eighty-five pounds per capita a year. -Cane sugar is white, crystalline, soluble in water, and has a very -sweet taste. - -_Malt sugar_ is obtained from grains, such as barley or wheat, by -allowing them to sprout. During the sprouting process, there is -developed in the grain a ferment that is capable of changing starch to -malt sugar. After the malt diastase, as the ferment is called, has had -a chance to convert the starch to malt sugar, the sugar is extracted -with water, and the resulting solution evaporated to a sirup. This -sirup can be evaporated further and the malt sugar or maltose taken out -as a solid; but it is usually used in the form of a sirup. This maltose -is a natural product to the body, as it is formed by the saliva and the -pancreatic juice when they act upon starch. - -_Milk sugar_ is found to the extent of about five per cent in cow's -milk. It is obtained as a by-product in the manufacture of cheese. The -whey, or watery fluid left after the removal of the curd, is evaporated -and purified until a fine, white, rather gritty powder, or in some -cases a crystalline solid, is obtained. This milk sugar, or lactose, -is soluble in water, and has a fairly sweet taste. Lactose is one of -the essential food elements for the normal growth of a child or a young -animal. Hence one can see why children cannot be reared easily without -milk. - -_Glucose_ is the most important sugar in the third group of -carbohydrates as given above. It is found naturally in many fruits, -and is here called grape sugar. It is the normal sugar of human blood, -and in this connection, is usually called dextrose. Glucose is made -commercially by boiling starch, most frequently cornstarch, in water, -to which sulphuric acid has been added up to one to one and one half -per cent. After sufficient boiling, the acid is neutralized with lime, -and the sugar separated by chemical methods. If the process is carried -out carefully, and reasonably pure reagents are used in the process, -the result will be a sirup of fair purity and one of value as a food. -Impure and poorly made samples of glucose have given this otherwise -wholesome sugar a bad name. - -Glucose can also be obtained in solid form by continuing the process -of purification a few steps beyond the sirup stage. But let it not be -forgotten that any of the sugars, taken in large amounts, may overload -the digestive system and the liver, and hence they should be used in -reasonable amounts. - -_Levulose_, called also fruit sugar, is found in some of the sweet -fruits and in bees' honey. The chief sugar of honey is called invert -sugar, and is really made up of equal parts of dextrose and levulose. -It is present up to seventy-five per cent in good samples of honey. -These sugars, properly used, are excellent foods. - - -_Importance of Carbohydrates_ - -The carbohydrates are our chief source of heat and energy, and as -previously stated, furnish sixty to sixty-five per cent of the total -fuel value of our food. Each ounce of pure carbohydrate yields one -hundred sixteen calories of heat when burned. In caloric yield, they -are equal to the proteins gram for gram, but yield less than one half -that of the fats. If two thousand five hundred calories are again taken -as our standard, then sixty per cent would make one thousand five -hundred calories to be furnished by the carbohydrates. At one hundred -sixteen calories an ounce, we find that it would require thirteen -ounces of pure carbohydrate a day to balance this part of our diet. - - -_Other Essential Elements_ - -The inorganic salts or ash of food are just as essential to the body -as the other groups of food elements. These essential salts consist -of the most common chemical elements, such as soda, potash, lime, -magnesia, iron, phosphorus, sulphur, etc. One might expect to find -some rare elements in a piece of mechanism as complicated as the human -body, but such is not the case. The body salts are of the most common -kinds. These salts are found in proper amounts in foods as produced by -nature. We cannot take these salts as they are found in the chemical -laboratory and use them to good advantage, but we should make sure that -we are taking foods that will supply them in the proper amounts. Our -best sources of supply are the grains, the fruits, and the vegetables. -It is interesting to note that these mineral elements are generally -found most abundantly, in the grains at least, in or near the outer -coating, and that our high-grade flours are partially robbed of them -when the bran and the middlings are removed. The same seems to be true -of potatoes. In peeling, a large part of these salts is removed, and -thus the real value of this splendid food product is lessened. This is -one of the strong arguments for the use of whole wheat flours and other -whole grain products. These inorganic salts are needed in the body -to keep the various tissues up to their normal in composition. For -example, the blood constantly needs some iron to build the red cells. -Though the actual amount needed is very small, yet that small amount is -exceedingly important to have at hand. - -As some of these salts are constantly being eliminated from the body, -there must be a constant supply to keep the tissues in equilibrium. - - -_Vitamines_ - -Vitamines are elsewhere considered in this booklet, hence only a very -brief summary here. The chemistry of these products is very little -understood at present. They were so named by Funk because of their -nitrogen content and similarity to ammonia, the name really meaning -_vital ammonias_. The term "vital" carries with it the idea of their -importance to life. Some persons have questioned this name; but up to -the present, it seems to be the best suggested. - -The importance of the vitamines in nutrition has been very clearly -demonstrated in experiments upon animals, and these experiments have -been repeated a sufficient number of times to be conclusive. Animals -have been fed upon pure protein, fat, carbohydrate, and salts, but with -vitamine removed or destroyed; and although receiving calories enough, -they fail to keep up their nutrition. With a simple change of dietary -to include a small amount of food containing the vitamine, without any -change in the total calories eaten, their nutrition improves quickly, -and they come back to a normal state. - -Foods rich in vitamine are represented by milk, fresh vegetables, fresh -fruits, and whole grain products. Foods poor in these substances are -represented by sterilized and preserved milks, dried fruits, dried -vegetables, white flour, and polished rice. - -Vitamines are reduced or lost by the following processes in the -preparation of foods: taking off the coating of grain, overheating, -washing out in cooking, and drying. - - -_Importance of Water_ - -Water, although not a food in the sense of yielding fuel value to the -body, is a most important agent in all the various chemical processes -taking place in the tissues. - -Water is the universal solvent; and because of this property, it -carries both food and waste to and from the tissues. The average person -needs from three to five quarts a day, a part of which is taken as a -portion of the food eaten. This leaves from three to five pints to be -taken as a drink. Good drinking water should be colorless, odorless, -and of an agreeable taste; should be free from organic matter, -poisonous metals, and the bacteria of disease; and should be low in -nonpoisonous mineral salts--that is, should be reasonably soft. - -There are three common classes of water that are used for drinking -purposes; namely, rain water, surface water, and ground water. Rain -water is the purest if properly collected. Surface water--water from -lakes, streams, etc.--is most likely to be contaminated with organic -matter and bacteria. Ground water--that is, water from springs and -wells--is likely to be the hardest, but is usually free from bacteria -of disease unless there is some contamination from the surface. To take -a fairly good quantity of water between meals is better than to drink -too freely at the meal hour. - -Great care should be taken in selecting the supply of drinking water, -as when contaminated, it is a very fruitful means for the transmission -of diseases, particularly such diseases as typhoid fever. If not -certain of the purity of a water supply, one can be sure to destroy -all the disease-producing bacteria by boiling the water for a few -minutes, then cooling, and drinking as usual. - - -_Simple Dietetic Principles_ - - 1. Food should be pleasant to the sight and the taste. - - 2. Eat slowly. Masticate thoroughly. - - 3. Do not wash down your food with water or any kind of beverage. - - 4. Cheerfulness is an important aid to digestion. The mind should be - free from care, and the surroundings pleasant. - - 5. Avoid overeating. - - 6. There should be between five and six hours' interval between - meals, and no food should be taken during this interval. - - 7. Make your list of foods balance up with about ten per cent - protein, twenty-five to thirty per cent fat, and sixty to sixty-five - per cent carbohydrate. - - 8. Eat few kinds of food at a meal, but vary the menu from day to - day. - - 9. Food should be properly cooked to get the best results. - - 10. Do not eat late at night. The evening meal should be the lightest. - - 11. Eat green vegetables frequently in season. - - 12. Fresh fruits are very helpful in the diet. - - 13. Combine fruits, grains, and nuts. - - 14. Fruits and coarse vegetables are not a good combination. - - 15. It is better not to take large quantities of cane sugar and milk - together. - - 16. Do not eat rich and complicated mixtures of food. - - 17. Flesh meats are expensive, they make the protein high, and are - second-hand foods. Their place may easily be supplied by other foods. - - 18. Avoid excessive amounts of salt. - - 19. Do not use pepper or other irritating condiments and spices in - seasoning your food. - - 20. Tea and coffee are not foods, and should be entirely dispensed - with. - - 21. Alcohol is a poison, and should be entirely eliminated from the - menu. - - - - -[Illustration] - -Necessary Knowledge to Careful Planning - - -To thousands of home-keepers the requirements are new: a correct -knowledge of proteids, of carbohydrates, of calories is unfamiliar -to them. They cannot grasp what is asked of them, in a day or a week -or a month. Suddenly has housekeeping been transformed from a daily -round to a science and a business.... It all calls for intelligent -study and the most careful planning. It is not a small "bit," it is a -full-sized job: never has the American woman faced a bigger job. As she -does it or fails of doing it, will this great country win or lose the -war.--_Ladies' Home Journal._ - - - - -[Illustration] - - VITAMINES _and_ CALORIES - - _by_ - _D. D. COMSTOCK, M.D._ - - for years Medical Superintendent of Glendale - Sanitarium, Glendale, California - - -The body is a machine, intricate, complicated, "fearfully and -wonderfully" constructed. In one way, it is simple in its operations; -but in another, so ultrascientific in the detail of its automatic -control, and so deep in the mysteries of its chemical processes, that -the investigation of ages has not been able to fathom its greater -scientific depths, and bring to the surface a knowledge of its ultimate -structure and its wonderful workings. The Master Designer of the living -machine so adjusted its mechanism that in its original environment and -relationship, its care would be easy, and the laws of its preservation -few and exceedingly simple. - -Like most machines, the human machine requires the impartation of -energy. Similarly, also, this is supplied by the combustion of certain -carbonaceous substances. It needs constant repair. These and its other -needs are all furnished in the daily food supply. - -The life of this machine can be greatly lengthened by intelligent care, -or shortened by neglect and abuse. Its efficiency may be similarly -affected. While one cannot hear the pounding of the engine or the -rattling of the machinery, yet the machine is damaged if run under too -high a pressure and at too great speed. - -There are seven classes of the essential elemental food -substances,--proteins, fats, carbohydrates, vitamines, salts, -cellulose, and water. The ideal diet is one in which these seven -elements are regularly supplied to the body in the amounts required -to meet its daily needs. A person living close to nature, receiving -his food first-handed, direct from nature's health food factory, and -eating it with only the cooking and seasoning necessary, and with a -reasonable variety, would probably find his diet sufficient, and the -elements in about the proper proportions; and with an honest appetite, -steadied by a little temperate-in-all-things ballast, he probably -would not go far astray as to the proper amounts. But unfortunately, -the average individual is not living close to nature. Much that is -artificial has come in. Our appetites are capricious, deceitful, and -unreasonable. Our foods come to us processed, cartonned, and tinned, -often embalmed, devitalized, or adulterated. They are often served to -us so disguised that we cannot tell whether their nutritive substance -has been concentrated or diluted, or indeed whether or not the body -will recognize it as having any nutritive value at all, despite its -pleasing flavor. Therefore, in order that the ideal may be approximated -to a reasonable and practical degree, we must have some knowledge not -only of the needs of the body, but also of these food elements, and how -their values may be estimated in the various food substances. - -The foods that enter into the make-up of the body and supply its heat -and energy are three,--protein, fat, and carbohydrate. While the salts -to a certain extent enter into the body structure, they have but little -to do with heat and energy production. The remaining food classes are -adjuncts, their use being simply to make possible the utilization, -by the body, of the tissue and fuel foods. The cellulose assists -mechanically in digestion; the water furnishes the necessary fluid; and -the vitamines provide the battery, as it were, which sets the whole -apparatus in motion. - - -_The Heat Unit_ - -Of the many persons who, for economical or hygienic reasons, have tried -to adjust their diet better, some have undertaken the task without a -fundamental knowledge of the physiological and caloric value of foods, -their composition, or the nutritional needs of the body, and have done -themselves more harm than good. It is possible for us to measure the -value of our foods, and to express it in terms of heat units; and with -a knowledge of the bodily needs, we may supply ourselves with foods in -approximately the amounts needed, and in the best combinations. Food -oxidized in the body produces the same amount of heat as that burned -outside the body, and the instrument by which the heat value of any -substance is determined is called a calorimeter. The unit of measure of -heat is called the calorie or heat unit. - -The calorimeter consists of a double chamber, the outer one containing -a given quantity of water. The inner chamber is thus surrounded by a -water jacket. In it is placed a definite amount of pure, water-free -food to be tested; for example, an ounce of sugar. By means of an -electric connection, the sugar is ignited and burned, and the heat -produced thereby is imparted to the water in the outer chamber. When -the process is complete, the difference in the temperature of the water -is noted, and the amount of heat generated is computed. The calorie -is the amount of heat necessary to raise the temperature of one pound -of water four degrees F., or one kilogram one degree C. In this way, -the heat values of pure protein, fat, starch, and sugar have been -determined. In the laboratories of the United States government, the -composition and caloric value of practically every food substance known -has been worked out. Any person can have access to these tables of food -values by applying to the government, or by purchasing from almost any -bookstore any one of the several books on food values, that are on the -market. (See pages 23-27 of this book.) - -The heat value of a gram of pure, water-free protein--for example, the -casein of milk, egg albumen, or fiber of meat--is a trifle more than -four calories. That of pure starch or sugar is also four calories. -Fat is more than double this value, one gram yielding nine and three -tenths calories. Since an ounce equals about thirty grams, the number -of calories to an ounce is determined by multiplying the above figures -by thirty. Different kinds of food vary greatly in the proportion of -the food elements and also of the water and cellulose they contain. -(Cellulose has no fuel value in the human body.) We therefore find -a great variation as to their caloric values also. For example, one -heaping tablespoonful of home-baked beans will weigh about fifty grams, -thirty of which is water and cellulose. Its total caloric value is one -hundred, divided among protein fifteen, fat forty (the fat has largely -been added), and carbohydrate forty-five. Contrast with this the same -quantity of mashed turnips. One heaping tablespoonful will weigh about -seventy grams, of which sixty-five is water and cellulose. Its total -fuel value is three calories. - -By a little study, one may very readily become familiar with the -approximate values of the more common foods, and be able to arrive at -some conclusion in regard to the correctness of one's daily food ration -as to amount and proportions. Many would be surprised to see how far -short their diet comes of the ideal. - -It is easy to remember that an ordinary slice of bread--about three and -one half inches square--contains approximately one hundred calories; an -average egg, sixty-five; a glass of milk, one hundred fifty; an average -potato, one hundred twenty-five; a tablespoonful of gravity cream, -fifty; the usual serving of cooked cereal, seventy-five to one hundred; -vegetables, except potatoes, an ordinary serving, twenty-five to fifty, -depending on the amount of fat or milk added as seasoning; legumes, -average serving, one hundred to one hundred fifty. Desserts are usually -high in value, ranging from one hundred twenty-five calories in the -usual serving of simple custard or junket to three hundred fifty or -more in the usual one sixth of some pies, or the ordinary piece of cake. - -Housewives who wish to go into the question of foods thoroughly, and -combine the science with the art of cookery, may arrange a table of the -staples and raw food that ordinarily enter into their various recipes, -somewhat after the following, the items of which have been taken at -random from such a list or table already prepared and in use: - - A. _Food_ - B. _Measure_ - C. _Weight_ - D. _Protein_ - E. _Fat_ - F. _Carbohydrate_ - G. _Total_ - - A B C D E F G - - Flour 1 cup 5 oz. 80 25 419 524 - Eggs, average each 1½ oz. 23 40 0 63 - Milk, whole 1 cup 8 oz. 30 88 46 164 - Sugar, granulated 1 cup 7½ oz. 0 0 840 840 - Butter 1 cup 8 oz. 0 1,744 0 1,744 - Butter 1 tablespoon ½ oz. 0 109 0 109 - -If the housewife desires to know the food value of a cake, for instance, -that she is about to bake, whose recipe calls for two cups flour, one -and one half cups sugar, one half cup butter, four eggs, she can very -easily find out by consulting her table; as: - - A. _Protein_ - B. _Fat_ - C. _Carbohydrate_ - D. _Total_ - - - A B C D - - 2 cups flour = 160 50 838 1,048 - 1½ cups sugar = 0 0 1,260 1,260 - ½ cup butter = 0 872 0 872 - 4 eggs = 92 160 0 252 - ------------------------------ - Totals 252 1,082 2,098 3,432 - -If the cake is cut into twelve servings, the value of each may be -determined by dividing each of these sums by twelve. Thus each piece -will represent in value, protein, twenty-one calories; fat, ninety -calories; carbohydrate, one hundred seventy-five calories; total, two -hundred eighty-six calories. - -The number of calories needed by the individual varies with height, -age, sex, climate, and state of muscular activity; but for the average -person, two thousand calories daily may be taken as a working basis. -If one is engaged in active muscular labor, the requirement may be -three thousand or more. Many persons of sedentary habits do better -on less than two thousand. Other things being equal, men need about -ten per cent more than women. Children need about ten per cent more -than adults. An obese individual, or one suffering from the results -of imperfect oxidation, as manifested in rheumatism, neuralgia, and -myalgia, may do well for a time on as low an allowance as one thousand -one hundred to one thousand two hundred food units daily, experiencing -marked relief from symptoms, and if obese, a reduction in weight of -from one to four pounds a week. - -It should be kept in mind that the amount of protein needed is quite -constant, and does not vary with one's state of activity, as does the -demand for the fats and the carbohydrates. From two hundred to two -hundred fifty calories of this element are needed daily, even though -the total ration be low. If one does well on the low ration suggested -above, the protein should not be lowered proportionately, as would be -the tendency. This is the repair substance, which the body, not being -able to store up, must have supplied to it in regular daily amounts. - -Excess in eating is often due to the use of certain concentrated foods. -A teaspoonful of olive oil contains forty calories; the ordinary pat -of butter (one fourth ounce), fifty calories; a heaping teaspoonful -of sugar, forty calories; one English walnut, thirty-three calories; -a fair sized olive, twenty calories. While these are good foods, they -should be eaten with due regard for their high energy value, that -the proper food balance be not disturbed. After eating a good square -meal, the average individual calls for the dessert, which, with its -accompaniments, actually constitutes a second meal; as, for example, a -serving of pie, three hundred fifty calories; its cheese accompaniment, -another one hundred calories; a few stuffed dates, another one hundred -calories; a few nuts and raisins and a cup of chocolate bringing the -total value of this second meal forced upon the body up to seven -hundred or eight hundred calories. - -Vegetables of themselves are low in caloric value, their importance -being due to the cellulose, salts, and vitamines they contain. But -they are usually prepared with so much butter or cream that as served -they have a high caloric value in fat. Lean meat is practically pure -protein, and the tendency of the meat eater is to get an excess of -this element. The vegetarian often goes to the other extreme, his -diet showing a deficiency in protein, with an excess of fats and -carbohydrates. That the protein balance be kept normal is an important -matter, for a person may at one and the same time be suffering from the -results of a deficient diet and also from the effects of overeating. -The protein needed daily is from ten to thirteen per cent of the total -ration. If the total daily ration is but one thousand five hundred -calories, the protein should still be two hundred calories, and -therefore thirteen per cent of the total. Thus if a person is living -on foods containing less than ten per cent, there is danger of not -getting enough of this important element. Much of the food eaten is -less than ten per cent protein, because of the addition to it of fat -and sugar in large amounts. - -So-called meat substitutes should be high in the percentage of protein, -in order to make up for the butter, sugar, oils, olives, desserts, -fruits, and other very low protein foods that enter so largely into -one's dietary. The question has been asked, Why object to the addition -of fat to a meat substance, since it does not actually reduce the -quantity of protein, though it does relatively? In reply, it may be -said that the relative reduction makes necessary an excess of the -nonnitrogenous foods, to get enough protein; and even though one's -capacity should receive it comfortably, still the objection to the -excess aliment remains. - -A study of food composition and values will enable the housewife so to -plan her meals that the various elements may be served to her family -in the proper proportions. A knowledge of calories, and an intelligent -application of the principles involved in these questions of nutrition, -will enable any housewife to reduce the cost of feeding her family -from twenty-five to fifty per cent, which would be worth while from -an economical standpoint, not to mention the advantage to be realized -healthwise. - - -_Vitamines_ - -Says Lusk, "It has thus far been shown that nutrition means fuel for -the machinery, new parts with which to repair the machine, and minute -quantities of vitamines, which produce a harmonious interaction between -the materials in the food and their host." - -In the words of another investigator, "The study of dietetics from -the standpoint of the vitamines has only just begun." Sufficient has -been learned and demonstrated about them, however, to show that they -play a most important part in nutrition and in vital tissue processes. -Since they are so little understood, a complete definition is not yet -possible. The pure vitamine, it seems, cannot be isolated, so their -exact chemical nature is not known. The chemical process necessary to -free it is no sooner begun than the vitamine is apparently decomposed, -and all trace of it is lost. One is reminded of the efforts of some -early investigators to submit living protoplasm to a chemical analysis, -they hoping thereby to reveal the mysteries of physical life itself; -but at the first intrusion, this subtle something flees, taking its -secrets with it, and leaving us only the empty shell of dead protein -matter. While the activities and manifestations of life are seen on -every hand in animal and plant, we are but little the wiser as to what -life really is. - -Vitamines seem to stand closely related to the living process in the -tissue cells. Some investigators have thought them to be the mother -substances of the various bodily ferments and internal secretions, -any disturbance of which produces serious constitutional troubles. -Therefore the continuous use of a diet lacking in any of these mother -substances would of necessity lead to a deficiency of these absolutely -essential vital secretions and ferments. - - -_Vitamines and Disease_ - -Years were spent in investigation before it was found out that -beriberi, a disease of the Orient, could be cured and prevented by the -addition, to the diet, of certain nutritive elements in the covering -of the rice, that are ordinarily removed in the polishing process, -and thrown away. Just what these nutritive elements were, was not -understood; but the fact remained that a diet of polished rice resulted -in symptoms of beriberi, while a diet of the unpolished grain was -sufficient to prevent any manifestations of the disease. In Java, -where the people lived largely on whole rice, beriberi was unknown. -For years, the fact had been recognized, that sailors living on canned -and preserved foods sooner or later developed scurvy, which could -be quickly cured by an addition of fresh vegetables or the juice of -fruits, especially lemons and oranges, to the diet. In 1535, when all -but three of Cartier's one hundred ten sailors had scurvy, he cured -them all by giving them a decoction of fresh pine needles. Babies fed -on Pasteurized milk often develop infantile scurvy. - - -_Convincing Experiments_ - -Vitamines are made only in nature's laboratory. The body cannot make -them, therefore mother's milk is deficient in vitamine if her diet is. -This is demonstrated in a decided way in the Philippine Islands, where -the diet is deficient in the vitamine preventing beriberi. Among the -Filipinos, one half the deaths take place before the end of the first -year of age; and in these infants, one half the deaths are due to -beriberi. Pellagra, a disease of obscure ætiology, or cause, manifests -itself principally among a class of people who live on a monotonous -diet of corn bread, bacon, soda biscuit, and sirup. Some authorities -are quite convinced that it is a "deficiency" disease. Also rickets, -eczema, pyorrhea, and a number of other diseases of obscure cause -are beginning to be regarded as being, in part at least, deficiency -diseases. A predisposition to tuberculosis and other infections may -be of similar cause. There are probably a number, possibly many, -of these vitamine substances. At least two have been quite fully -demonstrated,--the one preventing scurvy, and the one preventing -beriberi. - -The experiments of Cosimir Funk, a Russian, are convincing. He was -able to produce experimental beriberi in pigeons by feeding them for -three weeks on polished rice, then readily to cure them of the disease -by feeding the polishings from the same rice, showing that in the -rice polishings are certain elements absolutely essential to life. He -finally isolated what appeared to be this substance, one pound of the -polishings yielding about three grains of the material. Injecting under -the skin of pigeons dying of beriberi one third of a grain of this -crystalline substance, he was able not only to make them perfectly well -in a few hours, but to keep them in health for three weeks with but the -one dose, even though they were continued on a diet of polished rice. -Funk named this wonderful life-giving substance vitamine, because its -effects were life-giving, and chemically it seemed to belong to the -amines. - - -_Where Found_ - -Vitamines are found in plants, and especially in their seeds. Fresh -meat and raw milk contain them, although animals seem incapable -of making them. In summer, milk is richer in them than in winter, -because of the difference in feed for the cattle. They are contained -also in yolks of eggs, whole grains, potatoes, carrots, beans, peas, -lentils--in fact, practically all green garden vegetables, and fruit. -In the grains, they are found in the dark layer near the outer surface -or branny layer, and in the germ. In potatoes and other vegetables, -they lie immediately under the skin. Yeast bread contains more than -baking powder breads. - -Vitamines are lost by the processing of grains; that is, by the removal -of the outer layers, which contain most of these substances. Hence the -whole grain should be included in the flour. They are also destroyed by -the subjection of foods to too high a temperature. It is therefore best -to cook cereals at a low temperature, as in a fireless cooker. The -vitamines are sacrificed in the drying of foods, and in the paring of -vegetables. If potatoes are boiled, there is great advantage in boiling -them in their "jackets," in which case the vitamines and the salts are -not lost. If they are pared before they are boiled, the potato water -should not be thrown away, as it is rich in vitamines, salts, and -protein. Parboiling of other vegetables is objectionable for the same -reason. Soda and baking powder and similar chemicals seem to destroy -the vitamines. This is one reason why yeast breads are better than -baking powder breads. Furthermore, in yeast fermentation, the vitamine -preventing beriberi is actually formed, but not the vitamine preventing -scurvy. The natural foods that require cooking to make them edible and -wholesome contain vitamines which are not destroyed thereby if the -cooking is done in the most wholesome and hygienic way. - - - - -A Word of Advice to Women - - - Stay at home and work. Do not rush into some romantic and - picturesque bit of action to the detriment of your home duties. - Work in your homes, and do whatever you can outside; the humbler - and more inconspicuous your accomplishment is, the more it may - be needed. There are enough women who will snatch at what is - accompanied by the limelight. Make your contribution of personal - service without thought of self, and keep on to the end.--_Lord - Northcliffe._ - -[Illustration] - - - - -[Illustration] - -FRUITS AND THEIR DIETETIC VALUE - - _by - GEORGE A. THOMASON, M.D., L.R.C.S., L.R.C.P._ - - -No other class of foods more delightfully or deliciously contribute -to the needs of the body than fruit. Fresh from the lap of Nature, -lavishly supplied, and delightful to the eye, fruit makes most -satisfying appeal to the appetite of every one, from the quite -indifferent to the most discriminating epicure. Most easy of digestion, -in fact, practically predigested, fruit is most appropriate for all -people both in sickness and in health, and at all periods of life, from -babyhood to extreme age. - -Fruit is made up of water, sugar, acids, some proteid, and organic -salts. Water is by far the largest constituent of fruit, being -seventy-five to eighty-five per cent. The water of fruit is of the -greatest possible purity, being doubly distilled, first as rain, then -as sap, drawn and filtered through the tree. - -The sugar of fruit is one of the most easily digested forms, that of -levulose. The starch of the unripe fruit is converted into sugar in -the ripening process, or in the cooking of partially ripened fruit. -Sugar is present in varying amounts in fruits, averaging from five to -ten per cent. A well ripened banana contains twenty-one per cent of -sugar, dates about fifty per cent, while grapes contain from fourteen -to twenty per cent. - -The outward appearance of the fruit is often a fairly reliable -indication of the amount of sugar. Trielle has observed that fruits -with yellow skins contain much sugar, and have a very penetrating odor. -Fruits with red skins contain a medium amount of sugar, and have a -pleasant, delicate perfume. Fruits with a reddish brown skin usually -contain much sugar, and have very little perfume. - -As showing its perfectly digested state, demonstrations have proved -that fruit sugar may be injected directly into the blood, from which -it will be utilized in nourishing the body. This is in marked contrast -with ordinary cane sugar, which, if injected directly into the blood, -is expelled through the kidneys, the body being unable to appropriate -it as such from the blood. - -Fruit sugar may be eaten in practically unlimited quantities. It -supplies the body with heat and energy in the most available form. -For this reason, fruit when eaten will quickly relieve the sense of -exhaustion. - - -_Fruit Acids_ - -The acids of fruits give to them their delightful and appetizing -flavors. Fruits in the unripe state contain tannic acid, a marked -astringent. The gastric and peristaltic woes of the small boy the night -following the green apple episode are due to the tannic acid the unripe -fruit contains. The three chief acids of fruit are citric acid, found -in oranges, lemons, and grapefruit; malic acid, as found in apples, -pears, peaches, and similar fruits; and tartaric acid, as found in -grapes. These are organic acids, recognized and readily digested by the -body. - -The acids of fruits are remarkable peptogens; that is, they stimulate -the appetite and promote the flow of the digestive juices. Fruit acids -are most efficient disinfectants. Some years ago, an eminent medical -authority of this country, in a representative medical gathering, -said, "We are as yet without a satisfactory medicinal intestinal -disinfectant." In fruit acids, we possess such an agent in a most -desirable form. No germ, disease-producing or otherwise, can live in -the presence of fruit acid. Fruit acids can be taken practically _ad -libitum_. Fruit acids taken freely by mouth or diluted and injected -into the bowel, most efficiently asepticize the intestinal canal. Three -or four pints of water to which the juice of one lemon has been added, -injected into the bowel following a cleansing enema, will thoroughly -destroy disease-producing bacteria in the colon. Flushing the bowel -frequently with such a solution is one of the most efficient known -means of successfully combating the fetid summer diarrheas of children. - -The proteid or nitrogenous element of fruits, as well as their fatty -element, may be passed over with little consideration. Fruit contains -little proteid; and aside from the olive, there is almost no fat in -fruit. The fat of the ripe olive, however, is one of the most delicious -and digestible forms of fat. Ripe olives contain about fifty per cent -fat. Olive oil can be mixed with water; therefore it readily mixes with -the intestinal juices, and is most easily digested. - - -_Fruit Salts_ - -The salts of fruit are most desirable, being so essential in tissue -building. Some of the most important of these salts are potash, lime, -phosphoric acid, and iron. Deficiency of the lime salts in the bones -of children produces conditions of bone softening, or rickets. This can -be largely prevented by adding fruit to the diet of these afflicted -children, using especially grapes, oranges, lemons, and grapefruit, -which contain high percentages of lime salts. - -The condition of anæmia is a lack of iron in the blood. This cannot -be replaced by medicinal or metallic iron, as the body is unable to -appropriate these inorganic substances; but the iron in fruit is -perfectly adapted to the body needs. Plums, cherries, and especially -strawberries and currants contain considerable iron, and are most -helpful in the treatment of anæmic conditions. - -It is perfectly apparent that fruits possess qualities and constituents -that make them of the greatest value as an essential part of the -daily ration to nourish and energize the body, and to promote vital -activities in the maintenance of strength and healthful vigor. Fruit -is also an exceedingly important and efficient factor in restoring to -normal function tissues and organs that have become vitiated and are -functionating abnormally. - -In spite of the widespread opinion to the contrary, it can be -positively asserted that fruit is of great service in the prevention as -well as in the treatment of rheumatism and gout. The prejudice against -the use of fruit in rheumatism originated with the idea that the acids -of fruit tend to acidify the body. Quite the reverse is true. The acids -of fruit, when taken into the body, are promptly converted into the -alkali carbonates, thus increasing the alkalinity of the blood, tending -greatly to benefit and cure the rheumatic condition, as well as to -lessen the general tendency to the formation of various calculi, or -stones, in the kidneys, the urinary bladder, and the gall bladder. - - -_Fruit and Obesity_ - -A fruit diet is of great value in obesity. An exclusive fruit diet may -be taken to the greatest possible advantage by the too corpulent who -wish to reduce in weight. For this purpose, fruit has the advantage -of satisfying the appetite while at the same time contributing very -little nutrition to the body. The free use of fruit is the method par -excellence for overcoming constipation. The eating of a half dozen -raw prunes before breakfast, or the taking of the juice of one or two -oranges, will in the majority of cases be all that is necessary to -maintain regular bowel activity. - -For an overworked liver, the so-called "bilious" state, fruit is -the best of all means of relief. Auto-intoxication due to an excess -of poisons circulating in the blood, is treated most naturally and -efficiently by a fruit diet. - -The natural diuretic properties of fruit are very well known. Nearly -all fruits stimulate the kidneys to greater activity, but watermelon is -of particular service in this respect. - -Fruit and fruit juices greatly aid in successfully combating -alcoholism. The acid of the fruit juices help materially in quenching -the abnormal thirst. - -There are but few individuals who would not be benefited by an -occasional exclusive fruit meal; and in many cases, this can be -maintained with greatest benefit for even several days. This is a very -popular method of treatment in Europe, particularly in Switzerland, -where the "grape cure" is utilized. Patients are placed upon a diet -of grapes alone for several weeks, consuming from seven to ten pounds -of grapes a day. Wonderful results are recorded at these resorts in -the treatment of rheumatism, gout, obesity, constipation, intestinal -catarrh, liver and kidney disorders, high blood pressure, arterial -sclerosis, or hardening of the arteries, and many more physical -disabilities. - -Certain fruits, especially tart apples, are of great value in the -treatment of diabetes, lessening the toxæmia of this condition, as -well as mitigating the abnormal thirst that is so frequent and often -distressing an accompaniment of this condition. - -In the eating of fruit, some care must be exercised not to swallow -large seeds or fruit pits. While the danger of appendicitis from fruit -seeds' becoming lodged in the appendix has been greatly exaggerated, -yet fruit seeds have occasionally been found in the appendix, and -proved the exciting cause of the inflammation which followed. Cases are -on record of children who have swallowed considerable quantities of -grape seeds, suffering for months of colic, and being only relieved by -discharging quantities of these seeds during energetic purgation. - -It has been said that fruit is "gold in the morning, silver at -noon, and lead at night." But fruit is golden all the time. This -wonderful gift, one of the greatest and best physical gifts of an -all-wise Providence, cannot be prized to highly; for it is considered -sufficiently valuable to endure for both time and eternity. Of the -first man and woman, it was said that they might eat of the fruit of -the trees of the garden; and it is said of the inhabitants of the -renewed earth, during eternity, that "they shall plant vineyards, and -eat the fruit of them." - - - Too much good food makes one auto-toxic. Too muck fun makes one - asinine. But keep sunny. A cheerful disposition, a happy - temperament, is the master key that unlocks more secrets, more - riches, more success, than anything else. A sunny temper is an - "aroma whose fragrance fills the air with an odor of Paradise." - Bury everything that makes you unhappy and discordant, everything - that cramps your freedom and worries you. Bury it before it buries - you. Adopt the sundial's motto, "I record none but hours of - sunshine."--_Thomason._ - - - - -[Illustration] - -TEN REASONS FOR A FLESHLESS DIET - - _by - A. W. TRUMAN, A.B., M.D._ - - Superintendent of Loma Linda Sanitarium, Loma - Linda, California; Professor of Neurology, Loma - Linda College - - -_1. The Strength Delusion_ - -Every movement we make, every thought we think, and every heart throb, -involves waste and the expenditure of energy. There is a constant -breaking down of our tissues; and the food ingested is the source of -the material for repair. By its oxidation, digestion, and assimilation, -energy is liberated for life's varied activities. - -The primary object of taking food is, in the words of the wise man, -"for strength, and not for drunkenness." Any one who makes the pleasure -of eating the chief requisite will some day find, by a disordered -stomach and a clogged liver, that eating has ceased to be a pleasure. - -The idea has long been current that superior qualities of body and -mind come from eating flesh food; but the verdict of science, after -long observation and careful investigation and various experiments, is -rapidly reversing this opinion. - -The experiments of Prof. Russell H. Chittenden, president of the -American Physiological Society, and director of the Sheffield -Scientific School at Yale, are convincing. His elaborate -investigations, extending over long periods of time, prove that -persons of widely varying habits of life, temperament, occupation, and -constitution, can maintain and even heighten their mental and physical -vigor while subsisting upon a diet containing but one half the usual -amount of protein, and in which the flesh is reduced to a minimum or is -entirely absent. - -The subjects of the first experiment were three physicians, three -professors, and a clerk,--men of sedentary and chiefly of mental -occupation. For a period of six months, they were required to reduce -the amount of meat and other protein food about one half. "Their -weight remained stationary; but they improved in general health, and -experienced a quite remarkable increase of mental clearness and energy." - -_Chittenden's Researches_ - -For his next experiment, Professor Chittenden used a detachment of -twenty soldiers from the hospital corps of the United States army, -"representing a great variety of types of different ages, nationality, -temperament, and degrees of intelligence." For a period of six months, -these men lived upon a ration in which the proteid was reduced to -one third the usual amount, and the flesh to five sixths of an ounce -daily. There was a slight gain in weight, "the general health was well -maintained, and with suggestions of improvement that are frequently -so marked as to challenge attention." "Most conspicuous, however," -remarks Professor Chittenden, "was the effect observed on the muscular -strength of the various subjects.... Without exception, we note a -phenomenal gain in strength which demands explanation." There was an -average gain in strength for each subject of about fifty per cent. - -For the third experiment, Professor Chittenden secured as subjects a -group of eight leading athletes of Yale, all in training trim. For -five months, they subsisted upon a diet comprising from one half to -one third the quantity of protein food they had been in the habit of -eating. "Gymnasium tests showed in every man a truly remarkable gain in -strength and endurance." - -_Fisher's Experiments_ - -Dr. Irving Fisher, professor of political economy of Yale University, -concluded a series of experiments testing the endurance of forty-nine -persons, about thirty of the number being flesh abstainers. The first -endurance test was that of "holding the arms horizontally." The flesh -eaters averaged ten minutes. The flesh abstainers averaged forty-nine -minutes. The longest time for a flesh eater was twenty-two minutes. -The maximum time for a flesh abstainer was two hundred minutes. The -second endurance test was that of "deep knee bending." The flesh eaters -averaged three hundred eighty-three times, the flesh abstainers eight -hundred thirty-three times. Professor Fisher explains the results on -the basis that "flesh foods contain in themselves fatigue poisons of -various kinds, which naturally aggravate the action of the fatigue -poisons produced in the body." - -Dr. J. Ioteyko, head of the laboratory at the University of -Brussels, compared the endurance of seventeen vegetarians with that -of twenty-five carnivores, students of the University of Brussels. -"Comparing the two sets of subjects on the basis of mechanical work, it -is found that the vegetarians surpassed the carnivores on the average -by fifty-three per cent." - -Professor Fisher remarks, "These investigations, with those of Combe -of Lausanne, Metchnikoff, and Tisier of Paris, as well as Herter and -others in the United States, seem gradually to be demonstrating that -the fancied strength from meat is like the fancied strength from -alcohol, an illusion." - -_Tests in Germany_ - -Professor Rubner, of Berlin, "one of the world's foremost students of -hygiene," read a paper before the recent International Congress of -Hygiene and Demography on the "Nutrition of the People," in which he -said: "It is a fact that the diet of the well-to-do is not in itself -physiologically justified; it is not even healthful; for on account of -the false notions of the strengthening effect of meat, too much meat is -used by young and old, and this is harmful." - -In the long distance races in Germany, the flesh abstainers have -invariably been easy victors. Upon this point, Professor Von Norden, -in his monumental work on "Metabolism and Practical Medicine," says: -"In Germany at least, in these competitive races, the vegetarian is -ahead of the meat eater. The non-vegetarian cannot compete with the -vegetarian in the matter of endurance in these long distance walks. The -vegetarian is ahead in the matter of rapid pedestrian feats." - -A few years ago, a well-known athlete, Dr. Deighton, walked from the -southernmost point of England to the northernmost point of Scotland, -a distance of almost a thousand miles, in twenty-four days and four -hours. His chief subsistence en route was a much advertised meat juice. -Mr. George Allen, who for a number of years had subsisted upon a strict -non-flesh diet, undertook the same task, which he accomplished in a -little less than seventeen days, that is, in seven days less time. - -As in the heat engine, energy for light, heat, or power does not come -from burning copper, lead, or iron filings, but from carbonaceous -materials, as coal, coke, fuel oils, etc., so in the human body, energy -for warmth and muscular effort comes not from oxidizing the metal -repair foods, the proteins, but from those foods which are rich in -carbon, the starches and the sugars, called the carbohydrates. - - -_2. Flesh Food a Stimulant_ - -Whence then come these "illusions," these "false notions of the -strengthening effect of meat"? They come from the fact that foods of -this class are stimulating. A stimulant is a counterfeit for strength. -It is a physical deceiver. It makes a person believe he is strong -because he "feels" strong, when it is not true at all. That which is -interpreted as strength is only nervous excitement. A stimulant never -builds up; it only stirs up. While pretending to contribute energy, it -actually robs the body of strength. The resort to stimulants to whip -up the flagging energies of the body is an effort to trick nature in -playing the game of life. It is like borrowing money. Some day the -principal must be returned with interest to a relentless creditor. - -Beef tea contains less than one per cent nourishment, but one can get -the same kind of exhilaration from a cup of beef tea as from a cup of -brandy. This is due to the drug effect of the beef tea, which is a -solution of the waste products, the poisonous extractives, of the meat. -Every animal organism is constantly throwing off these extractives, -such as urea, uric acid, creatinine, etc. The kidneys have no other -function than the removal of poisons. If an animal is deprived of the -use of its kidneys, it will die of self-poisoning in a few days. When -an animal is slaughtered and the blood ceases to circulate, this stream -of urinary products on its way to the kidneys for excretion stops in -the tissues, and is devoured by the consumer with the flesh. - -Friedenwald and Ruhrah, in their book "Diet in Health and Disease," -say: "The extractives are probably of no value either as a source of -energy or in the formation of tissues. They act as stimulants and -appetizers, and it has been stated that the craving some individuals -have for meat is in reality a desire for the extractives." - -Armand Gautier, the eminent French dietitian, says on this point, "Like -the opium smoker, the individual who accustoms himself to meat, feels -that he misses it when he does not take the usual excess." - -If the poisonous waste products be removed from meat, it is insipid, -and is no more stimulating than the same amount of bread. - - -_3. Ptomaine Poisoning_ - -The seeds of death and decay are in every animal organism; and just -as soon as the heart ceases to throb, and the arteries cease to -pulsate, and the spark of life leaves the animal, decomposition begins. -These putrefactive changes often result in the formation of violent -poisons, called ptomaines. The word "ptomaine" comes from a Greek word -meaning _carcass_, or _cadaver_; and the poisons are variously called -putrefactive alkaloid, animal alkaloid, etc. The presence of fatal -amounts of these poisons in flesh may not be betrayed by any change in -appearance, odor, or taste. The common practice of keeping meat until -it becomes tender, or "ripens," is simply waiting for decomposition -to advance until the meat fiber is softened by the process of decay. -Canned meats are especially liable to contain the poisonous ptomaine. - - -_4. Unbalances the Diet_ - -It is of primary importance that one should guard against consuming -excessive quantities of any kind of food material, but there is a -difference. Should we take an excess of starches or sugars, provision -has been made for storing a certain amount in the form of fat, or as -glycogen in the liver and the muscles; but no provision is found for -storing an excess of protein. An excess of this food element is of -particular injury to the body. The extensive experiments of Professors -Chittenden, Fisher, and other scientific workers, have shown that -for efficient nutrition, we require that only one tenth of the daily -intake of food should be of the structure-building, tissue-repairing -protein. In the laboratory of nature, the food elements have been so -combined by the plants, that the protein element is very low; and thus -a diet selected from the natural products of the earth is not only free -from uric acid and other waste products, but is already balanced. The -addition of flesh food--which does not contain any starch--to the menu, -at once raises the protein constituent too high. - - -_5. Bright's Disease and High Blood Pressure_ - -The waste products in the blood arising from excess of protein are a -leading cause of Bright's disease, auto-intoxication, arteriosclerosis, -and high blood pressure. These maladies are often associated in the -same individual, and frequently have a common origin. Sir William -Osler, in his "Principle and Practice of Medicine," writes: "I am more -and more impressed with the part played by overeating in inducing -arteriosclerosis." "There are many cases in which there is no other -factor." Dr. Alexander Haig, of London, states that uric acid makes the -blood "collaemic" or viscous, and then the heart has difficulty to pump -it through the capillaries. Hence the blood pressure increases. Isaac -Ott, in his textbook on physiology, says on this point, "Burton-Opitz -has shown that hunger reduces viscosity, and meat diet raises it to a -great height, whilst carbohydrates and fat diet give average values to -it." - -In the colon, flesh foods rapidly undergo decomposition, giving rise -to numerous poisons, which are absorbed into the blood, and are toxic -to the nervous system, and cast an additional burden upon the liver -and the kidneys. These are a sort of dietetic clinkers, which throw -nature's delicate machinery out of adjustment, and produce various -symptoms of auto-intoxication. Bouchard found that the fecal and -urinary excrement of carnivorous animals is twice as poisonous when -injected into rabbits as that from a herbivorous animal. The former -also emits a strong odor, and the fecal discharges are offensively -repulsive. Dr. Haig, before quoted, also asserts that "Bright's disease -is the result of our meat-eating and tea-drinking habits; and as these -habits are common, so also is the disease." - - -_6. Tuberculosis, Ulcer, Cancer, and Appendicitis_ - -While it is true that tuberculosis is more frequently contracted -through the use of tuberculous milk than from tuberculous meat, the -latter source of infection cannot be ignored. Numerous cases of -tuberculosis have been reported where the infection could be directly -traced to the flesh of tuberculous animals. - -Dr. E. C. Shroeder, of the Bureau of Animal Industry of the United -States Department of Agriculture, says: "That ten per cent of the dairy -cattle in the United States are affected with tuberculosis impresses me -as a very conservative estimate. In New York State, about thirty-three -per cent of all cattle tested were found to be tuberculous." Dr. Julius -Rosenberg, of New York City, writes: "Cattle tuberculosis is rapidly -increasing. There is scarcely a dairy herd without a number of infected -animals. It is an ever growing menace. The health department of Boston -estimates the percentage of tuberculous animals producing the city's -milk supply to be from twenty to twenty-five per cent. Conservative -estimate places the number of cows dying yearly from tuberculosis at -one million, were they permitted to die a natural death; but they are -killed before drawing the last gasp, and served as prime beef." In -one year in the United States, the entire carcasses of thirty-five -thousand one hundred three cattle were condemned because of generalized -tuberculosis. In the same year, a portion of the carcass of ninety-nine -thousand seven hundred thirty-nine more were rejected because of local -tuberculosis. - -Professor Ravenal, of the University of Wisconsin, says that of the -thirty-five million hogs killed for food annually in the United States, -seven million are found to be infected with tuberculosis. Some one has -said that meat would sell for a dollar a pound if all the diseased meat -were eliminated. - -Ulcer of the stomach is one of our most common diseases. Leading -surgeons have shown that it is ten times as frequent as was formerly -supposed. It is clearly of dietetic origin, and is usually associated -with too high consumption of protein, and especially of meat. Starches, -sugars, and fats are not digested in the stomach, and require no acid. -Proteins, on the other hand, are digested within the stomach, and -require for their digestion a high percentage of hydrochloric acid. The -excessive production of acid within the stomach, stimulated by too much -protein, is probably the chief cause of the formation of ulcers. In -1908, Dr. Fenton B. Turck, of Chicago, said before the American Medical -Association: "Ulcer of the stomach is not found in those countries -where the inhabitants eat rice. It is evidently a meat eater's -disease. The zone of ulcer is in the meat eater's zone." - -Cancer is a disease of modern civilization. It is the one major -unsolved problem in the field of medical science to-day. From the -_Journal of the American Medical Association_ of June 14, 1913, -we quote: "That cancer has increased in recent years is perhaps a -commonplace, but the extent of the increase is not generally realized. -Under existing conditions, one in seven women and one in eleven men -die of cancer." In the _Medical Record_, issue of May 15, 1915, Dr. -W. G. Mayo is quoted as saying: "Cancer of the stomach forms nearly -one third of all cancers of the human body.... Is it not possible that -there is something in the habits of civilized man, in the cooking or -other preparation of his food, which acts to produce the precancerous -condition?... Within the last one hundred years, four times as much -meat is taken as before that time. If flesh foods are not fully broken -up, decomposition results, and active poisons are thrown into an organ -not intended for their reception, and which has not had time to adapt -itself to the new function." - -Dr. L. Duncan Bulkley, senior physician to the New York Skin and Cancer -Hospital, says on this point, "Analyzing the various data obtained, we -find that cancer has increased in proportion to the consumption of four -articles, meat, coffee, tea, and alcohol." - -One is hardly up to date who does not present an abdominal scar caused -by an offending appendix. At the fifteenth International Congress -of Hygiene and Demography held in Washington, D. C., Dr. Henning -contributed a paper dealing with "statistics upon the increase of -appendicitis and its causes." He said: "A meat diet is of great -influence in the development of appendicitis. This diet leads to -constipation. In most instances, too long retention of intestinal -contents in the cæcum causes slight inflammation in that region, -the results of which are to weaken the appendix, and to render it -nonresistant against later infection." When Dr. Lorenz, the celebrated -Vienna surgeon, was in the United States, he called attention to the -relatively greater prevalence of appendicitis in this country as -compared with Europe, and attributed it to the greater consumption -of cold storage meats here, which he said rendered Americans unduly -septic, and especially prone to infection of the appendix. Nicholas -Senn was told by the hospital surgeons in Africa that they had never -seen a case of appendicitis in a vegetable-eating African. - - -_7. Trichinæ and Tapeworms_ - -"A story is told of two of the most noted of Germans,--Bismarck, -the statesman, and Virchow, the scientist. The latter had severely -criticized the former in his capacity as chancellor, and was challenged -to fight a duel. The man of science was found by Bismarck's seconds -in his laboratory, hard at work at experiments which had for their -object the discovery of a means of destroying trichinæ, then making -ravages among animals in Germany. 'Ah,' said the doctor, 'a challenge -from Prince Bismarck, eh? Well, well, as I am the challenged party, -I suppose I have the choice of weapons. Here they are.' He held up -two large sausages, which appeared to be exactly alike. 'One of these -sausages,' he said, 'is filled with trichinæ. It is deadly. The other -is perfectly wholesome. Externally, they can't be told apart. Let his -excellency do me the honor to choose whichever of these he wishes and -eat it, and I will eat the other.' No duel was fought, and no one -accused Virchow of cowardice." - -The trichina is a small, wormlike parasite found in the flesh of -"measly pork," which, when eaten, burrows in the muscles of the human, -producing an extremely painful and often fatal affection. About two -per cent of hogs, it is estimated, harbor this parasite. - -Practically speaking, the human being becomes the host of a tapeworm -only by eating underdone flesh containing the larvæ of the parasite. -(Thoroughly boiled or fried tapeworm is a harmless diet.) The ox, the -hog, and the fish frequently harbor the larvæ of tapeworms. - - -_8. Poor Economy_ - -In these days of increased destruction and decreased production -of human foods, it is of great importance to know how to secure a -maximum amount of nutrition from a minimum expenditure of money. The -world is facing a food shortage that in some places has assumed the -proportion of the gaunt specter of famine. In view of this fact, it -is well to remember that flesh is the most costly source of food. -Sixty-two per cent of the best beefsteak is water. Flesh foods contain -but twenty-five per cent nourishment, and seventy-five per cent waste -matter. The grains contain seventy-five per cent nourishment, and but -twenty-five per cent waste. Now it does not require a knowledge of -higher mathematics to determine that since ten pounds of grain, when -fed to an animal, make but one pound of flesh, the latter becomes a -very costly source of our food supply. - - -_9. The Testimony of Anatomy and Physiology_ - -Even a kindergarten study of the structure of the human body reveals -the fact that man was not intended to be a carnivorous, a herbivorous, -or an omnivorous animal, but rather a frugivorous creature. He does not -possess the rough, raspy tongue of the cat family, the long, pointed -canine teeth of the lion, the sharp claws of the tiger, or the talons -and hooked beak of the eagle. In the carnivora, the alimentary canal -is very short, being only three times the length of the body. In -herbivora, as the sheep, it is thirty times the length of the body. In -frugivora, such as apes, monkeys, and man, it is twelve times the body -length. Baron Cuvier, a famous anatomist, writes, "The natural food of -man, judging from his structure, appears to consist principally of the -fruits, roots, and other succulent parts of vegetables." - - -_10. Flesh and Morals_ - -The menu provided for man in the beginning did not include animal food. -Not until one thousand six hundred fifty-six years of human history -had passed was man permitted to eat flesh, and then only after every -green thing had been destroyed by the Deluge. What we eat exercises a -profound influence upon what we are, how we think, and how we feel. -Let us divide the animal kingdom on the basis of diet and disposition. -On the one hand, we have the lion, the tiger, the wolf, the bear, the -leopard, the panther, etc.; all these are vicious, snarly, crabbed, -ferocious beasts. What comprises their diet? We call them "beasts of -prey." They feast upon the bloody, quivering flesh of their victims. -On the other hand, we might mention the horse, the ox, the deer, the -sheep, the elephant. Think of their dispositions, calm, quiet, pacific, -easily domesticated. May it not be that their diet of cereals and herbs -contributes to their peaceful temperament? - -Dr. Curtis, the eminent physician to Mr. Garfield, said, "What parent -is there who has not viewed with alarm how old Adam enters into the -baby along with the first spoonful of chopped beef!" Gautier said, -on this point: "The vegetarian régime, modified by the addition of -milk, of fat of butter, of eggs, has great advantage. It adds to the -alkalinity of the blood, accelerates oxidation, diminishes organic -wastes and toxins. It exposes one much less likely than the ordinary -régime to skin maladies, to arthritis, to congestions of internal -organs. This régime tends to make us pacific beings, and not aggressive -and violent." - -To these we may add the testimony of Holy Writ, "Be not among -winebibbers; among riotous eaters of flesh." - - - - -Physical Benefits of Joy - - - The emotion of joy finds physiologic manifestations exactly opposite - to those of sorrow and grief. There is increase of function in the - muscles, and expansion of the blood vessels. As a result of - increased muscular activity, the joyful person feels light and - springy. Children, when joyful, dance and skip and clap their hands. - The expansion of the blood vessels brings the "flush of joy." This - increase in the circulation causes increased secretion of the - digestive juices, with increased appetite, and increased power of - digestion and absorption. This means increased nourishment. "Laugh - and grow fat" has a physiologic basis. Fat people are not - good-natured because they are fat, but they are fat because they - are good-natured. - - Laughter has a wonderfully beneficial influence on bodily - functions--a fact recognized centuries ago when the wise man - said, "A merry heart doeth good like a medicine." Laughter is a - potent stimulant to all the helpful bodily functions. It hastens - digestion, stimulates circulatory reaction, promotes tissue changes, - enhances glandular activity, facilitates elimination, and altogether - radiates a most beneficent influence throughout the body. Laugh, and - the whole body laughs, and counts its work a pleasure.--_Dr. George - A. Thomason._ - -[Illustration] - - - - -[Illustration] - -STIMULANTS _and_ CONDIMENTS - - _by - ARTHUR N. DONALDSON, A.B., M.D._ - of the Faculty of the College of Medical - Evangelists, Loma Linda, California - - -The Creator intended that the process of eating should be enjoyed. He -has gathered the tasteless, insipid food elements together, and mixing -in mineral and organic accessories, has produced for the tickling of -our palates all the numberless flavors that the combined action of -those highly specialized organs of taste and smell have enabled us -to enjoy. The tasteless starch is bound up in the palatable potato; -the insipid protein, in the pea, the lentil, and the bean; the rather -nauseating fat, in the plump, appetizing olive. To the child not yet -educated to the perverted demands of his father's palate, the thought, -taste, and smell of these aromatic and savory substances produces a -desire to eat. By the time he is twenty, he will not be satisfied with -the natural flavor of his food. The cook must pepper or ginger it up, -and he must further mustard or Worcestershire it to get it down. His -soups are hot, and his salads are hotter. The palatable pleasure in -a meal of his childhood is a lost asset. What has brought about this -change in the appetite of man? - -We all know, from experience, that we handle our food better if we -relish it. This is due largely to the fact that the taste organs -telegraph ahead to the stomach to prepare for work. The stomach -responds by pouring out some digestive juices, and is consequently all -ready to begin business the instant the tourist arrives. But when the -food is bolted, there is a failure on the part of the taste nerves -to telegraph ahead, unless they are stimulated more intensely by the -addition of some readily diffusible sapid substance. Are we thus -fooling nature?--We are not. Primarily, this unnatural stimulation -leads to the most prevalent American dietetic sin; namely, overeating. -We do not know when we have had enough. Dr. Wiggers, of Cornell -University, has shown that overeating results in the surcharging of -the blood stream with elements of digestion; and this, through the -operation of physical laws, ultimately leads to arteriosclerosis and -its chain of disasters. Secondly, with this unnatural stimulation of -the taste nerves, the telegraphic messages to the stomach and the -intestine are unreliable. Normally the tract is informed as to the -nature of the food about to come, and is thus enabled to pour out a -specific juice for a specific kind of food. Obviously this specificity -which characterizes all normal processes is broken down, and the -digestive function is placed under a handicap, when we cover up the -natural taste with condiments. - -The idea that condiments and stimulants act favorably in directly -stimulating the production of gastric juice and in increasing gastric -motor activity, and thus facilitating the digestive process, is a -delusion. Professor Carlson, of Chicago University, has shown that -these so-called stomachics and appetizers will have done their bit -ere they enter the misunderstood stomach. And, our savory sauces and -peppers being irritants in the mouth, they are no less irritants to -the lining membrane of the stomach. They are always taboo in mild -dyspeptic disorders, yet we think them just the appetizers for the run -down nervous individual who never enjoys the pangs of hunger. Rather, -he should be advised to oxygenate his impoverished blood by a brisk -walk, to stir up his eliminative organs by vigorous exercise and the -ingestion of water; for these bring no gastric catarrh, no sluggish -liver. - -It is recognized by every writer on dietetics, that condiments are -irritating to the organs of elimination. The kidneys suffer, the -ureters suffer, the bladder suffers, and the urethra suffers. We are -very quick to stop the use of these substances when the kidneys give -evidence of disease, and we will with alacrity drop the hot stuff from -our dietary when the bladder and the urethra are inflamed. We do not -like the smarting, burning pain produced by their presence. If they -are detrimental during disease processes, they are just as detrimental -in health. The long continued use of minute quantities of an irritant -will incontrovertibly give ultimate evidence of its harmful nature, -and we may expect such pathology as congestion of the liver, catarrh -of the alimentary tract, hemorrhoids, nephritis, and general nutritive -disturbances to be the possible heritage of our stimulating diet. - -It is an interesting scientific fact that the highly soluble substances -which are used as foods or food accessories are always irritating to -the living membranes, particularly to the mucous membranes of the -digestive organs with which they come in contact in the process of -digestion, whether these membranes are healthy or diseased. Among such -substances, we may mention sugar and salt. - -Sugar and salt are excellent examples of the sapid, readily diffusible -condiment so essential to our table, yet so invariably used to excess. -We need about two teaspoonfuls of common salt a day--especially -those who enjoy the vegetarian diet. Most vegetables are rich in -potassium. This inorganic substance combines with sodium chloride, and -is eliminated from the body. Consequently, the greater the amount of -potassium in our food, the greater will be the loss of sodium chloride -from the blood and the tissues, where it is an essential element, with -the resultant need of an increased supply in our diet. Where there is -an insufficient use of salt, there is a manifest disinclination to -partake of the large variety of earth's products rich in potassium. But -we are accustomed to the use of far more salt with our food than is -necessary; and in excess, it is positively harmful, and the results of -its use are serious. - -Sugar is a pure carbohydrate; yet, by reason of its nature and use, -it must be classed as a condiment. It, too, when used freely, brings -on gastrointestinal catarrh through its direct irritant action, and -affords unexcelled media for the growth of intestinal flora. - - -_Stimulants_ - -There are practically four strong stimulants to which civilized people -are addicted; namely, alcohol, tobacco, tea, and coffee. Of the action -of all, it may be said that the fatigue of nerve and brain is soothed -by a spur. That is the work of a stimulant,--to goad the worn system to -added effort, to produce an abnormal, false energy. Thus the individual -is led on to a state of actual exhaustion without a warning note from -his fatigued system. His energy is actually dissipated rather than -increased. The results are shown in his heart, his nervous system, and -his eliminative organs. Admiral Peary, speaking of the use of coffee -in the rations of polar explorers, states that with the added effect -of intense cold, it so stimulates the nerves as to cause the men to -exhaust themselves, and soon wear out, by doing more than they can -endure. - -The actual extent of injury from the moderate use of tea and coffee has -not been scientifically determined. The difficulty is, as Irving Fisher -states it, "Sensitive people do not keep moderate." A little unnatural -stimulation calls for a little more, and the tendency is to create a -demand for something stronger. Fisher has truthfully declared that to -abstain is much easier than to be moderate. - -The claim that alcoholic beverages give added strength is a fallacy. -The narcotic action of alcohol benumbs the sense of fatigue. From -reliable clinical and laboratory findings, we are warranted in -asserting with authority that alcohol lowers the power of all mental -processes. The muscular efficiency is reduced. The ability of the -body to protect itself against disease is undermined. The policemen -of the body--the white corpuscles--are rendered more or less -inactive--paralyzed; and the formation of other resistive elements of -the blood is restricted. In other words, vital resistance is below -par. Alcohol is furthermore a heart and circulatory depressant, and is -no longer used by competent physicians as a circulatory stimulant. In -short, it lowers mental and physical efficiency, and of course will -naturally give its stamp to the unfortunate offspring. - -Tobacco, too, blunts the edge of fatigue and worry. But its effect -is transient, and the stimulation is followed by depression, which -of course calls for more of the stimulant. Statistics tell us that -where the weed is prohibited, efficiency is increased, and morale is -improved. - -Among the serious consequences of smoking, we find cancer of lip, -tongue, and mouth, and serious cardiovascular changes. In a series -of one hundred cases of cancer of the tongue and mouth, Dr. Abbe, of -New York, found that ninety were inveterate users of tobacco; and he -gives the stimulant the credit of being the ætiological factor in a -high percentage of all malignant growths in this region. Tobacco not -only directly affects the heart muscle, but its nicotine, through -stimulation of the suprarenal gland, causes the production and throwing -into the blood of an excessive amount of adrenalin, which brings -about a tremendous rise in blood pressure, and of course an increase -in the burden that the heart must carry. The ultimate result is -arteriosclerosis, tobacco heart, nephritis, and very possibly a closing -of the scene with a paralytic stroke. - -Professor Fisher very aptly appeals against the introduction of -more poisons into a system already burdened with poisons of its own -elaboration. - -We are not at liberty to ignore nature and her laws. Our bodies are not -our own. When the Creator has opened to us of heaven's abundance for -the sustenance of life, and has given us a dietary that answers every -need of palate and body, we are palpably in error before our Maker when -we question His wisdom, and take into our systems those substances -which we know to be destructive to mind, soul, and body. - - - Our country, however, is blessed with an abundance of foodstuffs; - and if our people will economize in their use of food, providently - confining themselves to the quantities required for the maintenance - of health and strength, if they will eliminate waste, and if they - will make use of those commodities of which we have a surplus, and - thus free for export a larger proportion of those required by the - world now dependent on us, we shall not only be able to accomplish - our obligations to them, but we shall obtain and establish - reasonable prices at home.--_Woodrow Wilson._ - - - - -[Illustration] - -SIMPLE MENUS _and_ RECIPES - - _by - Mr. H. S. ANDERSON_ - Food Specialist, College of Medical Evangelists and - Loma Linda Sanitarium - - -The art of planning and combining the food for a meal is of no small -importance to the housewife or the cook. The very best foods may be -served in such combinations as to bring distress to the digestive -organs, and produce weakness instead of strength. - -Because human beings differ so much, and their needs are so varied, it -is impossible to lay down any set of rules on diet alike for all. There -are general principles, however, by which all may be guided, and which, -if heeded, can accomplish more for the individual or the family, in -maintaining health, than all doctors' prescriptions. This is made plain -by the fact that it is better to know how to keep well than how to cure -disease. - -It is therefore of great importance for those who have the -responsibility of planning for the table, to have a working knowledge -of the principles which guide in making out a balanced menu. - -In the planning of a meal, careful study should be given to the -combination of foods. On the one hand, only such foods as digest well -together should be used at one meal. On the other hand, foods should -be chosen that will supply all the needed elements in about the right -proportion. - -Because of the woody substances found in vegetables, especially the -coarse or fibrous vegetables, such as carrots, beets, turnips, cabbage, -potatoes, and others, they digest slowly, and consequently remain -a long time in the stomach before they are broken sufficiently for -intestinal digestion. Fruits remain in the stomach a short time, and, -owing to the large amount of saccharine matter they contain, are apt to -ferment if retained too long. - -Fruit and vegetables therefore should not be eaten at the same meal. -This has special reference to the coarse and underground vegetables; -while the finer or fruity vegetables, such as green peas, corn, squash, -tomatoes, etc., and some others which also ripen in the sun, may be -used with almost any food. - -A safe rule in planning a meal, is to be sure that the _soup_, the -_relishes_ (greens, salads, etc.), and the _dessert_, if used, combine -well together, as these are so generally used by nearly all classes -of people when placed on the menu. Then if fruit is used, in salad, -or as dessert, there should be on the menu at least one of the finer -vegetables, such as tomatoes, corn, or the like, which can be eaten -with the fruit; and if the meal is planned without fruit, any of the -coarser vegetables may be used as desired. - -A large variety should not be planned for any one meal. It is a great -additional expense; and besides, when several articles are taken at -one meal, fermentation is likely to occur and the system will not be -so well nourished. Recent research work has shown that the digestive -juices vary both in kind and in quantity with different kinds of food -eaten. This may explain why many persons cannot digest complex mixtures -and extensive variety, and is a mighty argument for simplicity at -meal-time. - -A select variety, of only a few kinds of food, at any one meal, with -diversity in the meals from day to day, will prove advantageous to the -individual and the family, both from the standpoint of economy, and -from the health point of view. - -An excess of milk and sugar taken together clogs the system, and -should be avoided. Fats are more digestible cold than hot, because -hot fat tends to coat and intimately penetrate the food with which -it is cooked. This is especially true of fried foods, part of the -food being surrounded with a layer of fat, keeping the digestive -juices from acting on the other food elements. When subjected to a -high temperature, fats decompose, and the resulting acids are very -irritating to the mucous membranes of the stomach and the intestines. - -The following combinations of food digest well together: - - Grains, fruits, and nuts - Grains with milk - Grains with eggs - Grains, vegetables, and nuts - -Foods that do not digest well together are: - - Milk and sugar taken together, in large quantities - Fruit and vegetables - Foods cooked in fats - -A balanced dietary is one that supplies in about the right proportion -all the kinds of food required to nourish the body. From the earliest -impressions of childhood, many persons have received the idea that the -most important article of diet is animal flesh. In most cases, this -idea has been accepted without question or thought, and probably has -never been challenged. A careful study of the subject, however, will -show that with the use of meat, there is great danger of an excess of -protein above the minimum requirements, there being thus placed upon -the liver and the kidneys an amount of work which should not be imposed -on these vitally important organs. - -To combine foods in such a way as to supply all the needed elements, -we should choose something from each of the different classes of food -elements. There should also be among these such as supply sufficient -cellulose and mineral. To illustrate this point, a few menus will -be given that are extremely unbalanced, or one-sided, that we may -understand more forcibly, by contrast, what a good meal is: - - 1. Soy bean soup \ - Lentil patties | / Too much building food - Cottage cheese | | Too concentrated - Custard pie | \ Too little bulk - Milk / - - 2. White rice \ - Mashed potato | - Spaghetti | / Too much fuel food - White crackers | | Too little bulk and mineral - Butter | \ Lacks building food (protein) - Cake / - - 3. Vegetable soup \ - Wax beans | / Too little building food - Lettuce | | Too little fuel food - Stewed beets | | Too bulky - Bran biscuit | | Lacking in nourishment - Strawberries / \ Bad combination - -In order to make a balanced meal out of the above foods, it would be -necessary to choose something from each of these unbalanced meals, and -it would not be necessary to choose a large variety in order to supply -the needs of the body. Upon examination, we find that bread (entire -wheat) possesses properties which so nearly represent the constituent -parts of the body as to make such bread ideal for the building up and -keeping in repair of the human body. In the matter of building food -(protein), bread contains about ten per cent, or about the recognized -dietary requirement. - -Bread is an exceedingly digestible food; and experiments taken as a -whole show nearly ninety-eight per cent of the starch, or carbohydrate -nutrients, and about eighty-eight per cent of the gluten, or protein -constituents, assimilated by the body. See Snyder's "Human Foods," page -179; also table, page 23. - -Many other grains, such as corn, oats, rye, barley, and rice, all -contain heat- and energy-producing substances and tissue-forming -elements in about the right proportion to meet the needs of the body. -Exception is made of rice, which is slightly deficient in protein. - -Bread of some kind, therefore, is the "backbone" of the meal. Around it -are grouped the various fruits and vegetables for change and variety, -alternating with one of the more solid foods, rich in protein, such -as cottage cheese, eggs, nuts, or any of the various legumes, as -peas, beans, lentils, etc. Of all the legumes, the soy bean takes -the lead for building food, containing nearly twice the per cent of -protein found in round steak. These more hearty foods should be used -with discretion, especially during the summer months, when well baked -breads, fruits, and green garden products constitute the ideal diet. - -Potatoes, which are mostly starch, and eggs, which are largely albumen -and fat, may be combined in such a way as to furnish all the needed -elements in the right proportion. As rice is nearly all starch, and -beans are rich in protein, these make an excellent combination. -Nuts, rich in proteins and fats, and fruits, containing sugars and -acids, also make an ideal combination. To a meal composed largely of -rice and potatoes, which are deficient in fats, there may be added a -little cream, a few ripe olives, a few nuts, or an egg, to give a well -balanced ration. - -The custom of eating a light lunch at noon, and reserving the heaviest -meal for the close of the day, while actuated to a great extent by -seeming necessities, or convenience, is not, as a rule, found a benefit -to health. As a result of a hearty meal at night, the digestive process -is continued through the sleeping hours; and though the stomach works -constantly, its work is not properly accomplished. The sleep is often -disturbed by unpleasant dreams; and in the morning, the person awakes -unrefreshed, and with little relish for breakfast. - -The practice of eating but two meals a day is generally found a benefit -to health; yet under some circumstances, persons may require a third -meal. This should, however, if taken at all, be very light, and of -foods very easily digested, so that when we lie down to rest, the -stomach may have its work all done, and it, as well as the other organs -of the body, may enjoy rest. - -In the following menus, some allowance is made for variety. Some -persons will not require everything named on the menu; and each person -will choose such things, and in such amounts, as experience and sound -judgment prove to be best suited to his own necessities. - - -_MENUS FOR ONE WEEK_ - -SUNDAY - - _Breakfast_ - - STEAMED NATURAL RICE CREAM PEAS ON TOAST - STRAWBERRIES CORN BREAD MILK VEGETABLE BUTTER - - _Dinner_ - - ENTIRE WHEAT BREAD BEANS WITH NOODLES - LETTUCE CORN ON COB CLUSTER RAISINS BUTTER - - _Luncheon_ - - CREAMED RICE CORN MEAL CRISPS ZWIEBACK - PEACH SAUCE CEREAL COFFEE - -_Steamed Rice._--Wash one cup of natural brown rice, and put to cook -in three cups of boiling water. Let boil gently until the water is -absorbed and the rice looks dry; then set on the edge of the stove, -well covered, to steam for fifteen minutes. - -_Cream Peas on Toast._--One cup drained green peas, one third cup -water, three tablespoonfuls rich cream, salt. Bring the water and the -peas to a boil, mash through a colander to remove the hulls, and season -with cream and salt. Dip a slice of zwieback into hot milk to soften, -lay on a platter, cover with a spoonful of the cream of peas, and serve. - -_Corn Bread._--One and one third cups corn meal, two tablespoonfuls -whole wheat flour, two and one half tablespoonfuls vegetable butter, -two tablespoonfuls brown sugar, one and one fourth teaspoonfuls salt, -one and one third cups boiling water, two eggs. Mix all the dry -ingredients in a bowl. Add the butter, and pour on the boiling water -in a _slow_ stream, stirring while it is being poured in. Add two or -three tablespoonfuls of cold water if needed to make a medium batter. -Separate the eggs, and beat the whites stiff. Beat the yolks, and fold -them into the whites. Add the corn mixture, and mix, using the folding -motion. Pour into an oiled shallow baking pan, and bake in a quick oven. - - -_Butter Substitutes_ - -Owing to the great increase in disease among animals, and along with -this, the advance in prices of nearly all foodstuffs, a desire has been -created for some substitute for dairy butter, which would prove both -wholesome and appetizing. The following butter substitutes are now -used to some extent both for cooking and for table use, and are easily -prepared: - -_Emulsified Vegetable Oil._--Secure a high grade cottonseed, corn, or -peanut oil. Beat one egg slightly, then add the oil in a very slow -stream at first, beating continuously, and increase as the egg takes up -the oil. Add two teaspoonfuls lemon juice, then more oil, until three -cupfuls have been used, and the mixture is smooth and thick. Salt to -taste, put into a well covered jar, and use the same as butter. - -_Vegetable Butter._--Take three cupfuls of any good coconut product on -the market, such as kokofat or kaola, or a good brand of hydrogenated -vegetable fat, as crisco.[A] Add the juice of half a lemon, salt to -taste, and a few drops of vegetable butter color. Mix with a spoon -until the color of dairy butter. The juice from carrots, grated and -pressed, may be used instead of the lemon juice and the butter color if -desired. - -[Footnote A: NOTE.--The presence of a proprietary substance in a recipe -must not be understood as guarantee by the authors. We know very little -regarding the manufacture of the above named products; but we have -reason to believe they are wholesome, and contain no animal products.] - -In harmony with the recent food pledge, saying, "Use no butter in -cooking," all the recipes in these menus are prepared without the use -of dairy butter. However, the same recipes may be prepared with dairy -butter instead of the vegetable fats if so desired. - -_Beans with Noodles._--Wash one cup navy or Lima beans, add three cups -water and a little salt, and let boil gently until tender. Beat one -egg slightly, with two teaspoonfuls of water or milk and a pinch of -salt. Add one cup of pastry flour, or enough to make a stiff dough. -Knead well, and divide into two pieces. Roll out into thin sheets about -the thickness of paper, having the dough well floured. Let dry a few -minutes, then cut into strips about two inches wide. Lay in tiers, and -shred very fine with a sharp knife. Drain the liquid from the beans, -add to it enough water to make three cups of liquid, and add salt to -taste. Add two teaspoonfuls of vegetable butter, and bring to a boil. -Sprinkle the noodles into the boiling broth, and let cook gently for -fifteen minutes. Add the cooked beans, and shake together, reheat, and -serve. New peas may be substituted for beans when in season. - -_Corn on Cob._--Husk full ears of corn, and brush off the silks with -a stiff brush. Wash, and drop into boiling water to which has been -added a little milk or lemon juice. Bring to a good boil; then draw the -saucepan to one side of the stove, and let simmer for twenty minutes. - -_Entire Wheat Bread._--Three cups warm water, one half cake compressed -yeast, three tablespoonfuls brown sugar, two tablespoonfuls vegetable -fat, one tablespoonful salt, seven cups entire wheat flour. Dissolve -the yeast in two teaspoonfuls of water, add the liquid, and mix all the -ingredients to a medium _soft_ dough. Turn out on a slightly floured -board, and knead until elastic to the touch; then return to an oiled -bowl, cover, and let stand in a warm room to rise until, when tapped -sharply, it _begins_ to sink (about two hours). Work down well, turn -over in the bowl, and let rest until it begins to rise again (about -fifteen minutes); then mold into loaves, and put into pans for baking. -Brush over the top of each loaf with an oiled brush, and let rise until -half again its original bulk; then bake in a good oven. These coarse -breads must be watched closer during the rising than those made from -white flour, as they get light in much less time. - -_Creamed Rice._--Heat some milk in a double boiler, and when it is -hot, add enough cooked rice to have it creamy, but not too soft. Add -a pinch of salt, and a little rich cream, if you have it at hand, and -serve. - -_Corn Meal Crisps._--One cup white corn meal, one cup pastry flour, -one half teaspoonful salt, one tablespoonful brown sugar, two -tablespoonfuls vegetable fat, scant one half cup water. Mix all the dry -ingredients, add the oil, and rub between the hands to distribute the -fat through the grain. Add the water, and mix to a dough. Roll out to -a thickness of one fourth of an inch, cut with a biscuit cutter, prick -with a fork, and bake in a hot oven, to a light brown. - -_Zwieback._--Cut stale bread into slices about one half inch thick. Lay -these in a baking pan, and put them into the warming oven until the -moisture is evaporated; then put them into a hot oven until they are a -light brown all the way through. - - -MONDAY - - _Breakfast_ - - CREAM SCRAMBLED EGG WITH NEW TOMATO BUTTER - WHEAT PUFFS STEAMED PEARL BARLEY STEWED PRUNES - - _Dinner_ - - SLICED TOMATO FARMER'S FAVORITE SOUP SPINACH - ROASTED POTATO WITH DRESSING EGG GRAVY BUTTER RYE BREAD - - _Luncheon_ - - BAKED BANANA TOMATO SANDWICHES BLACKBERRIES - RYE BISCUIT MILK CRACKERS - -_Steamed Pearl Barley._--Wash one cup pearl barley, and put to cook in -four cups boiling water. Add one fourth teaspoonful salt, and let boil -gently until the water is absorbed and the grain looks dry; then cover, -and set on the edge of the stove to steam for forty minutes. This grain -is preferably cooked on a hot stone in the fireless. - -_Scrambled Egg with New Tomato._--Rub a large ripe tomato with the back -of a knife; then remove the skin, and cut the tomato into pieces. Put -it into a small pan, with one teaspoonful vegetable butter and a pinch -of salt, and bring to a boil. Break two eggs slightly with a fork, -put them into a hot oiled frying pan, and stir until they are soft -scrambled. Have the tomato drained, add the pulp to the scrambled eggs, -and mix, being careful not to cook the egg too much. Serve on toast. - -_Wheat Puffs._--One and one fourth cups sifted pastry flour, one fourth -cup whole wheat flour, two teaspoonfuls melted vegetable butter, one -fourth teaspoon salt, one cup milk, one egg. Make a batter of the -flour, the salt, the milk, the egg yolk, and the butter, and stir -smooth. Beat the white stiff, and pour the batter into the beaten -white, mixing as it is being poured in, and using the folding motion, -so as not to break down the lightness of the egg. Pour into hot oiled -iron gem pans, and bake in a quick oven. - -_Stewed Prunes._--Wash dried prunes thoroughly, and let them soak -overnight. Then bring them to a boil, and let simmer for two hours or -more, and they will need no sweetening. - -_Farmer's Favorite Soup._--One half cup rich sour cream, one third cup -macaroni, one small onion, one stalk celery, one small carrot, one -medium sized potato, chopped parsley, salt. Drop the macaroni into -three cupfuls boiling salted water, and cook until thoroughly done. -Have the vegetables cut into small dice. Put the cream into a small -pan, and stir over the fire until the oil separates, and the albumen -turns a light brown color. The degree of browning determines the flavor -of the soup. Add the diced onion, carrot, and celery, and stir for a -few moments. Add three cupfuls water, the diced potato, and a little -salt, and cook until the vegetables are thoroughly done. Add the -macaroni water to the vegetable soup; then lay the macaroni on a board, -cut into small rings, and drop into the soup. Boil up well, add chopped -parsley, and serve. - -_Roasted Potato._--Peel eight medium sized potatoes, and boil until -they are about half done; then drain them, and save the water. Lay the -potatoes in an oiled baking pan, brush with oil, sprinkle with salt and -flour, and put into a hot oven to brown. - -_Baked Dressing._--Two cups soaked stale bread, one half cup milk, -three tablespoonfuls chopped onion, one and one half tablespoonfuls -vegetable butter, three tablespoonfuls browned flour, a pinch of sage -and marjoram, and salt to taste. Soak the bread in cold water until it -is soft all the way through, then press it out. Put the butter, the -onion, and the savory into a small pan, and let them simmer for a few -moments, to soften the onion, but do not brown. Add the brown flour, -then the milk, and stir smooth. Add the bread, salt to taste, and mix. -Bake in an oiled brick tin, or spread among the roasted potatoes when -they are partly browned, and finish baking them together. - -_Egg Gravy._--Two tablespoonfuls vegetable fat, one teaspoonful chopped -onion, three tablespoonfuls flour, one egg, one and one half cups -potato water or almost any vegetable broth. Put the oil into a frying -pan, and when it is quite hot, add the whole egg. Break the yolk with -a fork, turn it over, and stir until brown over the entire surface. -Remove the brown egg from the oil, and chop with a knife. Add the flour -to the oil, and stir until a light brown. Add the onion, and stir; -then the chopped egg and one third of the water, and stir smooth. Add -the balance of the water, and boil up. Let simmer for ten minutes, and -serve. The egg may be omitted, if desired; but without it, the gravy -will have less flavor. - -_Spinach._--Wash the greens in several waters. If the spinach is young -and tender, it can be cooked with no additional water beyond that -remaining on the leaves after washing. As the spinach ages, it absorbs -bitter flavor, and should then be cooked in boiling water, with the -_cover off_. When done, drain, cut with a knife, season with salt and a -little vegetable butter, reheat, and serve. - -_Rye Bread._--Two cups warm water, one half cake compressed yeast, -one and one half tablespoonfuls vegetable fat, two tablespoonfuls -brown sugar, two teaspoonfuls salt, four cups white bread flour, three -cups rye flour. Dissolve the yeast in two teaspoonfuls water, add the -liquid, and beat in three cups best bread flour to a smooth batter. -Cover, and let stand in a warm room to rise for one and one half hours. -Add the salt, the sugar, and the oil, and beat into the sponge. Mix -in the rye flour and the remaining cup of white flour, to a medium -dough. Knead on a board until elastic to the touch, then return to an -oiled bowl, cover, and let rise the same as for entire wheat bread, in -Sunday's lesson. When ready to mold into loaves, roll out six buns, and -lay on an oiled pie tin, and let rise for _rye biscuit_. Divide the -remaining dough into two parts, and roll out into the shape of ordinary -rye bread loaves. Lay in an oiled baking pan, leaving space between. -Brush with an oiled brush, and cut three gashes across each loaf with a -sharp knife, and let rise until light, then bake in a quick oven. - -_Baked Banana._--Select firm, rather ripe bananas, put them into the -oven without removing the skins, and bake until the skins burst. Then -remove from the oven, and serve in a folded napkin. - -_Tomato Sandwiches._--Peel ripe tomatoes without scalding, by first -scraping them with the back of a knife; then cut into thin slices. Cut -bread into very thin slices, and spread one slice with butter, and the -opposite slice with mayonnaise or boiled dressing. Lay tomatoes between -the slices, cut in triangles, and serve. - - -TUESDAY - - _Breakfast_ - - CANTALOUPE SAVORY HASH JELLIED EGG - MILK CORN DODGERS HONEY - - _Dinner_ - - SLICED TOMATO NEW ENGLAND DINNER ENGLISH WALNUTS - ENTIRE WHEAT BREAD BUTTER CREAM RICE PUDDING - - _Luncheon_ - - MILK TOAST RAISIN SANDWICH PEACH SAUCE - UNLEAVENED RYE WAFERS WATERMELON - -_Savory Hash._--Two cups cold boiled potatoes cut in dice, three -fourths cup of the baked dressing as given in Monday's lesson, cold, -and cut into small dice, one and one half tablespoonfuls diced onion, -one and one half tablespoonfuls vegetable butter, one tablespoonful -brown flour, a pinch of sage or marjoram, one half cup milk, and salt -to taste. Put the butter, the onion, and the savory into a small pan, -and simmer for a few moments; then add the brown flour and a little of -the milk, and stir smooth. Add the balance of the milk, and boil up. -Salt to taste, and add the diced food. Sprinkle the diced potato with -a little salt, add the gravy mixture, and mix with a fork. Put into an -oiled baking pan, brush over the top with a little cream, and bake in a -hot oven to a nice brown. - -_Jellied Egg._--Put one pint of water into a small, narrow saucepan, -and bring to a boil. Drop in one egg with a spoon, and set the saucepan -immediately on the table for from seven to eight minutes; then -serve. If more eggs are added, the amount of water must be increased -proportionately. - -_Corn Dodgers._--One cup corn meal (preferably toasted lightly in -the oven), one and one half tablespoonfuls vegetable fat, one half -teaspoonful salt, one tablespoonful brown sugar, one and one half cups -boiling water. Mix all the dry ingredients, add the fat and pour on -the boiling water and stir smooth. A few more tablespoonfuls water may -be added if needed to make a batter of such a consistency as to drop -from a spoon, but not run. Drop from the side of a spoon, onto an oiled -baking pan, and bake in a quick oven. - -_Corn Cake._--Use the above recipe, and spread in an oiled baking pan -one fourth inch deep, and bake in a hot oven. - -_New England Dinner._--Six medium small potatoes, four small carrots, -four small turnips, six small onions, one half small cabbage, one and -one half tablespoonfuls vegetable butter, and salt to taste. Quarter -the peeled turnips and carrots. Add the onions whole, and put into a -saucepan with water enough to cover the vegetables, and salt, and bring -to a boil. Separate the cabbage leaves, and drop them into another -vessel of boiling water, to blanch them for five minutes; then drain, -and add to the boiling vegetables. Add the potatoes, and let boil -gently until nearly done; then add the vegetable butter, and let simmer -until thoroughly done. - -_Cream Rice Pudding._--One half cup uncooked white rice, five cupfuls -milk, scant one third cup sugar, vanilla flavor. Wash the rice -thoroughly, add the milk, and cook in a double boiler for three fourths -of an hour. Add the sugar and the vanilla flavor, and pour into an -oiled baking pan and bake in a moderate oven. As soon as the first -crust forms, stir it down, at the same time stirring the rice. Then -allow the last crust to form and brown, and remove from the oven. - -_Milk Toast._--Put a piece of zwieback into a bowl, pour scalding hot -milk over it, and serve. - -_Raisin Sandwich._--Chop one half cup seeded raisins fine, and add -one fourth cup ground walnuts. Add one and one half tablespoonfuls -mayonnaise dressing and one teaspoonful lemon juice, and mix well. -Spread between slices of thinly buttered bread, cut in triangles, and -serve. - -_Rye Wafers._--One cup rye flour, one cup pastry flour, two and one -half tablespoonfuls vegetable fat, two tablespoonfuls brown sugar, one -half teaspoonful salt, one half cup water, or barely enough to mix to -a stiff dough. Mix all the dry ingredients, add the oil, and rub the -flour between the hands to distribute the oil evenly. Add the water -very slowly, stirring meantime to avoid getting any part of the flour -wet and sticky. Work on the board until mixed, then roll out to one -fourth inch thickness, cut with a biscuit cutter, prick with a fork, -and bake in a hot oven to a light brown. - -_Rye Sticks._--Take the above dough, roll out one half inch thick, -cut into long strips about one third inch wide, then crosswise into -three-inch lengths. Lay in a baking pan, leaving a little space -between, and bake to a light brown color. - - -WEDNESDAY - - _Breakfast_ - - STEWED CHERRIES STEAMED WHEAT PLAIN OMELET - CREAM CORN MEAL PUFFS BUTTER - - _Dinner_ - - VEGETABLE JULIENNE SOUP STRING BEANS MACARONI FAMILY STYLE - BUTTER RAISED CORN BREAD WATERMELON - - _Luncheon_ - - WHEAT GRUEL STEWED PRUNES RYE STICKS ZWIEBACK - GRAPES MILK - -_Steamed Wheat._--Pick over one cup of wheat, and wash in several -waters. Let soak overnight; then drain, add four cups boiling water, -and let boil slowly until the water is evaporated and the wheat looks -dry. Cover, and let stand on the edge of the stove to steam for forty -minutes. This grain is best cooked on a hot stone in fireless overnight. - -_Plain Omelet._--One egg, one tablespoonful milk, a pinch of salt. Beat -the yolk until thick, add the milk, and mix well. Add a pinch of salt -to the white, and beat stiff. Fold the yolk into the white, and pour -the mixture into a hot oiled fry pan, and set into the oven until just -barely _set_. While still in the pan, turn one half of the omelet over -the other half, by slipping a knife under one side and turning it over -on the other section. Invert on a hot platter, and serve. - -_Corn Meal Puffs._--One cup pastry flour, one third cup corn meal, one -half teaspoonful salt, two teaspoonfuls vegetable butter, one scant cup -milk, one egg separated. Make a batter of the milk, the flour, the corn -meal, the salt, the melted fat, and the egg yolk, and stir smooth. Beat -the white stiff, and fold the batter into it. Pour into hot oiled iron -gem pans, and bake in a quick oven. - -_Vegetable Julienne Soup._--One medium small potato, one small carrot, -one small turnip, one stalk celery, one half cup cauliflowerlets or -string beans, peas, or any fresh green vegetable, one small tomato, one -teaspoonful vegetable butter, two cups cold water, two cups vegetable -broth, salt to taste. Cut all the coarse vegetables into very thin -shreds, and put into a small pan with the vegetable butter and one -fourth cup water, and let simmer until the moisture is absorbed; -then add the rest of the water, and boil up. Add the cut potato and -tomato and the vegetable broth. Salt to taste, and let cook until the -vegetables are thoroughly done. Add a sprinkle of chopped parsley, and -serve. - -_Macaroni Family Style._--One cup macaroni raw, one cup tomato pulp, -one tablespoonful vegetable butter, one tablespoonful chopped onion, -a sprinkle of sage or thyme, one egg, and salt to taste. Break the -macaroni into inch lengths, drop into salted boiling water, and let -cook until thoroughly done; then drain in a colander. Put the butter, -the onion, and the savory into a small pan, and simmer for a few -moments, but do not brown. Add the tomato, bring to a boil, and salt to -taste. Pour the hot sauce into the egg, stirring as it is being poured -in. Add the cooked macaroni, pour all into an oiled baking pan, and -bake to a light brown. - -_String Beans._--Select young and tender beans, string them, and break -them into short lengths. Wash, and lift them out of the water; put into -a saucepan with enough boiling water to cover the beans. Add salt, and -let cook gently, having the cover drawn to one side of the saucepan. -When done, add a little vegetable butter and serve. When the beans are -aged, they should be lifted out of the water and put into a covered -vessel containing a little hot vegetable oil, and stirred over the fire -for ten minutes before the water is added to them; and when cooked, -they will be very tender. - -_Raised Corn Bread._--In order to incorporate in corn bread enough -moisture so that it will not dry out after baking, a certain proportion -of the liquid used may be poured over the meal boiling hot; thus the -needed moisture is absorbed before making into bread, as follows: - -Three cups water, one half cake compressed yeast, four cups best bread -flour, two cups corn meal, one tablespoon salt, three tablespoons -sugar, two tablespoons vegetable fat. Sift the flour into a large bowl, -and leave space at one side of the flour for the sponge. Dissolve the -yeast in two teaspoons water, add one cup warm water, and pour on one -side of the flour. Stir enough flour into this liquid to make a thin, -smooth batter. Cover, and set in a warm room until light (about one -and one half hours). Put the corn meal into a small bowl, and pour on -gradually, in a slow stream, two cups boiling water, stirring as it is -poured in, and let stand one half hour. - -When the sponge is sufficiently light, add the salt, the sugar, and the -vegetable fat, and mix well. Add the scalded and warm corn meal, and -mix all into a soft dough. Turn out on a floured board, and knead until -elastic to the touch. Then return to an oiled bowl, cover, let rise, -and finish the same as for entire wheat bread. - -_Wheat Gruel._--Take the steamed wheat left over from breakfast, add -water to cover, and let cook gently until well done. Mash through a -strainer, season with salt and a little cream or canned milk, and serve. - -_Rye Sticks._--The recipe for rye sticks is given following the recipe -for rye wafers in Tuesday's lesson. - - -THURSDAY - - _Breakfast_ - - BUTTER BAKED GARBANZOS WITH APPLE SAUCE CREAM - GRANO CEREAL WITH DATES ENTIRE WHEAT BREAD - - _Dinner_ - - SLICED TOMATO NAVY BEAN SOUP ARMY STYLE STEWED CARROTS - NOODLES AU GRATIN RYE BREAD BUTTER STEAMED RAISINS - - _Luncheon_ - - NUT AND JELLY SANDWICHES - BANANA RICE BUCKWHEAT STICKS RHUBARB SAUCE - -_Grano Cereal._--Two cups pastry flour, one third cup rolled oats, one -fourth cup corn meal, one fourth teaspoonful salt, large one half cup -water. Mix all the dry ingredients, and add the water slowly, stirring -constantly to a very stiff dough. Knead a few moments, then roll out -one fourth inch thick. Cut into strips about three inches wide, prick -with a fork, lay in a baking pan, and bake in a medium oven until a -very light brown and fairly crisp. When cool, grind through a food -chopper, using a coarse knife. Serve with milk or cream. - -_Grano with Dates._--Two cups water, one cup grano cereal, one half cup -washed and pitted dates, a pinch of salt. Bring the water to a boil, -and sprinkle in the grano. Stir until thick, then add the dates, and -serve with cream. - -_Baked Garbanzos (chick peas)._--Wash one cup garbanzos, and soak -overnight. Drain, add two cups boiling water, and let boil gently until -thoroughly done, or cook in fireless overnight. Return to the fire, add -salt to taste, and let cook gently until the liquid is reduced; then -put into the oven in a covered dish, and bake until they begin to brown -slightly on the bottom. - -_Navy Bean Soup Army Style._--One cup navy beans, seven cups water, two -thirds cup diced carrot, one third cup diced onion, one tablespoonful -vegetable butter, salt to taste. Wash the beans, and cook very slowly -until tender, adding the salt when they are about half done. Put the -butter, the diced carrot, and the onion into a small pan with three -tablespoonfuls water, and stir over the fire until the water is -absorbed; then add to the bean soup, and let boil gently for thirty -minutes or more. Add a sprinkle of chopped parsley, and serve. - -_Stewed Carrots._--Two cups sliced young carrots, one and one half -cups hot water, two teaspoonfuls vegetable butter, one teaspoon flour, -salt. Wash and scrape young carrots, and slice quite thin. Add the -hot water, and salt to taste, and let cook gently until the liquid is -reduced to one half cup. Rub the flour and the butter smooth in a small -pan. Add one third of the liquid, and stir smooth. Add the balance of -the liquid, and boil up. Add the carrots, reheat, and serve. A little -rich cream or canned milk may be added if desired. - -_Noodles au Gratin._--Roll out and cut noodles the same as given in -recipe for Sunday dinner. Sprinkle into boiling salted water, and cook -the same as macaroni, or about fifteen minutes. Drain well, saving the -liquid for gravies or sauces. Make a cream sauce by rubbing together in -a saucepan two tablespoonfuls vegetable butter and two tablespoonfuls -flour; then add one third cup hot milk, and stir smooth. Add two thirds -cup more milk, boil up, and salt to taste. Add enough of the cream -sauce to the noodles to flavor them and not have them too soft. Pour -into an oiled baking pan, and grate fresh bread crumbs over the top, -pressing them down with a spoon to moisten them. Sprinkle with cream or -bits of butter, and bake to a nice brown. - -_Steamed Raisins._--Dip cluster raisins into water, drain, and lay -between two pie tins; put into the oven until hot through; then serve. - -_Banana Rice._--Take the recipe for creamed rice as given in the lesson -for Sunday evening luncheon. Slice one large banana, sprinkle with a -little sugar, mix lightly into the hot creamed rice, and serve. - -_Nut and Jelly Sandwiches._--Add finely chopped or ground walnuts to -jelly in the proportion to spread nicely on bread. Cut bread into very -thin slices. Spread one slice with butter, and the opposite slice with -the nut mixture. Fold together, cut in triangles, and serve. - -_Buckwheat Sticks._--One cup pastry flour, one cup buckwheat flour, one -half teaspoonful salt, two and one half tablespoonfuls vegetable fat, -two tablespoonfuls brown sugar, scant one half cup water, or barely -enough to mix the flour to a stiff dough. Mix all the dry ingredients, -add the fat, and rub between hands to distribute the oil evenly. Add -the water very slowly, stirring meantime; and as soon as the flour can -be worked together by sufficient moisture, lay on the board, and work -for a few moments; then roll out to one third inch thickness. Cut into -strips one third inch in width, then crosswise into sticks three inches -long. Lay in a baking pan, leaving a little space between, and bake to -a very light brown. - -_Buckwheat Wafers._--Take the above dough, roll out one fourth inch -thick, cut with a biscuit cutter, prick with a fork, and bake the same -as sticks. - - -FRIDAY - - _Breakfast_ - - POACHED EGG CORN MEAL WITH RAISINS CANTALOUPE - CREAM BAKED POTATO RYE BREAD BUTTER - - _Dinner_ - - CUCUMBERS CREAM OF TOMATO SOUP STEWED CORN - VEGETABLE LOAF COUNTRY GRAVY BUTTER ENTIRE WHEAT BREAD - - _Luncheon_ - - FRUIT SOUP CORN FLAKES CREAM BUCKWHEAT WAFERS - WATERMELON APPLES ZWIEBACK - -_Corn Meal with Raisins._--Wash one half cup raisins, and put them -between two pie tins in the oven until hot through. Put one cup corn -meal into a baking pan, and toast lightly in the oven; then sprinkle it -gradually into three and one half cupfuls of boiling water, with one -fourth teaspoonful salt, and let cook gently for ten minutes. Add the -raisins, let cook for twenty minutes more, and serve. - -_Poached Egg._--Bring water to a boil in a saucepan, break the egg -into a separate dish, and drop carefully into the boiling water. Set -immediately to one side of the stove until the egg is firm enough to -remove, and the white will be tender and jellylike. - -_Cream of Tomato Soup._--Two cupfuls strained tomato, one cupful water, -two teaspoonfuls vegetable butter, one tablespoonful light brown -flour, one cupful canned milk or rich cream, salt to taste. Bring the -water, the tomato, and the butter to a boil. Thicken with the flour -made smooth with a little cold water. Salt to taste, add canned milk -(unheated), strain, and serve. If cream is used, omit the butter. - -_Vegetable Loaf._--One and one half cups soaked stale bread, three -fourths cup cooked and left-over food (brown beans preferred), one and -one half tablespoonfuls vegetable butter, two teaspoonfuls chopped -onion, a sprinkle of sage and marjoram, one tablespoonful brown flour, -one third cup milk, one egg, and salt to taste. Soak the bread in cold -water until soft all the way through; then press out lightly. Put the -butter, the onion, and the savory into a small pan, and simmer for a -few moments. Add the brown flour, then the milk, and stir until smooth. -Mash the beans with a spoon, beat the egg slightly, and mix all the -ingredients. Bake in an oiled baking pan until set, and brown on the -top. Loosen with a knife along the edge, turn out on a platter, and -serve. - -_Country Gravy._--Cook down a little sour cream in a pan until the oil -separates and the albumen turns a very light brown color; then add -enough flour (previously browned in the oven) to take up the fat from -the cream. Add a little hot milk, and stir smooth. Add more milk, and -bring to a boil and the thickness of medium thin gravy. - -_Stewed Corn._--Take cooked corn cut off the cob, add a little hot -water, and bring to a boil. Season with a little cream or vegetable -butter, reheat, and serve. - -_Fruit Soup._--Two cups blackberry or strawberry juice, four -tablespoonfuls sago, two teaspoonfuls lemon juice, two cups water, -sugar to taste. Wash the sago, drain, add to two cups boiling water, -and let cook until clear. Add the fruit juices, and sweeten to taste. -Preferably served cold. - -_Buckwheat Wafers._--This recipe follows the recipe given for buckwheat -sticks in Thursday's lesson. - - -SATURDAY - - _Breakfast_ - - CREAM HOMINY GRAPEFRUIT STEWED PRUNES - SOY TOAST BUTTER RYE BREAD - - _Dinner_ - - LETTUCE WHOLE RICE WITH NEW PEAS COTTAGE CHEESE - SUMMER SQUASH RAISIN PIE ENTIRE WHEAT BREAD - - _Luncheon_ - - FIGS MILK TOAST PEAR SAUCE - CREAM ROLLS CEREAL COFFEE - -_Cream Hominy._--Heat a little cream, or a little milk and a small -seasoning of vegetable butter. Add enough lye hominy to make the food -creamy and not too milky. Add a pinch of salt, and serve. - -_Soy Toast._--Duplicate the recipe for cream peas on toast, as given in -Sunday's breakfast lesson, substituting thoroughly cooked and mashed -soy beans for the peas, and serve. - -_Whole Rice with Peas._--One half cup uncooked natural brown rice, one -and one half cups boiling water, one and one half cups cooked new peas, -one tablespoonful vegetable butter, two teaspoonfuls flour, salt. Wash -the rice thoroughly, put to cook in one and one half cups boiling -water, and let boil steadily until the water is evaporated and the rice -looks dry; then cover, and let stand on the edge of the stove to steam -for fifteen minutes. Add enough hot water to the peas to cover them, -salt to season, and let cook gently until the liquid is reduced to one -half cupful, and the peas are tender. Rub the flour and the butter -together in a saucepan. Add a little of the liquid from the peas, and -stir smooth. Add the balance of the liquid, and boil up. Add the peas -to the rice, pour on the thin sauce, and mix with a fork. Put into a -covered dish, and set into the oven until hot through. - -_Summer Squash._--Wash the squash, peel very thinly, remove the seeds -if they are large, and steam the squash until tender. Mash, season with -a little cream or vegetable butter, and serve. - -_Raisin Pie._--One and one half cupfuls seedless sultana raisins, two -cupfuls water, one tablespoonful lemon juice, one scant tablespoonful -cornstarch, one third cup sugar, one teaspoonful vegetable butter. Wash -the raisins thoroughly, and soak overnight. Bring to a boil with the -two cupfuls water; then add the sugar mixed with the starch, a pinch -of salt, and let boil for about ten minutes, or until the liquid is -reduced suitably for one pie. Let cool. - -_Pie Crust._--One and one fourth cups pastry flour, four tablespoonfuls -solid vegetable fat, one eighth teaspoonful salt, about three -tablespoonfuls water. Add the salt and the shortening to the flour, -and mix with the finger tips. Add the water very slowly, mixing with -a fork, as it runs in, to a soft, light dough. Line the bottom of a -pie tin with crust, being careful to press the crust well down into -the tin; then pour on the stewed raisins. Add the lemon juice and the -vegetable butter; then cover with a perforated top crust, having the -edges wet, so as to stick the crusts together. Brush over the top with -milk, and bake in a quick oven. - -_Cream Rolls._--One and one third cups pastry flour, two thirds cup -whole wheat flour, one half teaspoonful salt, one teaspoonful sugar, -one third cup double cream, one fourth cup cold water. Mix the water -and the cream thoroughly. Put all the dry ingredients into a bowl, -and pour on the wetting in a very slow stream, stirring constantly, -so as to get the moisture evenly blended through the flour. Work into -a dough, roll out to about one half inch thickness, and cut into long -strips about one third inch in width. Roll each piece on the board, -and cut into three-inch lengths. Lay in a baking pan, leaving a little -space between, and bake in a medium oven, to a light brown. - - - - -[Illustration] - -_The_ USE _of_ LEFT-OVERS - - _by - Dr. LAVINA BAXTER-HERZER_ - - Department of Pathology and Bacteriology, - College of Medical Evangelists, - Loma Linda, California - - -At the present time, when the conservation of food is such a vital -question, the use of left-overs becomes a very important matter for -consideration. The following are a few simple suggestions that may -prove helpful. - -First of all, we should plan, as far as possible, to avoid having much -food left. One of the simplest means of accomplishing this is to serve -fewer foods at a meal. Variety may be had at different meals. - -By planning beforehand, we can serve such foods at one meal as will -combine nicely when warmed the next day or the next meal. - -For example: In all large hotels, when navy bean soup is served army -style, carrots are always served in some way. In order to make the -broth sufficiently rich, more beans are cooked than are served as -soup. The next day, these, with the carrots, are put through a soup -strainer, properly seasoned, and served as puree a la Crecy. - -Again, when planning tomato rice soup, cook a little extra rice in the -tomato broth. When serving the soup, use only what rice is necessary. -The thick remainder is very good baked in some acceptable preparation -the next day. A little grated onion or a chopped bell pepper may be -used for seasoning, if desired. - - -_A Housewife's Test_ - -After meals, the first thing that should claim the housewife's -attention is the food that remains uneaten. Just here is one of the -tests of her ability to do her part in conserving her family food -supply. It is quicker, perhaps, to scrape everything into the garbage -pail; and it is said that at least twenty per cent of all foods brought -into American kitchens is lost in this way. This loss either decreases -the amount of food the family should have, or raises the cost of living -that much. - -If food is to be kept over, it should be put into dishes of proper -size, and put in a cool place, away from the flies and the dust. -The sooner these left-overs are used, the better, as they naturally -deteriorate by standing. - -In case of fresh fruit, it may be heated, if there is any doubt as to -its keeping. - -Apple peelings and cores make excellent jelly, as most of the pectin -is found near the skin and the seeds. Care should be taken to wash the -apples well before paring, and remove any wormy parts. - -All butter scraps should be saved, and may be used for cooking. If the -family is properly taught, however, there will be very little left on -the plates. - -Left-over bread may be used for toast, bread pudding, or pressed fruit -pudding, if unbroken. The broken pieces and the crumbs may be dried and -used for dressing, or broken or rolled and served with milk instead of -fresh bread. - -Buns, muffins, and gems may be moistened and reheated. A loaf of very -stale bread may be freshened in the same way. - -Left-over vegetables may be reheated, and used for salad, or for -flavoring soups, if put through a soup strainer. - -Salads do not keep well; and for that reason, care should be taken not -to prepare more than is likely to be eaten. If a little is left, it may -be used for a pick-up lunch, perhaps. Small portions of dessert may be -used in the same way. - -Milk or cream that is left may be sterilized and put in a cool place. - -Left-over grains may be used for making gruels, which are very good for -lunch; or if only a small amount remains, it may be used for thickening -soup. If there is a sufficient amount, steamed raisins or dates may be -added, and then it may be put into molds to cool. This may be served -with cream or some pudding sauce, making a simple dessert for either -dinner or lunch. Cream of wheat, rolled wheat, farina, and Graham are -especially nice served in this way. - -Many housewives cook an extra amount of corn meal in order to have some -left, as it is better warmed up than at the first. It is good mixed -with croutons, rolled in corn flakes, browned, and served with jelly -or maple sirup. To mix with rice or any nut food, season, form into -patties, and serve with tomato sauce, is another method. - -When warming potatoes, if the supply is scant, many persons add a slice -of stale bread broken up. - -The vegetable loaf given in Mr. Anderson's recipes may be varied, and -any kind of beans or peas used to make it. Served with a good gravy, -it makes a substantial dish for dinner. - -By using a choux paste, left-over rice, macaroni, spaghetti, any kind -of beans, peas, or lentils may be made into patties or croquettes. They -may be served with gravy or jelly, and their original form scarcely be -recognized when they appear on the table next time. - -To make the choux paste, take one and one half tablespoons of butter, -dairy or vegetable, one tablespoon of chopped onion, and a pinch of -sage. Put in a small saucepan, and stir over the fire a few minutes, -but do not brown. Add three tablespoons of flour, and stir until it -is thoroughly scalded. Then add one third cup of milk, and stir until -smooth. Drop into this mixture the yolk of one egg, and stir until it -is well cooked. It should be a thick, smooth paste when done. Part of -this may be used one day, and the rest saved for another time. - -As the housewife seeks to make use of all remnants of food, new -possibilities will gradually open before her, and her efforts will -become a real pleasure rather than a task. - - - The call is, therefore, to YOU to do your part; and in the doing, - you will bind yourself to the whole army of women who are serving - their country. - - --_Dr. Anna Howard Shaw._ - - - * * * * * - - -Transcriber's Notes: - -Obvious punctuation and spelling errors repaired. - - - - - -End of the Project Gutenberg EBook of The Food Question, by Various - -*** END OF THIS PROJECT GUTENBERG EBOOK THE FOOD QUESTION *** - -***** This file should be named 54721-8.txt or 54721-8.zip ***** -This and all associated files of various formats will be found in: - http://www.gutenberg.org/5/4/7/2/54721/ - -Produced by Larry B. 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- margin-top: 1em; - margin-bottom: 1em; - padding: .5em; - } - - .figright {float: right;} - - -} - - </style> - -</head> - -<body> - - -<pre> - -The Project Gutenberg EBook of The Food Question, by Various - -This eBook is for the use of anyone anywhere in the United States and most -other parts of the world at no cost and with almost no restrictions -whatsoever. You may copy it, give it away or re-use it under the terms of -the Project Gutenberg License included with this eBook or online at -www.gutenberg.org. If you are not located in the United States, you'll have -to check the laws of the country where you are located before using this ebook. - - - -Title: The Food Question - Health and Economy - -Author: Various - -Release Date: May 14, 2017 [EBook #54721] - -Language: English - -Character set encoding: UTF-8 - -*** START OF THIS PROJECT GUTENBERG EBOOK THE FOOD QUESTION *** - - - - -Produced by Larry B. Harrison and the Online Distributed -Proofreading Team at http://www.pgdp.net (This file was -produced from images generously made available by The -Internet Archive) - - - - - - -</pre> - - -<hr /> - - - - -<div class="chapter"> - -<div class="figcenter"> - <img src="images/cover.jpg" width="475" height="749" alt="Cover" /> -</div> - -<hr /> - -<h2 class="nobreak">THE FOOD QUESTION</h2> - -</div> - -<hr /> - -<p><span class="pagenum"><a name="Page_2" id="Page_2">Pg 2</a></span></p> - -<div class="figcenter"> - <img src="images/i_frontis.jpg" width="500" height="648" alt="frontispiece" /> - <div class="caption"><i>Letter from Dr. Ray Lyman Wilbur, president of Stanford University, - and first assistant to Herbert Hoover, in Food Administration, - to the chairman of the Pacific Press Publishing Committee, - after reading the proofs of this book.</i> - </div> -</div> - -<hr /> - - - - -<div class="chapter"> -<p><span class="pagenum"><a name="Page_3" id="Page_3">Pg 3</a></span></p> - -<h1><i>The</i><br /> -<span class="xlarge">FOOD QUESTION</span></h1> - -</div> - -<p class="p4 center vspace wspace">Health and Economy<br /> -<span class="large">BY EIGHT SPECIALISTS</span></p> - -<div class="figcenter"> - <img src="images/i_title.jpg" width="100" height="141" alt="title_decor" /> -</div> - -<p class="p4 center vspace wspace">"Eat ye that which is good."<br /> -"That thou mayest prosper and be in health."<br /> -"Eat in due season, for strength, and not for drunkenness."<br /> -"Gather up the fragments that remain, that nothing be lost."<br /> -</p> - -<p class="p4 center vspace wspace"> -Copyright 1917 by<br /> -<br /> -Pacific Press Publishing Association<br /> -Mountain View, California<br /> - -Kansas City, Missouri   Portland, Oregon   Brookfield, Illinois<br /> -Calgary, Alberta, Canada   Cristobal, Canal Zone<br /> -</p> - -<hr /> - - - - -<div class="chapter"> -<p><span class="pagenum"><a name="Page_4" id="Page_4">Pg 4</a></span></p> - -<h2 class="nobreak"><a id="contents"></a>CONTENTS</h2> -</div> - -<table summary="Contents"> - <tr> - <td class="tdl2"><span class="smcap">Frontispiece</span><br /><i>Letter from Dr. Ray Lyman Wilbur</i></td> - <td class="tdr"><a href="#Page_2">2</a></td></tr> - <tr> - <td class="tdl2"><span class="smcap">Publishers' Foreword</span></td> - <td class="tdr"><a href="#foreword">5</a></td></tr> - <tr> - <td class="tdl2"><span class="smcap">Hoover and What He and Wilson Say</span></td> - <td class="tdr"><a href="#hoover">6</a></td></tr> - <tr> - <td class="tdl2"><span class="smcap">Food Economy</span><br /><i>By E. A. Sutherland, M. D.</i></td> - <td class="tdr"><a href="#food">7–15</a></td></tr> - <tr> - <td class="tdl2"><span class="smcap">Loaf of War Bread on Field of Gettysburg</span></td> - <td class="tdr"><a href="#Page_16">16</a></td></tr> - <tr> - <td class="tdl2"><span class="smcap">Food Elements and Simplicity of Diet</span><br /><i>By E. H. Risley, M. D.</i></td> - <td class="tdr"><a href="#elements">17–34</a></td></tr> - <tr> - <td class="tdl2"><span class="smcap">Food Tables</span>—Cereals, Legumes, Fruits, Nuts,<br />Vegetables, Miscellaneous</td> - <td class="tdr"><a href="#Page_23">23–27</a></td></tr> - <tr> - <td class="tdl2"><span class="smcap">Necessary Knowledge to Careful Planning</span><br /><i>Ladies' Home Journal</i></td> - <td class="tdr"><a href="#necessary">34</a></td></tr> - <tr> - <td class="tdl2"><span class="smcap">Vitamines and Calories</span><br /><i>By D. D. Comstock, M. D.</i></td> - <td class="tdr"><a href="#vitamines">35–46</a></td></tr> - <tr> - <td class="tdl2"><span class="smcap">A Word of Advice to Women</span><br /><i>By Lord Northcliffe</i></td> - <td class="tdr"><a href="#advice">46</a></td></tr> - <tr> - <td class="tdl2"><span class="smcap">Fruits and Their Dietetic Value</span><br /><i>By George A. Thomason, M. D.,<br />L. R. C. S., L. R. C. P.</i></td> - <td class="tdr"><a href="#fruits">47–52</a></td></tr> - <tr> - <td class="tdl2"><span class="smcap">Ten Reasons for a Fleshless Diet</span><br /><i>By A. W. Truman, M. D.</i></td> - <td class="tdr"><a href="#reasons">53–66</a></td></tr> - <tr> - <td class="tdl2"><span class="smcap">Physical Benefits of Joy</span><br /><i>By George A. Thomason, M. D.</i></td> - <td class="tdr"><a href="#physical">66</a></td></tr> - <tr> - <td class="tdl2"><span class="smcap">Stimulants and Condiments</span><br /><i>By Arthur N. Donaldson, M. D.</i></td> - <td class="tdr"><a href="#stimulants">67–72</a></td></tr> - <tr> - <td class="tdl2"><span class="smcap">Simple Menus and Recipes</span><br /><i>By H. S. Anderson, Food Expert</i></td> - <td class="tdr"><a href="#simple">73–92</a></td></tr> - <tr> - <td class="tdl2"><span class="smcap">The Use of Left-Overs</span><br /><i>By Lavina Baxter-Herzer, M. D.</i></td> - <td class="tdr"><a href="#use">93–96</a></td></tr> - <tr> - <td class="tdl2"><span class="smcap">The Call to You</span><br /><i>By Dr. Anna Howard Shaw</i></td> - <td class="tdr"><a href="#call">96</a></td></tr> -</table> - -<hr /> - - - - -<div class="chapter"> -<p><span class="pagenum"><a name="Page_5" id="Page_5">Pg 5</a></span></p> - -<h2 class="nobreak"><a id="foreword"></a>Publishers' Foreword</h2> - -</div> - -<p>This book was planned before Food Conservation was -by the mass considered seriously. The writers of the -various articles are thoroughly qualified to speak where -they have spoken. They are practical, conscientious, -Christian, and have at heart the best in the needs of humanity. -Every one strikes a major chord in the song -of healthful, economical living. The recipes are from the -author of "Food and Cookery," who has had a score of -years' experience in every station and phase of the preparation -of food, under French, English, German, and -Spanish chefs. He has been second cook in the Calumet -Club of Chicago, the California Club, Los Angeles, and -in many leading hotels in various cities. For ten years, -he has given his best thought and study to the preparation -of the best in food, scientific, palatable, wholesome, -and economic, most of this time in the Sanitarium and -College of Medical Missionaries, Loma Linda, California. -Special attention is called to the valuable tables of Food -Elements, and to the newly demonstrated values of vitamines -and the substances which destroy them.</p> - -<p>We are grateful for the kind word spoken by Dr. Ray -Lyman Wilbur, president of Stanford University, and -first assistant to Mr. Hoover in the Federal Food Administration -Department; also for the help and suggestions -of Dr. Newton Evans, president of the College of -Medical Evangelists, of Loma Linda, California.</p> - -<p>The little book will, we believe, not only meet present -needs, but be a safe counselor in the years to come.</p> - -<hr /> - - - - -<div class="chapter"> -<p><span class="pagenum"><a name="Page_6" id="Page_6">Pg 6</a></span></p> - -<h2 class="nobreak"><a id="hoover"></a><i>Hoover<br /> -   says</i>—</h2> - -</div> - -<div class="figright"> - <img src="images/i_006.jpg" width="135" height="213" alt="Hoover" /> -<div class="caption small"><span class="smcap">© <i>International Film</i></span></div> -</div> - -<p class="drop"><span class="uppercase">"Let</span> the American -woman <em class="gesperrt">stop</em>, before -anything is thrown -away; and let her ask -herself, 'Can it be used -in my home, in some -other home, or in the -production of further -food supply by feeding -it to animals used also -for food?'</p> - -<p>"Let her <em class="gesperrt">order</em> her -meals so that there will -be plenty—for there is -<em class="gesperrt">plenty</em>—but not too -much.</p> - -<p>"The intelligent woman of America must make a proper -study of food ratios, so that the most nutritious foods will -appear in their proper proportions on the home table.</p> - -<p>"The man who complains at the result of his wife's efforts -to conserve food is doing her an inexcusable injury. -He should never hesitate to coöperate in her wise conservation -plans."</p> - -<hr class="style1" /> -<p class="center bold large"><i>Wilson says</i>—</p> - -<p class="drop"><span class="uppercase">"In</span> no direction can they [the women of America] so -greatly assist as by enlisting in the service of the food -administration and cheerfully accepting its direction and -advice. By so doing, they will increase the surplus of food -available for our own army and for exports to the allies. -To provide adequate supplies for the coming year is of -absolutely vital importance to the conduct of the war; and -without a very conscientious elimination of waste and very -strict economy in our food consumption, we cannot hope to -fulfill this primary duty."</p> - -<hr /> - - - - -<div class="chapter"> - -<p><span class="pagenum"><a name="Page_7" id="Page_7">Pg 7</a></span></p> - -<div class="figcenter"> - <img src="images/i_007.jpg" width="450" height="229" alt="ch_pic1" /> -</div> - -<h2 class="nobreak"><a id="food"></a>FOOD ECONOMY</h2> - -</div> - -<p class="center bold large"><i>by<br /> -E. A. SUTHERLAND, A. B., M. D.</i><br /> -of the State Bureau of<br /> -Food Conservation of Tennessee</p> - -<p>From the days of ancient Egypt, when Joseph, who -stood at the head of the great food conservation movement -of the time, called the attention of the world to the need -of food economy, down through history to the present -time, the human race has passed through numerous crises -when the questions of food production and food economy -have been vital. That Hebrew, promoted to the first place -in the Egyptian empire because of his wonderful grasp of -a world problem and his executive ability, enabled that -kingdom to feed the world. America to-day, as Egypt -of old, is an international granary, and is asked to feed -the nations; and her population—every man, woman, and -child—must coöperate with America's Joseph to-day in -meeting the situation by proper production, proper conservation, -and strict economy. "This war is a food war -even more than it is a gun war." Let us fight to save -lives. That is the battle to be won through food economy.</p> - -<p><span class="pagenum"><a name="Page_8" id="Page_8">Pg 8</a></span></p> - -<p>It was when the Roman world was running riot that, -on the shores of the Sea of Galilee, Christ gave His wonderful -lesson on the subject of food conservation. We -call it a miracle when with five thousand men, besides -the women and the children, seated about Him, He fed -the multitudes. That same power is to-day, and always -has been, feeding the men of earth. From a basket of -seed, each recurring harvest puts thousands of loaves of -bread into the hands of the world's hungry; the two small -fishes continue to multiply; rich and poor alike are fed -by the great Provider. And now as then, after human -wants are met, the mandate goes forth, "Gather up the -fragments that remain, that nothing be lost." Economy -is again being preached as it was once taught on the -shores of Galilee. There has been started a great educational -movement for increased food production. But -that is only a part of the message. "Gather up the -fragments," prevent waste, utilize the scraps, the gospel -of a clean plate,—these are all familiar phrases in the -great conservation movement of to-day. By many, food -conservation and food economy are deemed not only national -problems, but a part of the divine message taught -by Christ and His disciples.</p> - -<p>The great world war which began in 1914 has compelled -every nation to halt and consider its national habits.</p> - -<p>Undoubtedly the United States is the most prodigal -of nations. Approximately sixty per cent of its population -is now urban. Simple rural life is practically gone; -and those artificial and extravagant standards of the city -which destroy body, mind, and soul have taken its place. -"Fullness of bread and abundance of idleness," two of -the reasons assigned by the Scriptures for the downfall -of Sodom, are conditions which to-day are ruining American -civilization. No other nation has ever indulged such -extravagance and prodigality as has the United States.<span class="pagenum"><a name="Page_9" id="Page_9">Pg 9</a></span> -We search the world over for table delicacies. American -inventive genius has made it possible to have foods from -all parts of the world, both in season and out of season. -The arts of canning and preserving and the making of -factory foods have loaded our cupboard shelves with eatables -of which our fathers never dreamed.</p> - -<p>While this interchange has its advantages, and we -should appreciate the privilege of eating the wholesome -products of other countries, yet when easy methods of -transportation lead people to limit their productions to -money crops, forsaking the raising of their own food, a -wrong principle has been introduced. The benefit to be -derived from this variety of imported food is neutralized -by the extravagant habits and tastes thus cultivated.</p> - -<hr class="style1" /> -<p class="center bold large"><i>Economy of Food Elements</i></p> - -<p>Man is made from the dust of the earth; and by divine -law, his body continues to build and rebuild from -chemically organized soil. To be intelligent, food economists -require a knowledge of the four food elements,—proteins, -carbohydrates, fats, and minerals,—and the relation -each sustains to the human body. Later chapters -contain valuable instruction in these respects.</p> - -<p>It is poor economy to allow valuable mineral salts to -be removed from flour by milling, from rice by polishing, -and from vegetables by wrong methods of cooking. These -minerals are necessary for the development of the child, -for the preservation of teeth and bones, for high efficiency -in the nervous system, and for a proper functioning of -the various organs in the body. There is no economy in -buying denatured grain, even though it is put up in cartons, -at ten times the price of the natural grain.</p> - -<p>"Put a knife to thy throat, if thou be a man given -to appetite." Stop the immense waste of strength, energy, -money, and time due to mere gratification of appetite.<span class="pagenum"><a name="Page_10" id="Page_10">Pg 10</a></span> -Stop preparing food that is intended simply to -coax the appetite to the point where eating becomes gluttony. -In the words of an eminent authority, "Most men -would attain better health and greater efficiency if they -would reduce their rations by twenty-five per cent or -more." The celebrated Dr. Osler tells us that "we eat -too much after forty years of age," and he advises every -wise man to restrict his eating as he grows older, "and -at last descend out of life as he ascended into it, even -into a child's diet."</p> - -<hr class="style1" /> -<p class="center bold large"><i>Overeating</i></p> - -<p>Food economy is not a call to a starvation diet, but -to a balanced ration of wholesome, well prepared food. -Overeating of even the best food produces poisons that -injure the tissues, overwork the organs of digestion, and -in time may bring the body to actual starvation conditions.</p> - -<p>A man's appetite is not always a safe guide. Artificial -surroundings in childhood make the normal appetite -the exception rather than the rule. Few children -are taught, by parents, teachers, or preachers, the importance -of restricting the appetite. The seeds of intemperance -sown by those who prepare food for the -family table bring a larger harvest than does the work -of all the devil's agencies in saloons and tobacco shops -combined. Millions of dollars are worse than wasted by -the conversion of food materials into strong drinks to -satisfy appetites perverted by wrong habits of eating. -Why are our schools and churches more interested in -the maintenance of a worn-out, traditional educational -system, and an abstract, impractical religion, than in some -of these vital teachings? We look to legislation to cure -degenerate appetites for which we are largely responsible -through false education in home and school and church. -Starving ones of earth are deprived of food when we<span class="pagenum"><a name="Page_11" id="Page_11">Pg 11</a></span> -convert it into strong drink; the process requires the -time and strength of a great army of workers; and transportation -facilities now used for carrying whisky, tobacco, -and other body- and mind-destroying substances, might -be used in transporting the foods we waste. It is estimated -that we waste enough in our kitchens to feed ten -million people. "Blessed art thou, O land, when ... thy -princes eat in due season, for strength, and not for drunkenness!"</p> - -<hr class="style1" /> -<p class="center bold large"><i>Some Economies</i></p> - -<p>Dr. Osler has said that "pie north of the Mason and -Dixon line, and hot bread south of it, have done more -harm than alcohol." The best breads contain the whole -grain; they are well baked, require considerable chewing, -resist the pressure of the teeth, and save dental bills. -Thorough mastication neutralizes an abnormal appetite.</p> - -<p>Rich pastries, harmful condiments, tea and coffee,—narcotics -recognized as extravagant, harmful, and useless -beverages,—are being discarded for the sake of both -health and economy. Remove the cream and the sugar -from tea and coffee, and they have no food value.</p> - -<p>Use the coffee mill to grind wheat, rye, and corn, -that you may enjoy the vitamines, the mineral salts, and -other elements often removed by the manufacturer.</p> - -<p>Many people prominent in social circles are eliminating -all lunches served between regular meals and eaten -for merely social purposes. Such lunches impose a burden -on the body and the purse. Wealthy and influential -women are setting a good example by going to market -in person, in order to make intelligent and economical -purchases for their tables, and by carrying their supplies -home, in order to save the added cost of the delivery system. -People are beginning to realize that by such economical -methods, they can serve their country, the world, -and themselves.</p> - -<p><span class="pagenum"><a name="Page_12" id="Page_12">Pg 12</a></span></p> - -<p>Some have thought it necessary to eat from three to -five meals a day. The war is helping them to appreciate -a physiological truth taught for years by a few reformers,—that -two meals a day are better even than three.</p> - -<p>Many countries, for economy's sake, now prohibit the -use, for food, of young and undeveloped animals. They -discourage the extensive use of immature plant foods. -The world war is terrible, yet there is some compensation -in the fact that present conditions are making minds -more susceptible to the principles of right living. For -years, some earnest men and women have been teaching -that God intended that man should live on a meatless -diet. To-day, not only are nations asking that men eat -less meat, but they are having their meatless days. Because -of the impossibility of securing flesh foods in some -countries, millions of earth's inhabitants have learned -that the body can be kept in splendid condition without -the use of animal proteins and fats. No strong arguments -are necessary to convince people that flesh foods are expensive -when it is known that ten pounds of grain suitable -for human food are required to produce in the animal -one pound of flesh food.</p> - -<hr class="style1" /> -<p class="center bold large"><i>Meat Substitutes</i></p> - -<p>The high cost of flesh foods is turning attention to -meat substitutes. Proteins and fats of the vegetable world -are not only cheaper, but they are more wholesome than -flesh. For example: The soy bean, recently introduced -to the American table, contains, pound for pound, and at -one fifth the cost, almost twice as much available protein -and fat as the best beefsteak. Besides that, it offers the -eater a good supply of starch.</p> - -<p>"We have got to learn to buy wisely, cook wisely, eat -wisely, and waste nothing." The great countries of Europe -are utilizing the best talent of their statesmen and<span class="pagenum"><a name="Page_13" id="Page_13">Pg 13</a></span> -scientists in teaching the people these ideas. This should -be a most impressive lesson to home, to church, and to -school, since these agencies have so far forgotten their -mission that it is necessary for this great war to arouse us.</p> - -<p>Let religious and educational leaders redeem the time. -Let them coöperate with national economists who now are -urging the people—</p> - -<p>To use more home-ground flour and meal.</p> - -<p>To use the natural rice with its vitamines instead of -the polished product.</p> - -<p>To substitute vegetable oils for dairy butter in cooking.</p> - -<p>To have a simpler variety of food at each meal.</p> - -<p>To serve a dessert, when one is deemed necessary, for -its food value and as a part of a balanced ration.</p> - -<p>To bake or boil potatoes in the skins, in order to preserve -the mineral salts.</p> - -<p>To utilize for soups and gravies the water in which -vegetables, macaroni, and rice are boiled.</p> - -<p>To serve only one food of high protein value at a meal.</p> - -<p>To feed to animals nothing that can be utilized by the -human body.</p> - -<p>To allow vegetables, grains, and legumes to ripen, that -their full food value may be obtained, and that the expense -of canning may be avoided.</p> - -<p>To can or dry all fruits and vegetables that cannot be -preserved in any other way.</p> - -<p>To substitute other cereals for wheat, which can be -shipped abroad.</p> - -<p>A wheatless meal every day will drive many to appreciate -the value of other grains, whose use heretofore -has been largely perverted. Corn, rye, barley, and oats -are not appreciated as they should be. They have been -used largely in the manufacture of intoxicating drinks -and for feeding animals to procure meat. It has been said -that the Revolutionary War was won by men fed on hasty<span class="pagenum"><a name="Page_14" id="Page_14">Pg 14</a></span> -pudding—in other words, corn meal mush. Learn to -eat bread made from corn, rye, or oats, or a mixture of -these grains. Form the habit of eating these more economical -breads; then continue the practice. Such breads -are far superior to the ordinary denatured white bread. -If a dog is fed only white bread, death will result sooner -than if it is fed nothing.</p> - -<hr class="style1" /> -<p class="center bold large"><i>The Call of the Country</i></p> - -<p>Land in Europe that for centuries was used to gratify -the abnormal tastes of plutocrats and the aristocracy, is -now being made to produce wholesome food to meet the -world's needs. In America, people are still deprived of -their divine right to a simple home, because millions of -acres of land are held in a similar manner.</p> - -<p>Schools and churches should encourage the cultivation -of vacant city lots. City people may thus learn the -secret of intensive farming. It may give some courage -to make a home on a few acres of land and to raise the -food for their own tables. Every turn in a congested -center calls for an outlay of means. Modern methods of -living are unnatural and extravagant. In the city, every -article of food costs in proportion to its distance from -the base of supplies. Transportation must be added to -the original cost of production; the jobber, the wholesaler, -the commission merchant, the retailer, the delivery man, -and the baker must all have their profits.</p> - -<p>Get out of the cities; get onto the land! Why not -preach this part of the gospel? Help people to understand -that the unnatural appetites and the desires for artificial -food are penalties paid very largely by those who seek to -maintain themselves by their wits. One mighty step -has been taken toward the prevention of waste and in -economy's favor when men learn to earn their bread in -the sweat of their face while tilling the soil.</p> - -<p><span class="pagenum"><a name="Page_15" id="Page_15">Pg 15</a></span></p> - -<p>Late hours, business worry, nerve-wrecking noises, the -hurry, the wear and tear of living in a crowd, the dust -and filth of the city air, the struggle of competition,—these -would be replaced by purer, saner surroundings -if parents settled in some country place where children -are born with a heritage of fresh air, grassy playgrounds, -wholesome daily tasks in the house and out of doors, and -are fed in a simple manner befitting their surroundings. -But do not transfer the evils of the city to some country -site. Not much need to urge "the gospel of the clean -plate" to the healthy country child! A good appetite is -the best seasoning for plain food.</p> - -<hr class="style1" /> -<p class="center bold large"><i>Permanent Reforms</i></p> - -<p>The world has been roughly awakened, and forcibly -compelled to study food economy. This upheaval should -result in permanent good to every individual. We have -not fully appreciated the fact that our sinful indulgence -and our careless waste of time, money, and food is a -violation of the great commandment, "Thou shalt love -thy neighbor as thyself." By our extravagant ways, -multitudes have been robbed of the necessities of life. -But our horizon is broadening. We begin to understand -why we should eat and drink to the glory of God. Provision -is now being made for the bread we save to reach -the hungry in distant parts of the earth. We can now -prove that he who gives even a cup of cold water shall -in no wise lose his reward. To-day, as truly as on the -shores of Galilee, the great Master is saying, "Gather up -the fragments that remain, that nothing be lost." And -if we enter whole-heartedly into this food conservation -movement, we may expect the blessing of the Lord to -rest so greatly upon the fragments saved that the wide -world will be fed.</p> - -<p><span class="pagenum"><a name="Page_16" id="Page_16">Pg 16</a></span></p> - -<div class="figcenter"> - <img src="images/i_016.jpg" width="500" height="668" alt="war_bread" /> -<div class="caption1 small"><i>© Underwood, N. Y.</i></div> -<div class="caption small"><i>A ten-pound loaf of war bread baked on the old Gettysburg battle<br /> -field. This bread keeps in good condition three weeks.</i></div> -</div> - -<hr /> - - - - -<div class="chapter"> - -<p><span class="pagenum"><a name="Page_17" id="Page_17">Pg 17</a></span></p> - -<div class="figcenter"> - <img src="images/i_017.jpg" width="450" height="229" alt="ch_pic2" /> -</div> - -<h2 class="nobreak"><a id="elements"></a>FOOD ELEMENTS <i>and</i><br /> -SIMPLICITY of DIET</h2> - -</div> - -<p class="center bold large"><i>by<br /> -E. H. RISLEY, M.D.</i><br /> -Chair of Chemistry, College of Medical Evangelists,<br /> -Loma Linda, California</p> - -<p>"Food is any substance that, being taken into the body -of animal or plant, serves, through organic action, to -build up normal structure or supply waste of tissue."</p> - -<p>Food principles or elements are commonly grouped -into the following classes:</p> - -<ul class="index"> -<li class="isub2">1. Proteins</li> -<li class="isub2">2. Fats</li> -<li class="isub2">3. Carbohydrates</li> -<li class="isub2">4. Inorganic salts</li> -<li class="isub2">5. Vitamines</li> -<li class="isub2">6. Water</li> -</ul> - -<p>A brief discussion of these food elements will help -our readers to select their food supply more intelligently.</p> - -<hr class="style1" /> -<p class="center bold large"><i>Proteins</i></p> - -<p>The first class of food substances mentioned above are -of very great importance to the body. The term "protein" -really means, "of first importance." These compounds<span class="pagenum"><a name="Page_18" id="Page_18">Pg 18</a></span> -are represented by such foods as the white of egg, lean -meat, gluten of wheat, and casein of milk. Chemically, -proteins are very complex, more so than any other class -of food materials. They have in their structure the chemical -elements carbon, hydrogen, oxygen, nitrogen, often -sulphur and phosphorus, and, less commonly, iron. The -nitrogenous element seems to be the most important, since -the others mentioned can be obtained from other classes -of food; but as these classes of food cannot take the place -of protein, it seems clear that the nitrogen is the important -constituent.</p> - -<p>Most proteins coagulate on heating. An illustration -of this property is the coagulation of the white of an egg -when the egg is cooked. The proteins all undergo decomposition -quite easily. This is evidenced by the ease with -which eggs and meat spoil.</p> - -<p>Protein molecules are made up of smaller molecules -called amino acids. These are the "building stones" from -which the working tissues of the body are formed. There -are on the average about fifteen different kinds of these -amino acids in the proteins, which are especially valuable -in supplying building material for the tissues of -the human body. These amino acids are united in long -chains to form the protein molecule, and in this respect -can be compared to cars in a train. By the work of -digestion, the proteins are broken down into these comparatively -simple building stones, which, when absorbed -into the circulation, are used by the body in building -working tissues as they are needed.</p> - -<p>There are a number of classes of proteins; but since -the classification is rather complicated, it will not be given -here. To group the various foods as to their relative -amounts of protein is often of interest. For example, -foods very rich in protein, such as the gluten preparations, -lean beef, and white of egg, may be regarded as<span class="pagenum"><a name="Page_19" id="Page_19">Pg 19</a></span> -the first class; a second class might be formed of those -which are moderately high in protein, such as peas, beans, -lentils, and walnuts; a third class having a moderate -amount of protein, represented by the cereals and breads; -and still a fourth class very low in protein, such as vegetables -and fruits.</p> - -<p>Protein is the tissue builder of the body; but the -actual amount of tissue built new each day is very small, -therefore the need for a large supply of protein for this -purpose is not apparent. Protein not only supplies tissue-building -material, but it can also supply heat and energy -in a manner similar to the other classes of food elements, -carbohydrate and fat, one ounce of the protein yielding -one hundred sixteen calories of energy. The excess taken -in may be used in this way, as there is no storage of this -material in the body. However, to use this kind of fuel -takes more work on the part of the body as a whole, as the -nitrogenous wastes must be eliminated by the kidneys.</p> - -<p>One can see, then, that a certain amount of protein is -needed to keep the tissues in good repair, but that it is -better to get most of the heat and energy from the food -elements specially designed for that purpose; that is, carbohydrate -and fat.</p> - -<p>The Chittenden standard of diet gives ten per cent of -the total fuel value in the form of protein. On the basis -of two thousand five hundred total calories a day, two -hundred fifty calories of protein would be required. This -is equal to two and one seventh ounces actual dry protein. -This amount is thought by some to be low, but experimental -evidence seems clearly to prove its adequacy in -keeping up nutrition.</p> - -<hr class="style1" /> -<p class="center bold large"><i>Fats</i></p> - -<p>The second group of food elements in our classification -are substances having a greasy feeling and taste. They<span class="pagenum"><a name="Page_20" id="Page_20">Pg 20</a></span> -are lighter than water, leave a grease spot upon paper, -are insoluble in water, and soluble in such chemicals as -gasoline and ether.</p> - -<p>Fats have in their molecules the chemical elements -carbon, hydrogen, and oxygen. These elements are put -together into two groups, or compounds, glycerin and fatty -acids, which, when chemically united, form a fat. When -fats are exposed to the open air, and thus contaminated -with bacteria, they are likely to become rancid; that is, -some of the glycerin and fatty acids are set free from -each other. If butter is the fat so decomposed, it becomes -very disagreeable, on account of the volatile butyric acid -that is set free.</p> - -<p>Fatty bodies are usually grouped under a general -heading called lipins, but the consideration of the other -classes is not essential in this study.</p> - -<p>The vegetable kingdom offers a large list of products -containing fats, many of which are suitable for food. -Following are a few examples, with the percentage of fat -in each case: coconuts, sixty-eight per cent; olives, fifty-six -per cent; peanuts, forty-one per cent; cotton seed, -twenty per cent; oatmeal, six per cent; corn, four per cent.</p> - -<p>The animal kingdom is also rich in fat products, illustrated -by the following substances used as foods: butter, -eighty-five per cent; bacon, sixty-five per cent; cheese, -thirty per cent; eggs, eleven per cent; cow's milk, four -per cent.</p> - -<p>The function of fat in the body is to yield heat and -energy primarily. Each ounce of fat yields two hundred -sixty-four calories of heat, making the group two and one -fourth times as active as either protein or carbohydrate -in this respect.</p> - -<p>Fats ordinarily supply from twenty-five to thirty per -cent of the total calories of a well balanced dietary. On -the basis of two thousand five hundred total calories a<span class="pagenum"><a name="Page_21" id="Page_21">Pg 21</a></span> -day, about seven hundred fifty should be fat. At two -hundred sixty-four calories to an ounce, we have about -three ounces as our daily need of this food element.</p> - -<p>Fats are also stored in the body as a reserve of energy. -Every one has more or less of this sort of reserve, unless -he has been starving for some time, or is suffering from -a wasting disease. This reserve of fat also acts as a protection, -and gives shape and symmetry to the body.</p> - -<p>Recently methods have been devised for changing the -unstable vegetable oils into stable, lardlike, solid fats. -This process is called hydrogenation, so named because -the process is really one of adding hydrogen until the fat -becomes saturated and less likely to undergo decomposition -into fatty acid and glycerin. The fats thus formed -seem to be equal to the animal fats so far as digestion -and utilization are concerned, and hence are of considerable -economic value at the present time.</p> - -<p>Certain fats, including those of butter and milk, are -rich in the so-called vitamines, and have been shown, by -recent experiments upon animals, to be efficient growth -stimulants.</p> - -<hr class="style1" /> -<p class="center bold large"><i>Carbohydrates</i></p> - -<p>The carbohydrates are made up of the chemical elements -carbon, hydrogen, and oxygen. By noticing the -name, one readily sees that the first part stands for the -carbon. The latter half, "hydrate," indicates that water -might be present; and in fact, nearly all of these bodies -have hydrogen and oxygen present in the proportion to -form water, that is, two parts hydrogen to one of oxygen. -Carbohydrates ordinarily make up about sixty to sixty-five -per cent of the total number of calories of our diet. Most -carbohydrates, when pure, are either white powders or -white crystalline solids. Many of them are sweet to the -taste. The starches and the celluloses are not soluble in -cold water, but the sugars are readily soluble.</p> - -<p><span class="pagenum"><a name="Page_22" id="Page_22">Pg 22</a></span></p> - -<p>The classification of the carbohydrates is comparatively -simple; and part of it is given here, as it will help -in our discussion of the properties of the group:</p> - -<table summary="carbohydrates"> - <tr> - <td class="tdl2"> </td> - <td class="tdc"> </td> - <td class="tdr2">1. Cellulose</td> - </tr> - <tr> - <td class="tdl2"> </td> - <td class="tdc">1. Starch Group</td> - <td class="tdr2">2. Starch</td> - </tr> - <tr> - <td class="tdl2"> </td> - <td class="tdc"> </td> - <td class="tdr2">3. Dextrin</td> - </tr> - <tr> - <td class="tdl2"> </td> - <td class="tdc"> </td> - <td class="tdr2"> </td> - </tr> - <tr> - <td class="tdl2"> </td> - <td class="tdc"> </td> - <td class="tdr2">1. Cane Sugar</td> - </tr> - <tr> - <td class="tdl2">Carbohydrates</td> - <td class="tdc">2. Cane Sugar Group</td> - <td class="tdr2">2. Malt Sugar</td> - </tr> - <tr> - <td class="tdl2"> </td> - <td class="tdc"> </td> - <td class="tdr2">3. Milk Sugar</td> - </tr> - <tr> - <td class="tdl2"> </td> - <td class="tdc"> </td> - <td class="tdr2"> </td> - </tr> - <tr> - <td class="tdl2"> </td> - <td class="tdc"> </td> - <td class="tdr2">1. Glucose</td> - </tr> - <tr> - <td class="tdl2"> </td> - <td class="tdc">3. Glucose Group</td> - <td class="tdr2">2. Levulose</td> - </tr> - <tr> - <td class="tdl2"> </td> - <td class="tdc"> </td> - <td class="tdr2">3. Invert Sugar</td> - </tr> -</table> - -<p><i>Cellulose</i> is the coarse woody fiber found in the stems -of all plants and in the outer coating of the various grains. -Unless cellulose is very young and tender, it is not digested -by the human digestive system. However, some forms of -it are of value, as they give bulk to the food residue in -the digestive tract, and thus stimulate the activity of the -intestinal muscle. In this way, cellulose acts as a natural -laxative, and in some cases is a very desirable substance -to have in the food eaten. The bran of wheat and other -cereals is an especially valuable form to use.</p> - -<p><i>Starch</i> is found in all cereals, in many vegetables, in -some fruits, and in nuts. It occurs in these different -foods in the form of a white, granular substance. The -granules have characteristic forms for the different grains, -fruits, etc., which can be recognized by the aid of the -microscope. Raw starch is insoluble in cold water; hence -to be most readily digested, it should be cooked. The -cooking process ruptures the granules, and makes the -starch itself partially soluble; and in this form, it is -more easily attacked by the digestive juices.</p> - -<p><i>Dextrin</i> is formed by heating starch to about 350° F., -as in an oven. This degree of heat changes the starch -chemically to dextrin. In this dextrin form, it is soluble, -and is in reality one step along in the process of digestion.</p> - -<p><span class="pagenum"><a name="Page_23" id="Page_23">Pg 23</a></span></p> - -<hr class="style1" /> -<p class="center bold large">TABLE A—CEREALS AND LEGUMES</p> - -<table summary="cereals"> - - <tr> - <td class="tdl2" colspan="10">A. Per cent Water</td></tr> - <tr> - <td class="tdl2" colspan="10">B. Per cent Protein</td></tr> - <tr> - <td class="tdl2" colspan="10">C. Per cent Fat</td></tr> - <tr> - <td class="tdl2" colspan="10">D. Per cent Carbohydrate</td></tr> - <tr> - <td class="tdl2" colspan="10">E. Per cent Ash</td></tr> - <tr> - <td class="tdl2" colspan="10">F. Calories per oz. Protein</td></tr> - <tr> - <td class="tdl2" colspan="10">G. Calories per oz. Fat</td></tr> - <tr> - <td class="tdl2" colspan="10">H. Calories per oz. Carbohydrate</td></tr> - <tr> - <td class="tdl2" colspan="10">I. Calories per oz. Total</td></tr> - <tr> - <td class="tdl2" colspan="10"> </td></tr> - <tr> - <td class="tdl2" colspan="10"> </td></tr> - <tr> - <td class="tdl3">FOOD</td> - <td class="tdc3"> A</td> - <td class="tdc3"> B</td> - <td class="tdc3"> C</td> - <td class="tdc3"> D</td> - <td class="tdc3"> E</td> - <td class="tdc3"> F</td> - <td class="tdc3"> G</td> - <td class="tdc3"> H</td> - <td class="tdr3"> I</td></tr> - <tr> - <td class="tdl2">Beans, baked</td> - <td class="tdc2">68.9</td> - <td class="tdc2">6.9</td> - <td class="tdc2">2.5</td> - <td class="tdc2">19.6</td> - <td class="tdc2">2.1</td> - <td class="tdc2">8.0</td> - <td class="tdc2">6.6</td> - <td class="tdc2">22.7</td> - <td class="tdr">37.3</td></tr> - <tr> - <td class="tdl2">Bread, white</td> - <td class="tdc2">35.3</td> - <td class="tdc2">9.2</td> - <td class="tdc2">1.3</td> - <td class="tdc2">53.1</td> - <td class="tdc2">1.1</td> - <td class="tdc2">10.7</td> - <td class="tdc2">3.4</td> - <td class="tdc2">61.6</td> - <td class="tdr">75.7</td></tr> - <tr> - <td class="tdl2">Bread, whole wheat</td> - <td class="tdc2">38.4</td> - <td class="tdc2">9.7</td> - <td class="tdc2">.9</td> - <td class="tdc2">49.7</td> - <td class="tdc2">1.3</td> - <td class="tdc2">11.3</td> - <td class="tdc2">2.4</td> - <td class="tdc2">57.7</td> - <td class="tdr">71.4</td></tr> - <tr> - <td class="tdl2">Corn bread</td> - <td class="tdc2">38.9</td> - <td class="tdc2">7.9</td> - <td class="tdc2">4.7</td> - <td class="tdc2">46.3</td> - <td class="tdc2">2.2</td> - <td class="tdc2">9.2</td> - <td class="tdc2">12.4</td> - <td class="tdc2">53.7</td> - <td class="tdr">75.3</td></tr> - <tr> - <td class="tdl2">Corn flakes</td> - <td class="tdc2">8.5</td> - <td class="tdc2">9.3</td> - <td class="tdc2">.5</td> - <td class="tdc2">78.7</td> - <td class="tdc2">2.6</td> - <td class="tdc2">10.8</td> - <td class="tdc2">1.3</td> - <td class="tdc2">91.3</td> - <td class="tdr">103.4</td></tr> - <tr> - <td class="tdl2">Hominy, cooked</td> - <td class="tdc2">79.3</td> - <td class="tdc2">2.2</td> - <td class="tdc2">.2</td> - <td class="tdc2">17.8</td> - <td class="tdc2">.5</td> - <td class="tdc2">2.6</td> - <td class="tdc2">.5</td> - <td class="tdc2">20.6</td> - <td class="tdr">23.7</td></tr> - <tr> - <td class="tdl2">Macaroni, cooked</td> - <td class="tdc2">78.4</td> - <td class="tdc2">3.0</td> - <td class="tdc2">1.5</td> - <td class="tdc2">15.8</td> - <td class="tdc2">1.3</td> - <td class="tdc2">3.5</td> - <td class="tdc2">4.0</td> - <td class="tdc2">18.3</td> - <td class="tdr">25.8</td></tr> - <tr> - <td class="tdl2">Oatmeal, boiled</td> - <td class="tdc2">84.5</td> - <td class="tdc2">2.8</td> - <td class="tdc2">.5</td> - <td class="tdc2">11.5</td> - <td class="tdc2">.7</td> - <td class="tdc2">3.2</td> - <td class="tdc2">1.3</td> - <td class="tdc2">13.3</td> - <td class="tdr">17.8</td></tr> - <tr> - <td class="tdl2">Peas, green, cooked</td> - <td class="tdc2">73.8</td> - <td class="tdc2">6.7</td> - <td class="tdc2">3.4</td> - <td class="tdc2">14.6</td> - <td class="tdc2">1.5</td> - <td class="tdc2">7.8</td> - <td class="tdc2">9.0</td> - <td class="tdc2">16.9</td> - <td class="tdr">33.7</td></tr> - <tr> - <td class="tdl2">Rice, boiled</td> - <td class="tdc2">72.5</td> - <td class="tdc2">2.8</td> - <td class="tdc2">.1</td> - <td class="tdc2">24.4</td> - <td class="tdc2">.2</td> - <td class="tdc2">3.2</td> - <td class="tdc2">.3</td> - <td class="tdc2">28.3</td> - <td class="tdr">31.8</td></tr> -</table> - - -<p><span class="pagenum"><a name="Page_24" id="Page_24">Pg 24</a></span></p> - -<hr class="style1" /> -<p class="center bold large">TABLE B—FRUITS</p> - -<table summary="fruits"> - - <tr> - <td class="tdl2" colspan="10">A. Per cent Water</td></tr> - <tr> - <td class="tdl2" colspan="10">B. Per cent Protein</td></tr> - <tr> - <td class="tdl2" colspan="10">C. Per cent Fat</td></tr> - <tr> - <td class="tdl2" colspan="10">D. Per cent Carbohydrate</td></tr> - <tr> - <td class="tdl2" colspan="10">E. Per cent Ash</td></tr> - <tr> - <td class="tdl2" colspan="10">F. Calories per oz. Protein</td></tr> - <tr> - <td class="tdl2" colspan="10">G. Calories per oz. Fat</td></tr> - <tr> - <td class="tdl2" colspan="10">H. Calories per oz. Carbohydrate</td></tr> - <tr> - <td class="tdl2" colspan="10">I. Calories per oz. Total</td></tr> - <tr> - <td class="tdl2" colspan="10"> </td></tr> - <tr> - <td class="tdl2" colspan="10"> </td></tr> - <tr> - <td class="tdl3">FOOD</td> - <td class="tdc3"> A</td> - <td class="tdc3"> B</td> - <td class="tdc3"> C</td> - <td class="tdc3"> D</td> - <td class="tdc3"> E</td> - <td class="tdc3"> F</td> - <td class="tdc3"> G</td> - <td class="tdc3"> H</td> - <td class="tdr3"> I</td></tr> - <tr> - <td class="tdl2">Apples</td> - <td class="tdc2">84.6</td> - <td class="tdc2">.4</td> - <td class="tdc2">.5</td> - <td class="tdc2">14.2</td> - <td class="tdc2">.3</td> - <td class="tdc2">.5</td> - <td class="tdc2">1.3</td> - <td class="tdc2">16.5</td> - <td class="tdr">18.3</td></tr> - <tr> - <td class="tdl2">Bananas</td> - <td class="tdc2">75.3</td> - <td class="tdc2">1.3</td> - <td class="tdc2">.6</td> - <td class="tdc2">22.0</td> - <td class="tdc2">.8</td> - <td class="tdc2">1.5</td> - <td class="tdc2">1.6</td> - <td class="tdc2">25.6</td> - <td class="tdr">28.7</td></tr> - <tr> - <td class="tdl2">Blackberries</td> - <td class="tdc2">86.3</td> - <td class="tdc2">1.3</td> - <td class="tdc2">1.0</td> - <td class="tdc2">10.9</td> - <td class="tdc2">.5</td> - <td class="tdc2">1.5</td> - <td class="tdc2">2.6</td> - <td class="tdc2">12.6</td> - <td class="tdr">16.7</td></tr> - <tr> - <td class="tdl2">Dates</td> - <td class="tdc2">15.4</td> - <td class="tdc2">2.1</td> - <td class="tdc2">2.8</td> - <td class="tdc2">78.4</td> - <td class="tdc2">1.3</td> - <td class="tdc2">2.4</td> - <td class="tdc2">7.4</td> - <td class="tdc2">90.9</td> - <td class="tdr">100.7</td></tr> - <tr> - <td class="tdl2">Figs</td> - <td class="tdc2">18.8</td> - <td class="tdc2">4.3</td> - <td class="tdc2">.3</td> - <td class="tdc2">74.2</td> - <td class="tdc2">2.4</td> - <td class="tdc2">5.0</td> - <td class="tdc2">.8</td> - <td class="tdc2">86.1</td> - <td class="tdr">91.9</td></tr> - <tr> - <td class="tdl2">Grapes</td> - <td class="tdc2">77.4</td> - <td class="tdc2">1.3</td> - <td class="tdc2">1.6</td> - <td class="tdc2">19.2</td> - <td class="tdc2">.5</td> - <td class="tdc2">1.5</td> - <td class="tdc2">4.2</td> - <td class="tdc2">22.3</td> - <td class="tdr">28.0</td></tr> - <tr> - <td class="tdl2">Oranges</td> - <td class="tdc2">86.9</td> - <td class="tdc2">.8</td> - <td class="tdc2">.2</td> - <td class="tdc2">11.6</td> - <td class="tdc2">.5</td> - <td class="tdc2">.9</td> - <td class="tdc2">.5</td> - <td class="tdc2">13.5</td> - <td class="tdr">14.9</td></tr> - <tr> - <td class="tdl2">Peaches</td> - <td class="tdc2">89.4</td> - <td class="tdc2">.7</td> - <td class="tdc2">.1</td> - <td class="tdc2">9.4</td> - <td class="tdc2">.4</td> - <td class="tdc2">.8</td> - <td class="tdc2">.3</td> - <td class="tdc2">10.9</td> - <td class="tdr">12.0</td></tr> - <tr> - <td class="tdl2">Raisins</td> - <td class="tdc2">14.6</td> - <td class="tdc2">2.6</td> - <td class="tdc2">3.3</td> - <td class="tdc2">76.1</td> - <td class="tdc2">3.4</td> - <td class="tdc2">3.0</td> - <td class="tdc2">8.7</td> - <td class="tdc2">88.3</td> - <td class="tdr">100.0</td></tr> - <tr> - <td class="tdl2">Strawberries</td> - <td class="tdc2">90.4</td> - <td class="tdc2">1.0</td> - <td class="tdc2">.6</td> - <td class="tdc2">7.4</td> - <td class="tdc2">.6</td> - <td class="tdc2">1.2</td> - <td class="tdc2">1.6</td> - <td class="tdc2">8.6</td> - <td class="tdr">11.4</td></tr> -</table> - - -<p><span class="pagenum"><a name="Page_25" id="Page_25">Pg 25</a></span></p> - -<hr class="style1" /> -<p class="center bold large">TABLE C—NUTS</p> - -<table summary="nuts"> - - <tr> - <td class="tdl2" colspan="10">A. Per cent Water</td></tr> - <tr> - <td class="tdl2" colspan="10">B. Per cent Protein</td></tr> - <tr> - <td class="tdl2" colspan="10">C. Per cent Fat</td></tr> - <tr> - <td class="tdl2" colspan="10">D. Per cent Carbohydrate</td></tr> - <tr> - <td class="tdl2" colspan="10">E. Per cent Ash</td></tr> - <tr> - <td class="tdl2" colspan="10">F. Calories per oz. Protein</td></tr> - <tr> - <td class="tdl2" colspan="10">G. Calories per oz. Fat</td></tr> - <tr> - <td class="tdl2" colspan="10">H. Calories per oz. Carbohydrate</td></tr> - <tr> - <td class="tdl2" colspan="10">I. Calories per oz. Total</td></tr> - <tr> - <td class="tdl2" colspan="10"> </td></tr> - <tr> - <td class="tdl2" colspan="10"> </td></tr> - <tr> - <td class="tdl3">FOOD</td> - <td class="tdc3"> A</td> - <td class="tdc3"> B</td> - <td class="tdc3"> C</td> - <td class="tdc3"> D</td> - <td class="tdc3"> E</td> - <td class="tdc3"> F</td> - <td class="tdc3"> G</td> - <td class="tdc3"> H</td> - <td class="tdr3"> I</td></tr> - <tr> - <td class="tdl2">Almonds</td> - <td class="tdc2">4.8</td> - <td class="tdc2">21.0</td> - <td class="tdc2">54.9</td> - <td class="tdc2">17.4</td> - <td class="tdc2">2.0</td> - <td class="tdc2">24.4</td> - <td class="tdc2">144.9</td> - <td class="tdc2">20.2</td> - <td class="tdr">189.5</td></tr> - <tr> - <td class="tdl2">Brazil nuts</td> - <td class="tdc2">5.3</td> - <td class="tdc2">17.0</td> - <td class="tdc2">66.8</td> - <td class="tdc2">7.0</td> - <td class="tdc2">3.9</td> - <td class="tdc2">19.7</td> - <td class="tdc2">176.4</td> - <td class="tdc2">8.1</td> - <td class="tdr">204.2</td></tr> - <tr> - <td class="tdl2">Chestnuts</td> - <td class="tdc2">5.9</td> - <td class="tdc2">10.7</td> - <td class="tdc2">7.0</td> - <td class="tdc2">74.2</td> - <td class="tdc2">2.2</td> - <td class="tdc2">12.4</td> - <td class="tdc2">18.5</td> - <td class="tdc2">86.1</td> - <td class="tdr">117.0</td></tr> - <tr> - <td class="tdl2">Coconuts</td> - <td class="tdc2">14.1</td> - <td class="tdc2">5.7</td> - <td class="tdc2">50.6</td> - <td class="tdc2">27.9</td> - <td class="tdc2">1.7</td> - <td class="tdc2">6.5</td> - <td class="tdc2">133.6</td> - <td class="tdc2">32.4</td> - <td class="tdr">172.5</td></tr> - <tr> - <td class="tdl2">Hickory nuts</td> - <td class="tdc2">3.7</td> - <td class="tdc2">15.4</td> - <td class="tdc2">67.4</td> - <td class="tdc2">11.4</td> - <td class="tdc2">2.1</td> - <td class="tdc2">17.9</td> - <td class="tdc2">177.9</td> - <td class="tdc2">13.2</td> - <td class="tdr">209.0</td></tr> - <tr> - <td class="tdl2">Peanuts</td> - <td class="tdc2">9.2</td> - <td class="tdc2">25.8</td> - <td class="tdc2">38.6</td> - <td class="tdc2">24.4</td> - <td class="tdc2">2.0</td> - <td class="tdc2">29.9</td> - <td class="tdc2">101.9</td> - <td class="tdc2">28.3</td> - <td class="tdr">160.1</td></tr> - <tr> - <td class="tdl2">Pecans</td> - <td class="tdc2">3.0</td> - <td class="tdc2">11.0</td> - <td class="tdc2">71.2</td> - <td class="tdc2">13.3</td> - <td class="tdc2">1.5</td> - <td class="tdc2">12.8</td> - <td class="tdc2">188.0</td> - <td class="tdc2">15.4</td> - <td class="tdr">216.2</td></tr> - <tr> - <td class="tdl2">Pine nuts</td> - <td class="tdc2">6.4</td> - <td class="tdc2">33.9</td> - <td class="tdc2">49.4</td> - <td class="tdc2">6.9</td> - <td class="tdc2">3.4</td> - <td class="tdc2">39.3</td> - <td class="tdc2">130.4</td> - <td class="tdc2">8.0</td> - <td class="tdr">177.7</td></tr> - <tr> - <td class="tdl2">Walnuts, black</td> - <td class="tdc2">2.5</td> - <td class="tdc2">27.6</td> - <td class="tdc2">56.3</td> - <td class="tdc2">11.7</td> - <td class="tdc2">1.9</td> - <td class="tdc2">32.0</td> - <td class="tdc2">149.6</td> - <td class="tdc2">13.6</td> - <td class="tdr">195.2</td></tr> - <tr> - <td class="tdl2">Walnuts, English</td> - <td class="tdc2">2.5</td> - <td class="tdc2">16.6</td> - <td class="tdc2">63.4</td> - <td class="tdc2">16.1</td> - <td class="tdc2">1.4</td> - <td class="tdc2">19.3</td> - <td class="tdc2">167.4</td> - <td class="tdc2">18.7</td> - <td class="tdr">205.4</td></tr> -</table> - - -<p><span class="pagenum"><a name="Page_26" id="Page_26">Pg 26</a></span></p> - -<hr class="style1" /> -<p class="center bold large">TABLE D—VEGETABLES</p> - -<table summary="vegetables"> - - <tr> - <td class="tdl2" colspan="10">A. Per cent Water</td></tr> - <tr> - <td class="tdl2" colspan="10">B. Per cent Protein</td></tr> - <tr> - <td class="tdl2" colspan="10">C. Per cent Fat</td></tr> - <tr> - <td class="tdl2" colspan="10">D. Per cent Carbohydrate</td></tr> - <tr> - <td class="tdl2" colspan="10">E. Per cent Ash</td></tr> - <tr> - <td class="tdl2" colspan="10">F. Calories per oz. Protein</td></tr> - <tr> - <td class="tdl2" colspan="10">G. Calories per oz. Fat</td></tr> - <tr> - <td class="tdl2" colspan="10">H. Calories per oz. Carbohydrate</td></tr> - <tr> - <td class="tdl2" colspan="10">I. Calories per oz. Total</td></tr> - <tr> - <td class="tdl2" colspan="10"> </td></tr> - <tr> - <td class="tdl2" colspan="10"> </td></tr> - <tr> - <td class="tdl3">FOOD</td> - <td class="tdc3"> A</td> - <td class="tdc3"> B</td> - <td class="tdc3"> C</td> - <td class="tdc3"> D</td> - <td class="tdc3"> E</td> - <td class="tdc3"> F</td> - <td class="tdc3"> G</td> - <td class="tdc3"> H</td> - <td class="tdr3"> I</td></tr> - <tr> - <td class="tdl2">Asparagus, cooked</td> - <td class="tdc2">91.6</td> - <td class="tdc2">2.1</td> - <td class="tdc2">3.3</td> - <td class="tdc2">2.2</td> - <td class="tdc2">.8</td> - <td class="tdc2">2.4</td> - <td class="tdc2">8.7</td> - <td class="tdc2">2.6</td> - <td class="tdr">13.7</td></tr> - <tr> - <td class="tdl2">Beets, cooked</td> - <td class="tdc2">88.6</td> - <td class="tdc2">2.3</td> - <td class="tdc2">.1</td> - <td class="tdc2">7.4</td> - <td class="tdc2">1.6</td> - <td class="tdc2">2.7</td> - <td class="tdc2">.3</td> - <td class="tdc2">8.6</td> - <td class="tdr">11.6</td></tr> - <tr> - <td class="tdl2">Cabbage</td> - <td class="tdc2">91.5</td> - <td class="tdc2">1.6</td> - <td class="tdc2">.3</td> - <td class="tdc2">5.6</td> - <td class="tdc2">1.0</td> - <td class="tdc2">1.9</td> - <td class="tdc2">.8</td> - <td class="tdc2">6.5</td> - <td class="tdr">9.2</td></tr> - <tr> - <td class="tdl2">Carrots</td> - <td class="tdc2">88.2</td> - <td class="tdc2">1.1</td> - <td class="tdc2">.4</td> - <td class="tdc2">9.3</td> - <td class="tdc2">1.0</td> - <td class="tdc2">1.3</td> - <td class="tdc2">1.1</td> - <td class="tdc2">10.8</td> - <td class="tdr">13.2</td></tr> - <tr> - <td class="tdl2">Lettuce</td> - <td class="tdc2">94.7</td> - <td class="tdc2">1.2</td> - <td class="tdc2">.3</td> - <td class="tdc2">2.9</td> - <td class="tdc2">.9</td> - <td class="tdc2">1.4</td> - <td class="tdc2">.8</td> - <td class="tdc2">7.7</td> - <td class="tdr">9.9</td></tr> - <tr> - <td class="tdl2">Onions</td> - <td class="tdc2">87.6</td> - <td class="tdc2">1.6</td> - <td class="tdc2">.3</td> - <td class="tdc2">9.9</td> - <td class="tdc2">.6</td> - <td class="tdc2">1.9</td> - <td class="tdc2">.8</td> - <td class="tdc2">11.5</td> - <td class="tdr">14.2</td></tr> - <tr> - <td class="tdl2">Potatoes, boiled</td> - <td class="tdc2">75.5</td> - <td class="tdc2">2.5</td> - <td class="tdc2">.1</td> - <td class="tdc2">20.9</td> - <td class="tdc2">1.0</td> - <td class="tdc2">2.9</td> - <td class="tdc2">.3</td> - <td class="tdc2">24.2</td> - <td class="tdr">27.4</td></tr> - <tr> - <td class="tdl2">Spinach, cooked</td> - <td class="tdc2">89.8</td> - <td class="tdc2">2.1</td> - <td class="tdc2">4.1</td> - <td class="tdc2">2.6</td> - <td class="tdc2">1.4</td> - <td class="tdc2">2.4</td> - <td class="tdc2">4.8</td> - <td class="tdc2">3.0</td> - <td class="tdr">10.2</td></tr> - <tr> - <td class="tdl2">Tomatoes</td> - <td class="tdc2">94.3</td> - <td class="tdc2">.9</td> - <td class="tdc2">.4</td> - <td class="tdc2">3.9</td> - <td class="tdc2">.5</td> - <td class="tdc2">1.0</td> - <td class="tdc2">1.1</td> - <td class="tdc2">4.5</td> - <td class="tdr">6.6</td></tr> - <tr> - <td class="tdl2">Turnips</td> - <td class="tdc2">89.6</td> - <td class="tdc2">1.3</td> - <td class="tdc2">.2</td> - <td class="tdc2">8.1</td> - <td class="tdc2">.8</td> - <td class="tdc2">1.5</td> - <td class="tdc2">.5</td> - <td class="tdc2">9.4</td> - <td class="tdr">11.4</td></tr> -</table> - - -<p><span class="pagenum"><a name="Page_27" id="Page_27">Pg 27</a></span></p> - -<hr class="style1" /> -<p class="center bold large">TABLE E—MISCELLANEOUS FOODS</p> - -<table summary="miscellaneous"> - - <tr> - <td class="tdl2" colspan="10">A. Per cent Water</td></tr> - <tr> - <td class="tdl2" colspan="10">B. Per cent Protein</td></tr> - <tr> - <td class="tdl2" colspan="10">C. Per cent Fat</td></tr> - <tr> - <td class="tdl2" colspan="10">D. Per cent Carbohydrate</td></tr> - <tr> - <td class="tdl2" colspan="10">E. Per cent Ash</td></tr> - <tr> - <td class="tdl2" colspan="10">F. Calories per oz. Protein</td></tr> - <tr> - <td class="tdl2" colspan="10">G. Calories per oz. Fat</td></tr> - <tr> - <td class="tdl2" colspan="10">H. Calories per oz. Carbohydrate</td></tr> - <tr> - <td class="tdl2" colspan="10">I. Calories per oz. Total</td></tr> - <tr> - <td class="tdl2" colspan="10"> </td></tr> - <tr> - <td class="tdl2" colspan="10"> </td></tr> - <tr> - <td class="tdl3">FOOD</td> - <td class="tdc3"> A</td> - <td class="tdc3"> B</td> - <td class="tdc3"> C</td> - <td class="tdc3"> D</td> - <td class="tdc3"> E</td> - <td class="tdc3"> F</td> - <td class="tdc3"> G</td> - <td class="tdc3"> H</td> - <td class="tdr3"> I</td></tr> - <tr> - <td class="tdl2">Butter</td> - <td class="tdc2">11.0</td> - <td class="tdc2">1.0</td> - <td class="tdc2">85.0</td> - <td class="tdc2"> </td> - <td class="tdc2">3.0</td> - <td class="tdc2">1.2</td> - <td class="tdc2">224.4</td> - <td class="tdc2"> </td> - <td class="tdr">225.6</td></tr> - <tr> - <td class="tdl2">Cane sugar</td> - <td class="tdc2"> </td> - <td class="tdc2"> </td> - <td class="tdc2"> </td> - <td class="tdc2">100.0</td> - <td class="tdc2"> </td> - <td class="tdc2"> </td> - <td class="tdc2"> </td> - <td class="tdc2">116.0</td> - <td class="tdr">116.0</td></tr> - <tr> - <td class="tdl2">Cream</td> - <td class="tdc2">74.0</td> - <td class="tdc2">2.5</td> - <td class="tdc2">18.5</td> - <td class="tdc2">4.5</td> - <td class="tdc2">.5</td> - <td class="tdc2">2.9</td> - <td class="tdc2">48.8</td> - <td class="tdc2">5.2</td> - <td class="tdr">56.9</td></tr> - <tr> - <td class="tdl2">Cottage cheese</td> - <td class="tdc2">72.0</td> - <td class="tdc2">20.9</td> - <td class="tdc2">1.0</td> - <td class="tdc2">4.3</td> - <td class="tdc2">1.8</td> - <td class="tdc2">24.2</td> - <td class="tdc2">2.6</td> - <td class="tdc2">5.0</td> - <td class="tdr">31.8</td></tr> - <tr> - <td class="tdl2">Eggs</td> - <td class="tdc2">73.7</td> - <td class="tdc2">13.4</td> - <td class="tdc2">10.5</td> - <td class="tdc2"> </td> - <td class="tdc2">1.0</td> - <td class="tdc2">15.5</td> - <td class="tdc2">27.7</td> - <td class="tdc2"> </td> - <td class="tdr">43.2</td></tr> - <tr> - <td class="tdl2">Honey</td> - <td class="tdc2">18.2</td> - <td class="tdc2">.4</td> - <td class="tdc2"> </td> - <td class="tdc2">81.2</td> - <td class="tdc2">.2</td> - <td class="tdc2">.5</td> - <td class="tdc2"> </td> - <td class="tdc2">94.2</td> - <td class="tdr">94.7</td></tr> - <tr> - <td class="tdl2">Milk</td> - <td class="tdc2">87.0</td> - <td class="tdc2">3.3</td> - <td class="tdc2">4.0</td> - <td class="tdc2">5.0</td> - <td class="tdc2">.7</td> - <td class="tdc2">3.8</td> - <td class="tdc2">10.6</td> - <td class="tdc2">5.8</td> - <td class="tdr">20.2</td></tr> - <tr> - <td class="tdl2">Milk, condensed</td> - <td class="tdc2">68.2</td> - <td class="tdc2">9.6</td> - <td class="tdc2">9.3</td> - <td class="tdc2">11.2</td> - <td class="tdc2">1.7</td> - <td class="tdc2">11.1</td> - <td class="tdc2">24.6</td> - <td class="tdc2">13.0</td> - <td class="tdr">48.7</td></tr> - <tr> - <td class="tdl2">Milk, skimmed</td> - <td class="tdc2">90.5</td> - <td class="tdc2">3.4</td> - <td class="tdc2">.3</td> - <td class="tdc2">5.1</td> - <td class="tdc2">.7</td> - <td class="tdc2">3.9</td> - <td class="tdc2">.8</td> - <td class="tdc2">5.9</td> - <td class="tdr">10.6</td></tr> - <tr> - <td class="tdl2">Olives, ripe</td> - <td class="tdc2">64.7</td> - <td class="tdc2">1.7</td> - <td class="tdc2">25.0</td> - <td class="tdc2">4.3</td> - <td class="tdc2">3.4</td> - <td class="tdc2">2.0</td> - <td class="tdc2">66.0</td> - <td class="tdc2">5.0</td> - <td class="tdr">73.0</td></tr> -</table> - -<p><span class="pagenum"><a name="Page_28" id="Page_28">Pg 28</a></span></p> - -<p>Thoroughly toasted bread is quite well dextrinized. It -is more easily digested, has a sweeter taste than ordinary -bread, and in some cases, is more desirable.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>Sugar Group</i></p> - -<p><i>Cane sugar</i> is probably the most important member -of the sugar groups. It is obtained from the sugar cane -and the sugar beet, the two forms being identical chemically. -It can be obtained in a high state of purity, often -up to ninety-nine and eight tenths per cent. The English-speaking -races use the largest amount of this sugar, in -some countries averaging as high as eighty-five pounds -per capita a year. Cane sugar is white, crystalline, soluble -in water, and has a very sweet taste.</p> - -<p><i>Malt sugar</i> is obtained from grains, such as barley or -wheat, by allowing them to sprout. During the sprouting -process, there is developed in the grain a ferment that is -capable of changing starch to malt sugar. After the malt -diastase, as the ferment is called, has had a chance to -convert the starch to malt sugar, the sugar is extracted -with water, and the resulting solution evaporated to a -sirup. This sirup can be evaporated further and the malt -sugar or maltose taken out as a solid; but it is usually -used in the form of a sirup. This maltose is a natural -product to the body, as it is formed by the saliva and the -pancreatic juice when they act upon starch.</p> - -<p><i>Milk sugar</i> is found to the extent of about five per -cent in cow's milk. It is obtained as a by-product in -the manufacture of cheese. The whey, or watery fluid -left after the removal of the curd, is evaporated and -purified until a fine, white, rather gritty powder, or in -some cases a crystalline solid, is obtained. This milk -sugar, or lactose, is soluble in water, and has a fairly -sweet taste. Lactose is one of the essential food elements -for the normal growth of a child or a young animal.<span class="pagenum"><a name="Page_29" id="Page_29">Pg 29</a></span> -Hence one can see why children cannot be reared easily -without milk.</p> - -<p><i>Glucose</i> is the most important sugar in the third -group of carbohydrates as given above. It is found naturally -in many fruits, and is here called grape sugar. It -is the normal sugar of human blood, and in this connection, -is usually called dextrose. Glucose is made commercially -by boiling starch, most frequently cornstarch, -in water, to which sulphuric acid has been added up to -one to one and one half per cent. After sufficient boiling, -the acid is neutralized with lime, and the sugar separated -by chemical methods. If the process is carried out -carefully, and reasonably pure reagents are used in the -process, the result will be a sirup of fair purity and one -of value as a food. Impure and poorly made samples of -glucose have given this otherwise wholesome sugar a -bad name.</p> - -<p>Glucose can also be obtained in solid form by continuing -the process of purification a few steps beyond the -sirup stage. But let it not be forgotten that any of the -sugars, taken in large amounts, may overload the digestive -system and the liver, and hence they should be used -in reasonable amounts.</p> - -<p><i>Levulose</i>, called also fruit sugar, is found in some of -the sweet fruits and in bees' honey. The chief sugar of -honey is called invert sugar, and is really made up of -equal parts of dextrose and levulose. It is present up -to seventy-five per cent in good samples of honey. These -sugars, properly used, are excellent foods.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>Importance of Carbohydrates</i></p> - -<p>The carbohydrates are our chief source of heat and -energy, and as previously stated, furnish sixty to sixty-five -per cent of the total fuel value of our food. Each -ounce of pure carbohydrate yields one hundred sixteen<span class="pagenum"><a name="Page_30" id="Page_30">Pg 30</a></span> -calories of heat when burned. In caloric yield, they are -equal to the proteins gram for gram, but yield less than -one half that of the fats. If two thousand five hundred -calories are again taken as our standard, then sixty per -cent would make one thousand five hundred calories to -be furnished by the carbohydrates. At one hundred -sixteen calories an ounce, we find that it would require -thirteen ounces of pure carbohydrate a day to balance -this part of our diet.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>Other Essential Elements</i></p> - -<p>The inorganic salts or ash of food are just as essential -to the body as the other groups of food elements. These -essential salts consist of the most common chemical elements, -such as soda, potash, lime, magnesia, iron, phosphorus, -sulphur, etc. One might expect to find some rare -elements in a piece of mechanism as complicated as the -human body, but such is not the case. The body salts -are of the most common kinds. These salts are found -in proper amounts in foods as produced by nature. We -cannot take these salts as they are found in the chemical -laboratory and use them to good advantage, but we should -make sure that we are taking foods that will supply them -in the proper amounts. Our best sources of supply are -the grains, the fruits, and the vegetables. It is interesting -to note that these mineral elements are generally -found most abundantly, in the grains at least, in or near -the outer coating, and that our high-grade flours are -partially robbed of them when the bran and the middlings -are removed. The same seems to be true of potatoes. -In peeling, a large part of these salts is removed, and -thus the real value of this splendid food product is lessened. -This is one of the strong arguments for the use -of whole wheat flours and other whole grain products. -These inorganic salts are needed in the body to keep the<span class="pagenum"><a name="Page_31" id="Page_31">Pg 31</a></span> -various tissues up to their normal in composition. For -example, the blood constantly needs some iron to build -the red cells. Though the actual amount needed is very -small, yet that small amount is exceedingly important -to have at hand.</p> - -<p>As some of these salts are constantly being eliminated -from the body, there must be a constant supply to keep -the tissues in equilibrium.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>Vitamines</i></p> - -<p>Vitamines are elsewhere considered in this booklet, -hence only a very brief summary here. The chemistry -of these products is very little understood at present. -They were so named by Funk because of their nitrogen -content and similarity to ammonia, the name really meaning -<i>vital ammonias</i>. The term "vital" carries with it the -idea of their importance to life. Some persons have -questioned this name; but up to the present, it seems -to be the best suggested.</p> - -<p>The importance of the vitamines in nutrition has been -very clearly demonstrated in experiments upon animals, -and these experiments have been repeated a sufficient -number of times to be conclusive. Animals have been -fed upon pure protein, fat, carbohydrate, and salts, but -with vitamine removed or destroyed; and although receiving -calories enough, they fail to keep up their nutrition. -With a simple change of dietary to include a small -amount of food containing the vitamine, without any -change in the total calories eaten, their nutrition improves -quickly, and they come back to a normal state.</p> - -<p>Foods rich in vitamine are represented by milk, fresh -vegetables, fresh fruits, and whole grain products. Foods -poor in these substances are represented by sterilized -and preserved milks, dried fruits, dried vegetables, white -flour, and polished rice.</p> - -<p><span class="pagenum"><a name="Page_32" id="Page_32">Pg 32</a></span></p> - -<p>Vitamines are reduced or lost by the following processes -in the preparation of foods: taking off the coating -of grain, overheating, washing out in cooking, and drying.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>Importance of Water</i></p> - -<p>Water, although not a food in the sense of yielding -fuel value to the body, is a most important agent in -all the various chemical processes taking place in the -tissues.</p> - -<p>Water is the universal solvent; and because of this -property, it carries both food and waste to and from -the tissues. The average person needs from three to -five quarts a day, a part of which is taken as a portion -of the food eaten. This leaves from three to five pints -to be taken as a drink. Good drinking water should be -colorless, odorless, and of an agreeable taste; should be -free from organic matter, poisonous metals, and the bacteria -of disease; and should be low in nonpoisonous mineral -salts—that is, should be reasonably soft.</p> - -<p>There are three common classes of water that are -used for drinking purposes; namely, rain water, surface -water, and ground water. Rain water is the purest if -properly collected. Surface water—water from lakes, -streams, etc.—is most likely to be contaminated with -organic matter and bacteria. Ground water—that is, -water from springs and wells—is likely to be the hardest, -but is usually free from bacteria of disease unless -there is some contamination from the surface. To take a -fairly good quantity of water between meals is better -than to drink too freely at the meal hour.</p> - -<p>Great care should be taken in selecting the supply of -drinking water, as when contaminated, it is a very fruitful -means for the transmission of diseases, particularly -such diseases as typhoid fever. If not certain of the -purity of a water supply, one can be sure to destroy all<span class="pagenum"><a name="Page_33" id="Page_33">Pg 33</a></span> -the disease-producing bacteria by boiling the water for -a few minutes, then cooling, and drinking as usual.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>Simple Dietetic Principles</i></p> - -<blockquote> -<p>1. Food should be pleasant to the sight and the taste.</p> - -<p>2. Eat slowly. Masticate thoroughly.</p> - -<p>3. Do not wash down your food with water or any kind -of beverage.</p> - -<p>4. Cheerfulness is an important aid to digestion. The -mind should be free from care, and the surroundings -pleasant.</p> - -<p>5. Avoid overeating.</p> - -<p>6. There should be between five and six hours' interval -between meals, and no food should be taken during this -interval.</p> - -<p>7. Make your list of foods balance up with about ten -per cent protein, twenty-five to thirty per cent fat, and -sixty to sixty-five per cent carbohydrate.</p> - -<p>8. Eat few kinds of food at a meal, but vary the menu -from day to day.</p> - -<p>9. Food should be properly cooked to get the best results.</p> - -<p>10. Do not eat late at night. The evening meal should -be the lightest.</p> - -<p>11. Eat green vegetables frequently in season.</p> - -<p>12. Fresh fruits are very helpful in the diet.</p> - -<p>13. Combine fruits, grains, and nuts.</p> - -<p>14. Fruits and coarse vegetables are not a good combination.</p> - -<p>15. It is better not to take large quantities of cane sugar -and milk together.</p> - -<p>16. Do not eat rich and complicated mixtures of food.</p> - -<p>17. Flesh meats are expensive, they make the protein -high, and are second-hand foods. Their place may easily -<span class="pagenum"><a name="Page_34" id="Page_34">Pg 34</a></span> -be supplied by other foods.</p> - -<p>18. Avoid excessive amounts of salt.</p> - -<p>19. Do not use pepper or other irritating condiments -and spices in seasoning your food.</p> - -<p>20. Tea and coffee are not foods, and should be entirely -dispensed with.</p> - -<p>21. Alcohol is a poison, and should be entirely eliminated -from the menu.</p> -</blockquote> - -<hr /> - - - - -<div class="chapter"> - -<div class="figcenter"> - <img src="images/i_034.jpg" width="350" height="118" alt="planning" /> -</div> - -<h2 class="nobreak"><a id="necessary"></a>Necessary Knowledge to<br />Careful Planning</h2> - -</div> - -<p class="drop"><span class="uppercase">To</span> thousands of home-keepers the requirements -are new: a correct knowledge of proteids, of -carbohydrates, of calories is unfamiliar to them. -They cannot grasp what is asked of them, in a day -or a week or a month. Suddenly has housekeeping -been transformed from a daily round to a science and -a business.... It all calls for intelligent study and -the most careful planning. It is not a small "bit," it -is a full-sized job: never has the American woman -faced a bigger job. As she does it or fails of doing it, -will this great country win or lose the war.—<i>Ladies' -Home Journal.</i></p> - -<hr /> - - - - -<div class="chapter"> - -<p><span class="pagenum"><a name="Page_35" id="Page_35">Pg 35</a></span></p> - -<div class="figcenter"> - <img src="images/i_035.jpg" width="450" height="229" alt="ch_pic3" /> -</div> - -<h2 class="nobreak"><a id="vitamines"></a>VITAMINES <i>and</i> CALORIES</h2> - -</div> - -<p class="center bold large"><i>by</i><br /> -<i>D. D. COMSTOCK, M.D.</i><br /> -for years Medical Superintendent of Glendale<br /> -Sanitarium, Glendale, California</p> - -<p>The body is a machine, intricate, complicated, "fearfully -and wonderfully" constructed. In one way, it is -simple in its operations; but in another, so ultrascientific -in the detail of its automatic control, and so deep in the -mysteries of its chemical processes, that the investigation -of ages has not been able to fathom its greater scientific -depths, and bring to the surface a knowledge of its ultimate -structure and its wonderful workings. The Master -Designer of the living machine so adjusted its mechanism -that in its original environment and relationship, its care -would be easy, and the laws of its preservation few and -exceedingly simple.</p> - -<p>Like most machines, the human machine requires the -impartation of energy. Similarly, also, this is supplied by -the combustion of certain carbonaceous substances. It -needs constant repair. These and its other needs are all -furnished in the daily food supply.</p> - -<p><span class="pagenum"><a name="Page_36" id="Page_36">Pg 36</a></span></p> - -<p>The life of this machine can be greatly lengthened by -intelligent care, or shortened by neglect and abuse. Its -efficiency may be similarly affected. While one cannot -hear the pounding of the engine or the rattling of the -machinery, yet the machine is damaged if run under too -high a pressure and at too great speed.</p> - -<p>There are seven classes of the essential elemental food -substances,—proteins, fats, carbohydrates, vitamines, -salts, cellulose, and water. The ideal diet is one in which -these seven elements are regularly supplied to the body in -the amounts required to meet its daily needs. A person -living close to nature, receiving his food first-handed, direct -from nature's health food factory, and eating it with -only the cooking and seasoning necessary, and with a -reasonable variety, would probably find his diet sufficient, -and the elements in about the proper proportions; and -with an honest appetite, steadied by a little temperate-in-all-things -ballast, he probably would not go far astray as -to the proper amounts. But unfortunately, the average -individual is not living close to nature. Much that is -artificial has come in. Our appetites are capricious, deceitful, -and unreasonable. Our foods come to us processed, -cartonned, and tinned, often embalmed, devitalized, -or adulterated. They are often served to us so -disguised that we cannot tell whether their nutritive substance -has been concentrated or diluted, or indeed whether -or not the body will recognize it as having any nutritive -value at all, despite its pleasing flavor. Therefore, in -order that the ideal may be approximated to a reasonable -and practical degree, we must have some knowledge not -only of the needs of the body, but also of these food -elements, and how their values may be estimated in the -various food substances.</p> - -<p>The foods that enter into the make-up of the body and -supply its heat and energy are three,—protein, fat, and<span class="pagenum"><a name="Page_37" id="Page_37">Pg 37</a></span> -carbohydrate. While the salts to a certain extent enter -into the body structure, they have but little to do with -heat and energy production. The remaining food classes -are adjuncts, their use being simply to make possible the -utilization, by the body, of the tissue and fuel foods. The -cellulose assists mechanically in digestion; the water furnishes -the necessary fluid; and the vitamines provide the -battery, as it were, which sets the whole apparatus in -motion.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>The Heat Unit</i></p> - -<p>Of the many persons who, for economical or hygienic -reasons, have tried to adjust their diet better, some have -undertaken the task without a fundamental knowledge -of the physiological and caloric value of foods, their composition, -or the nutritional needs of the body, and have -done themselves more harm than good. It is possible for -us to measure the value of our foods, and to express it in -terms of heat units; and with a knowledge of the bodily -needs, we may supply ourselves with foods in approximately -the amounts needed, and in the best combinations. -Food oxidized in the body produces the same amount of -heat as that burned outside the body, and the instrument -by which the heat value of any substance is determined is -called a calorimeter. The unit of measure of heat is called -the calorie or heat unit.</p> - -<p>The calorimeter consists of a double chamber, the -outer one containing a given quantity of water. The inner -chamber is thus surrounded by a water jacket. In it is -placed a definite amount of pure, water-free food to be -tested; for example, an ounce of sugar. By means of an -electric connection, the sugar is ignited and burned, and -the heat produced thereby is imparted to the water in the -outer chamber. When the process is complete, the difference -in the temperature of the water is noted, and the<span class="pagenum"><a name="Page_38" id="Page_38">Pg 38</a></span> -amount of heat generated is computed. The calorie is -the amount of heat necessary to raise the temperature of -one pound of water four degrees F., or one kilogram one -degree C. In this way, the heat values of pure protein, -fat, starch, and sugar have been determined. In the -laboratories of the United States government, the composition -and caloric value of practically every food substance -known has been worked out. Any person can have access -to these tables of food values by applying to the government, -or by purchasing from almost any bookstore any -one of the several books on food values, that are on the -market. (See pages 23-27 of this book.)</p> - -<p>The heat value of a gram of pure, water-free protein—for -example, the casein of milk, egg albumen, or fiber -of meat—is a trifle more than four calories. That of -pure starch or sugar is also four calories. Fat is more -than double this value, one gram yielding nine and three -tenths calories. Since an ounce equals about thirty grams, -the number of calories to an ounce is determined by multiplying -the above figures by thirty. Different kinds of -food vary greatly in the proportion of the food elements -and also of the water and cellulose they contain. (Cellulose -has no fuel value in the human body.) We therefore -find a great variation as to their caloric values also. -For example, one heaping tablespoonful of home-baked -beans will weigh about fifty grams, thirty of which is -water and cellulose. Its total caloric value is one hundred, -divided among protein fifteen, fat forty (the fat has -largely been added), and carbohydrate forty-five. Contrast -with this the same quantity of mashed turnips. One -heaping tablespoonful will weigh about seventy grams, -of which sixty-five is water and cellulose. Its total fuel -value is three calories.</p> - -<p>By a little study, one may very readily become familiar -with the approximate values of the more common foods,<span class="pagenum"><a name="Page_39" id="Page_39">Pg 39</a></span> -and be able to arrive at some conclusion in regard to the -correctness of one's daily food ration as to amount and -proportions. Many would be surprised to see how far -short their diet comes of the ideal.</p> - -<p>It is easy to remember that an ordinary slice of bread—about -three and one half inches square—contains approximately -one hundred calories; an average egg, sixty-five; -a glass of milk, one hundred fifty; an average potato, -one hundred twenty-five; a tablespoonful of gravity cream, -fifty; the usual serving of cooked cereal, seventy-five to -one hundred; vegetables, except potatoes, an ordinary -serving, twenty-five to fifty, depending on the amount of -fat or milk added as seasoning; legumes, average serving, -one hundred to one hundred fifty. Desserts are usually -high in value, ranging from one hundred twenty-five -calories in the usual serving of simple custard or junket -to three hundred fifty or more in the usual one sixth of -some pies, or the ordinary piece of cake.</p> - -<p>Housewives who wish to go into the question of foods -thoroughly, and combine the science with the art of cookery, -may arrange a table of the staples and raw food that -ordinarily enter into their various recipes, somewhat -after the following, the items of which have been taken -at random from such a list or table already prepared -and in use:</p> - -<table summary="measures1"> - - <tr> - <td class="tdl2" colspan="7">A. <i>Food</i></td></tr> - <tr> - <td class="tdl2" colspan="7">B. <i>Measure</i></td></tr> - <tr> - <td class="tdl2" colspan="7">C. <i>Weight</i></td></tr> - <tr> - <td class="tdl2" colspan="7">D. <i>Protein</i></td></tr> - <tr> - <td class="tdl2" colspan="7">E. <i>Fat</i></td></tr> - <tr> - <td class="tdl2" colspan="7">F. <i>Carbohydrate</i></td></tr> - <tr> - <td class="tdl2" colspan="7">G. <i>Total</i></td></tr> - <tr> - <td class="tdl2" colspan="7"> </td></tr> - <tr> - <td class="tdl2" colspan="7"> </td></tr> - <tr> - <td class="tdc3">A</td> - <td class="tdc3">B</td> - <td class="tdc3">C</td> - <td class="tdc3">D</td> - <td class="tdc3">E</td> - <td class="tdc3">F</td> - <td class="tdc3">G</td></tr> - <tr> - <td class="tdl2">Flour</td> - <td class="tdc3">1 cup</td> - <td class="tdc3">5 oz.</td> - <td class="tdc3">80</td> - <td class="tdc3">25</td> - <td class="tdc3">419</td> - <td class="tdr3">524</td></tr> - <tr> - <td class="tdl2">Eggs, average</td> - <td class="tdc3">each</td> - <td class="tdc3">1½ oz.</td> - <td class="tdc3">23</td> - <td class="tdc3">40</td> - <td class="tdc3">0</td> - <td class="tdr3">63</td></tr> - <tr> - <td class="tdl2">Milk, whole</td> - <td class="tdc3">1 cup</td> - <td class="tdc3">8 oz.</td> - <td class="tdc3">30</td> - <td class="tdc3">88</td> - <td class="tdc3">46</td> - <td class="tdr3">164</td></tr> - <tr> - <td class="tdl2">Sugar, granulated</td> - <td class="tdc3">1 cup</td> - <td class="tdc3">7½ oz.</td> - <td class="tdc3">0</td> - <td class="tdc3">0</td> - <td class="tdc3">840</td> - <td class="tdr3">840</td></tr> - <tr> - <td class="tdl2">Butter</td> - <td class="tdc3">1 cup</td> - <td class="tdc3">8 oz.</td> - <td class="tdc3">0</td> - <td class="tdc3">1,744</td> - <td class="tdc3">0</td> - <td class="tdr3">1,744</td></tr> - <tr> - <td class="tdl2">Butter</td> - <td class="tdc3">1 tablespoon</td> - <td class="tdc3">½ oz.</td> - <td class="tdc3">0</td> - <td class="tdc3">109</td> - <td class="tdc3">0</td> - <td class="tdr3">109</td></tr> -</table> - -<p>If the housewife desires to know the food value of a -cake, for instance, that she is about to bake, whose recipe -calls for two cups flour, one and one half cups sugar, one -half cup butter, four eggs, she can very easily find out by -consulting her table; as:</p> - -<p><span class="pagenum"><a name="Page_40" id="Page_40">Pg 40</a></span></p> - -<table summary="measures2"> - - <tr> - <td class="tdl2" colspan="6">A. <i>Protein</i></td></tr> - <tr> - <td class="tdl2" colspan="6">B. <i>Fat</i></td></tr> - <tr> - <td class="tdl2" colspan="6">C. <i>Carbohydrate</i></td></tr> - <tr> - <td class="tdl2" colspan="6">D. <i>Total</i></td></tr> - <tr> - <td class="tdl2" colspan="6"> </td></tr> - <tr> - <td class="tdl2" colspan="6"> </td></tr> - <tr> - <td class="tdl2"> </td> - <td class="tdc3"> </td> - <td class="tdc3">A</td> - <td class="tdc3">B</td> - <td class="tdc3">C</td> - <td class="tdr3">D</td></tr> - <tr> - <td class="tdl2">2 cups flour</td> - <td class="tdc3">=</td> - <td class="tdc3">160</td> - <td class="tdc3">50</td> - <td class="tdc3">838</td> - <td class="tdr3">1,048</td></tr> - <tr> - <td class="tdl2">1½ cups sugar</td> - <td class="tdc3">=</td> - <td class="tdc3">0</td> - <td class="tdc3">0</td> - <td class="tdc3">1,260</td> - <td class="tdr3">1,260</td></tr> - <tr> - <td class="tdl2">½ cup butter</td> - <td class="tdc3">=</td> - <td class="tdc3">0</td> - <td class="tdc3">872</td> - <td class="tdc3">0</td> - <td class="tdr3">872</td></tr> - <tr> - <td class="tdl2">4 eggs</td> - <td class="tdc3">=</td> - <td class="tdc3">92</td> - <td class="tdc3">160</td> - <td class="tdc3">0</td> - <td class="tdr3">252</td></tr> - <tr> - <td class="tdl3" colspan="2">Totals</td> - <td class="tdc3 top_border">252</td> - <td class="tdc3 top_border">1,082</td> - <td class="tdc3 top_border">2,098</td> - <td class="tdr3 top_border">3,432</td></tr> -</table> - -<p>If the cake is cut into twelve servings, the value of -each may be determined by dividing each of these sums -by twelve. Thus each piece will represent in value, protein, -twenty-one calories; fat, ninety calories; carbohydrate, -one hundred seventy-five calories; total, two hundred -eighty-six calories.</p> - -<p>The number of calories needed by the individual varies -with height, age, sex, climate, and state of muscular activity; -but for the average person, two thousand calories -daily may be taken as a working basis. If one is engaged -in active muscular labor, the requirement may be three -thousand or more. Many persons of sedentary habits do -better on less than two thousand. Other things being -equal, men need about ten per cent more than women. -Children need about ten per cent more than adults. An -obese individual, or one suffering from the results of imperfect -oxidation, as manifested in rheumatism, neuralgia, -and myalgia, may do well for a time on as low an allowance -as one thousand one hundred to one thousand two -hundred food units daily, experiencing marked relief from -symptoms, and if obese, a reduction in weight of from -one to four pounds a week.</p> - -<p>It should be kept in mind that the amount of protein -needed is quite constant, and does not vary with one's -state of activity, as does the demand for the fats and the -carbohydrates. From two hundred to two hundred fifty -calories of this element are needed daily, even though the -total ration be low. If one does well on the low ration -suggested above, the protein should not be lowered proportionately, -as would be the tendency. This is the repair<span class="pagenum"><a name="Page_41" id="Page_41">Pg 41</a></span> -substance, which the body, not being able to store up, -must have supplied to it in regular daily amounts.</p> - -<p>Excess in eating is often due to the use of certain -concentrated foods. A teaspoonful of olive oil contains -forty calories; the ordinary pat of butter (one fourth -ounce), fifty calories; a heaping teaspoonful of sugar, -forty calories; one English walnut, thirty-three calories; -a fair sized olive, twenty calories. While these are good -foods, they should be eaten with due regard for their -high energy value, that the proper food balance be not -disturbed. After eating a good square meal, the average -individual calls for the dessert, which, with its accompaniments, -actually constitutes a second meal; as, for -example, a serving of pie, three hundred fifty calories; -its cheese accompaniment, another one hundred calories; -a few stuffed dates, another one hundred calories; a few -nuts and raisins and a cup of chocolate bringing the total -value of this second meal forced upon the body up to -seven hundred or eight hundred calories.</p> - -<p>Vegetables of themselves are low in caloric value, their -importance being due to the cellulose, salts, and vitamines -they contain. But they are usually prepared with so much -butter or cream that as served they have a high caloric -value in fat. Lean meat is practically pure protein, and -the tendency of the meat eater is to get an excess of this -element. The vegetarian often goes to the other extreme, -his diet showing a deficiency in protein, with an excess of -fats and carbohydrates. That the protein balance be kept -normal is an important matter, for a person may at one -and the same time be suffering from the results of a deficient -diet and also from the effects of overeating. The -protein needed daily is from ten to thirteen per cent of -the total ration. If the total daily ration is but one thousand -five hundred calories, the protein should still be two -hundred calories, and therefore thirteen per cent of the<span class="pagenum"><a name="Page_42" id="Page_42">Pg 42</a></span> -total. Thus if a person is living on foods containing less -than ten per cent, there is danger of not getting enough -of this important element. Much of the food eaten is less -than ten per cent protein, because of the addition to it of -fat and sugar in large amounts.</p> - -<p>So-called meat substitutes should be high in the percentage -of protein, in order to make up for the butter, -sugar, oils, olives, desserts, fruits, and other very low protein -foods that enter so largely into one's dietary. The -question has been asked, Why object to the addition of fat -to a meat substance, since it does not actually reduce the -quantity of protein, though it does relatively? In reply, -it may be said that the relative reduction makes necessary -an excess of the nonnitrogenous foods, to get enough -protein; and even though one's capacity should receive it -comfortably, still the objection to the excess aliment remains.</p> - -<p>A study of food composition and values will enable the -housewife so to plan her meals that the various elements -may be served to her family in the proper proportions. -A knowledge of calories, and an intelligent application of -the principles involved in these questions of nutrition, will -enable any housewife to reduce the cost of feeding her -family from twenty-five to fifty per cent, which would -be worth while from an economical standpoint, not to -mention the advantage to be realized healthwise.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>Vitamines</i></p> - -<p>Says Lusk, "It has thus far been shown that nutrition -means fuel for the machinery, new parts with which to -repair the machine, and minute quantities of vitamines, -which produce a harmonious interaction between the materials -in the food and their host."</p> - -<p>In the words of another investigator, "The study of -dietetics from the standpoint of the vitamines has only<span class="pagenum"><a name="Page_43" id="Page_43">Pg 43</a></span> -just begun." Sufficient has been learned and demonstrated -about them, however, to show that they play a -most important part in nutrition and in vital tissue processes. -Since they are so little understood, a complete -definition is not yet possible. The pure vitamine, it seems, -cannot be isolated, so their exact chemical nature is not -known. The chemical process necessary to free it is no -sooner begun than the vitamine is apparently decomposed, -and all trace of it is lost. One is reminded of the efforts -of some early investigators to submit living protoplasm -to a chemical analysis, they hoping thereby to reveal the -mysteries of physical life itself; but at the first intrusion, -this subtle something flees, taking its secrets with it, and -leaving us only the empty shell of dead protein matter. -While the activities and manifestations of life are seen on -every hand in animal and plant, we are but little the -wiser as to what life really is.</p> - -<p>Vitamines seem to stand closely related to the living -process in the tissue cells. Some investigators have -thought them to be the mother substances of the various -bodily ferments and internal secretions, any disturbance -of which produces serious constitutional troubles. Therefore -the continuous use of a diet lacking in any of these -mother substances would of necessity lead to a deficiency -of these absolutely essential vital secretions and ferments.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>Vitamines and Disease</i></p> - -<p>Years were spent in investigation before it was found -out that beriberi, a disease of the Orient, could be cured -and prevented by the addition, to the diet, of certain nutritive -elements in the covering of the rice, that are -ordinarily removed in the polishing process, and thrown -away. Just what these nutritive elements were, was not -understood; but the fact remained that a diet of polished -rice resulted in symptoms of beriberi, while a diet of the<span class="pagenum"><a name="Page_44" id="Page_44">Pg 44</a></span> -unpolished grain was sufficient to prevent any manifestations -of the disease. In Java, where the people lived -largely on whole rice, beriberi was unknown. For years, -the fact had been recognized, that sailors living on canned -and preserved foods sooner or later developed scurvy, -which could be quickly cured by an addition of fresh vegetables -or the juice of fruits, especially lemons and oranges, -to the diet. In 1535, when all but three of Cartier's one -hundred ten sailors had scurvy, he cured them all by giving -them a decoction of fresh pine needles. Babies fed on -Pasteurized milk often develop infantile scurvy.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>Convincing Experiments</i></p> - -<p>Vitamines are made only in nature's laboratory. The -body cannot make them, therefore mother's milk is deficient -in vitamine if her diet is. This is demonstrated -in a decided way in the Philippine Islands, where the -diet is deficient in the vitamine preventing beriberi. -Among the Filipinos, one half the deaths take place before -the end of the first year of age; and in these infants, -one half the deaths are due to beriberi. Pellagra, a disease -of obscure ætiology, or cause, manifests itself principally -among a class of people who live on a monotonous -diet of corn bread, bacon, soda biscuit, and sirup. Some -authorities are quite convinced that it is a "deficiency" -disease. Also rickets, eczema, pyorrhea, and a number of -other diseases of obscure cause are beginning to be regarded -as being, in part at least, deficiency diseases. A -predisposition to tuberculosis and other infections may be -of similar cause. There are probably a number, possibly -many, of these vitamine substances. At least two have -been quite fully demonstrated,—the one preventing -scurvy, and the one preventing beriberi.</p> - -<p>The experiments of Cosimir Funk, a Russian, are -convincing. He was able to produce experimental beriberi<span class="pagenum"><a name="Page_45" id="Page_45">Pg 45</a></span> -in pigeons by feeding them for three weeks on -polished rice, then readily to cure them of the disease by -feeding the polishings from the same rice, showing that -in the rice polishings are certain elements absolutely essential -to life. He finally isolated what appeared to be -this substance, one pound of the polishings yielding about -three grains of the material. Injecting under the skin of -pigeons dying of beriberi one third of a grain of this -crystalline substance, he was able not only to make them -perfectly well in a few hours, but to keep them in health -for three weeks with but the one dose, even though they -were continued on a diet of polished rice. Funk named -this wonderful life-giving substance vitamine, because its -effects were life-giving, and chemically it seemed to belong -to the amines.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>Where Found</i></p> - -<p>Vitamines are found in plants, and especially in their -seeds. Fresh meat and raw milk contain them, although -animals seem incapable of making them. In summer, -milk is richer in them than in winter, because of the -difference in feed for the cattle. They are contained also -in yolks of eggs, whole grains, potatoes, carrots, beans, -peas, lentils—in fact, practically all green garden vegetables, -and fruit. In the grains, they are found in the -dark layer near the outer surface or branny layer, and -in the germ. In potatoes and other vegetables, they lie -immediately under the skin. Yeast bread contains more -than baking powder breads.</p> - -<p>Vitamines are lost by the processing of grains; that -is, by the removal of the outer layers, which contain most -of these substances. Hence the whole grain should be -included in the flour. They are also destroyed by the -subjection of foods to too high a temperature. It is therefore -best to cook cereals at a low temperature, as in a<span class="pagenum"><a name="Page_46" id="Page_46">Pg 46</a></span> -fireless cooker. The vitamines are sacrificed in the drying -of foods, and in the paring of vegetables. If potatoes are -boiled, there is great advantage in boiling them in their -"jackets," in which case the vitamines and the salts are -not lost. If they are pared before they are boiled, the -potato water should not be thrown away, as it is rich in -vitamines, salts, and protein. Parboiling of other vegetables -is objectionable for the same reason. Soda and -baking powder and similar chemicals seem to destroy the -vitamines. This is one reason why yeast breads are better -than baking powder breads. Furthermore, in yeast fermentation, -the vitamine preventing beriberi is actually -formed, but not the vitamine preventing scurvy. The -natural foods that require cooking to make them edible -and wholesome contain vitamines which are not destroyed -thereby if the cooking is done in the most wholesome and -hygienic way.</p> - -<hr /> - - - - -<div class="chapter"> - -<h2 class="nobreak"><a id="advice"></a>A Word of Advice<br />to Women</h2> - -</div> - -<blockquote> - -<div class="figright"> - <img src="images/i_046.jpg" width="95" height="175" alt="decor" /> -</div> - -<p class="drop"><span class="uppercase">Stay</span> at home and work. Do not rush -into some romantic and picturesque -bit of action to the detriment of your -home duties. Work in your homes, and -do whatever you can outside; the humbler -and more inconspicuous your accomplishment -is, the more it may be needed. -There are enough women who will snatch -at what is accompanied by the limelight. -Make your contribution of personal service -without thought of self, and keep on -to the end.—<i>Lord Northcliffe.</i></p> - - -</blockquote> - -<hr /> - - - - -<div class="chapter"> - -<p><span class="pagenum"><a name="Page_47" id="Page_47">Pg 47</a></span></p> - -<div class="figcenter"> - <img src="images/i_047.jpg" width="450" height="238" alt="ch_pic4" /> -</div> - -<h2 class="nobreak"><a id="fruits"></a>FRUITS AND THEIR<br />DIETETIC VALUE</h2> - -</div> - -<p class="center bold large"><i>by<br /> -GEORGE A. THOMASON, M.D., L.R.C.S., L.R.C.P.</i></p> - - -<p>No other class of foods more delightfully or deliciously -contribute to the needs of the body than fruit. Fresh -from the lap of Nature, lavishly supplied, and delightful -to the eye, fruit makes most satisfying appeal to the -appetite of every one, from the quite indifferent to the -most discriminating epicure. Most easy of digestion, in -fact, practically predigested, fruit is most appropriate -for all people both in sickness and in health, and at all -periods of life, from babyhood to extreme age.</p> - -<p>Fruit is made up of water, sugar, acids, some proteid, -and organic salts. Water is by far the largest constituent -of fruit, being seventy-five to eighty-five per cent. The -water of fruit is of the greatest possible purity, being -doubly distilled, first as rain, then as sap, drawn and -filtered through the tree.</p> - -<p>The sugar of fruit is one of the most easily digested -forms, that of levulose. The starch of the unripe fruit<span class="pagenum"><a name="Page_48" id="Page_48">Pg 48</a></span> -is converted into sugar in the ripening process, or in the -cooking of partially ripened fruit. Sugar is present in -varying amounts in fruits, averaging from five to ten -per cent. A well ripened banana contains twenty-one -per cent of sugar, dates about fifty per cent, while grapes -contain from fourteen to twenty per cent.</p> - -<p>The outward appearance of the fruit is often a fairly -reliable indication of the amount of sugar. Trielle has -observed that fruits with yellow skins contain much -sugar, and have a very penetrating odor. Fruits with -red skins contain a medium amount of sugar, and have a -pleasant, delicate perfume. Fruits with a reddish brown -skin usually contain much sugar, and have very little -perfume.</p> - -<p>As showing its perfectly digested state, demonstrations -have proved that fruit sugar may be injected directly -into the blood, from which it will be utilized in -nourishing the body. This is in marked contrast with -ordinary cane sugar, which, if injected directly into the -blood, is expelled through the kidneys, the body being -unable to appropriate it as such from the blood.</p> - -<p>Fruit sugar may be eaten in practically unlimited -quantities. It supplies the body with heat and energy -in the most available form. For this reason, fruit when -eaten will quickly relieve the sense of exhaustion.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>Fruit Acids</i></p> - -<p>The acids of fruits give to them their delightful and -appetizing flavors. Fruits in the unripe state contain -tannic acid, a marked astringent. The gastric and peristaltic -woes of the small boy the night following the -green apple episode are due to the tannic acid the unripe -fruit contains. The three chief acids of fruit are citric -acid, found in oranges, lemons, and grapefruit; malic acid, -as found in apples, pears, peaches, and similar fruits; and<span class="pagenum"><a name="Page_49" id="Page_49">Pg 49</a></span> -tartaric acid, as found in grapes. These are organic acids, -recognized and readily digested by the body.</p> - -<p>The acids of fruits are remarkable peptogens; that -is, they stimulate the appetite and promote the flow of -the digestive juices. Fruit acids are most efficient disinfectants. -Some years ago, an eminent medical authority -of this country, in a representative medical gathering, -said, "We are as yet without a satisfactory medicinal -intestinal disinfectant." In fruit acids, we possess such -an agent in a most desirable form. No germ, disease-producing -or otherwise, can live in the presence of fruit -acid. Fruit acids can be taken practically <i>ad libitum</i>. -Fruit acids taken freely by mouth or diluted and injected -into the bowel, most efficiently asepticize the intestinal -canal. Three or four pints of water to which the juice -of one lemon has been added, injected into the bowel following -a cleansing enema, will thoroughly destroy disease-producing -bacteria in the colon. Flushing the bowel -frequently with such a solution is one of the most efficient -known means of successfully combating the fetid summer -diarrheas of children.</p> - -<p>The proteid or nitrogenous element of fruits, as well -as their fatty element, may be passed over with little -consideration. Fruit contains little proteid; and aside -from the olive, there is almost no fat in fruit. The fat -of the ripe olive, however, is one of the most delicious -and digestible forms of fat. Ripe olives contain about -fifty per cent fat. Olive oil can be mixed with water; -therefore it readily mixes with the intestinal juices, and -is most easily digested.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>Fruit Salts</i></p> - -<p>The salts of fruit are most desirable, being so essential -in tissue building. Some of the most important of -these salts are potash, lime, phosphoric acid, and iron.<span class="pagenum"><a name="Page_50" id="Page_50">Pg 50</a></span> -Deficiency of the lime salts in the bones of children produces -conditions of bone softening, or rickets. This can -be largely prevented by adding fruit to the diet of these -afflicted children, using especially grapes, oranges, lemons, -and grapefruit, which contain high percentages of lime -salts.</p> - -<p>The condition of anæmia is a lack of iron in the blood. -This cannot be replaced by medicinal or metallic iron, as -the body is unable to appropriate these inorganic substances; -but the iron in fruit is perfectly adapted to the -body needs. Plums, cherries, and especially strawberries -and currants contain considerable iron, and are most -helpful in the treatment of anæmic conditions.</p> - -<p>It is perfectly apparent that fruits possess qualities -and constituents that make them of the greatest value -as an essential part of the daily ration to nourish and -energize the body, and to promote vital activities in the -maintenance of strength and healthful vigor. Fruit is -also an exceedingly important and efficient factor in restoring -to normal function tissues and organs that have -become vitiated and are functionating abnormally.</p> - -<p>In spite of the widespread opinion to the contrary, -it can be positively asserted that fruit is of great service -in the prevention as well as in the treatment of rheumatism -and gout. The prejudice against the use of fruit -in rheumatism originated with the idea that the acids -of fruit tend to acidify the body. Quite the reverse is -true. The acids of fruit, when taken into the body, are -promptly converted into the alkali carbonates, thus increasing -the alkalinity of the blood, tending greatly to -benefit and cure the rheumatic condition, as well as to -lessen the general tendency to the formation of various -calculi, or stones, in the kidneys, the urinary bladder, and -the gall bladder.</p> - -<p><span class="pagenum"><a name="Page_51" id="Page_51">Pg 51</a></span></p> - - -<hr class="style1" /> -<p class="center bold large"><i>Fruit and Obesity</i></p> - -<p>A fruit diet is of great value in obesity. An exclusive -fruit diet may be taken to the greatest possible advantage -by the too corpulent who wish to reduce in weight. For -this purpose, fruit has the advantage of satisfying the -appetite while at the same time contributing very little -nutrition to the body. The free use of fruit is the method -par excellence for overcoming constipation. The eating -of a half dozen raw prunes before breakfast, or the taking -of the juice of one or two oranges, will in the majority -of cases be all that is necessary to maintain regular bowel -activity.</p> - -<p>For an overworked liver, the so-called "bilious" state, -fruit is the best of all means of relief. Auto-intoxication -due to an excess of poisons circulating in the blood, is -treated most naturally and efficiently by a fruit diet.</p> - -<p>The natural diuretic properties of fruit are very well -known. Nearly all fruits stimulate the kidneys to greater -activity, but watermelon is of particular service in this -respect.</p> - -<p>Fruit and fruit juices greatly aid in successfully combating -alcoholism. The acid of the fruit juices help materially -in quenching the abnormal thirst.</p> - -<p>There are but few individuals who would not be benefited -by an occasional exclusive fruit meal; and in many -cases, this can be maintained with greatest benefit for -even several days. This is a very popular method of -treatment in Europe, particularly in Switzerland, where -the "grape cure" is utilized. Patients are placed upon -a diet of grapes alone for several weeks, consuming from -seven to ten pounds of grapes a day. Wonderful results -are recorded at these resorts in the treatment of rheumatism, -gout, obesity, constipation, intestinal catarrh, -liver and kidney disorders, high blood pressure, arterial<span class="pagenum"><a name="Page_52" id="Page_52">Pg 52</a></span> -sclerosis, or hardening of the arteries, and many more -physical disabilities.</p> - -<p>Certain fruits, especially tart apples, are of great value -in the treatment of diabetes, lessening the toxæmia of -this condition, as well as mitigating the abnormal thirst -that is so frequent and often distressing an accompaniment -of this condition.</p> - -<p>In the eating of fruit, some care must be exercised -not to swallow large seeds or fruit pits. While the danger -of appendicitis from fruit seeds' becoming lodged in the -appendix has been greatly exaggerated, yet fruit seeds -have occasionally been found in the appendix, and proved -the exciting cause of the inflammation which followed. -Cases are on record of children who have swallowed considerable -quantities of grape seeds, suffering for months -of colic, and being only relieved by discharging quantities -of these seeds during energetic purgation.</p> - -<p>It has been said that fruit is "gold in the morning, -silver at noon, and lead at night." But fruit is golden all -the time. This wonderful gift, one of the greatest and -best physical gifts of an all-wise Providence, cannot be -prized to highly; for it is considered sufficiently valuable -to endure for both time and eternity. Of the first man -and woman, it was said that they might eat of the fruit -of the trees of the garden; and it is said of the inhabitants -of the renewed earth, during eternity, that "they -shall plant vineyards, and eat the fruit of them."</p> - - -<blockquote> -<p class="drop"><span class="uppercase">Too</span> much good food makes one auto-toxic. Too muck fun makes one asinine. -But keep sunny. A cheerful disposition, a happy temperament, is the master -key that unlocks more secrets, more riches, more success, than anything else. -A sunny temper is an "aroma whose fragrance fills the air with an odor of -Paradise." Bury everything that makes you unhappy and discordant, everything -that cramps your freedom and worries you. Bury it before it buries you. Adopt -the sundial's motto, "I record none but hours of sunshine."—<i>Thomason.</i></p> -</blockquote> - -<hr /> - - - - -<div class="chapter"> - -<p><span class="pagenum"><a name="Page_53" id="Page_53">Pg 53</a></span></p> - -<div class="figcenter"> - <img src="images/i_053.jpg" width="450" height="231" alt="ch_pic5" /> -</div> - -<h2 class="nobreak"><a id="reasons"></a>TEN REASONS FOR A<br />FLESHLESS DIET</h2> - -</div> - -<p class="center bold large"><i>by<br /> -A. W. TRUMAN, A.B., M.D.</i><br /> -Superintendent of Loma Linda Sanitarium, Loma<br /> -Linda, California; Professor of Neurology, Loma<br /> -Linda College</p> - - -<hr class="style1" /> -<p class="center bold large"><i>1. The Strength Delusion</i></p> - -<p>Every movement we make, every thought we think, -and every heart throb, involves waste and the expenditure -of energy. There is a constant breaking down of our -tissues; and the food ingested is the source of the material -for repair. By its oxidation, digestion, and assimilation, -energy is liberated for life's varied activities.</p> - -<p>The primary object of taking food is, in the words of -the wise man, "for strength, and not for drunkenness." -Any one who makes the pleasure of eating the chief -requisite will some day find, by a disordered stomach and -a clogged liver, that eating has ceased to be a pleasure.</p> - -<p>The idea has long been current that superior qualities -of body and mind come from eating flesh food; but<span class="pagenum"><a name="Page_54" id="Page_54">Pg 54</a></span> -the verdict of science, after long observation and careful -investigation and various experiments, is rapidly reversing -this opinion.</p> - -<p>The experiments of Prof. Russell H. Chittenden, -president of the American Physiological Society, and director -of the Sheffield Scientific School at Yale, are convincing. -His elaborate investigations, extending over long -periods of time, prove that persons of widely varying -habits of life, temperament, occupation, and constitution, -can maintain and even heighten their mental and physical -vigor while subsisting upon a diet containing but one half -the usual amount of protein, and in which the flesh is -reduced to a minimum or is entirely absent.</p> - -<p>The subjects of the first experiment were three physicians, -three professors, and a clerk,—men of sedentary -and chiefly of mental occupation. For a period of six -months, they were required to reduce the amount of meat -and other protein food about one half. "Their weight -remained stationary; but they improved in general health, -and experienced a quite remarkable increase of mental -clearness and energy."</p> - -<p class="center"><i>Chittenden's Researches</i></p> - -<p>For his next experiment, Professor Chittenden used -a detachment of twenty soldiers from the hospital corps -of the United States army, "representing a great variety -of types of different ages, nationality, temperament, and -degrees of intelligence." For a period of six months, -these men lived upon a ration in which the proteid was -reduced to one third the usual amount, and the flesh to -five sixths of an ounce daily. There was a slight gain in -weight, "the general health was well maintained, and -with suggestions of improvement that are frequently so -marked as to challenge attention." "Most conspicuous, -however," remarks Professor Chittenden, "was the effect<span class="pagenum"><a name="Page_55" id="Page_55">Pg 55</a></span> -observed on the muscular strength of the various subjects.... -Without exception, we note a phenomenal gain in -strength which demands explanation." There was an -average gain in strength for each subject of about fifty -per cent.</p> - -<p>For the third experiment, Professor Chittenden secured -as subjects a group of eight leading athletes of -Yale, all in training trim. For five months, they subsisted -upon a diet comprising from one half to one third -the quantity of protein food they had been in the habit -of eating. "Gymnasium tests showed in every man a -truly remarkable gain in strength and endurance."</p> - -<p class="center"><i>Fisher's Experiments</i></p> - -<p>Dr. Irving Fisher, professor of political economy of -Yale University, concluded a series of experiments testing -the endurance of forty-nine persons, about thirty of -the number being flesh abstainers. The first endurance -test was that of "holding the arms horizontally." The -flesh eaters averaged ten minutes. The flesh abstainers -averaged forty-nine minutes. The longest time for a -flesh eater was twenty-two minutes. The maximum time -for a flesh abstainer was two hundred minutes. The -second endurance test was that of "deep knee bending." -The flesh eaters averaged three hundred eighty-three -times, the flesh abstainers eight hundred thirty-three -times. Professor Fisher explains the results on the basis -that "flesh foods contain in themselves fatigue poisons of -various kinds, which naturally aggravate the action of the -fatigue poisons produced in the body."</p> - -<p>Dr. J. Ioteyko, head of the laboratory at the University -of Brussels, compared the endurance of seventeen vegetarians -with that of twenty-five carnivores, students of -the University of Brussels. "Comparing the two sets of -subjects on the basis of mechanical work, it is found that<span class="pagenum"><a name="Page_56" id="Page_56">Pg 56</a></span> -the vegetarians surpassed the carnivores on the average -by fifty-three per cent."</p> - -<p>Professor Fisher remarks, "These investigations, with -those of Combe of Lausanne, Metchnikoff, and Tisier of -Paris, as well as Herter and others in the United States, -seem gradually to be demonstrating that the fancied -strength from meat is like the fancied strength from alcohol, -an illusion."</p> - -<p class="center"><i>Tests in Germany</i></p> - -<p>Professor Rubner, of Berlin, "one of the world's foremost -students of hygiene," read a paper before the recent -International Congress of Hygiene and Demography on -the "Nutrition of the People," in which he said: "It is -a fact that the diet of the well-to-do is not in itself physiologically -justified; it is not even healthful; for on account -of the false notions of the strengthening effect of meat, -too much meat is used by young and old, and this is -harmful."</p> - -<p>In the long distance races in Germany, the flesh abstainers -have invariably been easy victors. Upon this -point, Professor Von Norden, in his monumental work on -"Metabolism and Practical Medicine," says: "In Germany -at least, in these competitive races, the vegetarian is ahead -of the meat eater. The non-vegetarian cannot compete -with the vegetarian in the matter of endurance in these -long distance walks. The vegetarian is ahead in the -matter of rapid pedestrian feats."</p> - -<p>A few years ago, a well-known athlete, Dr. Deighton, -walked from the southernmost point of England to the -northernmost point of Scotland, a distance of almost a -thousand miles, in twenty-four days and four hours. His -chief subsistence en route was a much advertised meat -juice. Mr. George Allen, who for a number of years had -subsisted upon a strict non-flesh diet, undertook the same<span class="pagenum"><a name="Page_57" id="Page_57">Pg 57</a></span> -task, which he accomplished in a little less than seventeen -days, that is, in seven days less time.</p> - -<p>As in the heat engine, energy for light, heat, or power -does not come from burning copper, lead, or iron filings, -but from carbonaceous materials, as coal, coke, fuel oils, -etc., so in the human body, energy for warmth and muscular -effort comes not from oxidizing the metal repair -foods, the proteins, but from those foods which are rich -in carbon, the starches and the sugars, called the carbohydrates.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>2. Flesh Food a Stimulant</i></p> - -<p>Whence then come these "illusions," these "false notions -of the strengthening effect of meat"? They come -from the fact that foods of this class are stimulating. A -stimulant is a counterfeit for strength. It is a physical -deceiver. It makes a person believe he is strong because -he "feels" strong, when it is not true at all. That which -is interpreted as strength is only nervous excitement. A -stimulant never builds up; it only stirs up. While pretending -to contribute energy, it actually robs the body of -strength. The resort to stimulants to whip up the flagging -energies of the body is an effort to trick nature in playing -the game of life. It is like borrowing money. Some day -the principal must be returned with interest to a relentless -creditor.</p> - -<p>Beef tea contains less than one per cent nourishment, -but one can get the same kind of exhilaration from a cup -of beef tea as from a cup of brandy. This is due to the -drug effect of the beef tea, which is a solution of the waste -products, the poisonous extractives, of the meat. Every -animal organism is constantly throwing off these extractives, -such as urea, uric acid, creatinine, etc. The kidneys -have no other function than the removal of poisons. If -an animal is deprived of the use of its kidneys, it will die<span class="pagenum"><a name="Page_58" id="Page_58">Pg 58</a></span> -of self-poisoning in a few days. When an animal is -slaughtered and the blood ceases to circulate, this stream -of urinary products on its way to the kidneys for excretion -stops in the tissues, and is devoured by the consumer -with the flesh.</p> - -<p>Friedenwald and Ruhrah, in their book "Diet in Health -and Disease," say: "The extractives are probably of no -value either as a source of energy or in the formation of -tissues. They act as stimulants and appetizers, and it has -been stated that the craving some individuals have for -meat is in reality a desire for the extractives."</p> - -<p>Armand Gautier, the eminent French dietitian, says on -this point, "Like the opium smoker, the individual who -accustoms himself to meat, feels that he misses it when he -does not take the usual excess."</p> - -<p>If the poisonous waste products be removed from meat, -it is insipid, and is no more stimulating than the same -amount of bread.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>3. Ptomaine Poisoning</i></p> - -<p>The seeds of death and decay are in every animal organism; -and just as soon as the heart ceases to throb, and -the arteries cease to pulsate, and the spark of life leaves -the animal, decomposition begins. These putrefactive -changes often result in the formation of violent poisons, -called ptomaines. The word "ptomaine" comes from a -Greek word meaning <i>carcass</i>, or <i>cadaver</i>; and the poisons -are variously called putrefactive alkaloid, animal alkaloid, -etc. The presence of fatal amounts of these poisons in -flesh may not be betrayed by any change in appearance, -odor, or taste. The common practice of keeping meat until -it becomes tender, or "ripens," is simply waiting for decomposition -to advance until the meat fiber is softened -by the process of decay. Canned meats are especially -liable to contain the poisonous ptomaine.</p> - -<p><span class="pagenum"><a name="Page_59" id="Page_59">Pg 59</a></span></p> - - -<hr class="style1" /> -<p class="center bold large"><i>4. Unbalances the Diet</i></p> - -<p>It is of primary importance that one should guard -against consuming excessive quantities of any kind of -food material, but there is a difference. Should we take -an excess of starches or sugars, provision has been made -for storing a certain amount in the form of fat, or as -glycogen in the liver and the muscles; but no provision -is found for storing an excess of protein. An excess of -this food element is of particular injury to the body. -The extensive experiments of Professors Chittenden, -Fisher, and other scientific workers, have shown that for -efficient nutrition, we require that only one tenth of the -daily intake of food should be of the structure-building, -tissue-repairing protein. In the laboratory of nature, -the food elements have been so combined by the plants, -that the protein element is very low; and thus a diet -selected from the natural products of the earth is not -only free from uric acid and other waste products, but is -already balanced. The addition of flesh food—which -does not contain any starch—to the menu, at once raises -the protein constituent too high.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>5. Bright's Disease and High Blood Pressure</i></p> - -<p>The waste products in the blood arising from excess -of protein are a leading cause of Bright's disease, auto-intoxication, -arteriosclerosis, and high blood pressure. -These maladies are often associated in the same individual, -and frequently have a common origin. Sir William -Osler, in his "Principle and Practice of Medicine," writes: -"I am more and more impressed with the part played -by overeating in inducing arteriosclerosis." "There are -many cases in which there is no other factor." Dr. -Alexander Haig, of London, states that uric acid makes -the blood "collaemic" or viscous, and then the heart has -difficulty to pump it through the capillaries. Hence the<span class="pagenum"><a name="Page_60" id="Page_60">Pg 60</a></span> -blood pressure increases. Isaac Ott, in his textbook on -physiology, says on this point, "Burton-Opitz has shown -that hunger reduces viscosity, and meat diet raises it to -a great height, whilst carbohydrates and fat diet give -average values to it."</p> - -<p>In the colon, flesh foods rapidly undergo decomposition, -giving rise to numerous poisons, which are absorbed -into the blood, and are toxic to the nervous system, -and cast an additional burden upon the liver and the -kidneys. These are a sort of dietetic clinkers, which -throw nature's delicate machinery out of adjustment, and -produce various symptoms of auto-intoxication. Bouchard -found that the fecal and urinary excrement of -carnivorous animals is twice as poisonous when injected -into rabbits as that from a herbivorous animal. The -former also emits a strong odor, and the fecal discharges -are offensively repulsive. Dr. Haig, before quoted, also -asserts that "Bright's disease is the result of our meat-eating -and tea-drinking habits; and as these habits are -common, so also is the disease."</p> - - -<hr class="style1" /> -<p class="center bold large"><i>6. Tuberculosis, Ulcer, Cancer, and Appendicitis</i></p> - -<p>While it is true that tuberculosis is more frequently -contracted through the use of tuberculous milk than from -tuberculous meat, the latter source of infection cannot -be ignored. Numerous cases of tuberculosis have been -reported where the infection could be directly traced to -the flesh of tuberculous animals.</p> - -<p>Dr. E. C. Shroeder, of the Bureau of Animal Industry -of the United States Department of Agriculture, says: -"That ten per cent of the dairy cattle in the United States -are affected with tuberculosis impresses me as a very -conservative estimate. In New York State, about thirty-three -per cent of all cattle tested were found to be tuberculous." -Dr. Julius Rosenberg, of New York City, writes:<span class="pagenum"><a name="Page_61" id="Page_61">Pg 61</a></span> -"Cattle tuberculosis is rapidly increasing. There is -scarcely a dairy herd without a number of infected animals. -It is an ever growing menace. The health department -of Boston estimates the percentage of tuberculous -animals producing the city's milk supply to be from -twenty to twenty-five per cent. Conservative estimate -places the number of cows dying yearly from tuberculosis -at one million, were they permitted to die a natural -death; but they are killed before drawing the last gasp, -and served as prime beef." In one year in the United -States, the entire carcasses of thirty-five thousand one -hundred three cattle were condemned because of generalized -tuberculosis. In the same year, a portion of the -carcass of ninety-nine thousand seven hundred thirty-nine -more were rejected because of local tuberculosis.</p> - -<p>Professor Ravenal, of the University of Wisconsin, -says that of the thirty-five million hogs killed for food -annually in the United States, seven million are found to -be infected with tuberculosis. Some one has said that -meat would sell for a dollar a pound if all the diseased -meat were eliminated.</p> - -<p>Ulcer of the stomach is one of our most common -diseases. Leading surgeons have shown that it is ten -times as frequent as was formerly supposed. It is clearly -of dietetic origin, and is usually associated with too high -consumption of protein, and especially of meat. Starches, -sugars, and fats are not digested in the stomach, and -require no acid. Proteins, on the other hand, are digested -within the stomach, and require for their digestion a high -percentage of hydrochloric acid. The excessive production -of acid within the stomach, stimulated by too much -protein, is probably the chief cause of the formation of -ulcers. In 1908, Dr. Fenton B. Turck, of Chicago, said -before the American Medical Association: "Ulcer of the -stomach is not found in those countries where the inhabitants<span class="pagenum"><a name="Page_62" id="Page_62">Pg 62</a></span> -eat rice. It is evidently a meat eater's disease. -The zone of ulcer is in the meat eater's zone."</p> - -<p>Cancer is a disease of modern civilization. It is the -one major unsolved problem in the field of medical science -to-day. From the <i>Journal of the American Medical Association</i> -of June 14, 1913, we quote: "That cancer has -increased in recent years is perhaps a commonplace, but -the extent of the increase is not generally realized. Under -existing conditions, one in seven women and one in eleven -men die of cancer." In the <i>Medical Record</i>, issue of May -15, 1915, Dr. W. G. Mayo is quoted as saying: "Cancer -of the stomach forms nearly one third of all cancers of -the human body.... Is it not possible that there is something -in the habits of civilized man, in the cooking or -other preparation of his food, which acts to produce the -precancerous condition?... Within the last one hundred -years, four times as much meat is taken as before that -time. If flesh foods are not fully broken up, decomposition -results, and active poisons are thrown into an organ -not intended for their reception, and which has not had -time to adapt itself to the new function."</p> - -<p>Dr. L. Duncan Bulkley, senior physician to the New -York Skin and Cancer Hospital, says on this point, "Analyzing -the various data obtained, we find that cancer has -increased in proportion to the consumption of four articles, -meat, coffee, tea, and alcohol."</p> - -<p>One is hardly up to date who does not present an -abdominal scar caused by an offending appendix. At the -fifteenth International Congress of Hygiene and Demography -held in Washington, D. C., Dr. Henning contributed -a paper dealing with "statistics upon the increase of appendicitis -and its causes." He said: "A meat diet is of -great influence in the development of appendicitis. This -diet leads to constipation. In most instances, too long -retention of intestinal contents in the cæcum causes slight<span class="pagenum"><a name="Page_63" id="Page_63">Pg 63</a></span> -inflammation in that region, the results of which are to -weaken the appendix, and to render it nonresistant -against later infection." When Dr. Lorenz, the celebrated -Vienna surgeon, was in the United States, he -called attention to the relatively greater prevalence of -appendicitis in this country as compared with Europe, -and attributed it to the greater consumption of cold -storage meats here, which he said rendered Americans -unduly septic, and especially prone to infection of the -appendix. Nicholas Senn was told by the hospital surgeons -in Africa that they had never seen a case of appendicitis -in a vegetable-eating African.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>7. Trichinæ and Tapeworms</i></p> - -<p>"A story is told of two of the most noted of Germans,—Bismarck, -the statesman, and Virchow, the scientist. -The latter had severely criticized the former in his -capacity as chancellor, and was challenged to fight a duel. -The man of science was found by Bismarck's seconds -in his laboratory, hard at work at experiments which had -for their object the discovery of a means of destroying -trichinæ, then making ravages among animals in Germany. -'Ah,' said the doctor, 'a challenge from Prince -Bismarck, eh? Well, well, as I am the challenged party, -I suppose I have the choice of weapons. Here they are.' -He held up two large sausages, which appeared to be -exactly alike. 'One of these sausages,' he said, 'is filled -with trichinæ. It is deadly. The other is perfectly wholesome. -Externally, they can't be told apart. Let his -excellency do me the honor to choose whichever of these -he wishes and eat it, and I will eat the other.' No duel -was fought, and no one accused Virchow of cowardice."</p> - -<p>The trichina is a small, wormlike parasite found in -the flesh of "measly pork," which, when eaten, burrows -in the muscles of the human, producing an extremely<span class="pagenum"><a name="Page_64" id="Page_64">Pg 64</a></span> -painful and often fatal affection. About two per cent -of hogs, it is estimated, harbor this parasite.</p> - -<p>Practically speaking, the human being becomes the -host of a tapeworm only by eating underdone flesh containing -the larvæ of the parasite. (Thoroughly boiled or -fried tapeworm is a harmless diet.) The ox, the hog, -and the fish frequently harbor the larvæ of tapeworms.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>8. Poor Economy</i></p> - -<p>In these days of increased destruction and decreased -production of human foods, it is of great importance to -know how to secure a maximum amount of nutrition from -a minimum expenditure of money. The world is facing -a food shortage that in some places has assumed the -proportion of the gaunt specter of famine. In view of -this fact, it is well to remember that flesh is the most -costly source of food. Sixty-two per cent of the best -beefsteak is water. Flesh foods contain but twenty-five -per cent nourishment, and seventy-five per cent waste -matter. The grains contain seventy-five per cent nourishment, -and but twenty-five per cent waste. Now it -does not require a knowledge of higher mathematics to -determine that since ten pounds of grain, when fed to -an animal, make but one pound of flesh, the latter becomes -a very costly source of our food supply.</p> - - -<p><i>9. The Testimony of Anatomy and Physiology</i></p> - -<p>Even a kindergarten study of the structure of the -human body reveals the fact that man was not intended -to be a carnivorous, a herbivorous, or an omnivorous -animal, but rather a frugivorous creature. He does not -possess the rough, raspy tongue of the cat family, the -long, pointed canine teeth of the lion, the sharp claws of -the tiger, or the talons and hooked beak of the eagle. -In the carnivora, the alimentary canal is very short,<span class="pagenum"><a name="Page_65" id="Page_65">Pg 65</a></span> -being only three times the length of the body. In herbivora, -as the sheep, it is thirty times the length of the -body. In frugivora, such as apes, monkeys, and man, it -is twelve times the body length. Baron Cuvier, a famous -anatomist, writes, "The natural food of man, judging -from his structure, appears to consist principally of the -fruits, roots, and other succulent parts of vegetables."</p> - - -<hr class="style1" /> -<p class="center bold large"><i>10. Flesh and Morals</i></p> - -<p>The menu provided for man in the beginning did not -include animal food. Not until one thousand six hundred -fifty-six years of human history had passed was man -permitted to eat flesh, and then only after every green -thing had been destroyed by the Deluge. What we eat -exercises a profound influence upon what we are, how -we think, and how we feel. Let us divide the animal -kingdom on the basis of diet and disposition. On the one -hand, we have the lion, the tiger, the wolf, the bear, the -leopard, the panther, etc.; all these are vicious, snarly, -crabbed, ferocious beasts. What comprises their diet? -We call them "beasts of prey." They feast upon the -bloody, quivering flesh of their victims. On the other -hand, we might mention the horse, the ox, the deer, the -sheep, the elephant. Think of their dispositions, calm, -quiet, pacific, easily domesticated. May it not be that -their diet of cereals and herbs contributes to their peaceful -temperament?</p> - -<p>Dr. Curtis, the eminent physician to Mr. Garfield, -said, "What parent is there who has not viewed with -alarm how old Adam enters into the baby along with the -first spoonful of chopped beef!" Gautier said, on this -point: "The vegetarian régime, modified by the addition -of milk, of fat of butter, of eggs, has great advantage. -It adds to the alkalinity of the blood, accelerates oxidation, -diminishes organic wastes and toxins. It exposes<span class="pagenum"><a name="Page_66" id="Page_66">Pg 66</a></span> -one much less likely than the ordinary régime to skin -maladies, to arthritis, to congestions of internal organs. -This régime tends to make us pacific beings, and not aggressive -and violent."</p> - -<p>To these we may add the testimony of Holy Writ, -"Be not among winebibbers; among riotous eaters of -flesh."</p> - -<hr /> - - - - -<div class="chapter"> - -<h2 class="nobreak"><a id="physical"></a>Physical Benefits of Joy</h2> - -</div> - -<blockquote> -<div class="p1"> - <img class="drop-cap" src="images/i_066a.jpg" width="100" height="130" alt="T" /></div> -<p class="in0 drop-cap"><span class="smcap">The</span> emotion of joy finds physiologic manifestations -exactly opposite to those of sorrow -and grief. There is increase of function in -the muscles, and expansion of the blood vessels. -As a result of increased muscular activity, -the joyful person feels light and springy. Children, -when joyful, dance and skip and clap their hands. The -expansion of the blood vessels brings the "flush of joy." -This increase in the circulation causes increased secretion -of the digestive juices, with increased appetite, and increased -power of digestion and absorption. This means -increased nourishment. "Laugh and grow fat" has a physiologic -basis. Fat people are not good-natured because they -are fat, but they are fat because they are good-natured.</p> - -<div class="figright"> - <img src="images/i_066b.jpg" width="93" height="175" alt="decor" /> -</div> - -<p>Laughter has a wonderfully beneficial -influence on bodily functions—a fact recognized -centuries ago when the wise man -said, "A merry heart doeth good like a -medicine." Laughter is a potent stimulant -to all the helpful bodily functions. It -hastens digestion, stimulates circulatory -reaction, promotes tissue changes, enhances -glandular activity, facilitates elimination, -and altogether radiates a most -beneficent influence throughout the body. -Laugh, and the whole body laughs, and -counts its work a pleasure.—<i>Dr. George -A. Thomason.</i></p> -</blockquote> - -<hr /> - - - - -<div class="chapter"> - -<p><span class="pagenum"><a name="Page_67" id="Page_67">Pg 67</a></span></p> - -<div class="figcenter"> - <img src="images/i_067.jpg" width="450" height="230" alt="ch_pic6" /> -</div> - -<h2 class="nobreak"><a id="stimulants"></a>STIMULANTS <i>and</i><br />CONDIMENTS</h2> - -</div> - -<p class="center bold large"><i>by<br /> -ARTHUR N. DONALDSON, A.B., M.D.</i><br /> -of the Faculty of the College of Medical<br /> -Evangelists, Loma Linda, California</p> - -<p>The Creator intended that the process of eating -should be enjoyed. He has gathered the tasteless, insipid -food elements together, and mixing in mineral and -organic accessories, has produced for the tickling of our -palates all the numberless flavors that the combined action -of those highly specialized organs of taste and smell -have enabled us to enjoy. The tasteless starch is bound -up in the palatable potato; the insipid protein, in the pea, -the lentil, and the bean; the rather nauseating fat, in -the plump, appetizing olive. To the child not yet educated -to the perverted demands of his father's palate, the -thought, taste, and smell of these aromatic and savory -substances produces a desire to eat. By the time he is -twenty, he will not be satisfied with the natural flavor -of his food. The cook must pepper or ginger it up, and<span class="pagenum"><a name="Page_68" id="Page_68">Pg 68</a></span> -he must further mustard or Worcestershire it to get it -down. His soups are hot, and his salads are hotter. The -palatable pleasure in a meal of his childhood is a lost -asset. What has brought about this change in the appetite -of man?</p> - -<p>We all know, from experience, that we handle our -food better if we relish it. This is due largely to the -fact that the taste organs telegraph ahead to the stomach -to prepare for work. The stomach responds by pouring -out some digestive juices, and is consequently all ready -to begin business the instant the tourist arrives. But -when the food is bolted, there is a failure on the part of -the taste nerves to telegraph ahead, unless they are stimulated -more intensely by the addition of some readily diffusible -sapid substance. Are we thus fooling nature?—We -are not. Primarily, this unnatural stimulation leads -to the most prevalent American dietetic sin; namely, -overeating. We do not know when we have had enough. -Dr. Wiggers, of Cornell University, has shown that overeating -results in the surcharging of the blood stream with -elements of digestion; and this, through the operation of -physical laws, ultimately leads to arteriosclerosis and its -chain of disasters. Secondly, with this unnatural stimulation -of the taste nerves, the telegraphic messages to the -stomach and the intestine are unreliable. Normally the -tract is informed as to the nature of the food about to -come, and is thus enabled to pour out a specific juice for -a specific kind of food. Obviously this specificity which -characterizes all normal processes is broken down, and -the digestive function is placed under a handicap, when -we cover up the natural taste with condiments.</p> - -<p>The idea that condiments and stimulants act favorably -in directly stimulating the production of gastric juice and -in increasing gastric motor activity, and thus facilitating -the digestive process, is a delusion. Professor Carlson,<span class="pagenum"><a name="Page_69" id="Page_69">Pg 69</a></span> -of Chicago University, has shown that these so-called -stomachics and appetizers will have done their bit ere -they enter the misunderstood stomach. And, our savory -sauces and peppers being irritants in the mouth, they are -no less irritants to the lining membrane of the stomach. -They are always taboo in mild dyspeptic disorders, yet -we think them just the appetizers for the run down nervous -individual who never enjoys the pangs of hunger. -Rather, he should be advised to oxygenate his impoverished -blood by a brisk walk, to stir up his eliminative organs -by vigorous exercise and the ingestion of water; for -these bring no gastric catarrh, no sluggish liver.</p> - -<p>It is recognized by every writer on dietetics, that condiments -are irritating to the organs of elimination. The -kidneys suffer, the ureters suffer, the bladder suffers, -and the urethra suffers. We are very quick to stop the -use of these substances when the kidneys give evidence -of disease, and we will with alacrity drop the hot stuff -from our dietary when the bladder and the urethra are -inflamed. We do not like the smarting, burning pain -produced by their presence. If they are detrimental during -disease processes, they are just as detrimental in -health. The long continued use of minute quantities of -an irritant will incontrovertibly give ultimate evidence -of its harmful nature, and we may expect such pathology -as congestion of the liver, catarrh of the alimentary -tract, hemorrhoids, nephritis, and general nutritive disturbances -to be the possible heritage of our stimulating -diet.</p> - -<p>It is an interesting scientific fact that the highly soluble -substances which are used as foods or food accessories -are always irritating to the living membranes, particularly -to the mucous membranes of the digestive organs -with which they come in contact in the process of -digestion, whether these membranes are healthy or diseased.<span class="pagenum"><a name="Page_70" id="Page_70">Pg 70</a></span> -Among such substances, we may mention sugar -and salt.</p> - -<p>Sugar and salt are excellent examples of the sapid, -readily diffusible condiment so essential to our table, yet -so invariably used to excess. We need about two teaspoonfuls -of common salt a day—especially those who -enjoy the vegetarian diet. Most vegetables are rich in -potassium. This inorganic substance combines with sodium -chloride, and is eliminated from the body. Consequently, -the greater the amount of potassium in our food, -the greater will be the loss of sodium chloride from the -blood and the tissues, where it is an essential element, -with the resultant need of an increased supply in our -diet. Where there is an insufficient use of salt, there is -a manifest disinclination to partake of the large variety -of earth's products rich in potassium. But we are accustomed -to the use of far more salt with our food than is -necessary; and in excess, it is positively harmful, and the -results of its use are serious.</p> - -<p>Sugar is a pure carbohydrate; yet, by reason of its -nature and use, it must be classed as a condiment. It, -too, when used freely, brings on gastrointestinal catarrh -through its direct irritant action, and affords unexcelled -media for the growth of intestinal flora.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>Stimulants</i></p> - -<p>There are practically four strong stimulants to which -civilized people are addicted; namely, alcohol, tobacco, -tea, and coffee. Of the action of all, it may be said that -the fatigue of nerve and brain is soothed by a spur. That -is the work of a stimulant,—to goad the worn system to -added effort, to produce an abnormal, false energy. Thus -the individual is led on to a state of actual exhaustion -without a warning note from his fatigued system. His -energy is actually dissipated rather than increased. The<span class="pagenum"><a name="Page_71" id="Page_71">Pg 71</a></span> -results are shown in his heart, his nervous system, and -his eliminative organs. Admiral Peary, speaking of the -use of coffee in the rations of polar explorers, states that -with the added effect of intense cold, it so stimulates -the nerves as to cause the men to exhaust themselves, -and soon wear out, by doing more than they can endure.</p> - -<p>The actual extent of injury from the moderate use -of tea and coffee has not been scientifically determined. -The difficulty is, as Irving Fisher states it, "Sensitive -people do not keep moderate." A little unnatural stimulation -calls for a little more, and the tendency is to create -a demand for something stronger. Fisher has truthfully -declared that to abstain is much easier than to be -moderate.</p> - -<p>The claim that alcoholic beverages give added strength -is a fallacy. The narcotic action of alcohol benumbs the -sense of fatigue. From reliable clinical and laboratory -findings, we are warranted in asserting with authority -that alcohol lowers the power of all mental processes. -The muscular efficiency is reduced. The ability of the -body to protect itself against disease is undermined. The -policemen of the body—the white corpuscles—are rendered -more or less inactive—paralyzed; and the formation -of other resistive elements of the blood is restricted. -In other words, vital resistance is below par. Alcohol -is furthermore a heart and circulatory depressant, and -is no longer used by competent physicians as a circulatory -stimulant. In short, it lowers mental and physical efficiency, -and of course will naturally give its stamp to the -unfortunate offspring.</p> - -<p>Tobacco, too, blunts the edge of fatigue and worry. -But its effect is transient, and the stimulation is followed -by depression, which of course calls for more of the stimulant. -Statistics tell us that where the weed is prohibited, -efficiency is increased, and morale is improved.</p> - -<p><span class="pagenum"><a name="Page_72" id="Page_72">Pg 72</a></span></p> - -<p>Among the serious consequences of smoking, we find -cancer of lip, tongue, and mouth, and serious cardiovascular -changes. In a series of one hundred cases of cancer -of the tongue and mouth, Dr. Abbe, of New York, found -that ninety were inveterate users of tobacco; and he gives -the stimulant the credit of being the ætiological factor in -a high percentage of all malignant growths in this region. -Tobacco not only directly affects the heart muscle, but -its nicotine, through stimulation of the suprarenal gland, -causes the production and throwing into the blood of an -excessive amount of adrenalin, which brings about a tremendous -rise in blood pressure, and of course an increase -in the burden that the heart must carry. The ultimate result -is arteriosclerosis, tobacco heart, nephritis, and very -possibly a closing of the scene with a paralytic stroke.</p> - -<p>Professor Fisher very aptly appeals against the introduction -of more poisons into a system already burdened -with poisons of its own elaboration.</p> - -<p>We are not at liberty to ignore nature and her laws. -Our bodies are not our own. When the Creator has -opened to us of heaven's abundance for the sustenance of -life, and has given us a dietary that answers every need -of palate and body, we are palpably in error before our -Maker when we question His wisdom, and take into our -systems those substances which we know to be destructive -to mind, soul, and body.</p> - - -<hr class="style1" /> - -<blockquote> -<p class="drop"><span class="uppercase">Our</span> country, however, is blessed with an abundance of foodstuffs; and -if our people will economize in their use of food, providently confining -themselves to the quantities required for the maintenance of health and -strength, if they will eliminate waste, and if they will make use of those -commodities of which we have a surplus, and thus free for export a larger -proportion of those required by the world now dependent on us, we shall -not only be able to accomplish our obligations to them, but we shall obtain -and establish reasonable prices at home.—<i>Woodrow Wilson.</i></p> -</blockquote> - -<hr /> - - - - -<div class="chapter"> - -<p><span class="pagenum"><a name="Page_73" id="Page_73">Pg 73</a></span></p> - -<div class="figcenter"> - <img src="images/i_073.jpg" width="450" height="244" alt="ch_pic7" /> -</div> - -<h2 class="nobreak"><a id="simple"></a>SIMPLE MENUS <i>and</i> RECIPES</h2> - -</div> - -<p class="center bold large"><i>by<br /> -Mr. H. S. ANDERSON</i><br /> -Food Specialist, College of Medical Evangelists and<br /> -Loma Linda Sanitarium</p> - -<p>The art of planning and combining the food for a meal -is of no small importance to the housewife or the cook. -The very best foods may be served in such combinations -as to bring distress to the digestive organs, and produce -weakness instead of strength.</p> - -<p>Because human beings differ so much, and their needs -are so varied, it is impossible to lay down any set of rules -on diet alike for all. There are general principles, however, -by which all may be guided, and which, if heeded, -can accomplish more for the individual or the family, in -maintaining health, than all doctors' prescriptions. This -is made plain by the fact that it is better to know how to -keep well than how to cure disease.</p> - -<p>It is therefore of great importance for those who have -the responsibility of planning for the table, to have a -working knowledge of the principles which guide in making -out a balanced menu.</p> - -<p><span class="pagenum"><a name="Page_74" id="Page_74">Pg 74</a></span></p> - -<p>In the planning of a meal, careful study should be -given to the combination of foods. On the one hand, only -such foods as digest well together should be used at one -meal. On the other hand, foods should be chosen that -will supply all the needed elements in about the right proportion.</p> - -<p>Because of the woody substances found in vegetables, -especially the coarse or fibrous vegetables, such as carrots, -beets, turnips, cabbage, potatoes, and others, they digest -slowly, and consequently remain a long time in the stomach -before they are broken sufficiently for intestinal digestion. -Fruits remain in the stomach a short time, and, owing to -the large amount of saccharine matter they contain, are -apt to ferment if retained too long.</p> - -<p>Fruit and vegetables therefore should not be eaten at -the same meal. This has special reference to the coarse -and underground vegetables; while the finer or fruity -vegetables, such as green peas, corn, squash, tomatoes, -etc., and some others which also ripen in the sun, may be -used with almost any food.</p> - -<p>A safe rule in planning a meal, is to be sure that the -<i>soup</i>, the <i>relishes</i> (greens, salads, etc.), and the <i>dessert</i>, -if used, combine well together, as these are so generally -used by nearly all classes of people when placed on the -menu. Then if fruit is used, in salad, or as dessert, there -should be on the menu at least one of the finer vegetables, -such as tomatoes, corn, or the like, which can be eaten -with the fruit; and if the meal is planned without fruit, -any of the coarser vegetables may be used as desired.</p> - -<p>A large variety should not be planned for any one -meal. It is a great additional expense; and besides, when -several articles are taken at one meal, fermentation is -likely to occur and the system will not be so well nourished. -Recent research work has shown that the digestive -juices vary both in kind and in quantity with different<span class="pagenum"><a name="Page_75" id="Page_75">Pg 75</a></span> -kinds of food eaten. This may explain why many -persons cannot digest complex mixtures and extensive -variety, and is a mighty argument for simplicity at meal-time.</p> - -<p>A select variety, of only a few kinds of food, at any -one meal, with diversity in the meals from day to day, -will prove advantageous to the individual and the family, -both from the standpoint of economy, and from the health -point of view.</p> - -<p>An excess of milk and sugar taken together clogs the -system, and should be avoided. Fats are more digestible -cold than hot, because hot fat tends to coat and intimately -penetrate the food with which it is cooked. This is especially -true of fried foods, part of the food being surrounded -with a layer of fat, keeping the digestive juices -from acting on the other food elements. When subjected -to a high temperature, fats decompose, and the resulting -acids are very irritating to the mucous membranes of -the stomach and the intestines.</p> - -<p>The following combinations of food digest well together:</p> - -<ul class="index"> -<li class="isub2">Grains, fruits, and nuts</li> -<li class="isub2">Grains with milk</li> -<li class="isub2">Grains with eggs</li> -<li class="isub2">Grains, vegetables, and nuts</li> -</ul> - -<p>Foods that do not digest well together are:</p> - -<ul class="index"> -<li class="isub2">Milk and sugar taken together, in large quantities</li> -<li class="isub2">Fruit and vegetables</li> -<li class="isub2">Foods cooked in fats</li> -</ul> - -<p>A balanced dietary is one that supplies in about the -right proportion all the kinds of food required to nourish -the body. From the earliest impressions of childhood, -many persons have received the idea that the most important -article of diet is animal flesh. In most cases, this -idea has been accepted without question or thought, and -probably has never been challenged. A careful study of<span class="pagenum"><a name="Page_76" id="Page_76">Pg 76</a></span> -the subject, however, will show that with the use of meat, -there is great danger of an excess of protein above the -minimum requirements, there being thus placed upon the -liver and the kidneys an amount of work which should -not be imposed on these vitally important organs.</p> - -<p>To combine foods in such a way as to supply all the -needed elements, we should choose something from each -of the different classes of food elements. There should -also be among these such as supply sufficient cellulose and -mineral. To illustrate this point, a few menus will be -given that are extremely unbalanced, or one-sided, that -we may understand more forcibly, by contrast, what a -good meal is:</p> - -<table summary="unbalanced"> - <tr> - <td class="tdl2" colspan="3"> </td></tr> - <tr> - <td class="tdl2">1. Soy bean soup</td> - <td class="tdc">\</td> - <td class="tdr2"> </td></tr> - <tr> - <td class="tdl2"> Lentil patties</td> - <td class="tdc">| /</td> - <td class="tdr2">Too much building food</td></tr> - <tr> - <td class="tdl2"> Cottage cheese</td> - <td class="tdc">| |</td> - <td class="tdr2">Too concentrated</td></tr> - <tr> - <td class="tdl2"> Custard pie</td> - <td class="tdc">| \</td> - <td class="tdr2">Too little bulk</td></tr> - <tr> - <td class="tdl2"> Milk</td> - <td class="tdc">/</td> - <td class="tdr2"> </td></tr> - <tr> - <td class="tdl2" colspan="3"> </td></tr> - <tr> - <td class="tdl2">2. White rice</td> - <td class="tdc">\</td> - <td class="tdr2"> </td></tr> - <tr> - <td class="tdl2"> Mashed potato</td> - <td class="tdc">| /</td> - <td class="tdr2"> </td></tr> - <tr> - <td class="tdl2"> Spaghetti</td> - <td class="tdc">| |</td> - <td class="tdr2">Too much fuel food</td></tr> - <tr> - <td class="tdl2"> White crackers</td> - <td class="tdc">| |</td> - <td class="tdr2">Too little bulk and mineral</td></tr> - <tr> - <td class="tdl2"> Butter</td> - <td class="tdc">| \</td> - <td class="tdr2">Lacks building food (protein)</td></tr> - <tr> - <td class="tdl2"> Cake</td> - <td class="tdc">/</td> - <td class="tdr2"> </td></tr> - <tr> - <td class="tdl2" colspan="3"> </td></tr> - <tr> - <td class="tdl2">3. Vegetable soup</td> - <td class="tdc">\</td> - <td class="tdr2"> </td></tr> - <tr> - <td class="tdl2"> Wax beans</td> - <td class="tdc">| /</td> - <td class="tdr2">Too little building food</td></tr> - <tr> - <td class="tdl2"> Lettuce</td> - <td class="tdc">| |</td> - <td class="tdr2">Too little fuel food</td></tr> - <tr> - <td class="tdl2"> Stewed beets</td> - <td class="tdc">| |</td> - <td class="tdr2">Too bulky</td></tr> - <tr> - <td class="tdl2"> Bran biscuit</td> - <td class="tdc">| |</td> - <td class="tdr2">Lacking in nourishment</td></tr> - <tr> - <td class="tdl2"> Strawberries</td> - <td class="tdc">/ \</td> - <td class="tdr2">Bad combination</td></tr> -</table> - -<p>In order to make a balanced meal out of the above -foods, it would be necessary to choose something from -each of these unbalanced meals, and it would not be necessary -to choose a large variety in order to supply the needs -of the body. Upon examination, we find that bread (entire -wheat) possesses properties which so nearly represent -the constituent parts of the body as to make such -bread ideal for the building up and keeping in repair of<span class="pagenum"><a name="Page_77" id="Page_77">Pg 77</a></span> -the human body. In the matter of building food (protein), -bread contains about ten per cent, or about the -recognized dietary requirement.</p> - -<p>Bread is an exceedingly digestible food; and experiments -taken as a whole show nearly ninety-eight per cent -of the starch, or carbohydrate nutrients, and about -eighty-eight per cent of the gluten, or protein constituents, -assimilated by the body. See Snyder's "Human -Foods," page 179; also table, page 23.</p> - -<p>Many other grains, such as corn, oats, rye, barley, and -rice, all contain heat- and energy-producing substances -and tissue-forming elements in about the right proportion -to meet the needs of the body. Exception is made of -rice, which is slightly deficient in protein.</p> - -<p>Bread of some kind, therefore, is the "backbone" of -the meal. Around it are grouped the various fruits and -vegetables for change and variety, alternating with one -of the more solid foods, rich in protein, such as cottage -cheese, eggs, nuts, or any of the various legumes, as peas, -beans, lentils, etc. Of all the legumes, the soy bean takes -the lead for building food, containing nearly twice the -per cent of protein found in round steak. These more -hearty foods should be used with discretion, especially -during the summer months, when well baked breads, -fruits, and green garden products constitute the ideal diet.</p> - -<p>Potatoes, which are mostly starch, and eggs, which are -largely albumen and fat, may be combined in such a way -as to furnish all the needed elements in the right proportion. -As rice is nearly all starch, and beans are rich in -protein, these make an excellent combination. Nuts, rich -in proteins and fats, and fruits, containing sugars and -acids, also make an ideal combination. To a meal composed -largely of rice and potatoes, which are deficient in -fats, there may be added a little cream, a few ripe olives, -a few nuts, or an egg, to give a well balanced ration.</p> - -<p><span class="pagenum"><a name="Page_78" id="Page_78">Pg 78</a></span></p> - -<p>The custom of eating a light lunch at noon, and reserving -the heaviest meal for the close of the day, while actuated -to a great extent by seeming necessities, or convenience, -is not, as a rule, found a benefit to health. As -a result of a hearty meal at night, the digestive process -is continued through the sleeping hours; and though the -stomach works constantly, its work is not properly accomplished. -The sleep is often disturbed by unpleasant -dreams; and in the morning, the person awakes unrefreshed, -and with little relish for breakfast.</p> - -<p>The practice of eating but two meals a day is generally -found a benefit to health; yet under some circumstances, -persons may require a third meal. This should, -however, if taken at all, be very light, and of foods very -easily digested, so that when we lie down to rest, the -stomach may have its work all done, and it, as well as the -other organs of the body, may enjoy rest.</p> - -<p>In the following menus, some allowance is made for -variety. Some persons will not require everything named -on the menu; and each person will choose such things, -and in such amounts, as experience and sound judgment -prove to be best suited to his own necessities.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>MENUS FOR ONE WEEK</i></p> - -<ul class="index"> -<li class="isub1">SUNDAY</li> -<li class="isub1"> </li> -<li class="isub1"><i>Breakfast</i></li> -<li class="isub1"> STEAMED NATURAL RICE CREAM PEAS ON TOAST</li> -<li class="isub1">STRAWBERRIES CORN BREAD MILK VEGETABLE BUTTER</li> -<li class="isub1"> </li> -<li class="isub1"><i>Dinner</i></li> -<li class="isub1"> ENTIRE WHEAT BREAD BEANS WITH NOODLES</li> -<li class="isub1">LETTUCE CORN ON COB CLUSTER RAISINS BUTTER</li> -<li class="isub1"> </li> -<li class="isub1"><i>Luncheon</i></li> -<li class="isub1">CREAMED RICE CORN MEAL CRISPS ZWIEBACK</li> -<li class="isub1"> PEACH SAUCE CEREAL COFFEE</li> -<li class="isub1"> </li> -</ul> - -<p><span class="pagenum"><a name="Page_79" id="Page_79">Pg 79</a></span></p> - -<p><i>Steamed Rice.</i>—Wash one cup of natural brown rice, and -put to cook in three cups of boiling water. Let boil gently -until the water is absorbed and the rice looks dry; then set -on the edge of the stove, well covered, to steam for fifteen -minutes.</p> - -<p><i>Cream Peas on Toast.</i>—One cup drained green peas, one -third cup water, three tablespoonfuls rich cream, salt. Bring -the water and the peas to a boil, mash through a colander to -remove the hulls, and season with cream and salt. Dip a -slice of zwieback into hot milk to soften, lay on a platter, cover -with a spoonful of the cream of peas, and serve.</p> - -<p><i>Corn Bread.</i>—One and one third cups corn meal, two tablespoonfuls -whole wheat flour, two and one half tablespoonfuls -vegetable butter, two tablespoonfuls brown sugar, one and one -fourth teaspoonfuls salt, one and one third cups boiling water, -two eggs. Mix all the dry ingredients in a bowl. Add the -butter, and pour on the boiling water in a <i>slow</i> stream, stirring -while it is being poured in. Add two or three tablespoonfuls -of cold water if needed to make a medium batter. Separate the -eggs, and beat the whites stiff. Beat the yolks, and fold them -into the whites. Add the corn mixture, and mix, using the -folding motion. Pour into an oiled shallow baking pan, and -bake in a quick oven.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>Butter Substitutes</i></p> - -<p>Owing to the great increase in disease among animals, and -along with this, the advance in prices of nearly all foodstuffs, -a desire has been created for some substitute for dairy butter, -which would prove both wholesome and appetizing. The following -butter substitutes are now used to some extent both -for cooking and for table use, and are easily prepared:</p> - -<p><i>Emulsified Vegetable Oil.</i>—Secure a high grade cottonseed, -corn, or peanut oil. Beat one egg slightly, then add the -oil in a very slow stream at first, beating continuously, and increase -as the egg takes up the oil. Add two teaspoonfuls -lemon juice, then more oil, until three cupfuls have been used, -and the mixture is smooth and thick. Salt to taste, put into -a well covered jar, and use the same as butter.</p> - -<p><i>Vegetable Butter.</i>—Take three cupfuls of any good coconut -product on the market, such as kokofat or kaola, or a -good brand of hydrogenated vegetable fat, as crisco.<a name="FNanchor_A_1" id="FNanchor_A_1"></a><a href="#Footnote_A_1" class="fnanchor">A</a> Add -the juice of half a lemon, salt to taste, and a few drops of -vegetable butter color. Mix with a spoon until the color of<span class="pagenum"><a name="Page_80" id="Page_80">Pg 80</a></span> -dairy butter. The juice from carrots, grated and pressed, -may be used instead of the lemon juice and the butter color -if desired.</p> - -<div class="footnote"> -<p><a name="Footnote_A_1" id="Footnote_A_1"></a><a href="#FNanchor_A_1"><span class="label">A</span></a> <span class="smcap">Note.</span>—The presence of a proprietary substance in a recipe must not be understood -as guarantee by the authors. We know very little regarding the manufacture -of the above named products; but we have reason to believe they are wholesome, -and contain no animal products.</p> -</div> - -<p>In harmony with the recent food pledge, saying, "Use no -butter in cooking," all the recipes in these menus are prepared -without the use of dairy butter. However, the same -recipes may be prepared with dairy butter instead of the -vegetable fats if so desired.</p> - -<p><i>Beans with Noodles.</i>—Wash one cup navy or Lima beans, -add three cups water and a little salt, and let boil gently until -tender. Beat one egg slightly, with two teaspoonfuls of water -or milk and a pinch of salt. Add one cup of pastry flour, or -enough to make a stiff dough. Knead well, and divide into -two pieces. Roll out into thin sheets about the thickness of -paper, having the dough well floured. Let dry a few minutes, -then cut into strips about two inches wide. Lay in tiers, and -shred very fine with a sharp knife. Drain the liquid from the -beans, add to it enough water to make three cups of liquid, and -add salt to taste. Add two teaspoonfuls of vegetable butter, -and bring to a boil. Sprinkle the noodles into the boiling -broth, and let cook gently for fifteen minutes. Add the cooked -beans, and shake together, reheat, and serve. New peas may -be substituted for beans when in season.</p> - -<p><i>Corn on Cob.</i>—Husk full ears of corn, and brush off the -silks with a stiff brush. Wash, and drop into boiling water to -which has been added a little milk or lemon juice. Bring to a -good boil; then draw the saucepan to one side of the stove, -and let simmer for twenty minutes.</p> - -<p><i>Entire Wheat Bread.</i>—Three cups warm water, one half -cake compressed yeast, three tablespoonfuls brown sugar, two -tablespoonfuls vegetable fat, one tablespoonful salt, seven cups -entire wheat flour. Dissolve the yeast in two teaspoonfuls -of water, add the liquid, and mix all the ingredients to a -medium <i>soft</i> dough. Turn out on a slightly floured board, -and knead until elastic to the touch; then return to an oiled -bowl, cover, and let stand in a warm room to rise until, when -tapped sharply, it <i>begins</i> to sink (about two hours). Work -down well, turn over in the bowl, and let rest until it begins -to rise again (about fifteen minutes); then mold into loaves, -and put into pans for baking. Brush over the top of each loaf -with an oiled brush, and let rise until half again its original -bulk; then bake in a good oven. These coarse breads must be -watched closer during the rising than those made from white -flour, as they get light in much less time.</p> - -<p><i>Creamed Rice.</i>—Heat some milk in a double boiler, and -when it is hot, add enough cooked rice to have it creamy, but<span class="pagenum"><a name="Page_81" id="Page_81">Pg 81</a></span> -not too soft. Add a pinch of salt, and a little rich cream, if -you have it at hand, and serve.</p> - -<p><i>Corn Meal Crisps.</i>—One cup white corn meal, one cup pastry -flour, one half teaspoonful salt, one tablespoonful brown -sugar, two tablespoonfuls vegetable fat, scant one half cup -water. Mix all the dry ingredients, add the oil, and rub -between the hands to distribute the fat through the grain. -Add the water, and mix to a dough. Roll out to a thickness -of one fourth of an inch, cut with a biscuit cutter, prick with -a fork, and bake in a hot oven, to a light brown.</p> - -<p><i>Zwieback.</i>—Cut stale bread into slices about one half inch -thick. Lay these in a baking pan, and put them into the -warming oven until the moisture is evaporated; then put -them into a hot oven until they are a light brown all the way -through.</p> - -<ul class="index"> -<li class="isub1">MONDAY</li> -<li class="isub1"> </li> -<li class="isub1"><i>Breakfast</i></li> -<li class="isub1"> CREAM SCRAMBLED EGG WITH NEW TOMATO BUTTER</li> -<li class="isub1">WHEAT PUFFS STEAMED PEARL BARLEY STEWED PRUNES</li> -<li class="isub1"> </li> -<li class="isub1"><i>Dinner</i></li> -<li class="isub1"> SLICED TOMATO FARMER'S FAVORITE SOUP SPINACH</li> -<li class="isub1">ROASTED POTATO WITH DRESSING EGG GRAVY BUTTER RYE BREAD</li> -<li class="isub1"> </li> -<li class="isub1"><i>Luncheon</i></li> -<li class="isub1">BAKED BANANA TOMATO SANDWICHES BLACKBERRIES</li> -<li class="isub1"> RYE BISCUIT MILK CRACKERS</li> -<li class="isub1"> </li> -</ul> - -<p><i>Steamed Pearl Barley.</i>—Wash one cup pearl barley, and -put to cook in four cups boiling water. Add one fourth teaspoonful -salt, and let boil gently until the water is absorbed -and the grain looks dry; then cover, and set on the edge of the -stove to steam for forty minutes. This grain is preferably -cooked on a hot stone in the fireless.</p> - -<p><i>Scrambled Egg with New Tomato.</i>—Rub a large ripe tomato -with the back of a knife; then remove the skin, and -cut the tomato into pieces. Put it into a small pan, with one -teaspoonful vegetable butter and a pinch of salt, and bring -to a boil. Break two eggs slightly with a fork, put them into -a hot oiled frying pan, and stir until they are soft scrambled. -Have the tomato drained, add the pulp to the scrambled eggs, -and mix, being careful not to cook the egg too much. Serve -on toast.</p> - -<p><i>Wheat Puffs.</i>—One and one fourth cups sifted pastry flour, -one fourth cup whole wheat flour, two teaspoonfuls melted<span class="pagenum"><a name="Page_82" id="Page_82">Pg 82</a></span> -vegetable butter, one fourth teaspoon salt, one cup milk, one -egg. Make a batter of the flour, the salt, the milk, the egg -yolk, and the butter, and stir smooth. Beat the white stiff, -and pour the batter into the beaten white, mixing as it is -being poured in, and using the folding motion, so as not to -break down the lightness of the egg. Pour into hot oiled iron -gem pans, and bake in a quick oven.</p> - -<p><i>Stewed Prunes.</i>—Wash dried prunes thoroughly, and let -them soak overnight. Then bring them to a boil, and let -simmer for two hours or more, and they will need no sweetening.</p> - -<p><i>Farmer's Favorite Soup.</i>—One half cup rich sour cream, -one third cup macaroni, one small onion, one stalk celery, one -small carrot, one medium sized potato, chopped parsley, salt. -Drop the macaroni into three cupfuls boiling salted water, and -cook until thoroughly done. Have the vegetables cut into -small dice. Put the cream into a small pan, and stir over the -fire until the oil separates, and the albumen turns a light -brown color. The degree of browning determines the flavor -of the soup. Add the diced onion, carrot, and celery, and stir -for a few moments. Add three cupfuls water, the diced potato, -and a little salt, and cook until the vegetables are -thoroughly done. Add the macaroni water to the vegetable -soup; then lay the macaroni on a board, cut into small rings, -and drop into the soup. Boil up well, add chopped parsley, -and serve.</p> - -<p><i>Roasted Potato.</i>—Peel eight medium sized potatoes, and -boil until they are about half done; then drain them, and save -the water. Lay the potatoes in an oiled baking pan, brush with -oil, sprinkle with salt and flour, and put into a hot oven to -brown.</p> - -<p><i>Baked Dressing.</i>—Two cups soaked stale bread, one half -cup milk, three tablespoonfuls chopped onion, one and one half -tablespoonfuls vegetable butter, three tablespoonfuls browned -flour, a pinch of sage and marjoram, and salt to taste. Soak -the bread in cold water until it is soft all the way through, -then press it out. Put the butter, the onion, and the savory -into a small pan, and let them simmer for a few moments, to -soften the onion, but do not brown. Add the brown flour, then -the milk, and stir smooth. Add the bread, salt to taste, and -mix. Bake in an oiled brick tin, or spread among the roasted -potatoes when they are partly browned, and finish baking -them together.</p> - -<p><i>Egg Gravy.</i>—Two tablespoonfuls vegetable fat, one teaspoonful -chopped onion, three tablespoonfuls flour, one egg,<span class="pagenum"><a name="Page_83" id="Page_83">Pg 83</a></span> -one and one half cups potato water or almost any vegetable -broth. Put the oil into a frying pan, and when it is quite hot, -add the whole egg. Break the yolk with a fork, turn it over, -and stir until brown over the entire surface. Remove the -brown egg from the oil, and chop with a knife. Add the flour -to the oil, and stir until a light brown. Add the onion, and -stir; then the chopped egg and one third of the water, and stir -smooth. Add the balance of the water, and boil up. Let -simmer for ten minutes, and serve. The egg may be omitted, -if desired; but without it, the gravy will have less flavor.</p> - -<p><i>Spinach.</i>—Wash the greens in several waters. If the -spinach is young and tender, it can be cooked with no additional -water beyond that remaining on the leaves after washing. -As the spinach ages, it absorbs bitter flavor, and should -then be cooked in boiling water, with the <i>cover off</i>. When -done, drain, cut with a knife, season with salt and a little -vegetable butter, reheat, and serve.</p> - -<p><i>Rye Bread.</i>—Two cups warm water, one half cake compressed -yeast, one and one half tablespoonfuls vegetable fat, -two tablespoonfuls brown sugar, two teaspoonfuls salt, four -cups white bread flour, three cups rye flour. Dissolve the -yeast in two teaspoonfuls water, add the liquid, and beat in -three cups best bread flour to a smooth batter. Cover, and -let stand in a warm room to rise for one and one half hours. -Add the salt, the sugar, and the oil, and beat into the sponge. -Mix in the rye flour and the remaining cup of white flour, to -a medium dough. Knead on a board until elastic to the touch, -then return to an oiled bowl, cover, and let rise the same as for -entire wheat bread, in Sunday's lesson. When ready to mold -into loaves, roll out six buns, and lay on an oiled pie tin, and -let rise for <i>rye biscuit</i>. Divide the remaining dough into -two parts, and roll out into the shape of ordinary rye bread -loaves. Lay in an oiled baking pan, leaving space between. -Brush with an oiled brush, and cut three gashes across each -loaf with a sharp knife, and let rise until light, then bake in -a quick oven.</p> - -<p><i>Baked Banana.</i>—Select firm, rather ripe bananas, put them -into the oven without removing the skins, and bake until the -skins burst. Then remove from the oven, and serve in a -folded napkin.</p> - -<p><i>Tomato Sandwiches.</i>—Peel ripe tomatoes without scalding, -by first scraping them with the back of a knife; then cut into -thin slices. Cut bread into very thin slices, and spread one -slice with butter, and the opposite slice with mayonnaise or -boiled dressing. Lay tomatoes between the slices, cut in triangles, -and serve.</p> - -<p><span class="pagenum"><a name="Page_84" id="Page_84">Pg 84</a></span></p> - -<ul class="index"> -<li class="isub1">TUESDAY</li> -<li class="isub1"> </li> -<li class="isub1"><i>Breakfast</i></li> -<li class="isub1">CANTALOUPE SAVORY HASH JELLIED EGG</li> -<li class="isub1"> MILK CORN DODGERS HONEY</li> -<li class="isub1"> </li> -<li class="isub1"><i>Dinner</i></li> -<li class="isub1">SLICED TOMATO NEW ENGLAND DINNER ENGLISH WALNUTS</li> -<li class="isub1"> ENTIRE WHEAT BREAD BUTTER CREAM RICE PUDDING</li> -<li class="isub1"> </li> -<li class="isub1"><i>Luncheon</i></li> -<li class="isub1">MILK TOAST RAISIN SANDWICH PEACH SAUCE</li> -<li class="isub1"> UNLEAVENED RYE WAFERS WATERMELON</li> -<li class="isub1"> </li> -</ul> - -<p><i>Savory Hash.</i>—Two cups cold boiled potatoes cut in dice, -three fourths cup of the baked dressing as given in Monday's -lesson, cold, and cut into small dice, one and one half tablespoonfuls -diced onion, one and one half tablespoonfuls vegetable -butter, one tablespoonful brown flour, a pinch of sage or -marjoram, one half cup milk, and salt to taste. Put the butter, -the onion, and the savory into a small pan, and simmer for a -few moments; then add the brown flour and a little of the -milk, and stir smooth. Add the balance of the milk, and boil -up. Salt to taste, and add the diced food. Sprinkle the diced -potato with a little salt, add the gravy mixture, and mix with -a fork. Put into an oiled baking pan, brush over the top with -a little cream, and bake in a hot oven to a nice brown.</p> - -<p><i>Jellied Egg.</i>—Put one pint of water into a small, narrow -saucepan, and bring to a boil. Drop in one egg with a spoon, -and set the saucepan immediately on the table for from seven -to eight minutes; then serve. If more eggs are added, the -amount of water must be increased proportionately.</p> - -<p><i>Corn Dodgers.</i>—One cup corn meal (preferably toasted -lightly in the oven), one and one half tablespoonfuls vegetable -fat, one half teaspoonful salt, one tablespoonful brown sugar, -one and one half cups boiling water. Mix all the dry ingredients, -add the fat and pour on the boiling water and stir -smooth. A few more tablespoonfuls water may be added if -needed to make a batter of such a consistency as to drop from -a spoon, but not run. Drop from the side of a spoon, onto an -oiled baking pan, and bake in a quick oven.</p> - -<p><i>Corn Cake.</i>—Use the above recipe, and spread in an oiled -baking pan one fourth inch deep, and bake in a hot oven.</p> - -<p><i>New England Dinner.</i>—Six medium small potatoes, four -small carrots, four small turnips, six small onions, one half<span class="pagenum"><a name="Page_85" id="Page_85">Pg 85</a></span> -small cabbage, one and one half tablespoonfuls vegetable butter, -and salt to taste. Quarter the peeled turnips and carrots. -Add the onions whole, and put into a saucepan with water -enough to cover the vegetables, and salt, and bring to a boil. -Separate the cabbage leaves, and drop them into another vessel -of boiling water, to blanch them for five minutes; then -drain, and add to the boiling vegetables. Add the potatoes, -and let boil gently until nearly done; then add the vegetable -butter, and let simmer until thoroughly done.</p> - -<p><i>Cream Rice Pudding.</i>—One half cup uncooked white rice, -five cupfuls milk, scant one third cup sugar, vanilla flavor. -Wash the rice thoroughly, add the milk, and cook in a double -boiler for three fourths of an hour. Add the sugar and the -vanilla flavor, and pour into an oiled baking pan and bake in -a moderate oven. As soon as the first crust forms, stir it -down, at the same time stirring the rice. Then allow the last -crust to form and brown, and remove from the oven.</p> - -<p><i>Milk Toast.</i>—Put a piece of zwieback into a bowl, pour -scalding hot milk over it, and serve.</p> - -<p><i>Raisin Sandwich.</i>—Chop one half cup seeded raisins fine, -and add one fourth cup ground walnuts. Add one and one -half tablespoonfuls mayonnaise dressing and one teaspoonful -lemon juice, and mix well. Spread between slices of thinly -buttered bread, cut in triangles, and serve.</p> - -<p><i>Rye Wafers.</i>—One cup rye flour, one cup pastry flour, two -and one half tablespoonfuls vegetable fat, two tablespoonfuls -brown sugar, one half teaspoonful salt, one half cup water, -or barely enough to mix to a stiff dough. Mix all the dry ingredients, -add the oil, and rub the flour between the hands to -distribute the oil evenly. Add the water very slowly, stirring -meantime to avoid getting any part of the flour wet and -sticky. Work on the board until mixed, then roll out to one -fourth inch thickness, cut with a biscuit cutter, prick with a -fork, and bake in a hot oven to a light brown.</p> - -<p><i>Rye Sticks.</i>—Take the above dough, roll out one half inch -thick, cut into long strips about one third inch wide, then -crosswise into three-inch lengths. Lay in a baking pan, leaving -a little space between, and bake to a light brown color.</p> - -<ul class="index"> -<li class="isub1">WEDNESDAY</li> -<li class="isub1"> </li> -<li class="isub1"><i>Breakfast</i></li> -<li class="isub1">STEWED CHERRIES STEAMED WHEAT PLAIN OMELET</li> -<li class="isub1"> CREAM CORN MEAL PUFFS BUTTER</li> -<li class="isub1"> <span class="pagenum"><a name="Page_86" id="Page_86">Pg 86</a></span></li> -<li class="isub1"><i>Dinner</i></li> -<li class="isub1">VEGETABLE JULIENNE SOUP STRING BEANS MACARONI FAMILY STYLE</li> -<li class="isub1"> BUTTER RAISED CORN BREAD WATERMELON</li> -<li class="isub1"> </li> -<li class="isub1"><i>Luncheon</i></li> -<li class="isub1">WHEAT GRUEL STEWED PRUNES RYE STICKS ZWIEBACK</li> -<li class="isub1"> GRAPES MILK</li> -<li class="isub1"> </li> -</ul> - -<p><i>Steamed Wheat.</i>—Pick over one cup of wheat, and wash in -several waters. Let soak overnight; then drain, add four cups -boiling water, and let boil slowly until the water is evaporated -and the wheat looks dry. Cover, and let stand on the edge of -the stove to steam for forty minutes. This grain is best -cooked on a hot stone in fireless overnight.</p> - -<p><i>Plain Omelet.</i>—One egg, one tablespoonful milk, a pinch of -salt. Beat the yolk until thick, add the milk, and mix well. -Add a pinch of salt to the white, and beat stiff. Fold the yolk -into the white, and pour the mixture into a hot oiled fry pan, -and set into the oven until just barely <i>set</i>. While still in the -pan, turn one half of the omelet over the other half, by slipping -a knife under one side and turning it over on the other -section. Invert on a hot platter, and serve.</p> - -<p><i>Corn Meal Puffs.</i>—One cup pastry flour, one third cup -corn meal, one half teaspoonful salt, two teaspoonfuls vegetable -butter, one scant cup milk, one egg separated. Make a -batter of the milk, the flour, the corn meal, the salt, the melted -fat, and the egg yolk, and stir smooth. Beat the white stiff, -and fold the batter into it. Pour into hot oiled iron gem pans, -and bake in a quick oven.</p> - -<p><i>Vegetable Julienne Soup.</i>—One medium small potato, one -small carrot, one small turnip, one stalk celery, one half cup -cauliflowerlets or string beans, peas, or any fresh green vegetable, -one small tomato, one teaspoonful vegetable butter, two -cups cold water, two cups vegetable broth, salt to taste. Cut -all the coarse vegetables into very thin shreds, and put into a -small pan with the vegetable butter and one fourth cup water, -and let simmer until the moisture is absorbed; then add the -rest of the water, and boil up. Add the cut potato and tomato -and the vegetable broth. Salt to taste, and let cook until the -vegetables are thoroughly done. Add a sprinkle of chopped -parsley, and serve.</p> - -<p><i>Macaroni Family Style.</i>—One cup macaroni raw, one cup -tomato pulp, one tablespoonful vegetable butter, one tablespoonful -chopped onion, a sprinkle of sage or thyme, one egg, and<span class="pagenum"><a name="Page_87" id="Page_87">Pg 87</a></span> -salt to taste. Break the macaroni into inch lengths, drop into -salted boiling water, and let cook until thoroughly done; then -drain in a colander. Put the butter, the onion, and the savory -into a small pan, and simmer for a few moments, but do not -brown. Add the tomato, bring to a boil, and salt to taste. -Pour the hot sauce into the egg, stirring as it is being poured -in. Add the cooked macaroni, pour all into an oiled baking -pan, and bake to a light brown.</p> - -<p><i>String Beans.</i>—Select young and tender beans, string them, -and break them into short lengths. Wash, and lift them out -of the water; put into a saucepan with enough boiling water to -cover the beans. Add salt, and let cook gently, having the -cover drawn to one side of the saucepan. When done, add a -little vegetable butter and serve. When the beans are aged, -they should be lifted out of the water and put into a covered -vessel containing a little hot vegetable oil, and stirred over the -fire for ten minutes before the water is added to them; and -when cooked, they will be very tender.</p> - -<p><i>Raised Corn Bread.</i>—In order to incorporate in corn bread -enough moisture so that it will not dry out after baking, a -certain proportion of the liquid used may be poured over the -meal boiling hot; thus the needed moisture is absorbed before -making into bread, as follows:</p> - -<p>Three cups water, one half cake compressed yeast, four -cups best bread flour, two cups corn meal, one tablespoon salt, -three tablespoons sugar, two tablespoons vegetable fat. Sift -the flour into a large bowl, and leave space at one side of the -flour for the sponge. Dissolve the yeast in two teaspoons -water, add one cup warm water, and pour on one side of the -flour. Stir enough flour into this liquid to make a thin, smooth -batter. Cover, and set in a warm room until light (about one -and one half hours). Put the corn meal into a small bowl, -and pour on gradually, in a slow stream, two cups boiling -water, stirring as it is poured in, and let stand one half hour.</p> - -<p>When the sponge is sufficiently light, add the salt, the -sugar, and the vegetable fat, and mix well. Add the scalded -and warm corn meal, and mix all into a soft dough. Turn -out on a floured board, and knead until elastic to the touch. -Then return to an oiled bowl, cover, let rise, and finish the -same as for entire wheat bread.</p> - -<p><i>Wheat Gruel.</i>—Take the steamed wheat left over from -breakfast, add water to cover, and let cook gently until well -done. Mash through a strainer, season with salt and a little -cream or canned milk, and serve.</p> - -<p><i>Rye Sticks.</i>—The recipe for rye sticks is given following -the recipe for rye wafers in Tuesday's lesson.</p> - -<p><span class="pagenum"><a name="Page_88" id="Page_88">Pg 88</a></span></p> - -<ul class="index"> -<li class="isub1">THURSDAY</li> -<li class="isub1"> </li> -<li class="isub1"><i>Breakfast</i></li> -<li class="isub1">BUTTER BAKED GARBANZOS WITH APPLE SAUCE CREAM</li> -<li class="isub1"> GRANO CEREAL WITH DATES ENTIRE WHEAT BREAD</li> -<li class="isub1"> </li> -<li class="isub1"><i>Dinner</i></li> -<li class="isub1">SLICED TOMATO NAVY BEAN SOUP ARMY STYLE STEWED CARROTS</li> -<li class="isub1"> NOODLES AU GRATIN RYE BREAD BUTTER STEAMED RAISINS</li> -<li class="isub1"> </li> -<li class="isub1"><i>Luncheon</i></li> -<li class="isub1">NUT AND JELLY SANDWICHES</li> -<li class="isub1"> BANANA RICE BUCKWHEAT STICKS RHUBARB SAUCE</li> -<li class="isub1"> </li> -</ul> - -<p><i>Grano Cereal.</i>—Two cups pastry flour, one third cup rolled -oats, one fourth cup corn meal, one fourth teaspoonful salt, -large one half cup water. Mix all the dry ingredients, and -add the water slowly, stirring constantly to a very stiff dough. -Knead a few moments, then roll out one fourth inch thick. -Cut into strips about three inches wide, prick with a fork, lay -in a baking pan, and bake in a medium oven until a very light -brown and fairly crisp. When cool, grind through a food -chopper, using a coarse knife. Serve with milk or cream.</p> - -<p><i>Grano with Dates.</i>—Two cups water, one cup grano cereal, -one half cup washed and pitted dates, a pinch of salt. Bring -the water to a boil, and sprinkle in the grano. Stir until -thick, then add the dates, and serve with cream.</p> - -<p><i>Baked Garbanzos (chick peas).</i>—Wash one cup garbanzos, -and soak overnight. Drain, add two cups boiling water, and -let boil gently until thoroughly done, or cook in fireless overnight. -Return to the fire, add salt to taste, and let cook gently -until the liquid is reduced; then put into the oven in a covered -dish, and bake until they begin to brown slightly on the bottom.</p> - -<p><i>Navy Bean Soup Army Style.</i>—One cup navy beans, seven -cups water, two thirds cup diced carrot, one third cup diced -onion, one tablespoonful vegetable butter, salt to taste. Wash -the beans, and cook very slowly until tender, adding the salt -when they are about half done. Put the butter, the diced -carrot, and the onion into a small pan with three tablespoonfuls -water, and stir over the fire until the water is absorbed; -then add to the bean soup, and let boil gently for thirty minutes -or more. Add a sprinkle of chopped parsley, and serve.</p> - -<p><i>Stewed Carrots.</i>—Two cups sliced young carrots, one and -one half cups hot water, two teaspoonfuls vegetable butter, -one teaspoon flour, salt. Wash and scrape young carrots, and<span class="pagenum"><a name="Page_89" id="Page_89">Pg 89</a></span> -slice quite thin. Add the hot water, and salt to taste, and let -cook gently until the liquid is reduced to one half cup. Rub -the flour and the butter smooth in a small pan. Add one third -of the liquid, and stir smooth. Add the balance of the liquid, -and boil up. Add the carrots, reheat, and serve. A little rich -cream or canned milk may be added if desired.</p> - -<p><i>Noodles au Gratin.</i>—Roll out and cut noodles the same as -given in recipe for Sunday dinner. Sprinkle into boiling -salted water, and cook the same as macaroni, or about fifteen -minutes. Drain well, saving the liquid for gravies or sauces. -Make a cream sauce by rubbing together in a saucepan two -tablespoonfuls vegetable butter and two tablespoonfuls flour; -then add one third cup hot milk, and stir smooth. Add two -thirds cup more milk, boil up, and salt to taste. Add enough -of the cream sauce to the noodles to flavor them and not have -them too soft. Pour into an oiled baking pan, and grate fresh -bread crumbs over the top, pressing them down with a spoon -to moisten them. Sprinkle with cream or bits of butter, and -bake to a nice brown.</p> - -<p><i>Steamed Raisins.</i>—Dip cluster raisins into water, drain, -and lay between two pie tins; put into the oven until hot -through; then serve.</p> - -<p><i>Banana Rice.</i>—Take the recipe for creamed rice as given -in the lesson for Sunday evening luncheon. Slice one large -banana, sprinkle with a little sugar, mix lightly into the hot -creamed rice, and serve.</p> - -<p><i>Nut and Jelly Sandwiches.</i>—Add finely chopped or ground -walnuts to jelly in the proportion to spread nicely on bread. -Cut bread into very thin slices. Spread one slice with butter, -and the opposite slice with the nut mixture. Fold together, -cut in triangles, and serve.</p> - -<p><i>Buckwheat Sticks.</i>—One cup pastry flour, one cup buckwheat -flour, one half teaspoonful salt, two and one half tablespoonfuls -vegetable fat, two tablespoonfuls brown sugar, scant -one half cup water, or barely enough to mix the flour to a stiff -dough. Mix all the dry ingredients, add the fat, and rub between -hands to distribute the oil evenly. Add the water very -slowly, stirring meantime; and as soon as the flour can be -worked together by sufficient moisture, lay on the board, and -work for a few moments; then roll out to one third inch thickness. -Cut into strips one third inch in width, then crosswise -into sticks three inches long. Lay in a baking pan, leaving -a little space between, and bake to a very light brown.</p> - -<p><i>Buckwheat Wafers.</i>—Take the above dough, roll out one -fourth inch thick, cut with a biscuit cutter, prick with a fork, -and bake the same as sticks.</p> - -<p><span class="pagenum"><a name="Page_90" id="Page_90">Pg 90</a></span></p> - -<ul class="index"> -<li class="isub1">FRIDAY</li> -<li class="isub1"> </li> -<li class="isub1"><i>Breakfast</i></li> -<li class="isub1">POACHED EGG CORN MEAL WITH RAISINS CANTALOUPE</li> -<li class="isub1"> CREAM BAKED POTATO RYE BREAD BUTTER</li> -<li class="isub1"> </li> -<li class="isub1"><i>Dinner</i></li> -<li class="isub1"> CUCUMBERS CREAM OF TOMATO SOUP STEWED CORN</li> -<li class="isub1">VEGETABLE LOAF COUNTRY GRAVY BUTTER ENTIRE WHEAT BREAD</li> -<li class="isub1"> </li> -<li class="isub1"><i>Luncheon</i></li> -<li class="isub1">FRUIT SOUP CORN FLAKES CREAM BUCKWHEAT WAFERS</li> -<li class="isub1"> WATERMELON APPLES ZWIEBACK</li> -<li class="isub1"> </li> -</ul> - -<p><i>Corn Meal with Raisins.</i>—Wash one half cup raisins, and -put them between two pie tins in the oven until hot through. -Put one cup corn meal into a baking pan, and toast lightly in -the oven; then sprinkle it gradually into three and one half -cupfuls of boiling water, with one fourth teaspoonful salt, and -let cook gently for ten minutes. Add the raisins, let cook for -twenty minutes more, and serve.</p> - -<p><i>Poached Egg.</i>—Bring water to a boil in a saucepan, break -the egg into a separate dish, and drop carefully into the boiling -water. Set immediately to one side of the stove until the egg -is firm enough to remove, and the white will be tender and -jellylike.</p> - -<p><i>Cream of Tomato Soup.</i>—Two cupfuls strained tomato, one -cupful water, two teaspoonfuls vegetable butter, one tablespoonful -light brown flour, one cupful canned milk or rich -cream, salt to taste. Bring the water, the tomato, and the -butter to a boil. Thicken with the flour made smooth with a -little cold water. Salt to taste, add canned milk (unheated), -strain, and serve. If cream is used, omit the butter.</p> - -<p><i>Vegetable Loaf.</i>—One and one half cups soaked stale bread, -three fourths cup cooked and left-over food (brown beans -preferred), one and one half tablespoonfuls vegetable butter, -two teaspoonfuls chopped onion, a sprinkle of sage and marjoram, -one tablespoonful brown flour, one third cup milk, one -egg, and salt to taste. Soak the bread in cold water until soft -all the way through; then press out lightly. Put the butter, -the onion, and the savory into a small pan, and simmer for a -few moments. Add the brown flour, then the milk, and stir -until smooth. Mash the beans with a spoon, beat the egg -slightly, and mix all the ingredients. Bake in an oiled baking<span class="pagenum"><a name="Page_91" id="Page_91">Pg 91</a></span> -pan until set, and brown on the top. Loosen with a knife -along the edge, turn out on a platter, and serve.</p> - -<p><i>Country Gravy.</i>—Cook down a little sour cream in a pan -until the oil separates and the albumen turns a very light -brown color; then add enough flour (previously browned in the -oven) to take up the fat from the cream. Add a little hot -milk, and stir smooth. Add more milk, and bring to a boil -and the thickness of medium thin gravy.</p> - -<p><i>Stewed Corn.</i>—Take cooked corn cut off the cob, add a little -hot water, and bring to a boil. Season with a little cream or -vegetable butter, reheat, and serve.</p> - -<p><i>Fruit Soup.</i>—Two cups blackberry or strawberry juice, -four tablespoonfuls sago, two teaspoonfuls lemon juice, two -cups water, sugar to taste. Wash the sago, drain, add to two -cups boiling water, and let cook until clear. Add the fruit -juices, and sweeten to taste. Preferably served cold.</p> - -<p><i>Buckwheat Wafers.</i>—This recipe follows the recipe given -for buckwheat sticks in Thursday's lesson.</p> - -<ul class="index"> -<li class="isub1">SATURDAY</li> -<li class="isub1"> </li> -<li class="isub1"><i>Breakfast</i></li> -<li class="isub1">CREAM HOMINY GRAPEFRUIT STEWED PRUNES</li> -<li class="isub1"> SOY TOAST BUTTER RYE BREAD</li> -<li class="isub1"> </li> -<li class="isub1"><i>Dinner</i></li> -<li class="isub1"> LETTUCE WHOLE RICE WITH NEW PEAS COTTAGE CHEESE</li> -<li class="isub1">SUMMER SQUASH RAISIN PIE ENTIRE WHEAT BREAD</li> -<li class="isub1"> </li> -<li class="isub1"><i>Luncheon</i></li> -<li class="isub1">FIGS MILK TOAST PEAR SAUCE</li> -<li class="isub1"> CREAM ROLLS CEREAL COFFEE</li> -<li class="isub1"> </li> -</ul> - -<p><i>Cream Hominy.</i>—Heat a little cream, or a little milk and -a small seasoning of vegetable butter. Add enough lye hominy -to make the food creamy and not too milky. Add a pinch of -salt, and serve.</p> - -<p><i>Soy Toast.</i>—Duplicate the recipe for cream peas on toast, -as given in Sunday's breakfast lesson, substituting thoroughly -cooked and mashed soy beans for the peas, and serve.</p> - -<p><i>Whole Rice with Peas.</i>—One half cup uncooked natural -brown rice, one and one half cups boiling water, one and one -half cups cooked new peas, one tablespoonful vegetable butter, -two teaspoonfuls flour, salt. Wash the rice thoroughly, put<span class="pagenum"><a name="Page_92" id="Page_92">Pg 92</a></span> -to cook in one and one half cups boiling water, and let boil -steadily until the water is evaporated and the rice looks dry; -then cover, and let stand on the edge of the stove to steam for -fifteen minutes. Add enough hot water to the peas to cover -them, salt to season, and let cook gently until the liquid is -reduced to one half cupful, and the peas are tender. Rub the -flour and the butter together in a saucepan. Add a little of -the liquid from the peas, and stir smooth. Add the balance of -the liquid, and boil up. Add the peas to the rice, pour on the -thin sauce, and mix with a fork. Put into a covered dish, and -set into the oven until hot through.</p> - -<p><i>Summer Squash.</i>—Wash the squash, peel very thinly, remove -the seeds if they are large, and steam the squash until -tender. Mash, season with a little cream or vegetable butter, -and serve.</p> - -<p><i>Raisin Pie.</i>—One and one half cupfuls seedless sultana -raisins, two cupfuls water, one tablespoonful lemon juice, one -scant tablespoonful cornstarch, one third cup sugar, one teaspoonful -vegetable butter. Wash the raisins thoroughly, and -soak overnight. Bring to a boil with the two cupfuls water; -then add the sugar mixed with the starch, a pinch of salt, and -let boil for about ten minutes, or until the liquid is reduced -suitably for one pie. Let cool.</p> - -<p><i>Pie Crust.</i>—One and one fourth cups pastry flour, four -tablespoonfuls solid vegetable fat, one eighth teaspoonful salt, -about three tablespoonfuls water. Add the salt and the shortening -to the flour, and mix with the finger tips. Add the water -very slowly, mixing with a fork, as it runs in, to a soft, light -dough. Line the bottom of a pie tin with crust, being careful -to press the crust well down into the tin; then pour on the -stewed raisins. Add the lemon juice and the vegetable butter; -then cover with a perforated top crust, having the edges wet, -so as to stick the crusts together. Brush over the top with -milk, and bake in a quick oven.</p> - -<p><i>Cream Rolls.</i>—One and one third cups pastry flour, two -thirds cup whole wheat flour, one half teaspoonful salt, one -teaspoonful sugar, one third cup double cream, one fourth -cup cold water. Mix the water and the cream thoroughly. -Put all the dry ingredients into a bowl, and pour on the wetting -in a very slow stream, stirring constantly, so as to get -the moisture evenly blended through the flour. Work into a -dough, roll out to about one half inch thickness, and cut into -long strips about one third inch in width. Roll each piece on -the board, and cut into three-inch lengths. Lay in a baking -pan, leaving a little space between, and bake in a medium oven, -to a light brown.</p> - -<hr /> - -<p><span class="pagenum"><a name="Page_93" id="Page_93">Pg 93</a></span></p> - - - - -<div class="chapter"> -<div class="figcenter"> - <img src="images/i_093.jpg" width="450" height="241" alt="ch_pic8" /> -</div> - -<h2 class="nobreak"><a id="use"></a><i>The</i> USE <i>of</i> LEFT-OVERS</h2> - -</div> - -<p class="center bold large"><i>by<br /> -Dr. LAVINA BAXTER-HERZER</i><br /> -<br /> -Department of Pathology and Bacteriology,<br /> -College of Medical Evangelists,<br /> -Loma Linda, California</p> - -<p>At the present time, when the conservation of food -is such a vital question, the use of left-overs becomes a -very important matter for consideration. The following -are a few simple suggestions that may prove helpful.</p> - -<p>First of all, we should plan, as far as possible, to -avoid having much food left. One of the simplest means -of accomplishing this is to serve fewer foods at a meal. -Variety may be had at different meals.</p> - -<p>By planning beforehand, we can serve such foods at -one meal as will combine nicely when warmed the next -day or the next meal.</p> - -<p>For example: In all large hotels, when navy bean soup -is served army style, carrots are always served in some -way. In order to make the broth sufficiently rich, more -beans are cooked than are served as soup. The next day,<span class="pagenum"><a name="Page_94" id="Page_94">Pg 94</a></span> -these, with the carrots, are put through a soup strainer, -properly seasoned, and served as puree a la Crecy.</p> - -<p>Again, when planning tomato rice soup, cook a little -extra rice in the tomato broth. When serving the soup, -use only what rice is necessary. The thick remainder is -very good baked in some acceptable preparation the next -day. A little grated onion or a chopped bell pepper may -be used for seasoning, if desired.</p> - - -<hr class="style1" /> -<p class="center bold large"><i>A Housewife's Test</i></p> - -<p>After meals, the first thing that should claim the -housewife's attention is the food that remains uneaten. -Just here is one of the tests of her ability to do her part -in conserving her family food supply. It is quicker, perhaps, -to scrape everything into the garbage pail; and it -is said that at least twenty per cent of all foods brought -into American kitchens is lost in this way. This loss -either decreases the amount of food the family should -have, or raises the cost of living that much.</p> - -<p>If food is to be kept over, it should be put into dishes -of proper size, and put in a cool place, away from the -flies and the dust. The sooner these left-overs are used, -the better, as they naturally deteriorate by standing.</p> - -<p>In case of fresh fruit, it may be heated, if there is -any doubt as to its keeping.</p> - -<p>Apple peelings and cores make excellent jelly, as most -of the pectin is found near the skin and the seeds. Care -should be taken to wash the apples well before paring, -and remove any wormy parts.</p> - -<p>All butter scraps should be saved, and may be used -for cooking. If the family is properly taught, however, -there will be very little left on the plates.</p> - -<p>Left-over bread may be used for toast, bread pudding, -or pressed fruit pudding, if unbroken. The broken pieces -and the crumbs may be dried and used for dressing, or<span class="pagenum"><a name="Page_95" id="Page_95">Pg 95</a></span> -broken or rolled and served with milk instead of fresh -bread.</p> - -<p>Buns, muffins, and gems may be moistened and reheated. -A loaf of very stale bread may be freshened in -the same way.</p> - -<p>Left-over vegetables may be reheated, and used for -salad, or for flavoring soups, if put through a soup -strainer.</p> - -<p>Salads do not keep well; and for that reason, care -should be taken not to prepare more than is likely to be -eaten. If a little is left, it may be used for a pick-up -lunch, perhaps. Small portions of dessert may be used -in the same way.</p> - -<p>Milk or cream that is left may be sterilized and put -in a cool place.</p> - -<p>Left-over grains may be used for making gruels, which -are very good for lunch; or if only a small amount remains, -it may be used for thickening soup. If there is -a sufficient amount, steamed raisins or dates may be -added, and then it may be put into molds to cool. This -may be served with cream or some pudding sauce, making -a simple dessert for either dinner or lunch. Cream -of wheat, rolled wheat, farina, and Graham are especially -nice served in this way.</p> - -<p>Many housewives cook an extra amount of corn meal -in order to have some left, as it is better warmed up than -at the first. It is good mixed with croutons, rolled in -corn flakes, browned, and served with jelly or maple sirup. -To mix with rice or any nut food, season, form into patties, -and serve with tomato sauce, is another method.</p> - -<p>When warming potatoes, if the supply is scant, many -persons add a slice of stale bread broken up.</p> - -<p>The vegetable loaf given in Mr. Anderson's recipes -may be varied, and any kind of beans or peas used to<span class="pagenum"><a name="Page_96" id="Page_96">Pg 96</a></span> -make it. Served with a good gravy, it makes a substantial -dish for dinner.</p> - -<p>By using a choux paste, left-over rice, macaroni, spaghetti, -any kind of beans, peas, or lentils may be made -into patties or croquettes. They may be served with -gravy or jelly, and their original form scarcely be recognized -when they appear on the table next time.</p> - -<p>To make the choux paste, take one and one half tablespoons -of butter, dairy or vegetable, one tablespoon of -chopped onion, and a pinch of sage. Put in a small saucepan, -and stir over the fire a few minutes, but do not -brown. Add three tablespoons of flour, and stir until it -is thoroughly scalded. Then add one third cup of milk, -and stir until smooth. Drop into this mixture the yolk -of one egg, and stir until it is well cooked. It should be -a thick, smooth paste when done. Part of this may be -used one day, and the rest saved for another time.</p> - -<p>As the housewife seeks to make use of all remnants -of food, new possibilities will gradually open before her, -and her efforts will become a real pleasure rather than a -task.</p> - -<hr class="style1" /> - -<blockquote> -<p class="drop"><span class="uppercase">The</span> <a id="call"></a>call is, therefore, to YOU to do -your part; and in the doing, you will -bind yourself to the whole army of -women who are serving their country.</p> - -<p>—<i>Dr. Anna Howard Shaw.</i><br /> -</p></blockquote> - - - - -<div class="chapter"> -<hr /> - -<div class="transnote"> -<h2 class="nobreak p1"><a id="Transcribers_Note"></a>Transcriber's Note:</h2> - -<p>Obvious punctuation and spelling errors repaired.</p> -</div> -</div> - - - - - - - - -<pre> - - - - - -End of the Project Gutenberg EBook of The Food Question, by Various - -*** END OF THIS PROJECT GUTENBERG EBOOK THE FOOD QUESTION *** - -***** This file should be named 54721-h.htm or 54721-h.zip ***** -This and all associated files of various formats will be found in: - http://www.gutenberg.org/5/4/7/2/54721/ - -Produced by Larry B. 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You may copy it, give it away or re-use it under the terms of -the Project Gutenberg License included with this eBook or online at -www.gutenberg.org. If you are not located in the United States, you'll have -to check the laws of the country where you are located before using this ebook. - - - -Title: The Food Question - Health and Economy - -Author: Various - -Release Date: May 14, 2017 [EBook #54721] - -Language: English - -Character set encoding: ASCII - -*** START OF THIS PROJECT GUTENBERG EBOOK THE FOOD QUESTION *** - - - - -Produced by Larry B. Harrison and the Online Distributed -Proofreading Team at http://www.pgdp.net (This file was -produced from images generously made available by The -Internet Archive) - - - - - - - - - -THE FOOD QUESTION - -[Illustration: _Letter from Dr. Ray Lyman Wilbur, president of -Stanford University, and first assistant to Herbert Hoover, in Food -Administration, to the chairman of the Pacific Press Publishing -Committee, after reading the proofs of this book._] - - - - - _The_ - FOOD QUESTION - - Health and Economy - - BY EIGHT SPECIALISTS - - [Illustration] - - "Eat ye that which is good." - "That thou mayest prosper and be in health." - "Eat in due season, for strength, and not for drunkenness." - "Gather up the fragments that remain, that nothing be lost." - - - Copyright 1917 by - - Pacific Press Publishing Association - - Mountain View, California - - Kansas City, Missouri Portland, Oregon Brookfield, Illinois - Calgary, Alberta, Canada Cristobal, Canal Zone - - - - -CONTENTS - - - FRONTISPIECE 2 - _Letter from Dr. Ray Lyman Wilbur_ - - PUBLISHERS' FOREWORD 5 - - HOOVER AND WHAT HE AND WILSON SAY 6 - - FOOD ECONOMY 7-15 - _By E. A. Sutherland, M. D._ - - LOAF OF WAR BREAD ON FIELD OF GETTYSBURG 16 - - FOOD ELEMENTS AND SIMPLICITY OF DIET 17-34 - _By E. H. Risley, M. D._ - - FOOD TABLES--Cereals, Legumes, Fruits, Nuts, - Vegetables, Miscellaneous 23-27 - - NECESSARY KNOWLEDGE TO CAREFUL PLANNING 34 - _Ladies' Home Journal_ - - VITAMINES AND CALORIES 35-46 - _By D. D. Comstock, M. D._ - - A WORD OF ADVICE TO WOMEN 46 - _By Lord Northcliffe_ - - FRUITS AND THEIR DIETETIC VALUE 47-52 - _By George A. Thomason, M. D., - L. R. C. S., L. R. C. P._ - - TEN REASONS FOR A FLESHLESS DIET 53-66 - _By A. W. Truman, M. D._ - - PHYSICAL BENEFITS OF JOY 66 - _By George A. Thomason, M. D._ - - STIMULANTS AND CONDIMENTS 67-72 - _By Arthur N. Donaldson, M. D._ - - SIMPLE MENUS AND RECIPES 73-92 - _By H. S. Anderson, Food Expert_ - - THE USE OF LEFT-OVERS 93-96 - _By Lavina Baxter-Herzer, M. D._ - - THE CALL TO YOU 96 - _By Dr. Anna Howard Shaw_ - - - - -Publishers' Foreword - - -This book was planned before Food Conservation was by the mass -considered seriously. The writers of the various articles are -thoroughly qualified to speak where they have spoken. They are -practical, conscientious, Christian, and have at heart the best in -the needs of humanity. Every one strikes a major chord in the song -of healthful, economical living. The recipes are from the author -of "Food and Cookery," who has had a score of years' experience in -every station and phase of the preparation of food, under French, -English, German, and Spanish chefs. He has been second cook in the -Calumet Club of Chicago, the California Club, Los Angeles, and in many -leading hotels in various cities. For ten years, he has given his best -thought and study to the preparation of the best in food, scientific, -palatable, wholesome, and economic, most of this time in the Sanitarium -and College of Medical Missionaries, Loma Linda, California. Special -attention is called to the valuable tables of Food Elements, and to the -newly demonstrated values of vitamines and the substances which destroy -them. - -We are grateful for the kind word spoken by Dr. Ray Lyman Wilbur, -president of Stanford University, and first assistant to Mr. Hoover -in the Federal Food Administration Department; also for the help and -suggestions of Dr. Newton Evans, president of the College of Medical -Evangelists, of Loma Linda, California. - -The little book will, we believe, not only meet present needs, but be a -safe counselor in the years to come. - - - - -_Hoover says_-- - - -"Let the American woman stop, before anything is thrown away; -and let her ask herself, 'Can it be used in my home, in some other -home, or in the production of further food supply by feeding it to -animals used also for food?' - -"Let her order her meals so that there will be plenty--for there -is plenty--but not too much. - -[Illustration: - - (C) _International Film_] - -"The intelligent woman of America must make a proper study of food -ratios, so that the most nutritious foods will appear in their proper -proportions on the home table. - -"The man who complains at the result of his wife's efforts to conserve -food is doing her an inexcusable injury. He should never hesitate to -cooeperate in her wise conservation plans." - - -_Wilson says_-- - -"In no direction can they [the women of America] so greatly assist as -by enlisting in the service of the food administration and cheerfully -accepting its direction and advice. By so doing, they will increase -the surplus of food available for our own army and for exports to -the allies. To provide adequate supplies for the coming year is of -absolutely vital importance to the conduct of the war; and without a -very conscientious elimination of waste and very strict economy in our -food consumption, we cannot hope to fulfill this primary duty." - - - - -[Illustration] - -FOOD ECONOMY - -_by E. A. SUTHERLAND, A. B., M. D._ - -of the State Bureau of Food Conservation of Tennessee - - -From the days of ancient Egypt, when Joseph, who stood at the head of -the great food conservation movement of the time, called the attention -of the world to the need of food economy, down through history to the -present time, the human race has passed through numerous crises when -the questions of food production and food economy have been vital. That -Hebrew, promoted to the first place in the Egyptian empire because -of his wonderful grasp of a world problem and his executive ability, -enabled that kingdom to feed the world. America to-day, as Egypt of -old, is an international granary, and is asked to feed the nations; -and her population--every man, woman, and child--must cooeperate with -America's Joseph to-day in meeting the situation by proper production, -proper conservation, and strict economy. "This war is a food war even -more than it is a gun war." Let us fight to save lives. That is the -battle to be won through food economy. - -It was when the Roman world was running riot that, on the shores of -the Sea of Galilee, Christ gave His wonderful lesson on the subject -of food conservation. We call it a miracle when with five thousand -men, besides the women and the children, seated about Him, He fed the -multitudes. That same power is to-day, and always has been, feeding -the men of earth. From a basket of seed, each recurring harvest puts -thousands of loaves of bread into the hands of the world's hungry; the -two small fishes continue to multiply; rich and poor alike are fed by -the great Provider. And now as then, after human wants are met, the -mandate goes forth, "Gather up the fragments that remain, that nothing -be lost." Economy is again being preached as it was once taught on the -shores of Galilee. There has been started a great educational movement -for increased food production. But that is only a part of the message. -"Gather up the fragments," prevent waste, utilize the scraps, the -gospel of a clean plate,--these are all familiar phrases in the great -conservation movement of to-day. By many, food conservation and food -economy are deemed not only national problems, but a part of the divine -message taught by Christ and His disciples. - -The great world war which began in 1914 has compelled every nation to -halt and consider its national habits. - -Undoubtedly the United States is the most prodigal of nations. -Approximately sixty per cent of its population is now urban. Simple -rural life is practically gone; and those artificial and extravagant -standards of the city which destroy body, mind, and soul have taken -its place. "Fullness of bread and abundance of idleness," two of the -reasons assigned by the Scriptures for the downfall of Sodom, are -conditions which to-day are ruining American civilization. No other -nation has ever indulged such extravagance and prodigality as has the -United States. We search the world over for table delicacies. American -inventive genius has made it possible to have foods from all parts of -the world, both in season and out of season. The arts of canning and -preserving and the making of factory foods have loaded our cupboard -shelves with eatables of which our fathers never dreamed. - -While this interchange has its advantages, and we should appreciate -the privilege of eating the wholesome products of other countries, -yet when easy methods of transportation lead people to limit their -productions to money crops, forsaking the raising of their own food, -a wrong principle has been introduced. The benefit to be derived from -this variety of imported food is neutralized by the extravagant habits -and tastes thus cultivated. - - -_Economy of Food Elements_ - -Man is made from the dust of the earth; and by divine law, his body -continues to build and rebuild from chemically organized soil. To be -intelligent, food economists require a knowledge of the four food -elements,--proteins, carbohydrates, fats, and minerals,--and the -relation each sustains to the human body. Later chapters contain -valuable instruction in these respects. - -It is poor economy to allow valuable mineral salts to be removed from -flour by milling, from rice by polishing, and from vegetables by wrong -methods of cooking. These minerals are necessary for the development of -the child, for the preservation of teeth and bones, for high efficiency -in the nervous system, and for a proper functioning of the various -organs in the body. There is no economy in buying denatured grain, even -though it is put up in cartons, at ten times the price of the natural -grain. - -"Put a knife to thy throat, if thou be a man given to appetite." Stop -the immense waste of strength, energy, money, and time due to mere -gratification of appetite. Stop preparing food that is intended simply -to coax the appetite to the point where eating becomes gluttony. In the -words of an eminent authority, "Most men would attain better health and -greater efficiency if they would reduce their rations by twenty-five -per cent or more." The celebrated Dr. Osler tells us that "we eat -too much after forty years of age," and he advises every wise man to -restrict his eating as he grows older, "and at last descend out of life -as he ascended into it, even into a child's diet." - - -_Overeating_ - -Food economy is not a call to a starvation diet, but to a balanced -ration of wholesome, well prepared food. Overeating of even the best -food produces poisons that injure the tissues, overwork the organs -of digestion, and in time may bring the body to actual starvation -conditions. - -A man's appetite is not always a safe guide. Artificial surroundings -in childhood make the normal appetite the exception rather than the -rule. Few children are taught, by parents, teachers, or preachers, -the importance of restricting the appetite. The seeds of intemperance -sown by those who prepare food for the family table bring a larger -harvest than does the work of all the devil's agencies in saloons and -tobacco shops combined. Millions of dollars are worse than wasted -by the conversion of food materials into strong drinks to satisfy -appetites perverted by wrong habits of eating. Why are our schools and -churches more interested in the maintenance of a worn-out, traditional -educational system, and an abstract, impractical religion, than in some -of these vital teachings? We look to legislation to cure degenerate -appetites for which we are largely responsible through false education -in home and school and church. Starving ones of earth are deprived -of food when we convert it into strong drink; the process requires -the time and strength of a great army of workers; and transportation -facilities now used for carrying whisky, tobacco, and other body- and -mind-destroying substances, might be used in transporting the foods we -waste. It is estimated that we waste enough in our kitchens to feed ten -million people. "Blessed art thou, O land, when ... thy princes eat in -due season, for strength, and not for drunkenness!" - - -_Some Economies_ - -Dr. Osler has said that "pie north of the Mason and Dixon line, and hot -bread south of it, have done more harm than alcohol." The best breads -contain the whole grain; they are well baked, require considerable -chewing, resist the pressure of the teeth, and save dental bills. -Thorough mastication neutralizes an abnormal appetite. - -Rich pastries, harmful condiments, tea and coffee,--narcotics -recognized as extravagant, harmful, and useless beverages,--are being -discarded for the sake of both health and economy. Remove the cream and -the sugar from tea and coffee, and they have no food value. - -Use the coffee mill to grind wheat, rye, and corn, that you may enjoy -the vitamines, the mineral salts, and other elements often removed by -the manufacturer. - -Many people prominent in social circles are eliminating all lunches -served between regular meals and eaten for merely social purposes. -Such lunches impose a burden on the body and the purse. Wealthy and -influential women are setting a good example by going to market in -person, in order to make intelligent and economical purchases for their -tables, and by carrying their supplies home, in order to save the added -cost of the delivery system. People are beginning to realize that by -such economical methods, they can serve their country, the world, and -themselves. - -Some have thought it necessary to eat from three to five meals a day. -The war is helping them to appreciate a physiological truth taught for -years by a few reformers,--that two meals a day are better even than -three. - -Many countries, for economy's sake, now prohibit the use, for food, -of young and undeveloped animals. They discourage the extensive use -of immature plant foods. The world war is terrible, yet there is some -compensation in the fact that present conditions are making minds more -susceptible to the principles of right living. For years, some earnest -men and women have been teaching that God intended that man should -live on a meatless diet. To-day, not only are nations asking that men -eat less meat, but they are having their meatless days. Because of -the impossibility of securing flesh foods in some countries, millions -of earth's inhabitants have learned that the body can be kept in -splendid condition without the use of animal proteins and fats. No -strong arguments are necessary to convince people that flesh foods are -expensive when it is known that ten pounds of grain suitable for human -food are required to produce in the animal one pound of flesh food. - - -_Meat Substitutes_ - -The high cost of flesh foods is turning attention to meat substitutes. -Proteins and fats of the vegetable world are not only cheaper, but they -are more wholesome than flesh. For example: The soy bean, recently -introduced to the American table, contains, pound for pound, and at -one fifth the cost, almost twice as much available protein and fat as -the best beefsteak. Besides that, it offers the eater a good supply of -starch. - -"We have got to learn to buy wisely, cook wisely, eat wisely, and waste -nothing." The great countries of Europe are utilizing the best talent -of their statesmen and scientists in teaching the people these ideas. -This should be a most impressive lesson to home, to church, and to -school, since these agencies have so far forgotten their mission that -it is necessary for this great war to arouse us. - -Let religious and educational leaders redeem the time. Let them -cooeperate with national economists who now are urging the people-- - -To use more home-ground flour and meal. - -To use the natural rice with its vitamines instead of the polished -product. - -To substitute vegetable oils for dairy butter in cooking. - -To have a simpler variety of food at each meal. - -To serve a dessert, when one is deemed necessary, for its food value -and as a part of a balanced ration. - -To bake or boil potatoes in the skins, in order to preserve the mineral -salts. - -To utilize for soups and gravies the water in which vegetables, -macaroni, and rice are boiled. - -To serve only one food of high protein value at a meal. - -To feed to animals nothing that can be utilized by the human body. - -To allow vegetables, grains, and legumes to ripen, that their full food -value may be obtained, and that the expense of canning may be avoided. - -To can or dry all fruits and vegetables that cannot be preserved in any -other way. - -To substitute other cereals for wheat, which can be shipped abroad. - -A wheatless meal every day will drive many to appreciate the value -of other grains, whose use heretofore has been largely perverted. -Corn, rye, barley, and oats are not appreciated as they should be. -They have been used largely in the manufacture of intoxicating drinks -and for feeding animals to procure meat. It has been said that the -Revolutionary War was won by men fed on hasty pudding--in other words, -corn meal mush. Learn to eat bread made from corn, rye, or oats, or a -mixture of these grains. Form the habit of eating these more economical -breads; then continue the practice. Such breads are far superior to the -ordinary denatured white bread. If a dog is fed only white bread, death -will result sooner than if it is fed nothing. - - -_The Call of the Country_ - -Land in Europe that for centuries was used to gratify the abnormal -tastes of plutocrats and the aristocracy, is now being made to produce -wholesome food to meet the world's needs. In America, people are still -deprived of their divine right to a simple home, because millions of -acres of land are held in a similar manner. - -Schools and churches should encourage the cultivation of vacant city -lots. City people may thus learn the secret of intensive farming. It -may give some courage to make a home on a few acres of land and to -raise the food for their own tables. Every turn in a congested center -calls for an outlay of means. Modern methods of living are unnatural -and extravagant. In the city, every article of food costs in proportion -to its distance from the base of supplies. Transportation must be added -to the original cost of production; the jobber, the wholesaler, the -commission merchant, the retailer, the delivery man, and the baker must -all have their profits. - -Get out of the cities; get onto the land! Why not preach this part of -the gospel? Help people to understand that the unnatural appetites and -the desires for artificial food are penalties paid very largely by -those who seek to maintain themselves by their wits. One mighty step -has been taken toward the prevention of waste and in economy's favor -when men learn to earn their bread in the sweat of their face while -tilling the soil. - -Late hours, business worry, nerve-wrecking noises, the hurry, the wear -and tear of living in a crowd, the dust and filth of the city air, -the struggle of competition,--these would be replaced by purer, saner -surroundings if parents settled in some country place where children -are born with a heritage of fresh air, grassy playgrounds, wholesome -daily tasks in the house and out of doors, and are fed in a simple -manner befitting their surroundings. But do not transfer the evils of -the city to some country site. Not much need to urge "the gospel of the -clean plate" to the healthy country child! A good appetite is the best -seasoning for plain food. - - -_Permanent Reforms_ - -The world has been roughly awakened, and forcibly compelled to study -food economy. This upheaval should result in permanent good to every -individual. We have not fully appreciated the fact that our sinful -indulgence and our careless waste of time, money, and food is a -violation of the great commandment, "Thou shalt love thy neighbor as -thyself." By our extravagant ways, multitudes have been robbed of -the necessities of life. But our horizon is broadening. We begin to -understand why we should eat and drink to the glory of God. Provision -is now being made for the bread we save to reach the hungry in distant -parts of the earth. We can now prove that he who gives even a cup of -cold water shall in no wise lose his reward. To-day, as truly as on the -shores of Galilee, the great Master is saying, "Gather up the fragments -that remain, that nothing be lost." And if we enter whole-heartedly -into this food conservation movement, we may expect the blessing of the -Lord to rest so greatly upon the fragments saved that the wide world -will be fed. - -[Illustration: - - (C) _Underwood, N. Y._ - - _A ten-pound loaf of war bread baked on the old Gettysburg battle - field. This bread keeps in good condition three weeks._] - - - - -[Illustration] - -FOOD ELEMENTS _and_ SIMPLICITY of DIET - -_by E. H. RISLEY, M.D._ - -Chair of Chemistry, College of Medical Evangelists, Loma Linda, -California - - -"Food is any substance that, being taken into the body of animal or -plant, serves, through organic action, to build up normal structure or -supply waste of tissue." - -Food principles or elements are commonly grouped into the following -classes: - - 1. Proteins - 2. Fats - 3. Carbohydrates - 4. Inorganic salts - 5. Vitamines - 6. Water - -A brief discussion of these food elements will help our readers to -select their food supply more intelligently. - - -_Proteins_ - -The first class of food substances mentioned above are of very great -importance to the body. The term "protein" really means, "of first -importance." These compounds are represented by such foods as -the white of egg, lean meat, gluten of wheat, and casein of milk. -Chemically, proteins are very complex, more so than any other class -of food materials. They have in their structure the chemical elements -carbon, hydrogen, oxygen, nitrogen, often sulphur and phosphorus, -and, less commonly, iron. The nitrogenous element seems to be the -most important, since the others mentioned can be obtained from other -classes of food; but as these classes of food cannot take the place of -protein, it seems clear that the nitrogen is the important constituent. - -Most proteins coagulate on heating. An illustration of this property -is the coagulation of the white of an egg when the egg is cooked. The -proteins all undergo decomposition quite easily. This is evidenced by -the ease with which eggs and meat spoil. - -Protein molecules are made up of smaller molecules called amino acids. -These are the "building stones" from which the working tissues of the -body are formed. There are on the average about fifteen different kinds -of these amino acids in the proteins, which are especially valuable in -supplying building material for the tissues of the human body. These -amino acids are united in long chains to form the protein molecule, -and in this respect can be compared to cars in a train. By the work of -digestion, the proteins are broken down into these comparatively simple -building stones, which, when absorbed into the circulation, are used by -the body in building working tissues as they are needed. - -There are a number of classes of proteins; but since the classification -is rather complicated, it will not be given here. To group the various -foods as to their relative amounts of protein is often of interest. For -example, foods very rich in protein, such as the gluten preparations, -lean beef, and white of egg, may be regarded as the first class; a -second class might be formed of those which are moderately high in -protein, such as peas, beans, lentils, and walnuts; a third class -having a moderate amount of protein, represented by the cereals -and breads; and still a fourth class very low in protein, such as -vegetables and fruits. - -Protein is the tissue builder of the body; but the actual amount of -tissue built new each day is very small, therefore the need for a -large supply of protein for this purpose is not apparent. Protein not -only supplies tissue-building material, but it can also supply heat -and energy in a manner similar to the other classes of food elements, -carbohydrate and fat, one ounce of the protein yielding one hundred -sixteen calories of energy. The excess taken in may be used in this -way, as there is no storage of this material in the body. However, to -use this kind of fuel takes more work on the part of the body as a -whole, as the nitrogenous wastes must be eliminated by the kidneys. - -One can see, then, that a certain amount of protein is needed to keep -the tissues in good repair, but that it is better to get most of the -heat and energy from the food elements specially designed for that -purpose; that is, carbohydrate and fat. - -The Chittenden standard of diet gives ten per cent of the total fuel -value in the form of protein. On the basis of two thousand five hundred -total calories a day, two hundred fifty calories of protein would -be required. This is equal to two and one seventh ounces actual dry -protein. This amount is thought by some to be low, but experimental -evidence seems clearly to prove its adequacy in keeping up nutrition. - - -_Fats_ - -The second group of food elements in our classification are substances -having a greasy feeling and taste. They are lighter than water, leave -a grease spot upon paper, are insoluble in water, and soluble in such -chemicals as gasoline and ether. - -Fats have in their molecules the chemical elements carbon, hydrogen, -and oxygen. These elements are put together into two groups, -or compounds, glycerin and fatty acids, which, when chemically -united, form a fat. When fats are exposed to the open air, and thus -contaminated with bacteria, they are likely to become rancid; that is, -some of the glycerin and fatty acids are set free from each other. -If butter is the fat so decomposed, it becomes very disagreeable, on -account of the volatile butyric acid that is set free. - -Fatty bodies are usually grouped under a general heading called lipins, -but the consideration of the other classes is not essential in this -study. - -The vegetable kingdom offers a large list of products containing fats, -many of which are suitable for food. Following are a few examples, with -the percentage of fat in each case: coconuts, sixty-eight per cent; -olives, fifty-six per cent; peanuts, forty-one per cent; cotton seed, -twenty per cent; oatmeal, six per cent; corn, four per cent. - -The animal kingdom is also rich in fat products, illustrated by the -following substances used as foods: butter, eighty-five per cent; -bacon, sixty-five per cent; cheese, thirty per cent; eggs, eleven per -cent; cow's milk, four per cent. - -The function of fat in the body is to yield heat and energy primarily. -Each ounce of fat yields two hundred sixty-four calories of heat, -making the group two and one fourth times as active as either protein -or carbohydrate in this respect. - -Fats ordinarily supply from twenty-five to thirty per cent of the total -calories of a well balanced dietary. On the basis of two thousand five -hundred total calories a day, about seven hundred fifty should be fat. -At two hundred sixty-four calories to an ounce, we have about three -ounces as our daily need of this food element. - -Fats are also stored in the body as a reserve of energy. Every one has -more or less of this sort of reserve, unless he has been starving for -some time, or is suffering from a wasting disease. This reserve of fat -also acts as a protection, and gives shape and symmetry to the body. - -Recently methods have been devised for changing the unstable vegetable -oils into stable, lardlike, solid fats. This process is called -hydrogenation, so named because the process is really one of adding -hydrogen until the fat becomes saturated and less likely to undergo -decomposition into fatty acid and glycerin. The fats thus formed seem -to be equal to the animal fats so far as digestion and utilization are -concerned, and hence are of considerable economic value at the present -time. - -Certain fats, including those of butter and milk, are rich in the -so-called vitamines, and have been shown, by recent experiments upon -animals, to be efficient growth stimulants. - - -_Carbohydrates_ - -The carbohydrates are made up of the chemical elements carbon, -hydrogen, and oxygen. By noticing the name, one readily sees that the -first part stands for the carbon. The latter half, "hydrate," indicates -that water might be present; and in fact, nearly all of these bodies -have hydrogen and oxygen present in the proportion to form water, that -is, two parts hydrogen to one of oxygen. Carbohydrates ordinarily make -up about sixty to sixty-five per cent of the total number of calories -of our diet. Most carbohydrates, when pure, are either white powders -or white crystalline solids. Many of them are sweet to the taste. The -starches and the celluloses are not soluble in cold water, but the -sugars are readily soluble. - -The classification of the carbohydrates is comparatively simple; and -part of it is given here, as it will help in our discussion of the -properties of the group: - - / 1. Cellulose - / 1. Starch Group | 2. Starch - | \ 3. Dextrin - | / 1. Cane Sugar - Carbohydrates | 2. Cane Sugar Group | 2. Malt Sugar - | \ 3. Milk Sugar - | / 1. Glucose - \ 3. Glucose Group | 2. Levulose - \ 3. Invert Sugar - -_Cellulose_ is the coarse woody fiber found in the stems of all plants -and in the outer coating of the various grains. Unless cellulose is -very young and tender, it is not digested by the human digestive -system. However, some forms of it are of value, as they give bulk -to the food residue in the digestive tract, and thus stimulate the -activity of the intestinal muscle. In this way, cellulose acts as a -natural laxative, and in some cases is a very desirable substance to -have in the food eaten. The bran of wheat and other cereals is an -especially valuable form to use. - -_Starch_ is found in all cereals, in many vegetables, in some fruits, -and in nuts. It occurs in these different foods in the form of a white, -granular substance. The granules have characteristic forms for the -different grains, fruits, etc., which can be recognized by the aid of -the microscope. Raw starch is insoluble in cold water; hence to be most -readily digested, it should be cooked. The cooking process ruptures the -granules, and makes the starch itself partially soluble; and in this -form, it is more easily attacked by the digestive juices. - -_Dextrin_ is formed by heating starch to about 350 deg. F., as in an oven. -This degree of heat changes the starch chemically to dextrin. In this -dextrin form, it is soluble, and is in reality one step along in the -process of digestion. - - -TABLE A--CEREALS AND LEGUMES - - A. Per cent Water - B. Per cent Protein - C. Per cent Fat - D. Per cent Carbohydrate - E. Per cent Ash - F. Calories per oz. Protein - G. Calories per oz. Fat - H. Calories per oz. Carbohydrate - I. Calories per oz. Total - - ----------------------------------------------------------------------- - FOOD A B C D E F G H I - ----------------------------------------------------------------------- - Beans, baked 68.9 6.9 2.5 19.6 2.1 8.0 6.6 22.7 37.3 - - Bread, white 35.3 9.2 1.3 53.1 1.1 10.7 3.4 61.6 75.7 - - Bread, whole wheat 38.4 9.7 .9 49.7 1.3 11.3 2.4 57.7 71.4 - - Corn bread 38.9 7.9 4.7 46.3 2.2 9.2 12.4 53.7 75.3 - - Corn flakes 8.5 9.3 .5 78.7 2.6 10.8 1.3 91.3 103.4 - - Hominy, cooked 79.3 2.2 .2 17.8 .5 2.6 .5 20.6 23.7 - - Macaroni, cooked 78.4 3.0 1.5 15.8 1.3 3.5 4.0 18.3 25.8 - - Oatmeal, boiled 84.5 2.8 .5 11.5 .7 3.2 1.3 13.3 17.8 - - Peas, green, cooked 73.8 6.7 3.4 14.6 1.5 7.8 9.0 16.9 33.7 - - Rice, boiled 72.5 2.8 .1 24.4 .2 3.2 .3 28.3 31.8 - ----------------------------------------------------------------------- - - -TABLE B--FRUITS - - A. Per cent Water - B. Per cent Protein - C. Per cent Fat - D. Per cent Carbohydrate - E. Per cent Ash - F. Calories per oz. Protein - G. Calories per oz. Fat - H. Calories per oz. Carbohydrate - I. Calories per oz. Total - - ----------------------------------------------------------------------- - FOOD A B C D E F G H I - ----------------------------------------------------------------------- - Apples 84.6 .4 .5 14.2 .3 .5 1.3 16.5 18.3 - - Bananas 75.3 1.3 .6 22.0 .8 1.5 1.6 25.6 28.7 - - Blackberries 86.3 1.3 1.0 10.9 .5 1.5 2.6 12.6 16.7 - - Dates 15.4 2.1 2.8 78.4 1.3 2.4 7.4 90.9 100.7 - - Figs 18.8 4.3 .3 74.2 2.4 5.0 .8 86.1 91.9 - - Grapes 77.4 1.3 1.6 19.2 .5 1.5 4.2 22.3 28.0 - - Oranges 86.9 .8 .2 11.6 .5 .9 .5 13.5 14.9 - - Peaches 89.4 .7 .1 9.4 .4 .8 .3 10.9 12.0 - - Raisins 14.6 2.6 3.3 76.1 3.4 3.0 8.7 88.3 100.0 - - Strawberries 90.4 1.0 .6 7.4 .6 1.2 1.6 8.6 11.4 - ----------------------------------------------------------------------- - - -TABLE C--NUTS - - A. Per cent Water - B. Per cent Protein - C. Per cent Fat - D. Per cent Carbohydrate - E. Per cent Ash - F. Calories per oz. Protein - G. Calories per oz. Fat - H. Calories per oz. Carbohydrate - I. Calories per oz. Total - - ----------------------------------------------------------------------- - FOOD A B C D E F G H I - ----------------------------------------------------------------------- - Almonds 4.8 21.0 54.9 17.4 2.0 24.4 144.9 20.2 189.5 - - Brazil nuts 5.3 17.0 66.8 7.0 3.9 19.7 176.4 8.1 204.2 - - Chestnuts 5.9 10.7 7.0 74.2 2.2 12.4 18.5 86.1 117.0 - - Coconuts 14.1 5.7 50.6 27.9 1.7 6.5 133.6 32.4 172.5 - - Hickory nuts 3.7 15.4 67.4 11.4 2.1 17.9 177.9 13.2 209.0 - - Peanuts 9.2 25.8 38.6 24.4 2.0 29.9 101.9 28.3 160.1 - - Pecans 3.0 11.0 71.2 13.3 1.5 12.8 188.0 15.4 216.2 - - Pine nuts 6.4 33.9 49.4 6.9 3.4 39.3 130.4 8.0 177.7 - - Walnuts, black 2.5 27.6 56.3 11.7 1.9 32.0 149.6 13.6 195.2 - - Walnuts, English 2.5 16.6 63.4 16.1 1.4 19.3 167.4 18.7 205.4 - ----------------------------------------------------------------------- - - -TABLE D--VEGETABLES - - A. Per cent Water - B. Per cent Protein - C. Per cent Fat - D. Per cent Carbohydrate - E. Per cent Ash - F. Calories per oz. Protein - G. Calories per oz. Fat - H. Calories per oz. Carbohydrate - I. Calories per oz. Total - - ----------------------------------------------------------------------- - FOOD A B C D E F G H I - ----------------------------------------------------------------------- - Asparagus, cooked 91.6 2.1 3.3 2.2 .8 2.4 8.7 2.6 13.7 - - Beets, cooked 88.6 2.3 .1 7.4 1.6 2.7 .3 8.6 11.6 - - Cabbage 91.5 1.6 .3 5.6 1.0 1.9 .8 6.5 9.2 - - Carrots 88.2 1.1 .4 9.3 1.0 1.3 1.1 10.8 13.2 - - Lettuce 94.7 1.2 .3 2.9 .9 1.4 .8 7.7 9.9 - - Onions 87.6 1.6 .3 9.9 .6 1.9 .8 11.5 14.2 - - Potatoes, boiled 75.5 2.5 .1 20.9 1.0 2.9 .3 24.2 27.4 - - Spinach, cooked 89.8 2.1 4.1 2.6 1.4 2.4 4.8 3.0 10.2 - - Tomatoes 94.3 .9 .4 3.9 .5 1.0 1.1 4.5 6.6 - - Turnips 89.6 1.3 .2 8.1 .8 1.5 .5 9.4 11.4 - ----------------------------------------------------------------------- - - -TABLE E--MISCELLANEOUS FOODS - - A. Per cent Water - B. Per cent Protein - C. Per cent Fat - D. Per cent Carbohydrate - E. Per cent Ash - F. Calories per oz. Protein - G. Calories per oz. Fat - H. Calories per oz. Carbohydrate - I. Calories per oz. Total - - ----------------------------------------------------------------------- - FOOD A B C D E F G H I - ----------------------------------------------------------------------- - Butter 11.0 1.0 85.0 3.0 1.2 224.4 225.6 - - Cane sugar 100.0 116.0 116.0 - - Cream 74.0 2.5 18.5 4.5 .5 2.9 48.8 5.2 56.9 - - Cottage cheese 72.0 20.9 1.0 4.3 1.8 24.2 2.6 5.0 31.8 - - Eggs 73.7 13.4 10.5 1.0 15.5 27.7 43.2 - - Honey 18.2 .4 81.2 .2 .5 94.2 94.7 - - Milk 87.0 3.3 4.0 5.0 .7 3.8 10.6 5.8 20.2 - - Milk, condensed 68.2 9.6 9.3 11.2 1.7 11.1 24.6 13.0 48.7 - - Milk, skimmed 90.5 3.4 .3 5.1 .7 3.9 .8 5.9 10.6 - - Olives, ripe 64.7 1.7 25.0 4.3 3.4 2.0 66.0 5.0 73.0 - ----------------------------------------------------------------------- - -Thoroughly toasted bread is quite well dextrinized. It is more easily -digested, has a sweeter taste than ordinary bread, and in some cases, -is more desirable. - - -_Sugar Group_ - -_Cane sugar_ is probably the most important member of the sugar -groups. It is obtained from the sugar cane and the sugar beet, the two -forms being identical chemically. It can be obtained in a high state -of purity, often up to ninety-nine and eight tenths per cent. The -English-speaking races use the largest amount of this sugar, in some -countries averaging as high as eighty-five pounds per capita a year. -Cane sugar is white, crystalline, soluble in water, and has a very -sweet taste. - -_Malt sugar_ is obtained from grains, such as barley or wheat, by -allowing them to sprout. During the sprouting process, there is -developed in the grain a ferment that is capable of changing starch to -malt sugar. After the malt diastase, as the ferment is called, has had -a chance to convert the starch to malt sugar, the sugar is extracted -with water, and the resulting solution evaporated to a sirup. This -sirup can be evaporated further and the malt sugar or maltose taken out -as a solid; but it is usually used in the form of a sirup. This maltose -is a natural product to the body, as it is formed by the saliva and the -pancreatic juice when they act upon starch. - -_Milk sugar_ is found to the extent of about five per cent in cow's -milk. It is obtained as a by-product in the manufacture of cheese. The -whey, or watery fluid left after the removal of the curd, is evaporated -and purified until a fine, white, rather gritty powder, or in some -cases a crystalline solid, is obtained. This milk sugar, or lactose, -is soluble in water, and has a fairly sweet taste. Lactose is one of -the essential food elements for the normal growth of a child or a young -animal. Hence one can see why children cannot be reared easily without -milk. - -_Glucose_ is the most important sugar in the third group of -carbohydrates as given above. It is found naturally in many fruits, -and is here called grape sugar. It is the normal sugar of human blood, -and in this connection, is usually called dextrose. Glucose is made -commercially by boiling starch, most frequently cornstarch, in water, -to which sulphuric acid has been added up to one to one and one half -per cent. After sufficient boiling, the acid is neutralized with lime, -and the sugar separated by chemical methods. If the process is carried -out carefully, and reasonably pure reagents are used in the process, -the result will be a sirup of fair purity and one of value as a food. -Impure and poorly made samples of glucose have given this otherwise -wholesome sugar a bad name. - -Glucose can also be obtained in solid form by continuing the process -of purification a few steps beyond the sirup stage. But let it not be -forgotten that any of the sugars, taken in large amounts, may overload -the digestive system and the liver, and hence they should be used in -reasonable amounts. - -_Levulose_, called also fruit sugar, is found in some of the sweet -fruits and in bees' honey. The chief sugar of honey is called invert -sugar, and is really made up of equal parts of dextrose and levulose. -It is present up to seventy-five per cent in good samples of honey. -These sugars, properly used, are excellent foods. - - -_Importance of Carbohydrates_ - -The carbohydrates are our chief source of heat and energy, and as -previously stated, furnish sixty to sixty-five per cent of the total -fuel value of our food. Each ounce of pure carbohydrate yields one -hundred sixteen calories of heat when burned. In caloric yield, they -are equal to the proteins gram for gram, but yield less than one half -that of the fats. If two thousand five hundred calories are again taken -as our standard, then sixty per cent would make one thousand five -hundred calories to be furnished by the carbohydrates. At one hundred -sixteen calories an ounce, we find that it would require thirteen -ounces of pure carbohydrate a day to balance this part of our diet. - - -_Other Essential Elements_ - -The inorganic salts or ash of food are just as essential to the body -as the other groups of food elements. These essential salts consist -of the most common chemical elements, such as soda, potash, lime, -magnesia, iron, phosphorus, sulphur, etc. One might expect to find -some rare elements in a piece of mechanism as complicated as the human -body, but such is not the case. The body salts are of the most common -kinds. These salts are found in proper amounts in foods as produced by -nature. We cannot take these salts as they are found in the chemical -laboratory and use them to good advantage, but we should make sure that -we are taking foods that will supply them in the proper amounts. Our -best sources of supply are the grains, the fruits, and the vegetables. -It is interesting to note that these mineral elements are generally -found most abundantly, in the grains at least, in or near the outer -coating, and that our high-grade flours are partially robbed of them -when the bran and the middlings are removed. The same seems to be true -of potatoes. In peeling, a large part of these salts is removed, and -thus the real value of this splendid food product is lessened. This is -one of the strong arguments for the use of whole wheat flours and other -whole grain products. These inorganic salts are needed in the body -to keep the various tissues up to their normal in composition. For -example, the blood constantly needs some iron to build the red cells. -Though the actual amount needed is very small, yet that small amount is -exceedingly important to have at hand. - -As some of these salts are constantly being eliminated from the body, -there must be a constant supply to keep the tissues in equilibrium. - - -_Vitamines_ - -Vitamines are elsewhere considered in this booklet, hence only a very -brief summary here. The chemistry of these products is very little -understood at present. They were so named by Funk because of their -nitrogen content and similarity to ammonia, the name really meaning -_vital ammonias_. The term "vital" carries with it the idea of their -importance to life. Some persons have questioned this name; but up to -the present, it seems to be the best suggested. - -The importance of the vitamines in nutrition has been very clearly -demonstrated in experiments upon animals, and these experiments have -been repeated a sufficient number of times to be conclusive. Animals -have been fed upon pure protein, fat, carbohydrate, and salts, but with -vitamine removed or destroyed; and although receiving calories enough, -they fail to keep up their nutrition. With a simple change of dietary -to include a small amount of food containing the vitamine, without any -change in the total calories eaten, their nutrition improves quickly, -and they come back to a normal state. - -Foods rich in vitamine are represented by milk, fresh vegetables, fresh -fruits, and whole grain products. Foods poor in these substances are -represented by sterilized and preserved milks, dried fruits, dried -vegetables, white flour, and polished rice. - -Vitamines are reduced or lost by the following processes in the -preparation of foods: taking off the coating of grain, overheating, -washing out in cooking, and drying. - - -_Importance of Water_ - -Water, although not a food in the sense of yielding fuel value to the -body, is a most important agent in all the various chemical processes -taking place in the tissues. - -Water is the universal solvent; and because of this property, it -carries both food and waste to and from the tissues. The average person -needs from three to five quarts a day, a part of which is taken as a -portion of the food eaten. This leaves from three to five pints to be -taken as a drink. Good drinking water should be colorless, odorless, -and of an agreeable taste; should be free from organic matter, -poisonous metals, and the bacteria of disease; and should be low in -nonpoisonous mineral salts--that is, should be reasonably soft. - -There are three common classes of water that are used for drinking -purposes; namely, rain water, surface water, and ground water. Rain -water is the purest if properly collected. Surface water--water from -lakes, streams, etc.--is most likely to be contaminated with organic -matter and bacteria. Ground water--that is, water from springs and -wells--is likely to be the hardest, but is usually free from bacteria -of disease unless there is some contamination from the surface. To take -a fairly good quantity of water between meals is better than to drink -too freely at the meal hour. - -Great care should be taken in selecting the supply of drinking water, -as when contaminated, it is a very fruitful means for the transmission -of diseases, particularly such diseases as typhoid fever. If not -certain of the purity of a water supply, one can be sure to destroy -all the disease-producing bacteria by boiling the water for a few -minutes, then cooling, and drinking as usual. - - -_Simple Dietetic Principles_ - - 1. Food should be pleasant to the sight and the taste. - - 2. Eat slowly. Masticate thoroughly. - - 3. Do not wash down your food with water or any kind of beverage. - - 4. Cheerfulness is an important aid to digestion. The mind should be - free from care, and the surroundings pleasant. - - 5. Avoid overeating. - - 6. There should be between five and six hours' interval between - meals, and no food should be taken during this interval. - - 7. Make your list of foods balance up with about ten per cent - protein, twenty-five to thirty per cent fat, and sixty to sixty-five - per cent carbohydrate. - - 8. Eat few kinds of food at a meal, but vary the menu from day to - day. - - 9. Food should be properly cooked to get the best results. - - 10. Do not eat late at night. The evening meal should be the lightest. - - 11. Eat green vegetables frequently in season. - - 12. Fresh fruits are very helpful in the diet. - - 13. Combine fruits, grains, and nuts. - - 14. Fruits and coarse vegetables are not a good combination. - - 15. It is better not to take large quantities of cane sugar and milk - together. - - 16. Do not eat rich and complicated mixtures of food. - - 17. Flesh meats are expensive, they make the protein high, and are - second-hand foods. Their place may easily be supplied by other foods. - - 18. Avoid excessive amounts of salt. - - 19. Do not use pepper or other irritating condiments and spices in - seasoning your food. - - 20. Tea and coffee are not foods, and should be entirely dispensed - with. - - 21. Alcohol is a poison, and should be entirely eliminated from the - menu. - - - - -[Illustration] - -Necessary Knowledge to Careful Planning - - -To thousands of home-keepers the requirements are new: a correct -knowledge of proteids, of carbohydrates, of calories is unfamiliar -to them. They cannot grasp what is asked of them, in a day or a week -or a month. Suddenly has housekeeping been transformed from a daily -round to a science and a business.... It all calls for intelligent -study and the most careful planning. It is not a small "bit," it is a -full-sized job: never has the American woman faced a bigger job. As she -does it or fails of doing it, will this great country win or lose the -war.--_Ladies' Home Journal._ - - - - -[Illustration] - - VITAMINES _and_ CALORIES - - _by_ - _D. D. COMSTOCK, M.D._ - - for years Medical Superintendent of Glendale - Sanitarium, Glendale, California - - -The body is a machine, intricate, complicated, "fearfully and -wonderfully" constructed. In one way, it is simple in its operations; -but in another, so ultrascientific in the detail of its automatic -control, and so deep in the mysteries of its chemical processes, that -the investigation of ages has not been able to fathom its greater -scientific depths, and bring to the surface a knowledge of its ultimate -structure and its wonderful workings. The Master Designer of the living -machine so adjusted its mechanism that in its original environment and -relationship, its care would be easy, and the laws of its preservation -few and exceedingly simple. - -Like most machines, the human machine requires the impartation of -energy. Similarly, also, this is supplied by the combustion of certain -carbonaceous substances. It needs constant repair. These and its other -needs are all furnished in the daily food supply. - -The life of this machine can be greatly lengthened by intelligent care, -or shortened by neglect and abuse. Its efficiency may be similarly -affected. While one cannot hear the pounding of the engine or the -rattling of the machinery, yet the machine is damaged if run under too -high a pressure and at too great speed. - -There are seven classes of the essential elemental food -substances,--proteins, fats, carbohydrates, vitamines, salts, -cellulose, and water. The ideal diet is one in which these seven -elements are regularly supplied to the body in the amounts required -to meet its daily needs. A person living close to nature, receiving -his food first-handed, direct from nature's health food factory, and -eating it with only the cooking and seasoning necessary, and with a -reasonable variety, would probably find his diet sufficient, and the -elements in about the proper proportions; and with an honest appetite, -steadied by a little temperate-in-all-things ballast, he probably -would not go far astray as to the proper amounts. But unfortunately, -the average individual is not living close to nature. Much that is -artificial has come in. Our appetites are capricious, deceitful, and -unreasonable. Our foods come to us processed, cartonned, and tinned, -often embalmed, devitalized, or adulterated. They are often served to -us so disguised that we cannot tell whether their nutritive substance -has been concentrated or diluted, or indeed whether or not the body -will recognize it as having any nutritive value at all, despite its -pleasing flavor. Therefore, in order that the ideal may be approximated -to a reasonable and practical degree, we must have some knowledge not -only of the needs of the body, but also of these food elements, and how -their values may be estimated in the various food substances. - -The foods that enter into the make-up of the body and supply its heat -and energy are three,--protein, fat, and carbohydrate. While the salts -to a certain extent enter into the body structure, they have but little -to do with heat and energy production. The remaining food classes are -adjuncts, their use being simply to make possible the utilization, -by the body, of the tissue and fuel foods. The cellulose assists -mechanically in digestion; the water furnishes the necessary fluid; and -the vitamines provide the battery, as it were, which sets the whole -apparatus in motion. - - -_The Heat Unit_ - -Of the many persons who, for economical or hygienic reasons, have tried -to adjust their diet better, some have undertaken the task without a -fundamental knowledge of the physiological and caloric value of foods, -their composition, or the nutritional needs of the body, and have done -themselves more harm than good. It is possible for us to measure the -value of our foods, and to express it in terms of heat units; and with -a knowledge of the bodily needs, we may supply ourselves with foods in -approximately the amounts needed, and in the best combinations. Food -oxidized in the body produces the same amount of heat as that burned -outside the body, and the instrument by which the heat value of any -substance is determined is called a calorimeter. The unit of measure of -heat is called the calorie or heat unit. - -The calorimeter consists of a double chamber, the outer one containing -a given quantity of water. The inner chamber is thus surrounded by a -water jacket. In it is placed a definite amount of pure, water-free -food to be tested; for example, an ounce of sugar. By means of an -electric connection, the sugar is ignited and burned, and the heat -produced thereby is imparted to the water in the outer chamber. When -the process is complete, the difference in the temperature of the water -is noted, and the amount of heat generated is computed. The calorie -is the amount of heat necessary to raise the temperature of one pound -of water four degrees F., or one kilogram one degree C. In this way, -the heat values of pure protein, fat, starch, and sugar have been -determined. In the laboratories of the United States government, the -composition and caloric value of practically every food substance known -has been worked out. Any person can have access to these tables of food -values by applying to the government, or by purchasing from almost any -bookstore any one of the several books on food values, that are on the -market. (See pages 23-27 of this book.) - -The heat value of a gram of pure, water-free protein--for example, the -casein of milk, egg albumen, or fiber of meat--is a trifle more than -four calories. That of pure starch or sugar is also four calories. -Fat is more than double this value, one gram yielding nine and three -tenths calories. Since an ounce equals about thirty grams, the number -of calories to an ounce is determined by multiplying the above figures -by thirty. Different kinds of food vary greatly in the proportion of -the food elements and also of the water and cellulose they contain. -(Cellulose has no fuel value in the human body.) We therefore find -a great variation as to their caloric values also. For example, one -heaping tablespoonful of home-baked beans will weigh about fifty grams, -thirty of which is water and cellulose. Its total caloric value is one -hundred, divided among protein fifteen, fat forty (the fat has largely -been added), and carbohydrate forty-five. Contrast with this the same -quantity of mashed turnips. One heaping tablespoonful will weigh about -seventy grams, of which sixty-five is water and cellulose. Its total -fuel value is three calories. - -By a little study, one may very readily become familiar with the -approximate values of the more common foods, and be able to arrive at -some conclusion in regard to the correctness of one's daily food ration -as to amount and proportions. Many would be surprised to see how far -short their diet comes of the ideal. - -It is easy to remember that an ordinary slice of bread--about three and -one half inches square--contains approximately one hundred calories; an -average egg, sixty-five; a glass of milk, one hundred fifty; an average -potato, one hundred twenty-five; a tablespoonful of gravity cream, -fifty; the usual serving of cooked cereal, seventy-five to one hundred; -vegetables, except potatoes, an ordinary serving, twenty-five to fifty, -depending on the amount of fat or milk added as seasoning; legumes, -average serving, one hundred to one hundred fifty. Desserts are usually -high in value, ranging from one hundred twenty-five calories in the -usual serving of simple custard or junket to three hundred fifty or -more in the usual one sixth of some pies, or the ordinary piece of cake. - -Housewives who wish to go into the question of foods thoroughly, and -combine the science with the art of cookery, may arrange a table of the -staples and raw food that ordinarily enter into their various recipes, -somewhat after the following, the items of which have been taken at -random from such a list or table already prepared and in use: - - A. _Food_ - B. _Measure_ - C. _Weight_ - D. _Protein_ - E. _Fat_ - F. _Carbohydrate_ - G. _Total_ - - A B C D E F G - - Flour 1 cup 5 oz. 80 25 419 524 - Eggs, average each 11/2 oz. 23 40 0 63 - Milk, whole 1 cup 8 oz. 30 88 46 164 - Sugar, granulated 1 cup 71/2 oz. 0 0 840 840 - Butter 1 cup 8 oz. 0 1,744 0 1,744 - Butter 1 tablespoon 1/2 oz. 0 109 0 109 - -If the housewife desires to know the food value of a cake, for instance, -that she is about to bake, whose recipe calls for two cups flour, one -and one half cups sugar, one half cup butter, four eggs, she can very -easily find out by consulting her table; as: - - A. _Protein_ - B. _Fat_ - C. _Carbohydrate_ - D. _Total_ - - - A B C D - - 2 cups flour = 160 50 838 1,048 - 11/2 cups sugar = 0 0 1,260 1,260 - 1/2 cup butter = 0 872 0 872 - 4 eggs = 92 160 0 252 - ------------------------------ - Totals 252 1,082 2,098 3,432 - -If the cake is cut into twelve servings, the value of each may be -determined by dividing each of these sums by twelve. Thus each piece -will represent in value, protein, twenty-one calories; fat, ninety -calories; carbohydrate, one hundred seventy-five calories; total, two -hundred eighty-six calories. - -The number of calories needed by the individual varies with height, -age, sex, climate, and state of muscular activity; but for the average -person, two thousand calories daily may be taken as a working basis. -If one is engaged in active muscular labor, the requirement may be -three thousand or more. Many persons of sedentary habits do better -on less than two thousand. Other things being equal, men need about -ten per cent more than women. Children need about ten per cent more -than adults. An obese individual, or one suffering from the results -of imperfect oxidation, as manifested in rheumatism, neuralgia, and -myalgia, may do well for a time on as low an allowance as one thousand -one hundred to one thousand two hundred food units daily, experiencing -marked relief from symptoms, and if obese, a reduction in weight of -from one to four pounds a week. - -It should be kept in mind that the amount of protein needed is quite -constant, and does not vary with one's state of activity, as does the -demand for the fats and the carbohydrates. From two hundred to two -hundred fifty calories of this element are needed daily, even though -the total ration be low. If one does well on the low ration suggested -above, the protein should not be lowered proportionately, as would be -the tendency. This is the repair substance, which the body, not being -able to store up, must have supplied to it in regular daily amounts. - -Excess in eating is often due to the use of certain concentrated foods. -A teaspoonful of olive oil contains forty calories; the ordinary pat -of butter (one fourth ounce), fifty calories; a heaping teaspoonful -of sugar, forty calories; one English walnut, thirty-three calories; -a fair sized olive, twenty calories. While these are good foods, they -should be eaten with due regard for their high energy value, that -the proper food balance be not disturbed. After eating a good square -meal, the average individual calls for the dessert, which, with its -accompaniments, actually constitutes a second meal; as, for example, a -serving of pie, three hundred fifty calories; its cheese accompaniment, -another one hundred calories; a few stuffed dates, another one hundred -calories; a few nuts and raisins and a cup of chocolate bringing the -total value of this second meal forced upon the body up to seven -hundred or eight hundred calories. - -Vegetables of themselves are low in caloric value, their importance -being due to the cellulose, salts, and vitamines they contain. But -they are usually prepared with so much butter or cream that as served -they have a high caloric value in fat. Lean meat is practically pure -protein, and the tendency of the meat eater is to get an excess of -this element. The vegetarian often goes to the other extreme, his -diet showing a deficiency in protein, with an excess of fats and -carbohydrates. That the protein balance be kept normal is an important -matter, for a person may at one and the same time be suffering from the -results of a deficient diet and also from the effects of overeating. -The protein needed daily is from ten to thirteen per cent of the total -ration. If the total daily ration is but one thousand five hundred -calories, the protein should still be two hundred calories, and -therefore thirteen per cent of the total. Thus if a person is living -on foods containing less than ten per cent, there is danger of not -getting enough of this important element. Much of the food eaten is -less than ten per cent protein, because of the addition to it of fat -and sugar in large amounts. - -So-called meat substitutes should be high in the percentage of protein, -in order to make up for the butter, sugar, oils, olives, desserts, -fruits, and other very low protein foods that enter so largely into -one's dietary. The question has been asked, Why object to the addition -of fat to a meat substance, since it does not actually reduce the -quantity of protein, though it does relatively? In reply, it may be -said that the relative reduction makes necessary an excess of the -nonnitrogenous foods, to get enough protein; and even though one's -capacity should receive it comfortably, still the objection to the -excess aliment remains. - -A study of food composition and values will enable the housewife so to -plan her meals that the various elements may be served to her family -in the proper proportions. A knowledge of calories, and an intelligent -application of the principles involved in these questions of nutrition, -will enable any housewife to reduce the cost of feeding her family -from twenty-five to fifty per cent, which would be worth while from -an economical standpoint, not to mention the advantage to be realized -healthwise. - - -_Vitamines_ - -Says Lusk, "It has thus far been shown that nutrition means fuel for -the machinery, new parts with which to repair the machine, and minute -quantities of vitamines, which produce a harmonious interaction between -the materials in the food and their host." - -In the words of another investigator, "The study of dietetics from -the standpoint of the vitamines has only just begun." Sufficient has -been learned and demonstrated about them, however, to show that they -play a most important part in nutrition and in vital tissue processes. -Since they are so little understood, a complete definition is not yet -possible. The pure vitamine, it seems, cannot be isolated, so their -exact chemical nature is not known. The chemical process necessary to -free it is no sooner begun than the vitamine is apparently decomposed, -and all trace of it is lost. One is reminded of the efforts of some -early investigators to submit living protoplasm to a chemical analysis, -they hoping thereby to reveal the mysteries of physical life itself; -but at the first intrusion, this subtle something flees, taking its -secrets with it, and leaving us only the empty shell of dead protein -matter. While the activities and manifestations of life are seen on -every hand in animal and plant, we are but little the wiser as to what -life really is. - -Vitamines seem to stand closely related to the living process in the -tissue cells. Some investigators have thought them to be the mother -substances of the various bodily ferments and internal secretions, -any disturbance of which produces serious constitutional troubles. -Therefore the continuous use of a diet lacking in any of these mother -substances would of necessity lead to a deficiency of these absolutely -essential vital secretions and ferments. - - -_Vitamines and Disease_ - -Years were spent in investigation before it was found out that -beriberi, a disease of the Orient, could be cured and prevented by the -addition, to the diet, of certain nutritive elements in the covering -of the rice, that are ordinarily removed in the polishing process, -and thrown away. Just what these nutritive elements were, was not -understood; but the fact remained that a diet of polished rice resulted -in symptoms of beriberi, while a diet of the unpolished grain was -sufficient to prevent any manifestations of the disease. In Java, -where the people lived largely on whole rice, beriberi was unknown. -For years, the fact had been recognized, that sailors living on canned -and preserved foods sooner or later developed scurvy, which could -be quickly cured by an addition of fresh vegetables or the juice of -fruits, especially lemons and oranges, to the diet. In 1535, when all -but three of Cartier's one hundred ten sailors had scurvy, he cured -them all by giving them a decoction of fresh pine needles. Babies fed -on Pasteurized milk often develop infantile scurvy. - - -_Convincing Experiments_ - -Vitamines are made only in nature's laboratory. The body cannot make -them, therefore mother's milk is deficient in vitamine if her diet is. -This is demonstrated in a decided way in the Philippine Islands, where -the diet is deficient in the vitamine preventing beriberi. Among the -Filipinos, one half the deaths take place before the end of the first -year of age; and in these infants, one half the deaths are due to -beriberi. Pellagra, a disease of obscure aetiology, or cause, manifests -itself principally among a class of people who live on a monotonous -diet of corn bread, bacon, soda biscuit, and sirup. Some authorities -are quite convinced that it is a "deficiency" disease. Also rickets, -eczema, pyorrhea, and a number of other diseases of obscure cause -are beginning to be regarded as being, in part at least, deficiency -diseases. A predisposition to tuberculosis and other infections may -be of similar cause. There are probably a number, possibly many, -of these vitamine substances. At least two have been quite fully -demonstrated,--the one preventing scurvy, and the one preventing -beriberi. - -The experiments of Cosimir Funk, a Russian, are convincing. He was -able to produce experimental beriberi in pigeons by feeding them for -three weeks on polished rice, then readily to cure them of the disease -by feeding the polishings from the same rice, showing that in the -rice polishings are certain elements absolutely essential to life. He -finally isolated what appeared to be this substance, one pound of the -polishings yielding about three grains of the material. Injecting under -the skin of pigeons dying of beriberi one third of a grain of this -crystalline substance, he was able not only to make them perfectly well -in a few hours, but to keep them in health for three weeks with but the -one dose, even though they were continued on a diet of polished rice. -Funk named this wonderful life-giving substance vitamine, because its -effects were life-giving, and chemically it seemed to belong to the -amines. - - -_Where Found_ - -Vitamines are found in plants, and especially in their seeds. Fresh -meat and raw milk contain them, although animals seem incapable -of making them. In summer, milk is richer in them than in winter, -because of the difference in feed for the cattle. They are contained -also in yolks of eggs, whole grains, potatoes, carrots, beans, peas, -lentils--in fact, practically all green garden vegetables, and fruit. -In the grains, they are found in the dark layer near the outer surface -or branny layer, and in the germ. In potatoes and other vegetables, -they lie immediately under the skin. Yeast bread contains more than -baking powder breads. - -Vitamines are lost by the processing of grains; that is, by the removal -of the outer layers, which contain most of these substances. Hence the -whole grain should be included in the flour. They are also destroyed by -the subjection of foods to too high a temperature. It is therefore best -to cook cereals at a low temperature, as in a fireless cooker. The -vitamines are sacrificed in the drying of foods, and in the paring of -vegetables. If potatoes are boiled, there is great advantage in boiling -them in their "jackets," in which case the vitamines and the salts are -not lost. If they are pared before they are boiled, the potato water -should not be thrown away, as it is rich in vitamines, salts, and -protein. Parboiling of other vegetables is objectionable for the same -reason. Soda and baking powder and similar chemicals seem to destroy -the vitamines. This is one reason why yeast breads are better than -baking powder breads. Furthermore, in yeast fermentation, the vitamine -preventing beriberi is actually formed, but not the vitamine preventing -scurvy. The natural foods that require cooking to make them edible and -wholesome contain vitamines which are not destroyed thereby if the -cooking is done in the most wholesome and hygienic way. - - - - -A Word of Advice to Women - - - Stay at home and work. Do not rush into some romantic and - picturesque bit of action to the detriment of your home duties. - Work in your homes, and do whatever you can outside; the humbler - and more inconspicuous your accomplishment is, the more it may - be needed. There are enough women who will snatch at what is - accompanied by the limelight. Make your contribution of personal - service without thought of self, and keep on to the end.--_Lord - Northcliffe._ - -[Illustration] - - - - -[Illustration] - -FRUITS AND THEIR DIETETIC VALUE - - _by - GEORGE A. THOMASON, M.D., L.R.C.S., L.R.C.P._ - - -No other class of foods more delightfully or deliciously contribute -to the needs of the body than fruit. Fresh from the lap of Nature, -lavishly supplied, and delightful to the eye, fruit makes most -satisfying appeal to the appetite of every one, from the quite -indifferent to the most discriminating epicure. Most easy of digestion, -in fact, practically predigested, fruit is most appropriate for all -people both in sickness and in health, and at all periods of life, from -babyhood to extreme age. - -Fruit is made up of water, sugar, acids, some proteid, and organic -salts. Water is by far the largest constituent of fruit, being -seventy-five to eighty-five per cent. The water of fruit is of the -greatest possible purity, being doubly distilled, first as rain, then -as sap, drawn and filtered through the tree. - -The sugar of fruit is one of the most easily digested forms, that of -levulose. The starch of the unripe fruit is converted into sugar in -the ripening process, or in the cooking of partially ripened fruit. -Sugar is present in varying amounts in fruits, averaging from five to -ten per cent. A well ripened banana contains twenty-one per cent of -sugar, dates about fifty per cent, while grapes contain from fourteen -to twenty per cent. - -The outward appearance of the fruit is often a fairly reliable -indication of the amount of sugar. Trielle has observed that fruits -with yellow skins contain much sugar, and have a very penetrating odor. -Fruits with red skins contain a medium amount of sugar, and have a -pleasant, delicate perfume. Fruits with a reddish brown skin usually -contain much sugar, and have very little perfume. - -As showing its perfectly digested state, demonstrations have proved -that fruit sugar may be injected directly into the blood, from which -it will be utilized in nourishing the body. This is in marked contrast -with ordinary cane sugar, which, if injected directly into the blood, -is expelled through the kidneys, the body being unable to appropriate -it as such from the blood. - -Fruit sugar may be eaten in practically unlimited quantities. It -supplies the body with heat and energy in the most available form. -For this reason, fruit when eaten will quickly relieve the sense of -exhaustion. - - -_Fruit Acids_ - -The acids of fruits give to them their delightful and appetizing -flavors. Fruits in the unripe state contain tannic acid, a marked -astringent. The gastric and peristaltic woes of the small boy the night -following the green apple episode are due to the tannic acid the unripe -fruit contains. The three chief acids of fruit are citric acid, found -in oranges, lemons, and grapefruit; malic acid, as found in apples, -pears, peaches, and similar fruits; and tartaric acid, as found in -grapes. These are organic acids, recognized and readily digested by the -body. - -The acids of fruits are remarkable peptogens; that is, they stimulate -the appetite and promote the flow of the digestive juices. Fruit acids -are most efficient disinfectants. Some years ago, an eminent medical -authority of this country, in a representative medical gathering, -said, "We are as yet without a satisfactory medicinal intestinal -disinfectant." In fruit acids, we possess such an agent in a most -desirable form. No germ, disease-producing or otherwise, can live in -the presence of fruit acid. Fruit acids can be taken practically _ad -libitum_. Fruit acids taken freely by mouth or diluted and injected -into the bowel, most efficiently asepticize the intestinal canal. Three -or four pints of water to which the juice of one lemon has been added, -injected into the bowel following a cleansing enema, will thoroughly -destroy disease-producing bacteria in the colon. Flushing the bowel -frequently with such a solution is one of the most efficient known -means of successfully combating the fetid summer diarrheas of children. - -The proteid or nitrogenous element of fruits, as well as their fatty -element, may be passed over with little consideration. Fruit contains -little proteid; and aside from the olive, there is almost no fat in -fruit. The fat of the ripe olive, however, is one of the most delicious -and digestible forms of fat. Ripe olives contain about fifty per cent -fat. Olive oil can be mixed with water; therefore it readily mixes with -the intestinal juices, and is most easily digested. - - -_Fruit Salts_ - -The salts of fruit are most desirable, being so essential in tissue -building. Some of the most important of these salts are potash, lime, -phosphoric acid, and iron. Deficiency of the lime salts in the bones -of children produces conditions of bone softening, or rickets. This can -be largely prevented by adding fruit to the diet of these afflicted -children, using especially grapes, oranges, lemons, and grapefruit, -which contain high percentages of lime salts. - -The condition of anaemia is a lack of iron in the blood. This cannot -be replaced by medicinal or metallic iron, as the body is unable to -appropriate these inorganic substances; but the iron in fruit is -perfectly adapted to the body needs. Plums, cherries, and especially -strawberries and currants contain considerable iron, and are most -helpful in the treatment of anaemic conditions. - -It is perfectly apparent that fruits possess qualities and constituents -that make them of the greatest value as an essential part of the -daily ration to nourish and energize the body, and to promote vital -activities in the maintenance of strength and healthful vigor. Fruit -is also an exceedingly important and efficient factor in restoring to -normal function tissues and organs that have become vitiated and are -functionating abnormally. - -In spite of the widespread opinion to the contrary, it can be -positively asserted that fruit is of great service in the prevention as -well as in the treatment of rheumatism and gout. The prejudice against -the use of fruit in rheumatism originated with the idea that the acids -of fruit tend to acidify the body. Quite the reverse is true. The acids -of fruit, when taken into the body, are promptly converted into the -alkali carbonates, thus increasing the alkalinity of the blood, tending -greatly to benefit and cure the rheumatic condition, as well as to -lessen the general tendency to the formation of various calculi, or -stones, in the kidneys, the urinary bladder, and the gall bladder. - - -_Fruit and Obesity_ - -A fruit diet is of great value in obesity. An exclusive fruit diet may -be taken to the greatest possible advantage by the too corpulent who -wish to reduce in weight. For this purpose, fruit has the advantage -of satisfying the appetite while at the same time contributing very -little nutrition to the body. The free use of fruit is the method par -excellence for overcoming constipation. The eating of a half dozen -raw prunes before breakfast, or the taking of the juice of one or two -oranges, will in the majority of cases be all that is necessary to -maintain regular bowel activity. - -For an overworked liver, the so-called "bilious" state, fruit is -the best of all means of relief. Auto-intoxication due to an excess -of poisons circulating in the blood, is treated most naturally and -efficiently by a fruit diet. - -The natural diuretic properties of fruit are very well known. Nearly -all fruits stimulate the kidneys to greater activity, but watermelon is -of particular service in this respect. - -Fruit and fruit juices greatly aid in successfully combating -alcoholism. The acid of the fruit juices help materially in quenching -the abnormal thirst. - -There are but few individuals who would not be benefited by an -occasional exclusive fruit meal; and in many cases, this can be -maintained with greatest benefit for even several days. This is a very -popular method of treatment in Europe, particularly in Switzerland, -where the "grape cure" is utilized. Patients are placed upon a diet -of grapes alone for several weeks, consuming from seven to ten pounds -of grapes a day. Wonderful results are recorded at these resorts in -the treatment of rheumatism, gout, obesity, constipation, intestinal -catarrh, liver and kidney disorders, high blood pressure, arterial -sclerosis, or hardening of the arteries, and many more physical -disabilities. - -Certain fruits, especially tart apples, are of great value in the -treatment of diabetes, lessening the toxaemia of this condition, as -well as mitigating the abnormal thirst that is so frequent and often -distressing an accompaniment of this condition. - -In the eating of fruit, some care must be exercised not to swallow -large seeds or fruit pits. While the danger of appendicitis from fruit -seeds' becoming lodged in the appendix has been greatly exaggerated, -yet fruit seeds have occasionally been found in the appendix, and -proved the exciting cause of the inflammation which followed. Cases are -on record of children who have swallowed considerable quantities of -grape seeds, suffering for months of colic, and being only relieved by -discharging quantities of these seeds during energetic purgation. - -It has been said that fruit is "gold in the morning, silver at -noon, and lead at night." But fruit is golden all the time. This -wonderful gift, one of the greatest and best physical gifts of an -all-wise Providence, cannot be prized to highly; for it is considered -sufficiently valuable to endure for both time and eternity. Of the -first man and woman, it was said that they might eat of the fruit of -the trees of the garden; and it is said of the inhabitants of the -renewed earth, during eternity, that "they shall plant vineyards, and -eat the fruit of them." - - - Too much good food makes one auto-toxic. Too muck fun makes one - asinine. But keep sunny. A cheerful disposition, a happy - temperament, is the master key that unlocks more secrets, more - riches, more success, than anything else. A sunny temper is an - "aroma whose fragrance fills the air with an odor of Paradise." - Bury everything that makes you unhappy and discordant, everything - that cramps your freedom and worries you. Bury it before it buries - you. Adopt the sundial's motto, "I record none but hours of - sunshine."--_Thomason._ - - - - -[Illustration] - -TEN REASONS FOR A FLESHLESS DIET - - _by - A. W. TRUMAN, A.B., M.D._ - - Superintendent of Loma Linda Sanitarium, Loma - Linda, California; Professor of Neurology, Loma - Linda College - - -_1. The Strength Delusion_ - -Every movement we make, every thought we think, and every heart throb, -involves waste and the expenditure of energy. There is a constant -breaking down of our tissues; and the food ingested is the source of -the material for repair. By its oxidation, digestion, and assimilation, -energy is liberated for life's varied activities. - -The primary object of taking food is, in the words of the wise man, -"for strength, and not for drunkenness." Any one who makes the pleasure -of eating the chief requisite will some day find, by a disordered -stomach and a clogged liver, that eating has ceased to be a pleasure. - -The idea has long been current that superior qualities of body and -mind come from eating flesh food; but the verdict of science, after -long observation and careful investigation and various experiments, is -rapidly reversing this opinion. - -The experiments of Prof. Russell H. Chittenden, president of the -American Physiological Society, and director of the Sheffield -Scientific School at Yale, are convincing. His elaborate -investigations, extending over long periods of time, prove that -persons of widely varying habits of life, temperament, occupation, and -constitution, can maintain and even heighten their mental and physical -vigor while subsisting upon a diet containing but one half the usual -amount of protein, and in which the flesh is reduced to a minimum or is -entirely absent. - -The subjects of the first experiment were three physicians, three -professors, and a clerk,--men of sedentary and chiefly of mental -occupation. For a period of six months, they were required to reduce -the amount of meat and other protein food about one half. "Their -weight remained stationary; but they improved in general health, and -experienced a quite remarkable increase of mental clearness and energy." - -_Chittenden's Researches_ - -For his next experiment, Professor Chittenden used a detachment of -twenty soldiers from the hospital corps of the United States army, -"representing a great variety of types of different ages, nationality, -temperament, and degrees of intelligence." For a period of six months, -these men lived upon a ration in which the proteid was reduced to -one third the usual amount, and the flesh to five sixths of an ounce -daily. There was a slight gain in weight, "the general health was well -maintained, and with suggestions of improvement that are frequently -so marked as to challenge attention." "Most conspicuous, however," -remarks Professor Chittenden, "was the effect observed on the muscular -strength of the various subjects.... Without exception, we note a -phenomenal gain in strength which demands explanation." There was an -average gain in strength for each subject of about fifty per cent. - -For the third experiment, Professor Chittenden secured as subjects a -group of eight leading athletes of Yale, all in training trim. For -five months, they subsisted upon a diet comprising from one half to -one third the quantity of protein food they had been in the habit of -eating. "Gymnasium tests showed in every man a truly remarkable gain in -strength and endurance." - -_Fisher's Experiments_ - -Dr. Irving Fisher, professor of political economy of Yale University, -concluded a series of experiments testing the endurance of forty-nine -persons, about thirty of the number being flesh abstainers. The first -endurance test was that of "holding the arms horizontally." The flesh -eaters averaged ten minutes. The flesh abstainers averaged forty-nine -minutes. The longest time for a flesh eater was twenty-two minutes. -The maximum time for a flesh abstainer was two hundred minutes. The -second endurance test was that of "deep knee bending." The flesh eaters -averaged three hundred eighty-three times, the flesh abstainers eight -hundred thirty-three times. Professor Fisher explains the results on -the basis that "flesh foods contain in themselves fatigue poisons of -various kinds, which naturally aggravate the action of the fatigue -poisons produced in the body." - -Dr. J. Ioteyko, head of the laboratory at the University of -Brussels, compared the endurance of seventeen vegetarians with that -of twenty-five carnivores, students of the University of Brussels. -"Comparing the two sets of subjects on the basis of mechanical work, it -is found that the vegetarians surpassed the carnivores on the average -by fifty-three per cent." - -Professor Fisher remarks, "These investigations, with those of Combe -of Lausanne, Metchnikoff, and Tisier of Paris, as well as Herter and -others in the United States, seem gradually to be demonstrating that -the fancied strength from meat is like the fancied strength from -alcohol, an illusion." - -_Tests in Germany_ - -Professor Rubner, of Berlin, "one of the world's foremost students of -hygiene," read a paper before the recent International Congress of -Hygiene and Demography on the "Nutrition of the People," in which he -said: "It is a fact that the diet of the well-to-do is not in itself -physiologically justified; it is not even healthful; for on account of -the false notions of the strengthening effect of meat, too much meat is -used by young and old, and this is harmful." - -In the long distance races in Germany, the flesh abstainers have -invariably been easy victors. Upon this point, Professor Von Norden, -in his monumental work on "Metabolism and Practical Medicine," says: -"In Germany at least, in these competitive races, the vegetarian is -ahead of the meat eater. The non-vegetarian cannot compete with the -vegetarian in the matter of endurance in these long distance walks. The -vegetarian is ahead in the matter of rapid pedestrian feats." - -A few years ago, a well-known athlete, Dr. Deighton, walked from the -southernmost point of England to the northernmost point of Scotland, -a distance of almost a thousand miles, in twenty-four days and four -hours. His chief subsistence en route was a much advertised meat juice. -Mr. George Allen, who for a number of years had subsisted upon a strict -non-flesh diet, undertook the same task, which he accomplished in a -little less than seventeen days, that is, in seven days less time. - -As in the heat engine, energy for light, heat, or power does not come -from burning copper, lead, or iron filings, but from carbonaceous -materials, as coal, coke, fuel oils, etc., so in the human body, energy -for warmth and muscular effort comes not from oxidizing the metal -repair foods, the proteins, but from those foods which are rich in -carbon, the starches and the sugars, called the carbohydrates. - - -_2. Flesh Food a Stimulant_ - -Whence then come these "illusions," these "false notions of the -strengthening effect of meat"? They come from the fact that foods of -this class are stimulating. A stimulant is a counterfeit for strength. -It is a physical deceiver. It makes a person believe he is strong -because he "feels" strong, when it is not true at all. That which is -interpreted as strength is only nervous excitement. A stimulant never -builds up; it only stirs up. While pretending to contribute energy, it -actually robs the body of strength. The resort to stimulants to whip -up the flagging energies of the body is an effort to trick nature in -playing the game of life. It is like borrowing money. Some day the -principal must be returned with interest to a relentless creditor. - -Beef tea contains less than one per cent nourishment, but one can get -the same kind of exhilaration from a cup of beef tea as from a cup of -brandy. This is due to the drug effect of the beef tea, which is a -solution of the waste products, the poisonous extractives, of the meat. -Every animal organism is constantly throwing off these extractives, -such as urea, uric acid, creatinine, etc. The kidneys have no other -function than the removal of poisons. If an animal is deprived of the -use of its kidneys, it will die of self-poisoning in a few days. When -an animal is slaughtered and the blood ceases to circulate, this stream -of urinary products on its way to the kidneys for excretion stops in -the tissues, and is devoured by the consumer with the flesh. - -Friedenwald and Ruhrah, in their book "Diet in Health and Disease," -say: "The extractives are probably of no value either as a source of -energy or in the formation of tissues. They act as stimulants and -appetizers, and it has been stated that the craving some individuals -have for meat is in reality a desire for the extractives." - -Armand Gautier, the eminent French dietitian, says on this point, "Like -the opium smoker, the individual who accustoms himself to meat, feels -that he misses it when he does not take the usual excess." - -If the poisonous waste products be removed from meat, it is insipid, -and is no more stimulating than the same amount of bread. - - -_3. Ptomaine Poisoning_ - -The seeds of death and decay are in every animal organism; and just -as soon as the heart ceases to throb, and the arteries cease to -pulsate, and the spark of life leaves the animal, decomposition begins. -These putrefactive changes often result in the formation of violent -poisons, called ptomaines. The word "ptomaine" comes from a Greek word -meaning _carcass_, or _cadaver_; and the poisons are variously called -putrefactive alkaloid, animal alkaloid, etc. The presence of fatal -amounts of these poisons in flesh may not be betrayed by any change in -appearance, odor, or taste. The common practice of keeping meat until -it becomes tender, or "ripens," is simply waiting for decomposition -to advance until the meat fiber is softened by the process of decay. -Canned meats are especially liable to contain the poisonous ptomaine. - - -_4. Unbalances the Diet_ - -It is of primary importance that one should guard against consuming -excessive quantities of any kind of food material, but there is a -difference. Should we take an excess of starches or sugars, provision -has been made for storing a certain amount in the form of fat, or as -glycogen in the liver and the muscles; but no provision is found for -storing an excess of protein. An excess of this food element is of -particular injury to the body. The extensive experiments of Professors -Chittenden, Fisher, and other scientific workers, have shown that -for efficient nutrition, we require that only one tenth of the daily -intake of food should be of the structure-building, tissue-repairing -protein. In the laboratory of nature, the food elements have been so -combined by the plants, that the protein element is very low; and thus -a diet selected from the natural products of the earth is not only free -from uric acid and other waste products, but is already balanced. The -addition of flesh food--which does not contain any starch--to the menu, -at once raises the protein constituent too high. - - -_5. Bright's Disease and High Blood Pressure_ - -The waste products in the blood arising from excess of protein are a -leading cause of Bright's disease, auto-intoxication, arteriosclerosis, -and high blood pressure. These maladies are often associated in the -same individual, and frequently have a common origin. Sir William -Osler, in his "Principle and Practice of Medicine," writes: "I am more -and more impressed with the part played by overeating in inducing -arteriosclerosis." "There are many cases in which there is no other -factor." Dr. Alexander Haig, of London, states that uric acid makes the -blood "collaemic" or viscous, and then the heart has difficulty to pump -it through the capillaries. Hence the blood pressure increases. Isaac -Ott, in his textbook on physiology, says on this point, "Burton-Opitz -has shown that hunger reduces viscosity, and meat diet raises it to a -great height, whilst carbohydrates and fat diet give average values to -it." - -In the colon, flesh foods rapidly undergo decomposition, giving rise -to numerous poisons, which are absorbed into the blood, and are toxic -to the nervous system, and cast an additional burden upon the liver -and the kidneys. These are a sort of dietetic clinkers, which throw -nature's delicate machinery out of adjustment, and produce various -symptoms of auto-intoxication. Bouchard found that the fecal and -urinary excrement of carnivorous animals is twice as poisonous when -injected into rabbits as that from a herbivorous animal. The former -also emits a strong odor, and the fecal discharges are offensively -repulsive. Dr. Haig, before quoted, also asserts that "Bright's disease -is the result of our meat-eating and tea-drinking habits; and as these -habits are common, so also is the disease." - - -_6. Tuberculosis, Ulcer, Cancer, and Appendicitis_ - -While it is true that tuberculosis is more frequently contracted -through the use of tuberculous milk than from tuberculous meat, the -latter source of infection cannot be ignored. Numerous cases of -tuberculosis have been reported where the infection could be directly -traced to the flesh of tuberculous animals. - -Dr. E. C. Shroeder, of the Bureau of Animal Industry of the United -States Department of Agriculture, says: "That ten per cent of the dairy -cattle in the United States are affected with tuberculosis impresses me -as a very conservative estimate. In New York State, about thirty-three -per cent of all cattle tested were found to be tuberculous." Dr. Julius -Rosenberg, of New York City, writes: "Cattle tuberculosis is rapidly -increasing. There is scarcely a dairy herd without a number of infected -animals. It is an ever growing menace. The health department of Boston -estimates the percentage of tuberculous animals producing the city's -milk supply to be from twenty to twenty-five per cent. Conservative -estimate places the number of cows dying yearly from tuberculosis at -one million, were they permitted to die a natural death; but they are -killed before drawing the last gasp, and served as prime beef." In -one year in the United States, the entire carcasses of thirty-five -thousand one hundred three cattle were condemned because of generalized -tuberculosis. In the same year, a portion of the carcass of ninety-nine -thousand seven hundred thirty-nine more were rejected because of local -tuberculosis. - -Professor Ravenal, of the University of Wisconsin, says that of the -thirty-five million hogs killed for food annually in the United States, -seven million are found to be infected with tuberculosis. Some one has -said that meat would sell for a dollar a pound if all the diseased meat -were eliminated. - -Ulcer of the stomach is one of our most common diseases. Leading -surgeons have shown that it is ten times as frequent as was formerly -supposed. It is clearly of dietetic origin, and is usually associated -with too high consumption of protein, and especially of meat. Starches, -sugars, and fats are not digested in the stomach, and require no acid. -Proteins, on the other hand, are digested within the stomach, and -require for their digestion a high percentage of hydrochloric acid. The -excessive production of acid within the stomach, stimulated by too much -protein, is probably the chief cause of the formation of ulcers. In -1908, Dr. Fenton B. Turck, of Chicago, said before the American Medical -Association: "Ulcer of the stomach is not found in those countries -where the inhabitants eat rice. It is evidently a meat eater's -disease. The zone of ulcer is in the meat eater's zone." - -Cancer is a disease of modern civilization. It is the one major -unsolved problem in the field of medical science to-day. From the -_Journal of the American Medical Association_ of June 14, 1913, -we quote: "That cancer has increased in recent years is perhaps a -commonplace, but the extent of the increase is not generally realized. -Under existing conditions, one in seven women and one in eleven men -die of cancer." In the _Medical Record_, issue of May 15, 1915, Dr. -W. G. Mayo is quoted as saying: "Cancer of the stomach forms nearly -one third of all cancers of the human body.... Is it not possible that -there is something in the habits of civilized man, in the cooking or -other preparation of his food, which acts to produce the precancerous -condition?... Within the last one hundred years, four times as much -meat is taken as before that time. If flesh foods are not fully broken -up, decomposition results, and active poisons are thrown into an organ -not intended for their reception, and which has not had time to adapt -itself to the new function." - -Dr. L. Duncan Bulkley, senior physician to the New York Skin and Cancer -Hospital, says on this point, "Analyzing the various data obtained, we -find that cancer has increased in proportion to the consumption of four -articles, meat, coffee, tea, and alcohol." - -One is hardly up to date who does not present an abdominal scar caused -by an offending appendix. At the fifteenth International Congress -of Hygiene and Demography held in Washington, D. C., Dr. Henning -contributed a paper dealing with "statistics upon the increase of -appendicitis and its causes." He said: "A meat diet is of great -influence in the development of appendicitis. This diet leads to -constipation. In most instances, too long retention of intestinal -contents in the caecum causes slight inflammation in that region, -the results of which are to weaken the appendix, and to render it -nonresistant against later infection." When Dr. Lorenz, the celebrated -Vienna surgeon, was in the United States, he called attention to the -relatively greater prevalence of appendicitis in this country as -compared with Europe, and attributed it to the greater consumption -of cold storage meats here, which he said rendered Americans unduly -septic, and especially prone to infection of the appendix. Nicholas -Senn was told by the hospital surgeons in Africa that they had never -seen a case of appendicitis in a vegetable-eating African. - - -_7. Trichinae and Tapeworms_ - -"A story is told of two of the most noted of Germans,--Bismarck, -the statesman, and Virchow, the scientist. The latter had severely -criticized the former in his capacity as chancellor, and was challenged -to fight a duel. The man of science was found by Bismarck's seconds -in his laboratory, hard at work at experiments which had for their -object the discovery of a means of destroying trichinae, then making -ravages among animals in Germany. 'Ah,' said the doctor, 'a challenge -from Prince Bismarck, eh? Well, well, as I am the challenged party, -I suppose I have the choice of weapons. Here they are.' He held up -two large sausages, which appeared to be exactly alike. 'One of these -sausages,' he said, 'is filled with trichinae. It is deadly. The other -is perfectly wholesome. Externally, they can't be told apart. Let his -excellency do me the honor to choose whichever of these he wishes and -eat it, and I will eat the other.' No duel was fought, and no one -accused Virchow of cowardice." - -The trichina is a small, wormlike parasite found in the flesh of -"measly pork," which, when eaten, burrows in the muscles of the human, -producing an extremely painful and often fatal affection. About two -per cent of hogs, it is estimated, harbor this parasite. - -Practically speaking, the human being becomes the host of a tapeworm -only by eating underdone flesh containing the larvae of the parasite. -(Thoroughly boiled or fried tapeworm is a harmless diet.) The ox, the -hog, and the fish frequently harbor the larvae of tapeworms. - - -_8. Poor Economy_ - -In these days of increased destruction and decreased production -of human foods, it is of great importance to know how to secure a -maximum amount of nutrition from a minimum expenditure of money. The -world is facing a food shortage that in some places has assumed the -proportion of the gaunt specter of famine. In view of this fact, it -is well to remember that flesh is the most costly source of food. -Sixty-two per cent of the best beefsteak is water. Flesh foods contain -but twenty-five per cent nourishment, and seventy-five per cent waste -matter. The grains contain seventy-five per cent nourishment, and but -twenty-five per cent waste. Now it does not require a knowledge of -higher mathematics to determine that since ten pounds of grain, when -fed to an animal, make but one pound of flesh, the latter becomes a -very costly source of our food supply. - - -_9. The Testimony of Anatomy and Physiology_ - -Even a kindergarten study of the structure of the human body reveals -the fact that man was not intended to be a carnivorous, a herbivorous, -or an omnivorous animal, but rather a frugivorous creature. He does not -possess the rough, raspy tongue of the cat family, the long, pointed -canine teeth of the lion, the sharp claws of the tiger, or the talons -and hooked beak of the eagle. In the carnivora, the alimentary canal -is very short, being only three times the length of the body. In -herbivora, as the sheep, it is thirty times the length of the body. In -frugivora, such as apes, monkeys, and man, it is twelve times the body -length. Baron Cuvier, a famous anatomist, writes, "The natural food of -man, judging from his structure, appears to consist principally of the -fruits, roots, and other succulent parts of vegetables." - - -_10. Flesh and Morals_ - -The menu provided for man in the beginning did not include animal food. -Not until one thousand six hundred fifty-six years of human history -had passed was man permitted to eat flesh, and then only after every -green thing had been destroyed by the Deluge. What we eat exercises a -profound influence upon what we are, how we think, and how we feel. -Let us divide the animal kingdom on the basis of diet and disposition. -On the one hand, we have the lion, the tiger, the wolf, the bear, the -leopard, the panther, etc.; all these are vicious, snarly, crabbed, -ferocious beasts. What comprises their diet? We call them "beasts of -prey." They feast upon the bloody, quivering flesh of their victims. -On the other hand, we might mention the horse, the ox, the deer, the -sheep, the elephant. Think of their dispositions, calm, quiet, pacific, -easily domesticated. May it not be that their diet of cereals and herbs -contributes to their peaceful temperament? - -Dr. Curtis, the eminent physician to Mr. Garfield, said, "What parent -is there who has not viewed with alarm how old Adam enters into the -baby along with the first spoonful of chopped beef!" Gautier said, -on this point: "The vegetarian regime, modified by the addition of -milk, of fat of butter, of eggs, has great advantage. It adds to the -alkalinity of the blood, accelerates oxidation, diminishes organic -wastes and toxins. It exposes one much less likely than the ordinary -regime to skin maladies, to arthritis, to congestions of internal -organs. This regime tends to make us pacific beings, and not aggressive -and violent." - -To these we may add the testimony of Holy Writ, "Be not among -winebibbers; among riotous eaters of flesh." - - - - -Physical Benefits of Joy - - - The emotion of joy finds physiologic manifestations exactly opposite - to those of sorrow and grief. There is increase of function in the - muscles, and expansion of the blood vessels. As a result of - increased muscular activity, the joyful person feels light and - springy. Children, when joyful, dance and skip and clap their hands. - The expansion of the blood vessels brings the "flush of joy." This - increase in the circulation causes increased secretion of the - digestive juices, with increased appetite, and increased power of - digestion and absorption. This means increased nourishment. "Laugh - and grow fat" has a physiologic basis. Fat people are not - good-natured because they are fat, but they are fat because they - are good-natured. - - Laughter has a wonderfully beneficial influence on bodily - functions--a fact recognized centuries ago when the wise man - said, "A merry heart doeth good like a medicine." Laughter is a - potent stimulant to all the helpful bodily functions. It hastens - digestion, stimulates circulatory reaction, promotes tissue changes, - enhances glandular activity, facilitates elimination, and altogether - radiates a most beneficent influence throughout the body. Laugh, and - the whole body laughs, and counts its work a pleasure.--_Dr. George - A. Thomason._ - -[Illustration] - - - - -[Illustration] - -STIMULANTS _and_ CONDIMENTS - - _by - ARTHUR N. DONALDSON, A.B., M.D._ - of the Faculty of the College of Medical - Evangelists, Loma Linda, California - - -The Creator intended that the process of eating should be enjoyed. He -has gathered the tasteless, insipid food elements together, and mixing -in mineral and organic accessories, has produced for the tickling of -our palates all the numberless flavors that the combined action of -those highly specialized organs of taste and smell have enabled us -to enjoy. The tasteless starch is bound up in the palatable potato; -the insipid protein, in the pea, the lentil, and the bean; the rather -nauseating fat, in the plump, appetizing olive. To the child not yet -educated to the perverted demands of his father's palate, the thought, -taste, and smell of these aromatic and savory substances produces a -desire to eat. By the time he is twenty, he will not be satisfied with -the natural flavor of his food. The cook must pepper or ginger it up, -and he must further mustard or Worcestershire it to get it down. His -soups are hot, and his salads are hotter. The palatable pleasure in -a meal of his childhood is a lost asset. What has brought about this -change in the appetite of man? - -We all know, from experience, that we handle our food better if we -relish it. This is due largely to the fact that the taste organs -telegraph ahead to the stomach to prepare for work. The stomach -responds by pouring out some digestive juices, and is consequently all -ready to begin business the instant the tourist arrives. But when the -food is bolted, there is a failure on the part of the taste nerves -to telegraph ahead, unless they are stimulated more intensely by the -addition of some readily diffusible sapid substance. Are we thus -fooling nature?--We are not. Primarily, this unnatural stimulation -leads to the most prevalent American dietetic sin; namely, overeating. -We do not know when we have had enough. Dr. Wiggers, of Cornell -University, has shown that overeating results in the surcharging of -the blood stream with elements of digestion; and this, through the -operation of physical laws, ultimately leads to arteriosclerosis and -its chain of disasters. Secondly, with this unnatural stimulation of -the taste nerves, the telegraphic messages to the stomach and the -intestine are unreliable. Normally the tract is informed as to the -nature of the food about to come, and is thus enabled to pour out a -specific juice for a specific kind of food. Obviously this specificity -which characterizes all normal processes is broken down, and the -digestive function is placed under a handicap, when we cover up the -natural taste with condiments. - -The idea that condiments and stimulants act favorably in directly -stimulating the production of gastric juice and in increasing gastric -motor activity, and thus facilitating the digestive process, is a -delusion. Professor Carlson, of Chicago University, has shown that -these so-called stomachics and appetizers will have done their bit -ere they enter the misunderstood stomach. And, our savory sauces and -peppers being irritants in the mouth, they are no less irritants to -the lining membrane of the stomach. They are always taboo in mild -dyspeptic disorders, yet we think them just the appetizers for the run -down nervous individual who never enjoys the pangs of hunger. Rather, -he should be advised to oxygenate his impoverished blood by a brisk -walk, to stir up his eliminative organs by vigorous exercise and the -ingestion of water; for these bring no gastric catarrh, no sluggish -liver. - -It is recognized by every writer on dietetics, that condiments are -irritating to the organs of elimination. The kidneys suffer, the -ureters suffer, the bladder suffers, and the urethra suffers. We are -very quick to stop the use of these substances when the kidneys give -evidence of disease, and we will with alacrity drop the hot stuff from -our dietary when the bladder and the urethra are inflamed. We do not -like the smarting, burning pain produced by their presence. If they -are detrimental during disease processes, they are just as detrimental -in health. The long continued use of minute quantities of an irritant -will incontrovertibly give ultimate evidence of its harmful nature, -and we may expect such pathology as congestion of the liver, catarrh -of the alimentary tract, hemorrhoids, nephritis, and general nutritive -disturbances to be the possible heritage of our stimulating diet. - -It is an interesting scientific fact that the highly soluble substances -which are used as foods or food accessories are always irritating to -the living membranes, particularly to the mucous membranes of the -digestive organs with which they come in contact in the process of -digestion, whether these membranes are healthy or diseased. Among such -substances, we may mention sugar and salt. - -Sugar and salt are excellent examples of the sapid, readily diffusible -condiment so essential to our table, yet so invariably used to excess. -We need about two teaspoonfuls of common salt a day--especially -those who enjoy the vegetarian diet. Most vegetables are rich in -potassium. This inorganic substance combines with sodium chloride, and -is eliminated from the body. Consequently, the greater the amount of -potassium in our food, the greater will be the loss of sodium chloride -from the blood and the tissues, where it is an essential element, with -the resultant need of an increased supply in our diet. Where there is -an insufficient use of salt, there is a manifest disinclination to -partake of the large variety of earth's products rich in potassium. But -we are accustomed to the use of far more salt with our food than is -necessary; and in excess, it is positively harmful, and the results of -its use are serious. - -Sugar is a pure carbohydrate; yet, by reason of its nature and use, -it must be classed as a condiment. It, too, when used freely, brings -on gastrointestinal catarrh through its direct irritant action, and -affords unexcelled media for the growth of intestinal flora. - - -_Stimulants_ - -There are practically four strong stimulants to which civilized people -are addicted; namely, alcohol, tobacco, tea, and coffee. Of the action -of all, it may be said that the fatigue of nerve and brain is soothed -by a spur. That is the work of a stimulant,--to goad the worn system to -added effort, to produce an abnormal, false energy. Thus the individual -is led on to a state of actual exhaustion without a warning note from -his fatigued system. His energy is actually dissipated rather than -increased. The results are shown in his heart, his nervous system, and -his eliminative organs. Admiral Peary, speaking of the use of coffee -in the rations of polar explorers, states that with the added effect -of intense cold, it so stimulates the nerves as to cause the men to -exhaust themselves, and soon wear out, by doing more than they can -endure. - -The actual extent of injury from the moderate use of tea and coffee has -not been scientifically determined. The difficulty is, as Irving Fisher -states it, "Sensitive people do not keep moderate." A little unnatural -stimulation calls for a little more, and the tendency is to create a -demand for something stronger. Fisher has truthfully declared that to -abstain is much easier than to be moderate. - -The claim that alcoholic beverages give added strength is a fallacy. -The narcotic action of alcohol benumbs the sense of fatigue. From -reliable clinical and laboratory findings, we are warranted in -asserting with authority that alcohol lowers the power of all mental -processes. The muscular efficiency is reduced. The ability of the -body to protect itself against disease is undermined. The policemen -of the body--the white corpuscles--are rendered more or less -inactive--paralyzed; and the formation of other resistive elements of -the blood is restricted. In other words, vital resistance is below -par. Alcohol is furthermore a heart and circulatory depressant, and is -no longer used by competent physicians as a circulatory stimulant. In -short, it lowers mental and physical efficiency, and of course will -naturally give its stamp to the unfortunate offspring. - -Tobacco, too, blunts the edge of fatigue and worry. But its effect -is transient, and the stimulation is followed by depression, which -of course calls for more of the stimulant. Statistics tell us that -where the weed is prohibited, efficiency is increased, and morale is -improved. - -Among the serious consequences of smoking, we find cancer of lip, -tongue, and mouth, and serious cardiovascular changes. In a series -of one hundred cases of cancer of the tongue and mouth, Dr. Abbe, of -New York, found that ninety were inveterate users of tobacco; and he -gives the stimulant the credit of being the aetiological factor in a -high percentage of all malignant growths in this region. Tobacco not -only directly affects the heart muscle, but its nicotine, through -stimulation of the suprarenal gland, causes the production and throwing -into the blood of an excessive amount of adrenalin, which brings -about a tremendous rise in blood pressure, and of course an increase -in the burden that the heart must carry. The ultimate result is -arteriosclerosis, tobacco heart, nephritis, and very possibly a closing -of the scene with a paralytic stroke. - -Professor Fisher very aptly appeals against the introduction of -more poisons into a system already burdened with poisons of its own -elaboration. - -We are not at liberty to ignore nature and her laws. Our bodies are not -our own. When the Creator has opened to us of heaven's abundance for -the sustenance of life, and has given us a dietary that answers every -need of palate and body, we are palpably in error before our Maker when -we question His wisdom, and take into our systems those substances -which we know to be destructive to mind, soul, and body. - - - Our country, however, is blessed with an abundance of foodstuffs; - and if our people will economize in their use of food, providently - confining themselves to the quantities required for the maintenance - of health and strength, if they will eliminate waste, and if they - will make use of those commodities of which we have a surplus, and - thus free for export a larger proportion of those required by the - world now dependent on us, we shall not only be able to accomplish - our obligations to them, but we shall obtain and establish - reasonable prices at home.--_Woodrow Wilson._ - - - - -[Illustration] - -SIMPLE MENUS _and_ RECIPES - - _by - Mr. H. S. ANDERSON_ - Food Specialist, College of Medical Evangelists and - Loma Linda Sanitarium - - -The art of planning and combining the food for a meal is of no small -importance to the housewife or the cook. The very best foods may be -served in such combinations as to bring distress to the digestive -organs, and produce weakness instead of strength. - -Because human beings differ so much, and their needs are so varied, it -is impossible to lay down any set of rules on diet alike for all. There -are general principles, however, by which all may be guided, and which, -if heeded, can accomplish more for the individual or the family, in -maintaining health, than all doctors' prescriptions. This is made plain -by the fact that it is better to know how to keep well than how to cure -disease. - -It is therefore of great importance for those who have the -responsibility of planning for the table, to have a working knowledge -of the principles which guide in making out a balanced menu. - -In the planning of a meal, careful study should be given to the -combination of foods. On the one hand, only such foods as digest well -together should be used at one meal. On the other hand, foods should -be chosen that will supply all the needed elements in about the right -proportion. - -Because of the woody substances found in vegetables, especially the -coarse or fibrous vegetables, such as carrots, beets, turnips, cabbage, -potatoes, and others, they digest slowly, and consequently remain -a long time in the stomach before they are broken sufficiently for -intestinal digestion. Fruits remain in the stomach a short time, and, -owing to the large amount of saccharine matter they contain, are apt to -ferment if retained too long. - -Fruit and vegetables therefore should not be eaten at the same meal. -This has special reference to the coarse and underground vegetables; -while the finer or fruity vegetables, such as green peas, corn, squash, -tomatoes, etc., and some others which also ripen in the sun, may be -used with almost any food. - -A safe rule in planning a meal, is to be sure that the _soup_, the -_relishes_ (greens, salads, etc.), and the _dessert_, if used, combine -well together, as these are so generally used by nearly all classes -of people when placed on the menu. Then if fruit is used, in salad, -or as dessert, there should be on the menu at least one of the finer -vegetables, such as tomatoes, corn, or the like, which can be eaten -with the fruit; and if the meal is planned without fruit, any of the -coarser vegetables may be used as desired. - -A large variety should not be planned for any one meal. It is a great -additional expense; and besides, when several articles are taken at -one meal, fermentation is likely to occur and the system will not be -so well nourished. Recent research work has shown that the digestive -juices vary both in kind and in quantity with different kinds of food -eaten. This may explain why many persons cannot digest complex mixtures -and extensive variety, and is a mighty argument for simplicity at -meal-time. - -A select variety, of only a few kinds of food, at any one meal, with -diversity in the meals from day to day, will prove advantageous to the -individual and the family, both from the standpoint of economy, and -from the health point of view. - -An excess of milk and sugar taken together clogs the system, and -should be avoided. Fats are more digestible cold than hot, because -hot fat tends to coat and intimately penetrate the food with which -it is cooked. This is especially true of fried foods, part of the -food being surrounded with a layer of fat, keeping the digestive -juices from acting on the other food elements. When subjected to a -high temperature, fats decompose, and the resulting acids are very -irritating to the mucous membranes of the stomach and the intestines. - -The following combinations of food digest well together: - - Grains, fruits, and nuts - Grains with milk - Grains with eggs - Grains, vegetables, and nuts - -Foods that do not digest well together are: - - Milk and sugar taken together, in large quantities - Fruit and vegetables - Foods cooked in fats - -A balanced dietary is one that supplies in about the right proportion -all the kinds of food required to nourish the body. From the earliest -impressions of childhood, many persons have received the idea that the -most important article of diet is animal flesh. In most cases, this -idea has been accepted without question or thought, and probably has -never been challenged. A careful study of the subject, however, will -show that with the use of meat, there is great danger of an excess of -protein above the minimum requirements, there being thus placed upon -the liver and the kidneys an amount of work which should not be imposed -on these vitally important organs. - -To combine foods in such a way as to supply all the needed elements, -we should choose something from each of the different classes of food -elements. There should also be among these such as supply sufficient -cellulose and mineral. To illustrate this point, a few menus will -be given that are extremely unbalanced, or one-sided, that we may -understand more forcibly, by contrast, what a good meal is: - - 1. Soy bean soup \ - Lentil patties | / Too much building food - Cottage cheese | | Too concentrated - Custard pie | \ Too little bulk - Milk / - - 2. White rice \ - Mashed potato | - Spaghetti | / Too much fuel food - White crackers | | Too little bulk and mineral - Butter | \ Lacks building food (protein) - Cake / - - 3. Vegetable soup \ - Wax beans | / Too little building food - Lettuce | | Too little fuel food - Stewed beets | | Too bulky - Bran biscuit | | Lacking in nourishment - Strawberries / \ Bad combination - -In order to make a balanced meal out of the above foods, it would be -necessary to choose something from each of these unbalanced meals, and -it would not be necessary to choose a large variety in order to supply -the needs of the body. Upon examination, we find that bread (entire -wheat) possesses properties which so nearly represent the constituent -parts of the body as to make such bread ideal for the building up and -keeping in repair of the human body. In the matter of building food -(protein), bread contains about ten per cent, or about the recognized -dietary requirement. - -Bread is an exceedingly digestible food; and experiments taken as a -whole show nearly ninety-eight per cent of the starch, or carbohydrate -nutrients, and about eighty-eight per cent of the gluten, or protein -constituents, assimilated by the body. See Snyder's "Human Foods," page -179; also table, page 23. - -Many other grains, such as corn, oats, rye, barley, and rice, all -contain heat- and energy-producing substances and tissue-forming -elements in about the right proportion to meet the needs of the body. -Exception is made of rice, which is slightly deficient in protein. - -Bread of some kind, therefore, is the "backbone" of the meal. Around it -are grouped the various fruits and vegetables for change and variety, -alternating with one of the more solid foods, rich in protein, such -as cottage cheese, eggs, nuts, or any of the various legumes, as -peas, beans, lentils, etc. Of all the legumes, the soy bean takes -the lead for building food, containing nearly twice the per cent of -protein found in round steak. These more hearty foods should be used -with discretion, especially during the summer months, when well baked -breads, fruits, and green garden products constitute the ideal diet. - -Potatoes, which are mostly starch, and eggs, which are largely albumen -and fat, may be combined in such a way as to furnish all the needed -elements in the right proportion. As rice is nearly all starch, and -beans are rich in protein, these make an excellent combination. -Nuts, rich in proteins and fats, and fruits, containing sugars and -acids, also make an ideal combination. To a meal composed largely of -rice and potatoes, which are deficient in fats, there may be added a -little cream, a few ripe olives, a few nuts, or an egg, to give a well -balanced ration. - -The custom of eating a light lunch at noon, and reserving the heaviest -meal for the close of the day, while actuated to a great extent by -seeming necessities, or convenience, is not, as a rule, found a benefit -to health. As a result of a hearty meal at night, the digestive process -is continued through the sleeping hours; and though the stomach works -constantly, its work is not properly accomplished. The sleep is often -disturbed by unpleasant dreams; and in the morning, the person awakes -unrefreshed, and with little relish for breakfast. - -The practice of eating but two meals a day is generally found a benefit -to health; yet under some circumstances, persons may require a third -meal. This should, however, if taken at all, be very light, and of -foods very easily digested, so that when we lie down to rest, the -stomach may have its work all done, and it, as well as the other organs -of the body, may enjoy rest. - -In the following menus, some allowance is made for variety. Some -persons will not require everything named on the menu; and each person -will choose such things, and in such amounts, as experience and sound -judgment prove to be best suited to his own necessities. - - -_MENUS FOR ONE WEEK_ - -SUNDAY - - _Breakfast_ - - STEAMED NATURAL RICE CREAM PEAS ON TOAST - STRAWBERRIES CORN BREAD MILK VEGETABLE BUTTER - - _Dinner_ - - ENTIRE WHEAT BREAD BEANS WITH NOODLES - LETTUCE CORN ON COB CLUSTER RAISINS BUTTER - - _Luncheon_ - - CREAMED RICE CORN MEAL CRISPS ZWIEBACK - PEACH SAUCE CEREAL COFFEE - -_Steamed Rice._--Wash one cup of natural brown rice, and put to cook -in three cups of boiling water. Let boil gently until the water is -absorbed and the rice looks dry; then set on the edge of the stove, -well covered, to steam for fifteen minutes. - -_Cream Peas on Toast._--One cup drained green peas, one third cup -water, three tablespoonfuls rich cream, salt. Bring the water and the -peas to a boil, mash through a colander to remove the hulls, and season -with cream and salt. Dip a slice of zwieback into hot milk to soften, -lay on a platter, cover with a spoonful of the cream of peas, and serve. - -_Corn Bread._--One and one third cups corn meal, two tablespoonfuls -whole wheat flour, two and one half tablespoonfuls vegetable butter, -two tablespoonfuls brown sugar, one and one fourth teaspoonfuls salt, -one and one third cups boiling water, two eggs. Mix all the dry -ingredients in a bowl. Add the butter, and pour on the boiling water -in a _slow_ stream, stirring while it is being poured in. Add two or -three tablespoonfuls of cold water if needed to make a medium batter. -Separate the eggs, and beat the whites stiff. Beat the yolks, and fold -them into the whites. Add the corn mixture, and mix, using the folding -motion. Pour into an oiled shallow baking pan, and bake in a quick oven. - - -_Butter Substitutes_ - -Owing to the great increase in disease among animals, and along with -this, the advance in prices of nearly all foodstuffs, a desire has been -created for some substitute for dairy butter, which would prove both -wholesome and appetizing. The following butter substitutes are now -used to some extent both for cooking and for table use, and are easily -prepared: - -_Emulsified Vegetable Oil._--Secure a high grade cottonseed, corn, or -peanut oil. Beat one egg slightly, then add the oil in a very slow -stream at first, beating continuously, and increase as the egg takes up -the oil. Add two teaspoonfuls lemon juice, then more oil, until three -cupfuls have been used, and the mixture is smooth and thick. Salt to -taste, put into a well covered jar, and use the same as butter. - -_Vegetable Butter._--Take three cupfuls of any good coconut product on -the market, such as kokofat or kaola, or a good brand of hydrogenated -vegetable fat, as crisco.[A] Add the juice of half a lemon, salt to -taste, and a few drops of vegetable butter color. Mix with a spoon -until the color of dairy butter. The juice from carrots, grated and -pressed, may be used instead of the lemon juice and the butter color if -desired. - -[Footnote A: NOTE.--The presence of a proprietary substance in a recipe -must not be understood as guarantee by the authors. We know very little -regarding the manufacture of the above named products; but we have -reason to believe they are wholesome, and contain no animal products.] - -In harmony with the recent food pledge, saying, "Use no butter in -cooking," all the recipes in these menus are prepared without the use -of dairy butter. However, the same recipes may be prepared with dairy -butter instead of the vegetable fats if so desired. - -_Beans with Noodles._--Wash one cup navy or Lima beans, add three cups -water and a little salt, and let boil gently until tender. Beat one -egg slightly, with two teaspoonfuls of water or milk and a pinch of -salt. Add one cup of pastry flour, or enough to make a stiff dough. -Knead well, and divide into two pieces. Roll out into thin sheets about -the thickness of paper, having the dough well floured. Let dry a few -minutes, then cut into strips about two inches wide. Lay in tiers, and -shred very fine with a sharp knife. Drain the liquid from the beans, -add to it enough water to make three cups of liquid, and add salt to -taste. Add two teaspoonfuls of vegetable butter, and bring to a boil. -Sprinkle the noodles into the boiling broth, and let cook gently for -fifteen minutes. Add the cooked beans, and shake together, reheat, and -serve. New peas may be substituted for beans when in season. - -_Corn on Cob._--Husk full ears of corn, and brush off the silks with -a stiff brush. Wash, and drop into boiling water to which has been -added a little milk or lemon juice. Bring to a good boil; then draw the -saucepan to one side of the stove, and let simmer for twenty minutes. - -_Entire Wheat Bread._--Three cups warm water, one half cake compressed -yeast, three tablespoonfuls brown sugar, two tablespoonfuls vegetable -fat, one tablespoonful salt, seven cups entire wheat flour. Dissolve -the yeast in two teaspoonfuls of water, add the liquid, and mix all the -ingredients to a medium _soft_ dough. Turn out on a slightly floured -board, and knead until elastic to the touch; then return to an oiled -bowl, cover, and let stand in a warm room to rise until, when tapped -sharply, it _begins_ to sink (about two hours). Work down well, turn -over in the bowl, and let rest until it begins to rise again (about -fifteen minutes); then mold into loaves, and put into pans for baking. -Brush over the top of each loaf with an oiled brush, and let rise until -half again its original bulk; then bake in a good oven. These coarse -breads must be watched closer during the rising than those made from -white flour, as they get light in much less time. - -_Creamed Rice._--Heat some milk in a double boiler, and when it is -hot, add enough cooked rice to have it creamy, but not too soft. Add -a pinch of salt, and a little rich cream, if you have it at hand, and -serve. - -_Corn Meal Crisps._--One cup white corn meal, one cup pastry flour, -one half teaspoonful salt, one tablespoonful brown sugar, two -tablespoonfuls vegetable fat, scant one half cup water. Mix all the dry -ingredients, add the oil, and rub between the hands to distribute the -fat through the grain. Add the water, and mix to a dough. Roll out to -a thickness of one fourth of an inch, cut with a biscuit cutter, prick -with a fork, and bake in a hot oven, to a light brown. - -_Zwieback._--Cut stale bread into slices about one half inch thick. Lay -these in a baking pan, and put them into the warming oven until the -moisture is evaporated; then put them into a hot oven until they are a -light brown all the way through. - - -MONDAY - - _Breakfast_ - - CREAM SCRAMBLED EGG WITH NEW TOMATO BUTTER - WHEAT PUFFS STEAMED PEARL BARLEY STEWED PRUNES - - _Dinner_ - - SLICED TOMATO FARMER'S FAVORITE SOUP SPINACH - ROASTED POTATO WITH DRESSING EGG GRAVY BUTTER RYE BREAD - - _Luncheon_ - - BAKED BANANA TOMATO SANDWICHES BLACKBERRIES - RYE BISCUIT MILK CRACKERS - -_Steamed Pearl Barley._--Wash one cup pearl barley, and put to cook in -four cups boiling water. Add one fourth teaspoonful salt, and let boil -gently until the water is absorbed and the grain looks dry; then cover, -and set on the edge of the stove to steam for forty minutes. This grain -is preferably cooked on a hot stone in the fireless. - -_Scrambled Egg with New Tomato._--Rub a large ripe tomato with the back -of a knife; then remove the skin, and cut the tomato into pieces. Put -it into a small pan, with one teaspoonful vegetable butter and a pinch -of salt, and bring to a boil. Break two eggs slightly with a fork, -put them into a hot oiled frying pan, and stir until they are soft -scrambled. Have the tomato drained, add the pulp to the scrambled eggs, -and mix, being careful not to cook the egg too much. Serve on toast. - -_Wheat Puffs._--One and one fourth cups sifted pastry flour, one fourth -cup whole wheat flour, two teaspoonfuls melted vegetable butter, one -fourth teaspoon salt, one cup milk, one egg. Make a batter of the -flour, the salt, the milk, the egg yolk, and the butter, and stir -smooth. Beat the white stiff, and pour the batter into the beaten -white, mixing as it is being poured in, and using the folding motion, -so as not to break down the lightness of the egg. Pour into hot oiled -iron gem pans, and bake in a quick oven. - -_Stewed Prunes._--Wash dried prunes thoroughly, and let them soak -overnight. Then bring them to a boil, and let simmer for two hours or -more, and they will need no sweetening. - -_Farmer's Favorite Soup._--One half cup rich sour cream, one third cup -macaroni, one small onion, one stalk celery, one small carrot, one -medium sized potato, chopped parsley, salt. Drop the macaroni into -three cupfuls boiling salted water, and cook until thoroughly done. -Have the vegetables cut into small dice. Put the cream into a small -pan, and stir over the fire until the oil separates, and the albumen -turns a light brown color. The degree of browning determines the flavor -of the soup. Add the diced onion, carrot, and celery, and stir for a -few moments. Add three cupfuls water, the diced potato, and a little -salt, and cook until the vegetables are thoroughly done. Add the -macaroni water to the vegetable soup; then lay the macaroni on a board, -cut into small rings, and drop into the soup. Boil up well, add chopped -parsley, and serve. - -_Roasted Potato._--Peel eight medium sized potatoes, and boil until -they are about half done; then drain them, and save the water. Lay the -potatoes in an oiled baking pan, brush with oil, sprinkle with salt and -flour, and put into a hot oven to brown. - -_Baked Dressing._--Two cups soaked stale bread, one half cup milk, -three tablespoonfuls chopped onion, one and one half tablespoonfuls -vegetable butter, three tablespoonfuls browned flour, a pinch of sage -and marjoram, and salt to taste. Soak the bread in cold water until it -is soft all the way through, then press it out. Put the butter, the -onion, and the savory into a small pan, and let them simmer for a few -moments, to soften the onion, but do not brown. Add the brown flour, -then the milk, and stir smooth. Add the bread, salt to taste, and mix. -Bake in an oiled brick tin, or spread among the roasted potatoes when -they are partly browned, and finish baking them together. - -_Egg Gravy._--Two tablespoonfuls vegetable fat, one teaspoonful chopped -onion, three tablespoonfuls flour, one egg, one and one half cups -potato water or almost any vegetable broth. Put the oil into a frying -pan, and when it is quite hot, add the whole egg. Break the yolk with -a fork, turn it over, and stir until brown over the entire surface. -Remove the brown egg from the oil, and chop with a knife. Add the flour -to the oil, and stir until a light brown. Add the onion, and stir; -then the chopped egg and one third of the water, and stir smooth. Add -the balance of the water, and boil up. Let simmer for ten minutes, and -serve. The egg may be omitted, if desired; but without it, the gravy -will have less flavor. - -_Spinach._--Wash the greens in several waters. If the spinach is young -and tender, it can be cooked with no additional water beyond that -remaining on the leaves after washing. As the spinach ages, it absorbs -bitter flavor, and should then be cooked in boiling water, with the -_cover off_. When done, drain, cut with a knife, season with salt and a -little vegetable butter, reheat, and serve. - -_Rye Bread._--Two cups warm water, one half cake compressed yeast, -one and one half tablespoonfuls vegetable fat, two tablespoonfuls -brown sugar, two teaspoonfuls salt, four cups white bread flour, three -cups rye flour. Dissolve the yeast in two teaspoonfuls water, add the -liquid, and beat in three cups best bread flour to a smooth batter. -Cover, and let stand in a warm room to rise for one and one half hours. -Add the salt, the sugar, and the oil, and beat into the sponge. Mix -in the rye flour and the remaining cup of white flour, to a medium -dough. Knead on a board until elastic to the touch, then return to an -oiled bowl, cover, and let rise the same as for entire wheat bread, in -Sunday's lesson. When ready to mold into loaves, roll out six buns, and -lay on an oiled pie tin, and let rise for _rye biscuit_. Divide the -remaining dough into two parts, and roll out into the shape of ordinary -rye bread loaves. Lay in an oiled baking pan, leaving space between. -Brush with an oiled brush, and cut three gashes across each loaf with a -sharp knife, and let rise until light, then bake in a quick oven. - -_Baked Banana._--Select firm, rather ripe bananas, put them into the -oven without removing the skins, and bake until the skins burst. Then -remove from the oven, and serve in a folded napkin. - -_Tomato Sandwiches._--Peel ripe tomatoes without scalding, by first -scraping them with the back of a knife; then cut into thin slices. Cut -bread into very thin slices, and spread one slice with butter, and the -opposite slice with mayonnaise or boiled dressing. Lay tomatoes between -the slices, cut in triangles, and serve. - - -TUESDAY - - _Breakfast_ - - CANTALOUPE SAVORY HASH JELLIED EGG - MILK CORN DODGERS HONEY - - _Dinner_ - - SLICED TOMATO NEW ENGLAND DINNER ENGLISH WALNUTS - ENTIRE WHEAT BREAD BUTTER CREAM RICE PUDDING - - _Luncheon_ - - MILK TOAST RAISIN SANDWICH PEACH SAUCE - UNLEAVENED RYE WAFERS WATERMELON - -_Savory Hash._--Two cups cold boiled potatoes cut in dice, three -fourths cup of the baked dressing as given in Monday's lesson, cold, -and cut into small dice, one and one half tablespoonfuls diced onion, -one and one half tablespoonfuls vegetable butter, one tablespoonful -brown flour, a pinch of sage or marjoram, one half cup milk, and salt -to taste. Put the butter, the onion, and the savory into a small pan, -and simmer for a few moments; then add the brown flour and a little of -the milk, and stir smooth. Add the balance of the milk, and boil up. -Salt to taste, and add the diced food. Sprinkle the diced potato with -a little salt, add the gravy mixture, and mix with a fork. Put into an -oiled baking pan, brush over the top with a little cream, and bake in a -hot oven to a nice brown. - -_Jellied Egg._--Put one pint of water into a small, narrow saucepan, -and bring to a boil. Drop in one egg with a spoon, and set the saucepan -immediately on the table for from seven to eight minutes; then -serve. If more eggs are added, the amount of water must be increased -proportionately. - -_Corn Dodgers._--One cup corn meal (preferably toasted lightly in -the oven), one and one half tablespoonfuls vegetable fat, one half -teaspoonful salt, one tablespoonful brown sugar, one and one half cups -boiling water. Mix all the dry ingredients, add the fat and pour on -the boiling water and stir smooth. A few more tablespoonfuls water may -be added if needed to make a batter of such a consistency as to drop -from a spoon, but not run. Drop from the side of a spoon, onto an oiled -baking pan, and bake in a quick oven. - -_Corn Cake._--Use the above recipe, and spread in an oiled baking pan -one fourth inch deep, and bake in a hot oven. - -_New England Dinner._--Six medium small potatoes, four small carrots, -four small turnips, six small onions, one half small cabbage, one and -one half tablespoonfuls vegetable butter, and salt to taste. Quarter -the peeled turnips and carrots. Add the onions whole, and put into a -saucepan with water enough to cover the vegetables, and salt, and bring -to a boil. Separate the cabbage leaves, and drop them into another -vessel of boiling water, to blanch them for five minutes; then drain, -and add to the boiling vegetables. Add the potatoes, and let boil -gently until nearly done; then add the vegetable butter, and let simmer -until thoroughly done. - -_Cream Rice Pudding._--One half cup uncooked white rice, five cupfuls -milk, scant one third cup sugar, vanilla flavor. Wash the rice -thoroughly, add the milk, and cook in a double boiler for three fourths -of an hour. Add the sugar and the vanilla flavor, and pour into an -oiled baking pan and bake in a moderate oven. As soon as the first -crust forms, stir it down, at the same time stirring the rice. Then -allow the last crust to form and brown, and remove from the oven. - -_Milk Toast._--Put a piece of zwieback into a bowl, pour scalding hot -milk over it, and serve. - -_Raisin Sandwich._--Chop one half cup seeded raisins fine, and add -one fourth cup ground walnuts. Add one and one half tablespoonfuls -mayonnaise dressing and one teaspoonful lemon juice, and mix well. -Spread between slices of thinly buttered bread, cut in triangles, and -serve. - -_Rye Wafers._--One cup rye flour, one cup pastry flour, two and one -half tablespoonfuls vegetable fat, two tablespoonfuls brown sugar, one -half teaspoonful salt, one half cup water, or barely enough to mix to -a stiff dough. Mix all the dry ingredients, add the oil, and rub the -flour between the hands to distribute the oil evenly. Add the water -very slowly, stirring meantime to avoid getting any part of the flour -wet and sticky. Work on the board until mixed, then roll out to one -fourth inch thickness, cut with a biscuit cutter, prick with a fork, -and bake in a hot oven to a light brown. - -_Rye Sticks._--Take the above dough, roll out one half inch thick, -cut into long strips about one third inch wide, then crosswise into -three-inch lengths. Lay in a baking pan, leaving a little space -between, and bake to a light brown color. - - -WEDNESDAY - - _Breakfast_ - - STEWED CHERRIES STEAMED WHEAT PLAIN OMELET - CREAM CORN MEAL PUFFS BUTTER - - _Dinner_ - - VEGETABLE JULIENNE SOUP STRING BEANS MACARONI FAMILY STYLE - BUTTER RAISED CORN BREAD WATERMELON - - _Luncheon_ - - WHEAT GRUEL STEWED PRUNES RYE STICKS ZWIEBACK - GRAPES MILK - -_Steamed Wheat._--Pick over one cup of wheat, and wash in several -waters. Let soak overnight; then drain, add four cups boiling water, -and let boil slowly until the water is evaporated and the wheat looks -dry. Cover, and let stand on the edge of the stove to steam for forty -minutes. This grain is best cooked on a hot stone in fireless overnight. - -_Plain Omelet._--One egg, one tablespoonful milk, a pinch of salt. Beat -the yolk until thick, add the milk, and mix well. Add a pinch of salt -to the white, and beat stiff. Fold the yolk into the white, and pour -the mixture into a hot oiled fry pan, and set into the oven until just -barely _set_. While still in the pan, turn one half of the omelet over -the other half, by slipping a knife under one side and turning it over -on the other section. Invert on a hot platter, and serve. - -_Corn Meal Puffs._--One cup pastry flour, one third cup corn meal, one -half teaspoonful salt, two teaspoonfuls vegetable butter, one scant cup -milk, one egg separated. Make a batter of the milk, the flour, the corn -meal, the salt, the melted fat, and the egg yolk, and stir smooth. Beat -the white stiff, and fold the batter into it. Pour into hot oiled iron -gem pans, and bake in a quick oven. - -_Vegetable Julienne Soup._--One medium small potato, one small carrot, -one small turnip, one stalk celery, one half cup cauliflowerlets or -string beans, peas, or any fresh green vegetable, one small tomato, one -teaspoonful vegetable butter, two cups cold water, two cups vegetable -broth, salt to taste. Cut all the coarse vegetables into very thin -shreds, and put into a small pan with the vegetable butter and one -fourth cup water, and let simmer until the moisture is absorbed; -then add the rest of the water, and boil up. Add the cut potato and -tomato and the vegetable broth. Salt to taste, and let cook until the -vegetables are thoroughly done. Add a sprinkle of chopped parsley, and -serve. - -_Macaroni Family Style._--One cup macaroni raw, one cup tomato pulp, -one tablespoonful vegetable butter, one tablespoonful chopped onion, -a sprinkle of sage or thyme, one egg, and salt to taste. Break the -macaroni into inch lengths, drop into salted boiling water, and let -cook until thoroughly done; then drain in a colander. Put the butter, -the onion, and the savory into a small pan, and simmer for a few -moments, but do not brown. Add the tomato, bring to a boil, and salt to -taste. Pour the hot sauce into the egg, stirring as it is being poured -in. Add the cooked macaroni, pour all into an oiled baking pan, and -bake to a light brown. - -_String Beans._--Select young and tender beans, string them, and break -them into short lengths. Wash, and lift them out of the water; put into -a saucepan with enough boiling water to cover the beans. Add salt, and -let cook gently, having the cover drawn to one side of the saucepan. -When done, add a little vegetable butter and serve. When the beans are -aged, they should be lifted out of the water and put into a covered -vessel containing a little hot vegetable oil, and stirred over the fire -for ten minutes before the water is added to them; and when cooked, -they will be very tender. - -_Raised Corn Bread._--In order to incorporate in corn bread enough -moisture so that it will not dry out after baking, a certain proportion -of the liquid used may be poured over the meal boiling hot; thus the -needed moisture is absorbed before making into bread, as follows: - -Three cups water, one half cake compressed yeast, four cups best bread -flour, two cups corn meal, one tablespoon salt, three tablespoons -sugar, two tablespoons vegetable fat. Sift the flour into a large bowl, -and leave space at one side of the flour for the sponge. Dissolve the -yeast in two teaspoons water, add one cup warm water, and pour on one -side of the flour. Stir enough flour into this liquid to make a thin, -smooth batter. Cover, and set in a warm room until light (about one -and one half hours). Put the corn meal into a small bowl, and pour on -gradually, in a slow stream, two cups boiling water, stirring as it is -poured in, and let stand one half hour. - -When the sponge is sufficiently light, add the salt, the sugar, and the -vegetable fat, and mix well. Add the scalded and warm corn meal, and -mix all into a soft dough. Turn out on a floured board, and knead until -elastic to the touch. Then return to an oiled bowl, cover, let rise, -and finish the same as for entire wheat bread. - -_Wheat Gruel._--Take the steamed wheat left over from breakfast, add -water to cover, and let cook gently until well done. Mash through a -strainer, season with salt and a little cream or canned milk, and serve. - -_Rye Sticks._--The recipe for rye sticks is given following the recipe -for rye wafers in Tuesday's lesson. - - -THURSDAY - - _Breakfast_ - - BUTTER BAKED GARBANZOS WITH APPLE SAUCE CREAM - GRANO CEREAL WITH DATES ENTIRE WHEAT BREAD - - _Dinner_ - - SLICED TOMATO NAVY BEAN SOUP ARMY STYLE STEWED CARROTS - NOODLES AU GRATIN RYE BREAD BUTTER STEAMED RAISINS - - _Luncheon_ - - NUT AND JELLY SANDWICHES - BANANA RICE BUCKWHEAT STICKS RHUBARB SAUCE - -_Grano Cereal._--Two cups pastry flour, one third cup rolled oats, one -fourth cup corn meal, one fourth teaspoonful salt, large one half cup -water. Mix all the dry ingredients, and add the water slowly, stirring -constantly to a very stiff dough. Knead a few moments, then roll out -one fourth inch thick. Cut into strips about three inches wide, prick -with a fork, lay in a baking pan, and bake in a medium oven until a -very light brown and fairly crisp. When cool, grind through a food -chopper, using a coarse knife. Serve with milk or cream. - -_Grano with Dates._--Two cups water, one cup grano cereal, one half cup -washed and pitted dates, a pinch of salt. Bring the water to a boil, -and sprinkle in the grano. Stir until thick, then add the dates, and -serve with cream. - -_Baked Garbanzos (chick peas)._--Wash one cup garbanzos, and soak -overnight. Drain, add two cups boiling water, and let boil gently until -thoroughly done, or cook in fireless overnight. Return to the fire, add -salt to taste, and let cook gently until the liquid is reduced; then -put into the oven in a covered dish, and bake until they begin to brown -slightly on the bottom. - -_Navy Bean Soup Army Style._--One cup navy beans, seven cups water, two -thirds cup diced carrot, one third cup diced onion, one tablespoonful -vegetable butter, salt to taste. Wash the beans, and cook very slowly -until tender, adding the salt when they are about half done. Put the -butter, the diced carrot, and the onion into a small pan with three -tablespoonfuls water, and stir over the fire until the water is -absorbed; then add to the bean soup, and let boil gently for thirty -minutes or more. Add a sprinkle of chopped parsley, and serve. - -_Stewed Carrots._--Two cups sliced young carrots, one and one half -cups hot water, two teaspoonfuls vegetable butter, one teaspoon flour, -salt. Wash and scrape young carrots, and slice quite thin. Add the -hot water, and salt to taste, and let cook gently until the liquid is -reduced to one half cup. Rub the flour and the butter smooth in a small -pan. Add one third of the liquid, and stir smooth. Add the balance of -the liquid, and boil up. Add the carrots, reheat, and serve. A little -rich cream or canned milk may be added if desired. - -_Noodles au Gratin._--Roll out and cut noodles the same as given in -recipe for Sunday dinner. Sprinkle into boiling salted water, and cook -the same as macaroni, or about fifteen minutes. Drain well, saving the -liquid for gravies or sauces. Make a cream sauce by rubbing together in -a saucepan two tablespoonfuls vegetable butter and two tablespoonfuls -flour; then add one third cup hot milk, and stir smooth. Add two thirds -cup more milk, boil up, and salt to taste. Add enough of the cream -sauce to the noodles to flavor them and not have them too soft. Pour -into an oiled baking pan, and grate fresh bread crumbs over the top, -pressing them down with a spoon to moisten them. Sprinkle with cream or -bits of butter, and bake to a nice brown. - -_Steamed Raisins._--Dip cluster raisins into water, drain, and lay -between two pie tins; put into the oven until hot through; then serve. - -_Banana Rice._--Take the recipe for creamed rice as given in the lesson -for Sunday evening luncheon. Slice one large banana, sprinkle with a -little sugar, mix lightly into the hot creamed rice, and serve. - -_Nut and Jelly Sandwiches._--Add finely chopped or ground walnuts to -jelly in the proportion to spread nicely on bread. Cut bread into very -thin slices. Spread one slice with butter, and the opposite slice with -the nut mixture. Fold together, cut in triangles, and serve. - -_Buckwheat Sticks._--One cup pastry flour, one cup buckwheat flour, one -half teaspoonful salt, two and one half tablespoonfuls vegetable fat, -two tablespoonfuls brown sugar, scant one half cup water, or barely -enough to mix the flour to a stiff dough. Mix all the dry ingredients, -add the fat, and rub between hands to distribute the oil evenly. Add -the water very slowly, stirring meantime; and as soon as the flour can -be worked together by sufficient moisture, lay on the board, and work -for a few moments; then roll out to one third inch thickness. Cut into -strips one third inch in width, then crosswise into sticks three inches -long. Lay in a baking pan, leaving a little space between, and bake to -a very light brown. - -_Buckwheat Wafers._--Take the above dough, roll out one fourth inch -thick, cut with a biscuit cutter, prick with a fork, and bake the same -as sticks. - - -FRIDAY - - _Breakfast_ - - POACHED EGG CORN MEAL WITH RAISINS CANTALOUPE - CREAM BAKED POTATO RYE BREAD BUTTER - - _Dinner_ - - CUCUMBERS CREAM OF TOMATO SOUP STEWED CORN - VEGETABLE LOAF COUNTRY GRAVY BUTTER ENTIRE WHEAT BREAD - - _Luncheon_ - - FRUIT SOUP CORN FLAKES CREAM BUCKWHEAT WAFERS - WATERMELON APPLES ZWIEBACK - -_Corn Meal with Raisins._--Wash one half cup raisins, and put them -between two pie tins in the oven until hot through. Put one cup corn -meal into a baking pan, and toast lightly in the oven; then sprinkle it -gradually into three and one half cupfuls of boiling water, with one -fourth teaspoonful salt, and let cook gently for ten minutes. Add the -raisins, let cook for twenty minutes more, and serve. - -_Poached Egg._--Bring water to a boil in a saucepan, break the egg -into a separate dish, and drop carefully into the boiling water. Set -immediately to one side of the stove until the egg is firm enough to -remove, and the white will be tender and jellylike. - -_Cream of Tomato Soup._--Two cupfuls strained tomato, one cupful water, -two teaspoonfuls vegetable butter, one tablespoonful light brown -flour, one cupful canned milk or rich cream, salt to taste. Bring the -water, the tomato, and the butter to a boil. Thicken with the flour -made smooth with a little cold water. Salt to taste, add canned milk -(unheated), strain, and serve. If cream is used, omit the butter. - -_Vegetable Loaf._--One and one half cups soaked stale bread, three -fourths cup cooked and left-over food (brown beans preferred), one and -one half tablespoonfuls vegetable butter, two teaspoonfuls chopped -onion, a sprinkle of sage and marjoram, one tablespoonful brown flour, -one third cup milk, one egg, and salt to taste. Soak the bread in cold -water until soft all the way through; then press out lightly. Put the -butter, the onion, and the savory into a small pan, and simmer for a -few moments. Add the brown flour, then the milk, and stir until smooth. -Mash the beans with a spoon, beat the egg slightly, and mix all the -ingredients. Bake in an oiled baking pan until set, and brown on the -top. Loosen with a knife along the edge, turn out on a platter, and -serve. - -_Country Gravy._--Cook down a little sour cream in a pan until the oil -separates and the albumen turns a very light brown color; then add -enough flour (previously browned in the oven) to take up the fat from -the cream. Add a little hot milk, and stir smooth. Add more milk, and -bring to a boil and the thickness of medium thin gravy. - -_Stewed Corn._--Take cooked corn cut off the cob, add a little hot -water, and bring to a boil. Season with a little cream or vegetable -butter, reheat, and serve. - -_Fruit Soup._--Two cups blackberry or strawberry juice, four -tablespoonfuls sago, two teaspoonfuls lemon juice, two cups water, -sugar to taste. Wash the sago, drain, add to two cups boiling water, -and let cook until clear. Add the fruit juices, and sweeten to taste. -Preferably served cold. - -_Buckwheat Wafers._--This recipe follows the recipe given for buckwheat -sticks in Thursday's lesson. - - -SATURDAY - - _Breakfast_ - - CREAM HOMINY GRAPEFRUIT STEWED PRUNES - SOY TOAST BUTTER RYE BREAD - - _Dinner_ - - LETTUCE WHOLE RICE WITH NEW PEAS COTTAGE CHEESE - SUMMER SQUASH RAISIN PIE ENTIRE WHEAT BREAD - - _Luncheon_ - - FIGS MILK TOAST PEAR SAUCE - CREAM ROLLS CEREAL COFFEE - -_Cream Hominy._--Heat a little cream, or a little milk and a small -seasoning of vegetable butter. Add enough lye hominy to make the food -creamy and not too milky. Add a pinch of salt, and serve. - -_Soy Toast._--Duplicate the recipe for cream peas on toast, as given in -Sunday's breakfast lesson, substituting thoroughly cooked and mashed -soy beans for the peas, and serve. - -_Whole Rice with Peas._--One half cup uncooked natural brown rice, one -and one half cups boiling water, one and one half cups cooked new peas, -one tablespoonful vegetable butter, two teaspoonfuls flour, salt. Wash -the rice thoroughly, put to cook in one and one half cups boiling -water, and let boil steadily until the water is evaporated and the rice -looks dry; then cover, and let stand on the edge of the stove to steam -for fifteen minutes. Add enough hot water to the peas to cover them, -salt to season, and let cook gently until the liquid is reduced to one -half cupful, and the peas are tender. Rub the flour and the butter -together in a saucepan. Add a little of the liquid from the peas, and -stir smooth. Add the balance of the liquid, and boil up. Add the peas -to the rice, pour on the thin sauce, and mix with a fork. Put into a -covered dish, and set into the oven until hot through. - -_Summer Squash._--Wash the squash, peel very thinly, remove the seeds -if they are large, and steam the squash until tender. Mash, season with -a little cream or vegetable butter, and serve. - -_Raisin Pie._--One and one half cupfuls seedless sultana raisins, two -cupfuls water, one tablespoonful lemon juice, one scant tablespoonful -cornstarch, one third cup sugar, one teaspoonful vegetable butter. Wash -the raisins thoroughly, and soak overnight. Bring to a boil with the -two cupfuls water; then add the sugar mixed with the starch, a pinch -of salt, and let boil for about ten minutes, or until the liquid is -reduced suitably for one pie. Let cool. - -_Pie Crust._--One and one fourth cups pastry flour, four tablespoonfuls -solid vegetable fat, one eighth teaspoonful salt, about three -tablespoonfuls water. Add the salt and the shortening to the flour, -and mix with the finger tips. Add the water very slowly, mixing with -a fork, as it runs in, to a soft, light dough. Line the bottom of a -pie tin with crust, being careful to press the crust well down into -the tin; then pour on the stewed raisins. Add the lemon juice and the -vegetable butter; then cover with a perforated top crust, having the -edges wet, so as to stick the crusts together. Brush over the top with -milk, and bake in a quick oven. - -_Cream Rolls._--One and one third cups pastry flour, two thirds cup -whole wheat flour, one half teaspoonful salt, one teaspoonful sugar, -one third cup double cream, one fourth cup cold water. Mix the water -and the cream thoroughly. Put all the dry ingredients into a bowl, -and pour on the wetting in a very slow stream, stirring constantly, -so as to get the moisture evenly blended through the flour. Work into -a dough, roll out to about one half inch thickness, and cut into long -strips about one third inch in width. Roll each piece on the board, -and cut into three-inch lengths. Lay in a baking pan, leaving a little -space between, and bake in a medium oven, to a light brown. - - - - -[Illustration] - -_The_ USE _of_ LEFT-OVERS - - _by - Dr. LAVINA BAXTER-HERZER_ - - Department of Pathology and Bacteriology, - College of Medical Evangelists, - Loma Linda, California - - -At the present time, when the conservation of food is such a vital -question, the use of left-overs becomes a very important matter for -consideration. The following are a few simple suggestions that may -prove helpful. - -First of all, we should plan, as far as possible, to avoid having much -food left. One of the simplest means of accomplishing this is to serve -fewer foods at a meal. Variety may be had at different meals. - -By planning beforehand, we can serve such foods at one meal as will -combine nicely when warmed the next day or the next meal. - -For example: In all large hotels, when navy bean soup is served army -style, carrots are always served in some way. In order to make the -broth sufficiently rich, more beans are cooked than are served as -soup. The next day, these, with the carrots, are put through a soup -strainer, properly seasoned, and served as puree a la Crecy. - -Again, when planning tomato rice soup, cook a little extra rice in the -tomato broth. When serving the soup, use only what rice is necessary. -The thick remainder is very good baked in some acceptable preparation -the next day. A little grated onion or a chopped bell pepper may be -used for seasoning, if desired. - - -_A Housewife's Test_ - -After meals, the first thing that should claim the housewife's -attention is the food that remains uneaten. Just here is one of the -tests of her ability to do her part in conserving her family food -supply. It is quicker, perhaps, to scrape everything into the garbage -pail; and it is said that at least twenty per cent of all foods brought -into American kitchens is lost in this way. This loss either decreases -the amount of food the family should have, or raises the cost of living -that much. - -If food is to be kept over, it should be put into dishes of proper -size, and put in a cool place, away from the flies and the dust. -The sooner these left-overs are used, the better, as they naturally -deteriorate by standing. - -In case of fresh fruit, it may be heated, if there is any doubt as to -its keeping. - -Apple peelings and cores make excellent jelly, as most of the pectin -is found near the skin and the seeds. Care should be taken to wash the -apples well before paring, and remove any wormy parts. - -All butter scraps should be saved, and may be used for cooking. If the -family is properly taught, however, there will be very little left on -the plates. - -Left-over bread may be used for toast, bread pudding, or pressed fruit -pudding, if unbroken. The broken pieces and the crumbs may be dried and -used for dressing, or broken or rolled and served with milk instead of -fresh bread. - -Buns, muffins, and gems may be moistened and reheated. A loaf of very -stale bread may be freshened in the same way. - -Left-over vegetables may be reheated, and used for salad, or for -flavoring soups, if put through a soup strainer. - -Salads do not keep well; and for that reason, care should be taken not -to prepare more than is likely to be eaten. If a little is left, it may -be used for a pick-up lunch, perhaps. Small portions of dessert may be -used in the same way. - -Milk or cream that is left may be sterilized and put in a cool place. - -Left-over grains may be used for making gruels, which are very good for -lunch; or if only a small amount remains, it may be used for thickening -soup. If there is a sufficient amount, steamed raisins or dates may be -added, and then it may be put into molds to cool. This may be served -with cream or some pudding sauce, making a simple dessert for either -dinner or lunch. Cream of wheat, rolled wheat, farina, and Graham are -especially nice served in this way. - -Many housewives cook an extra amount of corn meal in order to have some -left, as it is better warmed up than at the first. It is good mixed -with croutons, rolled in corn flakes, browned, and served with jelly -or maple sirup. To mix with rice or any nut food, season, form into -patties, and serve with tomato sauce, is another method. - -When warming potatoes, if the supply is scant, many persons add a slice -of stale bread broken up. - -The vegetable loaf given in Mr. Anderson's recipes may be varied, and -any kind of beans or peas used to make it. Served with a good gravy, -it makes a substantial dish for dinner. - -By using a choux paste, left-over rice, macaroni, spaghetti, any kind -of beans, peas, or lentils may be made into patties or croquettes. They -may be served with gravy or jelly, and their original form scarcely be -recognized when they appear on the table next time. - -To make the choux paste, take one and one half tablespoons of butter, -dairy or vegetable, one tablespoon of chopped onion, and a pinch of -sage. Put in a small saucepan, and stir over the fire a few minutes, -but do not brown. Add three tablespoons of flour, and stir until it -is thoroughly scalded. Then add one third cup of milk, and stir until -smooth. Drop into this mixture the yolk of one egg, and stir until it -is well cooked. It should be a thick, smooth paste when done. Part of -this may be used one day, and the rest saved for another time. - -As the housewife seeks to make use of all remnants of food, new -possibilities will gradually open before her, and her efforts will -become a real pleasure rather than a task. - - - The call is, therefore, to YOU to do your part; and in the doing, - you will bind yourself to the whole army of women who are serving - their country. - - --_Dr. Anna Howard Shaw._ - - - * * * * * - - -Transcriber's Notes: - -Obvious punctuation and spelling errors repaired. - - - - - -End of the Project Gutenberg EBook of The Food Question, by Various - -*** END OF THIS PROJECT GUTENBERG EBOOK THE FOOD QUESTION *** - -***** This file should be named 54721.txt or 54721.zip ***** -This and all associated files of various formats will be found in: - http://www.gutenberg.org/5/4/7/2/54721/ - -Produced by Larry B. 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