The Helena independent. [volume] (Helena, Mont.) 1875-1943, 1891-03-12
DIET FOR HEALTHY FOLK.
The Food that Should be Eaten
and the Manner Of Its
Preparation
Difference In tho Diet of Persons
In Separate Lines Of
Work.
Solid Meats for Manual Laborers, Light.
Digestibls Food for Brain Workers
-Oflce OF Nature.

The average wholesome died for healthy
men and women should begin with an
early warm breakfast, composed Of food
sufficiently nutritious to restore to the
blood all tho dourishment which it has i'm
parted to the system during the hours of
rest and regeneration. writes Juliet Corson
in Harper's Bazaar. Under usual conditions
Of health, a suitable scheme for daily use
may be outlined somewhat as follows: For
muscular laborers, an early hearty break
fast. a midday dinner, with an hour for
rest, and . hearty supper after all work 10
done. A hard worker requires during the
twenty-four hours about a pound and a half
bread, half each of meat, potatoes, and
mixed vegetables, at least two ounces of
butter or olive oil, or. as its
equivalent, four ounces of cheese.
half a pound of any good pud-
ding Of bread or rice containing sugar and
milk, and at least three quarts of water,
tea. stc. In bulk, this quantity may vary
from about seven to nine pounds of food
and drink, according to the size and occu-
patton of the individual. manual laborer
whose muscles are in continual Use wears
them faster than the man who writes all
day; the former, therefore, needs an excess
OF heterogeneous or fiesh-forming foods. such
as lean meat, cheese, onions, cabbage, lem
tils. combined with the carbonaceous or
heat foOds-starch, sugar, and fat.
The intellectual worker needs plenty of
light digestible food, such as fish, poultry,
eggs, game, fruit, and the succulent veee-
tables. The proper diet for all s~edentary
people is an early ard entire supply of d.
gestible food, including plenty of cereals
n fruit. A cup of some warm drink
should be taken just before rising, or as
soon as it can be prepared, and positively
fast. As the digestive organs are most
active early in the day, a second hearty
but diRestible meal can be eaten at noon, il
an hours rest intervenes before continued
labor or exercise. The afternoon work
should be light, and part of the time passed
may follow about nightfall, and the even
ing be devoted to recreation or social relax
alton. When any night-work is contem-
plated, food should be taken about mid
night, and again at dawn, when the vital
forces fail
THAT sad still hour before the dawn.
When old men die and babes are born"
Special care should be taken to insure
plenty of pure air and light; strong meats
and drinks should be avoided. and abund-
ance of milk used. with eggs, fruit, and
fresh vegetables and salads.
Healthy women may have similar fare,
the chief meat being mutton. Growing
boys need all the food they can digest.
Commercial men should have an early
breakfast, a walk before business, if posi-
BILE. a light MONDAY luncheon with a rest,
and an abundant dinner after the davis
work is completed.
Society men and women should drink
some warm milk or chocolate at their
earliest waking, and then rest comfortably
before rising. After dressing leisurely,
they should breakfast satisfactorily. Then
outdoor exercise, not violent or prolonged
to the point of fatigue. may precede the
the second repast, which should be taken |
at least three hours after breakfast, and as
many before the contemplated dinner hour.
More than most other, people they need
act the effect of their life in the COMPARE
lively unwholesome atmosphere of over
heated andcrowded rooms. With proper
exercise aud plenty of fresh air they may
preserve their health from injury by the
sort of life that turns night into day.
For an ordinarily active adult a good
dietary would include a daily supply of
such elements rs are discharged from the
system. or rather of such substances as are
calculated to replace those elements. The
vital interchange may be simply defined as
food which has been digested and mingled
with the blood. This consumption, to
which psychologists apply the word burn
ing takes place most actively in that part
of the body which is most used. An athlete,
or one who puts forth any muscular
strength. will require the most frequent
restoration of the muscles; the intellectual
worker, of the brain and nervous tissues:
the seaentary and ordinarily intelligent
office worker, will need comparatively light
and very digeStible fare, with either fruit or
gently %aperient mineral waters to keep the
liver in good condition. The less ACTIVE the
mode of life, the less complete will be that
Transformation of the nutriment of food
into vital force which is called 'burning.'
This nutriment, which largely consists of
carbon and hydrogen, mingling in the
through the lungs, is gradually being con-
sumed in the muscular system, parting
with its food value IN restoring lost vital
ity, throwing of the waste of the system
through the excretory organs, the perspira-
tion, and the carbonic acid gas which is ex
which takes place in both blood and flesh,
is the source of the blood heat or normal
temperature of the body. Besides main
tanning the vital heat, the nutritive
food elements are always renewing
the structure of flesh and the life-giv-
every minute cell in both the motion,
which is vital warmth. The hackneyed
comparison of the steam-engine is not
inapt: in the engine the carbon of fuel and
tne hydrogen OF water are transformed into
force or motion, the waste being thrown off
as carbonic acid gas and steam into the air;
and those parts of The fuel which are not
remaining as ashes and cinders.
body discharges its unconsumed mat
tiers as carbonic acid gas through the lungs,
as vapor and water through the skin and
kidneys, and as solid e~xcreta; and the re-
suit in both cases is the production of heat
motion-speed in the engine and life in
the human body.
These force n food elements are present
in food and water. Water contains hydro
gen and oxygen; fibrine, of which lean
meat is largely composed, is made up of
these two elements combined with carbon,
nitrogen and sulphur. Fat is composed OF
carbon, hydrogen and oxygen. Here, then,
We have. carbon or heat food in the fat.
starch and sugar of animal substances and
the cereals. and in the gum, pectose, cellu-
lose ana mucilage of fruits and vegetables.
Nitrogen, the tiesh-forming substance. is
in the gluten of the cereals. the