Ottumwa tri-weekly courier. [volume] (Ottumwa, Iowa) 1903-1916, 1910-01-27

|
must be heat, but as heat producers
the Carbohydrates are not as valuable
as fats The latter are more than
fhree-fourths carbon. This fact att
once proves that fat in some form ia
the food to be eaten when heat is re-
qufred. 1t is the food which appeals
to the appetite more strongly in winter
than In summer and Is liked better In
cold climates than In warm. If 1t were
impossible to have both fat and sugar
IN the diet no great harm would result,
to the body for some time, because
both contain the same elements and
both perform the same function--uame-
ly, give heat and energy. Not SO with
the proteids. however, because, being
the only class which contains nitrogen.
| no other can substitute for them.
| Danger In Overeatng.
| After learning of the Importance Of
| proteid foods the first conclusion NAV
be that they should form the greater
part of the diet and should largely
compose the daily bill of fare. This ia
common mistake and one to be care
fully avoided. The intake of food
should not be greater than the needs
of the body and to preserve Its normal
equilibrium. Too much food of any
kind necessitates too much work ON
the organs OF digestion and eiemina-
ton and produces certain irregularities
OF the body functions. Too much pro-
teid-that is, too liberal an allowance
<,f ISL na,r -,
meals will clog the system with urea,
throw too much work on the kidnayu
in their effort to carry or tlsts final
product in the digestion OF probe3d.
Too much proteld In the diet induces
rheumatism and similar disorders,
When too much fat or carbohydrates,
Is eaten 1t is stored up In the body
as fat, and the individual finds himself
putting on adtpose tissue to pczhaps. an
uncomfortable degree. There 10 moro
danger in this. country 4nom overeatins
than there is from lacArof food, jnst as
the engine is likely 60 wear out more
quickly because Of TOO hard aaring
than from lack OF 'fusa.
The amount of6opd requirasA Snsprop-
eriy develop the body and kaap 10 In
normal condition depends ON different
conditions, such as the occupation OF
the individual. the ago Of the fndfvia-
ual sex, clinaate ana Rexsonak 3dlosyn-
crasies.
The man or woman engaged In hard
physical work requires more of the
foods which repair tissues than does
the person living sedentary life. The
amount of fresh air In which the in
dividual lives will also determine
largely the rapidity with which food
will be oxidiaed in the body. For in
stance, the farmer, working in the
fields, will require more nourishing
foods than the man who sits in his Of
fee all day. The farmers lungs are
constantly filed with fresh air: bis i,
blood is filed with oxygen. He is per-
forming work which requires much
physical energy; hence his food is rap
idly burned in his body In order TO
yield the necessary energy, and he is
hungry. He has good appetite for
hearty food, and he digests it with
ease. The man of sedentary habits
finds his stomach rebelling and him.
self in general discomfort If he at.
tempts to follow the example of the
farmer for any length of time.
How Much to Eat.
Occasionally we hear the question,
How much should we eat?" Yet, aa
rule, the average person does noa
trouble himself very much on that
score and eats what a pampered appe-
tite demands rather than the amount
he actually needs. Dietary specialists
have found from many experimenAa
that an average man doing average
work requires each day about fourand
a half ounces Of protetd, two ounces of,
fat and sixteen ounces Of carboaay-
drate. An average woman doing the
work Of an average housekeeper re-
quires a little less, probably about
three ounces of protein, one and a haaG'
ounces of fat and twelve ounces OF
carbohydrate. The boy fourteen tai
sixteen years Of age requires four-a ftha
as much food as his father, and the
boy or girl Of twelve years should
have half as much food as an adult.
Recently certain specialists have beea
able to reduce the amount Of proteid
still lower than the above standards,
which are less than those given ten on
twelve years ago. But as long as tha
present habit Of "bolting'' food witty
insufficient mastieation Is common In
the country 1t is not safe to reduce Tho
amount Of proteid to the lowest posse
bic figure. The amount OF food con,
stituents which l have suggested car
be easily obtained from standard food
materials; less Of these will be re.
CURED IL the foods are properly cook.
ed. Just here the housekeeper's skill
is called into account. No matter how
nutritious and easy Of digestion foods
may be in their knocked state, they
may be almost, IL not entirely, ruined
as far as digestion and assimilation
are concerned in the process Of cook
Ing.
single portion of beefsteak, two
eggs and an ounce of cheese. with milk
and little oatmeal, will furnish all