Evening times-Republican. [volume] (Marshalltown, Iowa) 1890-1923, 1910-02-28

must be heat, DUO as neat producers
the carbohydrates are not as valuable
as fats. The latter are more than
three ourths carbon. This fact at
once proves that fat in some form is
the food to be eaten when heat Is re-
quired. 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. II 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-name-
~. 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 Overeatins.
After learning of the importance of
proteid foods the first conclusion may
be that they should form the greater
part of the diet and should largely
compose the daily bill of fare. This is
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 pecessitates too much work on
the organs of digestion and elemina-
ton and produces certain irregularities
Of the body functions. Too much pro-
teid-that is. too liberal an allowance
of meat, fish. eggs. cheese. etc.. in the
meals will clog the. system with urea.
throw too much work on the kidneys
in their effort to carry OF this final
product in the digestion of proteid.
Too much proteid in the diet induces
rheumatism ana similar disorders.
When too much fat. or carbohydrate.
is eaten it is stored up in the body
as fat, and the Individual finds himself
putting on adipose tissue to perhaps an
uncomfortable degree. There Is more
danger in this country from overeating
than there is from lack of food. just as
the engine is likely to wear out more
quickly because Of too hard firing
than from lack Of fuel.
The amount of food required to prop
erly develop the body and keep it in
normal condition depends on different
conditions, such as the occupation OF
the individual. the age of the indiyid-
ual. sex, climate and personal idiosyn-
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 oxidized in the body. For in
stance, the farmer, working in the
fields will require more nourishin;'
foods than the man who sits in his Of
fee all day. The farmers lungs are
constantly filed with fresh air; his
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 a good appetite for
hearty food, and he digests 1t with
ease. The man of sedentary habits
finds his stomach rebeliing and him
self in general discomfort if he at
LSuplS " 4OilO" IAC SAaLSPAV "a SAAS
farmer for any length Of time.
How Much to Eat.
Occasionally we hear the question,
"How much should we eat?' Yet, as
rule, the average person does not
trouble himself very much on that
score and eats what pampered appe-
tite demands rather than the amount
he actually needs. Dietary specialists
have found from many experiments
that an average man doing average
work requires each day about four and
a half ounces of proteid, two ounces OF
fat and sixteen ounces OF carbohy-
drate. An average woman doing the
work Of an average housekeeper re.
quires little less, probably about
three ounces Of proteid, one and q hall
ounces of fat and twelve ounces OF
carbohydrate. The boy fourteen to
sixteen years of age requires four-ffths
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 been
able to reduce the amount OF proteid
still lower than the above standards
which are less than those given ten OF
twelve years ago. But as long as the
present habit of boiling" food with
insufficient mastication is common in
the country it is not safe to reduce the
amount of proteid to the lowest posi-
BILE 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
G,,ired if the foods are properly cook
ed. Just here the housekeeper's ski
is called into account. No matter how
nutritious and easy Of digestion foods
may be in their uncooked state, they
may be almost, il not entirely, ruined
| Is far as digestion and assimilation
are concerned in the process of cook
| ing.
A single portion Of beefsteak, two
eggs and an ounce Of cheese. with mill
and a little oatmeal, will furnish al
| the tissue building material the aver
age man will require for one day. 4
half loaf of bread and a half pound o.
potatoes. with ordinary helping Of ric'
and tablespoonful Of sugar will fur
nish the required amount Of carbohy
drate, and the required fat is easily
obtained from the butter used on tn
bread, the oils in the cheese and tn