The daily Gate City. [volume] (Keokuk, Iowa) 1855-1916, 1915-05-13
HOW TO KEEP WELL.

| BY CndS, CI. PerClVdl, NJ. III
Dyspepsia Is the most common dis
| ease of this age. Simplicity of diet
will cure and avoid 1t. II you have
| it try the simple breakfast of fresh
! fruits. the super-cooked cereals, whole
wheat or brown bread mot too fresh).
These will be found quite sufficient
as Accomplishments to the morning
cup of tea, cocoa or cohee. Boiled
rice or any of the predigested cereals
eaten with boiled milk and boiled
egg occasionally can be added to make
more solid meal Those who have
been long accustomed to making a
more elaborate breakfast of bacon
and eggs, griddle cakes, steaks, chops
or fish, because perhaps in many
cases of the inability of OBJ
tanning substantial noon meal,
will do we'll to omit these heavy
foods in the summer and follow the
above suggestions. One OF the prin-
cipal argum ents for simplicity is that
owing to the prevailing ignorance
concerning food values and the re-
quisite amount of albumen, sugar.
starch and fats which are necessary
to keep the human economy IN per
feet health, it is somewhat difficult
SclSIS vi hCch anu hSo'J
diet to choose a properly balanced
diet. They make many plumbers, such
as partaking too freely of acid fruits
and vegetables at the same time. in
stead OF wisely combining fruits with
cereals. Others mix up hodge podge
of savories, condiments, sweets, rich
and fatty dishes greatly to the detri-
ment of an overworked stomach and
rohnJ1iny1S cfHmanh and
a poisoned system, to say nothing OF
lowered mental efficiency and physi-
cal ability. These are the ones who
revert back to the meat diet and be-
come steady converts to cathartic
pills instead of prof1ting by the les
sons that nature has sought to I'M
part.
It is important that all should learn
the elements needed in our daily
foods to build up the body. Make the
diet as varied as possible. Avoid a
sameness. Do not mix too many things
together at one meal. Bear in mind
that the body demands a certain
amount of the following things:
1st-Fats which can be found In
nuts. butter. olive oil, cream and GER
tain cereals like oatmeal. Fats sus.
tain the nervous system and maintain
heat.
2nd-Protein which is found in nuts,
macaroni. brown bread, whole wheat.
eggs. oatmeal, cheese, lentils, peas
and beans. Protein forms flesh, builds
muscle, and produces strength.
3rd-Phosphates, which are found
in most all vegetables, and the husk
Of the wheat which is included in all
the bread mentioned (not in white
four, cheese, bananas, apples, and
many of the fruits. Phosphates build
I'D the bone, feed the brain and nerves
and purify the system.
4th-Sugar which is obtained by
masticating starches but most easily
and best in fresh fruits and pure
honey. Sugar supplies heat and
energy.
5th-Water which IS necessary to
purify the body and supply the fluid
| for the necessary eHcretions which
are necessary to keep the system In
state Of even health.
/ 1t Is impossible to set down hard
and fast rules that will fit every case
concerning the proper portions In
which the FIVE elements must be com
| bined or the proper amount of each
needed by each individual. This Il
because the amount varies in every
case according to the age and occupa
ton. Conclusive experiments have
proven that about two ounces of Pro
TEN IS sufficient even for the heavy
worker, six ounces OF starch, two
ounces of fat, one-half ounce Of phos
pilates. and four to six pounds Of
water per day are needed. An excess
of protein causes a general condition
Of plethora, nervous prostration after
meals. congestion, piles, headaches
eXcitabiiity. sensuality, irritability
and bad temper. An excess of starch
diet. especially II not well cooked OF
masticated is responsible for dyspep
STA. 1atulence. stomach pains, acidity
pimples, boils. and general inflann
matory condition Excess of fat!
causes biliousness. a lack of wateI
means that the body shall draw upor
the tissues themselves for the neces
sary moisture for it's excretions 81
that the body Is soon emaciated. Thu
more physical effort we put forth thu
more proteids and fats we require ant
vice versa. Brain workers of seden
tary habits require little and sool
suffer from indigestion. The cure i
the simple diet, copious draughts o
water (between meals1. internal bat
| ing and constant but light exercise I,
1.-THE open air. Cold weather demand
more fatty food and in summer leg.