The Arvada enterprise., 1917-11-22


Every farmer knows that nitrogen
~ one Of the chemical elements which
neither his crops nor his stock can do
without. He knows also that 1t costs
more than almost any other element.
The same is true Of nitrogen In human
food. 1t is absolutely necessary for
the building and repairing Of body It's
sues and can be obtained by the body
only from the food substance or nutri-
ent known as protein.
A larger proportion Of protein 10
found In eggs. meats, fsh, milk, cheese
and the dried seeds Of the legumes
(peas, beans, cowpeas, soy beans. pea
nuts. etc.) than In most other mate
rails, and these usually are spoken Of
as foods rich in protein, or the protein
group Of foods. Except for the dried
legumes, these protein.rich foods are
all Of animal origin and are mostly
among the more expensive food mate
rails. Some of the cereals, especially
wheat and oats, and some Of the nuts
are also fairly rich In protein. while
smaller amounts are found In the 9TH
er cereals and minute quantities In
vegetables and fruits.
MILK II the best source Of protein
for little children and should be the
chief item In their diet. Besides fur
nishlng protein, 1t provides them with
some Of the mineral matter necessary
to build tissue and with certain other
substances which, In tiny quantitieS
at least, are indispensable for healthy
growth and development. Like any
kind Of protein, It can also be used
BY the body az fuel to provide energy
for the work of the muscles.
1t does not make much difference
from which materials older persons
get their supply Of protein. though
variety of kinds IL usually considered
desirable. Not all Of 1t ordinarily
comes from the protein.rich foods. for
wheat and other cereals contribute
much protein to the diet. In fact, It
10 possible to plan perfectly whole
some and appetixing diets In which
about half of the necessary protein 10
furnished by bread and other cereal
foods.
The following lists may help to show
about how much protein there II In
some Of the common food materials
and how they compare with one an
other In this respect:
There IL about one-fourth ounce Of
protein in-One glass milk; one egg
sne and one-half to two ounces medium
tat meat; whole-milk cheese tone
ounce or one and one-hfth cubic
lnches): one and three-Quarter ounces
dried navy beans; three medium-si sized
slices bread, either white or whole
wheat (three ounces).
There IL about one ounce Of protein
in-one quart milk: four e9gs: six to
eight ounces medium fat meat; four
sunces whole-milk cheese; six ounces
dried navy beans; one small loaf
bread. either white or whole.wheat (12
ounces).
1t II not necessary for healthy per-
son to measure his food Us carefully
a. q doctor measures the medicines
or even the food which he prescribes
for an invalid. II the body IL In good
condition It adapts itself to the ortiln-
~ variations in Its food supply when
there Is a little too much It can store
or dispose Of what It does not need
at once. and when there IL not enough.
II can draw for time on Its own sub.
stance to make good the lnck. The
danger comes when. dry In md dry
mt tho 1,<<1v va&s too much Nr t.,s, llt.
tie food. or when the kinds provided
are not the most suitable. While there
10 no need to measure exactly how
much protein 10 obtained with every
meal. II the diet as whole Is to be
healthful and economical, the person
who plans It ought to know In a gen.
ernl way how much protein and other
nutrients are needed and how much Ii
contained In the different food mate.
rails. and then choose accordingly.
According to the standard common
" used In this country a. 4 practical
guide In planning meals about 81
ounces Of protein day Is reasonable
quantity for young or mlddle-aged
man Of average size. weighing about
$50 pounds and doing q moderate
amount Of muscular work-like that
Of q carpenter. It II believed that II
10 wise to obtain this protein from q
variety Of food materials.
Half Of this protein (about ~
ounccs) he might get from q pound
loaf Of bread and four ounces Of oat.
meal porridge or other cooked cereal
used ~ . breakfast food. The other
~ ounces probably would be sup.
piled chiefly by one or more Of the fol.
lowing: Meats. nSh. eggs. milk. cheese,
and dried lcgumcs. II might he oh.
tnined from an egg ut breakfast. one
half pound Of pork chops or mutton
chops (weighed with bones and trim.
hings) at dinner. and threc-qunrtsrs
supful (six ounccs) Of baked beans
o. cowpeas at lunch or supper.
A larger person would hive more
sody tissue to keep In repair. NO would
require more protein. while u smaller
person would require less. Women. In
general. nrc smaller and weigh less
than men. md 4 woman Of average
size. weighing from 100 to 100 pounds,
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