The Daily Ardmoreite. [volume] (Ardmore, Okla.) 1893-current, 1917-12-29
1--we ON l3C DAILY
EASY FOR THE AVERAGE OFFICE
WORKER, SAYS DOCTOR WILEY.
More Depends Upon Proper Proportion
of Basic Food Elements Than Upon
Amount, Asserts National Pure Food
Expert-A Typical Meal.

day the average office worker can Nv,
and feel wen. provided the food Is wei
balanced. according To Dr. Harvey W
Wiley national pure food expert, who
has studied this subject probably mor1
than anyone living tocay.
The nutrition and well.being of tn,
human body are dependent not alon,
upon the amount Of food We eat" SAID
Doctor Wiley. but upon the proper
proportion OF the basic food clements
protein fats, starch, sugar. minerals and
vitamines-containe In the diet and
the ability of the digestive apparatus
to thoroughly digest and assimilate IL
III is well known that one who does
hard physical labor not only can eat but
actually must eat great deal more
than one In a sedentary occupation
Fresh air is another great element
which increases digestion and assimila'
tion.
'Metabolism in the human body
means the breaking down and building
up OF tissues. Anabolism Is the alb.
sorption and assimilation by the blood
Of the tissue and fat building elements
Of the food we eat. and katabolism is
the breaking down or using up OF these
tissues through work. exercise or sick.
called metabolism.
"Proteins and minerals In food fur.
nish the tissue building elements which
are absolutely necessary for metabolism.
Fats furnish the fuel for human energy
and to maintain the natural heat of the
body. Starch and sugar, sometimes
called the carbohydrates, make fatty
tissue and provide fuel The vitamines,
without which no other food elements
are of any use to the body. are of two
kinds, water soluble and fat soluble
The ash (minerals) and other elements
which furnish the salts which promote
the circulation of the fluids and main.
tain the alkalinity of the blood. help
To build tissue
Would BE use.ess.
"A diet absolutely devoid Of vitamines
would be of no use whatever TO the hu>
man system as the other food would not
be assimilated into the system by the
blood. and anabolism would cease. An
example of how modern cooking dena-
lures food and thereby decreases the eff
hciency of the human race is shown by
the peeling of the potato.
First of all the skin, the most nu-
tritious part of the potato Is cut OFT
and thrown into the carnage bucket.
Then the potato is put into pot of
water and most of the mineral salts anc
Vitamines boiled out of ii ana poureG
down the sink with the water. thus
leaving the potato with small assimila
tive value.
1T is for this reason that baked
potato tastes so much better than =
boiled one-all of natures best food ele.
ments are left in it. Potatoes can ne
steamed the same length of time they
are boiled and retain all of their tissue
building and assimilative agencies. This
will apply to all boiled vegetables
The well balanced daily ration should
about 30 per cent each of pro.
tein and fats, 80 per cent of starch and
sugar. and 4 per cent of minerals and
vitamines The ration for a sedentary
life should contain 2,4O0 heat calo-
ries for the average adult For the
manual worker one-third more of this |
amount is required.
One pound of wheat. corn. rye bar |
ley, or buckwheat provides 1900 calo- |!
ries; one pound of potatoes. two pounds |
Of carrots. beets or fruits, or four
pounds of turnips contain 500 calo- |
ries; and pint of milk or an ounce |
Of butter contains nearly 300 calories.
Any combination of these foods will |
make a well-balanced daily ration and |
will cost around l3 cents. They can |
he eaten in two or three meals as de- |
sired Two or three times week a !
half pound of meat can be substituted |
for part of the cereal by way of variety, |
but the meat will cost more.
A Typical Meal. 1
.''It is not advisable to eat the cereals |
raw, but ei very appetiZing dish can be |
made by putting a cup of the grain IN |
two and half cups of water and letting |
IN IN "a Thar, t.ta In, fr,a
fireless cooker overnight and i'm the |
morning it will be soft and swelled to |
three or four times its natural size and |
AZ the same time retain all of its natu-
raj nutritive properties. Owing to the !
larger size of the grain corn requires |
a longer time in the cooker. MIX |
should be taken raw unless there is any |
reason TO suspect that impurities have |
gotten into il.
"A typical meal would not include
soups, coffee. tea or dessert as these are
mostly stimulants and sweets are I'M
balanced food adjuvsnts which are bet
Ter omitted. Such a meal would con-
lain 1000 calories and. would consist |
approximately Of three ounces of bread,
three ounces Of roast beef, half an
ounce of butter, six ounces Of potatoes
and sixteen ounces lone pint of milk.
Three meals containing the same pro-
portion of basic food elements as this
would furnish an ideal ration for the
active man."
Most people eat a great deal more
han their systems require" concluded
Doctor Wiley ''and thereby shorten
heir lives as well as lessen their vital.
ty. All food taken into the stomach
n excess of the requirements of their
system cause that much unnecessary
work for the digestive apparatus which
,an ultimately have but one result
he weakening of vitality and the short
ming of life. All cereals should be
Used entire. The most valuable con-
'tituents Of wheat and corn are elimi-
1ated by our present system of milling"