Evening star., 1924-02-15

4
1000 specialist. writer and lecturer on nutri-
| tfon. Questions should be accompanied by
self-addressed, stamped envelope, as only
those of special interest will be answered
In this column, others will be answered
through the mall. Every effort will be made
70 70 answer questions promptly. but we bespesk
ayoidable delay. The number of letters re-
ceived Is large and each mnst take its turn
address: Winifred Stuart Gibbs. II West 39th
| street, New York city.
I would like a little advice on bal
anced meals, as per your notice.
J. B.
/ In the first place, few persons un
lderstand precisely what is meant by
Ia balanced diet, and it. is really very
!simple. "A balanced diet is one in
which food suited to the individuals s
lcondition Is used with all the food
elements in proper proportion.
The first thing to do then Is to find
jout what your normal diet should be.
The next thing is to get a clear idea
lof the food elements needed. These
Iare six: First, protein, or body-build-
IhnG material; second, fat: third. car
29onydhrate 9h or energy-giving food:
|or ash, and. sixth, vitamins.
examples OF the building
FOODS are meat, milk and eggs; of the
rats. are butter. cream and fat Of
meat; OF energy-giving foods, sugar
ana starches; water Is present in all
FOODS, but we must have at least a
quart of II beside what Is present in
IAN foods appearing on our daily
fmenu: of the mineral matter and ash.
EXAMPLES are green vegetables and
Fruits; the vitamins are to be found
most abundantly in fruits, vegetables
land animal foods
II we take a man at moderate work
IFS our illustration. we might plan a
n rnfl 1iot l.
THAT a woman needs slightly smaller
iportlons OF each food and that the
lQuestion Of children's diet is decided
!according to age. This last is a study
there.
But to return to tho man. So far
as bodybuilding material goes, he
VIII need daily approximately four
iounces OF meat and two eggs or their
equivalent in milk or other foods; Of
food fats. this man will have to have
two tablespoons of butter at break
last, two at luncheon and two at
dinner, besides the cream used for his
cereal and the fat of the meat; in
lenersy-giving food, he will need one
and one-half cups Of cereal at break
iast, two tablespoons Of sugar for
his cereal and coffee at the same
meal; a simple dessert at luncheon,
with tablespoon Of sugar for his
coffee; and, at dinner, another table
spoon OF sugar for coffee, with two
for the dessert
In this connection have omitted
| bread, and Of this the man will need
| about two-thirdS of a medium sized
| loaf in the day.
| Now for the all-important ash or
mineral substances needed for bones
| and teeth the men will need tn eat
| good sized portion of Il dry vege-
| table soup-about one and three
| quarter cups for luncheon or dinner
with two medium sized potatoes at
! diner, and a serving Of green vege-
| tables at both meals.
/ This is not an entirely satisfactory
method of advising in regard to a
balanced diet. but it Will give you
! some idea Of the principles. and
| ! shall be happy to write you again
If you should like to ask any ques-
tions about what 1 have suggested.
At your earliest convenience will
blood pressure. and at the same time
! would like to keep my flesh IL there
is such diet. I am f1fty-four years
OF age. weight. 154 pounds: height,
fve feet f1ve. and blood pressure 1876.
l have been told I can very easily
reduce by diet. How about separated
, milk, nuts, sugar and cream? i live
on q farm. SO have an abundance of
good wholesome food. / enjoy your
articles and believe thoroughly that
diet and exercise have everything to
do with our health.-Mrs. E. 3. r.
Changes in general conditions Of
high blood pressure are made by
diet that is non-toxic-that is, where
the foods liable to produce poison
our material are present in only
very small quantities.
Most of the authorities suggest a
diet along the following lines. Not
only must the food be toxic, but
decidedly laxative, since complete
cleanliness of the intestines is one
of the greatest possible aids in re-
storing normal health. This means
that meats. fish and other animal
foods, especially broths and soups
made from meat extracts, must be
excluded.
Tea and coffee are also apt to cause
disturbances, although If you are ac-
cuStomed to their use be careful not
to cut out these stimulating bev-
erages too suddenly. Consult your
physician about it, since in some cases
| 1t is not good for the heart to make
Before we get to the foods which
you may have, / will call attention
to one or two others which should
be discarded. such as rhubarb and raw
eggs. Cooked eggs may be used spar
ingly.
Now for the foods which you may
have. Your chief dependence will
! be on potatoes and other root vege-
! tables, which had better take the
place of cereals. There is a real
reason for this, since they tend to
neutralize the acids formed either by
certain other foods or by abnormal
processes in the food.
Use fruits very freely and greens,