Evening star. [volume] (Washington, D.C.) 1854-1972, 1928-09-28
Adjusting Diet to Needs
;Food Requirements According to Ones Age and
Activities Must Be Considered in the
Diet to Insure Health.

stitute for meat. Eat more vegetables,
such as cabbage greens and celery.
Never fail to include in your daily
diet whole wheat bread or rye bread,
some citrus fruit, such as oranges.
lemons. grapefruit and other fruits,
green vegetables, potatoes. and dairy
products, including milk. These supply
all the vitamins in combination and
the invaluable roughage which nsu-es
proper intestinal action.
Drink at least six glasses of water a
day, two upon rising in the morning,
two upon retiring at night. and the
others between meals Brush your
teeth at least every night and morning.
particularly Just before retiring.
Work and sleep as much as possible
in we'll aired rooms or in the open air.
Take every opportunity of allowing the
fresh air and sunshine free access to
your skin for regular periods. Wear
only light underwear, and put on heav-
Ter outer clothing in case of colder
weather. All clothing should be suf-
f7ciently porous to enable free action Of
the skin to take place. Equally impor-
tant to the functioning of the skin is
the daily bath. Hot baths should be
taken only in the evening.
Exercise night and morning for 10
minutes, particularly in a way which
will improve the action of the abdon1i
nal muscles Walk every day at least
part way to and from work. Walk fast
and breathe deeply.
Food for Children.
The rapid growth of a child necessi-
tates a good supply of muscle making
and bone-forming food. Besides, chill
dren are perpetually active, and energy
producing foods are necessary. Most
children are fond of cream and butter,
which furnish for them a good supply
of energy yielding food. Growing chill
dren need an abundance of phosphates,
lime, and other minerals which enter
into the bones, and are also used IN
forming the organs of the body. These
are found in the green leaves of vege-
tables. IN fruits, in cereals and in
legumes. Milk and eggs, especially the
yolk, furnish much of these materials.
The necessary protein for children
should be derived largely from milk, and
other sources than meats, up to about
4 years of age. Then the amount eaten
depends much upon the activity cf the
child Oatmeal and similar products,
wheat in the form of breakfast foods,
f1ours aud mscaroni cornmeal and
hominy, and similar foods, are all good
vegetable sources of protein in place Of
too much meat.
Sometimes children will not take as
much fat as they should have, and it
should then be supplied in the form of
milk, cream and butter in the food, in
addition to the butter used on the
bread.
Sugar furnishes heat and energy and
should be given to children in modera-
ton with the meals. Sweets should
not take the place of bread and but
ter, SO essential is fat and starch in the
diet of child. Water is the best bev-
erage for child. Cocoa has considera-
bic food value. 1t is most digestible in
the form in which the fat has been re-
moved and most nourishing when made
with milk.
Since the MONDAY meal must so often
be carried to school, the protective
foods. such as milk and fresh leafy vege-
tables and fruits, and those adapted to
building and repairing the body tissues
are usually limited in the diet of a
school child. Food for children between
the ages OF 5 and 10 years requires spe-
cial selection. This food should be SIM
pie and very carefully prepared The
school lunch should contain foods from
the four groups mentioned above.
Milk is the best food for a child's
lunch box. 1t may be carried in bot
tie. Bread, we'll buttered, is the next in
importance. In order to have a child
eat the amount of bread needed. the
form of serving the bread should be
changed often. Nut breads are easily
prepared and are generally relished in
the lunch For variety, use chopped
meat sandwiches, eggs mashed peas and
bean sandwiches. Fruit and vegetables
are very important foods for a child's
lunch box When used raw. they should
be thoroughly washed. Simple sweets
are pleasing addition to the lunch Of