Evening star. [volume] (Washington, D.C.) 1854-1972, 1931-10-30

little children, but Il can be 50 used
as q source OF protein in the diet o.
AdVlts, A quart in cooking or TO drink
VII aAA "a much ahelesaYne protein 70
the general diet as a quart OF whole
milk Children and invalids require q
good supply OF milk, eggs and other
simple pfoteins 20 build up q new us
sue. Exercise increases the total fuel
needs OF the body, but has little effect
on the p. .ein requirement.
There IS about one-fourth ounce OF
protein in each Of the following, One
glass OF milk, one egg one and one
half 10 two ounces Of meat. one ounce
Of cheese and Is ounces Of bread,
The proportion Of protein In cooked
and unlocked foods often varies be-
cause they take up water during cook
ing and thus become more bulky and
more dilute. A given weight OF baked
beans eontainA only ab5ut one-thtrd as
much protein as the same weight Of
raw ones, and boiled cereals from one
eighth to one-third, according 70 the
amount Of water they absorb.
Laxative Foods.
Constipation Is the most prevalent
human disorder, the most neglected
and the least understood. Once estao-
lished, it becomes the origin OF many
hOliES Alia pAAAAal nAAd tAtC NNA1@ Va
many distressing ailments. There Is
a growing tendency TO live on con-
centrated foods, such as the fine. white
patent fourS meats, eggs, sugars ana
fats, ard to use an Insufficient amount
of bulky, residue containing foods, such
as fruits and vegetables,
A normal diet should contain a
proper amount of residue foods. Some
people require more residue fooos tnan
others, Certain foods may be more
laxative for one individual than an
other, and certain conditions may al
low no coarse, rough, bulky foods 70 be
taken at all on account of a sensitive,
irritated condition along the digestive
tract somewhere. Foods which, in q
raw state, should be included frequent
ly In the diet OF the average person
are fresh tomatoes, lettuee. celery, cab
bage, spinach, carrots, oranges, grape
fruit, apples, peaches, lemons. pears.
grapes, dried figs, dates and Faisins.
Those which are especially good among
the ones that may be cooked are spin
aeh, mustard or turnip green's, beet
tops, kale, cabbage, onions, caultfoWer.
okra. eggplant, asparagus, green beans,
peas, tomatoes, carrots, squash, apples,
peaches, pears, figs and prunes. Bran,
whole wheat cats and other cereals
may be added. Supplying mineral salts
are milk, buttermilk. skim milk cheese,
egg yolk and molasses
When fresh fruits and vegetables are
out OF season canned ones Of standard
pack are satisfactory, The preparation
of fruits and vegetables needs special
care. The most frequent errors are in
cooking them too long and In too much
water. All vegetables are better ia
voFed when steamed or boiled and
cooked Just long enough to make them
palatable. Overlooking spells the fla
vor, s0ftens the fiber. changes the
color, and II cooked at high tempera-
tuFe In an open kettle some of the
vitamin content is lost. They should
be cooked In simple way because they
are Of such delicate and individual
flavors that the additions of highly
seasoned sauces or streag condiments
detFact.
Orange and grape juices act as a
laxative for many people. Prunes,
pears or non-tart apples, after being
put through colandef, are often Of
fective. Drink water freely, as the
largest per cent of the weight Of the
feces Is made UP of water, Probably
eight eupfuls Of LIQUID daily in addition
TO that taken in the feed Is enough fer
the average person except during SUM
uaef, when there Is 90 much loss by
Precipitation. DO not drink too much
water.
Onions. green peppers, parsley, to-
natocs, both fresh and canned; milk,
butter and string beans represent
sources Of ell Of the vitanin family or
protective foods