The Ely miner. [volume] (Ely, Minn.) 1895-1986, 1938-03-17


are adequate for both growth and
repair, and those that are only
useful for maintenance.
For if the diet does not contain
an adequate amount, or the right
kind of protein, our bodies will be
badly built and they will be i'm
properly repaired and cannot
wear we'll. AS DR.. Eugene V. Nc
Collum of Johns Hopkins univer-
sity, the world-famous investiga-
tor and discoverer of vitamin A,
puts it: "Unless the right kinds,
with respect to the size and shape,
are furnished by the food proteins,
the exact pattern on which the
muscle must be constructed can
not be formed and, in this case,
growth is interfered with"
If you were building house you
would consider nothing less than
the finest materials. You would
know that cheap lumber and poor
ly made bricks could not produce
a lasting building. In the same
way, you must learn to discrimi-
nate between the various types of
protein used for the supremely i'm
portant purpose of building your
children's bodies, or keeping adult
physiques in perfect repair.
Some foods cost more than 9TH
ers and you should not be guilty of
spending hard-earned money for
expensive protein foods when the
same amount of nourishment could
be more economically obtained
from an inexpensive source.
Where to Find Protein.
Proteins are found in many diff
ferent foods, but unfortunately,
only a limited number of foods
supply proteins containing all the
amino acids necessary for both
growth and repair. Proteins that
will build new tissue, as we'll as re-
place WORKOUT cells, are known
as complete proteins. In this class
we have meats, fish, cheese, milk,
eggs and some nuts.
Other proteins are adequate for
repairing WORKOUT tissue, but will
not support growth. Such incom-
plete proteins are found in grains
and products made from them,
and in the legumes-that is peas,
beans, lentils and peanuts.
The proteins of these foods are
of high nutritive value, however,
and when supplemented with 9TH
er proteins, such as those of milk,
will meet every bodily require
ment.
How Much Protein?
The protein requirement varies
according to size, age, and the
kind of protein foods consumed.
To allo,o for grot0th, children require
ttVice as much protein per pound OF
body tUeight as adults. That is to say,
an adult requires daily one-thirtieth OF
an ounce for each pound Of body ,Oeight,
but q child needs One.ffteenth OF an
ounce for each pound Of body tOeight
The amount of protein food
should usually constitute from 10
to Is per cent of all the calories
taken. If this plan is faithfully fol-
lowed, there will be more than
enough to take care of every re-
quirement, because experiments
indicate that man who weighs
154 pounds, or 10000 grams, needs
minimum of A grams of pro-
tein every day.
Eskimos eat two or three times
as much protein as most jewellers
in the temperate zone, but that
is because other foods are scarce.
In the tropics, on the other hand,
the consumption of protein is Oft
en- not more than half that of the
temperate zone.
An Adequate Protein Ration.
Milk and eggs are among the
finest forms of protein, and they
should have an especially impor-
tant part in the diet, not only of
the growing child but of invalids,
prospective mothers, and the
mother who is nursing a baby. If
the choice must be between milk
and eggs, milk should have first
place because it is usually cheap
er in proportion to the food value
it supplies.
In planning the family dietary,
safe rule to keep in mind is to
include in the daily diet: a quart
of milk for every child, pint for
each adult; one egg, one serving
of meat, fish or chicken, one serv-
ing of another protein food such
as cheese, dried peas or beans, or
a main dish made with nuts.
You can achieve wide variety
and still provide an adequate pro-
tein ration within the limits of
this rule. For milk may be served