The hard laboring man needs from two to three times the amount
necessary for the one whose occupation is sedentary. Meat, cheese, milk,
eggs, and fish should be found in quantities in the diet of the former,
while that of the latter should consist largely of fresh vegetables, such
as turnips, beets, onions, squash, spinach, celery, lettuce, green corn, cauli-
flower, and cabbage.
Foods containing proteid in abundance do not require long cooking.
The proteid often becomes coagulated and hardened so that it is very
hard to digest, containing little or no food value when heated above
boiling point.
Foods which are richest in proteid are: eggs, cheese, milk, beans,
lentils, peas, beef, veal, codfish, herring, mackerel, oysters, walnuts, and
peanuts.
An illustrative table shows the proportion of protein and other food
elements found in some of the above mentioned.
Carbo- Mineral
Protein hydrates Fat Matter Water
Herring 36.4 .. 15.8 13.2 34.6
Eggs 14.5 •• 10.5 i.o 74.0
Cream cheese 25.9 2.4 33.7 3.8 34.2
Carbohydrates. We stated above that fats and carbohydrates, that
is, starches and sugars, both were of value to the body for supplying
heat and energy. This is true, but fats could not be eaten to perform this
work alone, because of their difficulty of being digested. They are not
acted upon in the body until they reach the intestines. Still, some fats
are needed, because if carbohydrates alone were depended upon to fur-
nish the body heat, the amount that would necessarily need to be eaten
would prove too bulky for the digestive organs to handle.
An overabundance of carbohydrates may be changed to fat and stored
in the body, but more may be eaten than the body can take care of, and
then what excess is not thrown off by the excretive organs lodges itself
28 D WELL-BALANCED MEAL
in crystalline form along the mucous surface of the arteries. This causes
stiffness of the joints, rheumatism, lumbago, diabetes, and gout.
Small amounts of carbohydrates are necessary for middle-aged and
old people.
Carbohydrates require long cooking, for heat has the effect of break-
ing starch particles into sugar particles, which are finer, more soluble,
and therefore more easily and completely digested.
Foods abundant in carbohydrates are: potatoes, sugar, molasses,
candy, honey, cereals, potatoes, bread, and macaroni.
The proportion of the food principles found in some of them are :
Carbo- Mineral
hydrates Protein Fat Matter Water
Sugar loo.o
Candy 96.5 •• •• 0-5 3-0
Honey 81.2 0.4 .^ 0.2 18.2
Rice 77.0 8.0 2.0 i.o 12.0
Bread 53-1 9-2 1.3 i-i 35-3
Potato 18.0 2.2 1.0 1.4 78.3
Fats. Fats should not be eaten in the quantity that other foods are.
Six or seven ounces a day is sufficient for a normal person. More than
that would be hard to digest. It is best for a person when taken in
emulsified form, that is, when made into gravies, salad dressings, and
sauces. Bacon, which is 67 per cent fat, is digested quite easily.
Fat melts at a very low temperature, and loses its food value when
heated to the stage where it smokes or burns.
Foods rich in fats are: olive oil, bacon, lard, butter, suet, nuts, fish,
eggs, cream, and cheese.
Carbo- Mineral
hydrates Fat Protein Matter Water
Olive oil lOO.o
Lard lOo.o
Butter 85.0 1.0 3.0 1 1.0
Pecans 15.3 70.5 9.6 1.9 2.7
Cream 4.5 18.5 2.5 0.5 74.0
Page 19
Presented as published in 1917. Historical recipes may not meet modern food-safety standards. Cook from the modern interpretation, not the original instructions.
AI-modernized reading of the original text
The hard laboring man needs from two to three times the amount necessary for the one whose occupation is sedentary. Meat, cheese, milk, eggs, and fish should be found in quantities in the diet of the former, while that of the latter should consist largely of fresh vegetables, such as turnips, beets, onions, squash, spinach, celery, lettuce, green corn, cauliflower, and cabbage.
Foods containing proteid in abundance do not require long cooking. The proteid often becomes coagulated and hardened so that it is very hard to digest, containing little or no food value when heated above boiling point.
Foods which are richest in proteid are: eggs, cheese, milk, beans, lentils, peas, beef, veal, codfish, herring, mackerel, oysters, walnuts, and peanuts.
An illustrative table shows the proportion of protein and other food elements found in some of the above mentioned.
Carbo- Mineral
Protein hydrates Fat Matter Water
Herring 36.4 .. 15.8 13.2 34.6
Eggs 14.5 •• 10.5 i.o 74.0
Cream cheese 25.9 2.4 33.7 3.8 34.2
Carbohydrates. We stated above that fats and carbohydrates, that is, starches and sugars, both were of value to the body for supplying heat and energy. This is true, but fats could not be eaten to perform this work alone, because of their difficulty of being digested. They are not acted upon in the body until they reach the intestines. Still, some fats are needed, because if carbohydrates alone were depended upon to furnish the body heat, the amount that would necessarily need to be eaten would prove too bulky for the digestive organs to handle.
An overabundance of carbohydrates may be changed to fat and stored in the body, but more may be eaten than the body can take care of, and then what excess is not thrown off by the excretive organs lodges itself
28 D WELL-BALANCED MEAL
in crystalline form along the mucous surface of the arteries. This causes stiffness of the joints, rheumatism, lumbago, diabetes, and gout.
Small amounts of carbohydrates are necessary for middle-aged and old people.
Carbohydrates require long cooking, for heat has the effect of breaking starch particles into sugar particles, which are finer, more soluble, and therefore more easily and completely digested.
Foods abundant in carbohydrates are: potatoes, sugar, molasses, candy, honey, cereals, potatoes, bread, and macaroni.
The proportion of the food principles found in some of them are :
Carbo- Mineral
hydrates Protein Fat Matter Water
Sugar loo.o
Candy 96.5 •• •• 0-5 3-0
Honey 81.2 0.4 .^ 0.2 18.2
Rice 77.0 8.0 2.0 i.o 12.0
Bread 53-1 9-2 1.3 i-i 35-3
Potato 18.0 2.2 1.0 1.4 78.3
Fats. Fats should not be eaten in the quantity that other foods are. Six or seven ounces a day is sufficient for a normal person. More than that would be hard to digest. It is best for a person when taken in emulsified form, that is, when made into gravies, salad dressings, and sauces. Bacon, which is 67 per cent fat, is digested quite easily.
Fat melts at a very low temperature, and loses its food value when heated to the stage where it smokes or burns.
Foods rich in fats are: olive oil, bacon, lard, butter, suet, nuts, fish, eggs, cream, and cheese.
Carbo- Mineral
hydrates Fat Protein Matter Water
Olive oil lOO.o
Lard lOo.o
Butter 85.0 1.0 3.0 1 1.0
Pecans 15.3 70.5 9.6 1.9 2.7
Cream 4.5 18.5 2.5 0.5 74.0