Foods Necessary to the Body Nutrition.
Health and Happiness.
Number 40.
Medicine and Mystery.—Medicine has cast off the veil of mystery which once
covered her face and walks among men uncovered and unashamed.
The days of
“divine healers,” Indian medicine fakers, and of Mrs. Winslow and Lydia Pink-
ham, are passing away.
Some may say that these statements are contradicted by the
wide prevalence of Christian Science, osteopathy and other cults.
These are only
the vagaries which have taken form in the delirium-racked brain of a fast dying
superstition.—V. C. Vaughan, M. D., Science, Dec. 8, 1916.
Food is fuel but there is one con-
stituent, protein, which while it can
be used as fuel is especially fitted to
build tissue, that is, to serve for the
growth and repair of the body. Pro-
tein contains nitrogen as the essential
element in tissue-building. The pro-
teins are so named because, on ac-
count of the elements in their compo-
sition, they stand first or foremost
among the foods necessary to the
growth and maintenance of the body
tissues.
The two other chief constituents in
food are fat and carbohydrate, the
last term embracing what are famil-
iarly known as starch and sugar.
Fats and carbohydrates are only for
fuel and contain carbon as the essen-
tial element.
Nitrogen forms about 16 percentage
of the protein molecule. After this
material is metabolized in the body,
the nitrogen is eliminated in various
forms, chiefly in the urine, but to a
smaller extent in the feces and sweat.
NITROGEN EQUILIBRIUM.
If the body is receiving in the food
as much nitrogen (or protein) as it is
metabolizing and eliminating in the
excreta it is said to be in nitrogen
equilibrium. If there is a plus bal-
ance in favor of the food it is evident
that the body is laying on or storing
protein tissue, while if the balance is
minus, the body must be losing pro-
tein. During the period of growth,
convalescence, etc., the body does
store protein, and under these condi-
tions the balance is in favor of the
food nitrogen. But throughout adult
life under normal conditions our diet
is so regulated by the appetite that a
nitrogen equilibrium is maintained
through long periods.
CARBON EQUILIBRIUM.
The term carbon equilibrium is
sometimes used to describe the condi-
tion in which the total carbon of the
excreta (in the carbon diox, urea,
ete)., is balanced by- the carbon of the
food. It is possible that an individual
may be in nitrogen equilibrium and
yet be losing or gaining in weight,
since, although the consumption of
proteins may just be covered by the
proteins of the food, the consumption
of non-protein material, particularly
the fats of the body, may be greater
than the supply furnished by or man-
ufactured from the food.
An adult under normal conditions
lives so as to maintain a general body
equilibrium: his ingesta of all kinds
are balanced by the corresponding ex-
cretions, and the individual maintains
a practically constant body weight.
Raw meat, fish, milk, cheese, eggs,
legumes (peas, beans, lentils), nuts,
and to some extent cereals, are illus-
trations of protein-containing mate-
rial. In fact, most ordinary foods
contain more or less protein. The
carbohydrates include the starches
and sugars.
THE PROTEIN RATION.
«Foods should be so selected as to
give to the ration the right amount of
protein, or repair-foods, on the one
hand, and of fats and carbohydrates,
or fuel-foods, on the other. A certain
amount of protein is absolutely essen-
tial. While, for a few days, protein
may be reduced to little or nothing
without harm, if the body be long de-
prived of the needed protein it will
waste away and ultimately death will
result. ]
The right proportion of protein has
been the subject of much controversy.
On the average, 100-120 grams of pro-
tein are used daily by the adult man.
Voit gives 118 grams of protein as the
average daily consumption. Experi-
ments show, however, that a man may
exist in good health upon a much
smaller amount, per day, as little as
20 to 40 grams provided the non-pro-
tein portion of the diet is increased.
According to what are now regard-
ed as the best investigations, the right
proportion of protein is generally
about 10 per cent. of the total num-
ber of heat-units consumed. This
does not mean 10 per cent. of the to-
tal weight nor 10 per cent. of the to-
tal bulk, but 10 per cent. of the total
nutriment, that is, 10 calories of pro-
tein out of every 100 calories of food.
Most persons in America eat much
more protein than this. Instead of 10
calories out of every 100, many peo-
ple use 20 to 30. This excessive pro-
portion of protein is usually due to
the extensive use of meat and eggs
although it may occur also from ex-
cessive use of other high-protein foods
such as fish, shell-fish, fowl, cheese,
peas and beans. To quote one of the
world’s foremost students of hygiene:
“Tt is a fact that the diet of the well-
to-do is not in itself physiologically
justified; it is not even healthful.
Tor, on account of false notions of
the strengthening effect of meat, too
much meat is used by young and old,
and by children, and this is harmful.
But this meat is publicly sanctioned;
it is found in all hotels; it has become
international and has supplanted, al-
most everywhere, the characteristic
local culinary art.”
When protein is taken in great ex-
cess of the body’s needs, as is usually
the case in the diet of Americans,
added work is given the liver and kid-
neys, and their “factor of safety” may
be exceeded.
Flesh-food—fish, shell-fish, meat,
fowl—when used in great abundance,
are subject to additional objections.
They tend to produce an excess of
acids, are very prone to putrefaction,
and contain “purins” which lead to
the production of uric acid. Some of
the vegetable foods, rich in protein,
such as peas and beans, are likewise
not free from objection. Their pro-
tein is not always easily digested and
is, therefore, liable to putrefaction.
Unlike most vegetable foods, they
contain some purins. These foods
are, however, rich in iron, which ren-
ders them a more valuable source of
protein for children and anemic peo-
ple than meat. Also, an excess of
protein is not so likely to be derived
from such bulky foods as from meat,
Phen is a concentrated form of pro-
ein. ,
THE AMOUNT OF FATS AND CARBO-
HYDRATES REQUIRED.
It has been already stated that 10
calories of protein out of every 100
calories of food are considered suffi-
cient. The remainder of the diet, say
90 per cent. of the calories, may be
divided according to personal prefer-
ence between fats and carbohydrates
in almost any proportion, provided
some of each is used; as each serves
much the same purpose in the body,
any small excess can be easily stored.
A good proportion is 30 per cent. fat
and 60 per cent. carbohydrate. Com-
paring by weights, the number of ca-
lories, or food units, yielded by fats
is a little more than twice that yield-
ed by carbohydrates.”
While proteins, carbohydrates and
fats are called the chief constituents
of foods, it must be understood that a
ration balanced even properly in these
food constituents would yet not alone
properly support life. Another quo-
tation from “How To Live” (Fisher
and Fisk, page 40) will explain other
factors that must be considered:
HARD, BULKY, AND UNCOOKED
FOODS.
“The wise choice of foods does not
consist entirely in balancing the ra-
tion as to protein, fat and carbohy-
drate.
HARD FOODS.
Hard foods, that is, foods that re-
sist the pressure of the teeth, like
crusts, toast, hard biscuits or crack-
ers, hard fruits, fibrous vegctables
and nuts, are an extremely important
feature of a hygienic diet. Hard
foods require chewing. This exercis-
es the jaws and improves the condi-
tion of tooth sockets and teeth and in-
sures the flow of saliva and gastric
juice. If the food is not only hard,
but also dry, it still further invites the
flow of saliva. Stale and crusty bread
is preferable to soft fresh bread
and rolls on which so many people in-
sist. The Igorots of the Philippines
have perfect teeth so long as they live
on hard, coarse foods. But civiliza-
tion ruins their teeth when they
change to our soft foods.
BULKY FOODS.
Most of the ordinary foods lack
bulk; they are too concentrated. For
this purpose it is found that we need
daily, at the very least, an ounce of
cellulose, or “woody fiber.” This is
contained in largest measure in fib-
rous ~ fruits and vegetables—Ilettuce,
celery, spinach, asparagus, cabbage,
cauliflower, corn, beets, onions, pars-
nips, squash, pumpkins, tomatoes, cu-
cumbers, berries, etc.
Until recently would-be food re-
formers have made the mistake of
seeking to secure concentrated diet-
aries, especially for army rations. It
was this tendency that caused Kip-
ling to say,” compressed vegetables
and meat biscuits may be nourishing,
but what Tommy Atkins needs is bulk
in his inside.”
RAW FOODS AND VITAMINS.
Cooking is an important art but
some foods when cooked lose certain
small components called vitamins,
which are also found in the skin or
coating of grains, especially rice, also
in yolk of egg, raw milk, fresh fruit,
and fresh vegetables, especially peas
and beans. These vitamins are very
important to the well-being of the
body. Their absence is probably re-
sponsible for certain diseases, such as
beriberi, scurvy and possibly pellagra,
as well as much ill health of a less
definite sort. Some raw or uncooked
foods, therefore, such as lettuce or to-
matoes, celery, fruit, nuts, and milk,
should be used in order to supply
these minute and as yet not well-un-
derstood substances which are de-
stroyed by the prolonged cooking at
the temperature which is employed in
order to sterilize canned foods. They
are also diminished and often destroy-
ed by ordinary cooking, except in acid
fruits and acid vegetables.
_ It is true that only very clean milk
is entirely safe in an absolutely raw
state, and that heat is usually needed
to kill the germs. But this heat, even
at the comparatively low temperature
of pasteurization, has been found to
sometimes destroy the vitarains that
prevent scurvy. Orange juice should
always be given to infants over one
month old who are fed pasteurized
milk. Raw foods have dangers of
their own in carrying germs and par-
asites, and it is extremely advisable
that all raw foods should be very
thoroughly washed before eating.
ACIDS AND INORGANIC SALTS.
In addition to protein, fat, carbohy-
drate, and vitamins, there are other
elements which the body requires to
maintain chemical equilibrium and for
the proper maintenance of organic
functions. These are the fruit and
vegetable acids and inorganic salts,
especially lime, phosphorous, and iron.
These substances are usually supplied,
in ample amounts, in a mixed diet,
containing a variety of fruits and veg-
etables and an adequate amount of
milk and cream. Potatoes feared by
some in acid condition (such as gout),
are actually valuable because of their
alkalinity.”
April 26—“The Daily Ration—
The Amount of Food Required Each
Twenty-Four Hours.”
The Truth of the Matter.
Bood—Most things that are bought ;
go to the buyer.
Simp—Yeah, all except coal, and
that goes to the cellar—Awgwan.
— They are all good enough, but
the “Watchman” is always the best.
OUT FISHIN’
By Edgar A. Guest.
A feller isn’t thinkin’—out fishin’;
His thoughts are mostly good and clean—out fishin’;
He doesn’t knock his fellow man,
Or harbor any grudges then;
A feller’s at his finest when—out fishin’.
The rich are comrades of the poor—out fishin’;
All brothers of a common lure—out fishin’;
The urchin with the pin an’ string
Can chum with millionaire an’ king;
Vain pride is a forgotten thing—out fishin’.
A feller gets a chance to dream—out fishin’;
He learns the beauties of a stream—out fishin’;
An’ he can wash his soul in air
That ain’t foul with selfish care,
An’ relish plain an’ simple fare—out fishin’.
A feller has no time for hate—out fishin’;
He ain’t eager to be great—out fishin’;
He ain’t thinkin’ thoughts of pelf,
Or goods stacked high upon a shelf,
But he’s always just himself—out fishin’.
A feller’s glad to be a friend—out fishin’;
A helping hand he’ll always lend—out fishin’;
The brotherhood of rod and line
An’ sky an’ stream is always fine;
Men come real close to God’s design—out fishin’.
A feller isn’t plottin’ schemes—out fishin’;
He’s mostly busy with his dreams—out fishin’;
His livery’s a coat of tan,
His creed? To do the best he can.
A feller’s always mostly man—out fishin’.
ns
— The Germans are predicting of the German offensive.
be laid low by conquest in the great repair and
German drive.
the Daughters of the American Rev-
olution, and Soissons, specially cared
for by Detroit, lie directly in the line
But Ger-
that the French towns adopted by man guns cannot destroy the kindness
American cities for restoration are to and brotherly feeling that made the
5 3 rehohititation posgibls
‘la | Moreover, the American cities wi
Nayon, the or s Vie iis without doubt, stand by their adopt-
> x ‘ed civic children so long as the need
ington, D. C., Tilloloy, the protege of remains.—Christian Science Monitor.
— Subscribe for the “Watchman.”
CASTORIA. CASTORIA.
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FacSimife Signature of
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Exact Copy of Wrapper.
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enprsasa
Farmers, Gardeners
No matter whether you contemplate planting a thous-
and acres or the corner of your lot, you will want
SUITABLE FERTILIZERS.
We have them in any grade and quantity.
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FIELD SEEDS OF EVERY DESCRIPTION.
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For Over
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GASTORIA
“HIGH-ART CLOTHES”
TIME FLI
Wear put off buying your new Spring
Suit—why not enjoy the full season’s
service which your new Spring Suit will give
you?
Men are prore to delay replenishing their
wardrobe each season, losing the opportunity
to select from widest assortments, foregoing
the pleasure of appearing in new clothes
when even Spring appears freshly garbed.
ES.
Made by Strouse & Brothers, Inc., Baltimore, Md.
simplify the process of selection. We show
them at prices from $20.00 to $35.00.
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Allegheny St. s« BELLEFONTE, PA.
FIN
sm
LL GOODS in our line are thirty to sixty days late this sea-
A son. Prices are somewhat, but not strongly above the lev-
el at this time last season. It is not safe to predict, but it
does seem that prices are just now “passing over the top” and may
be somewhat more reasonable in the near future.
We Have Received
New Evaporated Apricots at 25c and 30c a Ib. Fancy Peaches 20c
and 22c Ib. Very Fancy Evaporated Corn at 35c a 1b. or 3 cans for
$1.00. Fancy Selected Sweet Potatoes 5c a Ib.—some grades at 3c
to 4c a Ib. Very Fancy Cranberries at 18c per quart or pound.
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BEST WE CAN MAKE and is highly recommended by all those
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