Part Three
Chapter I Food Requirements
It is important that the diet should contain the proper amount of protein, starches and fats, suitable to the individual needs. Age, weight, size, occupation, season and climate must all be considered. The majority of civilized men and women consume from two to three times the amount of food necessary. Numerous and careful researches regarding food requirements have been made during the last fifty years.
The composition of American food materials and the dietary standards of Professors Voit and Atwater can be found on the last pages of this book.
The recent experiments of Professor Chittenden, of Yale University, have demonstrated that 60 grams of protein, with the necessary amount of fats and carbohydrates to yield from 1500 to 2500 calories per day, is sufficient. These requirements are regarded as presenting the minimum of what is necessary for the maintenance of health, strength and activity. To take more food than the body requires means not only waste of food, but an unnecessary strain upon the body, by this excess, which must be gotten rid of at the expense of energy, that could be more profitably expended for other purposes.
The sample menus given on following pages are taken from the results of my own experimental work with different people, under different conditions, and of weights varying from 130 to 160 pounds. They were people in poor health, suffering from lack of nutrition brought about by unsuitable food, such as too much protein or starchy foods; insufficient fats and minerals in the food; excess of cooked foods; improper combinations and wrong time for eating. Some improved in health and strength immediately after the change of diet, and were able to do from eight to twelve hours of active work, while others found it necessary to take a rest and develop their stomachs gradually by a change to raw foods.
I am convinced that the amount of protein presented in the sample bills of fare is sufficient for the average individual, provided the food is properly masticated, digested and assimilated, and not forced down by artificial stimulants and poisonous beverages. The amount of carbohydrates and fat required differs greatly with different temperaments and individual peculiarities, and must be determined by the individual himself. Those who can use a considerable amount of cereals and fruits require less fat, while others who are not so well able to digest large amounts of starchy foods and fruits require more fats.
Cooked foods are more easily digested than raw foods, but the nutritive value is very definitely influenced by the process of cooking; therefore it is important to consume as much food as possible in the raw state.
Sample of Daily Food Requirements (Roughly Described)
TABLE 1.
| Grams | contain Protein | Fats and Carbohydrates | |
|---|---|---|---|
| Milk | 50 | 2 | 4 |
| Rice, barley, noodles or corn | 100 | 12 | 40 |
| Lean meat | 250 | 54 | 32 |
| Greens | 125 | 3 | 6 |
| Bread | 200 | 14 | 56 |
| Butter | 50 | — | 34 |
| Oil, ¹⁄₂ cup (or fat meat) | 150 | — | 102 |
| Fruit | 300 | — | 18 |
| Eggs | 100 | 12 | 16 |
| 97 | 308 |
TABLE 2.
| Milk | 50 | 2 | 4 |
| Rice or any other cereal | 100 | 12 | 40 |
| Greens | 125 | 3 | 6 |
| Potatoes or carrots | 100 | 2 | 11 |
| Cheese (or nuts or legumes) | 100 | 25 | 36 |
| Oil, ¹⁄₂ cup (or fat meat) | 150 | — | 102 |
| Fruit | 300 | — | 18 |
| Bread | 300 | 21 | 84 |
| Butter | 50 | — | 34 |
| 65 | 335 |