TABLE XIII
The following gives a balanced supply for a day according to the preceding tabulation:
| Amount of Food | Calories | |
| 2 | tablespoonfuls fruit with sugar | 55 |
| 2 | eggs | 140 |
| 1/2 | pound lean meat (protein) | 243 |
| 1 | pound bread | 1206 |
| 1/2 | pint soup | 307 |
| 1 | tablespoonful cocoa | 135 |
| 2 | potatoes (average size) | 100 |
| 1/2 | pint of milk | 150 |
| 2 | pats butter (1 cubic inch) | 119 |
| 2 | tablespoonfuls sugar | 112 |
| 2567 |
Dr. Chittenden’s experiments would indicate that a man leading a very active life, and above the average in body weight, can maintain his body in equilibrium indefinitely with a daily intake of thirty-six to forty grams of protein, or albuminoid food, with a total fuel value of 1600 calories.
In order to bring oneself to as limited a diet as Professor Chittenden’s men followed, however, it would be necessary to have all food weighed so as to be sure of the correct proportions; otherwise the actual needs would not be supplied and the body would suffer.
It is a question whether the men with whom he experimented could have followed so limited a diet for an indefinite period.
As stated, however, authorities differ on the amount of food required.
| Dr. Hall suggests | 106 grams of protein |
| Ranke suggests | 100 grams of protein |
| Hultgren and Landergren suggest | 134 grams of protein |
| Schmidt suggests | 105 grams of protein |
| Forster and Moleschott suggest | 130 grams of protein |
| Atwater suggests | 125 grams of protein |
A wise provision of Nature enables the body to throw off an excess of food above its needs without injury, within limitations; but, as stated, there is no doubt that the average person exceeds these limits, exhausting the digestive organs and loading the system with more than it can eliminate; the capacity for mental work becomes restricted, and the whole system suffers.
Mixed Diet versus a Vegetarian Diet
From the fact that only from two to four ounces of nitrogenous food are required to rebuild daily tissue waste, it is apparent that this amount can readily be supplied from the vegetable kingdom, since nuts, legumes, and cereals are rich in proteins; yet there is a question whether a purely vegetable diet is productive of the highest physical and mental development. Natives of tropical climates live on vegetables, fruits, and nuts, and it may be purely accidental, or be due to climatic or other conditions, that these nations have not made the greatest progress. Neither have the Eskimos, who live almost entirely on meat, attained the highest development.
The greatest progress and development, both as nations and as individuals, have been made by inhabitants of temperate climates, who have lived on a mixed diet of meat, eggs, milk, grains, vegetables, fruits, and nuts. They have shown more creative force, which means reserve strength.
The Eskimo has demonstrated, however, that a diet of meat alone supplies all physical needs; the meat tissue providing growth and repair and the fat supplying all of the carbonaceous elements. The fat, as previously stated, yields more heat than starches and sugars, and Nature provides this heat for climates in which most warmth is required. This may be the reason why natives of warm climates have formed the habit of using vegetables and grains for their heat and energy rather than meat. It is also the natural reason why man in temperate climates eats more meat in winter than in summer.
An unperverted, natural instinct will always be found to have a sound physiological basis. For example, if, by reason of some digestive disturbance, one has become emaciated, all of the fat having been consumed, and the cause of the disturbance is removed by an operation or otherwise, one is seized with an almost insatiable desire for fat, often eating large chunks of the fat of meat or large quantities of butter or cream at a meal. When obstructions are removed, Nature makes immediate effort to readjust her forces.
Those who object to eating meat should study carefully to learn if the proper proportion of protein is supplied with each day’s rations. The legumes—peas, beans, nuts, and grains—must be supplied. While the wheat kernel contains twelve per cent. of protein, the white flour does not contain as large a percentage and it will be noted by reference to Tables II and III, that the majority of fruits and vegetables contain little nitrogenous substance.
Unless the whole of the grain and the legumes form a goodly proportion of the diet the danger is in consuming too large a bulk of waste and too much starch in a purely vegetable diet.
In a vegetarian diet, one is liable to eat too freely of cereals; as a result, the liver becomes clogged and torpid and the stomach and intestines are deranged and rendered incapable of full digestion and absorption. The clogged system refuses to assimilate more food.
It follows, therefore, that, unless one is a thorough student of dietetics, the mixed diet is by far the safest to follow.
One can better run short of starch or fat in one day’s rations than to be short of protein, because if the two or four ounces daily requirement is not provided the tissues are consumed and the blood is impoverished. It is a rare condition in which a reserve of glycogen and fat is not stored in the system. On the other hand, an excess of nitrogenous foods calls for a very active circulation and plenty of oxygen in the system.
It has been held that the vegetarian has a clearer brain, and, if this be true, it may be due to the fact that he is not eating too much and thus his system is not overloaded.
Experience, however, does not prove that he has greater mental, physical, and moral power and efficiency.
In fasting, likewise, the mental power is at first clear and forceful, but the reason becomes unbalanced if the fast be too prolonged.
A complete diet may be selected without animal flesh, but including animal products of eggs, milk, cream, and butter, together with vegetables, fruits, cereals, and nuts, yet, if the vegetable diet be selected, the legumes, the whole of the grains, and nuts, must be given their share in each day’s rations.
Diet when Traveling
Each year sees an increase in the number of travelers. The question of diet many times is of great importance. For those of abundant means the question is simplified, oftentimes, by the railway dining-car service, but for those who from economic reasons must patronize the wayside railway restaurants or other eating places, the diet question is not so easily solved.
A carefully planned lunch-box is often an aid to the preservation of regular habits and a preventative of digestive disturbances, due to a sudden and radical change of diet.
The inactivity and sedentary habit enforced by a long journey, in which there is small chance for exercise, generally causes constipation. The shaking of the boat or train also aids this, as it interrupts normal peristalsis. The motion of the boat or train often produces nausea and vomiting and thus deranges the digestive organs.
Greasy or illy prepared food hastily eaten at a lunch counter provokes various gastric and intestinal ills.
The danger of infected or polluted water complicates the problem, especially when the sick or infants are involved. Many an attack of typhoid fever has been traced to the drinking water used during a vacation trip.
The invention of the vacuum bottle has solved one need of the traveler. The invention of the electric heater has solved another.
Sterilized and cooled milk may be carried by means of the vacuum bottle for use with children or the sick, and the portable stove will enable the boiling and sterilizing of water, when a larger supply is needed than can be carried in a vacuum bottle. By its means, also, a hot drink can be prepared for the aged, the invalid, or other individual, when necessary, as in an emergency.
All fried and greasy food and unripe fruits should be avoided.
One had better lessen the amount of food than suffer the gastric difficulties occasioned by too much fatty food.
Hard whole wheat crackers with fruit and milk can be had at almost any eating house. These give a well-balanced meal and are often preferable to prepared dishes. Fresh fruit, especially the acid fruits, should form a large part of the diet.
The traveler, on extended journeys, should always provide some of the easily carried condensed foods, so that if the food obtained by the way is unpalatable or illy prepared, or in case food is unobtainable, the needs of the system may be met. Beef meal, whole wheat or oatmeal crackers, malted milk, chocolate, meat extracts, etc., occupy little space and may often prove invaluable.
Tablets of soda and also of lime are easily carried and may be used when soda water or lime water is needed as in nausea or indigestion.
If it is possible, the water drunk while traveling should be boiled.
The bowels must be kept active and fresh fruits and water are the best aids in accomplishing this.
The remedies recommended for car sickness or seasickness are legion; what is an aid in one case is almost or quite without avail in another. Lemon juice or a slice of lemon in the mouth is generally of most avail, though lime water in some cases has proven of service. Attacks can often be mitigated or avoided by not starting on a journey when overtired, by light eating for several days previous to beginning a journey, with care in securing good elimination and plenty of fresh air.
If traveling by boat a reclining chair on deck is far preferable to lying in a berth in a stuffy stateroom.
Nausea can often be prevented or remedied by deep breathing or by the sipping of hot water with a little soda.