The nutritive food elements are classified into three groups. The nitrogenous, or muscle- and tissue-building; the carbonaceous, or heat- and energy-producing; and the mineral, or the bone- and nerve-building.
Albumen, gluten, and casein belong to the nitrogenous; starch, sugar, and fats to the carbonaceous; and salts, cellulose portions, and inorganic substances to the mineral.
The nitrogenous elements are of prime importance, as they nourish the brain, nerves, muscles, and the more highly vitalized tissues of the body. The carbonaceous, however, are required in much larger quantities, the correct proportion being about eight or ten of carbonaceous to one of nitrogenous.
| FOODS | Nitrogenous | Carbonaceous | Mineral | Total Nutritive Value |
|---|---|---|---|---|
| GRAINS | ||||
| Wheat | 10.8 | 72.5 | 1.7 | 85.0 |
| Barley | 6.3 | 76.7 | 2.0 | 85.0 |
| Oats | 12.6 | 69.4 | 3.0 | 85.0 |
| Rye | 8.0 | 75.2 | 1.8 | 85.0 |
| Corn | 11.1 | 73.2 | 1.7 | 86.0 |
| Rice | 6.3 | 80.2 | 0.5 | 87.0 |
| FRUITS | ||||
| Banana | 4.8 | 20.2 | 0.8 | 25.8 |
| Date | 9.0 | 58.0 | ... | 67.0 |
| Grape | 0.8 | 14.3 | 0.3 | 15.4 |
| Apple | 0.2 | 10.3 | 0.4 | 10.9 |
| Pear | 0.2 | 10.2 | 0.3 | 10.7 |
| Peach | 0.4 | 7.8 | 0.4 | 8.6 |
| Plum | 0.2 | 9.3 | 0.6 | 10.1 |
| Cherry | 0.9 | 15.3 | 0.6 | 16.8 |
| Blackberry | 0.5 | 5.8 | 0.4 | 6.7 |
| Gooseberry | 0.4 | 8.9 | 0.3 | 9.6 |
| Raspberry | 0.5 | 6.4 | 0.5 | 7.4 |
| Currant | 0.4 | 5.0 | 0.5 | 5.9 |
| Apricot | 0.5 | 12.2 | 0.8 | 13.5 |
| VEGETABLES | ||||
| Arrowroot | ... | 82.0 | ... | 82.0 |
| Potato | 2.1 | 22.2 | 0.7 | 25.0 |
| Sweet Potato | 1.5 | 27.5 | 2.6 | 31.6 |
| Carrot | 1.3 | 14.7 | 1.0 | 17.0 |
| Beet | 1.5 | 11.3 | 3.7 | 16.5 |
| Parsnip | 1.1 | 15.9 | 1.0 | 18.0 |
| Cabbage | 0.9 | 4.1 | 0.6 | 5.6 |
| Turnip | 1.2 | 7.2 | 0.6 | 9.0 |
| LEGUMES | ||||
| Peas | 23.8 | 60.8 | 2.1 | 86.7 |
| Beans | 30.8 | 50.2 | 3.5 | 84.5 |
| Lentils | 25.2 | 58.6 | 2.3 | 86.1 |
| NUTS | ||||
| Peanut | 28.3 | 48.0 | 3.3 | 79.6 |
| Almond | 23.5 | 60.8 | 3.0 | 87.3 |
| Cocoanut | 5.6 | 43.9 | 1.0 | 50.5 |
| Walnut | 15.8 | 60.4 | 2.0 | 88.2 |
| Hazelnut | 17.4 | 60.8 | 2.5 | 89.7 |
| SWEETS | ||||
| Sugar | ... | 95.0 | ... | 95.0 |
| Molasses | ... | 77.0 | ... | 77.0 |
| MILK | ||||
| New Milk | 4.1 | 9.1 | 0.8 | 14.0 |
| Cream | 2.7 | 29.5 | 1.8 | 34.0 |
| Skimmed Milk | 4.0 | 7.2 | 0.8 | 12.0 |
| MEATS | ||||
| Lean Mutton | 18.3 | 4.9 | 4.8 | 28.0 |
| Lean Beef | 19.3 | 3.6 | 5.1 | 28.0 |
| Veal | 16.5 | 15.8 | 4.7 | 37.0 |
| Pork | 9.8 | 48.9 | 2.3 | 61.0 |
| Poultry | 21.0 | 3.8 | 1.2 | 26.0 |
| White Fish | 18.1 | 2.9 | 1.0 | 22.0 |
| Salmon | 16.1 | 5.5 | 1.4 | 23.0 |
| Egg | 14.0 | 10.5 | 1.5 | 26.0 |
Note.—From the above it will be seen that grains, legumes, nuts, and sweets, as well as some fruits and vegetables, contain more nourishment than do meats.
HOW TO BECOME A VEGETARIAN
The fact that many people abstain from flesh food altogether, and maintain their full vigor, is good proof that the eating of flesh-meat is not essential to either life or health. But those accustomed all their life to the use of meat may need to use a little caution in making a change to a vegetarian diet. A good way to begin might be to limit one’s self at first to the use of meat once or twice a week, discarding it as better foods are substituted. The British Vegetarian Society, in “How to Begin,” gives the following suggestions for those desiring to make this change:—
1. Steadily persevere.
2. Use Variety.—Nature affords the most bountiful abundance. Have something new on your table frequently, especially fruits.
3. Choose foods which compel mastication.
4. Drink Little.—If fruits be used plentifully—condiments, hot foods, and stimulants avoided, and frequently bathing practised—little drink will be required.
5. Prefer natural to manufactured foods.
6. Avoid Excess.—Most people eat too much; a smaller quantity of food, well masticated, will nourish and sustain the system best.
7. Eat Seldom.—Not more than thrice daily. “Little and often” is an unwise maxim for any healthy person. And if you wish sound sleep, and an appetite for breakfast, avoid suppers.
8. Let your food be attractively prepared.
9. See That Your Life be Right in Other Respects.—Eat food which is pure of its kind, agreeably prepared, at right times, and in right quantities; breathe pure air by night and by day; take physical exercise (if possible in the open air) daily; and practise strict cleanliness.
10. Get Mind and Body in Harmony.—Remember that man’s physical condition, and the state of his spiritual and mental faculties are closely and mutually inter-dependent. It is, therefore, a primary essential to keep these also in health; and to see that they be usefully, tranquilly, and constantly occupied and cultivated.