The conclusion is, that while a minimum of protein is essential to the organism, a greater proportion is advantageous by acting as a stimulant to the metabolism and as a ready source of energy; that people are better for the consumption of proteins in quantities greater than in Chittenden’s standard, and possess greater resistance to disease, probably because the body is stimulated to manufacture antibodies.
Practical Facts for Guidance.—The housewife who keeps the following facts in mind may combine foods in an approximate way that will fully meet the demands of the human organism.
The proper ratio is 1 part of protein to 5 parts of non-protein; and the fat should equal one-half of the weight of the protein. This gives the following normal dietary:
| Energy | |||
| Weight. | supplied. | ||
| Grams. | Ounces. | Calories. | |
| Protein | 100 | 3½ | 410 |
| Carbohydrates | 400 | 14½ | 1640 |
| Fats | 50 | 1¾ | 465 |
| 2515 | |||
Proportion of Proteins in Foods.—Foods Rich in Proteins.—Lean meat, dried peas, beans, and lentils, 18 to 25 per cent.; fat meat, 12 to 18 per cent.; eggs, 12 per cent.; oatmeal, 10 to 15 per cent.; cheese, 25 to 35 per cent.
Foods with Moderate Amounts of Proteins.—Milk averages 3½ per cent.; fresh peas, beans, and lentils, 3 to 8 per cent.; white bread, 6 to 7 per cent.; fine wheat flour and barley, 8 to 10 or 12 per cent.
Food with Usually Less than 3 Per Cent. of Proteins.—Green vegetables, potatoes, and roots, such as carrots, turnips, and onions, etc.
Legumes and certain nuts supply relatively more protein than other vegetable foods, so that when the cost of meat, fowl, fish, eggs, or milk is prohibitive, the freer use of beans, peas, lentils, and nuts is strongly recommended.
The unmodified foods, such as grain, vegetables, fruit, meat, eggs, and milk, may be depended upon to amply supply all the necessary elements to sustain growth, functions, and waste of the human body. On the other hand, foods which it is proper to designate as “artificial” are not only not essential to an adequate diet, but when they are used freely may render a diet very one-sided or deficient.
Foods may be so selected as to furnish an abundant supply of mineral ingredients. For instance, the dry substance of certain vegetables like asparagus, lettuce, spinach, and such animal foods as eggs, and beef extracts are relatively rich in iron compounds, and the dried substance of leguminous seeds, carrots and other vegetables, milk, and cheese are relatively rich in calcium compounds.