From the preceding table plan a well-balanced and cheap dietary for one day for a family of five, two adults and three children. Make a second dietary for the same time and same number of people which shall give approximately the same amount of tissue and energy producing food from more expensive materials.
Food Waste in the Kitchen.—Much loss occurs in the improper cooking of foods. Meats especially, when overdone, lose much of their flavor and are far less easily digested than when they are cooked rare. The chief reasons for cooking meats are that the muscle fibers may be loosened and softened, and that the bacteria or other parasites in the meat may be killed by the heat. The common method of frying makes foods less digestible. Stewing is an economical as well as healthful method. A good way to prepare meat, either for stew or soup, is to place the meat, cut in small pieces, in cold water, and allow it to simmer for several hours. Rapid boiling toughens the muscle fibers by the too rapid coagulation of the albuminous matter in them, just as the white of egg becomes tough when boiled too long. Boiling and roasting are excellent methods of cooking meat. In order to prevent the loss of the nutrients in roasting, it is well to baste the meat frequently; thus a crust is formed on the outer surface of the meat, which prevents the escape of the juices from the inside.
Vegetables are cooked in order that the cells containing starch grains may be burst open, thus allowing the starch to be more easily attacked by the digestive fluids. Inasmuch as water may dissolve out nutrients from vegetable tissues, it is best to boil them rapidly in a small amount of water. This gives less time for the solvent action to take place. Vegetables should be cooked with the outer skin left on when it is possible.
Adulterations in Foods.—The addition of some cheaper substance to a food, or the subtraction of some valuable substance from a food, with the view to cheating the purchaser, is known as adulteration. Many foods which are artificially manufactured have been adulterated to such an extent as to be almost unfit for food, or even harmful. One of the commonest adulterations is the substitution of grape sugar (glucose) for cane sugar. Glucose, however, is not a harmful adulterant. It is used largely in candy making. Flour and other cereal foods are sometimes adulterated with some cheap substitutes, as bran or sawdust. Alum is sometimes added to make flour whiter. Probably the food which suffers most from adulteration is milk, as water can be added without the average person being the wiser. By means of an inexpensive instrument known as a lactometer, this cheat may easily be detected. In most cities, the milk supply is carefully safeguarded, because of the danger of spreading typhoid fever from impure milk (see [Chapter XX]). Before the pure food law was passed in 1906, milk was frequently adulterated with substances like formalin to make it keep sweet longer. Such preservatives are harmful, and it is now against the law to add anything whatever to milk.
Coffee, cocoa, and spices are subject to great adulteration; cottonseed oil is often substituted for olive oil; butter is too frequently artificial; while honey, sirups of various kinds, cider and vinegar, have all been found to be either artificially made from cheaper substitutes or to contain such substitutes.
Pure Food Laws.—Thanks to the National Pure Food and Drug Law passed by Congress in 1906, and to the activity of various city and state boards of health, the opportunity to pass adulterated foods on the public is greatly lessened. This law compels manufacturers of foods or medicines to state the composition of their products on the labels placed on the jars or bottles. So if a person reads the label he can determine exactly what he is getting for his money.
Impure Water.—Great danger comes from drinking impure water. This subject has already been discussed under Bacteria, where it was seen that the spread of typhoid fever in particular is due to a contaminated water supply. As citizens, we must aid all legislation that will safeguard the water used by our towns and cities. Boiling water for ten minutes or longer will render it safe from all organic impurities.
Stimulants.—We have learned that food is anything that supplies building material or releases energy in the body; but some materials used by man, presumably as food, do not come under this head. Such are tea and coffee. When taken in moderate quantities, they produce a temporary increase in the vital activities of the person taking them. This is said to be a stimulation; and material taken into the digestive tract, producing this, is called a stimulant. In moderation, tea and coffee appear to be harmless. Some people, however, cannot use either without ill effects, even in small quantity. It is the habit formed of relying upon the stimulus given by tea or coffee that makes them a danger to man. Cocoa and chocolate, although both contain a stimulant, are in addition good foods, having from 12 per cent to 21 per cent of protein, from 29 per cent to 48 per cent fat, and over 30 per cent carbohydrate in their composition.
Is Alcohol a Food?—The question of the use of alcohol has been of late years a matter of absorbing interest and importance among physiologists. A few years ago Dr. Atwater performed a series of very careful experiments by means of the respiration calorimeter, to ascertain whether alcohol is of use to the body as food.[40] In these experiments the subjects were given, instead of their daily allotment of carbohydrates and fats, enough alcohol to supply the same amount of energy that these foods would have given. The amount was calculated to be about two and one half ounces per day, about as much as would be contained in a bottle of light wine.[41] This alcohol was administered in small doses six times during the day. Professor Atwater's results may be summed up briefly as follows:—
1. The alcohol administered was almost all oxidized in the body.