What to eat and when

by Susanna Cocroft

When a potato is baked the outer skin is readily separated from the less perceptible layer containing the protein. Potatoes boiled in their skins retain the protein.

In the white potato, of the twenty-two per cent. of carbohydrates, three and two-tenths per cent. is sugar and eighteen and eight-tenths per cent. is starch. In the sweet potato ten and two-tenths per cent. is sugar and sixteen per cent. is starch.

Since sugar digests more quickly than starch, the sweet potato digests more quickly than the white. Because of the large percentage of carbohydrates in each, it is a mistake to eat these two vegetables at the same meal, unless the quantity of each is lessened. For the same reason, bread and potatoes, or rice and potatoes, should not be eaten to any extent at the same meal, unless by one who is doing heavy manual labor, requiring much energy.

Onions. Only about four per cent. of the onion represents nourishment; the eleven and three-tenths per cent. of carbohydrates is made up of two and eight-tenths per cent. sugar and the rest of extractives. Of the extractives the volatile oil, which causes the eyes to water when onions are peeled, is the most important.

The onion is not, therefore, so important for its actual nourishing qualities as for its relish and flavor, and for this it is to be commended.

It is a diuretic, encouraging a free action of the kidneys. Because of its diuretic value it is commonly called a healthful food. An onion and lettuce sandwich stimulates the action of the kidneys and is a nerve sedative.

The volatile oil makes the raw onion difficult for some to digest and, in that case, should be omitted from the diet.

Beets. There is no starch in beets, their seven and three-tenths per cent. of carbohydrates being sugar. They possess, therefore, more nutritive value than onions, and they are easily digested. It will be noted that it takes many beets to make a pound of sugar.

There are no more delicate or nutritious greens than the stem and leaf of the beet. These greens contain much iron and are valuable aids in building up the iron in the blood, thus aiding in the correction of anemia.

Carrots. Carrots are valuable as food chiefly on account of their sugar. They are somewhat more difficult of digestion than beets and they contain more waste. They make a good side dish, boiled and served with butter or cream.