Part 4 (1/2)

Starches (breads, cereals, potatoes, corn, legumes, nuts)

Vegetable fibre, or cellulose

MINERAL MATTER: Shares in forming bones and teeth, and is necessary for proper functioning.

Carbon Lime Sodium Pota.s.sium, Sulphur Iron Phosphorus Etc.

[Sidenote: _Whole Grain Products Not Devitalized_]

These elements are contained largely in the outer coatings of grains, fruits, and vegetables, and in animal foods and their products. Do not pare potatoes before cooking. Cook vegetables in a small amount of water, saving the water for soups and sauces.

WATER: The universal solvent, absolutely necessary for life.

Contained in purest form in all vegetables and fruits. The average person needs, in addition, from three to five pints taken as a drink. If not sure of the purity, boil. Do not drink while food is in the mouth.

[Sidenote: _Absolutely Necessary for Growth_]

VITAMINES: Health preservers. Vital substances necessary for growth. The chemistry of these products is at present not thoroughly understood, but their importance has been demonstrated by experiments (not torture) on animals. By this work we know that diseases like beri-beri, scurvy, rickets, and probably pellagra, are due to a lack of these vital elements in the food, and from that fact these are called ”deficiency”

diseases.

[Sidenote: _Guinea Pigs vs. Babies_]

Of course I realize that nations can be saved from horrible diseases, and hundreds and thousands of babies saved from death, through this experimentation on a few guinea pigs and other animals; but what is the life of a baby compared with the happiness of a guinea pig? Down with animal experimentation! Let us do everything in our power to hamper scientific work of this kind. We are giving up our husbands, fathers, sons, perhaps to die, for the cause of humanity, but a guinea pig!

Horrors!

It has been found that the vitamines, like the minerals, are most abundant in the outer coverings and the germ of grains, and in fruits and vegetables. They are also present in fresh milk, b.u.t.ter, meat and eggs. Babies fed pasteurized or boiled milk should have fruit juices and vegetable purees early. Begin with one-half teaspoonful, well diluted, and gradually increase the feeding to an ounce or more between meals once or twice daily.

Most animal fats have the vitamines, but vegetable fats are deficient in them. That is the reason cod liver oil is better for some therapeutic uses than olive oil.

[Sidenote: _Balanced Diet_]

BALANCED DIET: Should contain

10-15% Protein (children may need more) 25-30% Fat 60-65% Carbohydrates

[Sidenote: _To Get the Elements Necessary for Health_]

For example, suppose you are a fairly active woman and need 2500 calories per day. Then for a balanced diet you would need:

10% Protein, or 250 C.

25% Fat, or 625 C.

65% Carbohydrates 1625 C.

------- 2500 C.

250 C. of P. = 2-1/5 oz. dry protein (250 113 = 2-1/5, approximately) 625 C. of F. = 2-1/2 oz. of fat (625 255 = 2-1/2, approximately) 1625 C. of CH. = 14-1/2 oz. dry carbohydrates (1625 113 = 14-1/2, approximately)