PART VII.

THE DIET QUESTION.

As we have already stated, the human system is in a state of constant change. Disintegration of tissue is taking place during every moment of existence, and the preservation of health depends upon the prompt elimination of the waste material. But the destruction of tissue, due to the daily friction of life, must be made good, and this replacement of substance is effected by the food we eat. It becomes a matter of vital importance, therefore, to every individual to consider the question of eating from the rational standpoint. Owing to the increased prosperity of recent years and the luxurious mode of living rendered possible by it, people have been betrayed into many reprehensible gastronomic practices. In the olden days, when man toiled hard for existence, food was produced within his own immediate radius and luxuries were unknown; but now, with rapid ocean transportation, the ends of the earth are ransacked and laid under tribute to furnish delicacies to tempt the palate. The ease with which food may now be procured and the almost illimitable variety offered to man for his selection has tempted him into indulgences that have been productive of much evil.

Although over indulgence in eating is a very ancient offense, yet, as before stated, the multiplicity of foods has given an impetus to this injurious habit, in combination with the cunningly devised methods of preparation which the modern cook has evolved.

It is a grave mistake to suppose that it is necessary to eat a large quantity of food to become healthy and strong. The system only needs sufficient nourishment to repair the waste that has taken place. Besides, the digestive fluids are not secreted in an indefinite quantity, but in proportion to the immediate need. Hence, food taken in excess of requirements, being only partially digested, acts as a foreign substance; i. e., a poison, and in addition unduly taxes the system to dispose of the unnecessary waste.

Hunger is the natural expression of the needs of the system for nutrition. Appetite is the index as to the quantity of food that should be taken to replace the loss by waste. It should never be overruled. Appetite is a wise provision of Nature. Gluttony is a degrading habit. Yet numbers of people attempt to justify the gratification of their gluttonous proclivities by the statement that they are "blessed with a good appetite," while the truth of the matter is, they are cursed with an inordinate lust for food. If people were more temperate in the pleasures of the table, the purveyors of remedies for dyspepsia would find their incomes considerably lessened. Satisfy your hunger, by all means, but do not pander to the vice of gluttony.

Instead of "eating to live," a large proportion of people simply "live to eat." But sooner or later Nature exacts the penalty for violation of one of her cardinal laws, which is "temperance." An outraged stomach will not always remain quiescent, and when the reaction comes, the offender realizes that "they who sow the wind shall reap the whirlwind."

But people may, and do, continually do violence to that long suffering organ, the stomach, without being gluttons—we refer to the habit, so universally practiced in this country, of bolting the food without properly masticating it. So long as this iniquitous practice is persisted in, and the equally hurtful one of swallowing large quantities of liquids with the meals, and so long as sufficient time is not given the food to digest, just so long will you suffer from a disordered stomach. Speaking generally, Americans are a nation of dyspeptics, because they are perpetually in a hurry. The acquisition of wealth, in moderation, is a commendable pursuit, but it is the height of folly to sacrifice the priceless jewel of health to acquire it. But it is a fact, nevertheless, that the average American considers eating an unprofitable interference with business, without stopping to weigh the advantages of sound health against the almighty dollar.

This habit must be abandoned by those who are addicted to it, before they can expect to regain health or preserve it. Strange, is it not, that a race, proverbial for having an eye to the main chance, should fail to recognize the financial wisdom of husbanding their health, a factor so important in successful business enterprises! They might, with advantage, copy the example of John Bull in the matter of eating.

The average Englishman regards his meals as a solemn responsibility, and tarries long at the table. The consequence is that with them dyspepsia is the exception and not, as with Americans, the rule.

What to eat, when to eat and how to eat are questions more nearly involving the health and happiness of humanity than is generally recognized.

WHAT TO EAT.

From the days of Pythagoras down to the present time it has been a moot question whether a vegetable or meat diet was best for man. Each side can present equally strong arguments; each can point to exceptional instances of physical development under the different methods; each can point to ill results that follow rigid adherence to one method or the other, so that the natural inference would be that a happy mean between the two extremes presents the only rational solution of the question.

Even the most rabid partisan of the meat diet will readily admit that the flesh of animals is not indispensable to existence; while, on the other hand, the fact that the Indians in this country would subsist for months (without apparent discomfort) solely upon a diet of "pemmican" (dried buffalo flesh) affords ample proof that a meat diet is not without its advantages.

Diet is largely a matter of latitude. The whale blubber diet of the Esquimaux would be impossible at the equator, while the fruit and pulse diet of the tropics would prove totally inadequate to support life at the North Pole. Nature always prompts the individual to select the articles of food best adapted to his bodily needs, according to the climatic conditions; hence, when a man endeavors to live on the same dietary in the tropics that he has been accustomed to in the temperate zone, digestive disturbances are sure to follow.

It is one thing to sit at home theorizing about dietetics and settling all the food problems (on paper) to one's entire satisfaction; but it is quite a different matter to practically test the effects of different dietary tables under varying climatic conditions. The writer does not claim to be an expert dietetician, but there are few spots on the habitable globe that he has not visited; scarcely an edible article that he has not partaken of; scarcely a known species of human being that he has not eaten with, except the Patagonians and the Esquimaux; so that he is not entirely without experience, and it may be just possible that practical experience thus gained may be as valuable as statistics compiled in an from data collected from different sources.

We often have the Eastern peoples (notably the Japanese and Hindoos) quoted as examples of physical health and endurance, and the adoption of a vegetarian diet urged on those grounds; but these extremists seem to lose sight of the fact that these peoples are the descendants of vegetarians for centuries past; that they have inherited the tastes of their progenitors, and have evolved their present physical condition through a long period of development along those lines. To say nothing of the impracticability of suddenly converting a nation to the principles of vegetarianism, radical changes abruptly undertaken are always productive of ill effects.

It will help us to a proper understanding of the food question to consider right here what causes old age, or, rather, the physical signs of bodily infirmity that almost invariably accompany it. We are all familiar with the wrinkled body surface, the shrunken limbs and the stiffness of joints that particularly affect the aged, and are so accustomed to regard these outward manifestations of infirmity as inevitable, that few stop to inquire whether it is natural that this should be so. Undoubtedly, these are natural effects, being the result of the operation of natural law, but if mankind lived more in harmony with Nature, these symptoms should not manifest themselves before the age of ninety or a hundred, if even then.

What is termed old age is simply ossification (solidification of the tissues), and this is due to the constant deposition in the system of earthy substances. The result of these deposits being retained in the system is: that there is an excess of mineral matter in the bone tissue, which renders it brittle, and accounts for the susceptibility to fracture in advanced life; it causes a change in the structure of all the blood vessels, great and small, thickening their walls and thus reducing their calibre and also rendering them brittle. With diminished capacity the blood vessels fail to convey the requisite nutrition to the tissues, and a general lowering of the vitality follows. The capillaries no longer supply the skin with its needed pabulum, hence it loses its elasticity and color—grows yellow and forms in furrows. The circulation being sluggish, the deposition of these earthy substances in the neighborhood of the various joints and the muscular structures is facilitated, and we have the stiffness of joints and muscular pains that usually accompany age.

The supply of blood to the brain and nerve substance is curtailed in the same manner, and for lack of sustenance these structures commence to decay, which accounts for diminished mental activity and sensory impressions. As the process continues there may be almost complete obliteration of the capillaries, while the larger vessels may become so thickened that their capacity is sometimes reduced three-fifths. Then comes death.

Then, since old age is due to the cause just described, it follows, as a perfectly logical deduction, that if we can prevent the introduction of these substances into the system, or even check them, then the duration of life and preservation of function should be proportionately prolonged.

What are these substances and whence are they obtained? They consist of carbonate and phosphate of lime, principally, with small quantities of the sulphates of lime and magnesia, and a small percentage of other earthy matters. These substances are taken into the system in the food we eat and the water we drink, and it has been estimated that enough lime salts are taken into the system during an average lifetime to form a statue the size of the individual. Of course, the greater part is eliminated by the natural processes, but enough is retained to make ossification a formidable fact. Of the disastrous effects of a preponderance of these mineral salts in the system we have a notable example in the Cretins, a people in the Swiss Alps, who are the victims of premature ossification, their bodies being stunted, rarely attaining a greater height than four feet, and exhibiting all the signs of old age at thirty years; in fact, they seldom live longer than that.

In this case the cause is directly traceable to the excess of calcium salts in the drinking water, for although heredity plays an important part in this matter, yet children from other parts, if brought into the region at an early age, soon manifest the symptoms and speedily become Cretins in fact.

Most people are familiar with what is known among housewives as the formation of "fur" in the common tea kettle. This is nothing more nor less than the precipitation of the lime salts by evaporation. Four and five pounds' weight of this substance has been known to collect in this manner in a single vessel in twelve months. Many people are under the mistaken impression that boiling the water removes the lime. Not so. The precipitation only relates to that proportion of the water that has been evaporated; the remainder (in all probability) possesses a slightly higher percentage of solids than it originally did. So great is the proportion of mineral substance taken into the system in drinking water that it is safe to assert that, if after maturity was reached only distilled or other absolutely pure water was partaken of, life would be prolonged fully ten years. Up to the mature age it would be inadvisable, as the salts are necessary for bone formation. Good filtered rain water, or melted snow, are entirely free from mineral deposits, but if they have stood for any length of time it is advisable to boil them before using, to destroy any organic matter.

But it is not in water alone that these pernicious earthy matters are found. All food substances contain them to a greater or lesser extent. The order in which foods stand in the matter of freedom from earthy impurities is as follows: Fruits, fish, animal flesh (including eggs), vegetables, cereals; so that the advocates of a strictly vegetable diet find themselves confronted by the formidable fact that their mainstay is that class of foods that contain the largest proportion of those substances that hasten ossification. Ample proof is at hand that a strictly vegetable diet results in what is known as atheroma (chalky deposit), an affection of the arteries. Dr. Winckler, an enthusiastic food reformer, who wrote extensively on the subject under the nom de plume of Dr. Alanus, and practised a strict vegetarian diet for some years, was compelled to abandon it, on account of the above disease manifesting itself. Numerous similar cases were observed by Raymond, in a monastery of vegetarian friars, and among the poorer Hindoos, who live almost exclusively on rice, this trouble is of frequent occurrence.

The reason of this is obvious. Vegetable food is richer in mineral salts than animal food, and consequently, more are introduced into the blood. There are exceptions, for instance, fruits, which are an ideal food, for several excellent reasons. To commence with, they contain less earthy matter than any other known organic substance; they contain upward of 70 per cent. of the purest kind of distilled water— distilled in Nature's laboratory; and distilled water is an admirable solvent, and is ready for immediate absorption into the blood, and, lastly, the starch of the fruit has, by the sun's action, been converted into glucose, and is practically ready for assimilation. in order as follows: Dates, figs, bananas, prunes, apples, grapes.

Bread has long been known as the "staff of life," and although it forms the main dietary staple for large numbers of people, that does not in any way prove its eligibility as an article of food. We have seen that cereals contain a very large proportion of inorganic matter (the mineral salts), and wheat is as richly endowed in this respect as any of its fellows. Wheat is rich in heat producing qualities, which is due to the quantity of starch it contains. Now, this starch must be converted into glucose before the system can appropriate it, and as exhaustive experiments have shown that not more than four per cent. of the starch is converted by the ptyalin in the saliva, the principal work of dealing with the starch devolves upon the duodenum, or second stomach, the fluids of the main stomach having no action upon it.

Now, this extra and unnecessary work falling upon the duodenum entails a delay in the process of digestion, and a corresponding delay in assimilation, so a habit of intestinal inactivity is induced, and the seeds of constipation are sown, because the starchy foods, being slow in giving up their nutritive elements, the refuse is proportionately backward in being eliminated. Fruits, on the contrary, although equally rich in heat producing qualities, yet on account of the previous natural transmutation of starch into glucose, are in a condition for immediate appropriation by the system, and consequently absorption of nutrition and elimination of waste are equally prompt. This partially explains the aperient action of fruits, although there is a chemical reason also. For the reasons above stated, lightly baked bread should never be eaten; it should be toasted thoroughly brown first, by which the first step in the conversion of the starch is accomplished.

Regarding the relative digestibility of white and brown (whole wheat) bread there is considerable diversity of opinion, but in a series of experiments described by Dr. John B. Coppock, in the "Herald of Health," England, it was shown that in equal portions of 100 ounces, 1/4 ounce more of the white bread was digested, than of the brown; but the proportion of Proteids (muscle and tissue forming constituents) digested, was as follows: white bread, 85 1/2 ounces; brown bread, 88 3/4 ounces, or 3 1/4 ounces more nutrition obtained from the brown bread than from the white. In any event, we are forced to the conclusion that as an article of food, bread has hitherto had a value placed upon it to which it was not legitimately entitled.

Nature has designed albumen as the staple of nutrition for man, and primarily, vegetable albumen; hence fruits form as nearly as possible a perfect food, containing, as they do, this important constituent in addition to the advantages previously mentioned.

Nuts are an excellent article of diet, as they contain a large percentage of proteid (muscle-forming) substance, and fats—both in a state of almost absolute purity, but are somewhat deficient in starch. To those who feel that they really cannot do without meat, nuts certainly offer the best substitute. There are preparations of nuts on the markets now, called nut-meats, but our advice would be, to eat all nuts without preparation, only being careful to masticate them thoroughly. The peanut is the first in rank for nutritive value, next comes the chestnut, and third, the walnut.

Our objection to nut-meats applies to all forms of concentrated foods, that is, that they do not give the digestive functions the proper amount of exercise. They do not afford sufficient opportunity for mastication, hence the food is not properly insalivated. And, again, in normal conditions, Nature demands a certain amount of bulk, that the digestive organs may have something to contract upon. It is the nature of the muscular structures to grow if exercised, and there is no reason to doubt that the stomach and intestinal muscles respond to this stimulus. Bulk is especially necessary in the intestinal canal, to supply a certain amount of irritative stimulation, for the purpose of exciting peristalsis. That is one reason why whole wheat bread is preferable to white, on account of the bran, which not only supplies the bulk, but favors elimination by its irritative action.

Before proceeding any further we would call attention to the following table, showing the nutritive ingredients in food substances, and their several functions. The ingredients are classified in four divisions: 1, Proteids; 2, Fats; 3, Starches, or carbohydrates; 4, Mineral matters. This is the main classification; but to enable it to be better understood, we subdivide it as follows:

Protein.

a. Albuminoids: e. g. albumen (white of egg); casein (curd) of milk; myosin, the basis of muscle (lean meat); gluten of wheat, etc.

b. Gelatinoids: e. g. collagen of tendons; ossein of bones, which yield gelatin or glue. Meats and fish contain very small quantities of so-called "extractives." They include kreatin and allied compounds, and are the chief ingredients of beef tea and meat extract. They contain nitrogen, and hence are commonly classed with protein.)

Fats.

e. g. fat of meat; fat (butter) of milk; olive oil; oil of corn, wheat, etc.

Carbohydrates.

e. g. sugar, starch, cellulose (woody fibre).

Mineral Matters.

e. g. calcium phosphate or phosphate of lime; sodium chloride (common salt).

In this classification, water is not taken into account, for the reason that it is not a true nutrient, although of vital importance to the body. Now, let us consider what ultimately becomes of these substances—how Nature utilizes them in the physical economy. Protein is used to build up the solid tissues of the body, the muscles and tendons. It is also a source of nutrition for brain and nerve substance, and partially serves as fuel. Fats simply form fatty tissue and serve as fuel to maintain the heat of the body, by combustion or oxidation. Carbohydrates mainly serve as fuel, owing to the large percentage of carbon they contain, which readily unites with the oxygen. The mineral matters, which are also largely obtained from water, are employed in the formation of bone, and are also utilized in the blood and in other ways.

Thus we see that each constituent of the food substance fulfills a specific purpose, and the secret of a correct and nutritious diet lies in the selection of such foods as will furnish the proper proportion of each constituent to serve the purpose for which it is designed. Any deviation from this rule must of necessity result in digestive disturbance, more or less, and although one or two digressions from the path of correct alimentation may not result in anything worse than a slight inconvenience, yet persistence in dietetic errors will inevitably terminate in physical demoralization.

Authorities differ as to the actual proportion the nutritive ingredients should bear to each other in the daily ration; but after comparing the statements advanced by different food experts. We think the following figures will represent a fair average of the various tables. The reader will see that 100 parts of carbo-hydrates is taken as the basis of calculation, the figures opposite the other ingredients representing the proportion they should bear to the basic figure.

Carbo-hydrates (carbonaceous material, starch, sugar, etc.), fat, and heat formers, 100 parts.

Proteids (nitrogenous material) muscle, tissue and brain formers 40 parts.

Fats (animal fats, butter, etc.), fuel formers 32 parts.

Mineral salts, 6 parts.

Water 670 parts.

With the above table in mind, it will be easy to select foods that will furnish, when combined, the proper proportion of each ingredient—that is—approximately, and to assist in the selection, we subjoin a condensed list of the more important articles of food, showing the percentage of each ingredient, as proved by analysis. We would call attention to the fact that animal foods may slightly differ in the ratio of the ingredients, owing to the food upon which the animal has been raised, and its physical condition; and, owing to peculiarities of soil, vegetable foods may differ in like manner, but for practical purposes it will be found sufficiently correct.

IN 100 PARTS.

*Lean Beef

Proteids. 20.2

Starches. 0.0

Fats. 3.6

Salts. 2.0

*Fat

Proteids. 16.9

Starches. 0.0

Fats. 3.6

Salts. 2.0

*Mutton

Proteids. 17.1

Starches. 0.0

Fats. 5.7

Salts. 1.3

*Veal

Proteids. 18.8

Starches. 0.0

Fats. 4.4

Salts. 0.5

*Pork

Proteids. 14.5

Starches. 0.0

Fats. 37.3

Salts. 0.8

*Poultry

Proteids. 21.0

Starches. 0.0

Fats. 3.8

Salts. 1.2

*Smoked Ham

Proteids. 24.0

Starches. 0.0

Fats. 36.5

Salts. 10.1

*Mackerel

Proteids. 23.5

Starches. 0.0

Fats. 6.7

Salts. 1.0

*Cod

Proteids. 27.0

Starches.0.0

Fats.0.3

Salts.22.0

*White of Egg

Proteids. 20.4

Starches. 0.0

Fats. 0.0

Salts. 1.6

*Yolk of Egg

Proteids. 16.0

Starches. 0.0

Fats. 30.7

Salts. 1.3

*Cow's Milk

Proteids. 4.2

Starches. 4.5

Fats. 3.7

Salts. 0.7

*Cheese

Proteids. 28.0

Starches. 1.0

Fats. 23.0

Salts. 7.0

*Butter

Proteids. 2.0

Starches. 1.0

Fats. 85.0

Salts. 1.0

*Cabbage

Proteids. 5.0

Starches. 7.8

Fats. 0.5

Salts. 1.2

*Asparagus

Proteids. 1.9

Starches. 2.7

Fats. 0.2

Salts. 0.5

*Mushrooms

Proteids. 2.5

Starches. 4.7

Fats. 0.2

Salts. 0.7

*Potatoe

Proteids. 2.2

Starches. 21.8

Fats. 0.2

Salts. 1.0

*Sweet Potatoe

Proteids. 1.0

Starches. 25.2

Fats. 0.2

Salts. 2.7

*Celery

Proteids. 1.5

Starches. 0.8

Fats. 0.4

Salts. 0.8

*French Beans

Proteids. 23.7

Starches. 55.6

Fats. 2.2

Salts. 3.7

*Lima Beans

Proteids. 21.9

Starches. 60.0

Fats. 1.9

Salts. 2.9

*Green Peas

Proteids. 6.3

Starches. 12.0

Fats. 0.5

Salts. 0.8

*Lentils

Proteids. 24.8

Starches. 54.7

Fats. 1.8

Salts. 2.4

*Wheat Flour

Proteids. 11.6

Starches. 71.0

Fats. 1.3

Salts. 1.6

*Barley Flour

Proteids. 10.5

Starches. 66.7

Fats. 2.4

Salts. 2.6

*Oatmeal

Proteids. 12.8

Starches. 65.6

Fats. 5.6

Salts. 3.6

*Lentil Flour

Proteids. 25.4

Starches. 57.3

Fats. 1.8

Salts. 2.6

*Arrowroot

Proteids. 0.8

Starches. 83.5

Fats. 0.0

Salts. 0.3

*Chestnut

Proteids. 14.6

Starches. 60.0

Fats. 2.4

Salts. 3.3

*Sweet Almond

Proteids. 23.5

Starches. 7.8

Fats. 53.0

Salts. 3.0

*Peanut

Proteids. 28.3

Starches. 1.8

Fats. 46.2

Salts. 3.3

*Walnut

Proteids. 15.8

Starches. 13.0

Fats. 57.4

Salts. 2.0

*Apple

Proteids. 0.4

Starches. 7.2

Fats. 0.0

Salts. 0.5

*Cherry

Proteids. 0.7

Starches. 10.2

Fats. 0.0

Salts. 0.7

*Grape

Proteids. 0.6

Starches. 14.2

Fats. 0.0

Salts. 0.5

*Banana

Proteids. 4.9

Starches. 19.2

Fats. 0.6

Salts. 1.1

*Dates

Proteids. 6.6

Starches. 54.0

Fats. 0.2

Salts. 1.6

*Figs

Proteids. 6.1

Starches. 60.5

Fats. 0.9

Salts. 2.3

*Honey

Proteids. 0.8

Starches. 74.6

Fats. 0.9

Salts. 0.2

TABLE A.

Showing the relative digestibility of various foods.

* Beef, round

PROTEIN.

Digestible. 23.0

Undigestible. 0.0

FATS.

Digestible. 8.1

Undigestible. 0.9

CARBOHYDRATES.

Digestible. 0.0

Undigestible. 0.0

MINERAL MATERS. 1.3

WATER. 66.7

* Beef, sirloin

PROTEIN.

Digestible. 20.0

Undigestible. 0.0

FATS.

Digestible. 17.1

Undigestible. 1.9

CARBOHYDRATES.

Digestible. 0.0

Undigestible. 0.0

MINERAL MATERS. 1.0

WATER. 60.0

*Pork, very fat.

PROTEIN.

Digestible. 3.0

Undigestible. 0.0

FATS.

Digestible. 74.5

Undigestible. 6.0

CARBOHYDRATES.

Digestible. -

Undigestible. -

MINERAL MATERS. 6.5

WATER. 10.0

*Haddock.

PROTEIN.

Digestible. 17.1

Undigestible. 0.0

FATS.

Digestible. 0.3

Undigestible. -

CARBOHYDRATES.

Digestible. 0.0

Undigestible. 0.0

MINERAL MATERS. 1.2

WATER. 81.4

*Mackerel

PROTEIN.

Digestible. 18.8

Undigestible. 0.0

FATS.

Digestible. 7.4

Undigestible. 0.8

CARBOHYDRATES.

Digestible. 0.0

Undigestible. 0.0

MINERAL MATERS. 1.4

WATER. 71.6

*Hen's eggs

PROTEIN.

Digestible. 13.4

Undigestible. 0.0

FATS.

Digestible. 9.4

Undigestible. 2.4

CARBOHYDRATES.

Digestible. 0.7

Undigestible. 0.0

MINERAL MATERS. 1.0

WATER. 73.1

*Cow's Milk

PROTEIN.

Digestible. 3.4

Undigestible. 0.0

FATS.

Digestible. 3.6

Undigestible. 0.1

CARBOHYDRATES.

Digestible. 4.8

Undigestible. 0.0

MINERAL MATERS. 0.7

WATER. 87.4

*Cheese, whole milk

PROTEIN.

Digestible. 27.1

Undigestible. 0.0

FATS.

Digestible. 34.6

Undigestible. 0.9

CARBOHYDRATES.

Digestible. 2.3

Undigestible. 0.0

MINERAL MATERS. 3.9

WATER. 31.2

*Butter

PROTEIN.

Digestible. 1.0

Undigestible. -

FATS.

Digestible. 85.8

Undigestible. 1.7

CARBOHYDRATES.

Digestible. 0.5

Undigestible. -

MINERAL MATERS. 2.0

WATER. 9.0

*Oleomargarine

PROTEIN.

Digestible. 0.4

Undigestible. -

FATS.

Digestible. 83.9

Undigestible. 3.3

CARBOHYDRATES.

Digestible. 0.0

Undigestible. -

MINERAL MATERS. 2.1

WATER. 10.3

*Sugar

PROTEIN.

Digestible. 0.3

Undigestible. -

FATS.

Digestible. -

Undigestible. -

CARBOHYDRATES.

Digestible. 96.7

Undigestible. 0.0

MINERAL MATERS. 0.8

WATER. 2.2

*Wheat flour (very fine).

PROTEIN.

Digestible. 7.6

Undigestible. 1.3

FATS.

Digestible. 1.0

Undigestible. -

CARBOHYDRATES.

Digestible. 74.4

Undigestible. 0.8

MINERAL MATERS. 0.3

WATER. 14.6

* Wheat flour (Medium)

PROTEIN.

Digestible. 9.5

Undigestible. 2.1

FATS.

Digestible. 0.8

Undigestible. -

CARBOHYDRATES.

Digestible. 70.4

Undigestible. 1.8

MINERAL MATERS. 0.4

WATER. 15.0

*Wheat flour (coarse whole wheat)

PROTEIN.

Digestible. 8.2

Undigestible. 2.7

FATS.

Digestible. 1.8

Undigestible. -

CARBOHYDRATES.

Digestible. 66.4

Undigestible. 5.3

MINERAL MATERS. 1.2

WATER. 14.4

* Wheat Bread.

PROTEIN.

Digestible. 7.7

Undigestible. 1.2

FATS.

Digestible. 1.9

Undigestible. -

CARBOHYDRATES.

Digestible. 54.9

Undigestible. 0.6

MINERAL MATERS. 1.0

WATER. 32.7

*Black bread.

PROTEIN.

Digestible. 4.5

Undigestible. 1.6

FATS.

Digestible. 1.8

Undigestible. -

CARBOHYDRATES.

Digestible. 43.3

Undigestible. 5.3

MINERAL MATERS. 1.5

WATER. 43.8

*peas.

PROTEIN.

Digestible. 19.7

Undigestible. 3.2

FATS.

Digestible. -

Undigestible. -

CARBOHYDRATES.

Digestible. 55.7

Undigestible. 2.1

MINERAL MATERS. 2.5

WATER. 15.0

*Corn (maize) Meal.

PROTEIN.

Digestible. 7.9

Undigestible. 1.2

FATS.

Digestible. 3.8

Undigestible. -

CARBOHYDRATES.

Digestible. 68.7

Undigestible. 2.3

MINERAL MATERS. 1.6

WATER. 14.5

*Rice.

PROTEIN.

Digestible. 6.2

Undigestible. 1.2

FATS.

Digestible. 0.4

Undigestible. -

CARBOHYDRATES.

Digestible. 78.7

Undigestible. 0.7

MINERAL MATERS. 0.4

WATER. 12.4

*Potatoes.

PROTEIN.

Digestible. 1.5

Undigestible. 0.5

FATS.

Digestible. 0.2

Undigestible. -

CARBOHYDRATES.

Digestible. 19.7

Undigestible. 1.6

MINERAL MATERS. 1.0

WATER. 75.5

*Turnips.

PROTEIN.

Digestible. 0.7

Undigestible. 0.3

FATS.

Digestible. 0.2

Undigestible. -

CARBOHYDRATES.

Digestible. 5.6

Undigestible. 1.3

MINERAL MATERS. 0.7

WATER. 91.2

Since the elements are seldom, if ever, found in the proper proportion in any food substances, it becomes necessary to exercise judgement in selecting them, so that something like a well balanced diet may be obtained; so as a further aid to enable the reader to make his selection judiciously, we would call attention to Table A and Table B below. Table A shows the proportion of various foods that is ordinarily digested, while Table B points out the time required for different articles of food to digest.

TABLE B.

LENGTH OF TIME REQUIRED FOR DIGESTION OF DIFFERENT ARTICLES OF FOOD.

Hours.

Apples, raw, 2:00

Barley, boiled, 2:00

Beef, roasted, 3:00

Beefsteak, broiled, 3:00

Beef, broiled, 4:00

Beets, boiled, 3:45

Brains, animal, boiled, 1:45

Bread, corn, baked, 3:15

Bread, wheat, baked, 3:30

Butter, melted, 3:30

Cabbage, raw, 2:30

Cabbage, with vinegar, 2:00

Cabbage, boiled, 4:30

Cake, corn, baked, 3:00

Cake, sponge, baked, 2:30

Catfish, fried, 3:30

Cheese, old strong, 3:30

Chicken, fricasseed, 2:45

Corn and beans, boiled, 3:45

Custard, baked, 2:45

Duck, roasted, 4:00

Dumpling, apple, boiled, 3: 00

Eggs, hard boiled, 3:30

Eggs, soft boiled, 3:00

Eggs, fried, 3:30

Eggs, roasted, 2:15

Eggs, raw, 2:00

Fowls, boiled, 4: 00

Fowls, roasted, 4: 00

Goose, roasted, 2: 30

Lamb, boiled, 2: 30

Milk, boiled, 2: 00

Milk, raw, 2: 15

Mutton, roasted, 3:15

Mutton, broiled, 3:00

Mutton, boiled, 3:00

Oysters, raw, 2:55

Oysters, roasted, 3:15

Oysters, stewed, 3:30

Pig, roasted, 2:30

Pigs' feet, soused, 1:00

Pork, roasted, 5:15

Pork, salted and fried, 4:15

Potatoes, Irish, boiled, 3:30

Potatoes, Irish, roasted, 2:30

Rice, boiled, 1:00

Salmon, salted, 4:00

Soup, barley, boiled, 1:30

Soup, bean, 3:30

Soup, chicken, 3:00

Soup, mutton, 3:30

Soup, oyster, 3:30

Tapioca, boiled, 2:00

Tripe, soused, 1:00

Trout, salmon, boiled, 1:30

Trout, salmon, fried, 1:30

Turkey, roast, 2:30

Turkey, boiled, 2:30

Turnips, boiled, 3:30

Veal, broiled, 4:00

Veal, fried, 4:30

Vegetables and meat hashed, 2:30

Venison steak, 1:35