Those foods which build up and repair the muscular tissues of the body
are called protein foods, muscle builders, or flesh formers. Meat, fish,
eggs, cheese, milk, cereals, legumes, and nuts are classed as protein
foods.
Those foods which serve solely as fuel for the body--providing heat and
energy--are classed under two groups: the carbohydrates (sugar and
starches), which the body is able to use in relatively large quantities;
and the fats, which the body cannot use in such large quantities, but
which yield a large amount of heat and energy. Protein also serves as
fuel, though tissue building is regarded as its special function. Sugars
and starches are abundant in fruits and vegetables. Fats are found in
meats, fish, milk, and in some vegetable foods. Heat-giving food may be
stored in the body as fatty tissue.
Mineral compounds must be present in our food, to help in the regulation
of the body processes and to enter into the composition of the structure
and the fluids of the body. Mineral compounds are best supplied by fresh
green vegetables, fruits, and milk.
Water is absolutely essential to the body, is present in large
quantities in many foods, and is combined with many other foods during
the processes of cooking.
One or more of the food-stuffs sometimes predominate in a single food.
For example, rice is almost entirely carbohydrate, and butter is almost
pure fat. Occasionally, we find a food that contains all the five groups
of food principles. Milk is an example of such a food, containing all
five food principles in such proportions as to supply all the
nourishment which a baby needs during the early months of its life. As
the child grows older, foods rich in both carbohydrates must be added to
the diet. Wheat contains all that the body needs for nourishment except
water, which is easily added in cooking.
_Protein foods_ _Carbohydrate foods_
Meats Sugar
Fish Honey
Poultry Syrup
Eggs Vegetables:
Cheese Potatoes
Milk Parsnips
Cereals: Peas
Wheat Beets
Oatmeal Carrots
Rye Cereal preparations:
Legumes: Meals
Peas Flours, etc.
Beans Fruits
Lentils Prepared foods:
Peanuts Bread
Nuts Crackers
Macaroni
Jellies
Dried fruits
Candy
Milk
_Fat foods_ _Mineral foods_
Cream Fruits
Butter Vegetables:
Lard Spinach
Suet Tomatoes
Fat meats Onions
Fish Turnip tops
Salad oil Cauliflower
Nuts Cereals:
Chocolate Grits and other coarse preparations
Milk
Eggs
_Choice of food._--The diet must be carefully chosen, to give a needed
variety and to combine the foods properly so that one may have a right
proportion of all the food-stuffs. Each meal should contain some protein
food, some fats or carbohydrates, some mineral matter, and water. All
five forms of food-stuffs should have a place in the day's diet. The
greater part of the water which the body needs should be taken between
meals.