A child rarely shows a desire for stimulants or condiments, unless
unwisely encouraged by an adult, who does it,—_not because it is good
for the child, but because the individual himself has cultivated a
taste for it_. It is as easy to form healthful tastes and habits of
eating as unhealthful ones, and care should especially be exercised in
the formation of healthful habits by the growing child.
The simple foods, in their natural state, are in the right condition
to be digested, with the aid of heat to break the cellular coverings
of the globules of some of them, but time, energy, muscular activity,
nerve force, and money are spent in combining, seasoning, and cooking
foods in such a manner as often to render them difficult of digestion.
_Deep breathing of fresh air, to throw off the poisonous carbon dioxid
and to supply an abundance of oxygen to oxidize the waste, thus putting
it in condition to be expelled from the system; brisk exercise to
accelerate the circulation, that the blood may carry the oxygen freely
and that the tissues may liberate the carbon dioxid and other waste;
and a copious drinking of water, are the best tonics for loss of
appetite or for a lack of vitality._
* * * * *
[Sidenote: Economy in Food]
It is economy, therefore, to keep the digestive organs and the
circulation and tissues strong, in order that all foods eaten may yield
returns, instead of hampering activity.
The food which furnishes the most tissue-building substance and
yields the most heat and energy, with the least refuse, is the
economical food. In the selection of food for any individual, the
result to be gained from the food must be borne in mind. If one is
doing heavy muscular work, more protein to rebuild tissue, as well as
more carbohydrates and fats to produce energy, are required than if
one’s habits of work are sedentary. In mental work, where the brain
is continually active, proteins are required to re-supply the brain
tissue, but the fats and carbohydrates may be lessened. This would
seem to contradict the theory that where one’s habits are sedentary
and the brain alone is active, the proteins are not required. In
sedentary occupation, the carbohydrates and fats are stored within
the system, clogging it and producing torpid liver, constipation, and
obesity,—unless the brain is sufficiently active to use all of the
fuel in brain energy.
In a dietary study of the following tables, the question should be to
provide the largest quantity of nutriment at the lowest cost, with due
attention to palatability and variety. In the selection of meats, for
instances, while beefsteak may cost twice as much as beef stew, it
must be borne in mind that beefsteak contains very little waste, and
it contains a large proportion of albuminoids, or the tissue building
proteins, while, in the beef stew, the bones and the connective
tissue predominate; the proteins yielded from the beef stew are a
large proportion gelatinoids and extractives,—not the tissue building
albuminoids. This would not hold in comparing the cheaper and the more
expensive cuts in the same kind of beefsteak; the cheaper cuts often
yield quite as much nutriment as the more expensive ones. Round steak
is just as nourishing as porter-house and much cheaper.
Much is said about the bacteria present in the atmosphere, the microbes
in the food, etc., that one is puzzled to know, not only what to eat,
but how to breathe, and, in fact, which way to turn to avoid them;
but microbes and bacteria have been present in the atmosphere and in
matter everywhere since time began. They are a part of the natural
surroundings, and the body, if kept in strong vitality, has sufficient
resistive power to enable one to live unharmed by them. The danger lies
in allowing the system to run down and the vital force to ebb, so that
the body becomes an easy prey to them.
* * * * *
[Sidenote: Habit and Regularity of Eating.]
There is no doubt but that the _habit_ of eating governs one’s
convictions of what the system requires. One is inclined to think that
a desire for a food is a requirement of Nature; yet it may simply be
the continuance of a habit. The vital organs form habits just as one
forms a habit of walking, sitting or of carrying the head or the hands,
and habit re-asserts itself.
If a mother feeds her babe every three hours the child will usually
wake and call for food about this period. If she has formed the habit
of nursing the child every two hours, it will call for food in about
two hours, even though all symptoms indicate that the child is over fed.
It is important that both child and adult establish regular and
hygienic habits because the digestive juices secrete themselves at the
regular periods established. _A right habit is as easily formed, and as
difficult to change, as a wrong one._
If one forms the habit of eating a certain amount of food, the stomach
calls for about the same amount, and when one first begins to change
the quantity it protests, whether the change be to eat more or less.
Few people form the habit of drinking sufficient water,—particularly if
they have been taught that water at meals is injurious. In this busy
life, few remember to stop work and drink water between meals, and if
not consumed at the meal time the system suffers. Many people look
“dried up.”
The habit of drinking two glasses of water upon first arising, and six
more during the day is an important one.
* * * * *
[Sidenote: Frequency of Meals]
There is no doubt but that a large number of people overload the
digestive organs. This, as well as the bolting of food, insufficiently
masticated, cannot be too strongly denounced. _All food should be
chewed to a pulp before swallowed._
As a relief from overeating, many theorists are advocating two meals
a day, but the work of the average man is planned into morning and
afternoon sessions, and the three meals have been arranged accordingly.
Where two meals a day are eaten, the first meal should be at nine or
ten o’clock in the morning and the second meal at five or six o’clock
in the afternoon; whereas, for the average person who eats two meals a
day, the custom is to go without food until the midday meal, and then
to eat two meals within six hours, with nothing more for eighteen hours.
The argument in favor of two meals a day has been that the digestive
system is inactive during sleep, and, therefore, the system is not
ready for a meal upon arising, but the latest experiments (Pawlow) show
that digestion continues during sleep, though less actively. It must be
borne in mind that the average evening meal is eaten about six o’clock
and that there are about four waking hours between this meal and the
sleep period; also, that the average individual is awake and moderately
active an hour before the morning meal. This gives five waking hours
between the evening and the morning meal. About the same time, five
hours, elapses between the morning and the midday meal, and between
the midday and the evening meal, so that three meals a day divide the
digestion periods about evenly.
More frequent meals, served in lighter quantity, with greater
regularity, so that the system is not overloaded at any one meals, is
rational for delicate, or undernourished nerves and tissues. The little
child is fed regularly every three hours.
* * * * *
[Sidenote: Effect of Exercise and Breathing upon Digestion]
Daily exercise and the habit of full breathing are absolutely necessary
that the waste of the system may be fully liberated, that the
nourishment may be carried freely to every tissue, and that sufficient
oxygen may be carried through the blood to oxidize the waste, or, to
put it into condition to be thrown off.
The necessity of oxygen as food is evident. The body will subsist about
forty days upon the food stored within it, without re-supply, but it
can endure only a few seconds without oxygen, because heat, occasioned
by the union of oxygen with carbon and hydrogen, is necessary to keep
up the physical activity termed “life.” _The necessity of habits of
full, correct breathing cannot be too fully emphasized._ The quantity
of oxygen, daily consumed, should fully equal the sum of all other
food elements.[6]
Oxygen is necessary to cause combustion of fats, starches and sugars,
just as it is necessary to cause combustion of carbon in wood, or coal.
The heat from “burning” wood is produced by the oxygen of the air
uniting with hydrogen and carbon, forming carbon-dioxid (carbonic acid
gas) and water.
The light in the burning of wood is caused by the rapid combustion
of the carbonic acid gas. The same combustion occurs within the body
continuously, though more slowly, hence no light is produced.
The carbon in the body is liberated and brought into contact with
more oxygen in the blood through exercise and full breathing, just as
a fire is fanned to flame by bringing more oxygen into contact with
the fire, by means of a draught of air. Keep all air away from a fire
and it “goes out,” or ceases to unite with the oxygen, and no heat is
produced; keep all air from within the body, by cessation of breathing,
and it also becomes cold. A room in which the air is impure,
containing insufficient oxygen, is heated with difficulty,—the body
which is not constantly supplied with pure air generates very little
body heat. The effect of oxygen in the creation of heat is practically
demonstrated by repeatedly filling the lungs with air while out in the
cold. The body will become quickly warmed on the coldest day by this
practice.
Deep breathing aids digestion and assimilation, not alone because of
the regular exercise given to the pancreas, the spleen, the stomach,
and the liver by the correct movement of the diaphragm, but because of
the latent heat which the oxygen liberates within the digestive organs
and out among the tissues.
While the chemical action of food creates activity within, this
activity is materially aided by exercise, and oxygen is imperative, as
shown above. Exercise and oxygen are also necessary for chemical action
in tearing down waste and in putting raw material into condition to be
appropriated to the body needs.
_Two glasses of water in the morning and fifteen minutes’ brisk
exercise of well selected movements, to start a forceful circulation
and to surge the water through the vital organs, are a daily necessity
if one is to keep clean and strong within. It is as important to
cleanse the body within as without. It is the method employed by all
men and women who would retain strong vital forces to a ripe old age.
They fully enjoy the mere_ LIVING.
* * * * *
[Sidenote: “Tired” or Disturbed Balance]
Since the condition of the body so materially affects the digestion,
absorption, and metabolism of food, as well as the elimination of
waste, it is not amiss to discuss it here.
The habit of eating when too tired and then at once going to work, so
that the blood is called from the stomach, is almost sure to result in
indigestion.
The average person is tired because the brain and nerves are more
active than the muscles and is rested by muscular exercise, or change
of work.
The regular work of the body in keeping up the heart action and the
circulation and in renewing and relieving waste, requires a certain
quantity of oxygen to liberate energy. This energy the system, in
normal condition, with normal breathing, readily furnishes, but when
that used in undue muscular work is more than that being liberated at
the time, through combustion, the energy required for the constant
bodily needs is called upon, and the muscles, nerves and tissues are
then in the state termed “tired.” They remain so until sufficient
oxygen has liberated more potential energy than is needed for the work
constantly going on in the body. When a sufficient supply of oxygen has
been consumed to equal the demand, the body is in a state of rest.
In mental work the nerves and the brain call for the surplus energy,
while in muscular work the tissues require it, hence undue work, either
mental or physical, expresses itself in bodily fatigue, until the
oxygen equals the demand in all parts of the body.
A torpid condition of body, producing inertness, means that the waste
of the system is not relieved. It may be that by reason of insufficient
breathing of pure air, sufficient oxygen is not consumed to put the
waste in condition to be eliminated. This poisonous carbon dioxid being
hoarded, dulls the nerve sensation and the brain action and produces
more or less of stupor. It may be because the circulation in some part
of the body is clogged (most often the portal circulation through the
liver), so that sufficient oxygen is not carried to that part.
Relief from this “inertness” is experienced most quickly by exercise
in the fresh air, that the circulation may be quickened and the oxygen
more freely carried to each part. Exercise in one’s room by the open
window, or at least with the air in the room pure, is often preferable
to outdoor exercise, because the body can be nude, or so loosely
clothed that the oxygen may not only enter the lungs but also circulate
about the pores of the skin. Fifteen minutes of brisk exercise in one’s
room is better than a five-mile walk, because if the exercises be
intelligently selected, every organ and tissue is used, while walking
exercises only about one-fourth of the muscles. If the circulation
is clogged, the exercising must be kept up persistently, until the
obstruction is removed and particular attention must be given to the
supply of fresh air in the room.
After sleeping in a room with impure air, one arises fatigued, because
of insufficient oxygen to liberate the energy required for circulation
and catabolism, and because the carbonic acid gas cannot be relieved
without oxygen to cause combustion. As stated above, if the poisonous
carbonic acid gas remains in the system, it deadens the nerve
sensation and produces a semi-stupor.
The relief, then, from the state of body we call “tired,” is in the
distribution of the circulation, calling the blood from the unduly
distended capillaries, and supplying the normal quantity of oxygen.
Rightly directed physical exercise renews the circulation to all parts,
incites deep breathing, and puts the body in the state of harmony
called “rest.”
_Harmony_, either mental or physical, _is rest_.
With a little more intelligence in keeping up the supply and demand of
oxygen, in establishing correct breathing habits, and in understanding
the law of distribution of circulation, which means the harmony of
forces, this tired world could draw a deep, restful breath.
* * * * *
[Sidenote: Influence of the Mind]
The state of the mind has much to do in regulating the digestive
system. Cheerful thoughts put the nerves of the entire organism in
a natural state, while disagreeable thoughts put the nerves in a
tense, unnatural condition. The nerves to the digestive system are
affected by the tensity of the mind, just as the nerves to any other
part of the body. As an illustration of this;—if one thinks ugly,
disagreeable thoughts for a continuous period, actual illness results.
These thoughts affect the digestion in such a manner that the appetite
sometimes entirely wanes. All so-called “new thoughts,” “ologies,” or
“isms,” conducive to the formation of the habit of looking upon the
bright side of life, or of looking for good and joy in life, put the
nerves in a natural state, affecting the digestion and consequently the
health. The practice is Christian _Sense_.
The nerves control, to a great degree, the peristaltic movements of the
stomach and the action of the absorption cells, as well as the cells
which secrete the digestive juices. Thus it is that a food which one
likes is not only more palatable, but it will digest more readily,
because the digestive juices flow more freely.
It is well, therefore, to begin the meal with something which tastes
particularly good, that the flow of these digestive juices may be
incited. For this reason, if one cares for fruit, it is an excellent
custom to begin the meal with fruit, or with soup, containing protein
extractives, which stimulate the flow of digestive juices. The habit of
finishing a meal with some tasty dessert, is based upon the scientific
principle that by so doing the gastric juices will flow more freely
after the meal, thus aiding in its digestion.
Dainty service in a sick-room, because of the psychic effect of a meal
daintily served, is of utmost importance. Because of the effect upon
the mind the sight of a meal served upon soiled linen will almost stop
the flow of gastric juice and destroy the desire for food, while a meal
daintily served upon dainty linen, with garnishings and tasteful table
decorations, incites the flow of gastric juices.
The careful wife and mother, who notes the appetites of members of her
family failing, should attend carefully to the garnishing of her dishes
and to serving them in a neat, attractive manner; also to changing her
table decorations, as far as may be consistent, so that the eye as well
as the sense of smell and taste may be pleased.
It is strange, but it is true, that just a fresh flower, or a new
table decoration, may so put the mind of one who is afflicted with
nervous indigestion in a receptive state that the meal more readily
digests, while an untidy table, or a lot of food served untidily would
retard digestion. One may be able to control the thoughts under most
circumstances but the above is a physiological fact.
Sometimes the sight of quantities of food turns one against it. The
custom among hearty eaters, of serving a plate too plentifully,
destroys the appetite of one whose digestion is not so hearty.
Our grandmothers’ overloaded tables, with sufficient food of various
kinds to serve many times the number of participants, might stimulate
the appetite of hearty, strong men, while the very sight of so much
might turn the appetite of one more delicate, whose system did not
crave food.
FOOTNOTES:
[6] Editor’s Note.—Measurements of eighteen thousand women show that
sixty-two per cent of women use only about one-half of their lung
capacity and less than nine per cent use their full capacity.
CLASSIFICATION OF FOODS
In the previous chapters, we have given the classification of the
elements in foods which supply the body needs. Below we classify the
foods commonly used, according to the predominance of these elements.
Carbonaceous Foods
While all foods contain a combination of elements, the foods described
below contain a greater proportion of carbohydrates and fats, and are
classed as _carbonaceous_.
* * * * *
[Sidenote: Roots and Tubers]
Of the carbohydrates, next in importance to the sugars and to the
starches in their purest form (corn starch, tapioca, sago, and
arrowroot), come the roots and tubers, such as potatoes, sweet
potatoes, beets, parsnips, turnips and onions.
The following table shows the proportion of various foodstuffs in these
vegetables:
TABLE I—ROOTS AND TUBERS
——————————————+————————+————————+————————+————————+————————+——————————
| | | | Carbo- | |Food Value
| Water |Protein | Fat |hydrates| Ash |per pound
Food Materials|Per Cent|Per Cent|Per Cent|Per Cent|Per Cent| Calories
——————————————+————————+————————+————————+————————+————————+——————————
Sweet Potatoes| 69.4 | 1.5 | 0.3 | 26.2 | 2.6 | 440
White Potatoes| 75.0 | 2.1 | 0.2 | 22.0 | 0.7 | 295
Parsnips | 64.4 | 1.3 | 0.4 | 10.8 | 1.1 | 230
Onions | 86.0 | 1.9 | 0.1 | 11.3 | 0.7 | 225
Beets | 87.0 | 1.4 | 0.1 | 7.3 | 0.7 | 160
Carrots | 88.2 | 1.1 | 0.4 | 8.2 | 6.0 | 210
Turnips | 92.7 | 0.9 | 0.1 | 0.1 | 0.6 | 120
* * * * *
=Potatoes.= It will be noted from the above table that sweet potatoes
have a larger percentage of carbohydrates, hence they produce more heat
and energy, than any other vegetable; next to the sweet potato, the
Irish potato.
In the above table, the skins of the vegetables are included, and
while the white potato contains two per cent protein, this is almost
all located in a very thin layer immediately beneath the skin, so that
when the potato is peeled in the ordinary way, the protein is removed.
This holds true in many vegetables. They lose their distinctive flavor,
as well as their value as tissue building foods, when the skins are
removed. In baking a potato, the outer skin is readily separated from
a less perceptible covering containing the protein, and this second
skin should be eaten to get the full value and flavor.
In the white potato, of the twenty-two per cent 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 per cent or carbohydrates in each, it is a mistake to
serve these two vegetables at the same meal. For the same reason, bread
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 per cent of carbohydrates is made up of two and eight-tenths
per cent sugar and the rest extractives. Of the extractives the
volatile oil, which causes the eyes to water when peeling, 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 healthy
food. An onion and lettuce sandwich stimulates the action of the
kidneys and is a nerve sedative.
The volatile oil makes the onion difficult for some to digest and, in
that case, should be omitted from the diet.
* * * * *
=Beets.= There is no starch in beets, the seven and three-tenths per
cent 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 delicious nor nutritive 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 correcting anaemia.
* * * * *
=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.
* * * * *
=Turnips.= Turnips have little value as a food. Their nutriment
consists in the sugar they contain. For those who enjoy the flavor they
are a relish, serving as an appetizer, and, like the onion, are to be
recommended as a side dish for this purpose.
* * * * *
=Parsnips.= Like carrots, parsnips are chiefly valuable for their sugar
and for the extractives which act as appetizers.
Since turnips, carrots, onions, and parsnips owe a part of their value
in nutrition to the extractives which whet the appetite for other
foods, it follows that, if one does not enjoy the flavor or the odor,
these vegetables lose in value to that individual as a food. If one
does enjoy the flavor, it adds to their food value.
* * * * *
[Sidenote: Green Vegetables]
The question may be asked with reason: “Why do we eat green
vegetables?” They contain only about four per cent nutrition, as will
be seen by the chemical analysis in the following table, and are
mostly made up of water and pulp. It will be noted from the table that
they are distinctly lacking in protein (nitrogenous matter) and in
carbohydrates; hence, they have little food value. Some of them have
strong acids, thus increasing the alkalinity of the blood.
Their merit lies in the fact that they have distinct flavors and thus
whet the appetite. Another reason why green vegetables are thoroughly
enjoyed is because they come fresh in the spring, when the appetite is
a little surfeited with the winter foods and one looks for green things.
TABLE II—GREEN VEGETABLES