WHAT TO EAT 147 



food material which we use contains more nutrients than others. 

 We also know that they contain varying proportions of proteins, 

 fats, and carbohydrates. Mr. Frank A. Rexford of Brooklyn 

 has prepared a convenient table (see page 149) which shows 

 the composition of an ordinary helping of various food articles, 

 giving (i) the usual quantity, (2) the amount of protein, fat, 

 and carbohydrate that such a helping contains, and (3) the 

 amount of energy it yields. 



126. Balanced diet. The practical thing about diet is that the 

 food taken shall be ( i ) sufficient in amount to yield the needed 

 energy; (2) suitable in composition to yield about three ounces 

 of protein per day; (3) of a composition containing the needed 

 vitamins and minerals; (4) palatable for the person who is to 

 eat it ; (5) adapted to the digestion of the individual. 



Each of us must find out for himself what foods will suit our 

 taste and the digestion. A good rule is to learn to eat all kinds 

 of food, so as to be able to meet all circumstances. Now fuel 

 value, the proportion of protein, and the various kinds of vita- 

 mins and minerals depend upon the composition of what we eat. 

 From the table on page 149 we see that broiled chicken contains 

 about three quarters of an ounce of protein to an ordinary help- 

 ing of about three and a half ounces. Four such portions a day 

 would supply enough proteins, but less than 500 calories of fuel 

 value ; and enough chicken to supply the necessary fuel would 

 furnish a large excess of proteins. On the other hand, if you 

 tried to live on fruit, you would have to eat the equivalent of 

 from thirty-five to fifty pounds of apples to supply the necessary 

 protein, although nine or ten pounds would supply the necessary 

 fuel, in the form of sugars. 



Most of the animal foods have an excess of proteins, whereas 

 most of the foods of vegetable origin have a relative shortage of 

 proteins. In order to get a satisfactory diet that meets all the 

 conditions, it is most convenient to mix our rations. By using 

 food of various kinds we can get a balance combined with bulk 

 and taste. For children under one year of age, milk alone can 

 be made to serve. 



