136 A STUDY OF FOODS AND DIETARIES 



(3) Chew your food thoroughly before swallowing it. 



(4) Do not take an excessive amount of any one food to the 

 exclusion of others. Learn to eat a balanced diet. 



(5) Learn to like foods containing vitamins. 



(6) Avoid too great a proportion of highly flavored or spiced 

 foods. 



(7) Avoid greasy or fried food. 



(8) Avoid foods that you know do not agree with you. 



(9) Avoid mixtures that disagree with your digestion. 



(10) Do not eat when tired. Rest a few minutes before begin- 

 ning your meal. 



(11) Drink plenty of water, at least six glasses a day, preferably 

 between meals. 



Summary. — The following table, modified from Atwater's 

 Principles of Nutrition and Nutritive Value of Food, sums up the 

 uses of the nutrients. 



All serve as fuel 

 and yield energy in 

 form of heat and 

 muscular strength. 



Protein Forms tissue (mus- 



White of eggs (albumen), cles, tendon, and 

 curd of milk (casein), lean probably fat). 

 meat, gluten of wheat, etc. 



Fats Form fatty tissue. 



Fat of meat, butter, olive oil, 

 oils of corn and wheat, etc. 



Carbohydrates Transformed into fat 



Sugar, starch, etc. 

 Vitamins Regulative substances which prevent cer- 

 tain deficiency diseases, as scurvy, beri- 

 beri, rickets, xerophathalmia. 

 Mineral matters (ash) .... Aid in forming bone, assist in digestion, aid 

 Phosphates of lime, potash, in absorption, and in other ways help the 

 soda, etc. organs to do their work. 



Water is used as a vehicle to carry nutrients, and enters into the composition 

 of living matter. 



A dietary has a distinct relation to 



(a) the kind of work a person does ; 



(6) the place where he lives ; 



(c) the sex of the individual ; 



{d) the age of the individual ; 



(e) the digestibility of food ; * 



(/) the cost of food ; 



((/) the relation of appetite to food. 



