A. The amount of food required depends upon age, size, sex, climate, energy expenditure and condition of health. The quantity of food necessary for a child provides sufficiently for normal growth and a healthy physical condition; for an adult, the food required is adequate in maintaining normal weight under existing conditions as to work, climate, etc. The appetite cannot be followed as a safe guide — over-eating is very frequently a dangerous habit; under-eating may be accompanied by as great a risk. FOOD AND ITS USE 9 The following table shows briefly the normal food requirements : TABLE II.— DAILY FOOD REQUIREMENTS. Individual. Weight. Man 150 lbs. Woman.... 130 lbs. Activity. Moderatively active work. Sedentary work. Moderatively active work. Sedentary work. Children. . .Ages. 1 to 2 years. 2 to 5 years. 6 to 9 years. 10 to 13 years. Boys, 2300 to 3000 14 to 17 years. Boys, 2800 to 3400 (Note the requirement of growing children adults at moderatively active work). Requirements in Calories. 2500 to 3200 2200 to 2800 2200 to 2500 2000 to 2200 1000 to 1200 1200 to 1500 1400 to 2000 Girls, 1800 to 2400 Girls, 2200 to 2600 as compared with B. A diet may be considered as well-balanced when about 10 to 12 per cent, of the total energy requirement is provided by protein. The following table may serve as a help in the selection of foods: TABLE III.— DIET PLAN. Percentage of Food Requirement. General Source. 10 to 15 . . . Foods rich in sugar. 30 to 40 . . . Foods rich in starch. 10 to 15 . . . Foods rich in fat. Specific Foods. Sugar, S5n'ups, candy, jelly, pre- serves, dried fruits, sweet cakes. Cereals and cereal products (in- cluding flour mixtures), starchy vegetables, tapioca, sago. Fat meats, lard, oils, butter, cream, cheese, egg yolks (J^ fat), nuts. 25 Foods rich in protein. Milk, cheese, eggs, nuts, legumes, lean meats, fish, poultry. (Note — only one-third of the total protein of the diet should be provided by flesh food.) 10 CANADIAN COOK BOOK Mistakes are made when 1. too much sugar is used. Sugar is the purest form of carbohydrate; it is heat and energy producing, but has no value in body building, being entirely free from protein and the so-much-needed mineral salts. A large amoimt of sugar reduces the appetite for other foods and therefore interferes greatly with the possibilities of an adequate diet. 2. too much starch is used. Women, perhaps more than men, tend to choose largely from starchy foods in the form of flour mixtures of various kinds. Fine white flour, which, at the present time, forms the bulk of that used, has been lessened very considerably in its vitamin and mineral content, by its manufacture from the grain. 3. too much protein is used. Protein is the most com- plex of all the nutrients of foods, involving much more work in digestion and elimination than the fats and carbohydrates; also, because the body has no means of storing surplus protein, only that which is necessary for the daily require- ment should be used. IV. Habits in regard to Food.

AI-modernized reading of the original text

A. The amount of food required depends upon age, size, sex, climate, energy expenditure and condition of health. The quantity of food necessary for a child provides sufficiently for normal growth and a healthy physical condition; for an adult, the food required is adequate in maintaining normal weight under existing conditions as to work, climate, etc. The appetite cannot be followed as a safe guide — over-eating is very frequently a dangerous habit; under-eating may be accompanied by as great a risk. The following table shows briefly the normal food requirements : TABLE II.— DAILY FOOD REQUIREMENTS. Individual. Weight. Man 150 lbs. Woman.... 130 lbs. Activity. Moderatively active work. Sedentary work. Moderatively active work. Sedentary work. Children. . .Ages. 1 to 2 years. 2 to 5 years. 6 to 9 years. 10 to 13 years. Boys, 2300 to 3000 14 to 17 years. Boys, 2800 to 3400 (Note the requirement of growing children adults at moderatively active work). Requirements in Calories. 2500 to 3200 2200 to 2800 2200 to 2500 2000 to 2200 1000 to 1200 1200 to 1500 1400 to 2000 Girls, 1800 to 2400 Girls, 2200 to 2600 as compared with B. A diet may be considered as well-balanced when about 10 to 12 per cent, of the total energy requirement is provided by protein. The following table may serve as a help in the selection of foods: TABLE III.— DIET PLAN. Percentage of Food Requirement. General Source. 10 to 15 . . . Foods rich in sugar. 30 to 40 . . . Foods rich in starch. 10 to 15 . . . Foods rich in fat. Specific Foods. Sugar, Syrups, candy, jelly, preserves, dried fruits, sweet cakes. Cereals and cereal products (including flour mixtures), starchy vegetables, tapioca, sago. Fat meats, lard, oils, butter, cream, cheese, egg yolks (J^ fat), nuts. 25 Foods rich in protein. Milk, cheese, eggs, nuts, legumes, lean meats, fish, poultry. (Note — only one-third of the total protein of the diet should be provided by flesh food.) Mistakes are made when 1. too much sugar is used. Sugar is the purest form of carbohydrate; it is heat and energy producing, but has no value in body building, being entirely free from protein and the so-much-needed mineral salts. A large amount of sugar reduces the appetite for other foods and therefore interferes greatly with the possibilities of an adequate diet. 2. too much starch is used. Women, perhaps more than men, tend to choose largely from starchy foods in the form of flour mixtures of various kinds. Fine white flour, which, at the present time, forms the bulk of that used, has been lessened very considerably in its vitamin and mineral content, by its manufacture from the grain. 3. too much protein is used. Protein is the most complex of all the nutrients of foods, involving much more work in digestion and elimination than the fats and carbohydrates; also, because the body has no means of storing surplus protein, only that which is necessary for the daily requirement should be used. IV. Habits in regard to Food.

Canadian cook book