Food and freedom

the importance of variety is observed, the proper balance of the needed elements will be more or less automatically supplied, and health, happiness, vi- tality, and the normal body weight for age and height result.* Where such conditions as this exist, and the food- supply is normal and adequate, there is little need to worry about the feeding problem. To insure family health, however, to prevent food waste, for purposes of economy, or in cases of special food need or any emergency calling for limited or restricted feeding, it is of very great advantage to know how to estimate the amount of nourishment required by an individual, for a day, under given conditions, and how best to satisfy that need. The present world food and feeding problem makes in- telligent, balanced, measured feeding not only a necessity, but a duty to the world, neglect of which is almost crime. Just how much total nourishment is required, just how much and what proportion of each necessary element should be represented in the day's food, depends largely on the age, sex, size of an individual, the amount and kind of work to be accomplished in a day, and sometimes climate, and individual peculi- arities. As a rule, the larger and more physically active a body the greater the food requirement. A large man or woman, doing muscular work, requires * See Kellogg and Taylor, The Food Problem, pp. 123, 124. 64 FOOD AND FREEDOM more food than a small man or woman who is not active. Men require slightly more food than women. Growth is also an important factor. A child, or growing boy or girl, requires more food, in proportion to body weight, than a fully grown person. As age increases, and body activities de- crease, less food is needed. If too little total food is supplied, or too little of any one needed kind, the body suffers from under-nourishment, body tissues waste, weight is lost, and health and vitality are affected. If too much total food is supplied, or too much of any one kind, the body suffers from over-nourishment, poisons may accumulate, weight may increase be- yond normal, and health and vitality are affected. Approximately, almost nine-tenths of the total food required by the body is used as fuel; the balance is used for body construction or repair. These two requirements, when properly satisfied by means of the necessary variety of food, carry with them the special ash constituents and regu- lating factors also required. Since the chemical composition of different foods varies greatly, the amount of total food required in a day — as served at the table — cannot very well be measured by weight or bulk. It must be esti- mated, instead, according to its nutritive value. The amounts, in weight, of single food ma- terials— such as pure protein, pure fat, pure carbohydrate — desirable for an adequate diet, under definite conditions, can, however, be esti- IMPORTANT FOOD FACTS 65 mated. For the average individual these amounts are, approximately : ^ Protein: At least 70 grams (2.5 ounces) and not over 90 to 100 grams (2.8 to 3.5 ounces) — depend- ing upon age and size. Fat: Sixty grams (2.12 ounces) is a safe standard. Carbohydrate: While the total amount of car- bohydrate (starch and sugar) depends very largely on phys- ical activity, of the total amount required, however, from I to 3 ounces is a liberal allowance for sugar. How Food Is Measured: