Although small, the proportion of protein calories
is particularly important. Too little protein is harm-
ful, and too much equally so. With too little pro-
tein, body tissues waste; with too much, poisons ac-
cumulate, and kidneys and liver are overworked.
Children, because they are growing and developing,
require slightly more protein in proportion to body
weight than grown people. More than this, however,
the ''chief concern in the diet of a growing child is
not the amount of protein, but the presence of bal.
* One gram of protein will yield 4.1 calories.
One gram of starch will yield 4.1 calories.
One gram of sugar will yield 4 calories.
One gram of fat will yield 9.3 calories.
2 One ounce of protein will yield 113 calories.
One ounce of carbohydrate will yield 113 calories.
One ounce of fat will yield 255 calories.
IMPORTANT FOOD FACTS 71
anced protein." This is one reason why the use of
milk is urged. ^
The ash constituents and accessory factors of
food, which cannot be measured in calories are as
important as its calorie value. Carbohydrate, fat,
protein, without ash constituents and accessory fac-
tors, will not feed the body. As has been said, how-
ever, if the calorie requirement is satisfied by means
of a variety of food, the necessary ash constituents
and regulating factors will also be supplied.
An apple or an egg valued at 75 calories may,
under some conditions, do the body more good than
a piece of candy or pastry containing 300 calories.
This is where instinct can play an important part
in food selection, and where judgment as well as
knowledge is needed.
The Cost of Food:
The market price of food does not indicate its
nutritive value. Many cheap foods are more nour-
ishing than many expensive foods. Foods that fur-
nish the greatest number and variety of calories, in
digestible form, or serve the body most completely
for least money, are cheap foods.
Milk, cereals, bread are normally cheap foods
because the return in nourishment — both in quan-
tity and in kind — is large for the money spent; dried
beans and lentils contain much nourishment, both
in quantity and in kind, but are not so easily di-
* See chap, iv, p. 46; also, chap, vi, p. 81.
Also, Kellogg and Taylor, The Food Problem, pp. 112-
115.
72 FOOD AND FREEDOM
gested; their digestibility must be increased by
careful cooking.
A quart of whole milk contains, approximately,
650 calories, of which some are fat, some protein,
and some carbohydrate; milk contains, as well,
valuable ash constituents and certain regulating
factors; moreover, milk requires no cooking or
other preparation, and is an easily digested food.
Thus, at 12 cents a quart, or even more, one is
buying valuable nourishment for little money.
Market prices range from one-half a cent to five
cents or over for each 100 calories of nourishment.
Examples: ^
When buying milk at 12 cents a quart, which is
650 calories, we are paying approximately 2 cents
for each 100 calories of nourishment.
When buying steak, lettuce, canned fish, we are
paying approximately 5 cents for each 100 calories
of nourishment.
Food and freedom
1918Page 31
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Although small, the proportion of protein calories
is particularly important. Too little protein is harm-
ful, and too much equally so. With too little pro-
tein, body tissues waste; with too much, poisons ac-
cumulate, and kidneys and liver are overworked.
Children, because they are growing and developing,
require slightly more protein in proportion to body
weight than grown people. More than this, however,
the ''chief concern in the diet of a growing child is
not the amount of protein, but the presence of bal.
* One gram of protein will yield 4.1 calories.
One gram of starch will yield 4.1 calories.
One gram of sugar will yield 4 calories.
One gram of fat will yield 9.3 calories.
2 One ounce of protein will yield 113 calories.
One ounce of carbohydrate will yield 113 calories.
One ounce of fat will yield 255 calories.
IMPORTANT FOOD FACTS 71
anced protein." This is one reason why the use of
milk is urged. ^
The ash constituents and accessory factors of
food, which cannot be measured in calories are as
important as its calorie value. Carbohydrate, fat,
protein, without ash constituents and accessory fac-
tors, will not feed the body. As has been said, how-
ever, if the calorie requirement is satisfied by means
of a variety of food, the necessary ash constituents
and regulating factors will also be supplied.
An apple or an egg valued at 75 calories may,
under some conditions, do the body more good than
a piece of candy or pastry containing 300 calories.
This is where instinct can play an important part
in food selection, and where judgment as well as
knowledge is needed.
The Cost of Food:
The market price of food does not indicate its
nutritive value. Many cheap foods are more nour-
ishing than many expensive foods. Foods that fur-
nish the greatest number and variety of calories, in
digestible form, or serve the body most completely
for least money, are cheap foods.
Milk, cereals, bread are normally cheap foods
because the return in nourishment — both in quan-
tity and in kind — is large for the money spent; dried
beans and lentils contain much nourishment, both
in quantity and in kind, but are not so easily di-
* See chap, iv, p. 46; also, chap, vi, p. 81.
Also, Kellogg and Taylor, The Food Problem, pp. 112-
115.
72 FOOD AND FREEDOM
gested; their digestibility must be increased by
careful cooking.
A quart of whole milk contains, approximately,
650 calories, of which some are fat, some protein,
and some carbohydrate; milk contains, as well,
valuable ash constituents and certain regulating
factors; moreover, milk requires no cooking or
other preparation, and is an easily digested food.
Thus, at 12 cents a quart, or even more, one is
buying valuable nourishment for little money.
Market prices range from one-half a cent to five
cents or over for each 100 calories of nourishment.
Examples: ^
When buying milk at 12 cents a quart, which is
650 calories, we are paying approximately 2 cents
for each 100 calories of nourishment.
When buying steak, lettuce, canned fish, we are
paying approximately 5 cents for each 100 calories
of nourishment.