ottgottfe&gottfofgattgofgattgafg^ * UNIVERSAL FOOD GUIDE AND Science of Eating for Health LVt/j This Book Contains More Demonstrable and Prac- tical Food Information Than Can Be Found Between the Covers of any Other Vol- ume Regardless of Size or Price The Charts Herein Given Are Selected From the Greatest Living Authorities on the Subject of Food. This is the Most Valuable Collection of Food Charts that has Ever Been Com- piled Into One Volume PRICE fl.OO COPYRIGHTED 1917 BY DR. W. J. REYNOLDS 27th and Prescott Streets PORTLAND, OREGON 1 PARAGON PRINTING CO.. 511 UNION AVENUE. N., PORTLAND. OREGON JUL 30 191 CIA47.2351 „H INTRODUCTION NEVER before in the history of the world has the problem of food preservation been such an all important matter and subject of decision as today. Al- though this is true, this nation and the greater part of the world is now at war, therefore we must learn to conserve food. So important is this subject that if by any way at all we should have a shortage of food in fact, it might bring about the defeat of this great country in this war, and with us the defeat of all our allies with whom we are now fighting for the freedom of the world. If you are too young, too old, or perhaps physically unfit for military service, there is still a duty for you to perform — you can assist materially in the conser- vation of our food supply. As the slogan for our recent Red Cross drive was, "If you cannot fight you can give," so the slogan for all time during the war should be, ":F YOU CANNOT FIGHT YOU CAN SAVE IN FOOD AND MONEY." We have shown our loyalty to the cause by our over subscription of our allotted amount to the Red Cross, so why should we not also show our future loyalty by concerted and united effort in conservation of food and food supplies. This duty to our country is of such vital importance that I have been moved to gather together available information as to this great problem in the way of facts, statistics and drawn from my own knowledge, which same I have had printed herein. Although you may have given your last dollar to the cause, or toward helping to care for our wounded soldiers, and supposing you are not able physically or otherwise to go to the front and take active part on the battlefield, there still re- mains a work for you to do: you may help in the conservation of food campaign. I especially invite the enlistment of women, our greatest workers, in this campaign; the solving of the problem lies within the hands of our women. You women — mother, sister, wife, daughter or sweetheart — may by conserving the food in your hands and larders, assist to the greatest extent your husband, brother or sweetheart at the front. We do not know for how long a time our boys shall have to stay at the front fighting the great enemy, but while there they must have fcod and clothing as wtll as guns and amunition, and it is up to you to see that there is no real shortage of food. Owing to the present crop outlook and to the ever increasing waste of food in our homes, it becomes necessary that some active steps be taken at once toward an endeavor at stepping the waste. With this idea in mind and with my anxiety as to the health cf this great people at heart, I have arranged in the following pages numerous chaits showing composition of foods, proper combination of food products, amounts of foods necessary to sustain life, together with a number of different menus. From experience I have learned that few people know the true food values of food products, so for that reason I have compiled the different economy menus showing the exact amount of food necessary to sustain life, to- gether with the different elements contained in the products used or suggested. In preparing this pamphlet I have embraced what I considered the very best authorities available on the food question, freely drawing on such authors as Eugene Christian, food specialist of New York City; Otto Carque of Los Angeles, Cal., and Dr. H. A. Stockdale of the City of Portland, Oregon, to whom at this time I give full credit for the matters taken from their respective works, and I am sure that this pamphlet will be invaluable to the thinking people of our nation. Not only will this pamphlet serve as a guide and text book in the conservation of food, but in my mind it will be instrumental in bringing a better and higher standard of health, peace and happiness to all mankind. DR. W. J. REYNOLDS, 27th and Prescott Streets, Portland, Ore. CHEMISTRY AND PHYSIOLOGY OF NUTRITION A GUIDE TO HEALTH, WEALTH AND FREEDOM Nearly all our definite knowledge of the chemical composition of food mate- rials and their nutritive value has been achieved within recent time. Fifty years ago nobody knew what our bodies and our foods were composed of and how the different nutritive ingredients of food served their purposes in nutrition, and even today the majority of people understand but vsry little about what their food con- tains, how it nourishes them, whether they are economical or wasteful in buying or preparing it for use, or whether or not the food is rightly fitted to the de- mands of the body. Modern physiology U aches us that we need food to build and repair the vari- ous tissues of the body and to supply it with heat and energy. Every motion, every exertion of the muscles, the beating of the heart, the circulation of the blood, the respiration of the lungs, every thought of our brain, every impression that our senses receive, is attended with a waste of some portion of the tissues, and this loss must be replaced by a proper supply of food containing the corres- ponding elements. Chemistry shows that our body is made up by from fifteen to twenty elements, the most abundant of which are oxygen, hydrogen, carbon, nitrogen, calcium, po- tassium, sodium, iron, phosphorus, sulphur, etc. ; water, protein, fats, carbohy- drates and mineral salts are the principal combinations into which these elements are formed. Water, composed of hydrogen and oxygen, forms over 60 per cent of the weight of the body of the average man and is a component part of all tissues, be- ing therefore an important constituent of our food. Protein, composed of nitrogen, hydrogen, carbon, sulphur and phosphorus, forms about 18 per cent of the weight of our body. Protein compounds which principally repair the wear and tear of the tissues, are chiefly found in nuts, also as albumen in the white of eggs, as casein in milk, as gluten in wheat and as legumin in pulses. Fats, composed of hydrogen, oxygen and carbon, form about 15 per cent of the body of a healthy man. They serve to maintain bodily heat and to create muscular energy and are also stored up in the body as a reserve fund to preserve the tissues in case of emergency. Fats are contained as high as to 60 per cent in nuts which contain it also in the purest form. Carbohydrates contains the same chemical elements as the fats, only in a less concentrated form. They exist abundantly in nearly all plantfocds, especially in the starch of cereals and in the sugar of sweet fruits. Carbohydrates are not di- rectly required, like protein, to build up or repair the cells of the body, but they are readily oxydized into carbonic acid and water, carrying on the process of com- bustion in the tissues, and are therefore of great value as fuel material to keep up the temperature of the body and muscular activity. The body of the vertebrate animals is composed of fifteen elements, viz : Oxygen, hydrogen, nytrogen, carbon, calcium, phosphorus, chlorine, sulphur, po- tassium, sodium, magnesium, iron, silicon, fluorine, and manganese, all of which are important in the growth and perpetuation of animal life and in the perform- ance of the various physiological functions of the organism. The twelve mineral elements, however, are not equally distributed all over the animal body, but we find that the skeleton chiefly contains calcium, that in the muscular tissues which are consumed as "meat" only potassium and phosphorus are predominant, while the mineral matter of the blood is composed principally of sodium and chlorine (from 60 to 90 per cent.) Iron is found in the haemoglobin of the red blood cor- puscles; on account of its great affinity to oxygen it readily takes up the latter in the lungs and forwards it to the arteries and capillaries to all parts of the body; it is therefore of great value in keeping up the oxydizing processes in the tissues, and consequently in the creation of animal heat and magnetism. A deficiency of iron in the blood causes chlorosis, dyscrasia and other abnormal conditions. Sodi- um, on the other hand, combines with the carbonic acid which is constantly cre- ated by the oxydizing processes in the tissues and discharges it again through the lungs. Sodium and chlorine in the combination of sodium-chloride are necessary for the formation of the saliva, gastric and pancreatic juices; sodium is also found in the bile. The lack of this mineral in our food, and consequently in our blood, increases the acidity of the latter and gives rise to digestive troubles, eventually leading to chronic dyspepsia, diabetes, rheumatism, gout, etc. The sodium in the blood further serves for making the calcium oxide contained in our food more sol- uble and keeping it in a liquid state for perfect assimilation. The latter element in connection with some phosphorus, magnesium and silicon is building up our bones and teeth. Sulphur and silicon are necessary for an abundant growth of hair. Fluorine is found in the enamel of the teeth. Calcium, of which meat is almost entirely deficient, makes up nearly 50 per cent of the mineral matter of our body. The lack of this element in our food is the cause of defective development of the skeleton and diseases of the bones (rickets, curvature of the spine, osteomalacia, premature decay of the teeth, etc.) Silica, as a good insulator, has also the property to keep the heat and elec- tricity of our body together; it has, like all alkaline minerals, a strong antiseptic puwer, protecting our body against epidemic diseases. Chlorine gives likewise firmity to the tissues and makes the fibres of the nerves running through the walls of the bloodvessels good conductors for the electric current which is constantly generated by the circulating, magnetic blood. To enjoy perfect health and immunity against disease, our blood must there- fore contain all these elements in their wonderful combinations; because it is the blood which carries them to the different parts of the body, nourishing and cleans- ing the tissues, creating animal heat, magnetism and electricity, which depend chiefly on the presence of chlorine, todium and iron in the blood ! It is impossible within this limited space to go into further detail in regard to the varied relations of the twelve mineral elements of our body, but enough has been said to direct henceforth the studies of the chemists, physiologists, and above all, the physicians, to th!s highly important subject. Fruits, nuts, vegetables and cereals, if taken judiciously, make better and purer blood and consequently give more vitality than foodstuffs which are more or less stimulants; meat weakens our digestive power, because it does not supply the elements necessary for the renewal of the digestive juices; it further fails, on ac- count of lack of cellulose, to exert that mechanical influence upon the walls of the intestines which is necessary for the peristaltic movement of the bowels. Dys- pepsia, constipation, appendicitis are common among meat-eating nations. Nature has furnished us with teeth and salivary glands for the purpose of mastication and salivation and we have to devote a certain amount of time each day to the proper feeding of our body or suffer the consequences sooner or later. Why is it that the average duration of life of "civilized" man is hardly more than 33 years instead of a century? Why is it that we have in this country an army of over 100,000 physicians who can hardly raise the standard of health? Most assur- edly because of the majority of people are still deplorably ignorant in regard to the mechanism of the body and especially to the laws of nutrition. Waste matter is continually discharged through the lungs, kidneys, skin and intestines, fresh material is brought in, and in the course of several years our body is entirely renewed. The blood must convey all the necessary elements of nutrition to repair the daily wear and tear of our system . The blood in turn is made from our food and drink and it is therefore by no means a matter of indif- ference what we eat. In the meantime the majority of physicians are still hunting after germs and bacilli, confounding effect with cause, utterly ignorant of the most important chemical and physiological facts. What we need is not vaccine, tuberculin, anti- toxin, poisonous drugs, stimulants and narcotics, but natural and wholesome food, pure water, fresh air and sunshine, which alone can give us health, strength, vi- tality and supreme power of resistance ! The diet question deserves altogether far more attention by the average man than it receives now. Instructions in these matters should form one of the most important parts of every common school education, as we can hardly expect that people who know little or nothing about the mechanism of their bodies will be able to maintain physical and mental vigor in themselves and their offspring. All progressive physicians admit that a large number of diseases is due to the excessive amount of protein we take in our nourishment. On the other hand, an inadequate supply of mineral elements as has already been pointed out is equally detrimental, especially during the time of growth of the organism. Not enough can be warned of the prevalent use of whita flour, refined sugar and candy which contain little or no organic salts. In reading the chemical analysis of food materials we must bear in mind also, that we cannot always determine the food value of an article by the percentage of its constituents or its price alone, for all food which promotes health and vitality has in itself an element of economy of the highest value. Our body is sometimes Lkened to a steam engine, but food has more to do than to build and repair organs and supply them with energy. We have a brain and a nervous system, we have sensibilities and higher intelectual faculties, which are all more or less influenced by the quality of our nourishment. Calcium, phosphorus, sulphur and iron are used in the formation of the essen- tial structures of the body. Without a constant renewal of the elements of iron and sodium, the blood cannot take up sufficient oxygen and the products of com- bustion (carbon dioxide, uric acid, etc.,) cannot be neutralized and eliminated. As proteid substances are used up in the life processes of the cells of the body, the phosphorus and sulphur contained therein give rise to the formation of sul- phuric and phosphoric acids. These and certain other acids must be neutralized in order to preserve the alkalinity of the blood and tissues. The normal alkalinity of the blood rests chiefly on the sodium ions and is essential to the physiological oxidation of the nutritive cell contents of the tissues. This alkalinity is increased by fruit and green leaf vegetables and lessened by meats, broths and cereals. If there is a deficiency of alkaline salts in the food, ammonia, for a time, will be split off from the proteids of the body, but entire absence of alkaline salts from the food for even a brief period will cause death from autointoxication. The alkaline salts of fruits and vegetables act as natural laxatives by promot- ing the action of the secreting glands; they also assist in the preservation of nor- mal physical conditions within the cells. The chlorides furnish the chlorine of the hydrochloric acid in the gastric juice, pepsin being inactive except in the presence of hydrochloric acid. In the small intestine the alkaline salts assist in the diges- tion of fats. To enjoy permanent health and immunity from disease, our blood must con- tain all the necessary elements in the right proportions and combinations, because it is the blood which carries them to the different parts of the body, nourishing and cleansing the tissues, creating animal heat, magnetism and electricity. As long as the importance of the organic salts in our system is not recognized and understood, so long must there exist a deplorable guesswork, both in regard to diagnosis and the treatment of disease. Professor W. 0. At water, who made a number of investigations in regard to the purchase and preparation of nourishment, interpreting the observations of practical life in different parts of the country, says that a fourfold mistake in food economy is very commonly made. First, the costlier foods are used when the less expensive are just as nutrious and can be made nearly or quite as palatable. Second, the diet is apt to be one-sided, in that foods are used which furnish rel - atively too much of the nitrogenous materials and too little of the fuel-ingredients. Third, excessive quantities of food are used; part of the excess is eaten and always to the detriment of health; part is thrown away in the table and kitchen waste. Fourth, we are guilty of serious errors in our cooking. We waste a great deal of fuel in the preparation of our food, and even then a great deal of food is badly cooked: Few people, indeed, seem to realize what an immense quantity of the very best food material is lost in the artificial preparation of our nourishment and if we would gather statistics in this respect, the figures would be astonishing. In spite of the wonderful progress of science during the last century the average house- wife seems still to live in complete darkness in regard to the most important fac- tors on which health and happiness in life depend. A great field for useful reform opens here and the large number of mission- aries who go to foreign lands.every year, would find a splendid opportunity to show their usefulness right at home, by teaching the people the simple laws of nature and hygiene. As a result of thorough mastication, not only a smaller quantity of food is re- quired, but it is also unquestionable that there is a still greater saving in the economy of vital energy. It certainly takes strength and vigor to digest the un- necessary food stuffs. When they are not digested, they ferment and decompose and cause all forms of physical disturbances, including neuralgia, rheumatism, lassitude, obesity, dropsy, kidney and bladder troubles; in fact, there is hardly a disease which is not aggravated or induced by an over-consumption of food im- perfectly digested. The housewife often prides herself in the preparation of sumptuous dinners, but she forgets that in most instances the sun has already done all the necessary cooking and thit she can hardly improve on the natural qualities and flavors of the food. On the other hand, the display of a great variety of dishes at one meal and the extensive use of condiments always lead to over-eating. If the world's most successful athletes find that a high degree of physical health is best attained by eating little or no meat, and such tremendous mental and physical workers as Thomas Edison and Nicholas Tesla do not find meat a nec- essary article of diet, then we need not fear to experiment a little in the same direction. People living on a cooked diet must therefore have, as they say, at least three square meals a day and yet the majority of them are dyspeptic and half-starved, otherwise the many manufacturers of "dyspepsia tablets and pills" could not spend millions of dollars for advertisements every year, in order to unload their nostrums upon an ignorant public who are still foolish enough to believejthat health can be bought in the drug store. During the past century steam and electricity have greatly revolutionized hu- man society and wonderful industrial achievements have been made, yet it ap- pears to the close observer that our progress has been one-sided in many respects and that throughout the civilized world millions still suffer from want of shelter and food. The great investigators and inventors were certainly striving for the emancipation of mankind but their hopes have not yet been realized. The devel- opment of industry has drawn many people from the country to the cities, and ag- riculture and horticulture have been neglected, much to the detriment of man's welfare. Today, hundreds of thousands of human beings are huddled together like cat- tle in sweat-shops and factories, producing luxuries for foreign lands while they themselves and their families are often deprived of the very necessities of life- Go to the industrial and mining districts of every country, watch how the con- sumptive, half-starved men and women and children are staggering to and from their places of toil. Agriculture and horticulture are at their infancy and the peasant is generally pictured as "the man with the hoe," or bending over the plow, working from morn till night, and reaping as a reward a rude bed, dry bread, and a dreary life ofdrudgeryar.dt.il. But in the future we will find the cultivator of the soil standing erect, enjoying ample leisure, and producing by a few hour's work each day sufficient food to nourish, not only his own family, but a hundred men more. The agriculturist of the future will be able to make his own soil, defy seasons and climates, warm both air and earth by giving to the culture of the field no more time than what each can do with pleasure and ease. While it is true that in some of the leading countries, like England and North America, an excess of meat is eaten, the injurious influence of such a diet is al- ready felt, and there is a striking evidence that the people of the larger towns at any rate are physically deteriorating. During the recent war with the Boers it occurred that of 11, COO men who volunteered at Manchester for service in South Africa, only 3000 were accepted as physically fit, and of these only 1200 came up to the standard of what a soldier ought to be; and Colonel Borrett, the Inspector- General of Recruiting, in his recently published record, intimates that of 7f>,0C0 men medically examined, as many as 22,283, or 23.04 per cent, were rejected for various ailments or want of physical development, adding that among the class of men from which recruits are drawn deterioration of tha teeth appears to be rapidly increasing. As of course only men with what is regarded as a reasonable prospect of acceptance present themselves at recruiting stations, there must be among the masses, behind the diamal squad of the rejected, huge battalions of patently disqualified men— mentally detective, deformed, crippled, scrofulous, purblind, narrow-chested — to whom no thought of soldiership ever oc ars. The sum total of our physical shortcomings must be a figure that would be woeful to contemplate. Every child has a divine right to the best possible birth its parents can give it, and this fact should be more widely recognized, especially among the more in- telligent and progressive people. The formation of the character of the child must begin wilh the self-reformation of all who want to perpetuate their own life in that of their offspring. In her noble struggle for independence woman now look for suffrage, but she will find that she is chasing after a phantom and she can never gain exemption from drudgery, as little as man, by the ballot alone, If she would devote the same time that she now spends for the follies of fashion, reading shppery novels, gossipping or doing unnecessary kitchen work, to study and practice of the laws of of nature and health, she would soon be able to free herself from the many tribu- lations which fill her life with suffering and sorrow. To be sure, many are forced by lack of opportunity into a miserable struggle for existence; but it is more the undervaluation of his own powers, the failure to recognize and develop the divine spark which nature has implanted in every hu- man being that keeps man from rising to the higher realms of life. For thous- a ands of years he has been trampled and humiliated, because he has looked up to a "great unknown power" which would deliver him from all evil; he has sought his God everywhere but in himself. Every man is a part of the Supreme Intelli- gence which pervades the universe, and by constantly and perseveringly develop- ing his mental and physical faculties he will at last come to the realization of his own almost unlimited powers and possibilities. In the present enervating struggle for existence man should be first of all taught how to take proper care of himself, how to fully develop body and mind and to live a full and useful life, useful to himself and to others. The study of anatomy, physiology and hygiene should form an important part of every common school education, as we can hardly expect that people who know little or nothing about the mechanism of their bodies will be able to maintain physical and mental vigor in themselves and their offspring. Unfortunately, much that is called education at present simply unfits man to successfully fight the battle of life. Thousands are wasting time with the study of things which will be of little or no value to them or others. The great need of the present time is, above all, a better standard of health and morals. Nature has intended that man should live at least one hundred years; he should increase his physical and mental powers until he is fifty years of age, and retain them at least for another scoie of years. Yet comparatively few in- stances are on record of vigorous men at seventy. But when man comes to live hygeienically he will enjoy ninety and a hundred years of vigorous adult life, or more than threefold than now. With the increasing knowledge of our actual position in nature, we may hope- fully look forward to the time when an age of temperance, an age of sanitary re- form, an age of plain living and high thinking shall have man so regenerated that he will walk the earth a century or more, carrying out the great law of evolution which culminates in the physical and mental perfection of the human race. Carque, Author and Food Expert, of Los Angeles, California. -Otto Figs Compared with Cereals and Milk Black Figs Black Figs Whole Wheat Human Milk Fresh Dried Bread Water 87.75 79.00 20.00 38.40 Protein . 1.00 1.50 5.50 9.70 Fat 3.95 0.20 1.00 0.90 Starch . 53.20 Sugar 6.25 18.70 63.00 Cellulose _ . . 7.30 1.60 Organic Salts _ _ 0.45 0.60 3.00 1.50 Organic Salts in 1000 Parts of Water-Free Substance Human Milk Black Figs Whole Wheat White Flour Potassium.. _. . Sodium . . Calcium,. ._ Magnesium .. Iron __ Phosphorus _- . - -- -- Sulphur __ -- - -- -- 11.73 3.16 5.80 0.75 0.07 7.84 0.33 0.07 6.38 10.50 9.60 3.50 3.40 0.60 6.30 2.70 2.40 1.00 7.20 0.50 0.75 2.80 0.30 10.00 0.09 0.46 0.07 1.82 0.08 0.43 0.44 0.03 2.80 Silicon -- -- -- - Total .... 34.70 40.00 23.10 5 70 MINERAL MATTER IN 1000 PARTS OF WATER-FREE FOOD PRODUCTS. Human milk Cow's milk Meat (average) Eggs... Seafish Cottage Cheese Apples Strawberries Gooseberries Prunes Peaches Cherries Grapes Figs Olives Apricots Pears Watermelons Bananas Oranges Spinach Onions Carrots Asparagus Radishes Cauliflower Cucumbers Lettuce Potatoes Cabbage Tomatoes Red Beets Celery Walnuts Almonds Cocoanuts Lentils Peas Beans Peanuts Whole Wheat White Flour Rye Barley Oats. Corn Whole Rice Rice, polished O c6 s .2 '3 ^-* g^ B #o .2<^ 2$ -£j(N T3j5 ©« oZ ^o 0L,=- w — Ow 34.70 55.50 40.00 41.80 84.20 64.30 11.73 13.70 16.52 6.27 18.35 8.50 33.00 65.00 29.00! 11 37.75 18. 17.60 34.60 25.20 41.00 33.40 33.60 25.60 40.00 32.40 38.15 191.00 48.40 69.00 86.40 110.40 91.20 100.00 180.70 44.20 123.00 176.00 41.65 180.00 17.40 21.00 18.70 21.71 12.10 25.46 20.74 35.33 40.46 41.20 67.94 26.56 45.33 11 82.50 32 8.45 21 48.60 65 3.16 5.34 1.44 9.56 5 80 12.24 1.12 4.56 12.55 12.80 0.90 22.50 8.61 18.53 2.87 3.41 1.50 0.76 0.35 10.77 2.52 3.76 2.17 3.75 0.80 0.95 2.20 2.31 8.21 34.70 12.08 30.0b lb. 06 38.20 15.85 24.30; 9.27 23.10 5.70 21.30 31.30 34.50 18.50 16.00 4.00 7.20 1.82 6.84 5.10 6.18 5.50 3.60 0.87 0.17 0.38 1.57 4.62 0.30 0.42 0.21 0.50 0.08 0.31 1 28 0.59 0.02 0.67 0.22 1.35 9.23 3.54 4.34 1.41 2.60 2.72 7.75 2.49 1.08 2.05 4.00 0.25 8.65 0.97 3.04 8.60 2.18 1.45 1.91 0.95 0.75 0.43 0.61 0.02 1.24 0.04 0.59 0.13 cO fac U IS 0.75 1.69 1.28 0.46 3.28 1.50 2.89 L70 1.36 0.92 1.90 1.06 3.78 0.06 2.89 1.52 2.10 0.32 2.03 12.22 2.55 3.04 3.72 3.42 3.37 4.15 11.20 2.18 4.90 13.55 0.10 6.75 2.88 3.95 1.76 0.87 2.42 2.73 2.29 2.80 0.44 0.45 00 a u o M .C-— - O ».}£ OJ oqO 0J O c^j fe v — ' -S-o 0.07 7.84 0.30 15.79 0.28 17.00 0.17 15.72 32.13 0.50 24.35 0.46 4.52 3.73 7.97 1.32 5.71 0.94 6.03 0.18 2.67 0.69 5.54 0.45 3.93 0.60 0.53 0.31 0.46 0.46 4.52 0.25 3.90 1.75 5.60 0.10 2.03 0.39 4.70 6.40 19.58 2.20 7.25 0.70 8.83 2.94 16.07 3.09 12.03 0.91 18.42 1.40 20.20 9.40 16.62 0.48 7.47 0.86 11.07 1.00 10.75 1.00 2.55 1.60 14.50 0.61 10.10 0.23 10.10 --- 2.18 0.69 12.60 0.24 10.87 0.19 14.86 0.27 10.60 0.30 10.90 0.03 2.80 0.25 10.16 0.53 10.27 0.41 8.83 0.15 8.44 0.22 8.60 0.05 2.15 0.33 0.17 0.64 0.13 b'io 2.01 2.05 1.71 1.21 1.00 1.76 1.41 2.77 0.36 2.01 1.45 2.10 0.21 2.00 13.18 2.65 4.45 5.36 7.18 11.86 6.90 6.87 2.89 17.10 5.00 0.50 6.50 0.22 0.96 0.95 1.03 1.30 0.45 0.09 0~28 0.93 0.62 0.15 0.08 0.03 1 2 0.07 0.02 0.44 0.13 1.42 7.82 0.75 1.19 0.26 3.11 0.70 2.43 0.22 1.42 0.38 7.60 0~25 8.60 8.10 1.66 9.50 1.00 3.37 8.00 14.64 0.88 1.10 7.75 2.00 4.30 0.12 0.04 0.09 0.27 0.25 0.05 0.46 0> 3§ 0) o o o 0H O 01 W ® 05 1 2 3 Sugar __ . Potatoes __ __ Dates 1800 400 1450 1475 1200 1600 1600 300 200 325 160 160 220 1350 9 4 20 20 10 15 15 5 4 5 ii 21 6 20 H 3 H fl 3 3 5 6 4 5 7 5 75 13.8 18.8 19 13 16.5 49 78.9 87 9.05 91 63.3 28 2.5 1.9 4.3 1.8 2.3 2.8 .8 1.4 3.3 3.4 .3 .3 1.6 1. 2.5 .3 3 5.4 .4 .3 4 .3 .5 .3 2.2 100 21 70.6 74.2 62.2 68.5 72.9 14.3 8.9 5 5 4-8 10-8 6. 6 1. 1.2 2.4 2. 3.1 2.4 .6 .5 .7 .7 .7 .3 2 100 25.5 76.2 78.8 66 73.8 81.1 15.5 11 13 9.5 9. 11.5 69.8 10 4 Figs . 5 6 7 8 Prunes _ Raisins, ._ _ Pears, dried __ . Bananas _. _ ..___. 15 10 35 9 Onions 10 10 11 Milk Skimmed Milk _ 12 13 14 Buttermilk Apples, fresh __ . Apples, dried 25 RICH IN FAT Butter Olive Oil Cream English Walnuts Bacon Suet Lard 3600 45 4 11 1 85 .3 89 4000 60 5 910 20 6? 74 25 18.5 4.5 .5 2.6 1400 25 5 1. 7. 26.6 6.8 .6 41 2700 35 4 18.4 9.5 59.4 4.5 63.4 3540 15 li 13.7 4.7 81.8 .3 86.5 4220 28 2 100 100 58 8.7 RICH IN PROTEIN Rolled Oats Corn Meal Whole Wheat Bread Peas Beans Macaroni Roast Beef Cream Cheese Cottage Cheese Peanuts Peanut Butter Eggs Chicken Oysters Boiled Ham 1800 1600 1600 1200 1600 1600 1600 1600 2000 500 2000 2800 800 300 330 1320 RICH IN MINERAL OR ASH Tomatoes Lettuce Spinach Strawberries Cucumbers.. Carrots Celery Turnips Green Peas._ Bananas 100 90 110 180 80 210 85 185 465 460 6 8 8 10 15 15 10 20 30 15 10 18 40 25 60 45 15 10 5 20 10 5 10 5 20 15 1 7.7 16.7 7.3 66.2 2.1 92.3 li 12.6 9.2 2 75.4 1 87.4 li 21 3 11.4 13.8 2 72 1 88.6 9.5 24.6 1 62 3 90.5 3 12.6 22.5 1.8 59.6 3.5 87.4 2 10 13 1 74 1.3 90 4 44 23.6 27.7 1.5 64.5 4h 34 26 33.7 2.4 3.8 66 9 72 21 1 4.3 1.8 28 H 7 19.5 2.9 18.5 15 68 2 21 29.3 46.5 17.1 4.1 94 15 65 11.7 10.7 .7 23 25 43.7 12.8 1.4 .7 15 45 83.4 8.8 2.4 3.9 1.5 14.6 10 51.3 20.2 22.4 6.1 42.6 45 94.3 .9 .4 3.9 .5 5.2 35 94.7 1.2 .3 2.9 .9 4.4 15 92.3 2.1 .3 3.2 2.1 5.6 35 90.4 1 .6 7.4 .6 9 30 95.4 .8 .2 3.1 .5 4.1 7 88.2 1.1 .4 9.3 1 10.8 35 94.5 1.1 .1 3.3 1 4.5 8 89.6 1.3 .2 8.1 .8 12 74.6 7 .5 16.9 1 10 75.3 1.3 .6 22 .8 2.5 11.2 41.6 ECONOMY MENUES These Menues are scientifically compiled embracing the right proportions and constituents. The daily requirement is about 3£ oz. Protein, 3 oz. of Fat and about 13 oz. Carbo-Hydrates. Each Menu contains the necessary vegetables from which the Mineral Salts is obtained. We advise them taken in two meals. Menu No. 1 contains 3415 Calories, costing 34c. and is compiled for the man doing the most strenuous kind cf work. QUANTITY KIND OF FOOD 4 Ounces 4 " 2 " 6 " 1 1 1 1 1 " 1 Glass 3 Ounces Pound Head Ounce Oatmeal _. Cream Eggs Whole Wheat Bread Butter Potatoe s Lettuce Sugar Cheese Milk Carrots 01 ^ a) a 2? o fe offi O s „UNCE OUNCE OUNCE CENTS Totals 13i li 5 6 4 3 4 5 i 2 2 1 450 225 140 450 225 400 90 110 125 160 40 34 2415 Contains 2400 calories at a cost of 32 cents. averH e working man. This menu is suitable for the ., Ua Whole Wheat . A 2i 2 300 3 " 1 i 5 225 4 " i 2b. 2 225 1 " Butter . _ 1 3 225 2 " 2 1 200 2 " 2 1 210 1 Pound Potatoes. - 3 4 400 3 Ounces Beef 2 1 4 300 1 I ound 5 110 4 Ounces Turnips.. - 2 45 1 Cup Coffee 1 1 Glass Milk i i 2 160 Totals .... H 3 13 32 2400 Contains 2545 calories at a cost of 29 cents, an average working man's allowance. Cream of Wheat _. .- | 2£ 3 300 1 1 h 105 4 " 1 3 2 300 2 " Butter 2 5 440 O It £ 2 H 200 I pH Cheese _ -_ I h 2 125 1 Pound 4 3 4 400 1 Bunch 3 20 2 Ounces 2 30 2 " Suet 2 2 440 2 " 1 25 2 " i H li 150 1 Cup 1 Totals .... 3 4i 13 29 2545 [Compiled by Dr. W. J. Reynolds. 27th and Prescott Streets. Portland, Oregon.] 1* This will give you a fair idea of how the average person, who knows nothing of food values, selects his food, 2775 calories at a cost of 70 £ cents. Compare this with your Economy Food Menus. If your system requires certain elements, consult your Chart. 09 c s -t-> ■a QUANTITY KIND OF FOOD '53 5* +i •°'S *-> o o *-■ §. 03 i^ 08 ed >> O Ed Oh fc CjK O O OUNCE OUNCE OUNCE CENTS 3 Ounces Grape Nuts 1 2 4 300 4 " Cream . 1 * 5 225 3 " Eggs 3 8 6 140 4 " Bread 1 3 3 300 3 " Strawberries.. } 4 35 2 " Butter .... 2 6 450 3 " Macaroni. 1 2 2 300 1 Cheese. * 1 125 2 Green Peas 1 1 2 2 5 5 1 60 1 Pint Milk 320 2 Ounces Sugar 225 4 " Oysters _ 4 15 80 3 " Celery . 3 20 2 " Cottage Cheese . * 2 60 4 " Chicken .. . f 6 75 1 Cup Coffee 1 2 Ounces Bananas 1 2J 60 Totals .... 6 4J 12 70£ 2775 This Menu contains 3290 calories at a cost of 36 cents. The per- son leading a sedentary life or doing very light work, 2000 calories is about the right amount of food, so you will be able to sufficiently judge your requirements from these menus. Chew your food to a liquid. 2 Ounces Rolled Oats 1 1 5 225 1 Pint Milk 160 2 Ounces Pears (dried) H 2 200 2 Peas (dried) _ ... 1 11 2 200 2 " Suet 2 2 440 6 " Breads _ .. 1 5 4 450 1 Pound Potatoes _ 3 4 400 2 Ounces Butter ._ 2 5 450 2 " Cauliflower 2 15 2 " Raisins 1* 2 200 3 " Macaroni.. _ * 2 2 300 2 " Cheese . 1 1 4 250 1 Cup Coffee 1 Totals .... 4 5 16J 36 3290 [Compiled by Dr. W. J. Reynolds. 27th and Prescott Streets. Portland. Oregon.] Pathology is the science that teaches how to tell a man has a stomach-ache, after he tells you he has a pain in his stomach. 13 1. Especially Beneficial 3. Somewhat Undesirable Good Combinations Particularly Harmful CO CO X> co +J CO CO CO +5 co be ■Jg '3 S-q S"3 be a) be tH 0) w C £ i* 3 fa fa s o > «!fa COfa CO Nuts with.. 3 3 2 1 1 2 1 2 Nuts and fats with 3 3 2 2 2 2 3 Nuts and Eggs 3 2 1 2 2 1 2 Nuts and Milk ... 3 3 1 2 4 1 2 Nuts and Grains .. 2 1 1 1 3 1 1 Nuts and vegetables 1 1 2 1 3 1 2 Nuts and acid fruits 2 1 4 2 2 2 3 Nuts and sweet fruits . 2 1 1 1 1 2 2 Nuts and sugars 3 2 2 1 2 2 2 Grains with . 1 2 1 1 2 3 2 2 Grains and fats with __ 2 2 2 1 3 2 2 Grains and eggs 2 1 1 2 3 2 2 Grains and milk 2 1 1 3 4 2 2 Grains and nuts . ._ 2 1 1 1 3 1 1 Grains and vegetables __ 1 2 2 1 3 1 2 Grains and acid fruit _ 2 2 4 2 2 2 3 Grains and sweet fruit .. 2 2 2 1 1 2 2 Grains and sugars _ _. _ 2 2 2 1 2 2 2 Vegetables with.. 1 2 2 4 2 1 3 2 1 3 3 2 2 3 Vegetables and fats 3 Vegetables and eggs . 2 2 2 2 3 2 3 Vegetables and milk _ . 2 3 2 3 4 3 3 Vegetables and nuts with.. 1 1 3 1 3 1 2 Vegjtables and Grains 1 2 3 1 3 1 2 Vegetables and acid fruit.. 3 3 4 2 3 3 2 Vegetables and sweet fruit 2 2 3 1 1 3 2 Vegetables and sugars with 2 2 4 2 2 3 2 Milk with .. ._ 2 1 2 1 4 4 1 3 Milk and fats with 2 3 2 2 4 2 2 Milk and eggs with 2 2 1 2 4 1 2 Milk and nuts with _ 3 2 1 3 4 1 2 Milk and grains with . . 2 1 1 3 4 2 2 Milk and vegetables with.. 2 2 2 3 4 2 3 Milk and acid fruits with.. 4 4 4 4 4 4 4 Milk and sweet fruits with 2 1 1 2 3 4 2 Milk and sugars with.. . _ 2 2 2 2 3 4 2 CO be be fa i 2 2 3 2 2 4 2 2 Nuts Grains Vegetbls CO sf <3fa -•-> co cofa CO Si ca be 3 CO Fats with . . __ 2 2 3 2 2 2 2 2 3 3 3 2 1 2 2 2 1 2 2 2 1 2 2 2 1 2 2 2 1 3 2 2 2 2 4 3 2 3 3 2 2 2 2 3 2 2 2 3 2 Fats and eggs with Fats and milk with . Fats and nuts with _ Fats and grains with Fats and vegetables with.. Fats and acid fruits with .. Fats and sweet fruits with Fats and sugars with 2 2 2 t 2 3 3 1 Especially Beneficial 3. Somewhat Undesirable 2. Good Combinations 4. Particularly Harmful Egg's with Eggs and fats with Eggs and Milk Eggs and Nuts Eggs and Grains Eggs and vegetables Eggs and acid fruits Eggs and sweet fruits Eggs and sugars Acid Fruits with Acid Fruits and fats with. . Acid Fruits and eggs with. Acid Fruits and milk with. Acid Fruits and nuts with . Acid Fruits and grains-with Acid Fruit and vege. with. Acid Fruits and sweet f ru'ts Acid Fruits and sugars with at £i CO to be m c '3 0) be cti be u 01 fc H § O > Sweet Fruits with Sweet Fruits and fats with Sweet Fruits and eggs with Sweet Fruits and milk with Sweet Fruits and nuts with Sweet Fruits and grains. . Sweet Fruit and vegetables Sweet Fruits and acid fruits Sweet Fruits and sugars Sugars with Sugars and fats with Sugars and eggs with Sugars and- milk with Sugars and nuts with Sugars and grains with Sugars and vegetables with Sugars and acid fruits with Sugars and sweet fruits