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Mt the University of Utah

October, 1990S" Seo. 10

Food Values In Their
Relationship to Health

By RAPHAEL 8S. OLSEN, M. D.

Extension Lecturer in) Pediatrics Department of
Hygiene and Preventive Medicine

Te Published by
\ THE’ UNIVERSITY OF UTAH
. Salt Lake City, Utah

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‘Explanatory Note

The series of little bulletins of which this is
one, are as unpretentious as they are brief. They
will serve their purpose if they give a bit of
usable information or stimulate attention to an
interesting subject. They are issued by the
Extension Division of the University as a small
part of its General Information Service. Informa-
tion in detail about this service and a list of the
longer and more formal bulletins which it already
includes may be had upon application.

A considerable part of the Extension Service
of the University is quite naturally in the form of
coursés of instruction. It should’be remarked that
even as to this service the concern of the Exten-
sion Division is not merely to extend the courses
of instruction given in residence. It is that in
part, but it is also and primarily to adapt the
teaching strength of the University to the educa-
tional needs of persons who are not in residence.
Information as to this teaching service may be
had upon application.

The campaign for better health which the Exten-
sion Division is waging throughout the state uses
various methods; these include courses of in-
struction, the bulletin, lectures, singly and in
series, motion pictures, and definitely outlined
studies for clubs organized for the purpose. A
brief statement of the work in health education
now in progress is printed at the back of this
bulletin. Further information will be supplied to
persons interested.

Food Values In Their
Relationship to Health

I. Anti-Acid Diet

Foods divide themselves into two great groups;
those that are acid producing in their end pro-
ducts and those that are alkali. The latter help
‘to neutralize acid toxins that accumulate in the
blood; the former add to acid poisons present,
thus increasing the burden of elimination.

In all cases of acidosis, whether of mild or
severe grade, foods of the alkali group are indi-
cated. These are:

All vegetables, all whole grain cereals, all
fruits, egg yolks, milk and milk products, honey,
brown sugar, pure maple syrup and old fashioned
sorgum molasses.

Acid producing foods are:

All flesh foods, including beef, mutton, pork,
fish and fowl—particularly meat soups—white
flour, pastries, polished rice, cream of wheat, -
sugar, egg white, tea, coffee, candy, syrups and
highly milled cereal products.

Apparently all natural foods are alkali producers,
build up resistance and vitality, stimulate normal
activity of the eliminative organs, combat dis-
ease and supply all the needs of the body.

All foods milled or modified by man in his
effort to cater to refined taste, ete. are ‘“de-
natured,’ robbed of the essential elements that

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make them valuable as foods for man, and add
.to the intoxications from which we so commonly
suffer. They lower the vitality, predispose to
Bright’s disease, diabetes, mal-nutritions, consti-
pation, headaches, anemia, tuberculosis and in
every way interfere with normal elimination.
The diet therefore, in health as well as disease,
must see to a preponderance of the alkali over the
acid producing. foods.

- Where disease has already developed results will
come only by strictest adherence to the alkali
producing group; taking care to maintain a nor-
mal balance between all the essential food in-
gredients.

From one year of age to five, children should
take one quart of milk daily, after five years one
pint daily through life—buttermilk may be sub-
stituted. Unless forbidden by the physician
plenty of butter, cream and cottage cheese should
be eaten. The milk can be camouflaged where
there is a distaste for it by use in cocoa, ice
cream (homemade), gravies, light puddings, etc.

The average of three vegetables daily in the
diet should be maintained, both for. their mineral
content and “roughage.” Navy. beans and cab-
bage to be given sparingly with young children;
vegetable purees used for infants.

Fruits are permissible at each meal, unless the
bowel condition contraindicates their use. An
apple or orange between meals is the only piecing
that should be permitted. Orange, grapefruit,
lemons or other acid fruits are to be avoided, only
where there is an increased acidity of the stomach.
In general acidoisis these fruits are of great
value since their end products are distinctly
alkali. Raw fruits should not be taken at the
same time with milk.

Two to three egg yolks daily. Whole wheat or
graham breads only. The bran of the wheat con-
tains all the minerals so essential in combating
acidosis. Whole grain cereals, such as cracked
wheat, bran meal, Roman meal, etc., honey, brown
sugar, old fashioned molasses and pure maple

syrup may be substituted for the refined sugars
and syrups.

This routine has to be varied with individual
cases, under the direction of the physician.

Il. Treatment of Anemia

Anemia is a deficiency of iron in the blood. In
the large majority of cases it is due to errors in
diet. Its presence means a lowered vitality, which
permits development of the numerous ills of child-
hood. ‘

Correction has chiefly to do with foods. The
mineral irons, so largely sold on the market,
probably do more harm than good. They blacken
the teeth, irritate the stomach and, according to
physiological chemists, are found in the stool in
the same quantity taken by mouth.

Animal and vegetable irons, therefore, become
our only effective means of building up nature’s
depleted supply.

Meats, egg yolks, fruits and green vegetables
are the chief source. Arranged in the order. of
their importance these foods are: Dried lima
beans, dried navy beans, dried peas, whole wheat,
rare beef, raisims, eggs, spinach, oatmeal, dried
prunes, string beans, potatoes, etc.

When meat is served for its iron value you
must be sure there is no condition of acidosis
present with the individual. It should be pre-
pared as follows: Scraped beef, veal or mutton.
Take meat, preferably from the round, free from
fat. Place on a board and scrape with a silver
spoon. When you have the desired amount of
meat pulp, shape into a pat and broil on a hot,
dry spider. Do not cook too long. When done,
season with a little salt and butter. Serve. A
few drops of lemon juice may be added. Meats
are not as valuable as vegetables, fruits and
whole grains in supplying the iron. In an experi-
mental study in New York City it was found that
a free use of vegetables; whole grains and fruits,
with no meat, gave an increase of 30 per cent
in the iron content of the diet. These foods pro-

vide the iron in a more easily assimilable form
than meats.

Use whole wheat bread, cracked wheat for a
cereal, unpolished rice, whole corn meal and oat-
meal.

Suggested vegetable puree for anemia: To one
quart of boiled water add three tableSpoons, heap-
ing, of dried lima beans, two tablespoonfuls of
dried peas, two tablespoonfuls of dried spinach
and two of navy beans. Soak over night, then
boil actively until thoroughly cooked. As the
water evaporates, add more so as to maintain the
original amount. Then foree the entire content
through a medium size seive so nothing remains
but the vegetable husks. Discard these. Mix one
rounded tablespoonful of butter with one rounded
tablespoonful of white flour until smooth, then
stir in the puree and boil again fur ten minutes,
stirring constantly to keep from burning. Salt to
taste.

This puree will furnish in a concentrated form,
not only iron, but all of the mineral ingredients
so essential to growth. Dilute the puree accord-
ing to the age of the child. In very young in-
fants (under one year of age) leave out the navy
beans and substitute one tablespoonful each of the
lima beans and peas. It will keep for 48 hours
if kept on ice.

Egg yolk is rich in iron. Children have a high
tolerance for egg yolks and can easily handle from
one to three daily: Six months of age ts one
year, not more than one daily, after this age,
depending on the degree of anemia.

Raisins and prunes are splendid foods in amenia,
and may be taken either raw or cooked. If. taken
raw they must be chewed thoroughly.

In preparing vegetables, remember the water
they are boiled in contains all the minerals in
solution. Thicken with flour and milk, season to
taste, and serve with the vegetables.

This diet if followed out carefully will supply
iron in such quantities as to meet all the needs
of the body. Individual cases, however, require
close personal supervision of the physician.

II]. Foods Containing Roughage. Indi-

cated for use in Constipation.
Diet:

A dish of fruit, preferably stewed figs, two bran
muffins, Roman meal, fruited wheat or cracked
wheat for breakfast every morning.

Two glasses of water before breakfast. With
adults where the cases are of long ‘standing, a
level teaspoonful of salt dissolved in the two

glasses of water will be effective, but should be
used only temporarily.

At least eight glasses of water must be taken
daily.
Take fruit with each meal.

Eat only whole wheat or graham breads and
whole grain cereals.

Vegetables supply the “roughage” so essential
to the normal bowel activity, and should be eaten
in large quantities. Use baked or boiled potatoes
frequently. Accustom yourself to eat the skin of
the baked potato.

Be sure that at least three different vegetables
are eaten daily.

Avoid tea, white bread, pastries.
Use coffee, meats, cheese sparingly.
Eat lots of honey and brown sugar.
Drink lots of buttermilk.

Be regular in eating habits. Let the noon
meal be the heavy one. Avoid late suppers.

IV. Weaning the Baby

The appearance of the teeth is nature’s signal
to begin the introduction of solid foods. The
first teeth ordinarily appear from six to eight
months of age. If they are delayed beyond this
time the physician should be consulted. Dry
crusts of bread, zwieback or graham crackers
should first be introduced. Orange juice can be

given much earlier than other foods, often as
early as two months of age, under the physician’s
direction. Whether the bowels are loose or con-
stipated, orange juice, in proper amounts, should
be used as a routine measure. This is particularly
true with bottle fed babies. ‘It furnishes minerals
that guard against scurvy, rickets and other mal-
nutrition conditions.

With the anemic baby, egg yolks and the vege-
table puree, suggested for this condition, can be
introduced as early as six months of age. The
amounts given must be suggested by the physician
or dietitian.

One bottle of a modified milk mixture should
be substituted for a breast feeding, at six months
of age. The following formula is suitable for the
normal infant:

Milk, four ounces.
Water, three ounces.
Dextri maltose, two level teaspoonsful.

If pure raw milk is unobtainable, use Dried
Milk—six level tablespoonsful dissolved in eight
ounces of warm water.

At nine months of age substitute two bottle
feedings, making three breast and two bottles
feeding in twenty-four hours: At ten months,
three bottle and two breast, ete. In this way
the child gradually weans itself without the dis-
turbance so commonly occurring at this period.

At eight months a small dish of oatmeal cooked
three hours, without sugar, may be given. Stewed
prunes or apples are often indicated for constipa-
tion. The juice of stewed vegetables are a valu-
able adjunct.

At ten months very small amounts of baked
potato, with a little salt and butter is permissible.
The egg yolk should now be given daily, the egg
white only occasionally. There is grave danger
of giving too much egg white. It should not be
given daily, unless so ordered by the dietitian.

Avoid meats and meat soups. They are acid

producers, contain purin bodies and other poison-
ous compounds that are detrimental to growth.

Accustom the child to the whole wheat and
graham breads in preference to the white breads.
The wheat kernel is robbed of all the essential
elements of growth in the milling process. White
flour is probably responsible for much more of
our poor health than we credit.

Gradually increase the milk formula so that the
babe is getting whole milk by the time it is one
year of age. :

At one year the child should be fed every four
hours during the day; should be taking an aver-
age of one quart of milk daily; should be recgiv-
ing vegetable purees, egg yolks, oatmeal, baked
' potato, fruit juice and whole grain breads. No
piecing should be permitted between meals, ex-
cepting fruit juices. . .

Complete diets from this age on are to be
found in other bulletins.

_V. Foods Grouped According to Their

Vitamine Content:

In the following grouping of foods the effort is
made to present briefly our latest knowledge with
regard to vitamine therapy.

Amongst the diseases listed as due to deficiency
of foods containing these elements, are some of
the most common ills of humanity. There is no
doubt but that numerous other troubles will be
added to the list before many years have passed.
In fact, the more our knowledge of food progresses,
the more we are made to feel that probably the
ultimate solution of our problems of poor health
will have to do entirely with proper choice of
foods.

VITAMINE FAT SOL. A.

Foods Containing Fat
Sol. A. -

Eggs yolks

Butter fat

Cod-Liver Oil

Green leaves

Small amounts in
Liver and all glandular
tissues

Bish “oil

Spinach

Small amounts in car-

rots, peas, sweet pota-
toes
Bananas

Yellow corn
Yellow beef fat

All foods containing
yellow pigment have
Fat Sol. A. values. None

in white fats.

Diseases Due to Defici-
ency of Sol A in the
Diet.

Diseases of
Xeophthalmia

Oedema or swelling of
extremities

Rickets—a disease of
bone

Mal-Nutrition

Lowered resistance to
infections.

EKyes—

WATER SOL. B.

Foods Containing Water
Sol. B.

Distribution somewhat
similar to A. only wider

Some in milk
Occurs more widely in
plant “than in “animal
tissue.
Heart, kidney, brain
and liver
Whole grains
Spinach, cabbage
Potatoes and carrots
Leaves, stems and

roots of onions, turnips,
beets.

Tomato (high)

Yeast (richest)
Commercial bran hard-
ly any, but abundance
in the whole wheat
Dried spinach, second
to yeast

Whole wheat next

Diseases Due to Defici-
ency of Water Sol. B.
in the Diet.

Temp. becomes sub-

normal

Poly neuritis or pa-
ralysis

Impaired Digestion

Organs of the body
lose weight: Thymus, tes-
ticle, spleen; ovary, pan-
creas, heart, liver, kid-
neys; stomach, thyroid, ~
brain

Testicles lost 93 per
cent wt., overies, 69 per
cent wt.

In rats no pregnan-
cies resulted. Such atro=
phy in humans would
result in? Sterility Sam
males and ammenorhoea
and sterility in females.

Beriberic women cease
to menstrate.

Foods Containing Water
Sol. B.—(Cont’d.)

Soy beans next

Egg and milk

Navy beans’and peas

Immature alfalfa, clo-
ver, and timothy, high

Age variation has to
do wtih all vegetables,
the younger being bet-
ter than the mature

Heating causes some
deterioration

Ordinary temperature,
such as cooking, does
not entirely destroy

Canning destroys it.

Diseases Due to Defici-
ency of Water Sol. B.
in the Diet—(Cont’d.)

During the war Ger-
man and Belgian wom-
en developed ammenor-
hoea because of lack of
these foods.

Lowered vitality,
berculosis, etc.

Tu-

WATER SOL. C. OR ANTISCORBUTIC.

Foods Containing Water
Sol. C.

In living tissues only

Destroyed by death or
preserving, drying, etc.

Living vegetables and
minute quantities in ni-
mal tissue“

Greatest in living
green vegetables and
fimricss: suSOmer: in «root

vegetables and tubers;
small amounts in milk

Oranges high

Grapes slight

Prunes slight

Commercial lime juice,
none; Lemon juice, four
times value of fresh lime
juice.

Raw cabbage even
better than oranges

Long cooking or can-
ning destroys

Canned tomatoes an
exception
Potatoes 21f) mot too

long cooked, but four-
teen ounces per man is
teduired if* this is the
only source

Milk only scant value,
boiling or pasteurizing
destroys this

Fresh meat, practical-
ly none

Diseases Due to Defici-
ency of Water Sol. C.
in the Diet.

Scurvy manifested
by mere langour or de-
pression, and in severe
cases looseness and fall-
ing out of teeth, sore-
ness and bleeding of
gums, swelling of joints,
great weakness and fin-
ally death

Degenerative tooth
changes
Lowered vitality or
resistance to all dis-
eases.

EXTENSION DIVISION
UNIVERSITY OF UTAH

HEALTH SERVICE

Mothers’ clubs are in course of organization
throughout the state. Their purpose is to make
available for mothers information concerning
health which is of importance to them. They
include a course of lectures on child welfare by
specialists, an eighty page bulletin on “Problems
ot Parenthood,’ and twenty-four lessons, issued
monthly, dealing specifically with problems of
motherhood and consultation service by mail. A
mothers’ club will be organized wherever twenty-
five or more mothers can be secured as members.

The enrollment fee in the Mothers’ Club is $1.00.

:0:——

The University of Utah also placés at the ser--
vice of the people of the state a strong force of
competent physicians, who will lecture at the
request of any club, church, school, or other
organization on subjects pertaining to correct liv-
ing.

On; Sra

The University has also in course of prepara-
tion a series of pamphlets dealing with hygiene
and sanitation. These pamphlets are for distribu-
tion among the Parent-Teachers’ Associations to
serve as a guide in their studies. The purpose
is to have each Parent-Teachers’ Association make
a study of the various subjects treated and as the
study of each division of the subject is completed,
to call upon the University for a lecturer to clinch
the points and to clarify any parts that need
further amplification.

= pop Oy

Through the Public Schools the University of
Utah will this year make a survey in Rural Sanita-

| tion, the object being to ascertain what’ kind of
health education each particular community is
most in need of.

The survey will be made by the ‘Civics and
Health Clubs” now being formed in every school
district and will be made a very interesting part
of the school work. We ask the hearty and
sympathetic co-operation of the parents and citi-
zens of the state in this matter.

es pe ht ae

Note also the course of instruction designed
to qualify public school teachers to meet. the
requirements in health education imposed accord-
ing to law by the State Board of Education. The
texts in this course are Burk’s Health and the
School, Terman’s Hygiene of the School Child,
Bancroft’s Posture of the School Child, and
Chamberlain’s Thrift and Concentration. The
course is offered by the class method and by
correspondence. It counts three credit hours.
The instructor in charge of the work is Dr. E. G.
Gowans, State Director of Health Education.

if Ors

People of Utah! The University is your insti-
tution. Take advantage of the service it offers.
Write to the Department of Hygiene and Pre-
ventive Medicine for whatever you want along the
lines above indicated.

EXTENSION DIVISION, UNIVERSITY OF UTAH

Films for Health Education, Amer-

icanization, and Many Other
Forms of Betterment and

Welfare Work.

The Bureau of Visual Instruction, Extension

Division, University of Utah, is working in close.

sympathy and co-operation with a number of. im-
portant educational and welfare movements of
Utah, particularly the Parent-Teachers’ Associa-
tion and the leaders in Americanization, Health,
Moral Education, and Vocational Training.

The Bureau is equipped to provide every desir-
able sort of film to non-théatrical organizations
throughout Utah. These films come under three
general heads:.

1. FILMS FOR COMMUNITY BETTERMENT,

which are designed to advance Citizenship, Amer-
icanization, Health, and Moral Education.

2. FILMS FOR CLASS-ROOMS, which may be
used to correlate with a great variety of subjects
including Civics, History, Geography, Biology,
Electricity, Chemistry, Mechanics, Physiology,
Psychology, Agriculture, Sociology, Economics,
Home Economics, etc. Fhese are suitable for use
in grades, high schools, and colleges.

3. FILMS FOR ENTERTAINMENT, which are
carefully selected from the best current commer-
cial features, are sponsored by this Bureau, and
are recommended specifically to fit the individual
needs of organizations making application.

‘

All. non-commercial organizations are invited to

apply for films from this Bureau.

Correspondence Study

The University, through its Extension Division,
offers a considerable number and variety of Exten-
sion courses. These are of two kinds: (1) Exten-
sion class courses, which are courses conducted
by the regular class method, their distinguishing
characteristic being that they take the instructor
to the students rather than the students to the
instructor; and (2) Correspondence study courses,
which are courses conducted by correspondence,
carrying to persons everywhere, by means of the
United States mail, opportunities for systematic
and individual study.

The correspondence courses are open to per-
sons who can profit from them. No admission
requirements are imposed, though students who
have doubt as to their ability to pursue any course
in which they may be interested are invited to
explain their qualifications to the Director of the
Extension Division or to the instructor concerned
before they register, to the end that they may
be placed in courses in which they can work to
the best advantage. :

Each. correspondence course calls for a definite
amount of work from the student.

Most of the correspondence courses carry Uni-
versity credit, and the amount and quality of work
required for a given credit are in all cases equal
to the requirements for the same credit in the
- residence work of the University.

“1 look upon instruction by mail as one of the
most wonderful and phenomenal developments of
this age.”—-Theodore Roosevelt.

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