: JU! oa 199% 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 OOD Oe WON Woe Oe MOO See Oe TOE OEE Bue BOO MO BOD Oe HOY OD HO EOE MOE ROD HOY MU AO ROD Ne BO Mt Me Rg SN SR EN RR OS ST se a a SR SS A RSS TERT ROE SS, CS ES TERRY 9 EEE SES TS SNE ‘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 9 0 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 4 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- 5 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. 6 ° 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 t 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 8 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 10 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 11 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- 12 | 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. 13 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. 14 EXTENSION DIVISION, UNIVERSITY OF UTAH © 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. 15 ie 0112 1 0594081 8