What is fat? First let us examine our food in general. Our bodies are always using up energy-which is supplied by food – to carry out the processes and functions that allow us to breathe and live. Food is usually divided into six categories, all of which are fundamental nutrients important to maintain health. These are proteins, carbohydrates, fats (which are also produced by the body), vitamins, minerals, and water.
Protein is the keystone of human nutrition. It is essential for every form of life for growth, pregnancy, formation of blood, bone, and every vital tissue. It is essential for the healing of wounds, the warding off of infection, the maintenance of body weight, and the conduct of vital organs and glands in the body.
For humans, meat is the primary supply of animal protein and man can healthily live off of a practically all-meat diet. The majority of these are some form of meat, fish, poultry, milk, eggs and cheese. While they contain lots of protein, carbohydrates and fats may also be present. Vegetable proteins can come from wheat, beans, peas, lentils, soybeans, nuts, corn, rye and yeast, although these also will contain some carbohydrates and fat.
Normal adults and growing children require one gram of protein for every 2.2 lbs. of body weight. This means that the average man or woman weighing 125 to 175 lbs. needs about 60 to 80 grams of protein daily for normal growth. This would be satisfied with 1/2 pound of steak, one chicken, a pound of fish or a pound of cottage cheese. Each gram of protein supplies four calories of energy.
Carbohydrates are a main source of energy. Carbohydrates include the two main classes: starches and sugars. They are one of the primary sources of energy of our diet. One gram of carbohydrate yields 4 calories of energy. The amount of carbohydrates necessary in the daily diet is very variable and also depends on the amount of it eaten with the protein in meals. The average American adult consumes anywhere from 150 to 400 grams of carbohydrate daily. It takes about 500 grams to make a pound. Usually more than half the calories in the diet (from 50 to 70 per cent) are supplied by carbohydrate.
The bad thing is that these carbohydrates are usually refined too much, often displayed in white flours and sugars. Essential vitamins and proteins are lost in this process and can lead to certain nutritional shortages. If excessive carbohydrate is eaten in the diet, many individuals will experience symptoms of flatulence, belching, or bloating. Bread, flour, milk, cereals, potatoes, cornstarch, cakes, rice, and puddings are all examples of starchy foods along with most vegetables, although these contain a lot less carbohydrates and protein. Sugars are often consumed in the form of cane sugar, corn syrup, honey, maple sugar and syrup, milk sugar, malt sugar, jams, jellies, and most fruits.
Two of the most common symptoms or sensations that humans feel daily are dependent on carbohydrate metabolism: that is, hunger and fatigue. Certain endocrine glands in the body control the level of blood sugar in the body and are linked to the feelings of hunger, fatigue, and exhaustion. When the blood sugar falls abnormally low, one feels headaches, nervousness, dizziness, or weakness.
Many of my patients combat these tendencies to hypoglycemia or low-blood sugar in the following simple ways: in between meals take fresh fruits, preferably bananas or apples, or canned fruit juices or fruits; English “tea” with whole wheat cookies or crackers, graham crackers, arrowroot cookies and if needed, some lean meat or fish in sandwich form; skim milk thickened and fortified with generous servings of skimmed milk powder; bread and jam; fat-free sherbet or ices; dietetic or low-fat ice cream; fruit jellos are refreshing; hard candies or chocolate bars are often very handy but not as desirable as the natural, healthful in-between meal “snacks,” suggested above, as they often damage the teeth and may have too short-lived action on the blood sugar. Not infrequently sugar itself will cause a “rebound” reaction resulting in an even lower blood sugar fall one-half to one hour after the sugar has been eaten.
Countless business people and factory workers find their efficiency and capacity for work greatly increased by following the above dietary aids. It is not necessary to wait until the symptoms of low-blood sugar already signal the breakdown of bodily health.The habit of drinking coffee alone at the coffee-break is like whipping the tired old horse harder to get it to climb up the hill. The artificial stimulant, caffeine, can never possibly substitute its artificial stimulant drug action for the flow of energy that comes from healthful, natural foods.
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