Recommended Diet Lists For You

To emphasize and illustrate these remarks, I shall copy a few diet
lists, which their authors consider reasonable and correct for the
average person for one day, and I shall give my comments. The first is
taken from Kirke's Physiology, which has been used extensively as a
text-book in medical colleges:

340 grams lean uncooked meat,
600 " bread,
90 " butter,
28 " cheese,
225 " potatoes,
225 " carrots.

An ounce contains 28.3 grams; a pound, 453 grams. It is easy to figure
these quantities of food in ounces or pounds, which give a better idea
to the average person.

It is self-evident that this is too much food. Over twelve ounces of
lean, uncooked meat, over twenty-one ounces of bread, almost one-half of
a pound each of potatoes and carrots, about an ounce of cheese and over
three ounces of butter make enough food for two days, even for a big
eater. He who tries to live up to a diet of this kind is sure to suffer
disease and early death.

The average loaf of bread weighs about fourteen ounces. Here we are told
to devour one-half of a pound of carrots (for which other vegetables
such as turnips, parsnips, beets or cabbage may be substituted),
one-half of a pound of potatoes, three-fourths of a pound of lean raw
meat, which loses some weight in cooking, a loaf and one-half of bread,
besides butter and cheese. The vast majority of people can not eat more
than one-third of this amount and retain efficiency and health, but many
eat even more.

The next table is taken from Dr. I. Burney Yeo's book on diet, and is
given as the food required daily by a "well nourished worker":

151.3 grams meat,
48.1 " white of egg,
450.0 " bread,
500.0 " milk,
1065.9 " beer,
60.2 " suet,
30.0 " butter,
70.0 " starch,
17.0 " sugar,
4.9 " salt.

This worker is too well fed. Often those who are so well fed are poorly
nourished, for the excessive amount of food ruins the nutrition, after
which the food is poorly digested and assimilated. This worker eats so
much that he will be compelled to do manual labor all his days, for such
feeding prevents effective thinking.

The following daily average diet is taken from the book, "Diet and
Dietetics," by A. Gauthier, a well known authority on the subject of the
nutritive needs of the body. Mr. Gauthier averaged the daily food intake
of the inhabitants of Paris for the ten years from 1890 to 1899,
inclusive. He takes it for granted that this is the average daily food
requirement for a person:

420.0 grams bread and cakes,
216.0 " boned meat,
24.1 " eggs (weighed with shell),
8.1 " cheese (dry or cream),
28.0 " butter, oil, etc.,
70.0 " fresh fruit,
250.0 " green vegetables,
40.0 " dried vegetables,
100.0 " potatoes, rice,
40.0 " sugar,
20.0 " salt,
213.0 C. C. milk,
557.0 C. C. of various alcoholics, containing
9.5 C. C. of pure alcohol.

So long as the Parisians consume such quantities of food they will
continue to suffer and die before they reach one-half of the age that
should be theirs. The French eat no more than do other people, in fact,
they seem moderate in their food intake as compared with some of the
Germans, English and Americans, but they eat too much for their physical
and mental good.

The lists given above are from sources that command the respect of the
medical profession. They are the orthodox and popular opinions. It would
be an easy matter to give many more tables, but they agree so closely
that it would be a waste of time and space.

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