[Sidenote: _Protein_]

As protein is the only food which builds and repairs tissue, it is the food which has caused the most controversy.

First: As to the amount needed.

Second: As to whether animal flesh protein is necessary.

[Sidenote: _Chittenden_]

AMOUNT NEEDED: It was thought for many years that 150 grams or 5 ounces of dry protein (equivalent to about 1-1/2 pounds lean meat) per day was necessary. But experiments of Chittenden and others have proved that considerably less is sufficient, and that the health is improved if less is taken.

Chittenden's standard is 50 grams, or 1-2/3 ounces, dry protein (equivalent to 1/2 pound meat per day). This is considered by many as insufficient. A variation from 1-2/3 to 3 ounces dry protein per day will give a safe range. (ROSE.)

[Sidenote: _Approx. 240 to 360 C Per Day_]

_The amount of protein needed is comparatively independent of the amount of physical exertion_, thus differing from the purely fuel foods, carbohydrates and fats, which should vary in direct proportion to the amount of physical exertion. In general, 10 to 15 per cent of the total calories per day should be taken as protein. An excess is undoubtedly irritant to the kidneys, blood vessels, and other organs, and if too little is taken the body tissues will suffer.

Not all of the protein should be taken in the form of animal protein; at least one-half should be taken from the vegetable kingdom.

_Animal Flesh Protein_

[Sidenote: _Necessary?_]

The following are a few of the chief reasons given by those who object to its use:

[Sidenote: _The Negative Side_]

First: The animal has just as much right to life, liberty, and pursuit of happiness as we have.

Second: They may be diseased, and there is the possibility of their containing animal parasites, such as tapeworms and trichinae. I would like to tell you more about worms, they are so interesting, but He says not to try to tell all I know in this little book; that maybe he will let me write another sometime, although it is a terrible strain on him, and that I have given enough of the family history, anyway.

[Sidenote: _Some Word_]

Third: The tissues of animals contain excrement.i.tious material, which may cause excess acidity, raise the blood pressure, and so forth.

Fourth: More apt to putrefy and thus give ptomaine poisoning.

Fifth: Makes the disposition more vicious.

(Honest,--animals eating meat exclusively are more vicious.)

[Sidenote: _The Affirmative Side_]

Those who believe that animal protein should be eaten answer these points as follows:

First: Survival of the fittest.

Second: If you give decent support to your health departments they can furnish enough inspectors to prevent the marketing of diseased meat; and if some should slip through, if you thoroughly bake, boil, or fry your animal parasites they will lose their pep.

Third: Most of the harmful products are destroyed by the intestines and liver.

Fourth: True, but see that you get good meat, and don't eat it in excess.

Fifth: Unanswerable--to be proved later by personal experiments.

In addition, they say that animal protein is more easily digested, that 97 per cent is a.s.similated because it is animal, and so it is much more to be desired, especially by children and convalescents; that vegetable protein is enclosed in cellulose, and only 65 to 75 per cent is used by the system; thus the diet is apt to be too bulky if the proper amount is taken.

[Sidenote: _Strong Vegetarians_]

It has been proved, however, by several endurance tests, that the vegetarian contestants had more strength and greater endurance than their meat-eating compet.i.tors, so there is no reason why we should be worried by one or two, or even more, meatless days, especially when animal product protein, such as milk, eggs, cheese, and the vegetable proteins, as in the legumes and the nuts, are available.

[Sidenote: _A Confession_]

I confess that for quite a while after studying vegetarian books I took a dislike to meat, but now I am in the comfortable state described by Benjamin Franklin in his autobiography. It seems that he had been converted to vegetarianism and had decided that he never again would eat the flesh of animals that had been ruthlessly slaughtered, when they so little deserved that fate.

But he was exceedingly fond of fish, and while on a fishing party, as some fish were being fried, he found they did smell most admirably well, and he was greatly torn between his desire and his principle.

Finally he remembered that when the fish were opened he saw some smaller fish in their stomachs, and he decided that if they could eat each other he could eat them.

[Sidenote: _Most Noted Picture of B. Franklin Extant_]

_Protein Calories in 100 C Portions of Food_

In 100 C's Bread, 1 slice, (W.W. the highest) 12 to 16 C's P In 100 C's Cooked Cereals, 1 sm. cup, (oatmeal highest) 10 to 18 C's P In 100 C's Rice, 1 small cup 10 C's P In 100 C's Macaroni, 1 small cup 15 C's P In 100 C's Whole milk, 5 oz. 20 C's P In 100 C's Skim and b.u.t.termilk, 10 oz. 35 C's P In 100 C's Cheese, 3 heaping tbsp. Cottage cheese 75 C's P In 100 C's Eggs 1-1/3 36 C's P In 100 C's Meat or fish, Very lean 2-3 oz. 50 to 75 C's P In 100 C's Nuts, peanuts, almonds, walnuts. Peanuts the highest 10 to 20 C's P In 100 C's Beans 1/3 cup average 20 C's P In 100 C's Green peas 3/4 cup average 28 C's P In 100 C's Corn 1/3 cup average 12 C's P In 100 C's Onions 3 to 4 medium 12 C's P In 100 C's Potato 1 medium 12 C's P In 100 C's Tomatoes 1 lb 15 C's P In 100 C's Fresh fruits: berries, currants, rhubarb 10 C's P Others 2 to 5 C's P

6

The Deluded Ones--My Thin Friends

[Sidenote: _What!_]

I am going to sandwich you in between the food calories and my fat friends, and maybe you can absorb some of them. In the first chapter, you remember, I said I was not particularly interested in you, but I have changed my mind, and I will treat you tenderly and carefully. I will have to preach a little bit first, but I don't mind that; I love to reform people--Yes, you need reforming!

The first thing many of you have to do is to learn to accept the trivial annoyances and small misfits of life as a matter of course, for to give them attention _beyond their deserts_ is to wear the web of your life to the warp.

Elbert Hubbard never said anything better than that. Have that reproduced in motto form and put it on your bureau, and repeat it fifty times daily.

[Sidenote: _Good Philosophy_]

Adopt my philosophy. If I have a trivial annoyance I a.n.a.lyze it carefully. Was I to blame? Yes? All right, I am glad, because then I can see that it will not happen again, so I stop worrying. If I am not to blame, if I could not help it in the least, well, then I don't worry about it, for that will not help it any, and I wasn't to blame! If it bobs up in my mind again, I say: "Now, look here, you annoyance, I have given you all the attention you deserve; avaunt, depart, get out!"

[Sidenote: _Simple_]

Now, how is this philosophy going to help you gain?