in a Nutshell
14. The quantity of food should be adapted to the size of the person and the amount of work which he does. Never eat to satiety. A person of average height and moderately active requires 200 calories of protein (1/10), 600 calories of fat (3/10) and 1,200 calories of carbohydrates (6/10), or a total of 2,000 calories, or food units, daily. This is furnished by the following: Bread, 10½ oz.; milk, 6 oz.; potatoes, 8 oz.; butter, ¼ oz.; rice flakes, 1¼ oz.; cream, 2¼ oz.; apples, 7 oz. The proper quantities for any bill of fare may be easily figured out by aid of the Battle Creek Sanitarium Diet List. Be careful to eat enough to maintain normal weight (see table in the Diet List). The body can dispose of a small excess, but cannot make up a deficiency. Weigh once a month. To reduce weight, eat less and exercise more. Eat one-third more when doing hard muscular work. Mental work requires no more food than loafing.
15. Food must be well relished to be well digested. According to Pawlow, "appetite juice," which is produced by stimulation of the nerves of taste by palatable food, is the most important factor in gastric digestion. Eat when hungry, never because it is meal-time, or because invited to eat.
16. Cane-sugar should be eaten only in
