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Total Workout Home
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| Dietary Requirements
for Adults |
Many factors enter into the food problem as it appears in everyday
life. In the same household there are generally persons of different
food requirements. The baby cannot be fed like the 15-year old
high school girl is fed. The dainty fare which best suits the
school teacher is held in scorn by the farm worker whose energy
needs are twice as high. To use the same food resources for all
and make adjustments which assure for each a palatable, digestible,
and adequate diet call for knowledge and skill in the apportionment
of the various items on the menu.
Milk is a great protector of the diet in almost every point: of
unique importance for calcium, an outstanding source of riboflavin
and phosphorus, and a significant source of vitamins A and B.
Even in adult life, therefore, a liberal amount of milk should
be included at all times, at least a pint a day.
Vegetables and fruits deserve a definite place in the diet because
of the mineral salts which they furnish, and also because of their
laxative properties. Green vegetables, carrots, tomatoes, potatoes,
cabbage and citrus fruits are particularly valuable and should
be used frequently.
The amount of eggs, meat and other flesh foods to be used is determined
partly by their nutritive value, partly by their flavor and ease
of preparation for the table, and partly by their cost. Meats
are relatively expensive in comparison with their nutritive return.
Eggs give a higher nutritive return than meat, being rich in vitamin
A and a good source of vitamin B, D and G, while ordinary muscle
meat is a poor source of vitamin A and D and good source of vitamins
B & G.
The foods from cereal grains are valuable as sources of energy
and protein, and if whole grain or enriched, of iron and vitamins
B & G. They are the most economical items in the diet, and
the proportion used depends largely upon the amount of money available
for food. As much as one half of the total calories of an adult
man’s diet may be secured from this group of foods.
Fats and oils, because of their flavor and “staying power” as
well as their high content of calories per pound, are important
in a good diet. When other sources of vitamin A are limited, it
is desirable that much of the fat be butter or fortified oleomargarine
unless cod liver oil is used regularly.
Sugars, while adding much to the palatability of the diet, contribute
fuel only and must not constitute a high proportion of the total
calories or there will be danger of shortage of ash constituents
and vitamins, and also danger of digestive disturbances.
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