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f. Diet

Assurance of a balanced, adequate diet should be based upon actual
body needs as adapted for age, weight, and intensity of activities.

This may be estimated for practical purposes by the following scale:

(1) Energy values

Light exercise: 40-50 calories )
Vigorous exercise: 45-50 calories ) per kilogram of body weight
Very severe exercise: 50-60 calories)

(2) Balance

The total calories needed for each day should be distributed among
the food groups approximately as follows:

Protcin calories: 10-12%
Fat calorics: 35% plus Vitamins
Carbohydrates calories: 55%

(3) Choice of Diet: The following outline may be used as a guide to
selection of a well-balanced food intake, Each day's diet should
contain the following:

 

Meat or fish, once daily.

Adult, 1 pint of milk.

Two servings of fruit--one fresh whenever possible.
Two vegetables, one leafy and one root.

Potatoes.

Butter (at least 2 pats).

Egg, alone or in combination.

Whole grain or cereal.

(4) Diet Project: The application of these facts should be made by
the student in the Diet Project which forms an essential part of
the course.

REQUIRED READING:

Storey--Principles of Hygicne, Book 1, Chap. 5, Discussion of Principlcs
Martin--Human Body, Chap. 26, Anatomy of Digestive System

Hough and Scdgwick--Thce Human Mechanism, Chaps. 8-13-19, Digcstion and Nutrition
Kirkpatrick and Huettner--Fundamentals of Health, Chaps. 4 and 5
Meredith--Hygiene, Chape 3, Hygicne of Eating

Williams--Personal Hygicne Applied, Chap. 7, Hygiene of Nutrition

Ros¢--Feeding the Family, Chaps. 1, 2, and 10.

COLLATERAL REFERENCES:

Martin--Human Rody, Chaps. 25, 27 to 30 inc.
Bogert--Nutrition and Physical Fitness, Chaps. 1-14.