hildren and
anemic people than meat. Also, an excess of protein is not so likely to
be derived from such bulky foods as from meat, which is a concentrated
form of protein.

We have spoken thus far only of the needed proportion of protein. The
remainder of the diet, say 90 per cent. of the calories, may be divided
according to personal preference between fats and carbohydrates in
almost any proportion, provided some amount of each is used. A good
proportion is 30 per cent. fat and 60 per cent. carbohydrate.

Section III--Hard, Bulky, and Uncooked Foods

The wise choice of foods does not consist entirely in balancing the
ration as to protein, fat, and carbohydrate.

[Sidenote: Hard Foods]

Hard foods, that is, foods that resist the pressure of the teeth, like
crusts, toast, hard biscuits or crackers, hard fruits, fibrous
vegetables and nuts, are an extremely important feature of a hygienic
diet. Hard foods require chewing. This exercises and so preserves the
teeth, and insures the flow of saliva and gastric juice. If the food is
not only hard, but also dry, it still further invites the flow of
saliva. Stale and crusty bread is preferable to soft fresh bread and
rolls on which so many people insist. The Igorots of the Philippines
have perfect teeth so long as they live on hard, coarse foods. But
civilization ruins their teeth when they change to our soft foods.

[Sidenote: Bulk Versus Concentrated Foods]

Most of the ordinary foods lack bulk; they are too concentrated. For
this purpose it is found that we need daily, at the very least, an ounce
of cellulose, or "woody fiber." This is contained in largest measure in
fibrous fruits and vegetables--lettuce, celery, spinach, asparagus,
cabbage, cauliflower, corn, beets, onions, parsnips, squash, pumpkins,
tomatoes, cucumbers, berries, etc.

Until recently would-be food reformers have made the mistake of seeking
to secure concentrated dietaries, especially for army rations. It was
this tendency that caused Kipling to say, "compressed vegetables and
meat biscuits may be nourishing, but what Tommy Atkins needs is bulk in
his inside."

[Sidenote: Raw Foods]

[Sidenote: Vitamins]

Cooking is an important art; but some foods when cooked lose certain
small components called vitamins, which are also found in the skin or
coating of grains, especially rice, also in yolk of egg, raw milk, fresh
fruit, and fresh vegetables, especially peas and beans. These vitamins
are ve