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Show WHAT to EAT and WHY C. Houston Goudiss Explains How Food Can Make You Fat or Thin; Offers Tips on Gaining Weight By C. HOUSTON GOUDISS TO NEARLY every adult, weight is a matter of great concern. con-cern. Thin people step on the scales in the hope of finding that they have gained a pound or two. Fat people sometimes weigh themselves several times a day, trusting each time that the arrow will point to a slightly lower figure. In many cases, the reason for this absorbing interest is vanity a desire to look better. But the real objective should be to attain ihp wpirrVir at. wVn'rVi nno feels better, for few people realize that to weigh neither too much nor too little is one of the best possible aids to buoyant health. Moreover, the secret of weight control for normal individuals lies in the kind and amount of food consumed. con-sumed. The science of nutrition teaches us that all body fat originates as i f i aiupius iuci ... that is, food which has been consumed over and above the immediate requirements require-ments of the body machine. It therefore there-fore follows that in general the problem prob-lem of gaining or losing weight is concerned with an increase or reduc- 43 ! 41. 111 111.. IU ,H, fuel value of the diet. Shortage or Surplus of Fuel Those who find it difficult, after 30, to avoid taking on excess pounds must learn to reduce the total fuel intake. Otherwise, they may find themselves burdened with a mounting surplus of fat, which not only destroys beauty, but impairs health, and tends to decrease both mental and physical physi-cal efficiency. On the other hand, those who feel that they must struggle to keep their weight up to normal . . . who declare that they simply cannot gain, no matter mat-ter how much they eat, should acquaint themselves with the high-caloric foods and make a persistent per-sistent effort each day to eat a little more than enough to meet their needs. If a gain is achieved, the result will be well worth the effort. For just as overweight is a handicap to health and efficiency, efficien-cy, so have nutritionists observed that physical efficiency may be definitely decreased when the weight falls more than 10 per cent below the average for one's height. It is often said that it is easier to lose weight than to gain it, and in many cases this is true. For the overweight person who consistently con-sistently cuts down the fuel value of the diet, should, under normal circumstances, be able to reduce gradually, comfortably and effectively. effec-tively. But the individual who is underweight often has a small appetite ap-petite and therefore has little desire de-sire to eat the increased quantities quanti-ties of food that are required in order to gain. Influence of Body Build Nutritionists have observed that many people who find it difficult to gain have a tall, slender type of body build. It has been determined deter-mined that in people of this type, the digestive tract is usually shorter short-er than in those having a stocky build. Moreover, they tend to be more tense, more active and of a more nervous temperament. As a result, the passage of food through the digestive tract may be so rapid rap-id that it leaves the body before all the available nutrients can be utilized. At the same time, these active people tend to burn up more of their food for energy, so it is not surprising that they fail to store body fat, unless the diet is especially planned to meet their needs. Concentrated Foods Desirable The well balanced diet, with its full quota of minerals and vitamins vita-mins is basic to good health for all. But in order to produce a gain in weight, the diet of indi- viduals belonging to the slender type should be composed of easily digested foods, which can be utilized uti-lized by the body with a minimum of effort; and it should include generous amounts of concentrated and highly nourishing foods. Included in this classification are eggs, cheese, cream, butter or margarine, bacon, bread, cereals, cere-als, cream soups, custards, ice cream, rice and tapioca puddings. The addition of two or three glasses of milk to the regular regu-lar meals will be found useful in increasing the fuel value of the diet. Milk also belongs in the reducing diet, but there it is used to replace other high caloric foods. Fruit juices will be found useful in stimulating the appetite of those who desire to gain; and the fuel value of these beverages may be increased by the addition of milk or cream. An Extra Meal Very often it is possible to get extra nourishment into the diet by way of a light lunch in mid-morning, mid-morning, mid-afternoon or both provided it does not interfere with the appetite for the regular meals. This may take the form of fruit juice and crackers; malted milk; cocoa, egg nog or plain milk. A between-meal snack is regarded as especially desirable for thin people whose work is fatiguing. fa-tiguing. It will help them to sustain sus-tain energy and prevent them from coming to their regular meals too tired to enjoy or profit by food. Importance of Rest Since thin people have a tendency ten-dency to tire quickly, they are advised ad-vised to get plenty of rest. There should be long hours of sleep at night, and nutritionists have also, observed that the food is apt to be better utilized if a short rest is taken before meals. WNU C. Houston Goudiss 1939 58. |