Show What to Eat fat and Why C. C Houston Goudiss Considers the Question How Often Shall We Eat Suggests That Some People May Benefit by More Than Three Meals Dy fly C. C HOUSTON GOUDISS O ONE NE of the questions ns I am frequently asked if is whether or not its it's advisable to eat cat between meals Any answer must take into consideration a number of factors It is true that many people experience a desire for food in midmorning morn mid ing mid-afternoon mid or before going to bed bcd Some begin to nibble as soon oon as they feel hungry and often they continue to eat in excess of their needs Others trained to more self- self restraint refrain from eating because they have been brought tin un up with the tho idea that no food W should be eaten except at regular regular regular reg reg- ular meals Unfortunately tely it frequently occurs that neither procedure is based upon actual food requirements Consider the Days Day's Food Needs In arriving at any decision concerning concerning concerning con con- meal between-meal eating the days day's ration should be regarded as a ah h whole If It the foods served at breakfast breakfast break break- fast dinner and lunch or supper are carefully chosen ors with a view to meeting bodily requirements requirements re re- re- re there should be no need for many adults to eat cat between meals On the other hand it should be borne in mind that dividing the days day's food into what we Americans so often call caU three square meals is primarily ly a convenient custom One reason reason reason rea rea- son that it has grown up over a period of ol years is because it allows allows allows al al- al- al lows the maximum free time to pursue our various occupations In Ina a number of countries a fourth meal is an accepted part of the days day's routine No Englishman for example would consider going going going go go- ing without his afternoon tea and workers pause in of offices Ices stores and factories as well as at home for a brief rest and welcome refreshment re re- re- re freshment How Many Meals Meals' In recent years several scientists scientists scientists have bave advanced the idea that some of us may benefit by eating more than three meals At a leading leading leading lead lead- ing university ty a few years ago two distinguished investigators concluded that smaller and more frequent meals would promote general health and well-being well for many types of individuals They suggested lighter meals but proposed proposed pro pro- posed as many as four five or even six feedings a day Another well-known well authority has performed various experiments experiments experiments ments which effectively demonstrate demonstrate demonstrate demon demon- strate that a light additional meal in mid-afternoon mid consisting principally principally prin prin- of a milk beverage in increased increased increased in- in creased the efficiency of workers and helped to reduce fatigue Relieving Late Afternoon Fatigue Many people experience a tired feeling about four o'clock in the afternoon During the working day they gradually utilize a available available vail a able ble food energy so that by late afternoon the supply may be greatly reduced reduced along along with both mental and physical energy Here is a case where eating between between between be be- tween meals is regarded as a decided decided decided de de- de- de advantage provided the food is carefully chosen A glass of ot milk and a few crackers 01 or orsome orsome some other carbohydrate food will wil help to renew energy relieve th the feeling of ot fatigue and bridge th the gap to dinner It must be remembered remembered however that the extra meal should be composed of light easily digested foods so as not Dot t to destroy appetite for lor the following meal Young Children and Elderly People Children of certain ages as well wel as adults may benefit by a schedule schedule schedule sched sched- ule that includes an extra meal Very young children children in in the toddler toddler toddler tod tod- stage stage are are frequently given a morning mid-morning feeding of orange orang juice or a mid afternoon cup o of milk with one or two crackers And some school children also make better weight gains if they pause ause in the middle of the morning morning morn- morn ing ng or take an school after-school snack of f fruit juice or milk and crackers Aged persons often require more than ban three meals That is because large arge heavy meals might overtax their heir digestions and three light meals do not usually provide adequate adequate adequate ade ade- quate nourishment For this reason rea rea- son on nutritionists advise that they have a light mid-afternoon mid pickup of a hot beverage and crackers and perhaps a cup of hot bouillon before going to bed Dont Don't Overeat Thus it is evident that there are numerous instances when there is justification for departing from the accepted routine But it must be remembered that as the number of meals is increased the amount of f food taken at each one should be e decreased Otherwise an undue undue undue un un- due strain may be placed upon the digestive organs Then too no matter how the days day's food is divided it must provide provide pro- pro vide ride all the substances required for or sound nutrition Otherwise the theody body ody wi will be improperly nourished nourished nour- nour shed no matter how many meals are consumed The diet should be built first of all aU around the protective foods foods- milk eggs fruits and vegetables which are such an important source of necessary minerals and vitamins It must also supply protein pro- pro ein tein for growth and repair carbohydrates carbohydrates carbo carbo- hydrates and fats for adequate energy energy energy en en- ergy and sufficient bulk or cellulose cellulose lose ose to promote normal elimina elimina- tion ion Keep the Diet Balanced Whether you serve three hearty meals and forego eating between times or follow the plan of providing providing pro pro- viding a morning mid-morning or mid- mid afternoon pickup you should meet the requirements for a balanced diet This you wi will remember from previous discussions in includes includes includes in- in a pint of milk for each adult a quart for every child an egg for each member of the family family family fam fam- ily or at least three or four weekly week week- ly one serving of a whole grain cereal one serving of meat fish or chicken plus a second source of protein such as meat nuts or dried beans or peas two vegetables vegetables vegetables bles besides potatoes one of which should be of the leafy green van variety vari ety two fruits or one fruit and andone andone andone one fruit juice Questions Answered Mrs A. A C C. C M. M M. M Though 1 Though milk is the foremost source of ot calcium the calcium of vegetables has been found to be well utilized in the diet of adults Green leafy vegetables vegetables vegetables vege vege- tables are in general richer in calcium than other vegetables though carrots also contain a significant significant significant sig sig- sig- sig amount li C. C. C Houston 1939 1919 1939 |