A Balanced Ration - Protein

As has been made plain in previous chapters, it is very necessary that the food supply be correct, not only as to total amount, but also as regards its proper balance, i. e. it must contain the various food elements in proper relation one to the other and to the entire intake. While this is true of all the food elements, it is undoubtedly in the normal adjustment of the protein part of the diet that mistakes are most often made and with the most serious results. While an excess of fat is harmful, yet a comparatively small amount may not be deleterious providing it is of the right kind and the necessary food units are made up in carbohydrates. But with the protein, error may easily be made on either side and, while much has been said in regard to protein in excess, quite as much stress should be laid on the importance of getting enough.

Tissue repair being dependent upon nitrogen, it is obvious that enough protein is needed in the food to supply the necessary nitrogen to rebuild worn out cells.* The ideal balance is the one that supplies to the tissues the amount and kind of protein essential for its specific purpose and not a great deal in excess of that amount. Protein cannot be stored in the tissues in excess and so must be supplied to the body in regular daily amounts, the amount needed varying within much narrower limits than that of fat and carbohydrate and much less dependent upon varying conditions of exercise.

♦The normal adult body should be kept in nitrogenous equilibrium, i. e., the protein intake equal to the outgo. The intake is proportionate to the food ingested; the outgo is indicated by the nitrogen eliminated in the urine, which can be determined by laboratory tests. The body is out of nitrogenous equilibrium when the protein intake is not sufficient to replace worn out tissue as in cases of depleted food supply, or in disease with insufficient food ingestion or assimilation. Here the intake is less than the outgo and if continued death must finally result.

The body is also out of nitrogenous equilibrium when protein is used not only to replace worn out cells, but also to construct new tissue. This is the case in convalescence from wasting disease, as in fevers, tuberculosis, etc. In these cases the ingestion is in excess of the elimination, and should continue so until a normal balance is reached. Normally the growing child takes in more protein than eliminated because of continually developing cells and tissues. Here again the body is out of nitrogenous equilibrium, but necessarily so, and should be on the safe side of an ample supply. In some cases of suboxidation the nitrogen eliminated is less than the amount ingested because of an excessive intake and insufficient activity of the organs of elimination. This lack of balance is abnormal and results in disease.

Protein Ration Constant

Unless engaged in very active muscular exercise, 2000 to 2500 food units is sufficient for the person of average height, and many leading sedentary lives do much better on from 1600 to 1800 in twenty-four hours. All, however, need from 200 to 300 calories daily of protein. If one requires 2000 calories total and 200 calories of protein the amount of protein necessary would be 1-10 or ten per cent of the total ration. But if an individual of sedentary habits needs only 1600 calories, total, he would still need the 200 protein units, making his necessary protein 12 1/2 per cent. It is very important then to bear in mind that the amount of protein should remain comparatively constant and that if, for any reason, the total food intake be low the protein must not be materially reduced. This is well illustrated in the treatment of obesity. If the daily amount of protein be kept up to nearly normal, a marked reduction in the total food intake may be made without inconvenience to the patient.

An Obesity Cure

On a ration of 1000 or 1200 food units daily, with an upkeep of protein of from 200 to 250 calories, a weekly loss in weight of two to four pounds may be accomplished and the individual not suffer from hunger but maintain his strength and carry on his regular daily duties. In fact the body being gradually relieved of an unnecessary burden, various associated ailments due to suboxidation (See chapter IV (Results More Remote)) disappear and one feels well rewarded for any self-denial necessitated. Such a regimen should, however, be carried out under the supervision of a physician and often combined with graduated exercise and tonic baths.

An abnormally low protein aliment leads to anemia, tuberculosis, malnutrition, nervous exhaustion, and other chronic and functional disorders.

How To Know

But how may we know whether or not our protein ration is properly related to our total daily intake? By referring to the tables of food values as given in Chapter V (How Much Fuel?) the percentage of protein in various foods may readily be seen and, with a knowledge of these proportions, the higher protein foods may be combined with the foods lower in nitrogen in such a way as to maintain the necessary protein percentage, thus giving to the body this tissue building element in the normal amount.

Overeat And Undereat At The Same Time

Those who partake freely of meat are in no danger of deficiency in protein, their danger lies in getting an over supply; but vegetarians often make the mistake of unbalancing their daily ration so as to overeat and to undereat at the same time. Their foods are often combined in such a way that it is necessary for them to overeat of the total amount in order to obtain the body requirement of nitrogenous food; thus we frequently find such an individual poorly nourished and unsatisfied while at the same time he suffers the effects of overeating and indigestion.

Protein Balance Disturbed

In the preparation of food the protein balance is often disturbed by the addition of an excess of fat or sugar or both. Take for example an Irish potato containing 100 calories, ten calories or ten per cent of which is protein. Add to this 50 calories of butter. The protein calories still remaining ten, the percentage of protein is now 6%. Likewise beans, always considered a high protein dish, may be made a medium or even a low protein food by the addition of a free amount of fat in their preparation. An ordinary serving of oatmeal with whole milk contains about 150 calories of which 27 calories or 18 per cent are protein. If to this, 50 calories of sugar are added, and cream with its high percentage of fat used instead of milk, the serving has been reduced from a high to a low protein dish, the amount of protein being even as low as 8 per cent of the total food units. If cream were used but no sugar, the percentage of protein would drop to 9 1/2. The addition of the cream and sugar greatly increases the total food value without adding any protein.