Practical information on nutrition for use by: physicians, dentists, nurses, home economists and nutritionists [1940]

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PRRCTICRL InFORmRTlon on nUTRITion

For Use By:

.

Physicians, Dentists, Nurses, Home Economists and Nutritionists

Georgia Department of Public Health

Atlanta, Ga.

AP-10,019

Since nutrition is one of the greatest

public health problems we have to face in Georgia,

I am requestir~ your assistance in disseminating

"Practical Information on Nutritionll

/ ij'1?~{d,_/~~"<~/'J,,_~-Z-"l.-1..~~/J,

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~

T. F. Abercrombie, M. D., Director

Georgia Depart~ent of Public Health

CONTENTS

Page
Introduction ...................................................... 1
Functions of Food .................................................. 1

Energy .......................................................... 2

Energy ~~etabolism ................... 3
Proteins .......................................................... g
Calcium and Phosphorus ............................................ 14

Il"'on ............................................. 17
Copper ............................................................ 19
Iodine ............................................................ 19
Vitamin A ......................................................... 21
Vitamin ~l (Thiamin Hydrochloride) .................................. 24 Vitamin ~2 (Riboflavin) ................................................ 28 Pellagra Preventive Factor (Nicotinic Acid) ............................ 31 Vitamin ~6 (Pyridoxine) ..............................................., ..... 35 Filtrate Factor Complex Group of Vitamins .................................... 35
Panthothenic Acid ...................................................... 35

Anti-Grey Hair Factor ....................... 35

Vitamin C (Ascorbic Acid) ............................................................. 36

.......... Vitamin D (Anti-Rachitic Vitamin)

,.

. 40

Vitamin E (Alpha-Tocopheral) .................................... "
Vitamin K (Koagulation Vitamin) ................................... "

. 43 . 44

Pregnancy and Lactation . 45

Daily Food Re quirement ........ 47

A Guide for Balanced Meal Planning . 48

A Good Diet at a Low Cost ......... II'

..

... What the Public Health Nurse May do to Promote Better Nutrition

References ....................................................................................

PRACTICAL INFORMATION ON 1ruTRITION

Introduction _ ..

0

._.

_

The recognition of the relation between health and good nutrition is one of

the newer developments in the field of pUblic health. It is commonly believed

that many of our people suffer from ailments brought on largely by a shortage

or lack ~f proper foods.

The purpose of this bulletin is to discuss briefly the vital food elements,

their relation to health, the body's daily requirement, their sources and

proper preparation. This material is intended to be only a reference, or

guide, for physicians, nurses, dentists, home economists and nutritionists

and it is hoped the information will prove useful. If more detailed infor-
,.
mation is desired on any phase of this publication, 'the Georgia Department of

Public Health will gladly furnish a list of references upon request.

Functions of Food

Food has three main functi~ns in the body, namely to:

1. Furnish heat and energy

2. ~uild and repair body tissue

3. Regulate the body processes.

Foods that furnish heat and energy are the carbohydrates and fats; such as

bread, cereal, p?tatoes, macaroni, rice, butter, cream, bacon and lard. Pies,

cakes, candy, honey, jams, marmalades are also energy foods.

Foods that build and repair tissues are primarily the animal products: milk,

lean meats, eggs, cheese and fiSh. These foods furnish proteins, minerals

(such as iron), and vitamins A, B and G. Green leafy vegetables and deep

yellow vegetables are also important in body building.

The foods that regulate the body urocesses are those containing minerals,

vitamins and water and are primarily found in fruits, vegetables, lean meats

and milk.

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;" ..;".!

,.
,; f i.1 ~; ~ ~.
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E:NERGY

Energy is the power to do work.

Energy May Manifest Itself as:

1. Work,

whic4 is measured in termso~ Footpounds.

2. Electric.ity.

II " "

II.

n

II Kilowfttt Ho:urs."

}. He?-t.

"""

" " II Calories.

4. Light.

n

II

"

II

n

II. Candle Power.

The stored energy in food is measured in terms of heat units ~alled calories.

A calorie is the amopnt of heat required to raise one kilogram (2.2 pounds)

of water one degree Centigrade. or one pound of water four degrees Fahrenheit.

Types of Apparatus Used to Measure Energy Value of Foods

1. Bomb Calorimeter. This apparatus consists of an inner chamber, or I1bomb l1 made of steel and lined with gold or platinum, into which is put the material to be tested. The cha~ber is filled, with pure oxygen so that the combustion may be quick and complete. The bomb is immersed in a known amount of water and the ~~at generated by the burning of the food is measured by observing the change in temperature of the water.

2. Oxy-Calorimeter. Dr. ~nd Mrs. Benedict devised this apparatus to use especially for 'foods. The food under consideration is burned in a current of nearly pure oxygen and the volume ofoxyg~n consumed in its complete combustion is measured much the same way as the Benedict student.apJ?aratus.

When undergoing complete oxidation in t?8 bomb calorimeter,th,e foodstuffs yield the following average heat of combustion:
A. One gram of pure carbohydrate yields 4.1 calories.

" B. n

11

IT

protein

C. 11 n 11 II fat

Our bodies are energy-transformers.

" 5. 65 n " 11 9. 45
Their sole source of energy is food, and

the most important result of the changes which food undergoes in the body is

r

transfonnation of food into the forms of work and heat. The work may be

either internal, such as digestion, respiration and circulation. or external,

such as walking, rUL~ing and muscular activity.

When food undergoes complete oxidation in the body, the foodstuffs yield the

following heat of combustion:

Total Value

Per Cent Lest in Digestion

Per Cent Digested

Eody Receives

One gram'Carbohydrate One gram Fat One gram Protein

4.1 Cal. 2

9.45 II

5

4.35 II

8

98

4 Cal.

95

9' II

92

4 II

ENERGY NETABOLISH
Metabolism The processes of chemical change which take place within the body unde~ the influence of living cells.
Total Energy Metabolism The term applied to the chemical processes perteining to the combustion of fuel within the body, taking into consideration amount of sleep, activities, growth and specific dynamic action of food.
Basal Metabolism The minimum energy expenditure of a person under the following conditions: A. Awake, lying quiet and relaxed. E. 12 to 18 hours since last intake of food. C. Body temperature normal.
D. In a room that has a temperature of about 720 Fahrenheit.
Methods Used to Determine the Energy Requirement of Man 1. By observing the runou-~t of food conslli~ed (dietary studies). 2. Ey observing the amount of oxygen used or consumed --- respiratory quotient. The volume of carbon dioxide produced equals voll~e of oxyge~ consumed. Respiratory quotient or the average is .82.

-4-

3. By determining the balance of intake and output (carbon and nitrogen
metabolism experiments). I(Intake" is found by weighing ana. analyzing-
all food eaten. "Output" is found by collecting and determining the end products eliminated through the l'14"'1gs, kidneys, intestines and skin.

4. By direct measurement of the amount of heat in calories given off by
-the body (calorimeter experfments).
-. Basal ener~J metabolism of the average man is 1700 calories for 24 hours and
that of the average woman is 1300 calories for the same period of time.

Fap:ors Involved in Energy Requirement of the Individ.ual

1. Size of body - requirement increases in proportion to body surface area.

2. Activity of d.uctless glands (partic-ularly thyroid):

A. Overactivity tends to cause rise in basal metabolism rate.

B. Underactivity reduces rate, as with myxedema.

3. Sex - wonlen have a basal metabolism about 14 per cent lower than that
of men of correspond.ing age.

4. Age - basal metabolic rate d.ecreases gradually thr)ug~10ut life.

5. lviuscle tension - eLlo-;:;ioas affect the condition of in1).scle tension and
-thus influence metaJolism.

6. Fregnancy - basal IU3taoolic ri'l_te rises slowly d,u1i~g the last four
months. Murlin estimates :hat for the h~j~n mother the basal energy metabolism per kilog~a~ per"hour is only ~bo~t4 per cent:higher than
for the same woman before pregnancy.

7. Activity - the greater the activity the higher the energy requirement.
This is the greatest contributing factor. -

3. Food - increases the metabolism at least 6 per cent. Protein has
highest specific dynamic action. Specific dynami~ action is the stimulating effect of food.

9. Sleep - deCreaE'8S internal work throug...1} relaxed muscular tensioli - save
0.1 calorie per kilogram of body weight per hour of sleep. Basal metabolic rate is 2)proximatelylO per cent lower during sleep.

10. I"Iental vorl:: - does not affect the energy reQuirement appreciably except

as it may Je acco~)~nied by muscular tension - an allowance of 3 to 4

per cent-rise in bas~i for mental work under te~sion.

.

11. Climate - people living in a warm climate have a tendency to have somewhat lower tas~l than those living in a cold climate, from 10 to 20 per cent.

12. Race - the Orientals have a lower tasal than people living in the temperate zone.

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13. Fever - it has been calculated that the increase in energy expenditure
is about 7.2 percent for every degree Fahrenheit rise in body temper-
ature.

Requirement of Children

1. Basal Metabolic Rate

A. Higher than adult basal metabolism rate in proportion to weight. Basal metabolism is highest between ages of 1 to 2 years. Girls 11 to 14 years show an increased rate of metabolism. Boys 15 to 16 years show an increase in rate of metabolism. Basal metabolic rate gradually decreases
after 14 years in girls ~nd 16 years in boys. There is a
close correlation between basal metabolism and height.

B. Influence of Sex

(1) Rate of boys higher than girls beginning with adolescence.

C. Influence of Activity

(1) Same as adult requirement.

(2) Activity of children relatively greater than that of adults.

D. Influence of Growth

(1) Except in periods of most rapid development, requirement for growth is 15 per cent of basal metabolic rate.

Energy Requirement of Different Age Groups

Age

Tentative Standards for

Calories Per Day

Children
Under 2 years
2 to 3 years

900 1200

Girls
4 to 7 years
3 to 10 years 11 to 13 ;)TearS 14 to 19 years

1500 2100 2400 2500

Boys

4 to 6 ::rears

7 to 1) years

9 to 10 years

11 to 12 years

13

to

IJ:; ./

;?ears

16 to 19 years

1500 2100 2400 2500 3000 3600

"';6-

. W~men, 20 years and over Sedentary work Light work Very active work Moderately active work

2100 2300 3000 2500

M~n, 20 years and over Sedentary work Light work Very active work Moderately active work

2400 2700 4500 3000

(D. S. Department qf Agriculture, 1939 Year Book, "Food and Life ll ,

page 320)

.

Energy or Fuel Value of Foods

k:limal Pro te in
Beef, round
:But~;er;nilk
Cheese, chec:.dar Chic':en, fo\vl Egg, whole Larr:b chop
Liver, -aeef
Hil~{:. vihole, fresh Milk, whole, fresh Salmon Tuna fish
Fruits

Amount
4 x 4 x 1/2
1 cup 1-1/8ft cube 1/2 breast, or 1 thigh 1 medium 1 medium 2-1/2 x 2-1/2 x 1/2 1 cup 1 quart 1/2 cup flaked 1/2 <::up flaked

Calories
150 86
100 206
74 133 100 166
676
196 275

Apples Apricots Bana:1.a, A.. P. Dates Grapefruit Lemon, A.P. Oranges Peaches, fresh Peaches, c[;.nned Pears, fresh Pears, canned Pineapple, canned Pru.'le s, dried A.P. Raisins Strawberries

1 medium

75

5 to'~F~W:lves

100

1 medium

100

4

100

1/2 nedium

100

1, 2-3/4" long

25

1 , 2-1,/2" diameter

100

1 medium

48

2 halves and juice

100

1 medium

64

2 halves and JUlce

65

1 slice and 3 t. juice

100

4 to 5

100

1/4 cup scant

100

2/3 cup

25

Vegetables

Beans, string

1/2 cup

30

Beans, navy, dry

5 tablespoons

200

Beans, baked

1/2 cup

118

Beans, lima, green

1/2 cup

125

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Vegetables (continued)
Beets, diced Brussel sprouts Cabbage, E. P. Carrots, E. P. Lettuce Onions Onion Peas, fresh Peas, canned Peas, dried Potato Potato chips Potato, sweet R;:uiishes Rutabaga Spinach Squash, sur.uner Tomatoes Turnips Turnip greens
Cereals
Biscuit, baking powder Bread, whole wheat, 50% w.w. Bread, rye Corn bread Cornflakes Cornmeal, cooked Crackers, graham Crackers, soda Flour, graham Flour, ",hite Flour, whole wheat Grape nut s Muffins Rice, cooked Rice, puffed Rolls, parker house Rolled oats, cooked Sugar Wheat, shredded
Made Dishes
Apple, baked Applesauce Apple pie Berry pie Cake, angel food Cus tard, baked Cup cake, chocolate

Amount
1/2 cup
2/3 cup
1 cup raw 1/2 cup cooked
1/4 of 411 head
1/2 cup 1 small 1/2 cup 1/2 cup
1/4 cup
1 medium 10 large chips 1 'small 1 medium 1/2 cup 1/2 cup, cooked 1/2. cup 1/2 cup 1/2 cup 1/2 cup cooked
1 small 1 slice 1 slice 211 x 2" x 1" 1 cup 1/3 cup 2 crackers '2 crackers
3/4 cup
1 cup
3/4 cup
4 tablespoons 1 of 2-3/4" diameter 1/2 cup 1 cup 1 roll 1/2 cup scant 1 teaspoon 1 biscuit
1/2 large
3/8 cup
average serving average serv.ing 1-1/4" x 211 x 2-1/2f1 1/2 cup 1/2 cup cake

Calories
40
52 17 32
15
45
2
65
57 168
110 100 200
2
36
22 17
20 30
32
50
64
75
100 100
59
80 40 351
388
356
100 150
93 50 85
66 52
100
100 100 300 310 100 100 100

Made Dishes
Doughnuts Lemon' pie Mince pie
Fats
Butter Cream"20% Cream, 40% Cod liver oil Lard lvIayonnaise

-8-
Amount
1/2 of 3" diameter
average:se rving average serving
I tablespoon
1/4 cup scant 2 t. scant
3/4 tablespoon I tablespoon 1 tablespoon

Calories
100 450 450
100 100 100 100 100 100

PROTEINS
Defini tions
1. The \"lord "proteins" was coined from a Greet: verb meaning "to take first place". Proteins are [Jade up of amino acids, which are necessary to build and repair tissues and are an essential of some of the vital body compounds. Plants manufacture protein through their chlorophyll from the material which they take in from the soil, plus water and sunshine. The protein is stored within the plant.
2. Amino acids are the large number of related substances made by union of simple substances containing nitrogen. There are 22 of them commonly found in food and body proteins, all having certain characteristics in common, but each exhibiting properties which n~rk it as a distinct chemical entity.
3. Hemoglobin is the compound which gives color to the red corpuscles in the
blood. It is responsible for the ability of the blood to transport oxygen from the lungs to the tissues (as well as carrying carbon dioxide from the tissues back to the lungs).
Relation to Health
1. Essential in building tissue.
2. Necessary for daily repair of tissues.
3. Source of energy.
4. Regulates body processes.
5. Certain amino acids essential in manufacture of vital compo1L~ds, such as
insulin, thyroxin and adrenaline.
6. Necessary for growth.

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7. Obtained from plant and animal life.
g. Contains nitrogen in addition to carbon, oxygen and hydrogen.
9. Not stored in the body to any extent.
10. Needed during childhood:
A. With the function of protein largely one of tissue building, the selection of protein, both as to quantity and quality, is never more important than during the life of the child. During the period of greatest growth the need of nitrogenous material is at its height. Through the first year of a baby's life the requirement per kilogram is greater than any other time. It is frequently said that two-thirds of the child's protein should come from animal sources.
11. Needed during pregnancy and lactation:
A. The modern idea is that a liberal supply of protein is best, especially during the latter part of pregnancy and throughout lactation. The League of Nations Technical Commission recommends an intake of 1 gram of protein per kilogram for the first three months of pregnancy and 1.5 grams per kilo for the remainder of the period, and 2.0 grams during lactation. Teel and Burke suggest optimal intake of protein during pregnancy and lactation of approxin~tely 100 grams and 125 grruns respectively. Careful thought must be given to quality of protein muscle building foods, adequate in respect to the amino acids essential for growth and maintenance. They should be supylied in sufficient amounts.
Protein Metabolism is Affected by:
1. Fasting
A. Rate of protein metabolism in fasting is considerably influenced by the previous habit as to the daily amount of protein conswaed and metabolized, and the ~llOunt of stored glycogen and fat. Protein is used for fuel in cases of fasting.
2. Amount of carbohydrate eaten
A. It has been shown in fasting experiments the stored glycogen and fat in the body exert a "sparingll influence upon protein metabolism. The amount of protein broken do\~ in the body being smaller when the supplies of glycogen and fat are more abundant.
B. The body draws upon its stored protein for energy so long, and only so long, as the fuel value of the food is sufficient. Lusk in 1890 experimenting upon himself, showed the susceptibility of the protein metabolism to the sudden withdrawal of carbohydrate food. Withdrawal of carbohydrate increased the nitrogen excretion from 11.4 to 17.18 grams per day.

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3. Amount of fat eate.
A. It appear, wheft ear'oh~t~'e. ~~ t~~ fqg~ ~r. almo.t entire11
replaced by: ~~ ",Q'if"RW9" ~f EMlfi" 1. \1l- form of fat there
is an unfavorable' el1el:t \1:P01\ 'i@ I.i'reg." \alaace, but when the
replacement ie such as to aifee' not ever 1/2 of the total calories. the differenee in pro'eia sparing actioa is slight.
4. Amount of protein eaten

A. The healthy fUll-grown body tends to establish nitrogen equilib-
rim by adjusting its rate of protein metaboiism to its food supply within wide limits. From experiment it is apparent:

(1) That the body tends to adjust its protein metabolism to protein supply.

(2) That when the body is accustomed to a certain rate of protein metabolism, it requires an appreciable length of time to adjust itself to a materially higher or lower rate.

5. Amount of muscular exercise

A. Only in cases where increased muscular exercise results in enlargement of muscles is there storage of nitrogen.

Requirement

1. Adults'

Women

Approximately 70 grams per day.

Men

Approximately 70 to 100 grams per day.

1 gram of protein per kilogram of body weight per day for the aduJ:t"seems a reasonable amount.

2. Children

A~e

Calories per Kilogram

Grams of Protein per Kilogram of Body Weight

at 10% level

at 15% level

1
2 to 5 6 to'l2

90 80
70-60

2.2 2.0 1.7-15

35 30 2.6:"'2.2

13 to 15

60-50

1.5-1.2

2.2-1.9

*Rose, Foundations of Nutrition, p.138 Use 15% level of protein

3. Protein demands of the 'body are greatest: A. During Childhood, 1 to 16 years of age.

13. Pregnancy

C.' Lactation

D. Wasting diseases, as tUbe~ulosi$

4. Daily requirement may be met by:

1 quart milk 100 grams or 1/4 lb. R. beef
1 whole egg 1/2 cup oatmeal 1/2 cup orange juice
3 slices 50% whole wheat bread
Kinds of Proteins

325 grams

197 6.7 27

" "II

0.6 II

87 "

109 grams

1. Complete proteins contain all the essential amino acids that are necessary to maintain life and support growth.

2. Partially complete proteins are those that will maintain life but will not support gro"'Jth.
3. Incomplete proteins are those that neither maintain life nor support growth.

Proteins are complex substances because they are composed of many different

amino acids. Each different protein is classified or distinguished by name

according to the nULwer, the kinds, the percentage of each kind and the ar-

rangement of the amino acids in that particular protein. There are 22 amino

acids and all 22 may enter into the formation of a protein or less than 22.

There are 10 indispensable amino acids at the present. Indispensable amino

acids are those that must be fed daily since the;,. cannot be synthesized in

the body. They are as followS:

(1) lysine (2) leucine (3) isoleucine (4) threonine (5) valine

(6) tryptophane (7) histidine
(3) phenylalanine
(9) metl1ionine
(10) arginine.

:..i2-

Sources Food Haterial

Character of.frote~n i~ Some Common. Foods

Chief Kind of Protein Present

Com~lete ~r Incomplete

Almonds Cheese Corn Eggs Gelatin Lean Meat Milk Navy beans Peas Soybeans Wheat

Excelsin
Casein Lactalbumin
Glutelin .Zein
~\
ovalbumin ovovitellin
Gelatin
.Albu;nin Nyosin
Cc~s8in
13,C talamlin
Phaseolin
Le,gu.;rrin
Glycinin i IJcs,~r'181 n GLC:cclin
Gl'lte'1.in

Coinptete
. Complete Complete
Complete Incomplete, lacks lysine & tryptophane Complete Complete
Incomplete, lacks
tryptophane & tyro-
sine, high in lysine Complete Comniete '.
Complete Complete
Incomplete
Incomplete
Complete Incomplete Partially incomplete, low in lysine Complete

Rose, Foundations OI Nutrition, P. 135

Foods Particularly Rich in Protein

1. Plant sources (named in order of richness)

Food

Amount

A. Peanut butter B. Pee,nut s C. Peas, dry D. Navy Deans j' dry E. Almonds F. Beans, kidney, d.ry G. Beans, lima H. Pecans 1. Pinto beans

1 tablespoonful 16 nuts 1/2 cup cooked 1/2 cc;.:p cooked 10 nuts 1/2 cup cooked 1/2 cup cooked 12 halves 1{2 cup cooked

Grams
39
4.0 7.1 6.6 27 6.6 6.2 1.4 6.6

2. Animal Sources
Beef, dried, creamed Beef, round, 100 grams Cheddar cheese, 100 grams Chicken, 100 grams
Egg
Liver, beef, 73 grams
Nilk Milk Salmon, canned Salmon, fresh

ArnOU-.'lt
1/2 cup
4 4 11 x 11 X 1/211 7/8 cup grated
1/2 breast 1 mediu:n
2:'1/411 X 2-1!4I1 x 1/211
1 quart 1 cup 1/2 cup flaked
1 I/ 4 _pound

Grams
B.O
19~7
277 193 6.7
158
325 79
2108 22.0

Supplement Diets Contairing Incomplete Protein by:

1. Adding milk to the diet in various ways as a drink and by use in cooking.
2. Adding eggs by va~Jing the ways they are served, in omelets and puddings, etc.
3. Adding cheese to different dishes, as spanish rise, creamed vegetables. 4. Adding nuts. 5. Adding peanut butter. 6. Using inexpensive cuts of meat, such as chuck roast, meat loaf and stews.

Ways to Cut Cost of Protein Needs

1. Use wore milk, which is not as expensive as meat. 2~ Use a variety of green vegetables and leguLies, such as dried peas, navy
beans and lima beans.
3. Use cheap cuts of aeat, such as stew meats, chuck roast, Lieat loaf and
salmon.
4. Use wore cheese in dietary. 5. Use meat substitutes instead of meat.

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CALCIUM AND PHOSPHORUS
Relation of Calcium to Health
1. Essential for development of bones and teeth.
2. Essential for coagulation of the blood.
3. Helps control the contractility of the muscles, particularly the
rhythmic beat or the heart.
4. Pre.oorves the normal resIJonse of the neMres to stimuli. 5. Acts as a coordinator ~nong mineral elements, r~ving the power to
prevent disturbances which might otherwise be caused by an over or under supply of some minerals.
6. Aids in regulation of the parathyroid glands. 7. Aids in regulation of the ascorbic acid (vitamin C) content of the
blood.
Relation of Phosphorus to Health
1. Essential for bones and teeth.
2. Essential for all cell activity.
3. Aids in maintaining chemical neutrality of the blood. 4. Must be present in liberal amounts in order that the body may utilize
calcium present in foods.
5. Preserves the normal response of the nerves to stimuli. 6. Aids in the maintenance of the proper liquid content of the tissues.
Utilization of Calcium and Phosphorus is Favored by:
1. Absolute amounts in the diet.
2. Correct ratio of calcium and pho~phorus.
3. The presence of adequate amounts of vitamin A, C and D in the diet.
4. Exposure to sunshine. 5. Moderate use of fat, as an excess is thought to increase the elimination
of calcium and phosphor~s.
6. Normal functioning of the parathyroid gl&~d. as this plays a part in
utilization of calcium.

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Daily Requirement .t Adult

Calcium Grams .68

-Pho spho rus Grams

Ch~ld

1

Pregnancy

1.5 to 3.0

Lactation

2

2.0 to 3.0

.-, .,

..

Calcium. and phosphorus in milk is well assimilated, while these minerals in vegetables and cereals are not as well assimilated by children. The daily

requirement of calcium and phosphorus cay be met by one quart of IDllk

daily. A quart of milk contains 1.132 grams of calcium and 0.992 grams of

pho spho ras

Sources

~uantity of Calcium in Various Foods

Food

Size Serving

Beans. navy Beets Butter Butterr.lilk Carrots Celery Cheese, American Cheese, cottage Cheese, Cre8.J.ll Cream, 40% Egg, 'lThole Milk
.... 1"Iolasses 'Oranges
Turnips Turnip greens

1/2 cup cooked 1/2 cup cooked 1 ounce -
1 cup 1/2 cup cooked 2 stalks
1 O1L.'1.ce
1 ounce 1 ounce 1 cup 1 medium 1 cup 1 ounce 1 mediup 1/2 cup'cooked 1/2 cup cooked

GraIns
.140
.094
.004 .252 .046 .039 .27-9 .025 .109 .195 .031 .283
.077
.026 .181 2.900

~~ntity of Phosphor~s in Various Foods

Apples Apricots, dry Banana Beans, baked Beef. round Bread, whole wheat

1 Iuedium
5 to 8 halves
1/2 medium
1/2 cup
4 4 11 x 11 X 1/2 11
1 slice

.015
.044
.048
.340
.212 .043

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~uantity of Phosphorus in Various Foods (Continued)

Food
Buttermilk Cheese, eheddar Grapefruit Ham Milk, skim Milk, whole Oats, rolled Potato, white Prunes, dry Salmon Veal chop Wheat, cracked Wheat, puffed Wheat, shredded

i?~ ~a5Y~~p
1 cup
1/6 pound
1/2 medium
~ x ~ x 1/4
1 cup 1 cup 1/2 cup cooked 1 medium
4 to 5
1/2 cup
1. mediUnl 3 t.
1 cup 1 biscuit

Grams
.233
.471 .057 .176
.192
.. 233
.065 .07g .035 .250
.215 .015
.063
.091

Effect of Cooking on Calcium and Phosphorus

1. Heating milk causes a loss of calcium and phosphorus, the longer the time the greater the loss.
2~ SQaking fruits and vegetables involves mineral loss. }. N@cessary to use liquor in canned foods or valuable minerals and vitamins
will be lost.
4. Cooking vegetables in their jackets will preserve minerals, as they are
found largely in the jacket or near the surface of the food.
5. Cutting vegetables in large pieces in preparation for cooking aidsin~
preserving mineral and vitamin content.

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IRON

Relation to Health

1. A constitutent of the hemoglobin of'-the blbdd.,which cartiesoxygen to the cells of the body.

2. Enters into the composit~on of every living cell.

3. Functions as a stimulator of the vital processes of the cell.
4. Prevents nutritional anemia.

5. Deposited mainly in the liver, bone marrow and spleen.
6. Not stored to any extent in the body, therefore, it must be supplied in
. daily food intake.

Results' of a Deficiency of Iron

. 1.'Slow growth in young

2. Poor resistance to infection

3. 'Listlessness
4. 'Lack of pep or ener~J

5. Poor appetite

6. Constipation
7. Nutritional anemia

8. Pallor

Daily Requirement

Children

lvlg.

Girls

Mg.

2 to 3 years

6

Under 2 years.

r
0

Adults

14 to 19 years

15

11 to 13 11

15

B to 10 11

11

4 to 7

II

g

Man Woman

.

12 15

*Pregnancy

30

Lactation

30

Adolescence,

especially female

15

Boys

16 to 19 years

19,

13 to 15 11

15

11 to 12 II

13

9 to 10 n

12

9 to g

If

11

4 to 6

II

g

* Teel and Burke reco~~end a 20 per cent increase during pregnancy.

-18-

Daily Requirement of Iron ~ray be Met by:

Food

Measure

Bread, whole wheat

3 slices

Egg

1 medium

Ham, lean

1/6 pound

Milk

1 pint

Molasses

2 tablespoonfuls

Oatmeal

1/2 cup cooked

Orange

1 medium

Potato

1 medium

Prunes, dried

4 to 5

Turnip greens

1/2 cup cooked

Calories
216 74
187
332 96 79 100
100 100
22

Iron Mg.
1500 1.260
98 '1.160
2.88 0.96
.650 1.010 0.941 }.480

~ne baby comes into the world bearing in its body a special store of iron, which serves as a reserve during the lactation period. The cmount of iron' stored in the baby's body at birth depends upon the amou.'1t in the mother's
diet. This store is usually exhausted at 3 months of age and, therefore, egg
yolk is introduced in the diet at this age. Due to losses in menstruation; the iron requirement of the adult woman is higher than that of man.

Chief Sources
Apricots, dried Beans, string Beef, lean Collards Egg, whole Greens, turnip Ham, lean Liver Molasses Oatmeal Potatoe s, white Prunes Spinach Shredded wheat

Amount
5 to 8 halves 1/2 cup 4 x 4 x 1/2 1/2 cup, cooked 1 medium 1/2 cup, cooked 1/6 pound 2-1/4 x 2-1/4 x 1/2 1 tablespoonful 1/2 cup, cooked 1 medium 4 to5 1/2 cup cooked
1 biscuit

Mg.
2.89 0.882 4.10 1.66 1.260 3.48
.98 6.47 1. 435 0.96 1.148 0.941 255 .1.260

-19--

COPPER

Relation to Health

Copper must be present with iron to form hereoglobin of the bi~od, although there is no copper in hemoglobin itself.

Daily Requirement Infant Child Adult Pregnant or nursing woman

Milligrams
1 to 1.5 1.5 to 25 35 35 to 4

Source Most of the supply in the body is stored in the muscles, bones and liver. In general, copper is fo~~d with iron in foods, so there is little or no danger of a deficiency if the iron requirement is met.

IODINE
Relation to Health
Iodine is a necessary part of thyroxin, the active principle of the internal secretion of the thyroid gland, which influences energy metabolism and prevents goiter. Goiter is an enlargement of the thyroid gland where there is
insufficient iodine in the diet to furnish thyroxin. The body contains 25 milligrams of iodine, 15 milligrams of it in the thyroid gland.
Results of Lack of Iodine
Enlargement of thyroid gland (simple goiter)

-2~
Pallor Listlessness Low basal metabolism Stillborn babies Fatigue Obesity Thickened connective tissue, especially abo~t the face, neck and hands, Lessening of mental power
Thyroid Trouble is most apt to Manifest itself During: Fetal life Adolescence - especially girls Pregnancy
Requirement In general there is' enough iodine in the soil and water to take care of individual requirement, except in the Great Lake and mountainous sections, kno~~ as the goiter regions.
Food Sources Salmon, fresh or canned Oysters Haddock Cod liver oil
Iodine may be Supplied in the Goiter Regions by: Iodized salt Iodine in drinking water Tablet form, sodium iodide

-21-
.. V~TAMIN A
Relation to Health
1. Alimentary Tract
The mucous membrane is quickly affected by shortage of vitamin A. This vitamin is essential to the full functioning' of "the first line of defense", the mucous membrane in the digestive tract.
2. Growth
Vitamin A has a direct stimulating effect on growth and is needed in larger amounts during the growir~ period. If vitamin A is left out of the diet for any length of time, death may result.
3. Reproduction and lactation
Lack of vitamin A often causes stillborn animals, or else the babies die soon after birth. Mot~erls milk is rich in vitamin A.
4. Nervous system
If a person has been deprived of large amounts of vitamin A, he may have muscular weakness and paralysis, unsteadiness of gait and flabbiness of muscles.
5. Sex organs
Lack of vitamin A causes. ovulation to cease in the fet~le. In the man the organs are also pe~anently injured.
-6. Teeth
Lack of v.i tamin A cav.ses .the. teeth to .bec ome chalky, \vhi te and b ri t tle , oyJing to the loss of~he .enamel ~Ji. th t ts orange colored pigment and to the exposure of the dentine.
7. Skin
Vitamin A keeps the skin soft and moist and the hair soft and glossy. Promotes a healthy epithelial tissue. Lack, or insufficient aLl0unt, of vitamin A causes the skin to becone dry and rough and at the sites of the hair follicles a pimply eruption occurs.
8. Urinary Tract
Kidney and bladder stones are frequently found where there is a lack of vitamin A in the diet.
9. Xerophthalmia
When lacking in vitamin A the lachrymal gland ceases to fUnction, the eyeball becomes dry and bacteria quickly begin to grow in the conjunctional sac, the lids of one or both eyes become congested, an

- -22-

excretion comes from the inflamed conjunctiva and soon the swol:en, sticky and scabby lids compl~tely close the eye. It eventl~lly attacks the cornea and permanent blindness ensues. The disease is known as Xerophthalmia, K~ratomalacia or Conjunctivitis.

10. Thyroid gland

Over-activity of the thTToid gland is associated vd th a greater' need for vitamin A.

11. Colds

Vitamin A shortens the duration of colds but does not prevent the infection or number of colds.

12. Life span

Vitamin A lengthens the span of life.

13. Storage of vitamin A

Vitamin A is stored in the liver. We often eat more vitamin A in our food than we need for immediate purposes. This excess is stored in the liver in reserve in a kind of storehouse. This is very useful, as we are thus able to go for lo~~ periods without any vitamin A in our food, providing we have a reserve. Itis surprising how much can be put away in this manner.

Daily ReqUirement

Child, 2 to 6 years Child, 6to 10 years Adolescence Adult Pregnancy

6000 I. U. or 10 Kg. 6000 - 3000 I. D., or 10 to 13.3 Mg. 3000 I. U., or 13.3 Mg. 6000 I. U., or 10 Mg. 6500 I. li., and upward, or 10.3 Ng.

One U.S.P. (United States Pharmacopoeia) or one 1. U. (International Unit) is the activity possessed by 0.6 microgram or 0.0006 milligram of pure beta carotene.

Daily Requirement may be Obtained by:

Amount

International Units

Banana Beef, round Butter Carrots, cooked
Cream, 2D%
Egg Lettuce Milk, whole Orange juice Potatoes Potatoes, sweet Tomatoes

3-1/2 ounces 3 ounces
3 pats
1/2 cup 2 OUllces 1 medium
1/4 head 1 quart
3-1/2 ounces 1 medium 1 medium,
1 medium

380
50
925
150
625
700
175 2203
67 40
2000
1000
9b70

-23-

Sources

Vitamin A activity is associated with highly pigmented foods, those having

a deep green or yellow color. The greener the leaf and the thinner the ieaf,

the richer the source of vitamin A. This vitamin comes in yellow and green

foods mainly.

.Animal

Amount

1. u.

Beef liver Butter Cheese Egg yolk Fish oils Milk, whole

2 ounces 1 tablespoonful 1 oz., or average serving 1 average 1 tablespoonful g ounces

6000-24,000 400 484
400
9350 384

Fruits

Apricots, dried

4 to 6 halves

Bananas

1 small

Peaches, yellow, canned 2 halves

Peaches, fresh

1 medium

Prunes, dried

4 to 5 medium

1 655
400
1700 1700 500

Vegetables

Beans, green Beet tops Broccoli Cabbage, green Co.rrots Collards Kale Lettlice, leaf Mustard greens Peas Sweet potatoes Tomatoes Turnip greens

1/2 c. cooked 1/2 c. cooked 1/2 c. cooked 1/2 c. raw 2/3 c. cooked 1/2 c. cooked 1/2 c. cooked 1 large leaf
1/2 c. cooked
1/2 cup
1 small
1 medium 1/2 c. cooked

900 Excellent
9000 23 2100 7000 20,000 40
H,OOO
750 1660-11,620 1000 10,000

Effect of Cooking

Vitamin A content of foods is not destroyed by cooking. However, to retain the vitamin and mineral content, food must be cooked a short time. Never overcook vegetables because this destroys the minerals. Canned vegetables should be cooked in the fluid, or liquor, in which they come. After cooking, the liquid should be served with the vegetable or, if not used up in the serving, should be saved and made into soups, etc. Frozen vegetables should be dropped into boiling water and cooked covered for about g minutes.

-24-
VI TAl'JlIN B1
(Thiamin Hydrochloride)
Relation to Health 1. Necessary for good health at all ages. 2. Essential for normal growth, re~roduct~on and lactation.
3. Appears to playa part in the metabolism of carbohydrates. 4. Very important in the diets of expectant and nursing women. A generous
supply in the mother's diet assists in providing the infants with a good milk supply.
5. Important in promoting a good appetite and maintair.ing the normal muscle
tone of the digestive tract.
6. Essential to prevent the nervous disorder called beri-beri. 7. Very little thiamin hy~rochloride is stored in the body, a daily supply
is needed. 8. Has been found to be an important factor in some cases of nausea in
pregnancy.
Results of an Insufficient ~ount in the Diet over a Long Period of Time 1. Loss in appetite 2. Nervous irritability
3. Slow heart beat 4. Poor lactation 5. Sluggish digestive tract (decreases peristalsis) 6. Listlessness 7. Sub-clinical beri-beri
Results of 2 Lack or Shortage, of Thiamin Hydrochloride 1. Emaciation 2. Swelling of the limbs
3. Partial paraly~is 4. Intestinal infections and general atrophy of glands and muscles

-25-

5 Cardiac damage
6. A type of sterility in both sexes
7 Loss of appetite
8. Beri-beri
9. Fatigue
10. Stiffness 1l. Hea.daches

Daily Requiremen~ Adult Pregnancy and lactation
Boys, 16 to 19 years
Children

600 L U., or 2 mg.
1000 1. u., or 2 to 2.3 mg.
600 1. C., or 2 mg.
200-500 1. U., increasing \oJ'ith age, size and exercise

Daily Requirement may be Obtained by:

Food

Amount

Apple, ra.w

1 medium

Beans, string

1/2 cup

Bread, whole grain Cnrrots Cereal, \'!hole grain

3 slices

1/2 I

cup

2/3 cup

Chicken, dark meat

1/4 pound

Egg, whole

1 medium

14 i l k

1 quart

Orange juice

1/2 cup

Potato

1 medium

1. u.
5 13 60 16 90 279
36
144 30
21

One U.S.P., or International Unit, is the activity possessed by 30 micrograms of pure crystalline thiamin hydrochloride.

--26-

Source
Beans, kidney, canned Beans, string Beef, round Bread, whole grain Butter Carrots, cooked Cereal, whole grain Chicken, dark meat Cornmeal, yellow
Cream, 6%
Egg, whole Ham Lettuce Iviilk, whole Milk, ",hole Oats, rolled Peanuts Pork, lean Potato, white or sweet Rice, brown Squash, summer Tomato, raw (1 ~edium) \\Theat germ Yeast, baker's Yeast, brewer's

Amount
1{2 cup 1{2 cup
100 grams, 3! ounce s
3 slices 3 pats
1{2 cup
12/3 cup ounces 1 4 cup 2 ounces 1 medium
100 grams, 3i ounces
1{4 head 1 quart 1 cup 1/2 cup 17 medium 3 OU.-lces
3i ounces
3 T.
1/2 cup 4 ounces 3~ ounces 3~ ounces 3~ ounces

1. u.
125
1B
50 60-120
0
16-4B
90
279
lB' 6
15 150
15 144
36
75 51 39 21 14-2B
175 1000
400-2200 130-450 1200-6000

Food
Bananas
Beans Green, snap Lima, fresh Lima, dried Eavy, dried
Beef Lean nmscle
Beets
Broccoli
'Brussel sprouts Cabbage
Cauliflower

The Vitamin B1 (Thiamin) Assay Values of Foods

Vitamin::81 (Thiamin) Content per 100 grams (edible portion)

Food

Vitamin Bl (Thiamin) Content per 100 grams ( edible po rt ion)

18

Celery

12

Cheese

24

American cheddar

14

114

170

Chicken

12B

Dark meat

37

Light meat

26

38

Collards

67

17

Corn

Sv:eet, country gentleman 40

33

Sweet, golden bantam 50

57

COlt! peas

Dried

27

Eggs

56

yolks

312 lIB

-27-

The Vitamin BJ (Thiamin) Assay Values of Foods

Food

Vi tamin Bl (Thiamin) Food Content per 100 grams (edible portion)

Vitamin Bl (Thiamin) Content per 100 grams (edible portion)

Flour White, straight milled ifuite, patent Whi te, "plus" germ
Grapefruit
Ham, smoked
Lamb chop, lean portion
Lettuce, head
Liver, beef
Milk Condensed Evaporated Fluid, skim Fluid, "Ihole Powde red, skim Powdered, whole
Mustard greens
Oats, rolled
Okra
Onions, winter, globe Oranges, Florida

29 17 43 . -24 476 79 29 89
24 17 14
16 125 105 46
10
26

Pork Chop, lean portion Ham" smoked

Potatoes New, Irish cobbler Mature, Irish cobbler

Prunes, dried

60

Rye, whole grain

156

Soybeans

Green

159

Dried

485

Squash

Hubbard

16

Cyrl1bling

14

SvJeet Potatoes

Nancy Hall

31

Tomatoes

Red

26

Turnips

Greens

46

Whi te fle shed

20

!'!heat

Peanuts

Whole, Spanish

350

Whole roasted, Spanish

78

Whole, Virginia type

294

Shredded

73

Whole, hard spring

175

Whole, hard winter

159

Whole, soft winter

118

Effect of Cooking and Storage
1., Vi tamin Bl is dissolved ~nto cooking water in vlhich vegetables and fru.i ts are cooked and soaked.
2. Destruction of vitamin Bl is increased when soda is added to vegetables '. in cooking.
3. VitaminBl is gradual~y lost du.ring storage but is not affected by oxidation.
4. Refining of food (cereals)' in the manufacturing process is an important
factor in destruction of vitamin Bl.
Reference: Technical Bulletin No. 707, u.s. Department of Agriculture,W&shington,D.C.

-28-

VITAMIN B2 (Riboflavin)

Characteristics Riboflavin is a yellow-brown, water soluble pigment, widely distributed in both plant and animal foods.

Relation to Health
1. The function of riboflavin is not yet very well understood but it is
believed to playa part in the chemical processes of all living cells.
2. Essential for growth and normal nutrition at all ages.
3. Lack of riboflavin may manifest itself in lesions at the angles of the
. mouth.
4. It is not concerned in the etiology of pellagra.
5. Evidence indicates that riboflavin is not synthesized by the animal cell,
consequently it must be supplied daily by the diet.
6. Riboflavin deficiency is characterized by itching, burning and excessive
dryness of the eyes, granulation and extreme redness of the conjunctiva, particularly of the lower lids. Erosions around the eyes &nd a shark skin appearance of the skin over the nose are also characteristics of a deficiency of this substance.

Individual Requirement Adult Adolescents
Children, 9 to 10 years 4 to 6 II 2 to 3 II
Pregnancy

600 Sherman-Bourquin units per day

600

II

II

II

11

II

540 11

11

11

II

II

450 II

n

11

II

II

450 11

II

II

II

11

No recommendatior.s are given for the expectant and lactating mother but an excess over that for the average adult is thought to be wise.

One Sherman-Bour~~in urilt of vitamin B2 is equivalent to 3.0 to 3.5 micro-
grams of riboflavin.

Sources Apples, raw Bananas Beans, soy, drien Beef, round Beet greens Broccoli Buttermilk Carrots, cooked Cheese, American cheddar Collards Cornmeal, yellow Egg Kale Liver, beef Milk, whole Milk, Bvaporated Milk, whole Orange juice Peanuts Pears, fresh Pears, raw Peas, fresh Potatoes, sweet Potatoes, white Prunes, dried Salmon, canned

-29....
Amount 1 medium 1 medium 1/2 cup cooked
3! ounces
1/2 cup cooked 1/2 cup cooked 8 ounces, or 1 glass 1/2 cup 1 ounce 1/2 cup cooked 1 cup 1 medium 1/2 cup cooked
3t ounces
1 cup 1/2 cup 1 quart
1/2 cup 17 mediUIll
1 mediUIll 1 mediUIll 1/2 cup 1 small 1 mediUIll
4 to 5 1/2 cup

Sherman-Bourquin Units
13-50
25-40
262 60-130 250 140
48 100
55 193 624-936 144 166 576 15-65
34
5
20
36 50-66
25 86
48

-30-

Food
Spinach, fresh Strawbetries, fresh Tomato~s, raw Turnip greens Yeast, baker's dried Yeast, brewer's dried Yeast, tablet Wheat germ

AmoUnt
1/2 cup cooked 10 large 1 medium 1/2 C1,lp cooked 1 tablespoonful 1 tablespoonful 1 tablet 1 tablespoonful

Sherman-Bourquin Units 150 120 15 300 89-143 150-300 20 30

Effect of Cooking and Storage

1. Riboflavin is not easily destroyed by cooking except when soda or other alkalies are used.
2. Riboflavin dissolves easily in the water in which foods are cooked or soaked.
3. Riboflavin is not affected by canning, freezing or drying. 4. Baking, steaming, using small amounts of water in boiling vegetables,
and using the water in which vegetables are cooked will conserve riboflavin.
5. This vitamin is destroyed by strong sunlight. Milk, therefore, should
be kept refrigerated.
6. Since riboflavin dissolves into the cooking water, use the liquid in
which foods are cooked for soups and gravies or serve with the food as lI po t liquorll

-31-

PELLAGBA PR1'VENTlVE FACTOR (Nicotinic Acid)

Pellagra is a disease with a long developmental period. It is a non-co~tagious .disease characterized by a group of symptoms affecting p.;l.rtic-q.larlJT three systems of the body: the dermal system or the skin, the gastrointestinal or digestive system, and the nervous system.
In 1939 the counties in Georgia having the high resident rates from pellagra
were as follows (listed in order of the incidence of deaths, Jones County having the largest number of deaths and Monroe Co~~ty the smallest,number of those listed):

1- Jones

2. Long

34.

Barrow Jasper

56.

Habersham Marion

7 Liberty
3. Washington

9 Hancock 10. Gordon

11. Dade

12. Chatham

13 Lamar

14. Wheeler 15 Peach 16. Webster 17 Effingham
13. Brooks
19 Laurens 20. Wnitfield 21- Spalding 22. Gwinnett 23 Net'1ton 24. Harris 25 Meriwether 26. Nonroe

During 1939 there was a total of 271 reported deaths from pellagra in the
entire state of Georgia.

Relation to Health

1. It is believed that insufficient nicotinic acid in the diet is the chief cause of the deficiency disease, pellagra. Secondary deficiencies of thiamin hydrochloride and riboflavin are also likely to occur.
2. Earliest symptoms of pellagra are: A. Loss of strength in the legs B. Change in appetite

-32-
C. Loss in body weight D. Change in mood or persor~lity
3. Acute symptoms ?f pellagra are:
A. Skin eruptions, especially on the hands, arms, feet and legs, which resemble sunourn and later become brown and make the skin rough and scaly.
B. Soreness of the mouth, redness of the tongue, indigestion and diarrhea, accompanying the skin eruption.
C. Disturbances of the nervous system, leading in the severest cases to insanity.
4. Advanced symptoms:
A. Nausea and vomiting E. Diarrhea C. Numbness and abdominal distention
5. Sunlight and pellagra:
It appears on basis of the evidence now available that the action of sunlight in pellagra i~ to be regarded as that of an irritant and pellagrins should be protected from exposure and skin irritants of all kinds ..
Treatment of Pellagra, Essential Points
1. Inclusive in the diet at least 1 quart of milk daily. 2. A diet from 3000 to 4000 calories or more daily, containir~ milk, lean
meats, liver and other foods rich in the pellagra-preventive vitamin.
3. Not less than 30 grams and up to 200 grams or more daily of pure dried
powdered yeast, depending on the severity of the attack.

-33-
4. Liver extracts, either or~y or parenterally, in very large doses in the severe ~4Ies.
5. Feeding at frequent int~~als and careful, individual nursing in order
to see that the patient actually eats and retains the large amount of food nec~sary.
6. Nicotinic acid orally or parenterally as indicated, in sufficient dosage
to relieve acute symptoms rapidly.
Recurrence can be prevented only by bringing about a permanent change in the person's dietary habits. The pellagrin should not be told to stop eating his corn bread, grits and rice. He should be advised to add to those foods the pellagra-preventive foods which he has some prospect of obtaining, such as green, leafy vegetables, fresh or canned milk, lean pork instead of fat pork, canned salmon, corned beef, poultry, eggs and rabbit. Permanent control can be obtained only by bringing about permanent changes in dietary habits.
Sebrell - Vitamins in Relation to the Prevention and Treatment of Pellagra,
liThe Vitamins", A Synlposium, American Medical Association Journal, p. 319., 1939
Daily ~equirement
Human requirement for the pellagra preventive factor is not accurately known but to assure an adequate intake of nicotinic acid, it is necessary to include in the diet each day:
Milk One of the following: liver, salmon, rabbit, lean beef and pork, chicken
One serving of a green leafy vegetaple as: COllards, Y~le, cabbage, turnip greens, green peas, mustard greens

-34-

One serving of fruit, as tomatoes Whole grain cereals, oatmeal, farina,yellow cornmeal
Soybeans and peanuts are al'so 'V~ulable in the diet. Activity is expressed as milligrams of nicotinic acid per gram of substance.

Good to Fair Sources of Nicotinic Acid

Animal Products

Buttermilk Chicken Egg yolk Haddock Liver Milk, skim

Milk, evaporated
Milk, whole 1>ork~ lean Rabbit
Salmon

Vegetables

Cabbage, green Collards Cowpeas Kale Mustard greens

Soybeans Spinach Tomatoes Tomato juice Turnip greens

Legume

Beans, lima dry Beans, navy Peas, dried

Seed

Peanut meal Wheat germ

Effect of Cooking

1. Nicotinic acid is water soluble, stable to alkali and little destroyed by ordinary home cooking.
2. To conserve nicotinic acid, use the liquid in which vegetables were cooked for soups and gravies, or serve as "pot liquorll

_-3~
VITAM:lli B6 . (Pyridoxine) Relation to Health It seems to have some part in complicated oxidation-reduction reactions in the body. It may prove to be of value in certain types of anemia. Recent observations indicate that it is necessary to human hutrition. In rats, this vitamin prevents a dermatitis, known as "rat pellagra", when given along with certain essential fatty acids. Sources Found in bran of cereals, in legume seeds, liver, egg yolk; possibly small amounts in meats, fish, fruit and vegetables. Effect of Cooking It is not destroyed by ordinary heat treatment and is not affected by acids and alkalies. FILTRATE FACTOR COHPLEX GROUP OF VI TAlJIINS
PA.NTHOTHENI C AC In Relation to Health
As far as now known it is of importance only in the nutrition of chicks, preventing a form of skin lesion, or dermatitis, called "chick pellagrafl Sources , Best-'sourcesare liver and kidney, egg yolk, peanut meal, heart and brain tissue, cereal grains, legume seeds, yeast, milk &~d greens.
ANTI-GREY HAIR FACTOR Relation to Health
As far as now known its absence from the diet of rats, dogs, foxes and a few other animals has resulted in greying of the fur, while its addition to the diet has cured this condition and restored greying hair to its normal color. Sources Found in liver, yeast, rice polishings, crude cane molasses and alfalfa extract.

,.-:36-

VlTA.lfiN C

(Ascorbic Acid)

,

','

. ~ .;:

Relation to Health

..

1. Necessary for growth.

2. Essential for healthy gums and skin, good muscles and teeth.

3. Maintains the health of the blood vessels.
4. Undoubtedly plays a significant part in the prevention arid cure of .
rheumatic fever, pulmonary tuberculosis, diphtheria, pneumonia inf.ection and whooping cough. All diseasesin which an elevated temperature oc~urs appear to cause a large increase in the ascorbic acid requirement.

7. Because the body can neither store nor manufacture ascorbic acid, there
should be a regular daily intake.
-
Results of a Lack, or Shortage, of Vitamin C:
1. Teeth become defective and may become loose and drop out. Gums are sore, become 90ft and wollen and bleed easily.
2. The adult loses weight, is anemiC,weak, short of breath and has a sallow complexion.
3. The joints become tender.
4. Hemorrhages may occur anywhere in the body.
5. Change occurs in growing ends of the bone, with beading and other deform-
ities, which in earlier times ,rere mistaken for rickets.
or 6. There is a falling apart bones, due to loss of.supporting cartilage.
7. Blue-black spots develop in the skin after trivial injUry.
8. Fractured bones heal slowly.
9. Resistance to infection is lowered.
10. Growth is retarded.
11. The heart may become enlarged and the heart muscle damaged~
12. A severe lack of ascorbic ac;id results in the deficiency disease, scurvy.

-37-

Daily Requirement

-Newborn

.6 mg. per kg. of body weight

Infants

50 mg. per day or 1000 I. U.

Children

50~75mg. per day or 1000-1500 I. U.

Adults

75~lOO mg. per day or 1500-2000 I. U.

Pregnancy

100-125 mg. per day or 2000-2500 I. U.

Lactation

125-150 mg. per day or 2500-3000 1. U.

Requirement May be Met by:

Amount

L U.

Apple, raw .Cabbage, raw Onions, fresh Orange juice Potato, \<!hite Tomato, rc",iw

, 1/2 .cup 1/2 cup 2 small 1/2 cup 1 medium 1 medium

1000-1200 or 50-60 mg.
175 or g.75 mg 200 or 10 mg. 1000-1200 or 50-60 mg. 203 or 10 mg. 200 or 10 mg.

One International Unit is the activity possessed by 0.05 milligram or 50 micrograms of ascorbic acii.

* THE VITAMIN C CONTENT OF VARIOUS :b'OODS PER HWIDRED GRAlVlS

Food
Apples Delicious Jonathans McIntosh \'v"inesaps Golden delicious Yellow Newton Dried Juice
Apricots, fresh Apricots, dried Asparagus :Bananas :Beans
Green Green, canned Sprouted Dried :Beef muscle, cooked :Beer :Beets :Beet leaves :Blackberries, fresh

14g. of Inter- Food

Ascorbic nationa

Acid

Units

Mg. of Inter-

Ascorbic national

Acid

Units

25

,0

:Blackberries ,frozen :Blueberries,low bush

25

50

IT

High bush

;2

40

Broccoli

5

100

:Brussel sprouts

4

80 . Butter

5

100

Cabbage, young; green

Cabbage, old
See type of appl Cantaloupe

1

20

Carrots

8

160

CauilfloVler

20

400

Celer.r stalk

g

160

Chicory

. Chard, Swiss, stalks

10

200

Chard, Swiss, leaves

4

gO

Cheese, all varieties

,10

200

Cherries, sweet

o

o Cidar, fresh

Trace
o

Trace Chicken meat, cooked

o

Cod liver oil',

5

100

CollaTd

35

700

Corn

3

60

Sweet

3

60

4

BO

10

200

50

1000

50

1000

o

0

40

800

20

400

7

140

3

60

30

600

5

100

10

200

5

-100

20

-4'00

o

'0

8

160

See apples

Trace
o

Trace 0

60

1200

10

200

-38-

*THE VITAMIN C CONTENT OF VARIOUS FOODS ?ER HU~DRED GRAMS

Food

Mg. of Inter- I Food

Ascorbic nationa

Acid

Units

Mg. of Inter-

Ascorbic national

Acid

Units

Corn

Canned Dried Cranberries

6
10

120 2000

Cucumbers

2

40

Currants, black

100

2000

Currants,. red

15

300

Dandelion greens

40

8CD

Da tes, cured

o

0

Egg plant Eggs Endive

5
1o0

100
200

Escarole

7

140

Figs, fresh Figs, dried Fish, fresh cooked

2

Trace

40 0
Trace

Fruit juice

See fruit

Gooseberries

25

500

Grain, dried all

varieties

o

o

Grass, fresh green

60

1200

Grape juice

Trace Trace

Grapefruit jUice,fresh 40

800

II

II canned 30

600

100

2000

o

o

50

1000

70

1400

15

300

60

1200

40

800

50

1000

10

200

5

100

30

600

10

200

o

o

juice, fresh juice, canned syrup

5 45
40
175
5
15
5 7
3 Trace 180
230
25 10
2
15
7
2
5
5 12
15
20

1000
900
o
800
3500 100
300 100 140
60 Trace
3600 4600
50 200
40
300 140
40
100
100
240
300
460

60

1200

5 to 10 100 to 200

to 5

to 100

25

500

8

160

See rutabaga

30

600

400 600
500 600
500 600 1200
o to 100
1000 100


liAs say and Sources of Vitamin C", Bessey, Journal, American Medical Association, Volume 111, No. 14.

-39-
Effect of Cooking, Drying, Freezing and Storing:
1. Cooking
A. Exposure to air, light and warmth destroys ascorbic acid.
B. Long, slow cooking processes are more destructive than short, quick ones. Vegetables and fruits should be cooked the shortest time required to make them tender, but not mushy.
C. Acidity protects ascorbic acid from destruction by heat, while alkalini ty hastens its destruction. Therefore, vegetables should. not be put in water to which soda has been added ana soda should not be added to fruit juices.
D. Frlli ts and vegetables should not be cooked in copper utensils, for even a trace of copper speeds up destruction of ascorbic acid.
E. Ascorbic acid is soluble in water, therefore, neither cooking water nor liquor on canned vegetables and fruits should be discarded.
2. Drying
A. Drying is very destructive to ascorbic acid.
3. Freezing
A. The greatest loss is in preparation for freezing,inasmuch as
blanching is again necessary to destroy oxidizing enz~~es.
Freezin~ ~tself causes no loss of ascorbic acid. Frozen foods must be dropped, a small amount at a time, while still frozen
into rapidly boiling water to which the necessary amount of salt
has been added. If allowed to .thaw first, vitCJllin C destruction
is very rapid.
4. Storing
A. The amount of loss varies directly with duration of storage period
and temperature; inversely with increase in humidity; directly with
thickness of skin of product being stored.

-40-
VITAMIN D (Anti-Rachitic Vitamin)
Relation to Health
1. Regulates the use of calcium and phosphorus.
A. 1,Iailltains proper level of these elements. in the blood.
B. Enables calcium and phosphorus to be deposited in the growing bone.
2. Helps to prevent decaying teeth when supply of vitamin D is generous and calcium intake is adequate.
3. Is a factor in linear growth.
A. Stearns and !~cy observing 414 children durir~ the first year of
life found gain in height to be proportional to amount of vitamin D cOLslJmed, being greater when 250 to 810 I. U. were taken than
when 95 to 162 I. U. was the dosage. These studies indicate the
need of Xi amount greater for the promotion of optimal growth than that necessary for the prevention of rickets.
4. Protects infants and children from the deficiency disease, rickets.
5. Deficiency of either vitamin D, calcium or phosphorus can cause rickets.
The characteristic symptoms of rickets are:
A. Soft bones, which bend under the weight of the body and develop all sorts of curvatures and deformities.
B. Knock knees, bow legs, narrow distorted chest (known as pigeon-breasted) and narrow pelvis.
c. Restlessness and nervousness.
D. Lack of ability to walk or play normally.
E. Pot-belly.
F. Beaded ribs.
6. Especially needed during pregnancy as a builder of fetal bones and teeth.
If the diet during pregnancy lacks vitamin D the young after birth have a lowered vitality and a predisposition to rickets.
7. Needed during lactation. It has been shown the woman excretes vitamin
D into her milk, thereby helping to prevent rickets in the young.
8. Is helpful at childbirth because it tmkes labor shorter and with less loss of blood.

-41-

9. Influences structure of the teeth

Microscopically-the'tooth consists of enamel . the ha.r~est struc ture in the body, with a large percentage of calcium phosphate, dentine with cementum, 'which covers the root of the tooth and is more like bone in structure. It was found rickets develop serious defects in the teeth, among these: retarded eruption~:irregularityin the jaw, poor enamel and low calcium content.

Eliot found, in studying 450 New Haven, Connecticut children, that tooth decay was very common among'those'who had a history of rickets. McBreath and Zucker reported the results of a four year study in which 800 children were used. These workers found the incidence of dental caries was seasonal, being greatest in late \'Jinter and early spring.' They fOU11.d that by giving vitamin D.milkcontaining 800 IoU. of vitam.tn D they could prevent dental caries . '

Pro:gerties

1. Vitamin D diS 901ves in fats and oils. 2. The human skin cont~ins a small quantity of pro-vitamin D, which is

'changed to vitamin D by exposing the skin to direct sunshine.

Daily Requirement

Infants

800 1. U.

Adolescence

400 1. U.

Adults

Amount has not been detenuined.

Pregnancy Lactation

500 1. U.
800 1. u.

One U. S. P. or International Unit is the vitamin D activity of one milligram of. the International Standard Solution of irradiated ergosterol found equal to 0.025 microgram of crystalline vitamifiD.
Sources
1. Sunlight
2. Cod liver oil
A. Purchase only cod liver oil "Thich mentions "U.S.P. XII' on its label. A standard cod liver oil must contain a minimum of 85 L U. per gram. Most of those on the market contain at least 200 I. U. per gram. More concentrated preparations should be used only on the advice of a physician.

-42-

B. The most economical cod liver oil to buy is the one giving the highest vitamin D units for the lowest price.

C. Cod liver oil is a rich source of vitamin A, as well as vitamin D.

D. Care of cod liver oil:

(1) Cod liver oil should be kept cold and tightly covered.

(2) The top of the bottle should be kept clean. Cod liver oil may become rancid if exposed to light and air.

(}) Even if properly kept, a bottle of'c'od liver oil, once opened, will not keep fresh longer than 2 months. Therefore, it is not wise to buy a bottle of oil that contains
over a 2 month's supply. A pint bottle holds 96 teaspoon-
fuls of cod liver oil. A baby who is getting 2 teaspoonfuls
a day will use a pint bottle in about a month and a half.

APPROXU1A.TE Al-101JNTS OF COD LIVER OIL AND OF OTHER PREPARATIONS
NEEDED TO SUPPLY 800 U. S. P. UNITS OF VITAMIH D

If the cod liver oil or other preparation contains in each gram the ~nount of vitamin D shown below:
85 units ......... 175 units ......... 250 units .............
400 units ..........

The approximate amount that should be given daily to supply 800 units will be:
2t teaspoonfuls
14 teaspoonfuls 3/4 teaspoonful 1/2 teaspoonful

3. Vitamin D milk, three types are:

A. The fortified or cod liver oil concentrate product which has the concentrate added to it, usually 400 I. U. per quart.

B. Irradiated milk - 135 I. U. per quart, supplied in the activation of the milk sterols by ultra-violet light.

C. Yeast milk secured from cows fed irradiated yeast; containing 400 1. U. 1'6 r qua.rt.

4. Good sources of vitamin D

Amount

I. U.

Salmon

1/2 cup

100

Eggs

1 medium

8 - 88

Butter

1 tablespoon

5 - 20

Effect of Cooking

1. Vitamin D is not destroyed by ordinary cooking temperatures.

VITAMIN E (Alpha-Tocopherol)

Relation to Health

1. Indispensable in general bodily functions. 2. Specific value of vitamin E to hllIDans has not yet been determined.
3. Vitamin E is necessary for normal embryonic growth in the rat and
mouse. When lacking in the diet of the mother animal, the embryo dies of starvation, due to hemorrhage in the placenta. The damage is done to the fetus and not to the mother. In the male animal, lack of this vitamin causes degeneration of germinal epithelial tissue, therefore sexual development is inhibited and cannot be restored after a certain stage.
4. One Evans unit is the amount of vitamin E just sufficient during
gestation period of previously non-nroductive female rat to produce a litter.

Sources

Cottonseed oil Egg yolk Meats Milk

Whole grain foods Wheat germ Wheat germ oil

Effect of Cooking and Storage

1. Soluble in oils but insoluble in water.

2. Is not affected by acids,- alkalies or hydrogenation.

-44-

VITA1~n~K
(Koagulation Vitamin)

Vitamin K appears to be synthesized by bacterial action. It:i,.!3p,clear,._. yellowish oil, contains carbon, hydrogen and oxygen and is nitrogen free.

Relation to Health

1. Aids in the clotting of blood and the prevention of hemorrhage. 2. Essential in formation of prothrombin preliminarJ to formation of
blood clot.
3. Absorption of this fat-soluble vitamin is dependent on the presence of
bile in the intestine rather than on the adequacy of vitamin K in the diet.
4. A unit of vitamin K is the minimum amount which will render the blood
clotting time of a K-depleted chick normal within six hours.

Administration of vitamin K

The vitamin must be ad:ilinistered along 1::i th bile or bile sa.l ts to be effective. It is being administered to mothers before childbirth and also to newborn infants. This procedure practically eliminates intra-cranial hemorrhage of the
newborn, the cause of 25 to 40 per cent of the deaths of newborn babies.
When given to such babies, bile salts are unnecessary.

Sources

Alfalfa Carrot tops Hemp seed Kale

Oat sprouts Spinach Tomato seed

-45-

PBEGNANCY AIID LACTATION

Total Energy Needs During Pregnancy Twenty-four hundred calories per day. Twenty per cent increase in calories is sufficient even at the peak of the demand. Friedman recommends a gain of not over one-half pound a week from the twelfth to the fortieth week. Increase in calories about 20 per cent after the fifth month of pregnancy (2400-2800 calories).

Requirements

Protein The League of Nations Technical Commission recommends an intc:ke of one ..gram of protein per kilo for the first three months of pregnancy; 1.5 grams during the remainder of the period and 2.0 grams during lactation. Teel and Eurke suggest optimal intake of protein during pregnancy and lactation of approximately 100 grams and 125 grams respectively.

Calc iura and Phosphorus

1.5 grams per day. Sound teeth and a healthy mouth are very important to

any prospective mother. Early in pregl~ncy ossification of fetal bone

centers takes place. Deciduous or so-called baby teeth begin to develop

at the end of the second month of pregnancy. From the third month of pre-

natal life until the eighteenth year the body is building teeth. At least

1.7 grams calcium and 1.7 grams phosphorus are needed daily to get positive

balance. Macy and co-workers recommend:

Calcium Phosphorus

1.5 - 2.7 grams per day 1.5 - 2.7 grams per day.

...46-
Iron
Sherman indicates there should be a daily increase of 3 milligrams of iron
to care for greater requirement of mother and child ~~d to permit the storage. The League of Nations Techr.ical Commission recommends an increase in iron of 20 per cent during pregnancy, giving an allowance of 18-20 milligrams daily. Strauss recommends 30 milligrams daily.
Iodine Requirement depends on locality \",here individual lives. Pregnancy is one of the periods of susceptibility to goiter.
Vitanin A 6,000 T. U. or more daily.
Vitamin Bl (Thiamin Hydrochloride)
600 - 700 T. U. and upward.
Vitamin B2 (Riboflavin) No recoIDtlendations are given for the expectant and lactating mother but an excess over that for the average adult is thought to be wise, at least 600 Sherman-Bourquin units.
Pellagra Preventive Factor (Nicotinic Acid) Human requirement is not accurately kno\lIl.
Vitamin C (Ascorbic Acid) Pregnancy 100-125 mg. of ascorbic acid per day, or 2000-2500 1. U. Lactation - 125-150 mg. of ascorbic acid per day, or 2500-3000 I. U~
Vitamin D (!nit-Rachitic Vitamin) 800 T. U. per day.

-47-
DAILY FOOD REQ.UlREMEN~

Milk

1 quart 1 quart
1 pint

for each child
for pregnant and nursing women
for each adult

Vegetables
1 serving of a green leafy vegetable 1 potato, white or yellow 1 other vegetable, eaten ra\AT .

Fruit
2 fruits daily: 1 ravl f such as an orange 1 dried or canned

Cereals
1 serving of a whole grain cereal, such as oatmeal, farina or yellow cornmeal

1 daily, if possible
At least 4 per week

Meat, ]fish, Poultry, Chees,e
1 serving of one bf the above daily

. Fats (:Butter)
1 tablespoonful at each meal

Bread
1 slice at each meal, made from the whole grain

Water
4 to 6 glasses daily

l-
I Milk
I One quart for each child. At least a j pint for each adult.
I
!
Milk to Drink

-48-
A GUIDE FOR BALANCED lvlEAL PLANNING
In the Daily Meals of Your Family Include at Least One Food from Each Column

Vegetables
Two or more, with at least one leafy raw.

Leafy Veg.

Other Vegetable

Fruits
*Two or more, with at least one ravl.

Breads

Meat, Fish,
Cereals Cheese & Eggs

At least one whole At least one

grain food.

animal protein &

a second protein

food if desired.

Whole

Cereals &

Grain Starches Animal Protein

Fats

:Buttermilk
I Whole milk Skim milk
Ii Milk Dishes
I Cereal
Chocolate Cocoa Cream sauces Cream soups Custards Desserts Escalloped fishes Ice cream , Milk puddings
I

Asparagus Brussel
sprouts Cabbage Chard Dandelion
greens Endive
Green beans Lettuce Spinach Wa tercress

Beets

Apples

Cracked All

Cheese

Carrots

Apricots

wheat

breads

Eggs

Cauliflower Bananas, ripe 'Muffins All

Fish

Celery

Blackbe rrie s Pettijohn cereals Fowl

Corn

Blueberries Ralston Corn-

Meat

Egg plant Cherries

Rolled starch Milk, in ad-

Fresh lima Dates

oats

Crackers dition to

beans

Figs

Shredded Flour

daily require-

Green peas Grapefruit

wheat

Macaroni ment. '

Kohl-rabi Okra Onions

Lemons Oranges Peaches

Whole

Potatoes

cornmeal Rice

Second Protein

Whole rye Spaghetti

Parsnips Pears

bread

Tapioca Beans ,kidney,

Potatoes

Pineapple

Whole

lima, navy

Radishes Prunes

wheat

Lentils

Rutabaga I Raisins

bread

nuts

Squash

Raspberries

Tomatoes

Rhubarb

Turnips

Strawberries

Wax beans

..

_.

In the Diet of the Child from 3 tol Include eaoh Day:

Bacon Butter Cheese Cream Lard Olive oil Salt pork Veg. oil

* a. At least orange or other suitable fresh fruit.
b. One or more cooked fruits.

1- 1 quart of mnk

2. 1 or more vegetables

43.

Fruits Meat, fish or fowl

5. 1 egg 6. Butter
1: One or more ,,,hole grain foods
8. Bread, potatoes, simple desserts

Roberts. Lydia, Nutrition Work with Children, University of Chicago Press

Sweets
Cake Candy Cookies Dates Figs H.oney Ice cream Jellies Marmalade Molasses Preserves Raisins Sugar, white brown

~

* A GOOD DIET AT A LOW COST

Milk (to drink or in cooked food)

3 to 4 cups daily for each child.

3 cups daily for each sedentary person.

1 quart daily for each expectant or nursing mother.

..

1 pint daily for each other adult.

Vegetables and Fruits

Potatoes and sweet potatoes

10 to 11 servings per week

Mature dry legumes and nuts

2 to 3 "

""

Tomatoes and citrus fruits

4 to 5 "

""

(At least 4 to 6 tablespoons of tomato juice or 2 tablespoons of. orange

juice for each child under 4 years)

Leafy, green and yellow vegetables

9 to 10 servings per week

Other vegetables and fruits

9 to 10 "

""

About 4 a week for each person.
Lean Meats, Fish and Poultry
6 to 7 servings a week
* U. S. Department of Agriculture Year Book, 1939, P. 332

* AVERAGE QUANTITIES OF PROTECTIVE FOODS A PERSON :NEEDS
m A YEAR
Per Capita per Year

Eggs

30 dozen

Milk

225 quarts

Butter

21 pounds

Tomatoes, citrus fruits

115 dozen

Leafy, green, and yellow vegetables

165 pounds

Other vegetables and fruits

300 pou...'lds

* U. S. Department of Agriculture Year Book, 1939, P. 328

,_-50-
WHA.T TEE Pu:BLIC HEALTH NURSE llofAY DO TO PROMOTE BETTER 11JTRITION
Organize Maternal and Child Health Committee in Her County 1. To study the causes of maternal and infant deaths in the county. 2. To work with local agencies to improve prenatal conditions.
3. To consider a direct approach to parents. 4. To create a demand in the community for health protection.
Organize Mothers' Clubs 1. To study the needs of infants, preschool and school children. 2. To give demonstrations to mothers' clubs on: A. Preparation of foods B. Nutritive value of low cost foods
c. Care of the baby, as:
bathing, sun baths, clothing, etc. Sponsor and Promote School Lunches
Teach Nutrition in Maternal and Well Ea~ Clinics 1. By food demonstrations, with mothers participating in demonstrations and group discussions. 2. Use of food charts and posters.
3. Distribution of literature. 4. Individual conferences with mothers when needed.
Teach Nutrition in the Home 1. Follow up food demonstrations in the clinics to see if mothers are following directions on proper preparation, preservation and serving of foods. 2. Aid mothers in making a food budget.
3. Encourage home gardens and home canning. 4. Encourage the raising of pigs and chickens and stress ownership of.a cow.

-51-
REFERENCES
American l~!edical Association, "The Vitamins",. Symposium 1939. Bessey, Journal of the American Medical Association, Volume III, No. 14, "Assay and Sources of Vitamin C". Bogert, "N"utrition and Physical Fitness, 1938". Chaney and Ashborn, "Nutrition ll , 1939. l,kCollum, "Newer Knowledge of Nutri tion" , 5th edition. HcLester, "Nutrition in Heal th and Disease", 1939. Munsell, llVi tamins and Their Occurence in Foods", The Milbank Memorial Fund Quarterly, 1940. Roberts, "Nutrition Work \,i th Children". Rose, "A Laboratory Handbook for Dietetfcs", 1937. Rose, "Foundations of Nutrition", 3rd ed.ition, 1938. Sherman, llChemistry of Food and Nutrition ll , 5th edition.
Stiebling, Hazel, liThe Iron Content of Vegetables and Frui ts", U. s.
Department of Agriculture, Circular No. 205, Superintendent of Documents, Washingto~, D. C. U _ S. Department of Agriculture, llTechnical Bulletin No. 707 11 , Dec., 1939U. S. Department of Agriculture Year Book, "Food and Life", 1939. Superintendent of Documents, "Vitamin Content of Foods" I Miscellaneous Publication No. 275.