12. Diet

"You are what you eat" a famous doctor once said. And he was so right. Eat well. Eat an abun­dance of high protein foods. Keep away from too much sugar, starches, fats. Take plenty of liquids. Avoid intemperate drinks, creamy rich pasteries, fried foods, etc. Remember that your body needs the proper amount and variety of vitamins. Vitamin deficiency often causes run-down conditions, makes you susceptible to colds and illness. A sufficiency of vitamin intake is one of natures great safeguards against the premature aging process. Science has shown that vitamin deficiency robs you of vigor and energy. Let us quickly review some of the vitamins that are so important to the human body and list some foods containing these health-building vita­mins.

Vitamin A

An early symptom of vitamin-A deficiency is night blindness. Many motorists who find it difficult to drive at night may be suffering from vitamin-A deficiency Some times brittle, scaly skin indicates deficiency of vitamin A. You can get enough vitamin A in foods such as spinach, carrots, broccoli, oysters, peaches, chard, apples, cherries, lemons, oranges, prunes, peas, squash, asparagus, string beans, but­ter, eggs and cheese.

Vitamin B

A deficiency of vitamin B may lead to nervous conditions, poor appetite and malnutrition in chil­dren. You can get enough vitamin B in such foods as  follows:

Vitamin B1, B2 and Niacin—beef liver and kidneys, fowl, brains, green leafy vegetables, broccoli, corn, peppers, spinach, onions.

Vitamin B1 alone—ham, pork, beef hearts, brown rice, nuts.

Niacin alone (Niacin was originally called vitamin G and is another vitamin in the B complex)—pea­nuts, pig liver, salmon, kidneys.

Vitamin C

Have you ever seen a person with bleeding gums or a person who feels depressed and tired all the time? He may lack enough vitamin C. Symptoms of vita-min-C deficiency appear as swollen gums, sallow complexion, lack of pep. Foods containing vitamin-C—citrus fruits, Brussels sprouts, tomatoes, liver, bananas, etc.

Vitamin D

Everybody knows how important vitamin D is to proper bone function. A lack of vitamin D may cause soft and weak bones that might easily break or fracture in tough sports competition, or in de­fending yourself against an assailant. You can get plenty of vitamin D from sunshine, milk, fish, egg yolks, fish-liver oils, butter, cream.

Fuel for the Human Machine

Just as an automobile needs gasoline to run, the human machine needs energy to operate. The foods fed into the body provide the energy to run the human machine. In addition to furnishing the fuel or human energy, food has another major purpose. It is used for the growth and repair of tissues. Chemical analysis of foods contain carbohydrates, fats, proteins, minerals and water. Carbohydrates consist of starches and sugars. They are the chief source of human energy. Sugars are digested fast and provide quick pep and energy. Ex-GI's of the second World War will remember that chocolate bars were always included in their K and C rations —for quick pick-up energy!

Starches are found in bread, potatoes, cakes, macaroni. They certainly satisfy hunger pangs fast. But these foods don't contain enough vitamins, and a diet exclusively of starchy foods leads to over­weight and should be shunned by people not en­gaged in heavy work. The proteins are used primarily for the repair and growth of tissues. Eat foods with high protein content—milk, fish, eggs, lean meats.

Calories

Any overweight person knows the full meaning of calories. You have often heard the expression, "Sorry it’s not for me—I'm counting my calories". It seems that at one time or another all of us count calories. And why not? The caloric content of the foods determine our weight. If a man who holds a sedentary job and. perhaps needs only 2500 calories each day eats "like a horse" and takes in 6000 calories, he is storing 3500 calories in his body —and that means fat. Naturally, when you work, play, walk, even sit and sleep, you are using up energy, and the unit for measuring the amount of energy you release is the calorie. Depending on the amount of physical work a man does, he needs from 2,000 to 4,500 calories a day. Using this as a guide, let us show you the approximate number of calories in average servings of everyday foods. With this list before you, you can "count calories" too if you are watching your weight. Remember, if you get too fat, you cannot perform the Karate techni­ques, parries and blows in an efficient manner.

Breads

Slice  of white bread.... 75 calories
Slice of whole wheat bread                   70 calories
Cup of corn flakes                                115 calories
Bowl of oatmeal                                   120 calories
Graham cracker                                    40 calories
Saltine cracker                          17 Calories

Dairy Products

1 square of butter  ..........................      77 calories
1 square of margarine... 100 calories
1 egg                                                    75 calories
1 8 oz. glass of milk....................... 1     65 calories

Vegetables

5 pieces of asparagus                            10 calories
½ cup of cooked cabbage                    30 calories
1 cup of raw cabbage .     20 calories
1 carrot  raw                            25 calories
1 ear of corn about 6 inches                  125 calories
1 boiled or baked potato, med              80 calories
1 sweet potato, large ..   245 calories
1 fresh tomato, medium                         25 calories
1 medium onion                                    10 calories
1 cup cooked string beans                    80 calories
1 cup cooked spinach  ...................      50 calories

Meats and Fish

1 medium pork chop...                          250 calories
1 large beef sirloin steak                        350 calories
1 broiled lamb chop....                          175 calories
1 can red salmon about a cup                140 calories
5 raw oysters                                        50 calories
½ breast of chicken..........................     200 calories

Nuts

1 tablespoon peanut butter                    90 calories
1  chocolate almond   ...... 75 calories
1 roasted peanuts   (15 nuts)                 75 calories
6 pecans                                               100 calories

Desserts

1 chocolate layer cake, 1 iced piece      350 calories
1 piece of apple pie .........................     400 calories
1 piece of lemon meringue                     340 calories
1 oatmeal cookie                                  125 calories
1 doughnut                                           180 calories
1 cup cake, iced                                   275 calories
1 piece of sponge cake    150 calories

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