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THE MADAM C. J. WALKER SCHOOLS

IMPORTANCE OF DIET

Just as important as water, air and exercise are in the creation and renewing of the cells of the bodies, is the food we eat-a correct diet.

A well-known dietitian has said, "We are thin or fat according to what we eat. We are 100% efficient or dull according to our digestive organs. We are cheerful or pessimistic in proportion to our correct eating."

One should eat just those things suited to one's vocation and temperament to be perfect mentally, morally and physically.

What constitutes a perfect diet? The proper diet for the teamster driving hourly and daily in the open air would be wholly unfit for the clerk at his desk.

Milk is a perfect food because every element that goes to constitute the human body finds its counterpart in a glass of milk. As a food for a child it has no substitute, for in it all materials for body building are found. When the body is already supreme in its strength and vigor, it would require too large a quantity of milk to sustain it, hence we make milk only a part of our meals.

FOOD CONSTITUENTS

The body must have fats to furnish heat. It must have starch and sugar to furnish carbohydrates. Eggs, milk and meat supply proteins. Vegetables and fruit supply vitamins and salt. Food containing iron and lime furnish the minerals. We find iron in the blood and hair and lime in the bones and teeth. Salt is found in every part of the body.

Eat eggs, cheese and vegetables for the brain. Eat spinach, lettuce and carrots, for they are mineral foods. Eat plenty of macaroni, cauliflower and mushrooms for the kidneys and the liver.

ACIDOSIS

Now let us pause, because, nine out of every ten people suffer from some form of acidosis or kidney trouble, and to them correct and protective diet mean prolonged lives.

Avoid sweets, red meats and alcoholic beverages. Eat oranges, grapefruit, lemons, lettuce, celery, carrots and spinach. Avoid all heavy grease combinations. Drink water, water, water. A teaspoonful of bicarbonate of soda in a glass of water several times daily will remove that heavy, depressed feeling which is a symptom of acidosis.

People who eat too much starchy food such as rice, without accompanying it with the proper fats and sugars, are usually thin.

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TEXT BOOK OF BEAUTY CULTURE

If you are too thin, drink two quarts of milk, which is one-third cream, daily. se cream, butter, cereals, creamed vegetables and fruits. If milk is not agreeable, use plenty of bicarbonate of soda. Do not fear soda. Live as much as possible in the open air, drink ten glasses of water daily, and you will soon surprise yourself with the added weight. And, if you will sleep nine hours each night in a well-ventilated room, health and energy will return with the flesh.

But, if you are overweight and continue to eat fats, candy, rich pastries, and eliminate from your diet phosphorus, iron and albumen, which would eradicate fat, and gorge the stomach with heavy starches and sugars, yet continuing to talk reducing while you are only resting and eating you will naturally remain overweight. Eat just enough, walk just enough and rest enough. Regulate your diet and live correctly and you are not likely to remain long overweight.

CALORIES

Calories mean body heaters. It is the heat created in the body that increases the flesh. A reduction in the amount of calories consumed daily will cause a decrease in the weight of the body. 

Below is listed a table of calories which you may study, and then regulate your diet accordingly: 

TO GET FAT

The kinds of foods in which we find the largest number of calories

MEAT
                                         Cal.
1 tbsp. Tenderloin Steak.................57
1 tbsp. Roast Turkey.....................57
1 tbsp. Thick Gravy......................62
1 tbsp. Lamb Roast.......................40

FISH
1 tbsp. Clams.............................79
1 tbsp. Oysters...........................44

SOUP
1 tbsp. Creamed Pea........................162
1 tbsp. Creamed Soups......................126

DAIRY PRODUCTS
1 tbsp. Cream...............................116
1 tbsp. Condensed Milk......................123
1 Egg.......................................85

Vegetables
1 Av. Baked Potato..........................79
1 tbsp. Baked Beans.........................66
1 tbsp. Corn off cob........................30
1 tbsp. Peas................................28
1 Av. Tomato................................23
One Onion...................................7


TO GET THIN
The kinds of foods in which we find he smallest number of calories

MEAT
Beef Roast...................................22
Chicken......................................36
Beef Juice...................................8
Bacon........................................25

FISH
Cod..........................................20

Soup
Tomato.......................................49
Consomme.....................................14

Dairy Products
Buttermilk...................................9
Skimmed Milk.................................10

VEGETABLES
One Sweet Potato..............................38
Cabbage.......................................10
Cauliflower ..................................6
Spinach.......................................6
Lettuce.......................................2

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