Years of close observation have led me to the inevitable conclusion that ministers as a rule eat far too much. This indiscretion, combined with the lack of proper and sufficient exercise, undoubtedly largely accounts for the unfortunate premature physical and mental disasters among us. The failure to adjust properly these two features in the program of life, leads to the gradual accumulation in the body of harmful products or poisonous substances, as the result of inadequate metabolic activity; that is, incomplete burning and elimination of body waste.
There are certain diseases particularly characteristic of later life, such as obesity, diabetes, gout, high blood pressure, kidney disease, stomach and liver disorders, and certain disturbances of the glands of internal secretion, called the endocrines. All these can be largely controlled and kept in abeyance by a proper dietetic regime. A very safe rule to follow in the matter of diet in middle and later life is to limit the diet so that the body weight never exceeds the average for height and weight at maturity, or say thirty years of age.
The caloric or energy values of food still form the best basis for guidance in selection of a properly balanced diet, for the daily bodily needs. The foodstuffs proper are proteins, fats, carbohydrates; and of course to these must be added the mineral salts, vitamins, oxygen, and water. Protein is perhaps the most essential food element, since it serves for the repair of tissue. The amount of protein required is relatively small, however, especially in later life, when the necessity for reparative processes in the tissues is at the minimum. Vegetable proteins, with the addition of a moderate—arnotmt-of animal- protein, such as milk and eggs, represent the best form of protein.
The fats are essential as a part of the diet, and any marked reduction in this kind of food will lead to deficiency diseases. The best forms of fat are butter, cream, olive oil, nuts, and those found occasionally in certain fruits, such as ripe olives and avocadoes.
The bulk of the energy is to be derived from the carbohydrates, or starches and sugars. These are best found in cereal foods, roots, and from fruits and green vegetables. The mineral elements (sodium, potassium, calcium, iron, etc.) will be supplied by milk and eggs, green vegetables and fruit, as will also the necessary vitamins. The ballast, or roughage, so necessary to act as a mechanical stimulus to the bowels, will be obtained from the cellulose of coarser cereals, green vegetables, coarse roots, and various fruits.
To complete the dietetic program, from six to ten glasses of water should be taken daily; and providing careful mastication is practiced, there is no objection to a reasonable amount of water being taken with meals.
Perhaps a sample menu outlining a reasonable daily ration for a man in middle or later life would be appreciated. The following will be attractive, and will represent practically the requisite number of calories essential for a complete day's food;
For breakfast:
Fruits or fruit juices, such as grape or orange juice.
Well-cooked cereal with cream.
Toast or stale bread or zwieback with butter. Cereal coffee with cream and sugar.
For midday meal:
Vegetable or creamed soup.
A helping of peas, beans, or lentils, or a simple nut food.
Plain boiled rice or baked or mashed potato. A vegetable salad, such as tomato, lettuce, or cold beets with olive oil or lemon dressing.
Bread and butter.
A custard or rice pudding or gelatin dessert. Water or hot cereal for drink.
For evening lunch:
Stewed or fresh fruit.
Cottage cheese with stewed pears or pineapple as a salad.
Crackers, toast, zwieback, or bread and butter.
Fruit juice, cereal coffee, or water as a beverage
Space will not permit me to dwell at any length on the waste of worry. It ought not to be necessary to say anything regarding this to a class of men who teach others not to let their hearts be troubled, or to speak of the peace of God that passeth understanding, keeping the heart and mind. Nor should it be necessary to emphasize the necessity for an adequate amount of sleep, and of its importance in ridding the body of toxic products and of its wonderful power in
"Knitting up the raveled sleeve of care, Chief nourisher in life's feast."
It is also entirely unnecessary to suggest the necessity for a daily bath for preserving the cleanliness that is next to godliness, and for its activating of the skin, a feature so necessary to insure normal functioning of the deeper tissues and organs; and I am sure we need no more than mention the positive necessity of maintaining proper daily elimination, that tissue poisons may not accumulate to a harmful degree.
Los Angeles, Cali
