WEBVTT 1 00:00:07.700 --> 00:00:12.160 Well, we're pleased to bring you the first program of a new series entitled Eat to Your 2 00:00:12.160 --> 00:00:16.720 Health's Content with William Grisham and Dr. B. and I'm Bill Grisham. 3 00:00:19.960 --> 00:00:22.900 Well, my friend Dr. B. is what you might call a learned man. 4 00:00:22.920 --> 00:00:27.700 He has numerous academic degrees which are designated by an assortment of letters of 5 00:00:27.700 --> 00:00:33.280 the alphabet which he's entitled to append to his name, but he's not at all stuffy, far from it. 6 00:00:33.540 --> 00:00:39.740 He's very approachable, friendly, and helpful. I called on Dr. B. recently to ask about foods. 7 00:00:40.200 --> 00:00:44.620 It's a subject which has long been his special field of interest as a scientist and I found him 8 00:00:44.620 --> 00:00:49.880 in his book-lined office at Nutrition Dynamics, a company concerned with nutrition education, 9 00:00:50.320 --> 00:00:55.180 with which he recently became affiliated and our conversation began something like this. 10 00:00:59.620 --> 00:01:06.460 You know, we have a stack of letters here and a lot of people have been inquiring about protein 11 00:01:06.460 --> 00:01:09.980 and I wonder if you'd mind discussing this nutrient. 12 00:01:10.660 --> 00:01:14.200 Greetings, my dear Grisham. So you want some information about 13 00:01:14.200 --> 00:01:16.420 protein, do you? Let's hear the question. 14 00:01:17.040 --> 00:01:20.860 All right, well one of my correspondents wants to know if it's possible to get all 15 00:01:20.860 --> 00:01:24.300 the protein you need when you're obliged to eat less meat. 16 00:01:24.300 --> 00:01:31.000 Of course she can. I take it for granted that your question comes from a woman who is concerned 17 00:01:31.000 --> 00:01:36.940 about proper feeding of her family. Tell her that there should be no problem at all about getting 18 00:01:36.940 --> 00:01:43.680 all the protein anyone needs, even when meats are scarce. Even when there is no meat at all, 19 00:01:43.780 --> 00:01:48.340 it can be done. Informed vegetarians can do all right for themselves. 20 00:01:48.360 --> 00:01:54.120 Informed vegetarian? I think our inquiry is concerned really about the higher costs of most 21 00:01:54.120 --> 00:02:00.280 meats. It's not necessary to do without even when the price of your favorite meat is high. 22 00:02:00.780 --> 00:02:06.420 There are many cheaper cuts which nutritionally are good bargains. All kinds and cuts of meat, 23 00:02:06.820 --> 00:02:11.460 when you consider what you would have after trimming and removing the bone and visible fat 24 00:02:11.460 --> 00:02:18.100 as much as possible, may be regarded as almost equally nutritious as far as protein is concerned. 25 00:02:18.780 --> 00:02:22.980 They also provide other nutrients which meats are counted on to supply. 26 00:02:22.980 --> 00:02:29.120 Other nutrients, doctor? Certainly, meats are outstanding dietary sources of protein as everybody 27 00:02:29.120 --> 00:02:36.040 seems to know. They're also important sources of thiamine. Pork is especially outstanding with 28 00:02:36.040 --> 00:02:43.560 respect to this nutrient. They provide riboflavin, niacin, and iron. These are five of the eight major 29 00:02:43.560 --> 00:02:52.740 nutrients that we need each day. There are many other nutrients that we call minor, but only in 30 00:02:52.740 --> 00:02:58.740 meals with a variety of good foods. Well, there's thiamine, riboflavin, and niacin. 31 00:02:59.260 --> 00:03:04.760 They're vitamins, aren't they? Yes. All three are members of the vitamin B group. They enter 32 00:03:04.760 --> 00:03:10.880 into combination with other substances in the body and in these forms participate in the utilization 33 00:03:10.880 --> 00:03:17.860 of foodstuffs. I refer to the oxidation of protein, fat, and carbohydrate to give body heat 34 00:03:17.860 --> 00:03:23.760 and to yield the energy that enables the body to work or play or simply live. The B vitamins 35 00:03:23.760 --> 00:03:28.720 are found in meat then and are there other vitamins that are found in foods, vitamins which 36 00:03:28.720 --> 00:03:34.180 you know we have to plan for to make sure they're in our meals every day? Yes, indeed. Vitamins A 37 00:03:34.180 --> 00:03:40.600 and C are not found in meat with one outstanding exception, but are found in fruits and vegetables 38 00:03:40.600 --> 00:03:46.760 and there is vitamin D which growing children need and usually get insufficient amounts from 39 00:03:46.760 --> 00:03:53.860 vitamin D fortified milk. The importance of meat is as a source of the B vitamins and iron and 40 00:03:53.860 --> 00:03:59.660 protein. I see. Now what about liver? You know, you always read something about that. I thought 41 00:03:59.660 --> 00:04:05.880 that that was especially rich in vitamins and iron. It is. I'm glad you mentioned liver. All kinds of 42 00:04:05.880 --> 00:04:12.480 liver are unique because they provide not only what you expect to find in meat, but also vitamins A 43 00:04:12.480 --> 00:04:18.380 and C and appreciable amounts. Liver is the exception then isn't it among meats that you're 44 00:04:18.380 --> 00:04:24.560 talking about? But let's get back to our problem. Our correspondent wants to know, I take it, 45 00:04:24.880 --> 00:04:29.880 what foods other than meat supply the protein the body has to have every day for good health. 46 00:04:30.120 --> 00:04:35.280 What should we tell her? Tell her to find out what the cheaper cuts of meat are and how to prepare 47 00:04:35.280 --> 00:04:41.320 them for the table. The butcher is able and willing to help. Other good foods for protein are chicken 48 00:04:41.320 --> 00:04:48.440 and other poultry. She should not forget fish, any kind, and fresh canned frozen or dried. 49 00:04:49.160 --> 00:04:55.020 Beans and peas are valuable sources of protein, so is peanut butter. Canned baked beans are a 50 00:04:55.020 --> 00:05:01.520 fine source of protein and iron. Eggs, milk, and milk products except butter, various cheeses, 51 00:05:02.000 --> 00:05:08.380 and also nuts also apply protein as well as other nutrients. Bread and some of the other grain foods 52 00:05:08.380 --> 00:05:14.020 cereals are worthy of mention because in the quantities that can be eaten these foods supply 53 00:05:14.020 --> 00:05:19.340 significant quantities of protein. But I'm answering you the way we should answer a person 54 00:05:19.340 --> 00:05:25.600 who asks what time it is. We tell them the time, we don't describe the detailed mechanisms of a 55 00:05:25.600 --> 00:05:32.720 clock. Yet we should elaborate a little upon our answers to questions about foods. We want to make 56 00:05:32.720 --> 00:05:40.000 sure that people understand the reasons for our replies and also put the information to use. 57 00:05:40.600 --> 00:05:46.040 Well I understand doctor and I do want to ask you about the differences in nutritional value of the 58 00:05:46.040 --> 00:05:51.300 different sources of protein you've mentioned. But first let me write some of this down so I 59 00:05:51.300 --> 00:05:55.900 can remember this and all of the things that you've been talking about today. 60 00:06:00.700 --> 00:06:09.800 Before I write this report of our discussion with Dr. B, let me suggest that our listeners should tune in next time for another visit with Dr. B. 61 00:06:10.180 --> 00:06:19.060 We shall discuss protein quality from the point of view of the food buyer for the family. Meanwhile, if you have any questions out there concerning foods and nutrition, 62 00:06:19.060 --> 00:06:26.240 which you would like us to discuss and answer, please write to this station and address your inquiry to Dr. B, 63 00:06:26.600 --> 00:06:31.940 care of this station and be sure to include your address and your postal zip code number. 64 00:06:46.700 --> 00:06:53.360 Well we're pleased to bring you another chapter of our series Eat to Your Health's Content. My name is Bill Grisham. 65 00:06:53.740 --> 00:06:59.060 Come with me as I interview Dr. B on questions concerning foods and health which have been 66 00:06:59.060 --> 00:07:07.680 submitted by our listeners. Today's subject is protein quality as suggested by Mrs. Grace Butler of Chicago Heights, Illinois. 67 00:07:12.100 --> 00:07:18.800 I was hesitant about entering Dr. B's office at Nutrition Dynamics for I found him standing with his back turned to me 68 00:07:18.800 --> 00:07:26.760 and he was looking out of the window. He must have heard me for he turned instantly and his his face brightened with a warm smile. 69 00:07:26.760 --> 00:07:35.180 Hello Grisham, come on in. I was just thinking about you. You surprised me, doctor. Come now, I was expecting you. 70 00:07:35.540 --> 00:07:43.380 As a matter of fact, I was watching that little tugboat pushing several barges along the river and thinking about another office I used to have. 71 00:07:43.920 --> 00:07:51.560 I could see from my window there at some distance long freight trains where there are many different kinds of cars 72 00:07:51.560 --> 00:07:56.460 and that got me thinking about the subject you mentioned to me, protein quality. 73 00:07:56.760 --> 00:07:59.720 Well in what way, doctor? I don't see the connection. 74 00:08:00.040 --> 00:08:06.140 It's really very simple. The long line of different freight cars reminded me of the structure of proteins. 75 00:08:06.920 --> 00:08:13.640 All proteins are composed of different amino acids joined to one another in a string like a 76 00:08:14.500 --> 00:08:23.100 bunch of box cars to make a train, although not in a very straight line. But each amino acid unit is coupled to another 77 00:08:23.920 --> 00:08:29.480 and there are about 20 or 22 different kinds of these amino acids. 78 00:08:29.580 --> 00:08:34.080 Well you mean amino acids like Penn Central and Union Pacific and so on? 79 00:08:34.520 --> 00:08:39.060 That's exactly right. Or close to it, isn't it? Well it has somewhat longer names. 80 00:08:39.760 --> 00:08:44.040 Yes. Proteins of foods differ because of their different amino acid make-ups. 81 00:08:44.460 --> 00:08:50.340 The proteins eaten are digested in the body. We can think of this as an uncoupling of the different 82 00:08:50.340 --> 00:08:57.000 or I should say amino acids. These are absorbed and carried by the blood to the liver and other 83 00:08:57.000 --> 00:09:03.400 organs and tissues of the body. Here they are sorted out and reassembled to make a protean 84 00:09:03.400 --> 00:09:09.420 that is characteristic of the human body. The amino acids left over are ultimately burned to 85 00:09:09.420 --> 00:09:16.440 yield energy and heat. But how does that explain protein quality really? Well a little reflection 86 00:09:16.440 --> 00:09:22.000 should make the matter clear. If the protein that is eaten contains all the amino acids 87 00:09:22.000 --> 00:09:28.300 needed by the body and in approximately the right relative proportions for its building of body 88 00:09:28.300 --> 00:09:35.000 protean, then there are not many food amino acids left over. But if the protein of the food 89 00:09:35.560 --> 00:09:41.860 contains some essential amino acid in very small quantities, it is going to take a lot more of that 90 00:09:41.860 --> 00:09:48.460 to meet the body needs and there might be a lot of material left over. I see. Well what are some 91 00:09:48.460 --> 00:09:54.400 of the high quality proteins, Dr. B.? The white of egg, the protein of milk and cheese, the protein 92 00:09:54.400 --> 00:10:01.180 of meat including poultry and the proteins of fish and seafoods. These are proteins of animal foods 93 00:10:01.180 --> 00:10:07.560 which in general are all of the highest nutritional quality. Well now if somebody were to eat only 94 00:10:07.560 --> 00:10:12.500 these foods of high nutritional quality, how much of this high quality protein though let's say would 95 00:10:12.500 --> 00:10:19.360 be needed in a day? A good figure to use is 45 grams. This figure may be said to have been 96 00:10:19.360 --> 00:10:25.380 officially recognized by the Federal Food and Drug Administration when it adopted its U.S. 97 00:10:25.900 --> 00:10:32.840 recommended daily allowance for nutritional labeling purposes. That's about one and a half 98 00:10:33.660 --> 00:10:41.420 ounces. For proteins of high quality such as those of eggs, meat, fish, milk, the allowance is then 99 00:10:41.420 --> 00:10:49.200 45 grams. You can think of that as a requirement of each day. For other proteins that are not of such 100 00:10:49.200 --> 00:10:56.200 high quality, the allowance is set at 65 grams. I see. So if a food provided in the quantity eaten 101 00:10:56.200 --> 00:11:02.560 13 grams of protein of fair or good quality, you could say that this was one-fifth I suppose, 102 00:11:02.700 --> 00:11:08.160 or 20 percent of the amount you should have for good health. Splendid. I like people who can do 103 00:11:08.160 --> 00:11:13.980 arithmetic. Now tell me what the percentage would be if that 13 grams of protein were the highest 104 00:11:13.980 --> 00:11:21.300 nutritive quality. Well let's see that would be about 29 percent. Is that close enough, Dr.? 105 00:11:21.300 --> 00:11:27.800 It's good enough for me. It's clear that the Food and Drug Administration has made it unnecessary 106 00:11:27.800 --> 00:11:33.740 for all nutritionally labeled foods at least to concern ourselves unduly with the question of 107 00:11:33.740 --> 00:11:41.840 protein quality. They require a declaration of the protein in terms of the percentages of the 108 00:11:41.840 --> 00:11:48.780 requirements that are supplied. What we want to get are foods which contribute protein each day 109 00:11:48.780 --> 00:11:53.980 to equal 100 percent of our needs. Well what about foods that are not nutritionally labeled? 110 00:11:54.760 --> 00:12:00.280 Don't we have to consider protein quality then? Not very much. And I'll tell you why. 111 00:12:00.700 --> 00:12:06.720 If an adult were to eat about six and a half grams of high quality protein from animal food 112 00:12:06.720 --> 00:12:14.380 sauces, then it has been shown that that person is getting all the essential amino acids he needs 113 00:12:14.380 --> 00:12:20.580 and he doesn't have to pay any attention to the quality of the remaining protein in the diet or 114 00:12:20.580 --> 00:12:27.080 not much attention. I see. Well can you help our listeners picture six and a half grams of protein, 115 00:12:27.100 --> 00:12:34.440 Dr.? I think so, but that'll take a little bit of thought. I see. Well I want to think about what 116 00:12:34.440 --> 00:12:41.440 you've said, Dr. too, and next time maybe we can take up the matter of protein quantity in some detail. 117 00:12:44.960 --> 00:12:49.220 Well that concludes our visit with Dr. B. today. Be sure to listen to Dr. B. tomorrow 118 00:12:49.220 --> 00:12:54.780 when he'll discuss, and I promise it, the matter of protein quantity for health. If you have 119 00:12:54.780 --> 00:13:14.360 questions of your own that you'd like to have answered, be sure to write to Dr. B. Care of 120 00:13:21.120 --> 00:13:21.740 you. 121 00:13:21.740 --> 00:13:26.760 We bring you another chapter in the series Eat to Your Health's Content with me, Bill Grisham, 122 00:13:27.200 --> 00:13:32.340 and Dr. B. Today's question is about the quantity of protein needed for health, 123 00:13:32.780 --> 00:13:37.560 with particular reference to protein of high quality. This question was submitted by a man, 124 00:13:37.560 --> 00:13:41.320 this time Mr. Anthony Zuminski of Waukegan, Illinois. 125 00:13:46.100 --> 00:13:51.480 When I walked into Dr. B.'s pleasant office at Nutrition Dynamics today, I found the good doctor 126 00:13:51.480 --> 00:13:56.900 with his head bent over a pad of writing paper on the desk, and this time he was watching for me, 127 00:13:56.900 --> 00:14:03.420 it seemed. He greeted me with unusual warmth. Come on in, Grisham. You're just the man I wanted to 128 00:14:03.420 --> 00:14:08.420 see. I'm glad to see you too, Dr. B. What's the trouble? I don't know that I would call it 129 00:14:08.420 --> 00:14:14.440 trouble. It's just these figures. My eyes get tired looking at figures, and I'm not too good 130 00:14:14.440 --> 00:14:19.560 at arithmetic. We were discussing protein quantity, weren't we? Well, that's right, 131 00:14:19.560 --> 00:14:24.700 doctor. You had said that about six and a half grams of high quality protein each day was 132 00:14:24.700 --> 00:14:31.600 sufficient to take care of the body needs for the amino acids it must get from foods. That's correct. 133 00:14:31.600 --> 00:14:38.960 About six and a half grams of high quality protein from animal food sources supply the 134 00:14:38.960 --> 00:14:44.760 essential amino acids, as they are called, in sufficient quantity so that we do not have to 135 00:14:44.760 --> 00:14:49.880 worry about the quality of the proteins of our other foods as a rule. Now that is an 136 00:14:49.880 --> 00:14:56.780 approximate figure. Many experts would say five or six grams, where I just happened to select six 137 00:14:56.780 --> 00:15:03.740 and a half grams, and now I wish that I had selected six grams. It would have made the 138 00:15:03.740 --> 00:15:09.460 arithmetic so much easier. You've been doing some calculations, haven't you? I see them all over 139 00:15:09.460 --> 00:15:14.660 your writing pad. That's exactly what I've been trying to do. I wanted to show you the quantities 140 00:15:14.660 --> 00:15:21.420 and common measures of a number of foods with high quality protein supplying six and a half grams. 141 00:15:22.060 --> 00:15:27.700 Here is my list. You will see that I have only six grams of high quality protein in one or two of 142 00:15:27.700 --> 00:15:33.840 my examples. Actually, this was suffice for the sake of health. Well, let me see. Suppose I read 143 00:15:33.840 --> 00:15:39.740 your list, doctor, and you can mention the number of grams of high quality protein supplied by the 144 00:15:39.740 --> 00:15:46.140 food. I'll start here with one ounce of cheddar cheese. Oh, my favorite cheese, too. That will 145 00:15:46.140 --> 00:15:53.800 provide about seven grams of protein of excellent quality. Next, what about two and a half ounces of 146 00:15:53.800 --> 00:15:59.800 cream cottage cheese? Yes, that is cottage cheese mixed with a little cream to make the product more 147 00:15:59.800 --> 00:16:05.460 acceptable to most persons. That gives you six and three quarter grams of highest quality 148 00:16:05.460 --> 00:16:10.620 protein. And we have cooked beef here, one ounce. That isn't much meat, is it? No, it's very little, 149 00:16:10.620 --> 00:16:15.600 but it's enough to provide seven grams of protein of the very highest quality. 150 00:16:16.220 --> 00:16:22.920 Canned tuna, one ounce only. That gives you eight grams of high quality protein. One egg weighing 151 00:16:22.920 --> 00:16:29.820 about two ounces in the shell. That's my problem. We allow six grams of excellent quality protein in 152 00:16:29.820 --> 00:16:37.260 one egg. How can I guess six and a half ounces? Well, what if you scrambled it? Splendid, Grishan, 153 00:16:38.160 --> 00:16:44.740 we'll scramble our egg with a little added milk. That will give us seven grams of protein of 154 00:16:45.900 --> 00:16:51.360 indubitably high nutritive quality. Well, I think you may be pulling my leg, but I get the point. 155 00:16:51.400 --> 00:16:56.580 A little milk, huh? Ah, but there is no point, no but either after you scramble an egg. 156 00:16:57.420 --> 00:17:02.300 Seriously, though, I think we can appreciate the value of the protein of animal foods. I want to 157 00:17:02.300 --> 00:17:07.120 call attention to one other matter. What's that, doctor? Remember when we were talking about 158 00:17:07.120 --> 00:17:13.860 vegetarian diets, I said that informed vegetarians can do all right for themselves. That I do, 159 00:17:14.100 --> 00:17:19.240 doctor. I have it in my notes here. I should mention that the difficulty with pure vegetarian 160 00:17:19.240 --> 00:17:26.380 diets is that they are low in vitamin B12, one of the vitamins that ordinarily we don't think about 161 00:17:26.380 --> 00:17:32.980 when we plan our meals. This vitamin is present in meats and other foods of animal origin. 162 00:17:33.700 --> 00:17:39.520 It is present in larger quantities in liver than in other foods. It is low or absent from 163 00:17:39.520 --> 00:17:45.820 most other foods such as those of plant origin. The body has to get vitamin B12 from foods, 164 00:17:46.300 --> 00:17:51.820 even though only minute quantities are needed. Well, is that why many so-called vegetarians 165 00:17:51.820 --> 00:17:58.200 include some milk or eggs in their diet? I don't know the reason, but whatever the reason, it is a 166 00:17:58.200 --> 00:18:02.920 good practice. We have nice long names, incidentally, to describe these 167 00:18:05.120 --> 00:18:12.760 mixed types of diets. One of them is ovolacto-vegetarian diet. That's a real name. 168 00:18:13.260 --> 00:18:19.240 Well, thank you, doctor. I think you've given all of us much to think about, believe me. I think I 169 00:18:19.240 --> 00:18:25.340 can sum this up by saying that while nutritional quality is a very real thing, we ordinarily need 170 00:18:25.340 --> 00:18:27.340 to not concern ourselves with it. 171 00:19:12.360 --> 00:19:18.460 Today we continue our discussion with Dr. B. on the amount of protein you should eat and how to get it. 172 00:19:18.660 --> 00:19:22.160 This is another chapter in the series, Eat to your health's content. 173 00:19:26.460 --> 00:19:32.620 Well, you know, it was always a pleasure for me to see Dr. B. at the desk in his office at Nutrition Dynamics. 174 00:19:33.320 --> 00:19:40.700 Today he had an open magazine in his hands, one of the many scientific journals on foods and nutrition to which he subscribes. 175 00:19:42.220 --> 00:19:45.640 Come in, Grisham, come in. I see you're wearing a new necktie. 176 00:19:47.180 --> 00:19:48.680 I see you've been reading. 177 00:19:48.680 --> 00:19:55.440 Yes, it always amazes me to note how many articles of the most diverse nature fill our 178 00:19:55.440 --> 00:20:02.820 bozing scientific periodicals. It is all, I would say, very good work, very painstakingly performed. 179 00:20:03.200 --> 00:20:05.580 Well, is there anything new about protein requirements? 180 00:20:06.020 --> 00:20:11.840 Well, I think there is always something, though, a fresh approach, a new way of looking at old problems. 181 00:20:11.940 --> 00:20:17.020 That's what makes for progress. You will be surprised, I think, to hear that there has been 182 00:20:17.020 --> 00:20:22.320 some discussion in certain scientific circles about people getting too much protein. 183 00:20:23.220 --> 00:20:29.060 Most of our concern, however, is with persons who may not get enough of this essential food stuff. 184 00:20:29.340 --> 00:20:31.260 Can you tell us how we get enough protein? 185 00:20:31.580 --> 00:20:36.660 It's really simple, but pay attention as I give you some figures. Suppose in a day 186 00:20:37.180 --> 00:20:43.960 a person who is an adult in good health consumes two cups of milk, two eggs, 187 00:20:43.960 --> 00:20:52.160 three ounces of cooked beef. That's not out of the ordinary. That person would receive from the milk 188 00:20:52.160 --> 00:21:00.060 40 percent of the daily allowance of protein, from the eggs 26 percent, from the beef 51 percent. 189 00:21:00.600 --> 00:21:03.240 The sum total would be more than 100 percent. 190 00:21:03.480 --> 00:21:10.020 Actually, I've been adding this, about 117. This would be more than the amount of protein required, 191 00:21:10.100 --> 00:21:10.400 wouldn't it? 192 00:21:10.400 --> 00:21:16.420 For an adult man, yes. And for a woman, still a great deal more than she would need. 193 00:21:16.960 --> 00:21:22.520 A child requires much less. The standard 100 percent as developed by the Food and Drug 194 00:21:22.520 --> 00:21:29.320 Administration for nutritional labeling purposes was established to allow for those persons with 195 00:21:29.320 --> 00:21:34.460 the highest requirements. Therefore, it takes care of the needs of everyone in the family. 196 00:21:34.700 --> 00:21:38.520 Well, now suppose that the person doesn't eat meat. 197 00:21:39.080 --> 00:21:45.780 Let us hope that they still consume milk and eggs. Let's say two cups of milk, one egg instead of two, 198 00:21:46.340 --> 00:21:53.460 a cup of baked beans, two slices of bread, one ounce of peanut butter. We would get in percentages 199 00:21:53.460 --> 00:22:01.260 of the allowances for the adult from the milk 40 percent, from one egg 13 percent, from baked 200 00:22:01.260 --> 00:22:08.920 beans 23 percent, from the bread and peanut butter 18 percent. Add these figures up and what do you have? 201 00:22:09.200 --> 00:22:12.680 Well, the total comes to 94 percent. 202 00:22:12.960 --> 00:22:18.320 Well, that's pretty close to what is needed. In actual practice, there would be small amounts 203 00:22:18.320 --> 00:22:24.260 of protein supplied by other foods. The total would most certainly be over 100 percent. 204 00:22:24.560 --> 00:22:27.160 Well, suppose we just add two slices more of bread. 205 00:22:27.160 --> 00:22:33.640 Splendid! Each slice provides about two grams of protein, or three percent of the recommended 206 00:22:33.640 --> 00:22:40.260 allowance. Two slices gives us six percent of the allowance. Add this to our 94 percent, 207 00:22:40.320 --> 00:22:42.660 we have 100 percent right on the nose. 208 00:22:42.780 --> 00:22:45.580 Ah, so it isn't difficult at all, even without meat. 209 00:22:45.860 --> 00:22:50.820 It's easy. Now, you do not have to make all these calculations after a while. 210 00:22:50.820 --> 00:22:57.340 I just use them for illustration. The important thing is to get milk and eggs in the diet. 211 00:22:57.680 --> 00:23:02.480 There are wonderful foods. So is meat and fish and poultry. 212 00:23:02.840 --> 00:23:07.980 Well, what about some of the unusual types of diets that people follow? I'm sure you've heard about them. 213 00:23:08.080 --> 00:23:14.800 Yes, indeed. The protein allowance can be met, but it does require some thought in meal selection 214 00:23:14.800 --> 00:23:20.580 with many of these diets. These special or unusual diets are best considered 215 00:23:20.580 --> 00:23:26.000 after we have taken up the more conventional types of meals. When you cut down on meat, 216 00:23:26.160 --> 00:23:32.080 you cut down not only on protein, but also on riboflavin, niacin, and iron, 217 00:23:32.660 --> 00:23:39.460 and as we have seen on vitamin B12. When you cut down on milk, you cut down on riboflavin 218 00:23:39.460 --> 00:23:42.940 and calcium. We have to think of the diet as a whole. 219 00:23:42.940 --> 00:23:47.720 Well, I take it that by diet you refer to everything a person eats in a day. 220 00:23:48.100 --> 00:23:52.640 I notice that you have me also using diet in the sense of a pattern of eating. 221 00:23:53.240 --> 00:23:59.620 Right. Most people think of diet as something restrictive, perhaps unpleasant and distasteful. 222 00:24:00.020 --> 00:24:05.200 As you say, it is simply the pattern of our eating. Everybody's on a diet. 223 00:24:05.540 --> 00:24:10.480 I'm sure that's clear. But perhaps we should talk some more about diet at our next meeting. 224 00:24:10.480 --> 00:24:16.500 Good. I want to mention when time is available, some newer points of view that I get from reading 225 00:24:16.500 --> 00:24:20.880 the literature of our science. Some of the reports are really exciting. 226 00:24:21.400 --> 00:24:24.400 Well, thank you, doctor. We look forward to our next visit. 227 00:24:25.160 --> 00:24:31.440 Tune in next time for another talk in the series, Eat to Your Health's Content. Be sure to mail 228 00:24:31.440 --> 00:24:36.800 your questions to Dr. B, care of this station, address, and zip code number. Make sure you 229 00:24:36.800 --> 00:24:43.800 include them. Until then, this is Bill Grisham saying for me and for Dr. B, eat to your health's content.