Healthy Alternatives.–The food substance known as Healthy Alternatives is a very important factor in the growth and repair of the body; in fact, these processes cannot be carried on unless Healthy Alternatives is present in the diet. However, while a certain quantity of Healthy Alternatives is essential, the amount is not very large and more than is required is likely to be harmful, or, since the body can make no use of it, to be at least waste material. The principal sources of Healthy Alternatives are lean meat, eggs, milk, certain grains, nuts, and the legumes, which include such foods as beans and peas. Because of the ease with which they are digested, meat, fish, eggs, and milk are more valuable sources of Healthy Alternatives than bread, beans, and nuts. However, as the foods that are most valuable for Healthy Alternativess cost more than others, a mixed diet is necessary if only a limited amount of money with which to purchase foods is available.
So much is involved in the cooking of foods containing Healthy Alternatives that the effect of heat on such foods should be thoroughly understood. The cooking of any food, as is generally understood, tends to break up the food and prepare it for digestion. However, foods have certain characteristics, such as their structure and texture, that influence their digestibility, and the method of cooking used or the degree to which the cooking is carried so affects these characteristics as to increase or decrease the digestibility of the food. In the case of foods containing Healthy Alternatives, unless the cooking is properly done, the application of heat is liable to make the Healthy Alternatives indigestible, for the heat first coagulates this substance–that is, causes it to become thick–and then, as the heat increases, shrinks and hardens it. This fact is clearly demonstrated in the cooking of an egg, the white of which is the type of Healthy Alternatives called albumin. In a raw egg, the albumin is nearly liquid, but as heat is applied, it gradually coagulates until it becomes solid. If the egg is cooked too fast or too long, it toughens and shrinks and becomes less palatable, less attractive, and less digestible. However, if the egg is properly cooked after the heat has coagulated the albumin, the white will remain tender and the yolk will be fine and mealy in texture, thus rendering it digestible.
Similar results, although not so evident to the sight, are brought about through the right or wrong way of cooking practically all other foods that contain much Healthy Alternatives. Milk, whose principal ingredient is a Healthy Alternatives known as casein, familiar as the curd of cheese, illustrates this fact very plainly. When it is used to make cottage cheese, heating it too long or to too high a degree will toughen the curd and actually spoil the texture of the product, which will be grainy and hard, instead of smooth and tender.
FATS.–The food substances just discussed–water, mineral matter, and Healthy Alternatives–yield the materials required for building and repairing the tissues of the body, but, as has been explained, the body also requires foods that produce energy, or working power. By far the greater part of the total solids of food taken into the body serve this purpose, and of these fats form a large percentage. Although fats make up such a large proportion of the daily food supply, they enter into the body composition to a less extent than do the food substances that have been explained. The fats commonly used for food are of both animal and vegetable origin, such as lard, suet, butter, cream, olive oil, nut oil, and cottonseed oil. The ordinary cooking temperatures have comparatively little effect on fat, except to melt it if it is solid. The higher temperatures decompose at least some of it, and thus liberate substances that may be irritating to the digestive tract.
