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The other two nutritional additives (#3 and #4 in the table) are used by most people because of their high vitamin and mineral content. (Yeast is from two to ten times richer than wheat germ in these nutrients.) I have included them because a very small amount (1 or 2 tablespoons) can meet 5 percent of your protein allowance and, second, because of their amino acid strengths.

FOR COMPARISON: MEAT AND POULTRY

Notice, on Protein Table IX, that only 3½ ounces of meat contribute from 30 to 61 percent of your daily protein allowance. These figures make very clear that the enormous quantities of meat we now consume are hardly needed! In Eastern cuisine, small amounts of meat supplement staple vegetable dishes. This dietary tradition, although perhaps determined by the limited availability of meat, more correctly reflects the body’s actual needs.

Gelatin, an animal protein, is often recommended as a protein supplement. Actually, it should be your last choice. Several important amino acids are virtually lacking in gelatin. It has an NPU of 2! Moreover, gelatin can reduce the usability of the protein in food eaten with it.

* Except for meat and poultry, placed last, because they are included primarily for the sake of comparison with nonmeat protein sources.

* The amino acid content of egg protein used by scientists as the model is that established by the U.N. Expert Group, reported in Protein Requirements (WHO, FAO), 1965.

Appendix E. Cost of One Day’s Protein Allowance

Appendix F. Whole Wheat Flour Compared to White Flour

Appendix G. Brown Rice Compared to Other Types of Rice

Appendix H. Sugars, Honey, and Molasses Compared

Appendix I. Food Additives: What’s Safe? What to Avoid?

Safe

These additives appear to be safe.

ALGINATE, PROPYLENE GLYCOL ALGINATE Thickening agents; foam stabilizer. Ice cream, cheese, candy, yogurt

ALPHA TOCOPHEROL (Vitamin E) Antioxidant, nutrient. Vegetable oil

ASCORBIC ACID (Vitamin C), ERYTHORBIC ACID Antioxidant, nutrient, color stabilizer. Oily foods, cereals, soft drinks, cured meats

BETA CAROTENE Coloring; nutrient. Margarine, shortening, non-dairy whiteners, butter

CALCIUM (or SODIUM) PROPIONATE Preservative. Bread, rolls, pies, cakes

CALCIUM (or SODIUM) STEAROYL LACTYLATE Dough conditioner, whipping agent. Bread dough, cake fillings, artificial whipped cream, processed egg whites

CARRAGEENAN Thickening and stabilizing agent. Ice cream, jelly, chocolate milk, infant formula

CASEIN, SODIUM CASEINATE Thickening and whitening agent. Ice cream, ice milk, sherbet, coffee creamers

CITRIC ACID, SODIUM CITRATE Acid, flavoring, chelating agent. Ice cream, sherbet, fruit drink, candy, carbonated beverages, instant potatoes

EDTA Chelating agent. Salad dressing, margarine, sandwich spreads, mayonnaise, processed fruits and vegetables, canned shellfish, soft drinks

FERROUS GLUCONATE Coloring, nutrient. Black olives

FUMARIC ACID Tartness agent. Powdered drinks, pudding, pie fillings, gelatin desserts

GELATIN Thickening and gelling agent. Powdered dessert mix, yogurt, ice cream, cheese spreads, beverages

GLYCERIN (GLYCEROL) Maintains water content.Marshmallow, candy, fudge, baked goods

HYDROLYZED VEGETABLE PROTEIN (HVP) Flavor enhancer. Instant soups, frankfurters, sauce mixes, beef stew

LACTIC ACID Acidity regulator. Spanish olives, cheese, frozen desserts, carbonated beverages

LACTOSE Sweetener. Whipped topping mix, breakfast pastry

LECITHIN Emulsifier, antioxidant. Baked goods, margarine, chocolate, ice cream

MANNITOL Sweetener, other uses. Chewing gum, low-calorie foods

MONO- and DIGLYCERIDES Emulsifier. Baked goods, margarine, candy, peanut butter

POLYSORBATE 60 Emulsifier. Baked goods, frozen desserts, imitation dairy products

SODIUM BENZOATE Fruit juice, carbonated drinks, pickles, preserves

SODIUM CARBOXYMETHYLCELLULOSE (CMC) Thickening and stabilizing agent; prevents sugar from crystallizing. Ice cream, beer, pie fillings, icings, diet foods, candy

SORBIC ACID, POTASSIUM