To follow up on our previous excerpt from Richard Alan’s 1956 booklet “Nutrition and Recipes for Progressive Resistance Exercise,” below is a further selection from Chapter 3, which detailed several food groups and their nutritional benefits. Out of the ten food categories that Alan described, he devoted the most time to dairy products.
Of particular interest is the fact that Alan here acknowledged the value of fat intake. This was before the fat scares and zealous low-fat diet fads of the 1970s and 1980s. Such thinking is slow to fade away, but today’s nutrition writers are once again starting to acknowledge the benefits of dietary fats.
A few dairy-oriented recipes from another section of Alan’s booklet are also included at the end of this post. As Alan’s written treatment of dairy products was the most extensive part of Chapter 3 of his booklet, the remaining food groups that he described will be saved for a future post here at FOUNDATIONS OF IRON.
6. Milk and milk products other than butter. Milk and its products are rich in calcium, riboflavin, energy, and protein. Milk also has an abundance of most of the other vitamins and minerals and the proportion in which they are distributed is very good. Milk’s protein is one of the best, both in itself and in combination with other protein foods. I think one should drink a lot of milk but not to such extremes as drinking three to five quarts a day. When one drinks that much it means he is not consuming enough of some other food. A well balanced diet is still the best and there is no single food we can eat to the exclusion of others. Let us now discuss the various forms of milk and its products.
Whole milk. Whole milk is milk that contains cream. Any milk product made from whole milk is rich in vitamin A in addition to everything else named above. As you probably already know, cream is mainly fat in its composition ; but it is fat that is highly useful to our bodies. Fortified milk is milk that has had vitamin D added.
Skim milk. Skim milk is milk without cream ; thus it doesn’t contain any vitamin A. If you are trying to lose weight it might be well for you to drink skim milk and eat a lot of cottage cheese.
Buttermilk. Buttermilk is the fluid left after churning butter. It differs very little in food value from skim milk. Cultured buttermilk is made by treating milk, skim or whole, raw or pasteurized, with lactic acid bacteria cultures and then breaking up the curd into fine particles. Buttermilk is the most popular fermented milk drink in the United States.
Yoghurt. Yoghurt is much like buttermilk except that it has been fermented longer. It contains tremendous numbers of lactic acid bacteria and these tend to replace the intestinal bacteria. This has been assumed to be healthful but there has been no real proof as yet. However, yoghurt is a very good food and like all milk products it is rich in protein of a very easily digestible nature.
Cottage cheese. When milk is clotted by rennin or acid it becomes curd and whey. The whey is the fluid and the curd is cottage cheese. I’ve always considered cottage cheese as a staple such as milk, eggs, and meat. Usually I have cottage cheese during every dinner, and many times I have it before I retire. It is very tasty with fruit and I feel this is one food every weight trainer should eat in large quantities. It is very high in protein and contains almost no fat, a very good combination for those who want size without fat.
Cheddar and other types of cheeses. These cheeses can be made from cream, whole milk, or skim milk. The various flavors depend upon what the cheese has been made from and how long it has been aged. This type of cheese is also high in protein ; but it also contains a lot of fat in most cases. However, it should be included in your diet.
Dried milk. Dried milk has the same nutritional value as the fresh milk from which it is made, usually skim milk. I feel that the weight trainer should make more use of dried milk as a base for his high protein drinks. It has the advantages of being cheap, easy to obtain, tasty, and mixable. It is very high in protein (over 35%) and this protein is one of the best types, better than soybean. I’ve used it for years and have had tremendous success with it. All you have to do is walk to your corner grocery store and you can pick up all you need.
Homogenation. Homogenation is a process whereby fat globules are broken down to a smaller size. This is good for they become easier to digest. The reason for this is that there is more surface area exposed to the digestive enzymes.
All in all milk and its products are an extremely good buy, and every weight trainer should eat a lot of this group every day.
[FOI web editor’s note: Purely for historical reference, below are a few recipes involving dairy products taken from Chapter 15 of Alan’s booklet. Today’s mainstream food/nutrition writers would most likely include some kind of food safety warning about consumption of raw eggs.]
Contributed by Robert Alan
2 raw eggs
2 cups of milk
1 teaspoon of vanilla
dash of salt
3/4 teaspoon of nutmeg
sweeten to taste with honey
Combine the eggs and milk and beat. Then add the vanilla, salt, and nutmeg. Sweeten to taste. Makes two glasses.
Contributed by Rudy Edwards
2 raw eggs
1 1/2 cups fresh strawberries
1/3 to 1/2 cups non fat dry milk solids
2 to 3 tablespoons debittered powdered brewers yeast
3 tablespoons wheat germ
3 tablespoons of honey or sweeten to taste
add enough milk to make one quart in your blender
Cottage Cheese with Banana and Wheat Germ
1/2 lb. of cottage cheese
1 sliced banana
1 tablespoon of wheat germ
Put cottage cheese in dish and top with banana and wheat germ
Cottage Cheese and Fruit
1/2 lb. of cottage cheese
top with favorite fruit such as pineapple, strawberries, etc.