cup of boiling water and ¼ teaspoonful of salt. Cream or milk and salt
may be added for adults, or, lemon juice and sugar, according to the
condition.
Barley water is an astringent and used to check the bowels when they
are too laxative.
* * * * *
=Rice Water.= Wash two tablespoonsful of rice, add 3 cups of cold
water and soak thirty minutes. Then heat gradually and cook one hour
until the rice is tender. Strain through muslin, re-heat and dilute
with boiling water or hot milk to the consistency desired. Season
with salt; sugar may be added if desired and cinnamon, if allowed,
may be cooked with it to assist in reducing a laxative condition.
1 teaspoonful of stoned raisins may be added to the rice, before
boiling, if there is no bowel trouble.
* * * * *
=Oatmeal Water.= Mix 1 tablespoonful of oatmeal with 1 tablespoonful
of cold water. Add a speck of salt and stir into it a quart of boiling
water. Boil for three hours, replenishing the water as it boils away.
Strain through a fine sieve or cheese cloth, season and serve cold.
Sufficient water should be added to keep the drink almost as thin as
water.
* * * * *
=Toast Water.= Toast thin slices of stale bread in the oven; break up
into crumbs; add 1 cup of boiling water and let it stand for an hour.
Rub through a fine strainer, season with a little salt. Milk, or cream
and sugar may be added if desirable. This is valuable in cases of
fever or extreme nausea.
* * * * *
=Crust Coffee.= Dry crusts of brown bread in the oven until they are
hard and crisp. Pound or roll them and pour boiling water over. Let
soak for fifteen minutes, then strain carefully through a fine sieve.
* * * * *
=Meat Juice.= Meat juice may be prepared in three ways:
(1) Broil quickly, or even scorch, a small piece of beef. Squeeze out
the juice with a lemon squeezer, previously dipped in boiling water.
Catch the juice in a hot cup. Season and serve. If desirable to heat
it further, do so by placing the cup in hot water.
(2) Broil quickly and put the small piece into a glass jar. Set the
covered jar in a pan of cold water. Heat gradually for an hour,
never allowing the water to come to a boil. Strain and press out the
clear, red juice, season and serve. One pound of beef yields eight
tablespoonsful of juice.
(3) Grind raw beef in a meat grinder; place in a jar with a light
cover and add one gill of cold water to a pound of beef. Stand it on
ice over night, strain and squeeze through a bag. Season and serve.
* * * * *
=Meat Tea.= Meat tea is made in the proportion of a pound of meat to a
pint of water. Grind the meat in the meat grinder, place in a jar and
cover with cold water. Set the jar in an open kettle of water and cook
for two hours or more, not allowing the water to boil. Strain, squeeze
through a bag, skim off the fat and season.
* * * * *
=Meat Broth.= Meat broth is made from meat and bone, with and without
vegetables. The proportion is a quart of water to a pound of meat.
Cut the meat into small pieces, add the cold water and simmer until
the quantity is reduced one-half. Strain, skim and season with salt.
Chicken, veal, mutton and beef may be used in this way. They may be
seasoned with onions, celery, bay-leaves, cloves, carrots, parsnips,
rice, barley, tapioca; stale bread crumbs may be added.
* * * * *
=Soups.= Clear soups are made by cooking raw meat or vegetables,
or both together, slowly, for a long time, straining and using the
liquid. The flavor may be changed by browning the meat or vegetables
in butter before adding the water.
Cream Soups are made in the proportion of one quart of vegetables,
(such as corn, peas, beans, tomatoes, celery or asparagus) to one pint
of water and a pint of milk. Cook the vegetables thoroughly in water
and mash through a colander. To this water and pulp add a cream sauce
made in the proportion of 4 tablespoonsful of flour, 4 tablespoonsful
of butter and a pint of milk for vegetables poor in starch or protein.
Add 2 tablespoonsful of flour, 2 tablespoonsful of butter and a pint
of milk for those rich in protein. Season to taste.
Tomato acid should be counteracted by the addition of one-eighth
tablespoonful of soda before the milk is added.
Potato soup may be flavored with onion or celery, or both.
SEMI-SOLID FOODS.
The following lists of foods are given for ready reference.[15]
=Jellies.=
(a) Meat Jellies and gelatin; veal, beef, chicken, mutton.
(b) Starch Jellies, flavored with fruit; cornstarch, arrowroot, sago,
tapioca.
(c) Fruit jellies and gelatin.
=Custards.=
(a) Junkets, milk or milk and egg (rennet curdled), flavored with
nutmeg, etc.
(b) Egg, milk custard, boiled or baked.
(c) Corn starch, tapioca, boiled custard.
(d) Frozen custard (New York Ice cream.)
=Gruels.= (Farinaceous)
(a) Milk gruels.
(b) Water gruels.
=Toasts.=
(a) Cream toast.
(b) Milk toast.
(c) Water toast.
=Creams.=
(a) Plain.
(b) Whipped.
(c) Ice cream.
=Oils.=
(a) Plain olive, cotton seed, or nut.
(b) Butter.
(c) Emulsion, as mayonnaise.
(d) Cod liver oil, plain or emulsified.
SOLID FOODS.
(Suitable for Invalids.)
=Cereals.=
(a) Porridges and mushes—Oatmeal, cornmeal, wheat, rice, etc.
(b) Dry preparations—Shredded wheat biscuit, corn flakes, puffed
rice, puffed wheat, triscuit.
=Breads.=
(a) Plain—White, graham, nutri-meal, whole wheat, brown, rye, etc.
(b) Toasts—Dry, buttered, zwieback.
(c) Crackers—Soda, graham, oatmeal, Boston butter, milk.
(d) Biscuits—Yeast biscuits (24 hours old), baking powder biscuit,
beaten biscuit.
=Egg Preparations.=
(a) Boiled, poached, scrambled, baked.
(b) Omelets.
(c) Souffles of meat and of potatoes.
=Meats.=
(a) Beef or mutton—Broiled or roasted.
(b) Chicken, turkey or game—Broiled or roasted.
(c) Fish—Broiled, boiled or baked.
(d) Oysters—Canned, stewed, etc.
(e) Clams—Chowder, broiled or baked.
=Vegetables.=
(a) Potatoes—Baked, boiled, creamed and escalloped.
(b) Sweet potatoes, baked and boiled.
(c) Green peas, plain and creamed.
(d) Lima beans, plain and creamed; string beans, plain and creamed;
cauliflower, plain and creamed; carrots, parsnips.
=Fruits.=
(a) Fresh—Oranges, grapes, melons, etc. etc.
(b) Stewed apples, plums, apricots, pears, berries, etc.
(c) Baked apples, bananas, pears.
(d) Canned peaches, apricots, plums, pears.
(e) Preserved peaches, plums.
SEMI-SOLID FOODS.
=JELLIES.= =Meat Jellies= are made in two ways:
(1) Cook soup meat (containing gristle and bone) slowly for a long
time in just enough water to cover. Strain and set the liquid away in
a mold to cool and set. If desired, bits of shredded meat may be added
to the liquid before molding.
(2) Use meat broth and gelatin in the proportion of one tablespoon
gelatin to three quarters of a cup of hot broth. Pour into mold and
set on ice.
* * * * *
=Starch Jellies.=—Starch Jellies are made by cooking in a pint
of fruit juice or water until clear, two tablespoons of tapioca,
arrowroot, sago, cornstarch, or flour. Sweeten to taste.
If water is used, fresh fruit may be used either in the jelly or in a
sauce poured over the jelly.
* * * * *
=Fruit Jellies.=—These are made:
(1) Of fruit juice and sugar in equal quantities, cooked until it will
set when cooled;
(2) Of fruit juice and gelatin in the proportion of one tablespoon
of gelatin to three fourths of a cup of fruit juice, or one half box
gelatin to one and a half pints of juice. Sugar to taste. Made tea or
coffee, or cocoa or lemonade may be used in the same proportion.
* * * * *
=CUSTARDS.=—These are made with (1) milk, (2) milk and eggs, (3) milk,
egg and some farinaceous substances as rice, cornstarch, tapioca. In
the first the coagulum is produced by the addition of rennet, in the
other two by the application of heat.
=Plain Junket.=—Dissolve in a cup of lukewarm milk (never warmer),
a tablespoon of sugar or caramel syrup. Add a quarter of a junket
tablet, previously dissolved in a tablespoon of cold water. Stir a
few times, add vanilla, nuts, or nutmeg if desired. Pour into a cup
and set aside to cool and solidify. This may be served plain or with
whipped cream, or boiled custard.
* * * * *
=Egg-Milk Custard.=—When eggs are used for thickening, not less than
four eggs should be used to a quart of milk (more eggs make it richer).
* * * * *
=Boiled Custard.=—One pint of milk, two eggs, half cup of sugar, half
saltspoon of salt. Scald the milk, add the salt and sugar, and stir
until dissolved. Beat the eggs very thick and smooth. Pour the boiling
milk on the eggs slowly, stirring all the time. Pour the mixture into
a double boiler, set over the fire and stir for ten minutes. Add
flavoring. As soon as a thickening of the mixture is noticed remove
from the fire, pour into a dish and set away to cool. This custard
makes =cup custard=, the sauce for such puddings as =snow pudding=,
and when decorated with spoonfuls of beaten egg-white, makes =floating
island=.
* * * * *
=Baked Custard.=—Proceed as in boiled custard, but instead of pouring
into a double boiler pour into a baking dish. Set the dish in a pan
of water, place in the oven and bake until the mixture is set in the
middle.
* * * * *
=Farinaceous Custards.=—Make like boiled custard, using one less egg
and adding one quarter cup of farina, tapioca, cornstarch, arrowroot,
or cooked rice to the hot milk and egg.
* * * * *
=Sago= should be soaked over night before using.
* * * * *
=Tapioca= should be soaked one hour before using.
* * * * *
=Coffee Custard.=—Scald one tablespoon of ground coffee in milk and
strain before proceeding as for boiled custard.
* * * * *
=Chocolate Custard.=—Add one square of grated chocolate to the milk.
* * * * *
=Caramel Custard.=—Melt the dry sugar until golden brown, add the hot
milk, and when dissolved proceed as before. Bake.
=GRUELS.=—Gruels are a mixture of grain or flour with either milk
or water. They require long cooking and may be flavored with sugar,
nutmeg, cinnamon, or almond.
Take the meal or flour (oatmeal, two tablespoons, or cornmeal, one
tablespoon, or arrowroot, one and a half tablespoons). Sift it slowly
into one and a half cups boiling water, simmer for an hour or two.
Strain off the liquid; add to it one teaspoon of sugar, season with
salt, and add one cup of warm milk.
=Water Gruel.=—If water gruel is desired, let the last cup of liquid
added be water instead of milk.
* * * * *
=Cream Gruel.=—A cream gruel may be made by using rich cream instead
of milk or water.
* * * * *
=Barley Gruel.=—Barley gruel (usually a water gruel) is prepared as
follows: Moisten four tablespoons of barley flour in a little cold
water and add it slowly to the boiling water. Stir and boil for twenty
minutes.
=TOASTS.=—=Cream Toast.=—Toast the bread slowly until brown on both
sides. Butter and pour over each slice enough warm cream to moisten
(the cream may be thickened slightly and the butter may be omitted.)
=Milk Toast.=—One tablespoon of cornstarch or flour; one cup of milk,
salt to taste, and boil. Butter the toast and pour over it the above
white sauce.
* * * * *
=Water Toast.=—Pour over plain or buttered toast enough boiling water
to thoroughly moisten it.
=SOUFFLES OF FRUIT, ETC.=—The distinguishing feature of a souffle is a
pastry or pulpy foundation mixture, and the addition of stiffly beaten
egg-white. A souffle may or may not be baked.
=Plain Souffle.=—Two tablespoons flour; one cup of liquid (water,
milk, or fruit juice); three or four eggs; sugar to suit the fruit.
If thick fruit pulp is used, omit the thickening. Beat the egg yolks
until thick. Add sugar gradually and continue beating. Add the fruit
(if lemon juice add some rind also). Fold in the well-beaten whites.
Bake in a buttered dish (set in a pan of hot water) for thirty-five or
forty minutes in a slow oven.
* * * * *
=Fresh Fruit Souffle.=—Reduce the fruit to a pulp. Strawberries,
peaches, prunes, apples, bananas, etc., may be used. Sweeten the pulp.
Beat the egg-white to a stiff froth, add the fruit pulp slowly. Chill
and serve with whipped cream or soft custard.
* * * * *
=Chocolate Souffle.=—Two tablespoons flour; two tablespoons butter;
three quarters cup of milk; one third cup of sugar: two tablespoons
hot water. Melt the butter, add the flour and stir well. Pour the milk
in gradually and cook until well boiled. Add the melted chocolate, to
which the sugar and hot water have been added. Beat in the yolks and
fold in the whites of the eggs. Bake twenty-five minutes.
* * * * *
=Farina Souffle.=—Cook the farina (four tablespoons) in a pint of
boiling water. Stir this with the egg-yolks, add sugar or salt, and
later fold in the egg-whites, flavor, and set away to cool.
The following tables are from “Food and Dietetics,” (Norton), published
by the American School of Home Economics, Chicago. They are used in
a number of schools of Domestic Science and in Dietetic kitchens in
hospitals.
These tables are exceptionally valuable in compiling diets in
various combinations. One readily determines the number of grams in
various servings of different foods. For example—a small serving of
beef (round), containing some fat, weighs 36 grams; forty per cent;
14.4 grams, is protein, and sixty per cent, 21.6 grams, is fat, (no
carbohydrates). One ordinary thick slice of white, home made bread
weighs 38 grams; thirteen per cent, 4.94 grams, is protein, six per
cent 2.28 grams is fat and eighty-one per cent, 30.78 grams, is
carbohydrate.
One can readily make up the proportions of proteins, carbohydrates and
fats required by the average individual suggested on pages 217-218 from
various combinations of foods. Each individual may make this study for
himself to know whether his system is receiving too much in quantity,
or too large a proportion of proteins or of carbohydrates or of fats.
TABLE OF 100 FOOD UNITS
=====================================================================
“Portion”
Containing Wt. of
Name of Food 100 Food 100 Per cent of
Units Calories Carbo-
(approx.) Grams Oz. Proteid Fat hydrate
—————————————————————————————————————————————————————————————————————
COOKED MEATS
[17]Beef, r’nd,
boiled (fat) Small serving 36 1.3 40 60 00
[17]Beef, r’d,
boiled (lean) Large serving 62 2.2 90 10 00
[17]Beef, r’d,
boiled (med.) Small serving 44 1.6 60 40 00
[17]Beef, 5th rib,
roasted Half serving 18.5 .65 12 88 00
[17]Beef, 5th rib,
roasted Very small s’v’g 25 .88 18 82 00
[18]Beef, ribs
boiled Small serving 30 1.1 27 73 00
[16]Calves foot
jelly 112 4.0 19 00 81
[16]Chicken,
canned One thin slice 27 .96 23 77 00
[16]Lamb chops,
boiled, av One small shop 27 .96 24 76 00
[16]Lamb, leg,
roasted Ord. serving. 50 1.8 40 60 00
[17]Mutton, leg,
boiled Large serving 34 1.2 35 65 00
[17]Pork, ham,
boiled (fat) Small serving 20.5 .73 14 86 00
[17]Pork, ham,
boiled Ord. serving 32.5 1.1 28 72 00
[17]Pork, ham,
r’st’d, (fat) Small serving 27 .96 19 81 00
[17]Pork, ham,
r’st’d, (lean) Small serving 34 1.2 33 67 00
[16]Turkey, as
pur., canned Small serving 28 .99 23 77 00
[17]Veal, leg,
boiled Large serving 67.5 2.4 73 27 00
VEGETABLES
[16]Artichokes,
av. canned 430 15 14 0 86
[16]Asparagus,
av. canned 540 19 33 5 62
[16]Asparagus,
av. cooked 206 7.19 18 63 19
[16]Beans, baked,
canned Small side dish 75 2.66 21 18 61
[16]Beans, Lima,
canned Large side dish 126 4.44 21 4 75
[16]Beans, string,
cooked Five servings 480 16.66 15 48 37
[16]Beets edible
portion, cooked Three servings 245 8.7 2 23 75
[16]Cabbage,
edible portion 310 11 20 8 72
Carrots, cooked Two servings 164 5.81 10 34 56
[16]Cauliflower,
as purchased 312 11 23 15 62
[16]Celery, edible
portion 540 19 24 5 71
Corn, sweet,
cooked One side dish 99 3.5 13 10 77
[16]Cucumbers,
edible pt 565 20 18 10 72
[16]Egg plant,
edible pt 350 12 17 10 73
Lentils, cooked 89 3.15 27 1 72
[16]Lettuce,
edible pt. 505 13 25 14 61
[16]Mushrooms,
as purchased 215 7.6 31 8 61
Onions, fresh,
edible pt. 200 7.1 13 5 82
[16]Onions, cooked 2 large s’v’gs. 240 8.4 12 40 48
Parsnips, cooked 163 5.84 10 34 56
[16]Peas, green,
canned Two servings 178 6.3 25 3 72
[16]Peas, green,
cooked One serving 85 3 23 27 50
Potatoes, baked One good sized 86 3.05 11 1 88
[16]Potatoes,
boiled One large sized 102 3.62 11 1 88
[16]Potatoes,
mashed
(creamed) One serving 89 3.14 10 25 65
[16]Potatoes,
chips One-half s’v’g. 17 .6 4 63 33
[16]Potatoes,
sweet, cooked Half av. potato 49 1.7 6 9 85
[16]Pumpkins,
edible pt. 380 13 15 4 81
Radishes, as
purchased 480 17 18 3 79
Rhubarb,
edible, pt. 430 15 10 27 63
[16]Spinach,
cooked Two ord. s’v’g. 174 6.1 15 66 19
Squash,
edible pt. 210 7.4 12 10 78
[16]Succotash,
canned Ord. serving 100 3.5 15 9 67
[16]Tomatoes,
fresh as
purchased Four av. 430 15 15 16 69
Tomatoes, canned 43 15.2 21 7 72
[16]Turnips,
edible pt. 2 large s’v’gs. 246 8.7 18 4 83
Vegetable oysters 273 9.62 10 51 39
FRUITS (DRIED)
[16]Apples,
as purchased 34 1.2 3 7 90
Apricots,
as purchased 35 1.24 7 3 90
[16]Dates,
edible portion Three large 28 .99 2 7 91
[16]Dates,
as purchased 31 1.1 2 7 91
[16]Figs,
edible portion One large 31 1.1 5 0 95
[16]Prunes,
edible portion Three large 32 1.14 3 0 97
[16]Prunes,
as purchased 38 1.35 3 0 97
[16]Raisins,
edible portion 28 1. 3 9 88
[16]Raisins,
as purchased 31 1.1 3 9 88
FRUITS (FRESH OR COOKED)
[16]Apples,
as purchased Two apples 206 7.3 3 7 90
Apples, baked 94 3.3 2 5 93
Apples, sauce Ord. serving 111 3.9 2 5 93
Apricots, cooked Large serving 131 4.61 6 0 94
[16]Bananas,
edible pt. One large 100 3.5 5 5 90
[16]Blackberries 170 5.9 9 16 75
Blueberries 128 4.6 3 8 89
[16]Blueberries,
canned 165 5.8 4 9 87
Cantaloupe Half or. serv’g. 243 8.6 6 0 94
[16]Cherries,
edible portion 124 4.4 5 10 85
[16]Cranberries,
as purchased 210 7.5 3 12 85
[16]Grapes, as
purchased av. 136 4.8 5 15 80
Grape fruit 215 7.57 7 4 89
Grape juice Small glass 120 4.2 0 0 100
Gooseberries 261 9.2 5 0 95
Lemons 215 7.57 9 14 77
[16]Lemon juice 246 8.77 0 0 100
Nectarines 147 5.18 4 0 96
Olives, ripe About seven 37 1.31 2 91 7
Oranges, as
purchased, av. One very large 270 9.4 6 3 91
[16]Oranges,
juice Large glass 188 6.62 0 0 100
Peaches, as
purchased av. Three ordinary 290 10. 7 2 91
[16]Peaches,
sauce Ord. serving 136 4.78 4 2 94
Peaches, juice Ordinary glass 136 4.80 0 0 100
Pears One large pear 173 5.40 4 7 89
[16]Pears, sauce 113 3.98 3 4 93
Pineapples,
edible
p’t’n, av. 226 8. 4 6 90
[16]Raspberries,
black 146 5.18 10 14 76
Raspberries, red 178 6.29 8 0 92
Strawberries, av. Two servings 260 9.1 10 15 75
[16]Watermelon,
av. 760 27. 6 6 88
DAIRY PRODUCTS
[16]Butter Ordinary pat 12.5 .44 .5 99.5 00
[16]Buttermilk 1½ glass 275 9.7 34 12 54
[16]Cheese, Am.,
pale 1½ cubic in. 22 .77 25 73 2
[16]Cheese,
cottage 4 cubic in. 89 3.12 76 8 16
[16]Cheese,
full cream 1½ cubic in. 23 .82 25 73 2
[16]Cheese,
Neufchatel 1½ cubic in. 29.5 1.05 22 76 2
[16]Cheese,
Swiss 1½ cubic in. 23 .8 25 74 1
[16]Cheese,
pineapple 1½ cubic in. 20 .72 25 73 2
[16]Cream ¼ ord. glass 49 1.7 5 86 9
Kumyss 188 6.7 21 37 42
[16]Milk,
condensed,
sweetened 30 1.06 10 23 67
[16]Milk,
condensed,
unsweet’d 59 2.05 24 50 26
[16]Milk,
skimmed 1½ glass 255 9.4 37 7 56
[16]Milk, whole Small glass 140 4.9 19 52 29
Milk, human,
2nd week 162 5.7 11 47 42
Milk, human,
3rd month 171 6 7 46 47
[16]Whey Two glasses 360 13 15 10 75
CAKES, PASTRY, PUDDINGS AND DESSERTS
[16]Cake,
chocolate
layer Half ord. sq. pc. 28 .98 7 22 71
[16]Cake,
gingerbread Half ord. sq. pc. 27 .96 6 23 71
Cake, sponge Small piece 25 .89 7 25 68
Custard, caramel 71 2.51 19 10 71
Custard, milk Ordinary cup 122 4.29 26 56 18
Custard, tapioca Two-thirds ord. 69.5 2.45 9 12 79
[16]Doughnuts Half a doughn’t 23 .8 6 45 49
[16]Lady fingers Two 27 .95 10 12 78
[16]Macaroons Four 23 .82 6 33 61
[16]Pie, apple One-third piece 38 1.3 5 32 63
[16]Pie, cream One-fourth piece 30 1.1 5 32 63
[16]Pie, custard One-third piece 55 1.9 9 32 59
[16]Pie, lemon One-third piece 38 1.35 6 36 58
[16]Pie, mince One-fourth piece 35 1.2 8 38 54
[16]Pie, squash One-third piece 55 1.9 10 42 48
Pudding, apple
sago 81 3.02 6 3 91
Pudding, brown
betty Half ord. s’v’g. 56.6 2. 7 12 81
Pudding, cream
rice Very small s’v’g. 75 2.65 8 13 79
Pudding, Indian
meal Half ord. ser’g. 56.6 2. 12 25 63
Pudding, apple
tapioca Small serving 79 2.8 1 1 98
Tapioca, cooked Ord. serving 108 3.85 1 1 98
SWEETS AND PICKLES
[16]Catsup,
tomato, av. 170 6. 10 3 87
Candy, plain 26 .9 0 0 100
Candy, chocolate 30 1.1 1 4 95
[16]Honey Four teasp’ns 30 1.05 1 0 99
[16]Marmalade
(orange) 28.3 1 .5 2.5 97
[16]Molasses,
cane 35 1.2 .5 0 99.5
[16]Olives,
green, edible
portion Five to seven 32 1.1 1 84 15
[16]Olives, ripe,
edible portion Five to seven 38 1.3 2 91 7
[16]Pickles, mixed 415 14.6 18 15 67
[16]Sugar,
granulated Three heaping tsp.
or 1½ lumps 24 .86 0 0 100
[16]Sugar, maple Four teaspoons 29 1.03 0 0 100
[16]Syrup, maple Four teaspoons 35 1.2 0 0 100
NUTS, EDIBLE PORTION
[16]Almonds, av. Eight to 15 15 .53 13 77 10
[16]Beechnuts 14.8 .52 13 79 8
[16]Brazil nuts Three ord. size 14 .49 10 86 4
[16]Butternuts 14 .50 16 82 2
[16]Cocoanuts 16 .57 4 77 19
[16]Chestnuts,
fresh, av. 40 1.4 10 20 70
[16]Filberts, av. Ten nuts 14 .48 9 84 7
[16]Hickory nuts 13 .47 9 85 6
[16]Peanuts, av. Thirteen double 18 .62 20 63 17
[16]Pecans,
polished About eight 13 .46 6 87 7
[16]Pine nuts,
(pignolias) About eighty 16 .56 22 74 4
[16]Walnuts,
California About six 14 .48 10 83 7
CEREALS
[16]Bread, brown,
average Ord. thick slice 43 1.5 9 7 84
[16]Bread, corn
(johnnycake) av. Small square 38 1.3 12 16 72
[16]Bread, white,
home made Ord. thick slice 38 1.3 13 6 81
[16]Cookies, sugar Two 24 .83 7 22 71
Corn flakes,
toasted Ord. cer. dish
f’l. 27 .97 11 1 88
[16]Corn meal,
granular, av. 2½ level tbsp. 27 .96 10 5 85
Corn meal,
unbolted, av. Three tbsp. 26 .92 9 11 80
[16]Crackers,
graham Two crackers 23 .82 9.5 20.5 70
[16]Crackers,
oatmeal Two crackers 23 .81 11 24 65
[16]Crackers, soda 3½ “Uneedas” 24 .83 9.4 20 70.6
[16]Hominy, cooked Large serving 120 4.2 11 2 87
[16]Macaroni, av. 27 .96 15 2 83
Macaroni, cooked Ord. serving 110 3.85 14 15 71
[16]Oatmeal,
boiled 1½ serving 159 5.6 18 7 75
[16]Popcorn 24 .86 11 11 78
[16]Rice, uncooked 28 .98 9 1 90
[16]Rice, boiled Ord. cereal dish 87 3.1 10 1 89
[16]Rice, flakes Ord. cereal dish 27 .94 8 1 91
[16]Rolls, Vienna,
av. One large roll 35 1.2 12 7 81
[16]Shredded wheat One biscuit 27 .94 13 4.5 82.5
[16]Spaghetti,
average 28 .97 12 1 87
[16]Wafers,
vanilla Four 24 .84 8 13 71
Wheat, flour,
e’t’e w’h’t,
av. Four tbsp. 27 .96 15 5 80
[16]Wheat, flour,
graham, av. 4½ tbsp. 27 .96 15 5 80
[16]Wheat, flour,
patent, family
and straight
grade spring
wheat, av. Four tbsp. 27 .97 12 3 85
[16]Zwieback Size of thick
slice of bread 23 .81 9 21 70
MISCELLANEOUS
[16]Eggs, hen’s
boiled One large egg 59 2.1 32 68 00
[16]Eggs, hen’s
whites Of six eggs 181 6.4 100 0 00
[16]Eggs, hen’s
yolks Two yolks 27 .94 17 83 00
[16]Omelet 94 3.3 34 60 6
[16]Soup, beef,
av. 380 13. 69 14 17
[16]Soup, bean,
av. Very large plate 150 5.4 20 20 60
[16]Soup, cream
of celery Two plates 180 6.3 16 47 37
[16]Consomme 830 29. 85 00 15
[16]Clam chowder Two plates 230 8.25 17 18 65
[16]Chocolate,
bitter Half-a-square 16 .56 8 72 20
[16]Cocoa 20 .69 17 53 30
Ice cream (Phila) Half serving 45 1.6 5 57 38
Ice cream
(New York) Half serving 48 1.7 7 47 46
Tables Showing Average Height, Weight, Skin Surface and Food Units
Required Daily With Very Light Exercise
BOYS
Age Height in Weight in Surface in Calories or
Inches Pounds Square Feet Food Units
5 41.57 41.09 7.9 816.2
6 43.75 45.17 8.3 855.9
7 45.74 49.07 8.8 912.4
8 47.76 53.92 9.4 981.1
9 49.69 59.23 9.9 1,043.7
10 51.58 65.30 10.5 1,117.5
11 53.33 70.18 11.0 1,178.2
12 55.11 76.92 11.6 1,254.8
13 57.21 84.85 12.4 1,352.6
14 59.88 94.91 13.4 1,471.3
GIRLS
Age Height in Weight in Surface in Calories or
Inches Pounds Square Feet Food Units
5 41.29 39.66 7.7 784.5
6 43.35 43.28 8.1 831.9
7 45.52 47.46 8.5 881.7
8 47.58 52.04 9.2 957.1
9 49.37 57.07 9.7 1,018.5
10 51.34 62.35 10.2 1,081.0
11 53.42 68.84 10.7 1,148.5
12 55.88 78.31 11.8 1,276.8
MEN
Food Units
Height Weight Surface in Calories Carbo-
in In. in Pounds Square Ft. Proteids or Fats hydrates Total
61 131 15.92 197 591 1,182 1,970
62 133 16.06 200 600 1,200 2,000
63 136 16.27 204 612 1,224 2,040
64 140 16.55 210 630 1,260 2,100
65 143 16.76 215 645 1,290 2,150
66 147 17.06 221 663 1,326 2,210
67 152 17.40 228 684 1,368 2,280
68 157 17.76 236 708 1,416 2,360
69 162 18.12 243 729 1,458 2,430
70 167 18.48 251 753 1,506 2,510
71 173 18.91 260 780 1,560 2,600
72 179 19.34 269 807 1,614 2,690
73 185 19.89 278 834 1,668 2,780
74 192 20.33 288 864 1,728 2,880
75 200 20.88 300 900 1,800 3,000