CHAPTER IX_What to eat and when

DIETS

_Before giving any diets, let me first of all impress the importance of

eating slowly, of good cheer, of light conversation during a meal, and

of thoroughly masticating the food. Remember it is the food assimilated

which nourishes._

The following diets allow sufficient food for average conditions, when

the vital organs are normal.

Fruit, as previously stated, contains a very small quantity of

nutrition. It is more valuable for its diuretic effect, and to

stimulate the appetite; for this reason it may well be eaten before a

meal.

The citrus fruits tend to neutralize too high acidity of the blood,

increasing its alkalinity. For this reason, also, they are best before

a meal, particularly before breakfast; they have a more laxative and

cleansing effect if eaten before the other food. The custom has been,

however, to eat fruits after dinner for dessert and they are so given

in the following menus.

Table XI (page 207) gives the total amount of protein, carbohydrate,

and fat needed daily for the work of the body. The method of

determining the number of calories produced by each variety of food is

also given on page 208.

By a little study of the food one ordinarily eats in connection with

this tabulation and the tables given on pages 233 to 241, it can be

determined whether the food taken each day is well or illy balanced and

whether one is eating too much or not enough.

Table XIII (page 209) gives the balanced supply for a day of the most

commonly used foods and may be consulted as a basis from which to work

in constructing balanced meals.

Because of the wide variation in methods of preparing food in the home,

an exact and absolute standard cannot be fixed.

All foods contain combinations of mineral salts, particularly calcium

(lime), sodium, magnesium, and potassium. In each food, however, some

mineral predominates. For instance, potatoes contain both calcium

and potassium but the potassium content is larger than the calcium.

For this reason when potassium salts are needed in a diet, potatoes

and other potassium-containing foods make a valuable contribution.

When potassium needs to be limited these foods should be omitted

from the diet. When calcium is needed, as in growing children,

calcium-containing foods should be made a large part of the diet.

In conditions of health the construction of a balanced diet is a

comparatively simple matter. In conditions of disease, however, the

question of diet is often one that can only be solved by a skilled

dietitian, after a chemical analysis. Unfortunately, the number of

these in the United States is not large and their services are not

available in many cases in which they are needed.

A diet in which the acid-forming elements are in excess will ultimately

result in a lessening of the alkalinity of the blood. The blood

then, to maintain its balance, withdraws alkaline substances from the

tissues. A balance must, therefore, be maintained between the acid and

alkaline foods. This has a bearing on scurvy and also in gout.

Foods which are called acid, that is, they tend to lessen the normal

alkalinity of the blood, are, oats, barley, beef, wheat, eggs, rice,

and maize. When the proportion of acid in the blood is too great the

supply of these foods should be lessened.

Alkaline foods, or those which leave no acid residue, are carrots,

turnips, potatoes, onions, milk, blood, peas, lemon and orange juice,

and beans. These may be used when there is too much acid in the system.

Neutral foods are sugar, the vegetable oils, and animal fats.

All the content of the foods must be taken into consideration in

building a diet, the carbohydrate, fat, and protein being considered as

well as the mineral. A consideration of the mineral content, however,

should not be neglected. One-eighth grain of iron is taken daily in

the ordinary mixed diet. The fact that in one quart of milk, according

to Hutchinson, there are 1/2 grains of calcium shows how valuable this

food is to the growing child for bone and tissue building. It must also

be considered when constipation results from a milk diet. Milk and its

derivatives are poor in iron, while meat, fish, potatoes, fruits, and

bread are poor in calcium. Animal foods are rich in sodium; vegetables

and fruits in potassium.

The following shows the foods which contain mineral salts, in larger

proportions.

Calcium Milk contains 1-1/2 grams of lime (calcium) in

(lime) every quart; next in lime content come eggs,

then cereals, especially rice, radishes, asparagus,

spinach, veal, olives (16%), apples

and strawberries. Tea, coffee, rhubarb, and

cabbage cause deposits of the oxalate of

calcium.

Potassium Egg yolk, potatoes, apples, lemons, limes,

Sodium oranges, olives (60%) and strawberries.

Magnesium

Sulphur Cabbage, asparagus, fibrin of meat, eggs,

casein of milk, corn, turnips, cauliflower, and

asparagus.

Iron Yolk of egg, beef, spinach, dandelions, apples,

lettuce, lentils, strawberries, navy beans,

peas, potatoes, wheat, and oatmeal.

Phosphorus Meat and most vegetables.

A knowledge of the carbohydrate content of foods is useful also in

making up a diet, especially in diabetes. Friedenwald and Ruhrah give

the following in their order:

Less than 5% String beans, asparagus, spinach, pickles,

lettuce, cucumbers, greens, celery, Brussels

sprouts, rhubarb, sauerkraut, tomatoes, ripe

olives, cauliflower.

From 5 to 10% Leeks, eggplant, pumpkin, kohlrabi, cabbage,

radishes, collards, watermelon, mushrooms,

beets, okra, strawberries, turnips,

lemons, rutabagas, squash, musk melons,

peaches, onions, cranberries.

From 10 to 15% Blackberries, green onions, oranges, green

olives, tomato catsup, currants, raspberries,

apricots, parsnips, pears, apples, lima beans.

From 15 to 20% Nectarines, huckleberries, cherries, green peas,

almonds, potatoes, succotash, fresh figs,

prunes, grapes, baked beans, green corn.

Over 20% Plums, boiled potatoes, bananas, sweet potatoes.

In the following menus the effort has been to give a correct balance

of the various food elements with the approximate calories furnished

by each meal. They are suggestive only and may be varied according

to the season of the year, the habits of work, or the tastes of the

individual, care being taken to preserve the relative proportions.

For instance, if much starch or fat is taken at a meal and little

protein, the balance should swing in the other direction for another

meal, the amount of protein being increased and that of carbohydrate

decreased.

Common sense must rule in the matter, as one individual would be

illy fed on a diet which would be entirely adequate for another of

more sedentary habit and weaker digestion. All the habits of life

such as exercise, breathing, and mental activity must be taken into

consideration.

As previously remarked, there must be a variety in the diet which will

stimulate the appetite, and, unless the tastes of the various members

of a family are capricious, they may be gratified.

If potatoes are not relished rice may be substituted.

Plain bread may be varied by rolls or biscuits.

Well-masticated nuts may supply the protein usually served in meat and

are often a welcome change.

The protein balance is important as this substance is the basis for

growth and repair of the tissues of the body.

When the protein balance of the family meal is provided by meat, if for

any reason one member of the family does not care for meat, the protein

may be supplied by eggs, or by the legumes as shown on pages 232-234.

_Let me repeat that everyone should watch his likes and dislikes in the

matter of food and guard against allowing himself to become finicky; he

should not cultivate a dislike for a food which may disagree with him

at a certain time or the taste of which he does not like, if that food

is wholesome._

Remember that the likes and dislikes for food are largely matters of

cultivation and one misses much enjoyment and much of health which

comes from a well-nourished body by habitually sitting down to a table

in a pessimistic frame of mind because the food served does not suit

the fancy.

It is very difficult for a mother to provide a meal which suits each

member of her family and consideration for her as well as for self

should teach one to guard against a critical attitude.

The following is an example of a badly balanced menu. It was given

a family, including a child, by a mother who “had no time to study

foods. She gave her folks what was the easiest to get and filled them

up the quickest.” This mother may have wasted hours in gossip with the

neighbors, or on “fancy work.”

_Breakfast_

Rolls with butter

2 cups coffee

_Luncheon_

Fried sweet potato

Bread and butter

Prunes

Tea

_Dinner_

Macaroni with cheese

Bread and butter

Boiled potato

Boiled rice with milk

Tea with milk and sugar

The cardinal sin of such a diet is in the lack of protein, the great

predominance of starch, and the inadequate supply of fat. An excessive

amount of sugar, however, was taken in the tea. This was taken to

satisfy the taste, not realizing that the system demanded it for energy.

The child was given one egg and one slice of bread for breakfast. Being

a light eater it asked for no more, but her mother wondered why the

child was so pale and suffered from constipation.

No water was given with any meal.

_There are thousands of such illy nourished children in our schools,

lacking in brain power and readily subject to infection, because of

badly combined or poorly prepared food._

The number of calories in such a diet may suffice to sustain life, but

the balance is insufficient, the amount inadequate, the tissues are not

repaired, the secretions lack some of their necessary ingredients or

are scanty, and the functions of the body are not well performed.

* * * * *

[Sidenote: Sedentary Occupation]

The following diet is for one who has attained full growth and who

exercises no more than to walk a few blocks a day. The diet may seem

light, but when one is sitting indoor most of the time, and has little

outdoor exercise, less waste protein is oxidized and less starch, fat,

and sugar are required for heat and energy. If too much carbonaceous

food is consumed, one will store up too much and become too large. If

more protein is consumed than is oxidized and eliminated one is liable

to various derangements of the system.

Every person at sedentary employment should exercise each day without

fail, being particular to bring a thorough circulation to the vital

organs. He should fully inflate his lungs many times a day and see to

it that the air in the room is pure.

In nearly all of the following menus coffee and tea have been omitted

because, as before stated, they are not foods but _stimulants_, and

the caffein and thein may overstimulate the nerves and the heart. They

sometimes retard digestion. Some other warm drink should be substituted

when there is digestive disturbance, or when the digestion is weak.

They should never at any time be used strong. They are used simply for

their pleasing flavor, or for warmth.

The following diet is suggested for one of sedentary habit who is not

exercising and does not use up much mental or physical energy.

DIET I

_Breakfast_

Fruit

Cereal coffee or toast coffee

Dry toast (one slice), or one muffin, or one gem

1 slice of crisp bacon

1 egg

If one has taken brisk exercise, or is to take a brisk walk of two or

three miles, a dish of oatmeal or some other cereal, with cream and

sugar, may be added.

_Luncheon_

Fruit

Creamed soup or purée

Meat, cheese or peanut butter sandwich, or two thin slices of

bread and butter

Cup of custard, or one piece of cake, or two cookies

If purée of peas or beans is used the sandwich may be omitted and one

slice of bread is sufficient. If the soup contains much cream or is

made of corn or potato, the cake or cookies may be omitted.

_Dinner_

Meat, gravy, potatoes or rice

One vegetable (green peas, green beans, cauliflower, greens,

corn. Do not use dried baked beans or dried peas with

lean meat)

Salad or fruit

Ice cream or pudding, such as bread, rice, tapioca, cornstarch,

or chocolate, or an easily digested dessert.

Diet II gives the calories of energy required by a business man or

brain worker who uses much mental force.

DIET II

_Breakfast_

1 orange without sugar 100

1 shredded wheat biscuit with sugar and cream 175

2 slices bacon 75

2 tablespoonfuls creamed potato 160

1 egg 70

2 slices toast with butter 250

1 baked apple 85

2 cups cocoa 80

————

995

_Luncheon_

1 bowl oyster stew 250

6 crackers 120

———

370

_Dinner_

1/2 pint clear soup with croutons 75

1 portion beefsteak 433

2 tablespoonfuls green beans 70

2 baked potatoes (medium size) 90

2 slices bread 175

1 pat butter 33

2 tablespoonfuls rice pudding with raisins and cream 450

————

1326

995

370

————

2691

Diet III gives approximately the calories required for one taking

moderate exercise.

DIET III

_Breakfast_

Fruit with sugar 100

2 tablespoonfuls oatmeal with cream and sugar 170

1 piece broiled fish four inches square 205

2 slices buttered toast 250

1 cup coffee with cream and sugar 125

————

850

_Luncheon_

2 tablespoonfuls beans baked with bacon 150

1 baked apple with cream 200

1 cup cocoa 68

2 slices bread (thin) with butter 200

————

618

_Dinner_

1/2 pint purée (vegetable) 150

1 portion boiled mutton 300

2 potatoes (medium size) 90

2 slices bread and butter 250

2 tablespoonfuls scalloped tomato 150

2 tablespoonfuls brown betty or peach tapioca

with light cream 300

1 cup coffee with cream and sugar 125

————

1365

850

618

————

2833

* * * * *

[Sidenote: For the Girl or Boy from 13 to 21]

There is no time in life when one needs to be so watchful of the diet

as during these years. Growth is very rapid and much protein is needed

to build tissue, particularly to build the red blood corpuscles. Anemia

may be produced by a faulty diet or by one which lacks eggs, meat,

fresh vegetables or fruit, particularly in developing girls.

The red meats, the yolk of eggs, spinach and all kinds of greens are

important articles of diet at this time, because of the iron which they

contain. They should be supplied freely. Butter and milk are valuable

and _regular exercises with deep breathing are imperative_.

If the appetite wanes, be sure that the girl or boy is getting

sufficient brisk exercise in the fresh air.

DIET IV

_Breakfast_

Fruit

Oatmeal, shredded wheat biscuit or triscuit, or some other well

cooked cereal with cream and sugar

One egg, boiled or poached (cooked soft), or chipped beef in

cream gravy

Cereal coffee, toast coffee, or hot water with cream and sugar

Buttered toast, gems, or muffins

_Luncheon_

Cream soup, bean soup, or purée with crackers or dry toast

Bread and butter

Fruit and cake, or rice pudding, or bread, tapioca, cocoanut, or

cereal pudding of any kind, or a cup of custard, or a dish

of ice cream

_Dinner_

Meat (preferably red meat)

Potatoes

Vegetables, preferably spinach, or greens of some kind, or beets

boiled with the tops

Graham bread

Fruit, graham bread toasted or graham wafers. Cake of some

simple variety.

Candy (small quantity)

A growing child is usually hungry when it returns from school, and

it is well to give a little easily digested food regularly at this

time, but not sufficient to destroy the appetite for the evening meal.

Irregular eating between meals, however, should be discouraged. An egg

lemonade is easily digested and satisfying. If active and exercising

freely, craving for sweets should be gratified to a limited extent.

The growing boy or girl takes from six to eight glasses of water a day.

Overeating, however, should be guarded against for many of the dietary

habits of adult life are formed in this period, and the foundation of

many dietetic difficulties and disturbances of the system are laid.

If one is not hungry at meal time, the chances are that he is not

exercising sufficiently in the fresh air.

_Thorough mastication should be insisted on._

One should encourage the habit of eating hard crusts or hard crackers

to exercise the teeth and to insure the swallowing of sufficient saliva.

The schoolboy or schoolgirl, anxious to be out at play, is especially

liable to bolt the food or to eat an insufficient amount. This should

be especially guarded against and parents should insist on the proper

time being spent at meals.

The dislike for meat or for certain vegetables or articles of food,

which develops in this period, should be guarded against. All wholesome

food should be made a part of the diet and the child should not

be indulged in its likes or dislikes, but should be instructed in

overcoming these.

Very few foods disagree at all times with a normal child and if they

do the cause usually lies in a disordered digestion which needs to be

restored by more careful attention to exercise, deep breathing, and to

elimination of the waste of the system.

* * * * *

[Sidenote: The Athlete]

The young man active in athletics needs practically the same food as

given in Diet IV, yet more in quantity. He needs to drink water before

his training and at rest periods during the game.

If he is too fat, he should train off the superfluous amount by

exercise and by judiciously abstaining from much sugars, starches, and

fats.

Diets for reduction, however, must be governed by the condition of the

kidneys and the digestive organs.

Deep breathing habits are imperative though he must be careful not

to overtax lungs or heart by hard continuous straining, either at

breathing or at exercise.

* * * * *

[Sidenote: The Laboring Man]

The man engaged in muscular work requires plenty of food; he can digest

foods which the professional or business man, or the man of sedentary

habits, cannot. He will probably be able to drink coffee and tea

without any disturbance to nerves or to digestion. In his muscular work

he liberates the waste freely and needs fats, starches, and sugars to

supply the heat and energy. This is especially true of men who work in

the fresh air; the muscular action liberates waste and heat and the

full breathing freely oxidizes the waste, putting it in condition to be

excreted through lungs, skin, kidneys, and intestines.

He should have more meat, eggs, and nitrogenous foods, and he also

needs more carbonaceous foods to supply heat and energy, as given in

Diet V. Three hearty meals a day are necessary.

His muscular movements keep the circulation forceful and the vital

organs strong so that his diet may be almost as heavy as that of the

football player. Meat or eggs, twice a day, with tea or coffee, and

even _pie_ may be eaten with impunity. He needs a good nourishing

breakfast of bacon and eggs or meat, also potatoes, or a liberal

allowance of bread and butter, corn bread, muffins, etc.

DIET V

_Breakfast_

_Calories_

4 tablespoonfuls fresh or stewed fruit with sugar 100

3 tablespoonfuls oatmeal with milk and sugar 200

1 portion ham four inches square with fat 200

2 eggs 140

2 cups coffee with cream and sugar 250

2 slices bread and butter 250

————

1140

_Luncheon_

2 sandwiches (cheese) 300

1 sandwich (marmalade) 125

1 pint of milk 200

1 slice cake or pie 100

————

725

_Dinner_

1/2 pint oyster stew or vegetable purée 100

2 baked potatoes 100

4 tablespoonfuls macaroni with tomatoes and butter sauce 200

4 slices thick bread and butter 500

2 portions roast beef (fat) 400

2 cups coffee 250

1 slice pie 100

————

1650

1140

725

————

3515

* * * * *

[Sidenote: Condition of Age]

The following constitutes an average which will supply the daily

requirement for the aged, or for one at any age whose organs are not

functioning strongly.

DIET VI

_Breakfast_

Cereal, well cooked, with cream or sugar. Oatmeal is preferable

because it is laxative

One egg, boiled, poached, or baked (soft)

One slice of toast

Cereal coffee

_Dinner_

Bouillon or soup

Meat—small portion

Potato (preferably baked)

One vegetable

Cup custard, or bread, rice, or other light pudding with lemon

cream sauce

_Supper_

Soup

Bread and butter

Stewed fruit

Tea

These individuals need little meat. Tea, if used, should not be strong

and, for reasons given on page 104, should never be allowed to steep.

If the habit of life is active, if one exercises regularly, and if the

constitution is vigorous and the body not too encumbered with fat, a

greater variety and amount of food may be allowed, but great regularity

should be observed concerning the diet and the hours for meals.

Thorough mastication is more than ever a necessity.

If inclined to constipation, or if the kidneys are inactive, grapes or

an apple, or some fruit, well chewed, may be eaten just before retiring.

Careful attention must be given to securing thorough removal of waste

by attention to the eliminative organs, not overloading them.

_TABLES OF USE IN MAKING UP BALANCED DIETS_

The following table from Dudley Roberts is of material help in making

up combinations of foodstuffs for balanced diets:

——————————————————————+——————————————————————+—————————+—————————

FOOD STUFF | Quantity |Calories |Grams of

| |of Energy| Protein

——————————————————————+——————————————————————+—————————+—————————

Milk | 8 oz. 1 glass | 160 | 8.4

Skim milk | 8 oz. 1 glass | 80 | 8.0

Cream | 8 gm. 1 tsp. | 20 | 0.2

Condensed milk | | |

(sweetened) | 20 gm. hp. tsp. | 50 | 1.8

Condensed milk | | |

(unsweetened) | 20 ” ” ” | 40 | 2.0

Chocolate powd. | 10 ” ” ” | 90 | 1.2

Beef juice, beef tea, | | |

bouillon, clear soup| 5 oz. teacup | 5-30 | 1.3

Cream soup | 8 ” soup plate | 100-250 |

Sugar | 10 gm. hp. tsp. | 40 |

Egg (whole) | 50 ” 1 | 70 |

Egg (yolk) | —— 1 | 55 | 2.4

Butter | 10 gm. 1 in. cube | 65 | 0.6

Cheese | ” ” ” ” | 45 | 3.0

Meat and fish (lean) | 50 ” hp. tbsp. | 60 | 12.0

Meat (medium fat) | ” ” ” ” | 100 | 7.0

” (very fat) | ” ” ” ” | 150 | 4.0

Oysters (small) | 8 ” 1 | 3 | 0.5

Oysters (large) | 25 ” 1 | 10 | 1.5

Crackers | 3-10 ” 1 | 12-30 | 3-6

Cereals (cooked) |30-40 ” teacup | 110-150 | 3-5

Cereals (prepared) | 5-7 ” hp. tsp. | 18-25 | 0.5-0.7

Shredded wheat | 30 ” 1 | 100 | 3.0

Triscuit | 15 ” 1 | 50 | 1.5

Peas (fresh or canned)| 35 ” hp. tbsp. | 25 | 2.0

Peas (dried) | 25 ” ” ” | 100 | 6.0

Bean (dried) | 25 ” ” ” | 90 | 5.0

Bean | | |

(fresh or canned) | 30 ” ” ” | 30 | 1.0

Potatoes | | |

(medium size) | 90 ” 1, 3 in. long| 80 | 1.0

Jelly (sweet) | —— teacup | 50-100 | —

Apples | 100 ” 1 | 40 | 0.2

Oranges | 125 ” 1 med. size | 60 | 0.5

Bananas | 50 ” 1 med. size | 45 | 0.7

Dried fruit | | |

(prunes, etc.) | 100 ” 1 saucer | |

| medium | 100-200 | 1-3

——————————————————————+——————————————————————+—————————+—————————

The following tables[11] are exceptionally valuable in compiling

diets in various combinations. One can readily determine the number

of grams in various servings of different foods. For example: a small

serving of beef (round), containing some fat, weighs 36 grams; 40 per

cent., 14.4 grams, is protein, and 60 per cent., 21.6 grams, is fat

(no carbohydrates). One ordinary thick slice of white, home-made bread

weighs 38 grams; 13 per cent., 4.94 grams, is protein; 6 per cent.,

2.28 grams, is fat, and 81 per cent., 30.78 grams, is carbohydrate.

The proportion of proteins, carbohydrates, and fats required by the

average individual as suggested on page 208 can be readily made up from

various combinations of foods. Each individual may ascertain whether he

is taking too much food, or too large a proportion of proteins or of

carbohydrates or fats.

TABLE OF 100 FOOD UNITS

———————————————————————————+——————————————————+———————————+—————————————

| | Wt. of 100| Per cent. of

| “Portion” | Calories |

| Containing +—————+—————+————+———+————

| 100 Food | | | | |Car-

| Units (approx.) |Grams| Oz. |Pro-|Fat|boh-

| | | | | |ate

———————————————————————————+——————————————————+—————+—————+————+———+————

COOKED MEATS

[13]Beef, r’nd, boiled (fat) Small serving | 36 | 1.3 | 40 | 60| 00

[13]Beef, r’d, boiled (lean) Large serving | 62 | 2.2 | 90 | 10| 00

[13]Beef, r’d, boiled (med.) Small serving | 44 | 1.6 | 60 | 40| 00

[13]Beef, 5th rib, roasted Half serving | 18.5| 0.65| 12 | 88| 00

[13]Beef, 5th rib, roasted Very small s’v’g.| 25 | 0.88| 18 | 82| 00

[14]Beef, ribs boiled Small serving | 30 | 1.1 | 27 | 73| 00

[12]Calves foot jelly |112 | 4. | 19 | 00| 81

[12]Chicken, canned One thin slice | 27 | 0.96| 23 | 77| 00

[12]Lamb chops, broiled, av. One small chop | 27 | 0.96| 24 | 76| 00

[12]Lamb leg, roasted Ord. serving | 50 | 1.8 | 40 | 60| 00

[13]Mutton, leg, boiled Large serving | 34 | 1.2 | 35 | 65| 00

[13]Pork, ham, boiled (fat) Small serving | 20.5| 0.73| 14 | 86| 00

[13]Pork, ham, boiled Ord. serving | 32.5| 1.1 | 28 | 72| 00

[13]Pork, ham, r’st’d (fat) Small Serving | 27 | 0.96| 19 | 81| 00

[13]Pork, ham, r’st’d (lean) Small serving | 34 | 1.2 | 33 | 67| 00

[13]Veal, leg, boiled Large serving | 67.5| 2.4 | 73 | 27| 00

VEGETABLES

[12]Artichokes, av. canned |430 | 15. | 14 | 0| 86

[12]Asparagus, av. canned |540 | 19. | 33 | 5| 62

[12]Asparagus, av. cooked |206 | 7.19| 18 | 63| 19

[12]Beans, baked, canned Small side dish | 75 | 2.66| 21 | 18| 61

[12]Beans, Lima, canned Large side dish |126 | 4.44| 21 | 4| 75

[12]Beans, string, cooked Five servings |480 |16.66| 15 | 48| 37

cooked Three servings |245 | 8.7 | 2 | 23| 75

[12]Cabbage, edible portion |310 |11 | 20 | 8 | 72

Carrots, cooked Two servings |164 | 5.81| 10 | 34| 56

[12]Cauliflower, as purchased |312 |11. | 23 | 15| 62

[12]Celery, edible portion |540 |19. | 24 | 5| 71

Corn, sweet, cooked One side dish | 99 | 3.5 | 13 | 10| 77

[12]Cucumbers, edible pt. |565 |20. | 18 | 10| 72

[12]Eggplant, edible pt. |350 |12. | 17 | 10| 73

Lentils, cooked | 89 | 3.15| 27 | 1| 72

[12]Lettuce, edible pt. |505 |18. | 25 | 14| 61

[12]Mushrooms, as purchased |215 | 7.6 | 31 | 8| 61

Onions, fresh, edible pt. |200 | 7.1 | 13 | 5| 82

[12]Onions, cooked 2 large s’v’gs |240 | 8.4 | 12 | 40| 48

Parsnips, cooked |163 | 5.84| 10 | 34| 56

[12]Peas, green, canned Two servings |178 | 6.3 | 25 | 3| 72

[12]Peas, green, cooked One serving | 85 | 3. | 23 | 27| 50

Potatoes, baked One good sized | 86 | 3.05| 11 | 1| 88

[12]Potatoes, boiled One large sized |102 | 3.62| 11 | 1| 88

[12]Potatoes mashed(creamed) One serving | 89 | 3.14| 10 | 25| 65

[12]Potatoes, chips One-half s’v’g | 17 | 0.6 | 4 | 63| 33

[12]Potatoes, sweet, cooked Half av. potato. | 49 | 1.7 | 6 | 9| 85

[12]Pumpkins, edible pt. |380 |13. | 15 | 4| 81

Radishes, as purchased |480 |17. | 18 | 3| 79

Rhubarb, edible pt. |430 |15. | 10 | 27| 63

[12]Spinach, cooked Two ord. s’v’gs |174 | 6.1 | 15 | 66| 19

Squash, edible pt. |210 | 7.4 | 12 | 10| 78

[12]Succotash, canned Ord. serving |100 | 3.5 | 15 | 9| 67

purchased Four av. |430 |15. | 15 | 16| 69

Tomatoes, canned |431 |15.2 | 21 | 7| 72

[12]Turnips, edible pt. 2 large s’v’gs |246 | 8.7 | 13 | 4| 83

Vegetable oysters |273 | 9.62| 10 | 51| 39

FRUITS (DRIED)

[12]Apples, as purchased | 34 | 1.2 | 3 | 7| 90

Apricots, as purchased | 35 | 1.24| 7 | 3| 90

[12]Dates, edible portion Three large | 28 | 0.99| 2 | 7| 91

[12]Dates, as purchased | 31 | 1.1 | 2 | 7| 91

[12]Figs, edible portion One large | 31 | 1.1 | 5 | 0| 95

[12]Prunes, edible portion Three large | 32 | 1.14| 3 | 0| 97

[12]Prunes, as purchased | 38 | 1.35| 3 | 0| 97

[12]Raisins, edible portion | 28 | 1. | 3 | 9| 88

[12]Raisins, as purchased | 31 | 1.1 | 3 | 9| 88

FRUITS (FRESH OR COOKED)

[12]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

[12]Bananas, edible pt. One large |100 | 3.5 | 5 | 5| 90

[12]Blackberries |170 | 5.9 | 9 | 16| 75

Blueberries |128 | 4.6 | 3 | 8| 89

[12]Blueberries, canned |165 | 5.8 | 4 | 9| 87

Cantaloupe Half ord. serv’g |243 | 8.6 | 6 | 0| 94

[12]Cherries, edible portion |124 | 4.4 | 5 | 10| 85

[12]Cranberries, as purchased |210 | 7.5 | 3 | 12| 85

[12]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

[12]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

[12]Oranges, juice Large glass |188 | 6.62| 0 | 0| 100

Peaches, as purchased, av. Three ordinary |290 |10. | 7 | 2| 91

[12]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

[12]Pears, sauce |113 | 3.98| 3 | 4| 93

Pineapples, edible p’t’n, av. |226 | 8. | 4 | 6| 90

[12]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

[12]Watermelon, av. |760 |27. | 6 | 6| 88

DAIRY PRODUCTS

[12]Butter Ordinary pat. | 12.5| 0.44| 0.5|99.5| 00

[12]Buttermilk 1-1/2 glass |275 | 9.7 |34 | 12| 54

[12]Cheese, Am., pale 1-1/2 cubic in. | 22 | 0.77|25 | 73| 2

[12]Cheese, cottage 4 cubic in. | 89 | 3.12|76 | 8| 16

[12]Cheese, full cream 1-1/2 cubic in. | 23 | 0.82|25 | 73| 2

[12]Cheese, Neufchatel 1-1/2 cubic in. | 29.5| 1.05|22 | 76| 2

[12]Cheese, Swiss 1-1/2 cubic in. | 23 | 0.8 |25 | 74| 1

[12]Cheese, pineapple 1-1/2 cubic in. | 20 | 0.72|25 | 73| 2

[12]Cream 1/4 ord. glass | 49 | 1.7 | 5 | 86| 9

Kumyss |188 | 6.7 |21 | 37| 42

[12]Milk, condensed, sweet’nd | 30 | 1.06|10 | 23| 67

[12]Milk, condensed, unsw’t’nd | 59 | 2.05|24 | 50| 26

[12]Milk, skimmed 1-1/2 glass |255 | 9.4 |37 | 7| 56

[12]Milk, whole Small glass |140 | 4.9 |19 | 52| 29

Milk, human, 2d week |162 | 5.7 |11 | 47| 42

Milk, human, 3d month |171 | 6 | 7 | 46| 47

[12]Whey Two glasses |360 |13 |15 | 10| 75

CAKES, PASTRY, PUDDINGS, AND DESSERTS

[12]Cake, chocolate layer Half ord. sq. pc. | 28 | 0.98| 7 | 22| 71

[12]Cake, gingerbread Half ord. sq. pc. | 27 | 0.96| 6 | 23| 71

Cake, sponge Small piece | 25 | 0.89| 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

[12]Doughnuts Half a doughnut | 23 | 0.8 | 6 | 45| 49

[12]Lady fingers Two | 27 | 0.95|10 | 12| 78

[12]Macaroons Four | 23 | 0.82| 6 | 33| 61

[12]Pie, apple One-third piece | 38 | 1.3 | 5 | 32| 63

[12]Pie, cream One-fourth pc. | 30 | 1.1 | 5 | 32| 63

[12]Pie, custard One-third piece | 55 | 1.9 | 9 | 32| 59

[12]Pie, lemon One-third piece | 38 | 1.35| 6 | 36| 58

[12]Pie, mince One-fourth piece | 35 | 1.2 | 8 | 38| 54

[12]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. s’v’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

[12]Catsup, tomato, av. |170 | 6. |10 | 3| 87

Candy, plain | 26 | 0.9 | 0 | 0| 100

Candy, chocolate | 30 | 1.1 | 1 | 4| 95

[12]Honey Four teasp’ns | 30 | 1.05| 1 | 0| 99

[12]Marmalade (orange) | 28.3| 1 | 0.5|2.5| 97

Molasses, cane | 35 | 1.2 | 0.5| 0|99.5

[12]Olives, green, edible portion Five to | | | | |

seven | 32 | 1.1 | 1 | 84| 15

seven | 38 | 1.3 | 2 | 91| 7

[12]Pickles, mixed |415 |14.6 |18 | 15| 67

or 1-1/2 lumps | 24 | 0.86| 0 | 0| 100

[12]Sugar, maple Four teaspoons | 29 | 1.03| 0 | 0| 100

[12]Syrup, maple Four teaspoons | 35 | 1.2 | 0 | 0| 100

NUTS, EDIBLE PORTION

[12]Almonds, av. Eight to 15 | 15 | 0.53|13 |77 | 10

[12]Beechnuts | 14.8| 0.52|13 |79 | 8

[12]Brazil nuts Three ord. size | 14 | 0.49|10 |86 | 4

[12]Butternuts | 14 | 0.50|16 |82 | 2

[12]Cocoanuts | 16 | 0.57| 4 |77 | 19

[12]Chestnuts, fresh, av. | 40 | 1.4 |10 |20 | 70

[12]Filberts, av. Ten nuts | 14 | 0.48| 9 |84 | 7

[12]Hickory nuts | 13 | 0.47| 9 |85 | 6

[12]Peanuts, av. Thirteen double | 18 | 0.62|20 |63 | 17

[12]Pecans, polished About eight | 13 | 0.46| 6 |87 | 7

[12]Pine nuts (pignolias) About eighty | 16 | 0.56|22 |74 | 4

[12]Walnuts, California About six | 14 | 0.48|10 |83 | 7

CEREALS

[12]Bread, brown, average Ord. thick slice | 43 | 1.5 | 9 | 7 | 84

cake) av. Small square | 38 | 1.3 |12 |16 | 72

[12]Bread, white, home made Ord. thick slice | 38 | 1.3 |13 | 6 | 81

[12]Cookies, sugar Two | 24 | 0.83| 7 |22 | 71

Corn flakes, toasted Ord. serving | 27 | 0.97|11 | 1 | 88

av. 2-1/2 level tbsp. | 27 | 0.96|10 | 5 | 85

Corn meal, unbolted, av. Three tbsp. | 26 | 0.92| 9 |11 | 80

[12]Crackers, graham Two crackers | 23 | 0.82| 9.5|20.5| 70

[12]Crackers, oatmeal Two crackers | 23 | 0.81|11 |24 | 65

[12]Crackers, soda 3-1/2 “Uneedas” | 24 | 0.83| 9.4|20 |70.6

[12]Hominy, cooked Large serving |120 | 4.2 |11 | 2 | 87

[12]Macaroni, av. | 27 | 0.96|15 | 2 | 83

Macaroni, cooked Ord. serving |110 | 3.85|14 |15 | 71

[12]Oatmeal, boiled 1-1/2 serving |159 | 5.6 |18 | 7 | 75

[12]Popcorn | 24 | 0.86|11 |11 | 78

[12]Rice, uncooked | 28 | 0.98| 9 | 1 | 90

[12]Rice, boiled Ord. cereal dish | 87 | 3.1 |10 | 1 | 89

[12]Rice, flakes Ord. cereal dish | 27 | 0.94| 8 | 1 | 91

[12]Rolls, Vienna, av. One large roll | 35 | 1.2 |12 | 7 | 81

[12]Shredded wheat One biscuit | 27 | 0.94|13 |4.5|82.5

[12]Spaghetti, average | 28 | 0.97|12 | 1 | 87

[12]Wafers, vanilla Four | 24 | 0.84| 8 |13 | 71

av. Four tbsp. | 27 | 0.96|15 | 5 | 80

av. 4-1/2 tbsp. | 27 | 0.96|15 | 5 | 80

av. Four tbsp. | 27 | 0.97|12 | 3 | 85

slice of bread | 23 | 0.81| 9 |21 | 70

MISCELLANEOUS

[12]Eggs, hen’s, boiled One large egg | 59 | 2.1 |32 |68 | 00

[12]Eggs, hen’s, whites Of six eggs |181 | 6.4 |100 | 0 | 00

[12]Eggs, hen’s, yolks Two yolks | 27 | 0.94|17 |83 | 00

[12]Omelet | 94 | 3.3 |34 |60 | 6

[12]Soup, beef, av. |380 |13. |69 |14 | 17

[12]Soup, bean, av. Very large plate |150 | 5.4 |20 |20 | 60

[12]Soup, cream of celery Two plates |180 | 6.3 |16 |47 | 37

[12]Consommé |830 |29. |85 |00 | 15

[12]Clam chowder Two plates |230 | 8.25|17 |18 | 65

[12]Chocolate, bitter Half-a-square | 16 | 0.56| 8 |72 | 20

[12]Cocoa | 20 | 0.69|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

————+———————————+———————————+—————————————+————————————

| Height in | Weight in | Surface in | Calories or

Age | 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 | 1043.7

10 | 51.58 | 65.30 | 10.5 | 1117.5

11 | 53.33 | 70.18 | 11.0 | 1178.2

12 | 55.11 | 76.92 | 11.6 | 1254.8

13 | 57.21 | 84.85 | 12.4 | 1352.6

14 | 59.88 | 94.91 | 13.4 | 1471.3

————+———————————+———————————+—————————————+————————————

GIRLS

————+———————————+———————————+—————————————+————————————

| Height in | Weight in | Surface in | Calories or

Age | 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 | 1018.5

10 | 51.34 | 62.35 | 10.2 | 1081.0

11 | 53.42 | 68.84 | 10.7 | 1148.5

12 | 55.88 | 78.31 | 11.8 | 1276.8

————+———————————+———————————+—————————————+————————————

MEN

——————————+————————+———————————+————————+—————————+——————————+—————

——————————+————————+———————————+————————+—————————+——————————+—————

61 | 131 | 15.92 | 197 | 591 | 1182 | 1970

62 | 133 | 16.06 | 200 | 600 | 1200 | 2000

63 | 136 | 16.27 | 204 | 612 | 1224 | 2040

64 | 140 | 16.55 | 210 | 630 | 1260 | 2100

65 | 143 | 16.76 | 215 | 645 | 1290 | 2150

66 | 147 | 17.06 | 221 | 663 | 1326 | 2210

67 | 152 | 17.40 | 228 | 684 | 1368 | 2280

68 | 157 | 17.76 | 236 | 708 | 1416 | 2360

69 | 162 | 18.12 | 243 | 729 | 1458 | 2430

70 | 167 | 18.48 | 251 | 753 | 1506 | 2510

71 | 173 | 18.91 | 260 | 780 | 1560 | 2600

72 | 179 | 19.34 | 269 | 807 | 1614 | 2690

73 | 185 | 19.89 | 278 | 834 | 1668 | 2780

74 | 192 | 20.33 | 288 | 864 | 1728 | 2880

75 | 200 | 20.88 | 300 | 900 | 1800 | 3000

——————————+————————+———————————+————————+—————————+——————————+—————

WOMEN

——————————+————————+———————————+————————+—————————+——————————+—————

——————————+————————+———————————+————————+—————————+——————————+—————

59 | 119 | 14.82 | 179 | 537 | 1074 | 1790

60 | 122 | 15.03 | 183 | 549 | 1098 | 1830

61 | 124 | 15.29 | 186 | 558 | 1116 | 1860

62 | 127 | 15.50 | 191 | 573 | 1146 | 1910

63 | 131 | 15.92 | 197 | 591 | 1182 | 1970

64 | 134 | 16.13 | 201 | 603 | 1206 | 2010

65 | 139 | 16.48 | 209 | 627 | 1254 | 2090

66 | 143 | 16.76 | 215 | 645 | 1290 | 2150

67 | 147 | 17.06 | 221 | 663 | 1326 | 2210

68 | 151 | 17.34 | 227 | 681 | 1362 | 2270

69 | 155 | 17.64 | 232 | 696 | 1392 | 2320

70 | 159 | 17.92 | 239 | 717 | 1434 | 2390

——————————+————————+———————————+————————+—————————+——————————+—————

NOTE.—With active exercise an increase of about 20 per cent. total

food units may be needed.

DIETARY CALCULATION WITH FOOD VALUES IN CALORIES PER OUNCE

————————————————————————+——————————+———————+———————————————+——————

| Proteids | Fats | Carbohydrates | Total

_Breakfast_ +——————————+———————+———————————————+——————

| | | |

Gluten gruel, 5 oz. | 23.5 | 1.0 | 30.0 |

Soft-boiled egg | 26.3 | 41.9 | |

Malt honey, 1 oz. | | | 86.2 |

Creamed potatoes, 5 oz. | 15.0 | 40.0 | 104.0 |

Zwieback, 2 oz. | 22.8 | 52.8 | 171.6 |

Pecans, 3/4 oz. | 8.4 | 141.0 | 13.4 |

Apple, 5 oz. | 2.5 | 6.5 | 83.0 |

| ———— | ————— | ————— | —————

| 98.5 | 283.2 | 488.2 | 869.9

————————————————————————+——————————+———————+———————————————+——————

DIETARY CALCULATION WITH FOOD SERVED IN 100 CALORIES PORTIONS

——————————————+——————————+——————————+——————+———————————————+——————

_Dinner_ +——————————+——————————+——————+———————————————+——————

| | | | |

French soup | 1/2 | 10 | 20 | 20 |

Nut sauce | 1 | 29 | 55 | 16 |

Macaroni, egg | 1 | 15 | 59 | 26 |

Baked potato | 2 | 22 | 2 | 176 |

Cream gravy | 1/2 | 5 | 33 | 12 |

Biscuit | 1-1/2 | 20 | 2 | 128 |

Butter | 1 | 1 | 99 | |

Honey | 2 | | | 200 |

Celery | 1/4 | 4 | | 21 |

Apple juice | 1/2 | | | 50 |

| —————— | ——— | ——— | ——— | ————

| 10-1/4 | 106 | 270 | 649 | 1025

——————————————+——————————+——————————+——————+———————————————+——————

HOURLY OUTGO IN HEAT AND ENERGY FROM THE HUMAN BODY AS DETERMINED IN

THE RESPIRATION CALORIMETER BY THE U. S. DEPT. OF AGRICULTURE

_Average_ (154 lbs.) _Calories_

Man at rest (asleep) 65

Sitting up (awake) 100

Light exercise 170

Moderate exercise 190

Severe exercise 450

Very severe exercise 600

FOOTNOTES:

[11] These 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 the Dietetic kitchens in

hospitals.

[12] _Chemical Composition of American Food Materials_, Atwater and

Bryant, U. S. Department of Agriculture, Bull. 28.

[13] _Experiments on Losses in Cooking Meats_ (1900-03), Grindley, U.

S. Department of Agriculture, Bull. 141.

[14] Laboratory number of specimen, as per _Experiments on Losses in

Cooking Meats_.