T X K35- lill ■t'!'>iiS|;!;.jM EAT TO LIVE BY SALLY KEENE I mf^ Class Book i K ;5 fT CopyiightiN?. COBiRICHT OEPOSm EAT TO LIVE By SALLY KEENE Copyright By BOYLSTON PUBLISHING COMPANY, 1918 EAT TO LIVE The Problem of Food Values Reduced to Simple Terms BY SALLY KEENE BOYLSTON PUBLISHING COMPANY BOSTON, MASSACHUSETTS ,<^ A r J^ FEB 28 1918 ©CI.A481907 Aiy^ \ DEDICATION '"T^O the Great Army of American -'- Women this book is dedicated. As our men are being scientifically trained that not one shot be wasted, so must our women be scientifically trained that not one ounce of food be wasted. In the hands of this great army of women is the ammunition which shall help to win this war for all humanity. TABLE OF CONTENTS Why We Eat: 9 Protein 10 Carbohydrates 10 Fats . 10 Water 10 Mineral Salts . 1 1 Phosphorus, foods rich in 1 1 Calcium, foods, rich in . 12 Iron, foods rich in 13 Cellulose 13 Vitamine 14 Fuel Value of Food H How Much to Eat: 15 Food Requirements the Same for Women as for Men i 5 Your Food Requirements 16 How Much You Should Weigh . 17 A Properly Balanced Diet 17 Menu Building by Calories •9 Tables of Food Values (average helpings) 21 American Food Products (calories per pound) 28 How to Eat : . . . 34 Never Forget, etc. 35 Noon Meal for the Worker 36 Diet for Expectant Mother ' . 37 Diet for the Nursing Mother 37 How to Feed the Baby . 38 Normal Height and Weight for First Year 41 The One Year Old . 42 The Two Year Old . 43 The Three Year Old . 44 School Children 45 Table Showing Growth in Height and Weight 45 Adolescence .... 46 A Last Word . 47 EAT TO LIVE WHY WE EAT jOOD is the most important of the necessities of life, and the health of the world is in the hands of those who feed it. Fortunately, feeding the individual is an exact science, and one has only to learn the principles governing food values land how to use them, to make oneself an expert in this most important business of maintaining life at its highest possible efficiency. Food has two uses. One is to build up and repair tissues, the other is to furnish the energy required to perform the day's work. Food is taken into the body for the same reason that fuel is put into a furnace — to maintain a certain amount of heat. As too much fuel in the furnace means waste of material and damage to the furnace, so too much food means waste of material and damage to the body. As too little fuel in the furnace means lack of enough heat to properly perform its work, so lack of enough food means exactly the same thing to the human body, plus the partial consumption of the materials of which the body is itself composed, since the human fires continue to burn long after food is withheld. Death from starvation does not occur until from one-third to one-half of the body weight is consumed. The body itself and the foods which nourish it are made up of the same chemical elements, so combined as to form a great variety of compounds in both body and food, the most important of which are protein, fats, carbohydrates, mineral matter, and water. EAT TO LIVE PROTEIN Protein is the tissue-forming food, often called "building material." There is animal and vegetable protein, each having the same effect upon the body. Protein forms about eighteen percent of the body weight of the average adult. Foods richest in protein are meat, iish, milk, and eggs, although protein is also found in cereals, peas, and beans in large proportions. CARBOHYDRATES Carbohydrates include starches, different kinds of sugar, and the fibre of plants, or cellulose. They are found in vegetables, fruits, cereals, and nuts. They are an abundant source of energy, and are easily digested. They form less than one percent of the body tissues. FATS Fats are found in meats, fish, butter, in olives and cotton seed (from which they are extracted as oil), in nuts, and in some cereals. They form about fifteen percent of the body weight. Fats and carbohydrates are the chief fuel ingredients of food, fats being more concentrated fuel than carbohy- drates. They cannot go to the building up of tissue, but if taken in sufficient amounts they indirectly contribute to that end, since they spare the proteins which must be utilized to provide energy if the fats and carbohydrates are insufficient. If, however, they are eaten in quantities far beyond the demands of the body, they may be stored up as excessive body fat, an unwelcome and undesirable possession. WATER The importance of water in the diet is shown by the fact that it forms over sixty percent of the body weight, 10 EAT T O LIVE being a component part of all the tissues. It cannot be burned and therefore does not yield energy to the body. MINERAL SALTS Mineral salts (ash) also contained in foods, do not con- tribute energy but are extremely valuable, being absolutely essential in bone and teeth building. They are contained in generous quantities in the common vegetables, and it is for this reason that housekeepers are urged to use the water in which vegetables are boiled, since a large part of these valuable salts is extracted during cooking and is lost if thrown away. Boiled down, the vegetable water makes an excellent stock for soups or meat sauces. Aiineral salts form less than six percent of the body weiglit. The daily requirement of mineral salt for an adult is Phosphoric acid 2.75 grams Calcium oxide 70 gram Iron 015 gram * AMOUNT OF MINERALS IN ONE HUNDRED CALORIE PORTIONS OF SOME COMMON FOOD MATERIALS PHOSPHORUS Material Measure Buttermilk IJ'8 cups Codfish, fresh 5 ounces (uncooked) Celery 4 cups of }4 ifi- pieces Spinach 2yi cups (cooked) Haddock, fresh 5 ounces (uncooked; Lettuce 2 large heads . Cauliflower }4 medium head . Beef, lean 2^ ounces (uncooked) Cheese, cottage 5]^ tablespoons . Asparagus 20 stalks .... Cheese, hard 1]/^ cube .... Beans, dried 3^ cup (uncooked) Milk cup Rhubarb 4 cups of 1 in. pieces Turnips 2 cups of j4 in. Cubes Beans, string 2% cups of 1 in. pieces *Taken from Feeding i/ie Fatitily, by Mary S. Rose, Ph. D. 11 Grams .61 .60 .54 .54 .50 .47 .45 .42 .40 .39 .329 .326 .303 .30 .292 .284 EAT TO LIVE Material Measure Grams Cabbage 5 cups (shredded) 28 Egg yolk 2 yolks 27 Tomatoes 1% cups (cooked) 257 Peas, dried 2 tablespoons (uncooked) ... .25 Eggs lyi eggs 24 Onions ....... 3-4 medium 24 Peas, fresh ^ cup .24 Oatmeal 1 cup (cooked) 216 Corn, green }4 cup 21 Bread, graham 2 slices 19 Raspberries IJ/g cup .18 Potatoes 1 medium .166 Peanuts 2 dozen singles 16 CALCIUM Cauliflower ^ medium head 55 Celery 4 cups of )4 in. pieces .... .54 Buttermilk IJ/^ cups .415 Spinach 2}4 cups (cooked) 37 Cheese 1% in. cube 25 Milk %cup 239 Cabbage 5 cups (shiedded) .214 Beans, string 2 cups of 1 in. pieces .... .177 Carrots 3-4 medium 168 Blackberries 1)4 cups .13 Strawberries 1 }-^ cups .13 Onions 3-4 medium 12 Figs IK large 089 Tomatoes l^i cups (cooked) 087 Lemon juice 1 cup 083 Beans, dried }/^ cup (uncooked) 063 Eggs 1 y^ eggs 06 . . .06 . . .032 . . .03 . . .02 . . .02 . . .019 . . .016 . . .011 . . .009 . . .006 Beets 2-4 medium . Peas, fresh 1 cup Oatmeal 1 cup (cooked) . Prunes 4-5 prunes Raisins }^ cup .... Potatoes 1 medium Bread, whole wheat .... 2 slices .... Bread, white 2 slices .... Beef, lean 2}4 ounces (uncooked) Crackers, soda 4 crackers Cornmeal 1 cup (cooked) .004 12 EAT TO LIVE IRON Material Measure (jrams Spinach 1}4. cups (cooked) .0133 Beans, string 2y^ cups of 1 in. pieces . . . .0038 Cabbage 5 cups (shredded) .0035 Beef, lean ly^ ounces (uncooked) .... .0032 Celery 4 cups of ]/i in. pieces .... .0027 Egg yolk 2 yolks 0023 Strawberries IJ^cups .0023 Beans, dried J^ cup (uncooked) .0020 Eggs lYz eggs 0019 Tomatoes 1% cups (cooked) .0017 Carrots 3-4 medium .0016 Peas, dried 2 tablespoons (uncooked) . . . .0015 Potatoes 1 medium .0015 Beets 2-4 medium 0013 Turnips 2 cups of yi in. cubes .... .0013 Bread, graham 2 slices .0013 Grapes 1 large bunch .0013 Onions 3-4 medium .0011 Raisins }i cup .0010 Figs \y2 large 0010 Oatmeal 1 cup (cooked) 0009 Prunes 4-5 prunes .0009 Milk 5^ cup 0003 Bread, white 2 slices .0003 CELLULOSE Cellulose (plant fibre) is valuable as "bulk" or "ballast." The more cellulose and water a food contains the lower its fuel value, but properly masticated, its aid to digestion can hardly be over-estimated. *FOODS RICH IN CELLULOSE AND WATER Calories per pound of edible uncooked material Cabbage 143 Celery 84 Cucumbers 79 Lettuce 87 Spinach 108 Squash 103 Tomatoes 103 Watermelon 137 13 EAT TO LIVE VIT AMINE Vitamine, a comparatively recent discovery, is the vital principle in food. A diet perfect in other respects that does not contain vitamines, fails to properly nourish the body. All vegetables contain vitamine. Spinach, cabbage, beans, peas, and nearly all juicy fruits and vegetables and especially potatoes, contain it in abundance. The discarded leaves of most vegetables and the skins of fruits are rich in vitamines. It is found only to a small extent in vegetable fats and oils. In cereals, vitamine is almost entirely in the bran and germ, very little in the starchy parts of the grain. It is transmitted to milk (largely in the fat) from the food of the milk-giving animal. It is transmitted to meat in the same way in diminished form. In a rightly balanced diet the proper amount of vitamines is largely in the vegetables, fruits, milk, and eggs, though it is in meat to a limited extent. FUEL VALUE OF FOOD Various kinds of food give off different amounts of energy just as various kinds of coal give off different amounts of heat, and it is because maintaining the heat in the body is so exactly the same as maintaining the heat in the furnace that food is measured in heat units called calories. A calorie is the amount of heat required to raise one pound of water four degrees Fahrenheit. One calorie of heat, changed into mechanical power, will lift one ton 1.54 feet. One ounce of pure protein or carbohydrate yields one hundred and thirteen calories to the body. One ounce of fat yields two hundred and fifty-five calories to the body. Fat being the most concentrated form of body fuel, 14 EAT TO LIVE nature's economy is shown in storing it in the body for use in case of need, but it was never nature's intention to burden the body with more fat than normal demands need or can possibly use. HOW MUCH TO EAT Having definitely established the fact that certain sub- stances are necessary in food, the next step is to discover how much food the individual needs, and when and how he should eat it. Fortunately the ordinary common foods supply all the elements the body needs. The essential thing is to eat in correct quantities. For the normally healthy person this becomes simply a mathematical problem. A given amount of energy requires a given amount of heat units or calories for its upkeep. One's habits of life determine the amount of fuel one requires. FOOD REQUIREMENTS THE SAME FOR WOMEN AS FOR MEN Exhaustive experiment seems to have pretty definitely established the fact that although there are certain psycho- logical and physiological differences between men and women, their food requirements are the same. Men as a class are larger and heavier than women, and their occupations usually demand a greater expenditure of energy, but a man and woman of approximately the same age and height doing the same kind and amount of work, will require the same amount of food. The successful way in which women are responding to the demands which the war is making upon them in the carrying on of labor of the severest muscular kind, has com- pletely overthrown the world's previous convictions as to the limit of woman's physical endurance. 15 EAT TO LIVE YOUR FOOD REQUIREMENTS Hundreds of observations made in a respiration calori- meter have shown that persons under the same conditions of age, weight, and occupation, expend practically the same amount of energy. From the results of these observations the following tables have been arranged which will enable the individual to determine at once the class to which he belongs. An adult with no exercise will burn about one-half a calorie per hour, per pound of body weight; i,6oo to i,8oo calories per day. "Light" exercise (a sedentary person's habits) requires about one calorie per pound per hour; 2,200 to 2,800 calories per day. "Moderate" exercise (carpenters, mail-carriers, house- workers, etc.) requires about one and one-half calories per pound per hour, working hours; 2,700 to 3,000 calories per day. "Active" exercise (blacksmiths, masons, farmers, etc.) requires about two calories per pound per hour, working hours; 3,000 to 4,000 calories per day. "Severe" exercise (lumbermen, stevedores, diggers, etc.) requires about three calories per pound per hour, working hours; 4,000 to 6,000 calories per day. The following simple plan has been devised to enable one to determine the number of calories one should consume per day. It estimates eight hours of the twenty-four as "working hours" and sixteen hours as "no exercise." For a person of only slightly active habits, multiply the normal weight by fifteen; for light work, seventeen; moder- ately hard work, twenty; very hard work, twenty-five; severe work, thirty. 16 EAT TO LIVE HOW MUCH YOU SHOULD WEIGH Unless one Is under or over weight from illness, it is a scientific fact that a normal weight can be kept by an intelligent diet. Following are tables of normal weight for men and women, based on weight in street clothing. MEN Ages 14-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-64 5 ft. in. 120 125 128 131 133 134 134 134 131 5 ft. 1 in. 122 126 129 131 134 136 136 136 134 5 ft. 2 in. 124 128 131 133 136 138 138 138 137 5 ft. 3 in. 127 131 134 136 139 141 141 141 140 5 ft. 4 in. 131 135 138 140 143 144 145 145 144 5 ft. 5 in. 134 138 141 143 146 147 149 149 148 5 ft. 6 in. 138 142 145 147 150 151 153 153 153 5 ft. 7 in. 142 147 150 152 155 156 158 158 158 5 ft. 8 in. 146 151 154 157 160 161 163 163 163 5 ft. 9 in. 150 155 159 162 165 166 167 168 168 5 ft. 10 in. 154 159 164 167 170 171 172 173 174 5 ft. 11 in. 159 164 169 173 175 177 177 178 180 6 ft. in. 165 170 175 179 180 183 182 183 18.5 6 ft. 1 in. 170 177 181 185 186 189 188 189 189 6 ft. 2 in. 176 184 188 192 194 196 194 194 192 6 ft. 3 in. 181 190 195 200 203 204 201 198 WOMEN Ages l.S-19 20-24 25-29 30-34 35-39 40-44 45-49 Over 50 4 ft. 11 in. 111 113 115 117 119 122 125 128 5 ft. in. 113 114 117 119 122 125 128 130 5 ft. 1 in. 115 116 118 121 124 128 131 133 5 ft. 2 in. 117 118 120 123 127 132 134 137 5 ft. 3 in. 120 122 124 127 131 135 138 141 5 ft. 4 in. 123 125 127 130 134 138 142 145 5 ft. 5 in. 125 128 131 135 139 143 147 149 5 ft. 6 in. 128 132 135 139 143 146 151 153 5 ft. 7 in. 132 135 139 143 147 150 154 157 5 ft. 8 in. 136 140 143 147 151 155 158 161 5 ft. 9 in. 140 144 147 151 155 159 163 166 5 ft. 10 in. 144 147 151 155 159 163 167 170 A PROPERLY BALANCED DIET Appetite should be guided by knowledge and reason rather than by the dictates of the palate. The different elements necessary for the proper upkeep 17 EAT TO LIVE of the body are contained in such a wide variety of foods that one's taste and needs can very easily go hand in hand. It is fortunately neither necessary nor desirable, except in exceptional cases, to force oneself to eat uncongenial food. The small amount of study necessary to acquire an accurate knowledge of food values and body requirements will be liberally repaid in added health and strength. Physical deterioration inevitably follows long continued underfeeding. Persistent overfeeding will as inevitably produce serious consequences, even to the extent of degen- erative changes in the internal organs and arteries. It is obvious that the "safe and sane" course lies between these two extremes. Research and experiment seem to prove that an excessive amount of protein causes severe digestive disturbance and must be avoided as distinctly harmful. Of the total daily ration not more than one-sixth should be protein. Carbohydrates digest most easily, proteins next, fats last. A perfectly healthy person need not consider this, but a weak digestion is usually improved by increasing the use of carbohydrates and diminishing food high in proteins and fats, which in combination digest more slowly than either protein or fat alone. Ninety-seven percent of carbohydrates is entirely digested, ninety-five percent of fats, and ninety-two percent of proteins. In a mixed diet ninety-one percent of the total food taken is estimated as being entirely digested. A perfectly balanced diet is not necessarily a varied one. Bread (not white), uncooked milk, and fresh fruits or green vegetables, eaten in sufficient amounts to provide the necessary number of calories per day, furnish all the essen- tials necessary for the perfect upkeep of the body. 18 EAT TO LIVE This monotonous diet is not recommended, but is men- tioned to prove that a perfect physical condition can be maintained at very small expense. MENU BUILDING BY CALORIES The following food plans are given to illustrate scientific menu building. Excellent books are now published entirely devoted to meals in terms of calories. DIET FOR ONE DAY FOR THE AVERAGE SEDENTARY PERSON Breakfast Orange or \ Grapefruit ' Omelet or . Scrambled egg Bacon Toast, graham Butter Cream, thin Sugar Coffee Luncheon Creamed salmon on toast . French rolls Butter . Apple sauce Sugar cookies Dinner Cream of pea soup Croutons . Roast beef. Baked potatoes Measure 1 large y2 medium 1 egg M cup 2 small pieces. 3 small pieces . 1 tablespoon 2 tablepsoons 1 tablespoon, scant 1 cup Weight Oz. 9.5 7.6 2.0 2.5 0.3 1.2 0.4 0.9 0.5 % cups 7.0 2 slices 1 roll 1.3 ^tablespoon. . . . 0.2 ^ cup 3.5 2 large 1.0 K cup 5.2 yi dozen 0.4 2 slices 5.0 2 medium .... 6.0 19 Protein Total Calories Calories 100 28 24 100 7 50 14 100 100 2 50 50 550 77 350 12 100 50 1 100 7 100 700 16 100 3 50 91 357 22 200 E A T TO L I V E Weight Protein Total Measure Oz. Calories Calories Green peas, buttered . M cup . . . 3.0 21 100 Gravy 3 tablespoons 1.7 7 50 Bread, whole wheat . 2 slices 1.4 16 100 Bread custard pudding . Vz cup . . . 4.3 34 220 1177 Total per day 389 2427 FATTENING DIET FOR PERSON UNDER WEIGHT Breakjasl Canned pineapple 2 slices Farina with four dates M cup Egg 1 egg ... Toast 2 slices Butter 1 tablespoon . Cream ^ cup Sugar 2 tablespoons scant Luncheon Creamed chick on toast Fruit salad RoU . . Butter . Cocoa . Dinner Cream of corn soup . Broiled chop, with fat Scalloped potatoes Lima beans, buttered Whole wheat bread Butter Boiled custard Macaroons Yz cup and 1 slice 1 serving . 1 roll 1 tablespoon 4/5 cup . 1 cup . 1 large chop 1 cup ^cup 2 slices ]4. tablespoon K cup 2 macaroons 2.4 7.0 2.4 1.0 0.4 5.4 0.9 3.7 3.0 1.3 0.4 7.6 8.0 5.0 5.2 2.5 1.4 0.2 3.3 0.8 14 25 14 15 39 6 12 32 24 89 13 24 16 20 6 100 200 70 100 100 300 100 970 250 200 100 100 250 900 Total for day 349 20 1267 3137 EAT TO LIVE Breakfast Apple . Toast, graham Coffee Skim milk REDUCING DIET FOR OVEREAT PERSON Measure 1 medium 2 eggs . 2 thin slices . 1 cup . \y2 tablespoons Saccharine may be used to sweeten. Weight Oz. Protein Calories Total Calories 4.9 2 65 4.8 54 150 0.7 7 50 1.0 3 10 Total for day 334 275 Luncheon Bouillon 1 cup . . . 8.5 21 25 Crackers 1 cracker . . . 0.2 3 25 Halibut, broiled large serving . . 5.0 83 121 Potato, baked. 1 medium . . 3.0 11 100 Bread, graham 1 small slice . . 0.35 3 50 Butter . . . 1 tablespoon . . . 0.4 100 421 Dinner Clear soup M cup . . 6.0 15 18 Water cracker 1 cracker . . 0.1 1 10 Roast beef, lean, 1 large serving . . 5.0 96 110 Potato . . 1 medium . . 3.0 11 100 Asparagus 10 stalks- . . . 8.0 16 50 Bread, graham 1 small slice . . 0.35 3 50 Butter . . . y^ tablespoon . . . 0.2 50 Orange, cut up 1 medium . . 7.6 5 75 463 1159 TABLES OF FOOD VALUES The following tables are given to enable the reader to be on terms of intelligent understanding with the ordinary foods of daily life. It is earnestly hoped that these tables will be used for constant reference. 21 E AT TO L I V E ♦prepared foods Fractions Meats Omitted Food Quantity Protein Fats Carbo- Total hydrates Calories Beef Roast 1 large slice 91.4 266.0 357 Roast (very lean) 1 large slice 95.7 15.4 111 Steak, round 1 large piece 113.2 71.6 185 Steak, tenderloin 1 large piece 96.4 189.7 286 Hamburg stk., broiled 1 cake . 55.0 45.0 100 Corned beef 1 slice 53.9 87.0 141 Lamb Chop, lean . 1 chop 92.7 41.9 135 Chop, fat. 1 chop 89.0 278.1 367 Roast 1 large slice 60.6 88.6 150 Boiled, lean 1 large slice 95.0 31.4 126 Pork Roast 1 large slice 116.5 93.0 210 Chop .... 1 small chop. 73.5 39.1 113 Ham, boiled . 1 slice 29.9 63.2 93 Ham, fried 1 piece . 31.9 108.1 140 Bacon 5 small pieces . 13.0 87.0 100 Sausage 1 medium 20.0 78.0 2.0 100 Veal Roast 1 slice 87.5 9.3 97 Cutlet . . . 1 cutlet . . . 93.6 10.6 104 Poultry Turkey, roast 1 large slice 114.0 171.1 285 Chicken, roast . 1 large slice 131.6 40.9 181 Chicken, broiled. 1 large piece 160.0 40.0 200 Chicken, fricassee 1 large piece 72.2 107.0 189 Chicken, creamed 2 heaping tablespoo Fish ns 66.7 117.4 273 Bluefish . . . average helping 106.2 41.9 148 Cod average helping 88.9 2.5 6.5 98 Codfish balls . 1 medium ball 14.0 65.0 21.0 100 Codfish, creamed . yi cup . 32.0 46.0 22.0 100 Haddock average helping 90.1 2>.Z 14.9 108 Halibut, boiled average helping 83.4 37.6 121 Mackerel, broiled . average helping 75.0 59.0 134 Salmon, boiled average helping 80.6 95.0 22.0 198 Smelts .... 1 fish ... 9.1 2.4 .2 12 Sardines. 1 fish ... 9.4 18.3 28 ♦Taken chieflv from / I twaler's Cltemical A nalys is, and Food Values, Edwin A. Locke. 22 EAT TO L I V E Shellfish Food Quantity Protein Fats Carbo- Total hydrates Calories Clams, uncooked 6 clams 52.9 14.0 12.3 79 Oysters, uncooked . 6 oysters 21.6 9.5 12.9 44 Oyster stew. . }4 cup .... 24.9 102.9 43.2 171 Oysters, creamed on toast . . . . 6 oysters, 1 slice toast 51.5 150.0 105.0 307 Oysters, scalloped . 2 heaping tablespoons 33.0 172.8 49.1 255 Lobster . . . % cup . . . . 86.0 12.0 2.0 100 Crabs 1 crab .... 79.4 20.6 6.0 106 Scallops, fried . . 3 heaping tablespoons Soups 115.6 17.3 24.7 158 Asparagus, cream c )f . yi cup .... 14.1 80.2 20.0 114 Baked bean, crean- of. yi cup 15.0 45.0 40.0 100 Celery, cream of . . yi cup . 12.3 83.1 20.5 116 Corn, cream of . K cup 15.4 80.9 43.7 140 Pea, cream of . . yi cup 25.8 78.7 57.7 162 Potato, cream of . yi cup . 11.8 84.0 39.4 135 Tomato, cream of . yi cup . 12.3 87.4 26.1 126 Beef broth . . . K c"P • 21.6 4.5 5.4 32 Chicken broth y^ cup 51.7 8.9 11 8 72 Consomme . . yi cup . 12.3 2.0 14 Vegetable . . yi cup . 14.3 2.5 17 Vegetables Asparagus . 10 large stalks 8 inches long . 16.0 4.0 30.0 50 Beans, baked . . 3 heaping tablespoons 44.4 118.7 134.6 298 Lima . ^ cup ... . 23.0 5.0 72.0 100 Stiing . 2 heaping tablespoons 2.0 6.1 4.7 13 Beets . . . 2 heaping tablespoons 6.6 .7 21.2 29 Cabbage 3 heaping tablespoons 2.5 .9 1.6 5 Carrots . 3 heaping tablespoons 2.2 1.6 13,9 18 Cauliflowei . 2 heaping tablespoons 4.4 1.1 2.0 8 Celery . . 3 small stalks 2.1 .5 5.9 8 Corn, canned . 2 heaping tablespoons 11.5 11.2 77.9 101 Corn, green 1 ear 12.6 10.2 77.0 100 Cucumber . . 8 thin slices . 1.6 .9 6.4 9 Dandelion greens 2 heaping tablespoons 9.8 9.4 43.8 63 Lettuce . 1 large head 12.5 7.0 30.5 50 Mushrooms . 2 large . . 6.5 1.7 12.5 21 23 E AT TO L I V E Food Quantity Protein Fats Carho- Total hydrates Calories Onions . 1 onion .... 4 9 16.7 20.1 42 Parsnips. Peas, green Potatoes, baked 4 slices .... 3 heaping tablespoons 1 medium .9 25.3 15.5 2.7 29.1 1.9 6.0 55.1 131.5 10 110 149 Potatoes, boiled 1 medium 15.4 1.4 128.5 145 Potato chips Squash .... Spinach Tomatoes, canned Tomatoes, uncooked 3 heaping tablespoons 2 heaping tablespoons 2 heaping tablespoons 2 heaping tablespoons 1 medium 13.9 5.6 8.6 3.4 9.8 185.1 7.6 38.1 1.3 3.7 95.7 55.8 10.7 11.4 32.8 :;95 69 57 16 46 Turnips 2 heaping tablespoon.^ 1.8 .7 3.7 6 Fruits Apple 1 medium 1.8 4.2 66 4 72 Apricots, stewed . X cup . . . 4 2.0 94.0 100 Banana .... 1 large .... 6.4 7.3 113.7 127 Blackberries 3 heaping tablespoons 5 3 9.3 44.7 59 Cantaloupe yi large .... 5 7 87.7 93 Cherries, stoned 1 cup ... 5.0 9.0 86.0 100 Cranberries, stewed 2 heaping tablespoons 1.1 3.8 147.6 153 Currants 4 heaping tablespoons 6 2 52.5 59 Currant jelly . 1 heaping tablespoon 1.5 111.4 113 Dates .... 4 large .... 2.0 7.0 91.0 100 Figs 1 large 3.8 .9 60.0 65 Grapefruit . yi large .... 9.7 5.6 124.1 139 Grapes .... 1 bunch .... 6.2 16.7 88.6 112 Huckleberries . 4 heaping tablespoons 2.5 5.6 68.1 76 Lemon .... 1 medium . 3.7 6.0 31.4 41 Olives .... 4 large .5 41.5 8.0 50 Orange .... 1 large .... 6.2 2.3 87.1 96 Peach .... 1 large .... 2 6 1.2 40.4 44 Pear .... 1 large .... 3.2 5.8 81.2 90 Pineapple, fresh 2 slices .... 1.6 2.8 39.8 44 Plum .... 1 large .... 1.3 27.4 29 Prunes .... 5 very large . 7.4 102.0 109 Raisins .... 5 very large . 1.1 3.5 35.1 40 Raspberries 3 heap'ng tablespoons 3.4 42.3 46 Rhubarb, stewed K cup ... . 1.0 2.0 97.0 100 Strawberries 4 heaping tablespoons 4.1 5.6 30.3 40 Watermelon 1 large slice 2.5 2.8 33.2 39 24 E AT TO L I V E Bread Food Quantity Protein Fats Carbo- hydrates Total Calories Biscuit, raised . 1 large .... 12.5 8.5 79.4 100 Biscuit, baking powder 1 large .... 14.5 48.5 82.0 145 Brown 1 average slice . 17.7 13.4 154.5 186 Graham . . . . 1 aveiage slice . 13.5 6.2 79.1 99 Rye 1 average slice . 14.4 2.1 85.0 102 White 1 average slice . 13.8 5.5 80.9 100 Whole wheat . 1 average slice 16.7 3.5 85.6 106 Zwieback . . . . 1 average slice . Crackers 6.0 13.9 45.2 65 Educators 1 cracker. 4.0 5.7 10 Giaham . . . . 1 cracker. 3.3 7.0 24.2 34 Oatmeal 1 cracker. 4.8 10.3 28.3 43 Pilot bread . . . . 1 cracker. 15.0 15.4 100.4 131 Uneeda biscuit 1 cracker. Cereals 2.4 5.1 17.7 25 Cornmeal . 3 heaping tablespoons 8.6 11.0 75.9 96 Farina .... 2 heaping tablespoons 6.8 2.0 47.0 56 Grapenuts . 5 heaping tablespoons 31.9 3.7 211.2 247 Hominy 2 heaping tablespoons 9.0 1.9 73.0 84 Macaroni . . . . 2 heaping tablespoons 12.3 14.0 64.8 91 Macaroni with cheese 2 heaping tablespoons 78.1 190.3 178.1 447 Oatmeal 2 heaping tablespoons 11.5 4.7 47.2 63 Puffed rice 5 heaping tablespoons 3.6 .7 49.2 54 Puffed wheat . 5 heaping tablespoons 10.0 2.0 34.5 46 Rice, steamed . 1 heaping tablespoon 11.5 .9 100.0 112 Shredded wheat I biscuit .... Puddings 12.5 3.8 92.6 109 Apple tapioca . 2 heaping tablespoons .9 2.1 116.9 120 Boiled custard . 2 heaping tablespoons 9.0 31.8 24.8 66 Bread pudding 2 heaping tablespoons 22.6 44.6 157.8 225 Chocolate Wane mange 2 heaping tablespoons 20.5 73.5 114.1 208 Coffee jelly 2 heaping tablespoons 2.2 18.0 20 Cornstarch . 2 heaping tablespoons 19.5 45.7 69.0 134 Cottage pudding . 1 medium slice . 7.0 26.0 67.0 100 Indian pudding 2 heaping tablespoons 37.0 93.9 192.8 324 Rice pudding . 2 heaping tablespoons 26.2 46.5 105.8 179 Snow pudding 2 heaping tablespoons 18.5 .3 48.1 67 Tapioca pudding . 2 heaping tablespoons 16.0 38.0 60.0 114 25 E AT TO L I V E Pies Carbo- Total Food Quantity Protein Fats hydrates Calories Apple .... . K pie ... 16.0 114.9 221.1 352 Cream .... K pie - . 22.7 133.6 264.5 421 Custard H pie . . 23.0 77.9 142.3 243 Lemon .... H pie . . 16.2 103.3 168.7 288 Mince .... J^ pie . . 26.9 129.3 176.5 333 Squash .... J^ pie . . 24.0 103.9 118.3 246 Cakes Chocolate layer 1 large slice 17.8 52.7 184.0 255 Doughnuts . 1 doughnut . 10.2 72.5 80.6 163 Fruit .... 1 medium slice 10.7 44.6 115.6 171 Gingerbread 1 large slice 14.3 50.2 156.2 221 Hermits 2 medium 6.0 29.0 65.0 100 Lady fingers 2 medium 10.0 13.0 77.0 100 Macaroons 2 medium 6.0 33.0 61.0 100 Molasses cookies . 3 medium 6.0 34.0 60.0 100 Plain cookies . 3 medium 6.0 33.0 61.0 100 Sponge .... 1 large slice 6.0 22.9 62.2 91 Ice Crea m Plain .... 2 heaping tablespoo US 21.4 94.5 72.7 189 Plain fruit ice . 2 heaping tablespoo Candies IS 3.9 2.1 306.2 312 Chocolate fudge 1 cubic inch 2.0 20.0 78.0 100 Chocolate nut caramel 1 caramel 4.0 32.0 64.0 100 Chocolate, milk 1 section 7.0 58.0 35.0 100 Nut caramels 1 caramel 3.0 24.0 73.0 100 Maple sugar 4 tablespoons 100.0 100 Molasses candy 1 cubic inch 3.0 15.0 97.0 115 Nuts Almonds 10 large . . . 12.9 76.5 10.7 100 Brazil nuts . 10 large . 41.8 372.7 17.2 432 Chestnuts, roasted. 10 nuts . . 5.3 10.4 36.3 52 Filberts .... 10 nuts . . 6.4 60.7 5.3 72 Peanuts 10 nuts . . 16.0 54.2 15.2 85 Pecans 10 large . 13.5 198.7 16.5 229 Walnuts. . . . 10 large . . 31.7 251.6 22.4 306 Dairy Prod ucts Butter .... 1 scant tablespoon . 1.0 99.0 100 Cream, average 1 tablespoon. 3.0 47.8 2.9 54 2(. ) EAT TO L I V E Food Quantity Protein Fats Carbo- hydrates Total Calories Cream, heavy 1 tablespoon. 1.8 67.4 2.4 72 Cream, whipped . . 1 heaping tablespoon 4.6 71.8 4.3 81 Buttermilk . 1 glass 26.8 10.1 42.9 80 Skimmed milk . 1 glass 31.0 6.2 46.4 84 Whole milk, 1 glass 29.8 81.8 45.1 157 Condensed sweetened 1 tablespoon. 9.4 20.0 57.7 87 Condensed milk. unsweetened 1 tablespoon. Cheese 7.9 17.3 9.2 34 American, pale 1 cubic inch 23.6 66.7 .2 91 Camembert 1 heaping teaspoon 17.2 40.4 58 Cottage . 2 heaping tablespoons 38.0 4.5 7.5 50 Full cream 1 cubic inch 21.2 62.7 2.0 86 Neuchatel 1 cubic inch 15.3 51.0 1.2 68 Swiss 1 cubic inch Eggs 16.6 48.6 1.4 67 Cooked . . 1 egg ... 27.8 56.8 85 Cooked, white . . 1 egg ... 16.8 .8 18 Cooked, yolk • • 1 egg ... Drinks 11.0 56.0 67 Chocolate . . 1 cup 39.0 150.0 117.0 306 Cocoa . 1 cup 38.0 107.0 95.0 240 Egg lemonade . 1 cup 25.0 45.0 120.0 190 Eggriog 1 cup 48.0 110.0 72.0 230 Lemonade . ] large glass 90.0 90 Malted milk, w th milk 1 cup 39.8 94.1 86.9 221 Salads Chicken . 1 helping. 14.0 98.0 2.5 114 Cold Slaw . 1 helping. 3.0 40.4 8.4 52 Egg . . . 1 helping. 33.0 198.0 2.0 233 Fruit . . 1 helping. 6.7 148.3 43.0 198 Potato . 1 helping. 7.0 141.0 62.0 210 Salmon 1 helping. 85.0 195.0 30.0 310 Tomato and cu< :umber 1 helping. 8.0 149.0 28.0 185 Waldorf . 1 helping. 11.0 195.0 52.0 258 French dressing 1 tablespoon 74.0 74 Mayonnaise 1 tablespoon 1.1 185.3 .2 187 27 E A T TO L I V E Sauces Food Quantity Protein Fats Carbo- hydrates Total Calories Brown sauce cup 27.0 102.0 72.0 195 Cream filling . cup 52.0 117.0 325.0 494 Cream sauce cup 15.0 397.0 171.0 583 Hard sauce cup 4.0 727.0 740.0 1470 Hollandaise sauce cup 60.8 129.2 12.4 1365 Lemon sauce . cup 2.0 246.0 574.0 822 Tomato sauce . cup 18.0 230.0 84.0 332 White sauce cup 38.0 286.0 92.0 416 *The following table, giving the average composition of American food products, will enable the housekeeper to fig- ure exactly how many calories she is getting for her money. Food Materials (as purcliased) Animal Food Refuse Water Protein Per ct. Per. ct. Per ct. Carbohy- Fat drates Ash Per ct. Per ct. Per ct. Fuel Value per Pound Calories Beef, fresh: Chuck ribs 16.3 52.6 15.5 15.0 0.8 910 Flank .... 10.2 54.0 17.0 19.0 .7 1,105 Loin .... 13.3 52.5 16.1 17.5 .9 1,025 Porterhouse steak . 12.7 52.4 19.1 17.9 .8 1,100 Sirloin steak 12.8 54.0 16.5 16.1 .9 975 Neck .... 27 6 45.9 14.5 11.9 .7 1,165 Ribs .... 20.8 43.8 13.9 21.2 .7 1,135 Rib rolls . . . 63.9 19.3 16.7 .9 1,055 Round 7.2 60.7 19.0 12.8 1.0 890 Rump .... 20.7 45.0 13.8 20.2 .7 1,090 Shank, fore 36.9 42.9 12.8 7.3 .6 545 Shoulder and clod . 16.4 56.8 16. -I 9.8 .9 715 Foie quarter 18.7 49.1 14.5 17.5 .7 995 Hind quarter . 15.7 50.4 15.4 18.3 .7 1.045 Beef, corned, canned, pickled, and dried: Corned beef Tongue, pickled Dried, salted and smoked Canned boiled beef Canned corned beef * Taken from Farmers' Btilletin No. 142, 8.4 6.0 4.7 49.2 14.3 23.8 58.9 11.9 19.2 53.7 26.4 6.9 51.8 25.5 22.5 51.8 26.3 18.7 U. ?. Department of Agriculture 28 4.6 1,245 4.3 1,010 8.9 790 1.3 1,410 4.0 1.270 EAT TO LIVE Food Materials (as purchased) \ eal: Breast . Leg . . . Leg cutlets . Fore quaiter Hind quarter Mullen: Flank . . Leg, hind . Loin Chops Fore quarter Hind quarter, w tallcjw , Lamb: Breast . Lee. hind thout Pork, fresh: Ham. Loin chops Shoulder Tenderloin Pork, sailed, cured pickled: Ham, smoked . Shoulder, smoked Salt pork Bacon, smoked Sausage: Bologna Pork . . . Frankfort Sotips: Celery, cream of Beef . . . Meat stew . Tomato and Refuse Water Per ct. Per ct. Fuel Carbohy- Value per Protein Fat drates Ash Pound Per ct. Per ct. Per ct. Per ct. Calories 21.3 52.0 15.4 11,0 14.2 60.1 15.5 7.9 3.4 68.3 20.1 7.5 24.5 54.2 15.1 6.0 20.7 56.2 16.2 6.6 9.Q 18.4 16.0 21 .2 19.1 17.4 10.7 19.7 12.4 39.0 51.2 42.0 41.6 13.8 15.1 13.5 12.3 36.9 14.7 28.3 24.5 17.2 45.4 13.8 23.2 45.5 52.9 15.4 15.9 19.1 13.6 48.0 13.5 25.9 41.8 13.4 24.2 44.9 12.0 29.8 66.5 18 9 13.0 .8 745 .9 625 1.0 695 .7 535 .8 580 .() 1,770 .8 890 .7 1,415 .7 1,235 1.210 .8 1,075 .9 860 .8 1,320 .8 1,245 .7 1,450 895 13.6 34.8 14.2 33.4 4.2 1,635 18.2 36.8 13.0 26.6 5,5 1,335 7.9 1.9 86.2 3.9 3,555 7.7 17.4 9 1 62.2 4.1 2,715 i.i 55.2 18.2 19.7 3.8 1,155 39.8 13.0 44.2 1.1 2 2 2,075 57.2 19.6 18.6 1.1 3.4 1,155 88.6 2.1 2.8 5.0 1.5 235 92.9 4.4 .4 1.1 1.2 120 84.5 4.6 4.3 5.5 1.1 365 90.0 1.8 11 5.6 1.5 185 29 EAT TO LIVE Food Materials (as purchased) Animal Food {contitiued) Poultry: Chicken, broilers . Fowls Goose Turkey .... Fish: Cod, dressed Halibut, steaks or sects Mackerel, whole Perch, yellow, dressed Shad, whole Shad, roe . Fish, preservfd: Cod salt Herring, smoked Fish, canned: Salmon Sardines a . . . Shellfish: Oysters, "solids" . Clams .... Crabs .... Lobsters Eggs: Hens' eggs b Dairy products, etc.: Butter .... Whole milk . . Skim milk . Buttermilk . Condensed milk Cream .... Cheese, Cheddar . Cheese, full cream Entire-wheat flour Graham flour a Refuse, oil. b Refuse, shell. Fuel Carbohy- Value per Refuse Water Protein Fat drates Ash Pound Per ct. Per ct. Per ct. Per ct. Per ct. Per ct. Calories 41.6 43.7 12.8 1.4 25.9 47.1 13.7 12.3 17.6 38.5 13.4 29.8 22.7 42.4 16.1 18.4 29.9 58.5 11.1 .2 17.7 61.9 15.3 4.4 44.7 40.4 10.2 4.2 35.1 50.7 12.8 .7 50.1 35.2 9.4 4.8 24.9 44.4 5.0 71.2 20.9 3. .7 305 .7 765 .7 1,475 .8 1,060 .8 220 .9 475 .7 370 .9 275 .7 380 2.6 15 600 40.2 19.2 63.5 53.6 16.0 20.5 21.8 23.7 ... 88.3 6.0 ... 80.8 10.6 52.4 36.7 7.9 61.7 30.7 5.9 11.2 65.5 13.1 .4 8.8 12.1 12.1 1.3 1.1 .9 .7 9.3 18.5 7.4 2.6 5.3 .9 325 755 915 950 i.2, 1.1 225 5.2 2.3 340 .6 1.5 200 .2 .8 145 635 11.0 1.0 85.0 3.0 3,410 87.0 3 3 4.0 5.0 .7 310 90.5 3.4 .3 5.1 .7 165 91.0 3.0 .5 4.8 .7 160 . 26.9 8.8 8.3 54.1 1.9 1,430 74.0 2.5 18.5 4.5 .5 865 27.4 27.7 36.8 4.1 4.0 2,075 . 34.2 25.9 33.7 2.4 3.8 1,885 Vegetable Food 11.4 13.8 1.9 71.9 1.0 1,650 11.3 13.3 2.2 71.4 1.8 1,645 30 E A T T O L I V E Food Materials (as purchased) Refuse Water Per ct. Per ct. Protein Per ct. Fat Per ct. Carbohy- drates Per ct. Fuel Value per Ash Pound Per ct. Calories Wheat flour, patent roller process High grade and medium 12.0 11.4 1.0 75.1 .5 1,635 Low grade .. 12.0 14.0 1.9 71.2 .9 1,640 Macaroni, vermicelli, etc 10.3 13.4 .9 74.1 1.3 1,645 Wheat breakfast food 9.6 12.1 1.8 75.2 1.3 1,680 Buckwheat flour 13.6 6.4 1.2 77.9 .9 1,605 Rye flour .... 12.9 6.8 .9 78.7 .7 1,620 Corn meal .... 12.5 9.2 1.9 75.4 1.0 1,635 Oat breakfast food 7.7 16.7 7.3 66.2 2.1 1,800 Rice .. 12.3 8.0 .3 79.0 .4 1,620 Tapioca .... 11.4 .4 .1 88.0 1,650 Starch 90.0 1,675 Bread, pastry, ek: White bread . . . .. 35.3 9.2 1.3 53.1 1.1 1,200 Brown bread . .. 43.6 5.4 1.8 47.1 2.1 1,040 Graham bread . .. 35.7 8.9 1.8 52.1 1.5 1,195 Whole-wheat bread .. 38.4 9.7 .9 49.7 1.3 1,130 Rye bread .... 35.7 9.0 .6 53.2 1.5 1,170 Cake 19.9 6.3 9.0 63.3 1.5 1630 Cream crackers 6.8 9.7 12.1 69.7 1.7 1,925 Oyster crackers 4.8 11.3 10.5 70.5 2.9 1,910 Soda crackers . 5.9 9.8 9.1 73.1 2.1 1,875 Sugars, etc.: Molasses .... 70.0 1,225 Candy c 96.0 1,680 Honey 81.0 1,420 Sugar, granulated 100.0 1,750 Maple sirup 71.4 1,250 Vegetables : d Beans, dried 12.6 22.5 1.8 59.6 3.5 1,520 Beans, Lima, shelled . 68.5 7.1 .7 22.0 1.7 540 Beans, string . ?.0 83.0 2 1 .3 6.9 .7 170 Beets 2( 3.0 70 1.3 .1 7.7 .9 160 Cabbage .... 1. 5.0 77.7 1.4 .2 4.8 9 115 Celery 2( ).0 75.6 .9 .1 2.6 .8 65 c Plain confectionery not containing nuts, fruit, or chocolate. d Such vegetables as potatoes, squash, beets, etc. have a certain amount of inedible material, skin, seeds, etc. Tlie amount varies with the method of preparing the vegetables and can not be accurately estimated. The figures given for refuse of vegetables, fruits, etc. are assumed to represent approximately the amount of refuse in these foods as ordinarily prepared. 31 EAT T O L I V E Food Materials (as purchased) Refuse Per ct. Water Per ct. Protein Fat Per ct. Per ct. Carbohy- drates Per ct. Ash Per ct. Fuel V^alue per Pound Calories Corn, green (sweet) edible portion 75.4 3.1 1.1 19.7 .7 440 Cucumbers . LS.O 81.1 .7 .2 2.6 .4 65 Lettuce .... 15.0 80.5 1.0 .2 2.5 .8 65 Mushrooms 88.1 3.5 .4 6.8 1.2 185 Onions .... 10.0 78.9 1.4 .3 8.9 .5 190 Parsnips 20.0 66.4 1.3 .4 10.8 1.1 230 Peas, dried . 9.5 24.6 1.0 62.0 2.9 1,565 Peas, shelled 74.6 7.0 .5 16.9 1.0 440 Cowpeas, dried . 13.0 21.4 1.4 60.8 3.4 1,505 Potatoes 20.0 62.6 1.8 .1 14.7 .8 295 Rhubarb 40.0 56.6 .4 .4 2.2 .4 60 Sweet potatoes 20.0 55.2 1.4 .6 21.9 .9 440 Spinach 92.3 2.1 .3 3.2 2.1 95 Squash .... 50.0 44.2 .7 .2 4.5 .4 100 Tomatoes . 94.3 9 .4 3.9 .5 100 Turnips 30.0 62.7 9 .1 5.7 .6 120 Vegetables Canned Vegetables canned: Baked beans 68.9 6.9 2.5 19.6 2.1 555 Peas, green 85.3 3.6 2 9.8 1.1 235 Corn, green 76.1 2.8 1.2 19.0 9 430 Succotash . 75.9 3.6 1.0 18.6 .9 425 Tomatoes . 94.0 1.2 .2 4.0 .6 95 Frtiils, berries etc, fresh: e Apples 25.0 63.3 0.3 0.3 10.8 0.3 190 Bananas 35.0 48.9 .8 .4 14.3 .6 260 Grapes .... 25.0 58.0 1.0 1.2 14.4 .4 295 Lemons .... 30.0 62.5 .7 .5 5.9 .4 125 Maskmelons 50.0 44.8 .3 4.6 .3 80 Oranges 27.0 63.4 .6 .1 8.5 .4 150 Pears .... 10.0 76.0 .5 .4 12.7 .4 230 Persimmons, edible poition. 66.1 .8 .7 31.5 9 550 Raspberries 85.8 1.0 12.6 .6 220 e Fruits contain a certain proportion of inedible materials, as skin, seeds, etc. which are properly classed as refuse. In some fruits as oranges and prunes, the amount rejected in eat- ing is practically the same as refuse. In others, as apples and pears, more or less of the edible material is ordinarily rejected with the skin and seeds and other inedible portions. The edible material which is thus thrown away, and should properly be classed with the waste, is here classed with the refuse. The figures for refuse here given represent, as nearly as can be ascer- tained, the quantities ordinarily rejected. 32 EAT T O L I V E Food Materials (as purchased) Refuse Per ct. Water Per ct. Protein Per ct. Carbohy- Fat d rates Per ct. Per ct. Fuel Value per Ash Pound Per ct. Calories Strawberries 5.0 85.9 .9 .6 7.0 .6 150 Waterrrielons . 59.4 37.5 .2 .1 2.7 .1 50 Fruits, dried: Apples 28.1 1.6 2.2 66.1 2.0 1,185 Apricots. 29.4 4.7 1.0 62.5 2.4 1,125 Dates . . . 10.0 13.8 1.9 2.5 70.6 1.2 1,275 Figs 18.8 4.3 .3 74.2 2.4 1,280 Raisins .... 10.0 13.1 2.3 3.0 68.5 3.1 1,265 Nuts: Almonds 45.0 2.7 11.5 30.2 9.5 1.1 1,515 Brazil nuts . 49.6 2.6 8.6 33.7 3.5 2.0 1,485 Butternuts 86.4 .6 3.8 8.3 .5 .4 385 Chestnuts, fresh 16.0 37.8 5.2 4.5 35.4 1.1 915 Chestnuts, dried 24.0 4.5 8.1 5.3 56.4 1.7 1,385 Cccoanuts /. . 48.8 7.2 2 9 25.9 14.3 .9 1,295 Cocoanut, prepared 3.5 6.3 57.4 31.5 1.3 2,865 Filberts .... 52.1 1.8 7.5 31 3 6.2 1.1 1,430 Hickory nuts 62.2 1.4 5.8 25.5 4.3 .8 1,145 Pecans, polished 53.2 1.4 5.2 33.3 6.2 .7 1,465 Peanuts 24.5 6.9 19.5 29.1 18.5 1.5 1,775 Pinon .... 40.6 2.0 8.7 36.8 10.2 1.7 1,730 Walnuts, black 74 1 .6 7.2 14.6 3.0 .5 730 Walnuts, English . 58.1 1.0 6.9 26.6 6.8 .6 1,250 Chocolate . 5.9 12.9 48.7 30.3 2.2 2,625 Cocoa, powdered 4.6 21.6 28.9 37.7 7.2 2,160 Cereal coffee, infusioi 1 (1 part boiled in 2( ) parts water) g . 98.2 .2 1.4 .2 30 It is neither necessary nor desirable that one should become a slave to caloric calculations, but it is of inestimable value that one should be equipped with an accurate knowl- edge of food values and body requirements and should apply- that knowledge for the benefit of those whom one feeds. f Milk and shell. g The average of five analyses of cereal coffee grain is: Water 6.2, protein 13.3, fat 3.4, carbohydrates 72.6, and ash 4.5 per cent. Only a portion of the nutrients however, enter into the infusion. The average in the table represents the available nutrients in the beverage. Infusions of genuine coffee and of tea like the above contain practically no nutrients. 33 EAT TO LIVE It is undoubtedly true that when all is said that can be said on the subject of body requirements, the personal equation does enter into one's needs to a certain extent. Some people undeniably have a natural tendency towards overweight, others towards underweight. It is, however, a great mistake to presuppose that one belongs to either class. Even if this be true, a scientific diet will reduce to the minimum one's natural tendency in the wrong direction. HOW TO EAT Have meals regularly, and do not eat between meals. The stomach is not in a proper condition for food unless sufficient time has passed since last eating to leave it empty. Meals should be eaten under as congenial conditions as possible. The attractive meal with a happy atmosphere actually contributes more to the upkeep of the body than the same food eaten under unpleasant conditions. Worry, anger, grief, exhaustion, or any unusual excite- ment will sometimes stop entirely the processes of digestion. If one must eat at such times begin with a warm liquid and eat very slowly. It is economy of time, food, and health, to plan the three meals for the day at the same time. If the meals are planned separately there is usually a tendency to make each one too heavy. When the three meals are planned together one is not so apt to have a too substantial luncheon or supper with a hearty dinner already decided upon. Never get into the rut of having a certain food on a certain day, week after week, so that the family always knows what to expect. Even though it may be a favorite dish, it will be much more appreciated if it is unexpected. Vary the diet according to the time of year by taking advantage of foods in season. Only depend upon canned 34 EAT TO LIVE or dried articles wlien fresh food cannot be procured. * Keep up-to-date and alive on all food questions. No housekeeper should rely only upon what she already knows. It is as true of housekeeping as of all other professions, that something new is continually being discovered. If possible subscribe to a good magazine on household affairs. It is usually true that as one grows older one's daily exercise diminishes considerably. Age is much more a state of mind than a matter of years, but if one allows one's use of energy to decrease, the fuel value of the daily diet must be decreased also or added weight is sure to follow. One of the slogans of adult life should be "watch the scales." It is a comparatively simple matter, by properly regulated diet, to keep the weight where it belongs, but it becomes a problem to return to normal weight when one has too long indulged in overeating. NEVER FORGET That water just before meals starts the flow of gastric juices and for that reason undoubtedly aids digestion. Clear soups of meat stock have the same effect. That foods properly cooked digest much more readily than foods under, or overdone. At this point too, the highest percentage of food values is extracted. Chew foods thoroughly for the same reason. That every meal should include something difficult to chew, preferably some form of hard bread, like rolls with a hard crust, or bread dried in the oven. Foods so carefully prepared that there is no occasion for mastication, invite indigestion and poor teeth. That highly concentrated foods like candy, nuts, and * Recommended on this subject, Candied Foods, Fruits, and Vegetables. Florence R. Corbett,, Teachers' College Bulletin, No. 18. 35 EAT TO LIVE cheese, are irritating to sensitive stomachs and should be taken only after meals or with other food, and their food value calculated. Don't eat a meal sufficient in calories and then eat as much more in candy. Overweight is the inevitable price one pays for such indulgence. That cereals should be eaten with a liberal supply of milk to neutralize the excess of acids in cereal products. That a large amount of meat is always to be avoided. A quarter of a pound per day is sufficient. That fresh food (uncooked fruits and green vegetables) should be included in the daily ration. Spend as much money for fruits and vegetables as for meat, eggs, and fish. *NOON MEAL FOR THE WORKER The food value of the noon meal is given far too little consideration by the average business person. The quality of the afternoon work is often decidedly lowered by an unintelligent luncheon, without the worker having the least suspicion of the cause. Under nourishment, especially for the young man or woman in business, means lack of energy to put into his work. Overeating, and the persistent use of indigestible foods produce a torpid condition decidedly detrimental to hard brain-work. The noon meal should consist of from 700 to 1,000 calories of properly balanced, easily digested food. During the years of the adult's hardest work, usually from twenty-five to fifty, it must be remembered that the highest efficiency is obtained only when one is in perfect physical condition. If everyone could be made to realize that what and how he eats plays an important part in the success or failure of his life, it would become a matter of careful consideration. * Recommended on this subject, A nalysis and Cost of Ready to Serve Foods ; Gephart and Lusk, American Medical Association, Chicago. Price 10 cents. 36 EAT TO LIVE DIET FOR THE EXPECTANT MOTHER The diet of the expectant mother need not differ greatly from the ordinary properly balanced diet. Until the end of the fourth month the food requirement of the growing child is very slight. From that time on, though the growth is very rapid, the food requirement increases only slightly from day to day. It is a law of nature that the child shall have normal development. Therefore, if the necessary elements are lacking in the mother's diet, she is likely to suffer much more than the child, since tlie child's requirements will be drawn from the mother's body. It is a favorite "old wives' tale" that the teeth of the mother deteriorate with each child. This Is only true when there Is a lack of calcium and phosphorus, necessary in bone formation, in the mother's diet. These are supplied by a liberal use of milk, cheese, spinach, cauliflower, cabbage, beans, celery, lettuce, codfish, buttermilk, and by cereals and other vegetables and fruits to a lesser degree. A gradually Increasing use of milk, eggs, fresh fruits, and, vegetables is a good rule to follow. It Is sometimes found beneficial to divide the daily ration Into five or six meals rather than the customary three. This plan often relieves the uncomfortable "heart pressure" from which many women suffer In the later months. DIET FOR THE NURSING MOTHER The nursing mother must nevei lose sight of the fact that she must take Into her own body sufficient food values to nourish her child as well as herself. An ounce of mother's milk contains about twenty calories and It Is estimated that about two calories of extra food are required to produce one of milk, therefore the mothei must consume in addition to her own normal daily ration 37 ^E AT TO LIVE forty calories for every ounce of milk she gives to her baby. If food agrees with the mother and is easily digested it will agree with the baby. Any other idea is unscientific, though the world is full of "handed-down" notions on that subject. The mother's great care must be to keep herself in a contented state of mind, free from excitement and over fatigue. This will often require the exercise of all one's will power, but the satisfactory condition of the baby will more than repay the effort. HOW TO FEED THE BABY If it is impossible to provide the baby with its natural food, mother's milk, the best substitute is the Top Milk Method. It must be borne in mind that any advice on the artificial feeding of babies must be based upon what happens to the average baby. Whenever it is possible it is a wise pre- caution to put the direction of the feeding of the baby into the hands of a specialist. When that is not possible, it is a very great help and comfort for the mother to know what is being done successfully with thousands of babies. It is for this reason that the following formulas are given. TOP MILK FORMULAS From third to seventh day: Top milk (upper 8 ounces of quart) .... 3^ ounces Lime water 1 ounce Milic sugai 1 ounce Boiled water 15^ ounces Eight day feedings at two hour intervals. Two night feedings at about 12 p. m. and 4 a. m. One to two ounces at each feeding. From seventh to fourteenth day : Top milk (10 per cent milk which is uppei third of quart) 5 ounces 38 EAT TO LIVE Lime water 1 ounce Milk sugar 1 ounce Boiled water 14 ounces Feedings same as above. From fourteenth day to end of first month: Top milk (10 per cent milk) S}4 ounces Lime water 1 ounce Milk sugar 1 ounce Boiled water 13>^ ounces Feedings same as above, except two to three ounces at each feeding. For second month: Top milk (10 per cent milk) 6 ounces Lime water 1 ounce Milk sugar 1 ounce Boiled water 13 ounces Seven day feedings at two and one-half hours intervals. One night feeding at about 3 a. m. Three to five ounces at each feeding. For first half of third month : Top milk (7 per cent milk which is upper half of quart) 7 ounces Lime water 1 ounce Milk sugar 1 ounce Boiled water 12 ounces Six day feedings at three hour intervals. One night feeding at about 3 a. m. Four to six ounces at each feeding. For last half of third month: Top milk (7 per cent milk) 8 ounces Lime water 1 ounce Milk sugar 1 ounce Boiled water 11 ounces Feedings same as above. For fourth month: Top milk (7 per cent milk) 9 ounces Lime water 1 ounce Milk sugar 1 ounce Boiled water 10 ounces Feedings same as above. 39 EAT TO LIVE For fifth and sixth month : Top milk (7 per cent milk) 10 ounces Lime water 1 ounce Milk sugar 1 ounce Boiled water 5 ounces Barley gruel 4 ounces Six day feedings at three hour intervals. Night feeding omitted. Five to eight ounces at each feeding. For seventh, eighth and ninth month: Top milk (7 per cent milk) 11 ounces Lime water 1 ounce Milk sugar ^ ounce Boiled water 3 ounces Barley gruel 5 ounces Feedings same as above. Judgment must be used as to quantity at each feeding. Very vigorous babies will require more than eight ounces . For tenth and eleventh month: At this time begin to prepare for a plain milk diet. This is done very gradually. Begin by using one feeding a day of whole milk 53^ ounces, barley gruel 2li ounces. At the end of a week use two bottles a day of the same formula and add one bottle each week until the six feedings are the same. If the condition of the child continues to be per- fectly satisfactory, increase the whole milk and decrease the barley gruel at the rate of }4 ounce a week until the feed- ings are entirely whole milk. This will bring the child to about the end of the first year. In the sixth month begin giving the child orange juice every morning between two feedings. Start wth one tea- spoonful and gradually increase to two tablespoonfuls. With the exception of a very hard crust of bread or whole wheat cracker which the child may nibble during or directly after a feeding, no other food should be given for the first year. 40 EAT TO LIVE It should be constantly borne in mind that the size of the child rather than the age should be considered In determin- ing the strength and quantity of the feedings. It is obvious that a child who at six months is as large as the average child of nine months, should not be kept on a six months' formula. *NORMAL HEIGHT AND WEIGHT FOR FIRST YEAR Age Height Weight Birth 19 inches 7 lbs. 8 oz. 1 week 7 " 7J^ " 2 " 7 " 10>^ " 3 " 8 " 2 " 1 month 2Q}4 inches 8% " 2 " 21 lOM " 3 " 22 12X " 4 " 23 13H " 5 " 23>^ ' 15 6 " 24 16X " 7 " 24K ' 17>< " 8 " 25 18>< " 9 " isyi ' 18% " 10 " 26 19M " 11 " 26K ' 2oy, " 1 year 27 2\}4 " The greatest care should be taken not to go ahead too rapidly with the baby's feeding, remembering always that far more harm is done by overfeeding than by underfeeding. At the least sign of digestive disturbance put the child upon a weaker formula until he is entirely recovered, then in- crease the strength very gradually. Too much care cannot be given to the preparation of the baby's food. Unless the mother is absolutely sure that the milk is clean and fresh, it should be pasteurized. Turn a small tin pie plate upside down in a deep pail. Set a quart bottle of milk on the pie plate and fill the pail with sufficient *TAe Care of The Baiy. J. P. Crozer Griffith, M. D. 41 EAT TO LIVE cold water to reach the top of the milk. Place the pail on the stove to remain until the water boils, then remove from stove, cover pail, and let stand twenty minutes. Take milk from pail and cool rapidly by allowing cold water to run over the bottle. Then put where milk will keep cold until needed. Milk should stand in the bottle for at least five hours to give the cream sufficient time to rise, before being used to prepare the feedings. Remove the top milk ounce by ounce by using a Chapin dipper. Prepare the feedings for the entire twenty-four hours at one time, and have as many bottles as there are feedings in the twenty-four hours. Put into each bottle the exact amount for a feeding, make a tight stopper of absorbent cotton, and stand in the ice chest (in ice compartment) until needed. Bring to proper temperature for feeding by standing bottle in hot water. If any milk is left in the bottle after feeding, throw it away. Bottles should be washed with bottle brush and white soap and thoroughly scalded, once a day. After a feeding, rinse the bottle and fill with clean water. Nipples should be kept in a solution of borax and water, and should be boiled at least twice a week. Babies often suffer from thirst without the anxious mothers having the least suspicion of the cause of their discomfort. Have a regular time, between two feedings, for giving the baby a drink of cool boiled water. THE ONE YEAR OLD By the end of the first year the child's needs begin to demand an enlarged menu, but the greatest care must be used in the selection of foods. The increase in the death rate of breast fed babies at this period is a sad proof of the need of caution and accurate knowledge as to the child's 42 EAT TO LIVE digestive possibilities. No fear need be entertained by the mother who has taken the trouble to find out what her child may safely eat at this time, and who holds absolutely to that diet.* The following foods are all that a child needs or should be allowed to have in the second year. Orange or prune juice, bread (not fresh) lightly buttered, any well-cooked cereal used with a liberal supply of milk, soft boiled or poached eggs (not more than one a day) well- cooked hominy or rice or baked potato moistened with dish gravy (no fat), simple rice, tapioca, sago, or cornstarch puddings (no raisins) made with milk; plain custard, and graham or oatmeal cookies. About a quart of milk a day, still pasteurized if one is not sure of its safety. The milk used on the cereal and in the desserts may be reckoned as coming from this quart. It is of course understood that no child of one year is immediately plunged into this diet. Begin with a well- cooked cereal and progress slowly and with the greatest caution. As with the bottle-fed baby, at the least sign of digestive disturbance the child should be put upon a greatly reduced diet until entirely recovered. THE TWO YEAR OLD In the third year, finely cut chicken, mutton, or beef in very small quantities, and not more than once a day may be added to the menu, though meat is not necessary, and the child is quite as well off" without it. Thin cream may be added to the milk for cereals, and young beets and carrots, peas, string beans, asparagus tips and spinach, thoroughly cooked and finely chopped may be permitted, also stewed apples and peaches, but never preserves, jams or jellies. * Recommended on this subject, Food for Young Children. Farmers' Bulletin, Nutnber yij U. S. Dept. of Agriculture. 43 EAT TO LIVE Except for the introduction of these new foods the diet is the same as for the second year. Try new foods with great caution; go ahead slowly, and never make a change in diet in hot weather, when it can be avoided. No child under three uses his teeth well, no matter how many he may have. For that reason food should be soft or cut in small pieces. When it is possible, young children should be fed away from the family table. In this way they only see the foods they may properly eat, and they escape the pernicious habit of being given "tastes," a habit which spoils a child's appetite for proper foods, if it does no greater harm. THE THREE YEAR OLD At the age of three, the child's powers of digestion become more like those of the adult, and his food may now be selected from that provided for the family, though with the greatest care. Dinner should still be in the middle of the day, and supper a light meal. A few "don'ts" should be kept constantly in mind. Never give a child hot breads, fried or highly seasoned foods, pastry, pork, uncooked bananas, or tea, or coffee, no matter how weak. Milk should continue to be an important item in the menu of children of all ages. If candy is given at all it should be limited to one piece a day directly after a meal. Some form of hard bread should be served at every meal to encourage mastication. It is a curious fact that the proper use of the teeth is not a divine gift, but must be patiently taught. Children do not take readily to new foods, and much better results are obtained by tactfully encouraging their use than by forcing them upon a child. The wise mother 44 EAT TO LIVE will not give in to whims, but she will avoid, if possible, strengthening a prejudice that is likely to gradually dis- appear. Encourage a child to think well of plain foods and begin to explain to him very early in life why he eats, and why certain foods are better for him than others. It is astonish- ing how even very young children respond to an appeal to their reason. Surround meal time with a quiet, happy atmosphere and never allow a child to eat when he is excited or overtired. SCHOOL CHILDREN When children reach the school age, the added strain of study, excitement, and the shortening of the time for exer- cise, demands more than ever a careful diet. Meals should be simple and regular, and eating between meals should never be permitted. This does not mean that the child should be allowed only three meals a day. It is more and more being recognized that a light luncheon in the middle of the morning session is a great aid in keeping up the physical tone of the child, and school lunches are becom- ing an established fact.* Children should be weighed frequently and a table of correct heights and weights consulted. TABLE SHOWING GROWTH IN HEIGHT AND WEIGHT Age Height Weight 2 years 31 in. 27 lbs. 3 ' 35 " 32 " 4 ' 37^ " 36 " 5 ' 40 " 40 " 6 ' 43 " 44 " 7 ' 45 " 48 " 8 ' 47 " 53 " 9 ' 49 " 58 " Age Height Weight 10 years 51 in. 64 lbs. 11 ' 53 " 70 " 12 ' 55 " 79 " 13 ' 57 " 88 " 14 ' 59 " 100 " 15 ' 61 " 109 " 16 ' 63 " 117 " * Recommended on this subject, School Lufuhes, Farmers' Bulletin No. 712 U. S. Dept. of Agriculture. 45 EAT TO LIVE The food requirements of the body are governed by scientific laws and it is a great mistake to relax the care of the diet as the child grows older. During the entire growing period, sometimes continuing till the twenty-fifth year, the fuel value per day must be carefully kept up to avoid mal- nutrition. ADOLESCENCE At the age of adolescence boys often demand enormous quantities of food and girls show a decided tendency towards an abnormal consumption of sweets and an aversion for simple wholesome foods. The failure of many a healthy child to develop into a strong man or woman could be directly traced to lack of proper food at this critical period. The wise direction of a girl's diet at this time will often save her from the "nerves" of later life. The tendency to go to school without breakfast should be tactfully discouraged. The juice of an orange, a piece of toast made of whole wheat bread, with a liberal spreading of butter, and an egg nog, make a fairly substantial break- fast, and one easy to "get down." If a girl craves sweets try to have figs, dates, and raisins take the place of candy. At this age children should be encouraged to eat generously of highly concentrated foods such as cooked cereals, whole wheat, oatmeal, or corn bread, soups of dried beans or peas, puddings of rice or tapioca made with a liberal amount of milk, cheese dishes, peanut butter — all high in food values in comparison with their bulk. Serious consequences often follow the distension caused by eating enormous quantities of food in an attempt to satisfy the almost constant hunger of this period. Children at this age, broadly speaking, from the twelfth to the seven- teenth year, are not apt to overeat if they are allowed only simple nourishing food. 46 EAT TO LIVE In exceptional cases the system is not able to assimilate enough nourishment to keep up with an unusually rapid growth. The only remedy is to relieve the strain by more rest and less exercise, or a depleted constitution is sure to follow in adult life. It is unfortunate that the result of careless feeding does not always show at once. Many of the ills of later life are the result of the misguided direction of an over-indulgent or over-solicitous parent who needed only to know these simple, scientific facts to endow her child with a priceless treasure — perfect health. A LAST WORD The writer has tried to put into these pages everything that it is essential for a woman to know to enable her to feed her family intelligently. If, however, a desire shall have been created to go deeper into this most important science, the book will have achieved a double purpose. 47 McGRATH-SHERRILL PRESS, BOSTON, MASS.