University of 
 
 Illinois Library 
 
 at Urbana-Champaign 
 
 ACES 
 
,640 
 L IL61b 
 
 v. 11:32 
 
 <X lQ. (Z^w^n 
 
 f 
 
 UNIVERSITY OF ILLINOIS BULLETIN 
 
 Vol. XI. 
 
 Issued Weekly 
 April 6, 1914 
 
 No. 32 
 
 [Entered aa second-class matter December 1 1. 1912, at the post office at Urbana, Illinois, 
 under the Act of August 24, 1912.] 
 
 Department of Household Science 
 
 Some Points to be Considered in 
 the Planning of a Rational Diet 
 
 By 
 
 Susannah Usher, S. B. 
 
 First Edition, 1912 
 
 i) Edition, 1914 
 Third Edition, 1916 
 
 PUBLISHED BY THE UNIVERSITY OF ILLINOIS 
 
 URBANA 
 
UNIVERSITY OF ILLINOIS 
 
 U LIBRARY 
 
 AT URBANA-CHAMPAI6N 
 
 ACES 
 

 SOME POINTS TO BE CONSIDERED IN THE 
 PLANNING OF A RATIONAL DIET 
 
 The rise in the cost of living has made the cost of food of 
 vital concern to most. of us, and the numerous dietetic cults have 
 set us thinking along the line of diet in relation to health. 
 
 We want to be efficient human beings with strength and 
 endurance for the work before us; but we do not know what 
 kind or how much food is necessary, and our would-be advisers 
 hold such different views that it is difficult to make a choice. 
 
 Horace Fletcher tells us that our problem will be solved if 
 we chew our food thoroughly ; and if we persist in this prolonged 
 mastication, our appetites will, eventually, be a sure guide to the 
 kind and amount of sustenance necessary. He found, under this 
 regime, that his diet was much reduced in amount and tended 
 towards vegetarianism, which resulted in a great gain in physical 
 well-being. 
 
 Professor Chittenden, of Yale, after scientific experiments 
 on a large scale, thinks that we ordinarily eat too much, and 
 especially too much protein (the substance represented by lean 
 of meat, white of eggs, casein of milk and gluten of wheat). He 
 believes that we overload the system with protein, and, in conse- 
 quence, overwork the liver and kidneys in order to eliminate the 
 surplus. 
 
 Professor Atwater, of the United States Department of 
 Agriculture Experiment Stations, has studied the dietaries of 
 people in many parts of the country, and, as a result, advocates 
 a larger amount of protein, and, also, a larger amount of food 
 than Professor Chittenden. He thinks that the efficiency of the 
 American people is due. in part, to this more liberal diet. These 
 three authorities agree in not eliminating meat entirely from the 
 diet, but they disagree in the amount that is healthful to eat. 
 
 Then come the non-meat eaters or vegetarians who, from 
 ethical or physiological reasons or both, do not believe in the use 
 of meat. They contend that they have strength and endurance 
 and freedom from disease. Some vegetarians allow the use of 
 milk and eggs in the diet, but others use no animal products. 
 The more radical reformers subsisl "ii uncooked vegetables and 
 
fruits, while the fruitarians confine themselves to fruit and nuts. 
 Whom shall we follow? 
 
 Until authorities can agree it may be wise to take a middle 
 course rather than to try extremes. By careful observation, each 
 one can decide, to some extent, for himself, how much and what 
 kind of food keeps him in good condition for his particular kind 
 of work. 
 
 We may be somewhat bewildered by the contentions of the 
 meat eaters, the non-meat eaters, the chewers, and the raw food 
 advocates ; but fortunately we have some landmarks in the wil- 
 derness. We know that we need food for energy in proportion 
 to the amount of muscular work that we perform. This has 
 been worked out by accurate scientific experiment. 
 
 As a basis for calculation we take the amount of energy 
 necessary to maintain a man who is lying in bed. Under these 
 circumstances energy is needed for the internal work of the body, 
 such as digestion, assimilation, circulation of the blood, and 
 respiration. 
 
 Using a calorie 1 as the unit for measuring energy, we may 
 say that a man lying quietly in bed needs about 2000 to 2100 
 calories of energy ; staying in doors 2200 to 2300 ; light work 
 2500 to 2700; moderate work 2800 to 3200; severe work 4000 
 to 6000. These are average figures and, of course, would vary 
 with different individuals. The larger the man, the more calories 
 he needs, so it is more accurate to give the calories per kilogram 
 (1 kilogram = 2.2 pounds) or per pound of body weight. A man 
 of average weight is supposed to weigh 70 kilograms or 154 
 pounds. Taking these facts into account the following table may 
 be considered approximately correct. 
 
 
 Total 
 
 Calories per 
 
 Calories per 
 
 
 Calories 
 
 Kilogram 
 
 Pound Body 
 
 
 
 Body Weight 
 28 to 30 
 
 Weight 
 
 Rest in bed 
 
 2000 to 2100 
 
 13 
 
 Rest indoors 
 
 2200 to 2300 
 
 31 to 32 
 
 14 to 15 
 
 Light exercise 
 
 2500 to 2700 
 
 35 to 38 
 
 16 to 17 
 
 Moderate work 
 
 2800 to 3200 
 
 40 to 45 
 
 l8 tO 20 
 
 Severe work 
 
 4000 to 6000 
 
 57 to 85 
 
 25 to 38 
 
 In some cases the calories may rise above 6000. 
 
 1 A calorie is the amount of heat necessary to raise the temperature of one kilogram 
 of water 1° Centigrade or approximately the amount of heat necessary to raise the tem- 
 peiature of one pint of water 4° Fahrenheit. 
 

 Iii order to illustrate what the above table means in kind 
 and amount of food eaten the following menus have been calcu- 
 lated for a man weighing 154 pounds or 70 kilograms. 
 
 TABLE I.— FOOD FOR ONE DAY FOR MAN OF 154 POUNDS 
 
 AT REST IN BED 
 
 Kind of Food 
 
 Weight in Ounces 1 
 
 Calories 
 
 Weight in Grams 1 
 
 Total 
 
 Protein 
 
 Total 
 
 Protein 
 
 Breakfast 
 
 Orange 
 
 Oatmeal 
 
 8.00 
 0.50 
 
 2.15 
 2.00 
 1.30 
 0.25 
 0.40 
 0.28 
 1.07 
 
 0.048 
 0.083 
 0.054 
 0.238 
 0.120 
 0.002 
 
 0.027 
 
 85 
 
 57 
 132 
 
 80 
 100 
 
 56 
 
 33 
 
 61 
 
 226.8 
 14.1 
 61.4 
 56.7 
 36.8 
 
 7-1 
 II-3 
 
 7-9 
 30.3 
 
 
 Cream 
 
 Egg 
 
 Bread 
 
 Butter 
 
 Coffee (1 cup) 
 Sugar 
 
 
 Cream 
 
 
 Total 
 
 15-95 
 
 0.572 
 
 604 
 
 452.4 
 
 16.216 
 
 
 
 Dinner 
 
 Lamb Chop 
 
 Potato 
 
 Asparagus 
 
 2.50 
 4.00 
 1.80 
 ■ 1 -30 
 0.75 
 4-30 
 0.40 
 0.28 
 1.07 
 
 0.400 
 0.072 
 0.032 
 0.120 
 0.006 
 0.142 
 
 0.027 
 
 205 
 
 78 
 
 11 
 
 100 
 
 168 
 
 87 
 
 33 
 61 
 
 70.9 
 
 1 13-4 
 
 51.0 
 
 36.8 
 
 24-3 
 121.9 
 
 H.3 
 
 7-9 
 30.3 
 
 
 Bread 
 
 Butter 
 
 Tunket 
 
 Coffee (1 cup) 
 
 Sugar 
 
 Cream ....^ 
 
 
 Total 
 
 16.40 
 
 0.829 
 
 743 
 
 467.8 
 
 23.502 
 
 Supper 
 
 Ovsters 
 
 Toast 
 
 Butter 
 
 4.00 
 1.30 
 0.50 
 0.21 
 0.28 
 4-30 
 1. 00 
 0.28 
 1.07 
 
 0.240 
 0.120 
 0.004 
 0.045 
 
 0.142 
 0.028 
 
 0.027 
 
 57 
 100 
 1 12 
 40 
 33 
 87 
 55 
 33 
 61 
 
 1 134 
 
 36.8 
 
 14.2 
 
 5-9 
 
 7-9 
 
 121.9 
 
 28.3 
 
 7-9 
 
 30.3 
 
 
 Cocoa (1 cup) 
 
 Sugar 
 
 Milk 
 
 
 Boiled Rice 
 
 Sugar 
 
 Cream 
 
 
 Total 
 
 Total for day 
 
 12.54 
 4489 
 
 0.616 
 2.017 
 
 588 
 1935 
 
 366.6 
 1286.8 
 
 17464 
 57.182 
 
 '28.3502 grams=l ounce. 
 
TABLE II.— FOOD FOR ONE DAY FOR MAN OF 154 POUNDS 
 
 AT REST INDOORS 
 
 Kind of Food 
 
 Breakfast 
 
 Orange 
 
 Oatmeal 
 
 Cream 
 
 Sugar 
 
 Bacon 
 
 Bread 
 
 Butter 
 
 Coffee (1 cup).. 
 
 Sugar 
 
 Cream 
 
 Total 
 
 Dinner 
 
 Beef soup 
 
 Lamb chop 
 
 Potato 
 
 Asparagus 
 
 Bread 
 
 Butter 
 
 Salad (oil) 
 
 Junket 
 
 Coffee (1 cup). 
 
 Sugar 
 
 Cream 
 
 Total 
 
 SitPpcr 
 
 Oysters 
 
 Toast 
 
 Butter 
 
 Cocoa d cup).. 
 
 Sugar 
 
 Milk 
 
 Boiled Rice 
 
 Sugar 
 
 Cream 
 
 Jelly 
 
 Total 
 
 Total for da 
 
 Weight in Ounces 
 
 Total Protein 
 
 8.00 
 0.50 
 2.15 
 0.28 
 2.00 
 1. 00 
 1.30 
 0.25 
 0.40 
 0.28 
 
 1.07 
 
 17-23 
 
 1.30 
 2.50 
 400 
 1.80 
 1.3" 
 O.50 
 0.50 
 4-.P 
 
 O.28 
 1.0/ 
 
 400 
 r.30 
 
 O.iO 
 
 0.21 
 
 0.28 
 
 4-30 
 1. 00 
 0.28 
 1. 07 
 1. 00 
 
 13-94 
 48.72 
 
 0.048 
 0.083 
 0.054 
 
 0.238 
 0.091 
 0.120 
 
 O.0O2 
 
 0.02" 
 
 O.663 
 
 •057 
 O.4OO 
 O.O72 
 O.O32 
 0.I20 
 O.OO4 
 
 O.I42 
 
 0.02: 
 
 O.854 
 
 O.24O 
 0.120 
 O.OO4 
 0.045 
 
 0.T42 
 0.028 
 
 O.027 
 
 O.606 
 2.1 13 
 
 Calories 
 
 85 
 
 57 
 
 122 
 
 33 
 80 
 
 175 
 
 100 
 
 56 
 
 33 
 61 
 
 10 
 205 
 
 78 
 
 IT 
 
 100 
 
 112 
 
 80 
 
 87 
 
 33 
 61 
 
 100 
 112 
 40 
 33 
 87 
 55 
 33 
 61 
 QO 
 
 718 
 2297 
 
 Weight in Grams 
 
 Total \ Protein 
 
 226.8 
 14.1 
 61.4 
 7-9 
 56.7 
 28.3 
 36.8 
 
 7-1 
 
 11.9 
 
 7-9 
 30.3 
 
 489.2 
 
 36.8 
 70.9 
 
 1 134 
 51.0 
 36.8 
 14.2 
 14.2 
 
 121.9 
 
 7-9 
 30.3 
 
 497-4 
 
 I T 5.4 
 36.8 
 14.2 
 
 5-9 
 
 7-Q 
 
 121 9 
 
 28.3 
 
 7-9 
 
 30.3 
 
 28.3 
 
 394 9 
 
 18.796 
 
 24.21 I 
 
 17. 180 
 60.l87 
 
In order to illustrate what the above table means in kind 
 and amount of food eaten the following menus have been calcu- 
 lated for a man weighing 154 pounds or 70 kilograms. 
 
 If we consider the menus given in Table I we find that for 
 a person resting in bed the food is simple; that is, each dish is 
 composed of few rather than many ingredients ; it has had little 
 manipulation, and it does not stay long in the stomach. About 
 2.8 pounds of this kind of food must be consumed to give 2000 
 calories of heat. 
 
 The menus for a person staying indoors but not working 
 (Table II), differ but little from those in Table I ; but the quantity 
 of food is increased to 3.04 pounds and the calories to 2297. This 
 gives added fuel for the ordinary movements of dressing and 
 undressing and moving about the house. Table III gives a day's 
 menu that would be acceptable to a person taking light exercise, 
 such as a man might take who was working in an office. The 
 food is not as delicate in character as in the preceding menus and 
 the amount is increased to 3.64 pounds and the calories to 2617. 
 
 Table IV, calculated for a man doing moderate physical work, 
 shows a decided change in the character of the food; as shown 
 by the addition of brown bread, beans, corned beef, pie, and 
 cheese. This does not mean that people doing light work should 
 never eat these dishes, but it does mean they should not prepon- 
 derate in the diet. The richer foods in Table IV give 3481 calo- 
 ries with little increase in the amount of food eaten. 
 
 Table V gives quantities for more severe work ; the food is 
 increased to 4.56 pounds and the calories to 4136. 
 
 Table VI is taken from Bulletin Xo. 149 of the United States 
 Experiment Station as it shows so well the character and quantity 
 of food eaten by Maine lumbermen at very severe work. On 
 this particular day 5.78 pounds of food were eaten which gives 
 7498 calories. Baked beans, mince pie and sausage are concen- 
 trated foods containing a large amount of fat and in consequence 
 they give a large amount of energy. 
 
 These tables show an increase in the amount of food from 
 2.8 pounds to 5.78 pounds ; an increase in the calories from 1935 
 to 7498; and a change in the character of the food from delicate 
 lamb chops, oysters and asparagus to rich pork and beans, cheese, 
 pie, and sausage. The latter foods do .not leave the stomach 
 quickly, or to use the ordinary expression they "stay by", which 
 is a quality much to be desired where hard physical work is to 
 be performed. 
 
8 
 
 TABLE III.— FOOD FOR ONE DAY FOR MAN OF 154 POUNDS 
 
 AT LIGHT EXERCISE 
 
 Kind of Food 
 
 Weight in Ounces 
 
 Calories 
 
 Weight in Grams 
 
 Total 
 
 Protein 
 
 Total 
 
 Protein 
 
 Breakfast 
 
 Orange 
 
 Oatmeal 
 
 Cream 
 
 Sugar 
 
 8.00 
 1. 00 
 
 2.15 
 0.28 
 2.00 
 1. 00 
 1.30 
 0.25 
 0.40 
 0.28 
 1.07 
 
 0.048 
 0.166 
 0.054 
 
 0.238 
 0.091 
 0.120 
 0.002 
 
 0.027 
 
 85 
 114 
 122 
 
 33 
 
 80 
 
 100 
 
 100 
 
 56 
 
 33 
 61 
 
 226.8 
 28.3 
 61.4 
 
 7-9 
 56.7 
 28.3 
 36.8 
 
 7-1 
 n-3 
 
 7-9 
 30.3 
 
 
 Egg 
 
 Bacon 
 
 
 Bread 
 
 Butter 
 
 Coffee (1 cup) 
 
 Sugar 
 
 Cream 
 
 
 Total 
 
 17-73 
 
 0.746 
 
 784 
 
 502.8 
 
 21.149 
 
 Dinner 
 
 Soup, clear 
 
 Roast beef 
 
 Potatoes 
 
 1.30 
 3.00 
 4.00 
 4.00 
 1.30 
 0.50 
 0.50 
 4.00 
 
 0.28 
 1.07 
 
 0.057 
 0-579 
 0.072 
 0.056 
 0.120 
 0.004 
 
 0.124 
 0.027 
 
 10 
 200 
 
 78 
 
 53 
 100 
 112 
 
 80 
 317 
 
 33 
 61 
 
 36.8 
 
 85.0 
 
 1 13-4 
 
 1 13-4 
 
 36.8 
 
 14.2 
 
 14.2 
 
 II3-4 
 
 7-9 
 
 30.3 
 
 
 Squash 
 
 Bread 
 
 Butter 
 
 Salad 
 
 Pie, apple 
 
 Coffee (1 cup) 
 
 Sugar 
 
 Cream 
 
 
 
 
 Total 
 
 19-95 
 
 1.039 
 
 1044 
 
 5654 
 
 42.5 
 89.O 
 
 3~~ 
 36.8 
 
 14.2 
 
 5-9 
 
 7-9 
 121.9 
 
 113 4 
 
 56.7 
 
 29.456 
 
 Supper 
 
 Meat, cold 
 
 Potatoes, creamed.. 
 
 Cold slaw 
 
 Bread 
 
 Butter 
 
 Cocoa (1 cup) 
 Sugar 
 
 1.50 
 3-14 
 1-33 
 1.30 
 0.50 
 0.21 
 0.28 
 4-30 
 4.00 
 2.00 
 
 0.290 
 0.082 
 
 0.120 
 
 0.004 
 0.045 
 
 0.142 
 0.008 
 0.058 
 
 100 
 
 100 
 
 ■ 12 
 
 100 
 
 112 
 
 40 
 
 33 
 
 87 
 
 100 
 
 105 
 
 
 Milk - 
 
 
 Apple sauce 
 
 
 Ginger bread 
 
 
 Total 
 
 Total for day 
 
 20.56 
 58.24 
 
 0.749 
 2.534 
 
 789 
 2617 
 
 526.0 
 1594-2 
 
 21.234 
 71-839 
 
TABLE IV.— FOOD FOR ONE DAY FOR MAN OF 154 POUNDS 
 
 AT MODERATE WORK 
 
 Kind of Food 
 
 Weight in Ounces 
 
 Calories 
 
 Weight in Grams 
 
 Total 
 
 Protein 
 
 Total 
 
 Protein 
 
 Breakfast 
 
 Banana 
 
 3-5o 
 2.00 
 
 2.15 
 0.28 
 1.40 
 4.00 
 0.50 
 0.40 
 0.28 
 1.07 
 
 0.028 
 0.332 
 0.054 
 
 0.425 
 0.348 
 0.002 
 
 0.027 
 
 66 
 228 
 122 
 
 33 
 100 
 
 325 
 112 
 
 33 
 61 
 
 99.2 
 
 56.7 
 61.4 
 
 7-9 
 40.0 
 
 1 13-4 
 14.2 
 
 H-3 
 
 7-9 
 
 30.3 
 
 
 Oatmeal 
 
 Cream 
 
 Sugar 
 
 Steak, sirloin 
 
 Biscuit 
 
 
 Butter 
 
 Coffee (1 cup) 
 
 Sugar 
 
 Cream 
 
 
 Total 
 
 i5o8 
 
 1.216 
 
 980 
 
 442.3 
 
 24474 
 
 
 
 Dinner 
 
 Bean soup 
 
 Corned beef 
 
 Potatoes 
 
 Turnips 
 
 4.10 
 2.00 
 4.00 
 4-30 
 3.00 
 2.60 
 0./5 
 1-54 
 4.00 
 
 0.28 
 1.07 
 
 0.131 
 0.286 
 0.072 
 0.039 
 0.039 
 0.240 
 0.006 
 
 o.443 
 0.124 
 
 0.027 
 
 76 
 
 159 
 
 78 
 
 50 
 
 35 
 
 200 
 
 168 
 
 200 
 
 317 
 
 33 
 61 
 
 1 16.2 
 
 56.7 
 
 1 13-4 
 
 121. 9 
 
 85.0 
 
 73-6 
 
 21. 3 
 
 43-7 
 1 134 
 
 7-9 
 
 30.3 
 
 
 Beets 
 
 Bread 
 
 Butter 
 
 Cheese .". 
 
 Pie, apple 
 
 Coffee (1 cup) . . . 
 
 Sugar 
 
 Cream 
 
 
 Total 
 
 27.64 
 
 2.00 
 1-33 
 
 1.50 
 4.00 
 o.75 
 
 0.28 
 
 1.07 
 4.00 
 1.60 
 
 1.407 
 
 1377 
 
 6834 
 
 40.088 
 
 Supper 
 
 Cold corned beef.... 
 Cabbage salad (oil) 
 
 Brown bread 
 
 Biscuit 
 
 0143 
 
 0.081 
 0348 
 0.006 
 
 0.027 
 0.008 
 0.107 
 
 125 
 12 
 100 
 325 
 168 
 
 33 
 
 61 
 
 100 
 
 200 
 
 56.7 
 37-7 
 42.5 
 1 1 34 
 21.3 
 
 7-9 
 
 30.3 
 
 "3-4 
 
 46.0 
 
 
 Butter 
 
 Tea ( 1 cup) 
 
 Sugar 
 
 Cream 
 
 
 \pple sauce 
 
 Doughnut 
 
 
 
 
 Total 
 
 Total for day.. 
 
 16.53 
 50-75 
 
 0.722 
 2-345 
 
 1 124 
 348i 
 
 469.2 
 1504.9 
 
 20.469 
 85.031 
 
10 
 
 TABLE V.— FOOD FOR ONE DAY FOR MAN OF 154 POUNDS 
 
 AT SEVERE WORK 
 
 Kind of Food 
 
 Weight in Ounces 
 
 Calories 
 
 Weight in Grams 
 
 Total 
 
 Protein 
 
 Total 
 
 Protein 
 
 Breakfast 
 
 Apple sauce 
 
 Oatmeal 
 
 Cream 
 
 Sugar 
 
 Sausage, pork 
 
 Bread 
 
 Butter 
 
 Potatoes 
 
 Coffee (1 cup) 
 Sugar — 
 
 4.00 
 2.00 
 2.15 
 0.56 
 2.00 
 2.60 
 0.50 
 4.00 
 0.40 
 0.28 
 1.07 
 
 0.008 
 0.332 
 0.054 
 
 0.260 
 0.240 
 0.004 
 0.072 
 
 0.027 
 
 100 
 288 
 122 
 
 66 
 300 
 200 
 112 
 
 78 
 
 33 
 61 
 
 1 1 3-4 
 56.7 
 61.4 
 15-8 
 56.7 
 73-6 
 14.2 
 
 1 13-4 
 
 1 1-3 
 
 7-9 
 
 30.3 
 
 
 'Cream 
 
 
 
 
 Total 
 
 19.56 
 
 3.00 
 4.00 
 4.00 
 4-30 
 5.20 
 1.30 
 0.75 
 i-33 
 4.00 
 0.40 
 0.28 
 1.07 
 
 0.997 
 
 1300 
 
 554-7 
 
 28.265 
 
 Dinner 
 
 Boiled ham 
 
 Potatoes 
 
 Sweet potatoes 
 Turnips 
 
 0.426 
 0.072 
 0.072 
 0.039 
 0.340 
 
 0.I2D 
 
 O.OI3 
 0.232 
 
 0.027 
 
 270 
 
 78 
 
 142 
 
 50 
 
 400 
 
 100 
 
 168 
 
 12 
 
 333 
 
 33 
 61 
 
 85.0 
 1 134 
 1 13-4 
 121.9 
 
 1474 
 36.8 
 21.3 
 37-7 
 
 1 134 
 
 H-3 
 
 7-9 
 
 30.3 
 
 
 Corn bread 
 
 
 Bread 
 
 Butter 
 
 Cold slaw (cream) 
 
 Pie, mince 
 
 Coffee (1 cup) 
 
 Sugar 
 
 Cream 
 
 
 
 
 Total 
 
 29.63 
 
 1 -34i 
 
 1647 
 
 50 
 61 
 400 
 100 
 168 
 100 
 210 
 100 
 
 839.8 
 
 38.017 
 
 Supper 
 
 Dried beef, creamed 
 
 Cream 
 
 Fried potatoes 
 
 Bread 
 
 Butter 
 
 Apple sauce 
 
 Ginger bread 
 
 Milk, skimmed 
 
 1. 00 
 
 1.07 
 2. 40 
 1.30 
 
 o.75 
 4.00 
 4.00 
 9.40 
 
 0.264 
 0.027 
 0.164 
 0.120 
 0.006 
 0.008 
 0.116 
 0.320 
 
 28.3 
 
 30.3 
 68.0 
 36.8 
 21.3 
 
 1 134 
 1 13-4 
 
 255-0 
 
 
 Total 
 
 Total for day.. 
 
 23.92 
 73-H 
 
 1.025 
 
 3-363 
 
 u8q 
 4136 
 
 666.5 
 
 206 T.O 
 
 2Q 059 
 95-341 
 
11 
 
 TABLE VI.— FOOD FOR ONE DAY FOR .MAX OF 154 POUNDS 
 
 AT VERY SEVERE WORK 
 
 Kind of Food 1 
 
 Weight in Ounces 
 
 Calories 
 
 Weight in Grams 
 
 Total 
 
 Protein 
 
 Total 
 
 Protein 
 
 Breakfast 
 Baked beans 
 
 5-432 
 2.646 
 9.806 
 0.240 
 0-473 
 
 0.428 
 0.162 
 0.408 
 0.002 
 
 293 
 
 290 
 
 798 
 
 49 
 
 53 
 
 154 
 
 75 
 278 
 6.8 
 
 13-4 
 
 
 Biscuit 
 
 
 Mince pie 
 
 Butter 
 
 Sugar 
 
 
 Total 
 
 18.679 
 
 0.998 
 
 0.767 
 0.885 
 0.648 
 
 0.194 
 0.009 
 
 1483 
 
 524 
 268 
 1161 
 331 
 182 
 
 S3 
 
 527-2 
 
 28.292 
 
 Dinner 
 Baked beans 
 
 9-735 
 5-185 
 10.582 
 3.3i6 
 0.889 
 0-473 
 
 276 
 
 147 
 300 
 
 94 
 25.2 
 
 13-4 
 
 
 Bologna sausage.... 
 Biscuit 
 
 25.10 
 
 Gingerbread 
 
 Butter 
 
 Sugar 
 
 5-50 
 
 
 
 Total 
 
 30.180 
 
 2.503 
 
 2519 
 
 855.6 
 
 70.960 
 
 
 
 Supper 
 
 Beef smother 
 
 Boiled potatoes 
 
 Biscuit 
 
 Butter 
 
 Sugar 
 
 25.928 
 
 2.892 
 
 13.228 
 
 T.III 
 0.473 
 
 3.602 
 0.048 
 0.810 
 
 O.OII 
 
 1679 
 
 86 
 
 1450 
 
 228 
 
 53 
 
 735 
 82 
 
 375 
 3i.5 
 13-4 
 
 102.01 
 
 Total 
 
 Total fur day.. 
 
 43-633 
 92.5IO 
 
 4.471 
 7.972 
 
 3496 
 7498 
 
 1236.9 
 2619.7 
 
 126.753 
 226.006 
 
 An inspection of the tables shows that the protein increases 
 from 2 ounces to 7.97 ounces per day. In this bulletin it is 
 impossible to go into a discussion of the protein question, because 
 there is such a wide divergence of opinion as to the amount 
 necessary to keep the body in good condition. 
 
 Doctor Langworthy, in Circular No. noof the United States 
 Office of Experiment Stations, gives 100 grams (3.5 ounces) for 
 a man at moderate exercise. The menus in Table V give approxi- 
 mately this amount of protein. 
 
 Professor Chittenden would reduce the amount of protein or- 
 dinarily eaten by one-half to one-third and others would reduce it 
 still further. We may well question the advisability of reducing 
 the protein in our diet in such a wholesale fashion until further 
 
 '!'. S. Experiment Station Bulletin No. 149. 
 
12 
 
 and more prolonged experiments are made to prove its beneficial 
 effects. Nature does not deal with minimum amounts, but in her 
 workings leaves a large margin of safety. The body may be able 
 to exist on a minimum amount of protein, but is the minimum 
 the optimum? 
 
 Age, also, has an important bearing on the amount and kind 
 of food that is necessary. 
 
 Children always seem to be hungry; but this is not surpris- 
 ing when we reflect that a child needs food for activity, for 
 growth, and for repair. From whatever standpoint we look at 
 the subject, the child should have a generous amount of food. 
 Compared with the adult it needs more food per pound of body 
 weight, and, also, more per square foot of surface. 
 
 The following table gives approximate requirement per day 
 per kilogram (2.2 pounds = 1 kilogram) of body weight for 
 children of different ages 1 : 
 
 1 year 100 calories per kilogram 
 
 1- 2 years 100-90 
 
 2- 5 years 90-80 
 
 6- 9 years 80-70 
 
 10-13 years 70-60 " 
 
 14-17 years 60-45 
 
 It is interesting to compare this table with the following data 
 calculated for the average adult 1 : 
 
 At complete rest 30 to 35 calories per kilogram per day. With light 
 exercise 35 to 40 calories per kilogram per day. With moderate exercise 
 40 to 45 calories per kilogram per day. With hard muscular exercise 45 
 to 60 calories per kilogram per day. 
 
 The adult does not need 45 to 60 calories per kilogram per 
 day unless he is doing moderate to hard muscular work but the 
 child according to age may need from 45 to 100 calories. This 
 excess for children is natural for they must build up a large 
 amount of bone and muscle and at the same time have energy 
 for their normal activity. 
 
 The child not only needs more food per pound of body weight 
 than the adult, but it needs more protein, which in young children 
 should be given largely in the form of milk and eggs. Great care 
 should be used in the selection of digestible food, and as an aid 
 in making a selection, the forbidden list from "The Care and 
 Feeding of Children" by Doctor Holt is given below. These 
 foods are forbidden for children under four, and usually for 
 those under ten : 
 
 'Chemistry of Nutrition, Sherman. 
 
13 
 
 "I lam, bacon, sausage, pork, liver, kidney, game and all dried and 
 salted meats, also cod, mackerel and halibut; all these are best withheld 
 until the child has passed the tenth year. 
 
 "Raw vegetables should not be eaten ; such as celery, radishes, onions, 
 cucumbers, tomatoes or lettuce. Certain others, even when well cooked, 
 should not be allowed; as, corn, lima beans, cabbage and egg plant." 
 
 As we go on from middle life to old age we may enjoy our 
 food, and may feel inclined to eat as much as when we were 
 vigorous and active ; but the bodily functions feel the strain, we 
 begin to be aware of discomfort, and we may be beset by various 
 ills that could be avoided by an intelligent supervision of our diet. 
 
 Old people do not need a different kind of food, but they 
 certainly do need less; and if any change is made in kind it should 
 be toward simple, easily digested food, with a decrease in the 
 amount of protein. 
 
 Age and activity influence the amount and kind of food and 
 they also influence the variety that we crave. 
 
 The craving for variety is felt less by the young and by 
 people living out of doors. Here appetite is the best sauce. Peo- 
 ple leading sedentary lives demand variety and are often consid- 
 ered "fussy" in consequence, because it is not understood that if 
 food is enjoyed it calls forth a more liberal flow of the digestive 
 juices of the mouth and stomach. 
 
 This question of variety is often a puzzling one to the house- 
 keeper especially if the market is poor; in this case, she is thrown 
 back on variety in the preparation of a few food materials rather 
 than variety in the materials themselves. 
 
 Different methods of preparing a few simple foods are well 
 illustrated by some work done by a class at the University of 
 Illinois. These students were given four simple foods, beef, 
 potatoes, cabbage and apples, from which to serve twelve meals 
 without twice preparing the same food in the same manner, 
 i. Porterhouse Steak Cabbage Salad (Sour Cream 
 
 Mashed Potato Dressing) 
 
 Cabbage Salad with Nuts Plain Bread 
 
 Baking Powder Biscuit Baked Apples with Cream 
 
 \pple Pie Coffee 
 
 Coffee 
 
 Creamed Dried Beef 
 
 2 - Ton S ue , Stuffed Potatoes 
 
 Cabbage and Potato Salad Creamed Cabbage with 
 
 Popovers _ Peppers 
 
 Apple Turnovers with Cream Graham Muffins 
 
 a Brown Betty with Cream 
 
 3. Roast Ribs of Beef Coffee 
 Baked Potatoes 
 
14 
 
 5- Shepherd's Pie 9. 
 
 Creamed Cabbage 
 White Muffins 
 Apple Souffle, with Whipped 
 
 Cream 
 Cocoa 
 
 6. Corned Beef IO - 
 Boiled Potatoes 
 
 Boiled Cabbage 
 Butter Rolls 
 Apple Pudding 
 Coffee 
 
 7. Short Ribs 
 French Fried Potatoes 
 Steamed Cabbage 
 
 Apple Dumplings and Cream 
 
 Graham Gems 
 
 Coffee 
 
 8. Rolled, Stuffed Steak 12. 
 Browned Potatoes 
 
 Hot Slaw 
 
 Baked Apples, Cream, Jelly, 
 
 Nuts 
 Coffee 
 
 11. 
 
 Hamburg Steak 
 Riced Potatoes 
 Escalloped Cabbage 
 . Graham Bread 
 Apple Tapioca 
 Coffee 
 
 Corned Beef Hash 
 Potatoes with Butter and Parsley 
 Cabbage au Gratin 
 Entire Wheat Muffins 
 Dutch Apple Cake, Lemon 
 
 Sauce 
 Tea 
 
 Beef Loaf 
 Creamed Potatoes 
 Cold Slaw 
 Nut Bread 
 
 Dutch Apple Cake with Cream 
 Coffee 
 
 Pan Broiled Flank Steak 
 Escalloped Potatoes 
 Fried Cabbage 
 French Rolls 
 
 Apple Short Cake and Cream 
 Cocoa 
 
 Diversity in food materials is more easily attained if markets 
 are good, but even here thought and care must be used. 
 The following menus explain this point 1 : 
 
 SUNDAY, NOVEMBER 10. 
 
 Breakfast. — Fresh fruit, shredded-wheat biscuit, Boston brown bread, 
 baked beans. 
 
 Dinner. — Braised fowl, sweet potatoes, turnips, cranberry jelly, lettuce 
 and radish salad, cheese wafers, brown bread, ice cream. 
 
 .S'i</>/'£r.— Vegetable salad, bread and butter, cocoa, preserved peaches. 
 Newport cakes. 
 
 MONDAY, NOVEMBER II. 
 
 Breakfast. — -Fresh fruit, wheat breakfast food, corn bread, corned-beef 
 hash. 
 
 Luncheon. — Clear chicken soup, beef stew, baked potatoes, celery, rice 
 pudding with cream. 
 
 Dinner. — Boiled leg of mutton with egg sauce, mashed potatoes, beans, 
 lettuce salad, cheese wafers, hickory nuts, raisins, coffee. 
 
 TUESDAY, NOVEMBER 12. 
 
 Breakfast.— Fresh fruit, rolled-oat breakfast food, dropped eggs on 
 toast, graham muffins. 
 
 bulletin No. 129, Office of Experiment Stations. 
 
15 
 
 Luncheon. — Cold roast beef, crab-apple jelly, samp, lettuce salad, baked 
 Indian pudding with cream, Russian tea. 
 
 Dinner. — Clear stock soup, baked bam, mashed potatoes, spinach, lemon 
 sherbet. 
 
 WEDNESDAY, NOVEMBER 13. 
 
 Breakfast. — Fresh fruit, wheat breakfast food, bacon, baked potatoes, 
 hot rolls. 
 
 Luncheon. — Escalloped mutton, Saratoga potatoes, celery, chocolate, 
 bread pudding with hard sauce. 
 
 Pinner. — Roast rump, browned potatoes, succotash, grape jelly, lettuce 
 salad, cheese wafers, coffee jelly with cream, sugar cookies. 
 
 THURSDAY, NOVEMBER 14. 
 
 Breakfast. — Fresh fruit, shredded-wheat biscuit, sausage, brewis, gra- 
 ham rolls. 
 
 Luncheon. — Baked beans and tomato soup, cold sliced ham, Spanish 
 pickle, spaghetti with cheese, baked apples, Russian tea. 
 
 Dinner. — Cream of Lima bean soup, toasted Boston crackers, rump 
 steak, mashed potatoes, peas, barberry jelly, tapioca cream. 
 
 FRIDAY, NOVEMBER 1 5. 
 
 Breakfast. — Fresh fruit, wheat breakfast food, codfish balls, hot rolls. 
 
 Luncheon. — Finnan haddie, baked potatoes, celery, apple pie. cheese, 
 Russian tea. 
 
 Pinner. — Cream of clam chowder, escalloped fish, baked sweet potatoes, 
 parsnip cakes, celery, steamed apple pudding with foamed sauce. 
 SATURDAY, NOVEMBER l6. 
 
 Breakfast. — Fresh fruit, wheat breakfast food, creamed dried beef, 
 fried potatoes, corn bread. 
 
 Luncheon. — Cold sliced rump beef, samp, lettuce salad, hot gingerbread, 
 cream cheese, Russian tea. 
 
 Pinner. — Clear stock soup, corned beef, boiled potatoes, boiled cabbage, 
 creamed carrots, lemon jelly. 
 
 Too much variety at one meal is not desirable : it is not only 
 unduly expensive, hut it is cloying. The menu below, which 
 illustrates this point, is not a product of the imagination, but an 
 actual meal served to do honor to guests : 
 
 Celery Turkey with Oyster Stuffing Olives 
 
 Mashed Potatoes Baked Sweet Potatoes 
 
 Creamed Cabbage Stewed Onions 
 
 Cold Boiled Ham Mixed Pickle Cold Tongue 
 
 Peach Pickle Mixed Pickle Cucumber Pickle 
 
 Pickled Onion- Strawberry Jam' Grape Jelly 
 
 Peach Marmalade Crab Jelly Mince Pie Pumpkin Pie 
 
 Fruit Cake Cookies Apples Oranges Nuts 
 
 Candy Coffee 
 
UNIVERSITY OF ILLINOIS-URBANA 
 
 16 3 0112 096200479 
 
 Some one has said that the stomach secretes juices suitable 
 in strength and composition to the food to be digested. If this 
 view is true, the stomach, in this instance, would be paralyzed by 
 the problem set before it. 
 
 It can not be denied that this question of diet is an intricate 
 and important one, involving considerations of the age, activity, 
 size, and composition of each individual ; and to a less extent of 
 climate, season, sex, and idiosyncrasy. 
 
 Scientific men feel that they can talk with the most assurance 
 about the energy requirements of the body, because with proper 
 apparatus this can be accurately measured. Some day, not far 
 distant, they may be able to speak with equal assurance of the 
 body requirements for protein and mineral salts. 
 
Ms 
 
 m 
 
 m 
 
 mm 
 
 m 
 
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