THE DIETARY BY ELLEN ALDEN HUNTINGTON “ He who works with all his strength on the development of our knowledge of food and nutrition, and who persistently strives to apply the result of investigations, is working on a broad basis for the development of mankind.” / BOSTON 1900 ‘ H 0 b ru “ 2t OF1 Age Copyrighted , /goo, by Ellkn Alden Huntington. PREFACE. This help to the making of the dietary is designed to lessen the task of gathering the facts of its working basis from many sources, to lighten the burden of labor of the calculation, and to make it possible to use the dietary practically. In marketing it may prove useful in that the housekeeper can esti- mate more closely the quantity of food to be purchased as well as the amount of nutriment to be gained at the least cost. I am deeply grateful to Mrs. Ellen H. Richards for many kind and valuable suggestions, and also to Miss Gertrude Bigelow for her help in the preparation of the tables. E. A. H. November, 1900. -J * 20 * 5.0 The well-balanced diet is a subject for much consideration, and rightly so, upon it depends not only the physical, but also the mental and moral well-being of the person. Formerly there was less need of a study of the diet, because each race provided itself with a few foods which were particularly adapted to its needs. Now, through the facilities of transportation, food products are sent from one end of the earth to the other, which necessitates a choice in the food materials to be used. On what basis is this choice to rest? Surely it can depend on nothing but nutrition — a problem which every thinking being is required to solve. Again comes a question — what is to be nourished? The human body is composed of about fifteen elements, all of which must be supplied by food, and in a form which is capable of being assimilated. One of these elements is nitrogen. The furnishing of this element to the body is an all-important consideration, as every living cell has been found to con- tain this element — nitrogen. The infant has all of these elements supplied by the one food — milk. From this food he obtains all that is necessary for the building and activi- ties of the body. Hence, through an analysis of milk, the constituents of all foods are known. This analysis shows that food contains : 1. Proteid — a substance in which nitrogen is found. function of proteid or nitrogenous food is to build and repair the body. 2. Fat.— ffa function of which is to supply heat and some en- ergy. 3. Carbohydrates (starches, sugars, gum and dextrine). — In milk the carbohydrates are in the sugar form. & function of the carbo- hydrates is to supply the body with energy ; and, whenever they are taken in excess of the needs of the body, to spare the proteid. 4. Mineral Salts — whose office in the body is to build the bones, teeth, etc., and to preserve the alkalinity of the blood. 5. Water. — The principal uses of which are to regulate the heat and keep the body fluids in order. These five alimentary principles found in food — seldom are all found in the right proportions in one food — are necessary to the maintainance of life ; and yet, curiously enough, only the first three of these — proteid, fat, and carbohydrates — furnish the so-called “nutriment”; the other two being essential in the regulation of the body. 5 It is these three nutriment-furnishing compounds which demand the most attention, because they are the oftenest misused ; and it is these which are chiefly considered in the dietary. “A dietary is simply a known amount of food of known composition per person per day, week or month. “ What is called a standard dietary is such a combination of food materials as shall furnish the amounts held to be necessary. The fol- lowing are examples of such standard dietaries : ” Approximate Amount Re- quired Daily By i Nitrogenous Proteid. grams. Fat. grams. Carbohy- drates. grams. Calories. Child of 6-9 62 45 200 1593 “ 9-14 78 45 281 1890 Adult at rest 100 75 380 2665 Adult at moderate work 100 90 450 3092 “ hard work . . . 125 125 500 3725 * “ Air, Water and Food. * E. H. Richards and A. J. Woodman The first essential, then, to making a dietary is to know the compo- sition of foods — to have a working knowledge of the composition of the common food materials, so that, when calculated, the nutritive ratio of the dietary shall approximate that of the standard dietary. Once this is mastered, the dietary is well begun by being able to make a menu which shall seemingly contain the proper proportions of nutriment, and also be palatable. The next step is the calculation of the dietary. It can be calculated for any number of people ; but it will be found easier to calculate the amount served one person. The amounts of raw food materials as purchased sufficient to serve one person are given in the following tables. The cost and nutritive value of this same amount are given in the columns beside it. For example : the amount of oatmeal (uncooked) served one person is 21.27 grams ; the cost of this amount is .0033 cents ; and the nutritive value of this same amount in grams is: Proteid, 3.449; Fat, 1.465; Carbohydrates, 14.072. The nutritive value of these amounts is given in grams rather than per cent., because the value in per cent, has been given in other publications. Most of these nutritive values are calculated from the analyses of food materials given in Bulletin No. 28 of the Department of Agriculture — “The Chemical Composition of American Food Mate- rials:” The following is an example of the calculation of a dietary for an adult at moderate work for one day : — f) IMIIE USTTT. Oranges BREAKFAST Oatmeal-C ream Toast-Butter Soft Boiled Eggs Coffee Sugar-Cream Cold Sliced Tongue LUNCHEON Cream of Pea Soup Macaroni and Cheese Stewed Prunes Bread and Butter Chocolate DINNER i Roast Potatoes Consomme Roast Beef Creamed Cauliflower Lettuce Salad-French Dressing Saltines Cheese Peanuts Dates Cream Candy Coffee Calculation. Amount in Grams Oranges Oatmeal Cream Egg Toast (3 slices). Butter Coffee . Sugar Cream 226.8 21.7 40.21 56.7 61.92 14.1 6.9 14.36 Pea Soup Tongue Macaroni and Cheese, Chocolate Sugar (2) Prunes Bread (3 slicesl Butter 38.84 134.6 159.61 262.4 13.8 27.4 64.65 14.1 Consomme.... Roast Beef ... Potatoes Cauliflower .. Cream Sauce. 240. 170.01 120.49 56.7 74.64 Bread (2) Lettuce French Dressing. Saltines (2) Cheese Peanuts Dates Cream Candy Coffee 41.28 56.70 3.003 5.67 16.30 36.40 35.10 101.1 2115.483 Cost Proteid Fat Carbo- i UYJJRATEB 1 .0250 1.3068 .2268 19.2780 .0033 3.4490 1.4250 14.0720 i .0104 1.0054 7.4400 1.8097 .0233 6.7470 5.2730 .0075 5.7300 1 .7410 32.6340 .0087 .1410 I 11.9850 1 .0010 ! .0016 ; 6.9000 .0078 .3881 1 3.8381 .4025 .0523 10.0047 11.5360 24.0700 .0475 18.9786 j 9.0182 .0234 13,0372 20.6245 1 29.5957 I .0275 9.7764 15.2342 t 15.8018 .0020 13.8000 i .0038 .4936 ! 17.0566 .0075 6.2709 i .5817 82.1309 .0087 .1410 ! 11.9850 j .1125 6.0000 .9600 ! .0560 23.4738 34.3602 i .0050 2.1680 .1204 17.7100 .0077 1.0200 .2800 2.6650 .0095 2.6354 8.7205 6.5165 .0050 3.8200 ! .4940 21.7560 .0125 I .5670 ! .1130 ! 1.4170 .0019 1.5030 1 .0050 ! .5720 ; .0340 | 4.7180 .0050 4.2217 ! 5.4931 .3912 .0125 ! 7.0880 j 10.5924 i 6.7340 .0038 .3159 j .8775 24.7806 .0120 101.1 .0010 .5091 129.3515 162.4966 j 396.2995 Total. Having proceeded thus far with the dietary, the number of Calories can easily be found. “ Until a more definite knowledge of the processes of metabolism (the transformation of matter and energy in the animal organism) is ob- tained, the potential energy of food is calculated in terms of mechanical work — expressed in heat units or Calories. “A Calorie is that amount of heat which is required to raise the tem- perature of one kilogram of water one degree centigrade, and if expressed in terms of mechanical work, would enable one ton to be lifted 1.53 feet. For example : one gram of fat burned under a steam-boiler would yield, if the heat were completely utilized, 9.3 Calories, and raise one ton 14.2 feet; 100 grams would yield 930 calorics, and raise one ton 1423 feet. One gram of proteid or carbohydrates is usually reckoned as yielding only 4.1 Calories.”* Thus from the sum total of the proteid, fat, and carbohydrates in the dietary the Calories can be calculated. Thus in the dietary just given, the value of the dietary for the day expressed in Calories (heat units) is : Proteid . . . 129.3515x4.1 .... 530.34115 Fat 162.4966 x 9.3 . . . . 1510.91838 Carbohydrates 396.2995 x 4.1 .... 1624.82795 3666.08748 or Proteid and Carbohydrates, 525.6510 x 4.1, 2155.1691 Fat 162.4966 x 9.3, 1510.91838 Total Calories in Dietary . . 3666.08748 In the table of standard dietaries given, the amounts allowed have been estimated by experiment to be the amounts actually consumed in the body; i.e., the edible portion of food materials, and not the amounts as purchased. If the amount as purchased is used as a basis of calcula- tion, the total should be 20 per cent, higher than the standard dietary — 10 per cent, being allowed for the refuse or waste of food lost between the purchasing and serving, and ten per cent, for indigestibility. The amounts given in the table are as purchased, and are sufficient for one person — verging on the “ ample ” rather than “ scant” side. The menu given is one ordinarily served in many American families ; and yet, from the calculation of its nutritive value, it can easily be seen how much it is awry if one is to live up to the standard given. The pro- teid is nearly right, the fat very high, and the carbohydrates low. * u Air, Water and Food.’' 8 By experiments performed recently 100 grams of proteid seems too high ; while in an American dietary, the fat usually far exceeds its allow- ance, one reason probably being that much fat is lost between amount purchased and amount eaten ; and the carbohydrates scarcely ever reach the limit. Of course, the amounts in the standard dietary are only ap- proximate, but, so far as “Science” knows, are right for our needs. Even such a brief study as this of our foods and the dietary reveals to a person the yawning chasm existing between living and efficient living. Table Prepared by Mrs. Ellen H. Richards on General Suggestions as to Food for Children. Food is that which builds up the body and furnishes energy for its activities. HUMAN MILK. Two Hundred Analyses QQ goi • O m H fc 5 & Water. « » » Percent. fciCQ Fat. Sugar. ! Per Cent. Per Cent. 1 ; Mineral Salts. PerCent. i Minimum 81.09 .69 1.43 1 3.88 .12 Maximum 91.40 4.70 6.83 1 8.34 1.90 Average 87.41 ! 2.29 3.78 | 6.21 | .31 COW’S MILK. Eight Hundred Analyses Minimum 80.32 l 2.07 1.67 2.11 | .35 Maximum 90.69 6.40 6.47 1 6.12 1.21 Average 87.17 | 3.55 3.69 i 4.88 | .71 Approximate Composition of Some Common Food Materials. - ' | 1 « 1 1 §5 P-H Proteids. Nitrogenous. Per Cent. Fat. Oils, Etc. PerCent. Carbohydrates. Starch, Sugar, Etc. Per Cent. Calories or Fuel Value per lb. or 453 Grams. Apples 63.3 0.3 0.3 10.8 220 Barley 11.9 10.5 2.2 72.8 1,640 Beef (round) 64.4 i 19.5 7.3 670 Beef-juice (purchased) 93.0 4.9 0.6 115 Consomme (canned) 96.0 2.5 0.4 55 Bread (white) 35.0 9.1 1.6 53.3 1,225 Butter 11.0 1.0 85.0 3,605 Cheese (American pale) 31.6 28.0 35.9 0.3 2,055 Chicken 38.3 11.5 ! 6 9 515 Eggs (whole) 65.5 13.1 9.3 635 Eggs (yolk) 49.5 16.1 33.3 1,705 Milk (whole) 87.0 1 3.3 4.0 5.0 325 Oatmeal 7.3 16.1 7.2 67.5 1,860 Peas (green) 74.6 7.0 0.5 16.9 465 Potatoes 62.6 1.8 o.i 14.7 310 Prunes 22.3 2.1 1 73.3 1,400 Rice 12.3 8.0 0.3 79.0 1,630 9 Tables of weights, cost, and nutritive value of food materials served one person. (For further explanation of table see page 5) Meats. No. Grams. NO. OUNCES. Cost in Cents. Nutritive V. Proteid. | Fat. Beef: Corned brisket-served hot 170.1 6 .037 24.4944 | 32.9994 Dried Smoked 56.7 2 .04 14.8488 3.9123 Roast beef (rump med. fat) 170.1 6 .056 23.4738 34.3602 Steak : i Hamburg 56.7 2 .0175 10.773 7.2576 Loin 151.2 5 % .08 27.9720 j i 30.5424 Rump 113 4 4 .07 15.6492 22.9068 Tongue 134.6 4H .0475 18.9786 9.0182 Veal: Cutlets 113.4 4 .0625 17.577 8.9586 Liver 68.04 22-5 .012 12.9276 3.606 Sweet breads 170.1 6 .0833 28.5768 20.5821 Mutton: Chops.. 113.4 4 1 .05 15.309 32.0922 Leg 141.7 5 .046 21.3967 , 20.8299 Shoulder 155.9 5)4 .035 21.3583 | 24.1645 Fowl 226.8 8 .075 30.0716 1 27.8964 Pork: Bacon 10.57 y* .0032 1.0464 7.1241 Chops 170.1 6 .0375 22.7934 41.1642 Ham 113.4 4 .05 16.1028 37.8756 Sausages 68.04 22-5 .018 8.8452 30.0736 Carbohy- 1 D RATES. Fish. Blue 226.8 8 .06 22.68 1.3608 Butter. 113.4 4 .03 | 11.6802 7.1442 Clams 89. 3% .028 9.434 .979 Cod : — Steak 93.7 3% .022 15.929 .4685 Whole (baked) 156.43 5 % .02 13.1401 .3128 Salt — 1 cup 180.1 m .06 34.219 i .7204 Haddock 156.43 5% .02 13.1401 .3128 Halibut (chicken) Mackerel 226.8 8 .125 34.7004 9.9792 170.1 6 .037 1 17.3502 , 7.1442 Oysters Perch 89. 41.65 3Vb 1% .057 .01 | 5.34 3.0404 1.157 .6247 Salmon (canned) 113.4 4 .05 22.1130 8.5050 .7484 4.628 2.937 Legumes — 1 Cup*. Nutritive Value. Dry.' Grams. No. OUNCES j Cost in Cents. ! j Proteid. Fat. Carbohy- drates. Beans : — Lima 184. 6/4 6^8 IVx .0284 33.3040 2.7600 131.2560 Pea 188.2 .0225 42.3450 3.3876 112.1672 Split Peas 204.2 .015 1 43.6988 2.8588 124.1536 *As there is no standard cup measure — a cup, which measured as nearly one-fourth of a quart as could be found, was used. 10 | Nutritive Value. Vegetables Grams. Ounces. I Cost in Cents. Proteid. 1 Fat. Carboht URATES Asparagus 113.4 4 bunch .0375 2.04 .226 3.742 Beans (string) 113 4 4 2-7 qt. .023 2.38 .34 7.82 Beets (Young) 113.4 4 y K bunch .008 1.474 .1134 ! 8.73 Cabbage ( 1 equal 113.4 149.2 4 y A sm.cab. .0125 3.628 .68 12.7 Carrots 1 1 cup equal ( 1 person 161.7 63.9 1 9-10 .0033 .485 .107 3.988 Cauliflower 66.7 2 1-12 hd. .0077 1.02 .28 2.665 Celery, 1 bunch 924.6 2 lbs. 1 oz 0.12 .01 8.3214 .9246 24.0396 1 person 85.05 3 oz. .7654 .0850 2.2113 Cranberries 42.52 1% 1-24 qt. .008 .17 .255 4.209 Cucumbers 56.70 2 Vk cue. .0075 .396 .113 1.474 Egg Plant 62.37 21-5 1-10 .01 .748 .187 3.18 Lettuce 56.70 2 Yk hd. .0126 .567 ! .113 1 1.417 Onions 113.4 4 .0075 1.587 .34 i 10.092 Peas (green) in pod Potatoes : 113.4 4 1-12 pk. .025 4.082 .226 11.113 Chips 28.35 1 % box. .0125 1.9278 11.2833 13.2394 Irish 120.49 4% 1 pot. .005 2.168 .1204 17.71 Sweet 170.1 6 1 pot. .0083 2.38 ■ 1.02 37.25 Spinach 113.4 4 1-5 pk. .015 2.38 .34 3.628 Squash 226.8 8 .01 .005 1.587 .453 i 10.3 Tomatoes ( 1 equal 66.7 178.6 2 ) 2.5 qt. .51 .226 2.21 Turnips <1 cup equal... ( 1 person 141.% 47.1 .003 .424 .047 2.684 Canned Vegetables. Grams. No. OUNCES. Cost in Cents. Nutritive Vai Proteid. i Fat. LiUE. Carbohy- drates. Corn, 1 can 1 530.6 1 lb. 2% .10 14.8568 6.3672 100.814 Peas — 1 can 588. 1 lb. 4% .16 21.168 1.176 57.624 1 person 98. 3% 025 3.528 .196 9.604 Tomatoes — 1 can ! 1043.5 2 lbs. 4 y A .12 12.522 2.087 41.74 Fruits. Apples 1 120.5 4% .00875 .3615 i .3615 13.014 Bananas .. 1 106.32 3% .0167 .8505 .4252 15.2037 Grapes — Catawba . . . 1-20 box 81. 2 6-7 .0075 .81 .972 11.664 Lemons l equal 98.2 3 .0208 .6874 .491 5.7938 Melons Y 151.2 5% 05 .4536 i 6.9552 Oranges 1 226.8 8 .025 1.3608 j .2268 19.278 Strawberries 1-6 bas. 1 . 75.6 %% .02 .6804 ] .4536 1 5.292 Dried Fruits. Apricots, 1 cup 187.1 6 3-5 .0825 8.79 1.871 116.937 " 1 person .. 31.2 1 1-10 .0137 1.465 .3118 19.4881 Dates 6 35.1 i% .0038 .3159 i .8775 24.7806 Figs (large) 3 60.8 21-5 .0138 2.6144 .1824 45.1136 Prunes, 1 cup 109 7 3 4-5 .0154 1.974 68.233 “ 1 person..... 27.4 1 .0038 .4936 1 .. 17.0566 11 Eggs, Milk, Cream, Butter, Cheese, Lard, Olive Oil. Grams. Ounces. Cost. j Nutritive Value. Proteid. Fat. Carbohy- drates. Eggs : 1 Egg 56.7 2 .0233 6.747 5.273 Milk : 1 cup 251.8 %% .02 8.309 10.072 12.59 1 tablespoonful 15.73 V* .0015 .519 .6295 .7868 1 teaspoonful. 5.24 1-6 .0004 .1730 .2098 .2632 Cream : 1 cup thin 241.3 .0625 6.0325 44.6405 10.8585 1 cup heavy 230. 1 8 ft .125 6.21 61.410 6.44 Butter : 1 cup 231.8 8% .14 2.318 197.03 1 tablespoonful 14.48 V* .0087 .1448 12.314 1 tcaspoonful 4.82 1-6 .0029 .0482 4.1047 2 balls, 1 person, sufficient for 3 slices bread . .. 14.1 % .0087 .141 11.985 Cheese : Am. cream, 1 person 16.3 n .005 4.2217 5.4931 .3912 “ 1 cup, grated. 57.6 2 .01 14.9184 19.4112 1.3824 Neufchatel 28.35 1 i .0125 5.3014 7.7679 .4252 Lard : 1 CUD ... 211.4 7% .0468 4.6508 198.716 r — * *** Oil : ; 1 cup 240.5 8% .14 240.5 1 tablespoonful 15.03 % .0087 15.03 Cereals. 1 Cup Weighs For 1 Person I GRAMS. i OZS. 1 1 COST. Nutritive Value. GRAMS. ozs. Pro- teid. Fat. Carbo- hy’ds. Cream of Wheat 175.6 6 21.27 3 A .003 1 2.23 .425 16.165 Germea. Grape Nuts 141.75 128.86 74.6 5 4 % 2 K 21.27 18.9 21.27 % % 3 A .0033 .005 1.697 .399 16.734 H. O ! .0033 3.449 1.465 14.072 Hominy 162.3 21.27 % ! .0009 1.76 .12 16.8 Indian Meal 147.3 5 14.175 56 ! .0006 1.3 .27 10.63 Pettijohn. 65. 17.1 H i .0022 1 795 .467 16.52 Ralston B. Food 186.7 6)4 21.27 3 A .0028 3.073 .363 15.918 Rice 214.65 7 % 28.35 l .0056 2.26 .085 22.39 White Corn Meal 150.5 5'A 9.45 54 .0006 .869 .179 7.125 Ave. amount of cream on cereal (1-6 cup) Ave. amount of sugar on cereal (1 tablespoonful).... 4.021 1 12.63 1 1 54 | 7-16 .0104 .0015 1.0054 7.440 1.8097 12.63 12 Sugars. — Weight of Oxe Cup. Grams. Nutritive Value. Ounces. Cost. _ „ | Cabboht- Proteid. . Fat. dbates. Cut loaf 67.27 0096 “ 1 lump . | 6.9 (Mil 6.9 M IU ....... Granulated. 202.2 7 .024 1 202.2 “ 1 tablespoonful 12 63 7-16 .0015 ' 1 12.63 ** 1 teaspoon ful. 1 4.21 7-48 ; .0003 | 4 21 Powdered ... 180.6 6*s .027 180.6 Maple 113 4 4 .035 1 93.44 Molasses (dark) 326.02 11% ! .0187 7.824 225.93 Flours. — Weight of One Cup. Grams. Ounces. Cost. Nutritive Value. t, „ Cabbohy- Proteid. | Fat. drates. Bread, 1 cup . j 142.6 5 .00725 15.54 | 1.568 107.81 Wheat, 1 tablespoonful 8.9 5-16 .0004 .9712 .098 6 7581 “ 1 teaspoonful ; 2.9 1-5 .0001 .3237 .0326 2.2460 Pastry ( 131.1 4 3-5 .0066 16.125 1.442 95.703 Whole Wheat 1 137.6 4 7-8 .0075 18.988 2.614 98.934 Graham , 139.2 5 .0096 18.513 3.062 99.388 Rye 119.1 4 1-4 .0053 8.098 1.071 93.731 Preparations Wheat, Etc. Nutritive Value. Grams. Ounces. Cost. „ | Carbohy- Protkid. Fat. 1 dbates. Corn Starch 156.8 5J£ 024 .689 136.66 Macaroni 20S.4 7% .042 27.92 1.875 154.42 Sago 176.3 6% .023 14.86 .705 137.69 Tapioca 179.9 6 % .023 .683 .161 158.22 Vermicelli. 89.1 3% .02 9.71 1.78 64.09 The tablespoon was assumed to be 1-16 of a cup. The teaspoon was assumed to be 1-3 of a tablespoon. Breads, Crackers, Pastry. Grams. Ounces. ! Cost. Nutritive Value. Proteid. Fat. Carbohy- drates. Bread : (Bakers ) Wheat, 1 loaf 412.86 14% .05 39.356 4.954 213.577 1 slice, 1-20 loaf 20.64 y K .0025 1.91 .247 : L878 Whole wheat, 1 loai. 431. 15% .05 41.807 3.879 214.207 1 slice, 1-20 loaf 21.55 % .0025 2 0903 .1939 10.7103 Brown, 1 loaf 1261.55 . 2 lbs. 12% .10 68.1-25 22.708 594.2 1 person, 1-12 loaf 105.13 3% .0083 5.677 1.8933 49.516 Crackers : Boston (1 cracker) 11.34 2-5 .0025 1.169 .806 8.426 Educators “ 4.05 1-7 .0014 .413 .513 2.788 Saltine “ 2.835 1-10 .0025 .286 .017 2.359 Pastry : Pie, 1 pie f applet 453.6 16 .10 14.06 44.45 194.14 Cake, cup, 1 person 56.7 2 .0083 3.3453 5.103 38.8395 Gingerbread, 1 person 56.7 1 2 .006 3.2886 5.103 34.8043 13 Nuts. ] 1 Nutritive Value. Grams. Ounces. Cost. Carbohy- Proteid. Fat. drates. Almonds, 1 cup 133.5 • 4 % .118 23.835 62.3115 19.6355 “ shelled, 1 person.. 11.1 ■ X .0098 1.9862 5.1926 1.6363 Peanuts, in shell, 1 cup 72.8 .025 14.196 211848 13.4680 “ 1 person 36.4 1* .0125 7.088 10.5924 6.734 Olives 17.01 3-5 .0145 .1360 .3742 1.4458 Drinks. 1 Grams Ounces. Cost. Nutritive Value. Proteid. Fat. Carbohy- drates. Chocolate, 1 person ! Cocoa, 1 cup i “ 1 person Coffee, 1 person | 10.6 124. 5.67 A. 779 1.779 14.36 X m 1-5 l-i* V 1-16 .0075 .1365 .0062 .OOWf" .0015 .0078 .001 1.3674 26.784 1.2247 5.1622 35 836 1.6386 3.2118 46.748 21.375 Tea, 1 person Cream for coffee .3881 3.8381 .4025 Lemon for tea. Condiments, Extracts. | 1 Table- spoon cost 1 Tea- spoon COST Baking Powder .01 .0033 Capers .016 .0053 Cayenne .005 .0016 Ginger .006 .0020 Mustard .0135 .0045 1 1 Table- spoon cost 1 Tea- spoon COST Pepper .0015 Salt .0003 .0001 Vinegar .0006 I .0002 Vanilla .0098 .0032 Miscellaneous . Nutritive Value. Grams Ounces. Cost. Proteid. Fat. Carbohy- drates. Consomme, canned, 1 person 240 854 .1025 6. .9600 Gelatine, in jelly, 1 person 3.54 Vs .0075 3.2355 .0035 Lemon Juice, 1 cup, from 4 lemons... 24. 8J4 .08 25.48 14 Cooked Foods. The cost and nutritive value of these foods have been calculated from the proportions of raw ingredients entering into the cooked food. The tabular amount is for one person. Weight in Cost. Nutritive Value. Grams. Proteid. Fat. Carbohy- drates. Green Pea Soup 38.84 .0523 10.0047 11.5360 24.0700 Macaroni and Cheese 159.61 .0234 13.0372 20.6245 29.5957 Cream Sauce (witn vegetables, % cup).. French Dressing 74.64 3.003 .0095 .0019 2.6354 8.7205 1.5030 6.5165 Chocolate 262.4 .0275 9.7764 15.2342 15.8018 Cocoa 261.67 .0265 9.5337 11.7106 18.9375 Green Pea Soup. — 1 can (pt.) peas, 2 cups water, 2 cups milk, 1 slice onion, 2 tablespoonfuls butter, 2 tablespoonfuls flour, 1 teaspoonful salt, 1-8 teaspoonful pepper. This will serve four persons. Macaroni and Cheese. — 1-2 cup macaroni, 1 1-2 cup milk, 3 tablespoonfuls butter, 3 tablespoonfuls flour, salt, cayenne, 3-4 cup cheese. Serve 4 persons. Cream Sauce. — 2 tablespoonfuls butter, 2 tablespoonfuls flour, 1 cup milk, salt. Serve 4 people when poured over a vegetable. French Dressing. — 1 tablespoonful vinegar, 3 tablespoonfuls oil, salt, pepper. Serve 10 people when salad is dressed at the table. Chocolate. — 1 qt. milk, 11-2 squares chocolate, few drops vanilla. Serve four people. Cocoa. — 1 qt. milk, 8 teaspoonfuls cocoa (level), 4 teaspoonfuls sugar. Cereals. — H. O. and Pettijohn. — 1 cup cereal to 2 cups water. All the others (except grape nuts) 1 cup cereal to 4 cups water. Dry cereal allowed gives 1-3 to 1-4 cup per person when cooked. Cream. — Average amount of cream eaten with cereal is 1-6 cup (for N. V., see page 11). Average amount used in coffee is 1 tablespoonful (N. V., see page 13). Sugar. — Average amount eaten on cereal is 1 tablespoonful (N. V., see page 11). INDEX. Almonds, 13. Apples, 10. Apricots, 10. Asparagus, 10. Bacon, 9. Baking Powder, 13. Bananas, 10. Beans : Lima (dry), 9. Pea (dry), 9. String (fresh), 10. Beef : Brisket, 9. Dried, 9. Rump, 9. Tongue, 9. Beets, 10. Blueflsh, 9. Boston Crackers, 12. Breads, 12. Brown-bread, 12. Butter, 11. Butterfish, 9. Cabbage 10. Cake — Cup, 12. Calorie, 7. Capers, 13. Carbohydrates. 4. Cauliflower, 10. Cayenne, 13. Celery, 10. Cereals, 11, 14. Cheese : American cream, 11. Neufchatel, 11. Chocolate, 6, 13, 14. Chops : Mutton, 9 . Pork, 9. Clams, 9. Cocoa, 13, 14. Cod: Salt, 9. Steaks, 9. Whole, 9. Coffee, 13. Condiments, 13. Consomme (canned), 13. Corn (canned), 10. Corned beef, 9. Corn-meal : White, 11. Yellow, 11. Cornstarch, 12. Crackers, 12. Cranberries, 10. Cream, 11 Amount in coffee, 13. Amount on cereal, 11. Cream of Wheat, 11. Cucumbers, 10. Cutlets, Veal, 9. Cut Loaf-sugar, 12. Dates, 10. Dietary, 5. Dried beef, 9. Drinks, 13. Dressing : French, 6, 14. Educators, 12. Eggs, 11. Egg plant, 10. Extracts._13. Fat, 4. Figs, 10. Fish, 9. Flour, 12. Fowl, 9. French dressing, 6, 14. Fruits : Dried, 10. Fresh, 10. Gelatine, 13. Germea, 11. Ginger, 13. Gingerbread, 12. Graham flour, 12. Grapes, 10. Granulated sugar, 12. Haddock, 9. Halibut, 9. Ham (smoked), 9. H. O., 11. Hominy, 11. Indian meal, 11. Lard, 11. Leg mutton, 9. Lemon : Amount in tea, 13. Juice, 13. Liver (calf’s), 9. Lettuce, 9. Macaroni, 12. Macaroni and cheese, 6, 14. Mackerel, 9. Maple sugar, 12. Melon, 10. Menu, 6 16 Milk, 8. Mineral salts, 4. Molasses — dark, 12. Mustard, 13. Mutton : Chops, 9. Leg, 9. Shoulder, 9. Nuts, 13. Oil, 11. Olives, 13. Onions, 10. Oranges, 10. Oysters, 9. Peanuts, 13. Peas : Canned, 10. Green, 10. Pepper, 13. Perch, 9. Pettijohn, 11. Pie — Apple, 12. Pork : Bacon, 9. Chops, 9. Ham, 9. Sausages, 9. Potat oes : Chips, 10. Irish, 10. Sweet, 10. Powdered sugar, 12 Proteid, 4. Prunes, 10. Ralston breakfast food, 11 Rice, 11. Rump, 9. Rye flour, 12. Sago, 12. Salmon, 9, Salt, 13, Saltines, 12. Sauce — Cream, 6, 14. Sausages, 9. Shoulder — Mutton, 9. Soup — Pea, 6, 14. Spinach, 10. Split peas, 9. Squash, 10. Standard, 5. Steak : Hamburg, 9. Loin, 9. Rump, 9. Strawberries, 10. Sugar, 12. Amount on cereal, 11 Sweet breads, 9. Table-food for children, 8. Tapioca, 12. Tea, 13. Tomatoes : Canned, 10. Fresh, 10. Tongue, 9. Turnips, 10. Vanilla, 13. Veal: Cutlets, 9. Sweet breads, 9. Vegetables, 10. Vinegar, 13. Water, 4. Wheat : Bread, 12. Flour, 12. Bread, T2. Pastry, 12. Preparations, 12. Whole wheat bread, 12. Whole wheat flour, 12. White corn-meal, 11.