How to Live Part 15

COMMON FOODS CLa.s.sIFIED ---------------+-----------------+-------------+-------------- Poor in Rich in Very rich in Fat. Fat. Fat.

---------------+-----------------+-------------+-------------- Very high in White of Eggs Protein Cod Fish Lean Beef Chicken Veal ---------------+-----------------+-------------+-------------- High in Sh.e.l.l-fish Most Fish Protein Skim Milk Most Meats Lentils Most Fowl Peas Whole Egg Beans Cheese ---------------+-----------------+-------------+-------------- Moderate or Most Vegetables Peanuts Fat Meats Deficient in Bread Milk Yolk of Eggs Protein Potatoes Cream Soups Most Nuts Fruits Most Pies Cream Sugar Doughnuts b.u.t.ter ---------------+-----------------+-------------+--------------

The foods given in the uppermost compartment are those "very high" in protein (above 40 per cent. of their total calories, or food value, being protein). Those in the two compartments next below are merely "high" in protein (20 to 40 per cent.), while the lowest three compartments contain those "moderate or deficient" in protein (zero to 20 per cent.).

The compartment farthest to the right contains a list of those foods "very rich in fat." The two compartments next to the left contain those "rich in fat," and the three compartments to the extreme left contain those "poor in fat."

With reference to carbohydrates (starch or sugar), we can say that the foods in the lower left compartment are very rich in carbohydrate. Those in the two neighboring compartments (the one beginning "sh.e.l.l-fish" and the one beginning "peanuts") are moderate, and those in the remaining compartments are those poorest in carbohydrate.

Thus, practically, the nearer the name of any food is to the upper corner of this triangular table, the more protein that food contains; the nearer it is to the right hand corner, the more fat; and the nearer to the remaining corner (lower left), the more carbohydrate (starch and sugar).

[Sidenote: Ideal Food Proportions]

An ideal proportion of the three food elements is to be had only in the middle compartment of the lowest row. But it is by no means necessary or advisable to confine one's diet to the few foods which happen to fall in that compartment, provided foods chosen from other compartments _balance_ each other. Thus, fruit and nuts balance each other, the one being at the left and the other at the right of the ideal compartment.

In the same way, potatoes and cream balance each other, as do bread and b.u.t.ter. Instinctively these combinations have been chosen, especially bread and b.u.t.ter. This combination is, however, slightly too low in protein, and a better balance is obtained by adding a little from the compartment vertically above the ideal. In this way we obtain the familiar meat-, egg-, or cheese-sandwich, const.i.tuting of itself a fairly well-balanced meal.

In short, in order to maintain a diet correct as to protein, it is only necessary to make our main choices from the lowest row and, in case the foods so chosen are near the bottom, to supplement these by a moderate use from the row above and a still more sparing use of those in the top compartment.

The following more detailed and specific table of food values will prove helpful to those who desire intelligently to balance their diet or to provide balanced menus for their families. A very little attention to this subject will enable one to acquire sufficient knowledge of dietetic needs to successfully govern the diet in a general way without weighing or measuring the food. In the following table the number of calories available in ordinary food portions is stated. Such a table should not, of course, be memorized, but an occasional reference to it will enable one soon to acquire a working knowledge of the food values of the main articles in the dietary.

TABLE OF FOOD VALUES

THE WEIGHT (IN GRAMS, OUNCES AND ROUGH MEASURE) OF A PORTION CONTAINING 100 CALORIES OF EACH FOOD AND THE NUMBER OF CALORIES IN THE 100 IN THE FORM OF PROTEIN, FAT AND CARBOHYDRATE.[A]

-----------------------------+----------------+-----+-----+------------------ "Portion" Wgt. of 100 Percent of Name of Food Containing Calories 100 Calories +-----+-----+-----+----+------- Roughly Pro- Fat Carbo- Described Gram Ounce tein hydrate ----------------------------------------------------------------------------- VEGETABLES -----------------------------+----------------+-----+-----+-----+----+------- *Artichokes, as purchased, average, canned 430 15. 14 0 86 *Asparagus, as purchased, average, canned 540 19. 33 5 62 *Asparagus, as purchased, average, cooked 206 7.19 18 63 19 *Beans, baked, canned Small side dish 75 2.66 21 18 61 *Beans, Lima, canned Large side dish 126 4.44 21 4 75 *Beans, string, cooked Five servings 480 16.66 15 48 37 *Beets, edible portion, cooked Three servings 245 8.7 2 23 75 *Cabbage, edible portion 310 17. 20 8 72 *Carrots, edible portion, average, fresh 215 7.6 10 8 82 Carrots, cooked Two servings 164 5.81 10 34 56 *Cauliflower, as purchased, average 312 11. 23 15 62 *Celery, edible portion, average 540 19. 24 5 71 Corn, sweet, cooked One side dish 99 3.5 13 10 77 *Cuc.u.mbers, edible portion, average 565 20. 18 10 72 *Egg plant, edible portion, average 350 12. 17 10 73 Lentils, cooked 89 3.15 27 1 72 *Lettuce, edible portion, average 505 18. 25 14 61 *Mushrooms, as purchased, average 215 7.6 31 8 61 *Onions, fresh, edible portion, average 200 7.1 13 5 82 *Onions, cooked Two large servings 240 8.4 12 40 48 *Parsnips, edible portion, One and a half average servings 152 5.3 10 7 83 Parsnips, cooked 163 5.74 10 34 56 *Peas, green, canned Two servings 178 6.3 25 3 72 *Peas, green, cooked One serving 85 3. 23 27 50 Potatoes, baked One good sized 86 3.05 11 1 88 *Potatoes, boiled One large sized 102 3.62 11 1 88 *Potatoes, mashed (creamed) One serving 89 3.14 10 25 65 *Potatoes, steamed One serving 101 3.57 11 1 88 *Potatoes, chips One-half serving 17 .6 4 63 33 *Potatoes, sweet, cooked Half of average potato 49 1.7 6 9 85 *Pumpkins, edible portion, average 380 13. 15 4 81 Radishes, as purchased 480 17. 18 3 79 Rhubarb, edible portion, average 430 15. 10 27 63 *Spinach, cooked, as Two ordinary purchased servings 174 6.1 15 66 19 *Squash, edible portion, average 210 7.4 12 10 78 *Succotash, canned, as Ordinary serving purchased, average 100 3.5 15 9 76 *Tomatoes, fresh, as Four average purchased, average tomatoes 430 15. 15 16 69 *Tomatoes, canned 431 15.2 21 7 72 *Turnips, edible portion, Two large average servings 246 8.7 13 4 83 Vegetable oysters 273 9.62 10 51 39 ----------------------------------------------------------------------------- FRUITS (FRESH OR COOKED) -----------------------------+----------------+-----+-----+-----+----+------- *Apples, as purchased Two apples 206 7.3 3 7 90 Apples, baked 94 3.3 2 5 93 Apples, sauce Ordinary serving 111 3.9 2 5 93 *Apricots, edible portion, average 168 5.92 8 0 92 Apricots, cooked Large serving 131 4.61 6 0 94 *Bananas, yellow, edible portion, average One large 100 3.5 5 5 90 *Blackberries, as purchased, average 170 5.9 9 16 75 Blueberries 128 4.6 3 8 89 *Blueberries, canned, as purchased 165 5.8 4 9 87 Cantaloupe Half ordinary serving 243 8.6 6 0 94 *Cherries, edible portion, average 124 4.4 5 10 85 *Cranberries, as purchased, average 210 7.5 3 12 85 *Grapes, as purchased, average 136 4.8 5 15 80 Grape fruit 215 7.57 7 4 89 Grape juice Small gla.s.s 120 4.2 0 0 100 Gooseberries 261 9.2 5 0 95 *Lemons 215 7.57 9 14 77 Lemon juice 246 8.77 0 0 100 Nectarines 147 5.18 4 0 96 Olives, ripe About seven olives 37 1.31 2 91 7 *Oranges, as purchased, average One very large 270 9.4 6 3 91 Oranges, juice Large gla.s.s 188 6.62 0 0 100 *Peaches, as purchased, average Three ordinary 290 10. 7 2 91 Peaches, sauce Ordinary serving 136 4.78 4 2 94 Peaches, juice Ordinary gla.s.s 136 4.80 0 0 100 *Pears One large pear 173 5.40 4 7 89 Pears, sauce 113 3.98 3 4 93 *Pineapples, edible portion, average 226 8. 4 6 90 Raspberries, black 146 5.18 10 14 76 Raspberries, red 178 6.29 8 0 92 *Strawberries, as purchased, average Two servings 260 9.1 10 15 75 *Watermelon, as purchased, average 760 27. 6 6 88 ----------------------------------------------------------------------------- COOKED MEATS -----------------------------+----------------+-----+-----+-----+----+------- Beef, round, boiled (fat), 1099 Small serving 36 1.3 40 60 00 Beef, round, boiled (lean), 1206 Large serving 62 2.2 90 10 00 Beef, round, boiled (med.), 1188 Small serving 44 1.6 60 40 00 Beef, 5th right rib, roasted, 1538 Half serving 18.5 .65 12 88 00 Beef, 5th right rib, roasted, 1616 Small serving 32 1.2 25 75 00 Beef, 5th right rib, Very small roasted, 1615 serving 25 .88 18 82 00 Beef, ribs, boiled, 1169 Small serving 30 1.1 27 73 00 Beef, ribs, boiled, 1170 Very small serving 25 .87 21 79 00 *Calves foot jelly, as purchased 112 4. 19 00 81 *Chicken, as purchased, canned One thin slice 27 .96 23 77 00 *Lamb chops, boiled, edible portion, average One small chop 27 .96 24 76 00 *Lamb, leg, roast Ordinary serving 50 1.8 40 60 00 Mutton, leg, boiled, 1184 Large serving 34 1.2 35 65 00 Pork, ham, boiled (fat), 1174 Small serving 20.5 .73 14 86 00 Pork, ham, boiled, 1192 Ordinary serving 32.5 1.1 28 72 00 Pork, ham, roasted (fat), 1484 Small serving 27 .96 19 81 00 Pork, ham, roasted (lean), 1511 Small serving 34 1.2 33 67 00 *Turkey, as purchased, canned Small serving 28 .99 23 77 00 Veal, leg, boiled, 1182 Large serving 67.5 2.4 73 27 00 ----------------------------------------------------------------------------- CAKES, PASTRY, PUDDING AND DESSERTS -----------------------------+----------------+-----+-----+-----+----+------- *Cake, chocolate layer, as Half ordinary purchased square piece 28 .98 7 22 71 *Cake, gingerbread, as Half ordinary purchased square piece 27 .96 6 23 71 *Cake, sponge, as purchased Small piece 25 .89 7 25 68 Custard, caramel 71 2.51 19 10 71 Custard, milk Ordinary cup 122 4.29 26 56 18 Custard, tapioca Two-thirds ordinary 69.5 2.45 9 12 79 *Doughnuts, as purchased Half a doughnut 23 .8 6 45 49 *Lady fingers, as purchased 27 .95 10 12 78 *Macaroons, as purchased 23 .82 6 33 61 Pie, apple, as purchased One-third ordinary piece 38 1.3 5 32 63 *Pie, cream, as purchased One-fourth ordinary piece 30 1.1 5 32 63 *Pie, custard, as purchased One-third ordinary piece 55 1.9 9 32 59 *Pie, lemon, as purchased One-third ordinary piece 38 1.35 6 36 58 *Pie, mince, as purchased One-fourth ordinary piece 35 1.2 8 38 54 *Pie, squash, as purchased One-third ordinary piece 55 1.9 10 42 48 Pudding, apple sago 81 3.02 6 3 91 Pudding, brown betty Half ordinary serving 56.6 2. 7 12 81 Pudding, cream rice Very small serving 75 2.65 8 13 79 Pudding, Indian meal Half ordinary serving 56.6 2. 12 25 63 Pudding, apple tapioca Small serving 79 2.8 1 1 98 Tapioca, cooked Ordinary serving 108 3.85 1 1 98 ----------------------------------------------------------------------------- FRUITS (DRIED) -----------------------------+----------------+-----+-----+-----+----+------- *Apples, as purchased, average 34 1.2 3 7 90 Apricots, as purchased, average 35 1.24 7 3 90 *Dates, edible portion, average Three large 28 .99 2 7 91 *Dates, as purchased 31 1.1 2 7 91 *Figs, edible portion, average One large 31 1.1 5 0 95 *Prunes, edible portion, average Three large 32 1.14 3 0 97 *Prunes, as purchased 38 1.35 3 0 97 *Raisins, edible portion, average 28 1. 3 9 88 *Raisins, as purchased 31 1.1 3 9 88 ----------------------------------------------------------------------------- CEREALS -----------------------------+----------------+-----+-----+-----+----+------- *Bread, brown, as purchased, Ordinary thick average slice 43 1.5 9 7 84 *Bread, corn (johnnycake) as purchased, average Small square 38 1.3 12 10 72 *Bread, white, home made, as Ordinary thick purchased slice 38 1.3 13 6 81 Corn flakes, toasted Ordinary cereal dishful 27 .97 11 1 88 *Corn meal, granular, average 27 .96 10 5 85 *Corn meal, unbolted, edible portion, average 26 .92 9 11 80 *Crackers, graham, as purchased Two crackers 23 .82 9 20 71 *Crackers, oatmeal, as purchased Two crackers 23 .81 11 24 65 *Hominy, cooked Large serving 120 4.2 11 2 87 *Macaroni, average 27 .96 16 2 83 *Macaroni, average, cooked Ordinary serving 110 3.85 14 15 71 *Oatmeal, average, boiled One and a half serving 159 5.6 18 7 75 *Popcorn, average 24 .86 11 11 78 *Rice, uncooked 28 .98 9 1 90 *Rice, boiled, average Ordinary cereal dish 87 3.1 10 1 89 *Rice, flakes Ordinary cereal dish 27 .94 8 1 91 *Rolls, Vienna, as purchased, average One large roll 35 1.2 12 7 81 *Shredded wheat One biscuit 27 .94 13 4.5 82.5 *Spaghetti, average 28 .97 12 1 87 *Wheat flour, entire wheat average 27 .96 15 5 80 *Wheat flour, graham, average 27 .96 15 5 80 *Wheat flour, patent roller process, family and straight grade spring wheat, average 27 .97 12 3 85 *Zwieback Size of thick slice bread 23 .81 9 21 70 ----------------------------------------------------------------------------- DAIRY PRODUCTS -----------------------------+----------------+-----+-----+-----+----+------- *b.u.t.ter, as purchased Ordinary pat or ball 12.5 .44 .5 99.5 00 *b.u.t.termilk, as purchased One and a half gla.s.s 275 9.7 34 12 54 *Cheese, American, pale, as One and a half purchased cubic in 22 .77 25 73 2 *Cheese, cottage, as purchased Four cubic in 89 3.12 76 8 16 *Cheese, full cream, as One and a half purchased cubic in. 23 .82 25 73 2 *Cheese, Neufchatel, as One and a half purchased cubic in. 29.5 1.05 22 76 2 *Cheese, Swiss, as One and a half purchased cubic in. 23 .8 25 74 1 *Cheese, pineapple, as One and a half purchased cubic in. 20 .72 25 73 2 *Cream One quarter ordinary gla.s.s 49 1.7 5 86 9 k.u.myss 188 6.7 21 37 42 *Milk, condensed, sweetened, as purch. 30 1.06 10 23 67 *Milk, condensed, unsweetened (evap. cream) as purchased 59 2.05 24 50 26 *Milk, skimmed, as One and a half purchased gla.s.ses 255 9.4 37 7 56 *Milk, whole, as purchased Small gla.s.s 140 4.9 19 52 29 Whey, as purchased Two gla.s.ses 360 13 15 10 75 ----------------------------------------------------------------------------- SWEETS AND PICKLES -----------------------------+----------------+-----+-----+-----+----+------- *Catsup, tomato, as purchased, average 170 6. 10 3 87 *Honey, as purchased 4 teaspoonfuls 30 1.05 1 0 99 *Marmalade (orange peel) 28.3 1. .5 2.5 97 *Mola.s.ses, cane 35 1.2 .5 0 99.5 *Olives, green, edible portion Seven olives 32 1.1 1 84 15 *Olives, ripe, edible portion Seven olives 38 1.3 2 91 7 *Pickles, mixed, as purchased 415 14.6 18 15 67 *Sugar, granulated 3 teaspoonfuls or one and a half lumps 24 .86 0 0 100 *Sugar, maple 4 teaspoonfuls 29 1.03 0 0 100 *Sirup, maple 4 teaspoonfuls 35 1.2 0 0 100 ----------------------------------------------------------------------------- NUTS -----------------------------+----------------+-----+-----+-----+----+------- *Almonds, edible portion, average About eight 15 .53 13 77 10 *Beechnuts 14.8 .52 13 79 8 *Brazil nuts, edible Three ordinary portion size 14 .49 10 86 4 *b.u.t.ternuts 14 .50 16 82 2 *Cocoanuts 16 .57 4 77 19 *Chestnuts, fresh, edible portion, average 40 1.4 10 20 70 *Filberts, edible portion, average Ten nuts 14 .48 9 84 7 *Hickory nuts 13 .47 9 85 6 *Peanuts, edible portion, average Thirteen double 18 .62 20 63 17 *Pecans, polished, edible portion About eight 13 .46 6 87 7 *Pine nuts (pignolias), edible portion About eighty 16 .56 22 74 4 *Walnuts, California, edible portion About six 14 .48 10 83 7 ----------------------------------------------------------------------------- MISCELLANEOUS -----------------------------+----------------+-----+-----+-----+----+------- *Eggs, hen's, boiled One large egg 59 2.1 32 68 00 *Eggs, hen's whites 181 6.4 100 0 00 *Eggs, hen's, yolks Two yolks 27 .94 17 83 00 *Omelet 94 3.3 34 60 6 *Soup, beef, as purchased, average 380 13. 69 14 17 *Soup, bean, as purchased, average Very large plate 150 5.4 20 20 60 *Soup, cream of celery, as purch., average Two plates 180 6.3 16 47 37 *Consomme, as purchased 830 29. 85 00 15 *Clam chowder, as purchased Two plates 230 8.25 17 18 65 -----------------------------+----------------+-----+-----+-----+----+-------

[A] Abstracted from A Graphic Method of Practical Dietetics, Irving Fisher, Journal of A. M. A., Vol. xlviii, pp. 1316-1324.

[*] Chemical Composition of American Food Materials. At.w.a.ter and Bryant.

U. S. Department of Agriculture Bulletin, No. 28.

[] Experiments on Losses in Cooking Meats. (1900103, Grindley, U. S.

Department of Agriculture Bulletin, No. 141.)

[] Laboratory number of specimen, as per Experiments on Losses in Cooking Meat.

[Sidenote: Cost of Ready to Serve Foods]

The following table, adapted from one compiled by Gephart and Lusk ("a.n.a.lysis and Cost of Ready to Serve Foods"), shows in convenient form the relative energy values and cost of the more commonly used articles of food.

A brief glance at this table will show how easily one might slowly starve on very expensive food, and yet how easily the energy food needed can be secured at a very low cost.

It would, of course, be a great mistake to regulate the diet solely with regard to fuel value. Digestibility, as well as protein, mineral and vitamin requirements, must also be considered. Nevertheless, the main requirement is for fuel, and this, as the table shows, can be secured at a surprizingly low cost.

=========================================================================== No. of Cost of One Name of Food. Calories in Order "Quick One Order.[B] Lunch"

Restaurant.

-------------------------------------------+---------------+--------------- Napoleon 418.6 $0.05 Crullers 416.6 .05 Cabinet pudding and vanilla sauce 416.6 .05 Cocoanut pie 357 .05 CD--Roast beef sandwich with roll 357 .05 Bath buns 357 .05 Bread custard pudding 357 .05 Pineapple pie 357 .05 Corn m.u.f.fins 357 .05 Apple pie 357 .05 New England pudding with vanilla sauce 312.5 .05 Chocolate spiced cakes. 312.5 .05 Walnut layer cake with marshmallow icing 312.5 .05 Milk crackers 312.5 .05 Bread pudding with vanilla sauce 312.5 .05 Pumpkin pie 312.5 .05 D--Lamb croquettes and mashed potatoes 833.3 .15 Coffee cake 277.7 .05 Rhubarb pie 277.7 .05 D--German meat cakes and French fried potatoes 833.3 .15 Old-fas.h.i.+oned mola.s.ses cake 277.7 .05 Lemon pie 277.7 .05 CD--Vienna roast with French fried potatoes 833.3 .15 b.u.t.ter cakes 277.7 .05 Minced ham sandwich 277.7 .05 Pork and Boston beans 833.3 .15 Cornmeal cakes with maple cane sirup 500 .10 D--Ham croquettes 500 .10 Cold rice pudding 277.7 .05 Ham sandwich with roll 250 .05 Banana layer cake 250 .05 CD--Creamed chipped beef on toast 833.3 .15 Cocoa 250 .05 CD--Roast beef cutlet with tomato sauce 833.3 .15 CD--German meat cakes with lyonnaise potatoes 833.3 .15 CD--Swiss cheese sandwich 250 .05 C --Boston baked beans 500 .10 D--Vienna roast, spaghetti and potatoes 625 .15 Chocolate cornstarch with cream 227.2 .05 Wheat cakes with maple cane sirup 500 .10 Milk crackers and milk 500 .10 CD--American cheese sandwich 227.2 .05 C --New York baked beans 500 .10 Hot corn bread 416.6 .10 CD--Country sausage 227.2 .05 Indian pudding with maple sauce 227.2 .05 CD--Minced tongue sandwich with tea biscuits 227.2 .05 Cream roll 227.2 .05 D--Beef cakes with brown gravy and macaroni 625 .15 C --New York beans, on the side 227.2 .05 Graham crackers 227.2 .05 D--Broiled ham 833.3 .20 D--Roast beef hash, browned 625 .15 Oyster pie 625 .15 CD--Minced chicken sandwich 227.2 .05 Apple tapioca pudding 227.2 .05 Potato salad 416.6 .10 Chocolate layer cake 208.3 .05 CD--Breaded veal cutlet and tomato sauce 833.3 .20 Egg plant fried in b.u.t.ter 625 .15 Buckwheat cakes with maple cane sirup 417.6 .10 D--Roast beef croquettes with macaroni 625 .15 D--Fried bacon with French fried potatoes 833.3 .20 D--Sardine sandwich 208.3 .05 CD--Minced ham sandwich with olives 208.3 .05 CD--Ham and New York Beans 625 .15 Vanilla cornstarch with cream 208.3 .05 CD--Roast beef cutlet and mashed potatoes 625 .15 D--Lamb cutlet and mashed potatoes 625 .15 Cocoanut cake 208.3 .05 Cream cheese walnut sandwich 208.3 .05 C --New York baked beans with tomato sauce 416.6 .10 D--Ham and Boston beans 625 .15 D--Liver and onions with French fried potatoes 833.3 .20 CD--Beef stew 625 .15 CD--Pork and New York beans 625 .15 CD--Ham sandwich 192.3 .05 Rice croquette with bacon 625 .15 Baked apple with cream 416.6 .10 D--Frankfurters and potato salad 625 .15 Baked beans with macaroni 625 .15 Cup of coffee (containing cream and sugar) 192.3 .05 D--Mince pie 417.6 .10 CD--Lamb stew 625 .15 CD--Broiled salt mackerel with mashed potatoes 833.3 .20 Cherry pie 357 .10 Pound cake 357 .10 D--Chicken cutlet and mashed potatoes 625 .20 CD--Shredded wheat and milk 357 .10 Cream tapioca pudding 192.3 .05 Soda crackers and milk 357 .10 Strawberry pie 357 .10 Chocolate eclair 192.3 .05 CD--Baked lamb pie (individual) 625 .15 CD--Corned beef sandwich 192.3 .05 D--Broiled bacon 833.3 .20 Rice cakes with maple cane sirup 625 .15 D--Cold ham 500 .15 D--Roast beef croquettes and spaghetti 500 .15 CD--Chipped beef and scrambled egg 833.3 .20 D--Minced ham with scrambled eggs 833.3 .20 Peach pie 357 .10 D--Baked macaroni and cheese 357 .10 Huckleberry pie 357 .10 French toast with maple cane sirup. 625 .15 CD--Corned beef and New York beans 500 .15 Blackberry pie 357 .10 CD--Veal pot pie with dumplings 500 .15 CD--Creamed codfish on toast 500 .15 D--Vienna roast with stewed tomatoes 500 .15 CD--Tomato omelet 625 .20 D--Small oyster fry 625 .20 Hot rice with cream 500 .15 D--Plain oyster fry with bacon 625 .20 CD--Hamburger steak 625 .20 D--Corned beef hash, browned in pan 500 .15 D--Corned beef hash, steamed 500 .15 Cream 500 .15 CD--Chicken wings on toast 625 .20 D--Country sausage and French fried potatoes 500 .15 CD--Corned beef and Boston beans 500 .15 CD--Two fried eggs 500 .15 CA--Ham omelet 625 .20 CD--Plain omelet 500 .15 CA--Fried liver and mashed potatoes 500 .15 CD--Creamed chipped beef 500 .15 D--Large oyster fry 833.3 .25 Apple fritters with fruit sauce 312.5 .10 D--Fish cakes with tomato sauce 500 .15 French fried potatoes, extra order 312.5 .10 Chocolate cornstarch with whipped cream 156.25 .05 Shredded wheat and cream 416.6 .15 D--Chicken croquette and French fried potatoes 500 .15 CD--Corned beef hash with poached egg 625 .20 CD--Ham and eggs 833.3 .25 D--Ham and potato salad 625 .20 CD--Baked shad and dressing 625 .20 CD--Hamburger steak with Spanish sauce 625 .20 Charlotte russe 156.25 .05 CD--Creamed eggs on toast 625 .20 D--Bacon and eggs 833.3 .25 Strawberry fruit jelly with whipped cream 156.25 .05 CD--Buckwheat cakes with country sausage 625 .20 D--Oyster sandwich 312.5 .10 C --Chicken giblets on toast 625 .20 Hot rice with b.u.t.ter 312.5 .10 Pimento olive cheese sandwich 156.25 .05 CD--Liver and bacon with lyonnaise potatoes 833.3 .25 CD--Corned beef hash, browned, with two poached eggs 833.3 .25 b.u.t.tered toast 312.5 .10 CD--Liver and bacon 833.3 .25 CD--Chicken hash 416.6 .15 D--Two scrambled eggs 416.6 .15 CD--Milk 277.7 .10 Apple sauce with whipped cream 147.05 .05 Hot rice with poached egg 416.6 .15 CD--Corned beef with potato salad 416.6 .15 Fish cakes with poached egg 625 .20 CD--Cold roast beef 416.6 .15 D--Hot rice with milk 277.7 .10 CD--Small steak 833.3 .30 Baked apple 138.8 .05 Baked apple with ice cream 277.7 .10 D--Two lamb chops 833.3 .30 D--Chicken salad sandwich 277.7 .10 CD--Corned beef hash, steamed, with poached egg 500 .20 C --Boston beans on side 131.57 .05 Tomato sandwich 131.57 .05 D--Lamb chops, breaded, with mashed potatoes 500 .20 CD--Maple flakes with milk 277.7 .10 CD--Corned beef 416.6 .15 CD--Bulgarzoon 131.57 .05 D--Spanish omelet with French fried potatoes 625 .25 Baked apple custard with whipped cream 250 .10 Boiled rice, side order 131.57 .05 CD--Fried egg sandwich 250 .10 CD--Onion omelet 500 .20 CD--Baked weak fish with dressing 500 .20 CD--Sirloin steak 1250 .50 Fresh cooked oatmeal with cream 416.6 .15 CD--Fish cakes with macaroni 500 .20 Sliced bananas with cream 250 .10 C --Macaroni, side order 125 .05 CD--Roast sirloin of beef and mashed potatoes 500 .20 D--Tomato omelet with potatoes 625 .25 CD--Two boiled eggs 357 .15 CD--Fish cakes with spaghetti 500 .20 CD--Macaroni omelet and tomato sauce 625 .25 CD--Small steak with onions 833.3 .35 CD--Fish cake sandwich 227.2 .10 CD--Egg salad 500 .20 CD--Parsley omelet 500 .20 Green split pea soup 227.2 .10 Vanilla ice cream 227.2 .10 CD--Tenderloin steak with onions 1250 .55 CD--Cornflakes and milk 227.2 .10 Strawberry tart 227.2 .10 CD--Tuna fish salad 500 .25 CD--Sirloin steak with onions 1250 .55 Pineapple fruit jelly with whipped cream 108.69 .05 CD--Cup custard 227.2 .10 CD--Roast beef with potato salad 500 .25 CD--Tenderloin steak 1250 .60 D--Milk toast 312.5 .15 Strawberry cornstarch with whipped cream 104.16 .05 Strawberry ice cream 208.3 .10 CD--Clam chowder 416.6 .20 C --Chicken soup 312.5 .15 CD--Crab meat salad 416.6 .20 Vegetable soup 192.3 .10 Stewed rhubarb 92.59 .05 CD--Creamed chicken on toast 357 .20 Strawberries with cream 277.7 .15 Strawberry short cake 277.7 .15 CD--Chicken omelet 416.6 .20 CD--Deviled crab 277.7 .20 Sliced bananas 89.28 .05 CD--Spaghetti and cheese 178.57 .10 CD--Fried ham 416.6 .25 D--Minced chicken sandwich with lettuce 166.66 .10 C --Bean soup with croutons 166.66 .10 CD--Hot roast beef sandwich 250 .15 CD--Club sandwich 416.6 .25 CD--Sliced chicken sandwich 156.25 .10 CD--Poached eggs on toast 500 .20 Strawberries with ice cream 192.3 .15 C --Cream of wheat 125 .10 Blackberries and cream 113.63 .10 Stewed corn 52.08 .05 C --Creamed asparagus on toast 192.3 .20 Watermelon 125 .15 C --Tomato soup with rice 73.52 .10 Sliced pineapple 35.21 .05 Grape Fruit 78.12 .15 CD--Raw oysters 55.55 .15 Sliced tomatoes with lettuce 50 .15 C --Sliced tomatoes 30.48 .10 Tomatoes and lettuce with dressing 53.19 .20 Cantaloupe 36.23 .15 Champagne[E] 357 1.00 ---------------------------------------------------------------------------

[B] These values cover the whole portion as served, including bread and b.u.t.ter.

[C] Contains 15 per cent. or over of heat in protein.

[D] Contains the protein of meat, milk, eggs or cheese.

[E] Not purchased in the restaurant.

[Sidenote: The Minimal Cost of Food]

Professor Graham Lusk has very kindly contributed the following comments and additional table, derived from this material:

"The above are a.n.a.lyses of 350 different samples of foods purchased over the counters of a company which maintains a chain of restaurants in New York City, and obtained without knowledge on the part of these restaurants that the a.n.a.lyses were contemplated.

"One may reliably a.s.sume that for the man of ordinary size, who lives without doing any special muscular exercise, the fuel requirement of the body each day amounts to 2,500 calories of heat. Translated into common terms, this is the quant.i.ty of heat which would be required to raise about 25 quarts of water from the freezing to the boiling point. Miss Cauble, a special investigator of the a.s.sociation for the Improvement of the Condition of the Poor, kindly estimated the cost at wholesale prices of the ingredients of different portions sold in the restaurants. These are given in Table 9 beginning on page 64 of the pamphlet from which the above table was derived. The data enable one to construct a new table which gives the estimated wholesale cost of 2,500 calories in the various familiar forms of food sold in the restaurant. This represents the minimum cost of fuel for the support of an adult during twenty-four hours without taking into consideration labor, fuel or rent which, in the case of the restaurant, must be included in the cost of the foods when they are eaten. It represents the minimal cost of food in the home.

"It appears from the table given below that the cost of 2,500 calories in the wholesale market varies from $.04 in the case of boiled rice to $.61 for shad. About half of the dishes can be obtained at wholesale at a price less than $.25 for 2,500 calories, or less than a cent per hundred calories, a cost which is the standard striven for in school lunches. The table is given on the next page.

ESTIMATED WHOLESALE COST OF THE UNCOOKED INGREDIENTS OF 2500 CALORIES CONTAINED IN STANDARD FOODS ARRANGED ACCORDING TO THEIR INCREASING COST.

Apple tapioca pudding $.04 Rice, boiled (side order) .04 Bath buns .06 Pie, apple .07 Pie, rhubarb .08 Apple, baked .09 Pie, strawberry .09 Cocoa .09 Crullers .10 *Fish cakes with tomato sauce .13 m.u.f.fins, corn .13 *Lamb croquette and mashed potatoes .14 *Beans, Boston baked .15 *Beef, corned .15 Pie, lemon .15 Chicken wings on toast .16 Napoleon .16 *Salad, potato .16 Toast, b.u.t.tered .16 Cream roll .17 *Beef, creamed, chipped, on toast .18 Cakes, b.u.t.ter .19 *Roast, Vienna, and spaghetti and potatoes .19 Pudding, tapioca, creamed .20 Sandwich, oyster .20 *Veal cutlet, breaded and tomato sauce .20 *Beef, corned, hash browned in pan .21 *Liver and bacon .21 *Roast, Vienna, with French fried potatoes .21 *Stew, lamb .21 *Beans, New York, baked .22 Cakes, buckwheat, with maple cane sirup .22 Coffee, cup of (contained cream and sugar) .22 Pudding, bread, with vanilla sauce .24 *Beef, corned, hashed, steamed .25 Oatmeal, fresh cooked, with cream .25 *Stew, beef .25 Pie, oyster .26 Potatoes, French fried, extra order .26 *Sandwich, ham .26 *Beef, creamed, chipped .27 *Sandwich, corned beef .27 *Beef, corned, hashed, steamed, with poached egg .28 *Mackerel, broiled salt, with mashed potatoes .28 Milk .29 Pudding, rice, cold .29 *Rice, hot, with poached egg .29 Soup, bean, with croutons .29 *Sandwich, minced chicken .30 Cornstarch, chocolate, with cream .31 Ice cream, strawberry .31 *Omelet, ham .32 Sandwich, cream cheese walnut .32 *Omelet, plain .33 Cornstarch, vanilla, with cream .34 *Omelet, onion .34 *Oyster fry, small .34 *Eggs, fried (2) .35 *Sandwich, fried egg .35 Sausage, country .35 *Chicken croquette and French fried potatoes .36 *Eggs, creamed, on toast .36 *Omelet, parsley .37 *Omelet, Spanish, with French fried potatoes .37 *Sandwich, tomato .39 *Eggs, scrambled (2) .40 *Lamb chops (2) .40 Sandwich, club .40 *Salad, tuna fish .41 Custard .43 *Sandwich, chicken, sliced .43 *Steak, tenderloin .43 *Ham, fried .44 *Sandwich, roast beef, hot .44 Strawberries with cream .44 Toast, milk .45 *Eggs, boiled (2) .47 *Omelet, chicken .47 *Sandwich, minced chicken with lettuce .49 *Eggs, poached on toast (2) .59 *Shad, baked, and dressing .61

[*] These orders contained bread and b.u.t.ter, which are figured in the food values. Of the orders containing bread the fractional part of the nutritional energy of the order from this source averaged 43.7 per cent.

of the total.

"Contemplation of these results may be made after the housekeeper has carefully gone through the monthly hills for food, divided the cost of the total food by the number of days in the month and then divided this figure by the number of people in the family, counting children between five and fifteen years of age at two-thirds of an adult.

"It would be interesting to know whether the cost of food for the adult as determined in this fas.h.i.+on was $.25, $.50 or $1.00 per day. Wherever the higher values are reached it is certain that extravagant profits are paid to middlemen or great waste exists in the kitchen.

"The theme might still further be elaborated, but the essential data for those interested in food economics can be obtained from the table itself. Wholesale prices are used for the reason that retail prices are subject to great variation. The fluctuation of retail prices does not make it feasible to give their equivalents for the wholesale list, but the relations.h.i.+p can be judged by noting the equivalents for the extremes. In this table, for example, the retail price of 2500 calories of rice would be about 13 cents as against 4 cents wholesale, and for shad about $1.50, retail as against 61 cents wholesale."

CALORIES OF FOOD CONSUMED DAILY[F]

[F] _Skandinavisches Archiv fur Physiologie_ x.x.xI. Band. 1., 2 u. 3.

Heft, Leipzig, Verlag Von Veit & Comp., 1914.

The following table is derived from data produced by Becker and Hamalainen of the University of Helsingfors, Finland, from actual experiment with individuals alternately resting and working at their respective trades while in the "respiration calorimeter."

--------------+----+---------+-----+-----------------+--------+--------- During During Total Rest Work Calories +-----------------+--------+ per Day Occupation Age Height Wgt. Calories Calories Calories (8 Hrs.

Ft.-Ins. Lbs. per Hour per Hour per Hour Work.

per Lb. 16 Hrs.

of Body Rest) Weight --------------+----+---------+-----+--------+--------+--------+--------- MEN --------------+----+---------+-----+--------+--------+--------+--------- Shoemaker 56 5-0 145 73 .50 172 2544 Shoemaker 30 5-8 143 87 .60 171 2760 Tailor 39 5-5 141 72 .50 124 2144 Tailor 46 5-10 161 102 .63 135 2712 Bookbinder 19 6-0 150 87 .58 164 2704 Bookbinder 23 5-4 143 85 .59 163 2664 Metalworker 34 5-4 139 81 .58 216 3024 Metalworker 27 5-5 130 99 .76 219 3336 Painter 25 5-11 154 104 .67 231 3512 Painter 27 5-8 147 111 .79 230 3616 Joiner 42 5-7 154 81 .50 204 2928 Joiner 24 5-5 141 85 .60 244 3312 Stone-worker 27 5-11 156 90 .57 408 4704 Stone-worker 22 5-8 141 85 .60 366 4288 Sawyer 42 5-5 167 86 .50 501 5384 Sawyer 43 5-5 143 84 .59 451 4952 --------------+----+---------+-----+--------+--------+--------+--------- WOMEN --------------+----+---------+-----+--------+--------+--------+--------- Hand-sewer 53 5-3 139 75 .54 83 1864 Hand-sewer 35 5-6 143 64 .45 88 1728 Machine-sewer 53 5-3 139 75 .54 103 2024 Machine-sewer 19 5-3 110 64 .58 119 1976 Wash-woman 43 5-3 125 75 .60 285 3480 Wash-woman 19 5-3 110 64 .58 186 2512 Waitress 43 5-3 125 75 .60 228 3024 Waitress 19 5-3 110 64 .58 143 2168 Bookbinder 22 5-4 105 70 .65 98 1904 Bookbinder 22 5-3 112 61 .54 127 1992 --------------+----+---------+-----+--------+--------+--------+---------

For example, for sawyers (an active occupation), the heat production and consequent requirement in calories worked out as follows:

During rest 84 calories 16 h. 1344 During work 451 calories 8 h. 3608 ---- Total calories 4952

The tailor (sedentary occupation) showed the following heat production and calorific requirement:

72 calories 16 h. 1152 124 calories 8 h. 992 ---- Total calories 2144

These figures show the wide variation in food requirements according to age, weight and occupation.