Diet and Health Part 8

Pie with top crust, about 1/4 ordinary slice, or 1-1/4 in. 100 C.

A.h., 1/6 pie 350 C.

Pie without top crust, 2 in. 100 C.

Custard, lemon, squash, etc.

A.h., 1/6 pie. 250-300 C.

Puddings, average cup 1/4 100 C.

A.h. 200-350 C.

Depends upon richness.

Ice Cream h. tbsp. 1 100 C.

A.h. 200-350 C.

Depends upon richness.

Cakes 1 oz. 100 C.

A.h. 200-350 C.

Depends upon size, icing, fruit, nuts, etc.; compute approximately.

Sugar cubes 3 100 C.

Granulated h. tsp. 2 100 C.

Saccharine, a coal tar product 300 to 500 times sweeter than sugar, but of no food value. Not advisable to use habitually. Better learn to like things unsweetened--it can be done.

CONDIMENTS AND SAUCES

Mayonnaise m. tbsp. 1 100 C.

A.h. 200 C.

Olive oil and other oils. dsp. 1 100 C.

Olives, green or ripe 6-8 100 C.

1 olive 10-15 C.

Tomato Catsup 6 oz. 100 C.

1 tbsp. 10 C.

Thick Gravies tbsp. 3 100 C.

NUTS

Almonds, large 10 100 C.

1 almond 10 C.

Brazil, large 2-1/2 100 C.

1 Brazil nut 45 C.

Chestnuts, small 20 100 C.

1 chestnut 5 C.

Peanuts, large double 10 100 C.

1 bag 250-300 C.

Pecans, large 5 100 C.

1 pecan 20 C.

Walnuts, large 3-1/3 100 C.

1 walnut 30 C.

Cocoanut, prepared 1/2 oz. 100 C.

Peanut b.u.t.ter 2-1/2 tsp. 100 C.

_Key to Key_

[Sidenote: _Remember This_]

If you will remember the following portions of food, you will have a standard by which to compute your servings:

Lean Meat: a piece 3 x 2 x 1/2 (2 oz.) 100 C.

Now if your serving of meat or fish is fat, mentally cut in two for same value. If very lean, you should add a little.

White Bread: slice 3 x 4x 1/2 100 C.

Compute other breads by this.

b.u.t.ter: 1 scant tablespoonful 100 C.

Sugar: 1 heaping teaspoonful 50 C.

Potatoes: 1 medium, boiled or baked. 100 C.

Watery Vegetables: 1 helping 15-35 C.

If food is fried, or b.u.t.ter, oil, or cream sauces are added, the C.

value increases markedly.

_Review_

1. Why is a mixture of foods necessary?

2. Give the caloric value of the following: 1 gla.s.s of milk, skim; b.u.t.termilk; 10 chocolate creams; 1 bag peanuts; 1 pat b.u.t.ter; 1 piece pie.

3. Name foods low in caloric value. Why are they valuable?

4. How many calories of bread and b.u.t.ter do you daily consume?

5. Reckon your usual caloric intake. How much of it is in excess of your needs?

6. Memorize caloric value of foods you are fond of.

_This Table of Foods, With the C Given Per Oz. Will Help You_

The caloric value of pure fat is 255 C per oz., dry starches and sugars (carbohydrates), and protein (the meat element), is 113. This means fats are 2-1/4 times more fattening than other foods. Most foods contain considerable water, so the following is an approximate table of foods 'as is.' I have given round numbers in the table so you can more easily remember them. _Memorize it_.

Calories per oz.

Fats 255 Nuts, edible part 200 Sugar 115 Cream cheese 110 Cottage cheese (no fat) 30 Breads 75 Lean meats 50 Lean fish 35 Eggs (per oz.) 40 Milk, whole 20 Milk, skim and b.u.t.termilk (no fat) 10 Milk, condensed, sweet 100 Milk, condensed, unsweet. 50 Cream, thin 60 Cream, thick 110 Fruits: Dried 100 Sweet 25 Acid 15 Vegetables: Potatoes, plain (oz.) 30 Cooked Legumes, (peas, beans, etc.) 20-35 Watery and leafy 5-15

5

Vegetarianism vs. Meat Eating