DIET AND HEALTH

A BOOK - PAGE 3

Diet and Health Key to the Calories - Page 3

Chapter 2

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Definition to learn:

CALORIE; symbol C.; a heat unit and food value unit; is that amount of
heat necessary to raise one pound of water 4 degrees Fahrenheit.

Pronounced Kal'-o-ri

There is a good deal of effort expended by many semi-educated
individuals to discredit the knowledge of calories, saying that it is a
foolish food science, a fallacy, a fetish, and so forth.

They reason, or rather say, that because there are no calories in some
of the very vital elements of foods--the vitamines and the mineral
salts--therefore it is not necessary to know about them. They further
argue that their grandfathers never heard of calories and they got along
all right. That grandfather argument always enrages my mortal mind.

A Unit of Measure

Now you know that a calorie is a unit of measuring heat and food. It is
not heat, not food; simply a unit of measure. And as food is of supreme
importance, certainly a knowledge of how it should be measured is also
of supreme importance.

Yes, They Are Kosher

You should know and also use the word calorie as frequently, or more
frequently, than you use the words foot, yard, quart, gallon, and so
forth, as measures of length and of liquids. Hereafter you are going to
eat calories of food. Instead of saying one slice of bread, or a piece
of pie, you will say 100 Calories of bread, 350 Calories of pie.

The following is the way the calorie is determined:

An apparatus known as the bomb calorimeter has two chambers, the inner,
which contains the dry food to be burned, say a definite amount of
sugar, and an outer, which is filled with water. The food is ignited
with an electric connection and burned. This heat is transferred to the
water. When one pound of water is raised 4 degrees Fahrenheit, the
amount of heat used is arbitrarily chosen as the unit of heat, and is
called the Calorie.

Food burned (oxydized) in the body has been proved to give off
approximately the same amount of heat or energy as when burned in the
calorimeter.

_Approximate Measures

     1 oz. Fat                 = 275 C.
                               --about 255 in the body.

     1 oz. Protein (dry)       = 120 C.
                               --about 113 in the body.

     1 oz. Carbohydrates (dry) = 120 C.
                               --about 113 in the body.

     (ROSE.)

Can you see now why fats are valuable? Why they make fat more than any
other food? They give off more than two and one-fourth times as much
heat, or energy, as the other foods.

See Next Chapter for Definitions

Notice that protein and carbohydrates have the same food value as to
heat or energy, each 113 Calories to the dry ounce. However, they are
not interchangeable; that is, carbohydrates will not take the place of
protein for protein is absolutely necessary to build and repair tissue,
and carbohydrates cannot do that. But fats and carbohydrates are
interchangeable as fuel or energy foods.

Calories Needed per Day for Normal Individuals

Business of Growing

This depends upon age, weight, and physical activities; the baby and the
growing child needing many more calories per pound per day than the
adult, who has to supply only his energy and repair needs. The aged
require still less than the young adult. As to weight; I have told you
why overweight individuals need so little. As to physical activities;
the more active, obviously the more calories needed, for every movement
consumes calories.

Many Know Nothing of This

The Maine lumbermen, for instance, while working during the winter
months, consume from 5000 to 8000 Calories per day. But they do a
tremendous amount of physical work.

_Mental work does not require added nourishment._ This has been proved,
and if an excess be taken over what is needed at rest (if considerable
exercise is not taken while doing the mental work) the work is not so
well done.

Calories Required for Normal

                                          Per pound
                                           per day

     Infants require                       40-50 C.
     Growing Children                      30-40 C.
     Adults (depending upon activity)      15-20 C.
     Old age requires                 15 or less C.

In Round Numbers for the Day

     Child 2-6      1000 to 1600 C. per day
     Child 6-12     1600 to 2500 C. per day
     Youth 12-18    2500 to 3000 C. per day

Growth Demands

(Remember that in general the boy needs as much as his father, and the
girl as much as her mother.)

MAN (per day):

     At rest                   1800 to 2000 C.
     Sedentary                 2200 to 2800 C.
     Working                   3500 to 4000 C.

     WOMAN (per day):

     At rest                   1600 to 1800 C.
     Sedentary occupations
       (bookkeeper, etc.)      2000 to 2200 C.
     Occupations involving
       standing, walking, or
       manual labor (general
       housekeeping, etc.)     2200 to 2500 C.
     Occupations requiring
       strength (laundress,
       etc.)                   2500 to 3000 C.
                                    (ROSE.)

Example of Finding Number of Calories Needed

1. Determine normal weight by rule.

2. Multiply normal weight by number of calories needed per pound per
day.

For example, say you weigh 220 or 125 lbs., but by the rule for your
height your weight should be 150 lbs.; then 150 would be the number you
would use.

[Sidenote: _Work Out Your Requirements_]

By the rule I have given, adults require 15-20 Calories per pound per
day, depending upon activity. For example, if you have no physical
activities, then take the lowest figure, 15. 150x15--2250. Therefore
your requirement, if your weight should be 150, is 2250 Calories per
day.

Now, if you want to lose, cut down 500-1000 Calories per day from that.

Five hundred Calories equal approximately 2 ounces of fat. Two ounces
per day would be about 4 pounds per month, or 48 pounds per year.
Cutting out 1000 Calories per day would equal a reduction of
approximately 8 pounds per month, or 96 pounds per year. These pounds
you can absolutely lose by having a knowledge of food values (calories)
and regulating your intake accordingly. You can now see the importance
of a knowledge of calories.


 _1 lb. fat 4000 C_
 _1/2 lb. fat 2000 C_
 _1/4 lb. fat 1000 C_
 _1/8 lb. fat 500 C_ ]

If you want to gain, add gradually 500-1000 Calories per day.

Review

1. Define Calorie, and tell how determined.

2. How many C. in 1 oz. fat? of carbohydrates? of protein?

3. Why are fats so fattening?

4. How many C. per day do you require? do mental workers?

5. Upon what do C. needed per day for normal individuals depend?
Discuss.

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P. S. If you want to learn more about why Diets Don't Work, please click here.

If you want to learn how to burn fat, a great book to read is Burn the Fat, Feed the Muscle by Tom Venuto