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DIET AND HEALTH BOOK
MORE KEYS MORE CALORIES
PAGE 5
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Diet and Health More Keys More Calories - Page 5
Chapter 4
List of Foods to Follow
The following list probably does not contain all of the foods you might like and want to know about, but from those named you can judge of the food value of others. In general, the caloric value, and therefore the fattening value, depends upon the amount of fat and the degree of concentration.
Important
But remember this point: 'Any food eaten beyond what your system requires for its energy, growth, and repair, is fattening, or is an irritant, or both'.
A Moderate Sized Chocolate Cream
If a food contains much fat, you will know that it is high in food
value, for fat has two and one-quarter times the caloric value that
proteins and carbohydrates have. Dry foods are high in value, for they
are concentrated and contain little water. Compare the quantity of two
heaping teaspoonfuls of sugar, a concentrated food, and one and one-half
pounds of lettuce, a watery vegetable, each having the same caloric
value. A moderate sized chocolate cream is not only concentrated but
has considerable fat in the chocolate.
Enuf Sed
It is not necessary to know accurately the caloric values. In fact,
authorities differ in some of their computations. The list is not
mathematically correct, but it will give you a good idea of the relative
values, and is accurate enough for our purposes. I have purposely given
round numbers, where possible, in order to make them more easily
remembered.
In reckoning made dishes, such as puddings and sauces, you must compute
the different ingredients approximately. About how much sugar it has,
how much fat to the dish, and so on. In reckoning any food, if you are
reducing, give it the benefit of the doubt on the high count; and if
trying to gain, count it low.
It is well, if you are much overweight or underweight, to have some of
these foods that are given weighed, so that you can judge approximately
what your servings will total.
A Mixture
A mixture of foods should be used, in order to get the different
elements which are necessary for the human machine. It is not wholesome
to have many foods at a meal; but the menu should be varied from day to
day.
Any regimen which does not allow some carbohydrates and fats for the fuel foods is injurious if persisted in for a length of time.
Thoroughly Masticate Everything
As to harmful combinations; there are not many, and if your food is
thoroughly masticated you need not concern yourself very much about
them. However, if you find a food disagrees with you, or that certain
combinations disagree, do not try to use them. Underweight individuals
sometimes have to train their digestive tracts for some of the foods
they need.
Coffee, tea and other mild stimulants are not harmful to the majority;
but, like everything else, in excess they will cause ill health.
Alcoholic drinks make the fat fatter and the thin thinner, and both more
feeble mentally.
I Love Her
I hope I have stimulated you to an interest in dietetics. There are many
books which go into the subject much more deeply. I recommend,
especially, "The Home Dietitian," written by my beloved colleague and
classmate, Dr. Belle Wood-Comstock.
Others I have read that are especially suitable for the home are
"Feeding the Family," by Mary Schwartz Rose, and "Dietary Computer," by
Pope. There are doubtless many other good ones. The Department of
Agriculture publishes free bulletins on the subject. Farmers' Bulletin
No. 142, by Atwater, is very comprehensive.
Other authorities I have consulted are Lusk, Friedenwald and Ruhräh, Gautier, Sherman, Buttner, Locke and Von Noorden.
Measuring
Table
1 teaspoon (tsp.)
fluid
1/6 oz.
1 dessertspoon
(tsp.)
1/3 oz.
1 tablespoon
(tbsp.)
1/2 oz.
1 ordinary
cup
8 oz.
1 ordinary
glass
8 oz.
Average
helping
a.h.
One Hundred Calorie Portions and Average Helpings
(Approximate Measures)
(ATWATER, LOCKE, ROSE)
MEATS
Beefsteak, lean
round..............2 oz. 100 C.
A.h.......
3-1/2 oz., 185 C.
Beefsteak,
tenderloin..............1 oz. 100 C.
A.h.................. 285 C.
Beef, roast, very
lean.............3 oz. 100 C.
A.h.................. 150 C.
Chicken,
roast..................1-2/3oz. 100 C.
1
slice.............. 180 C.
Frankfurters, 1
sausage............1 oz. 100 C.
Chops, lamb or
mutton..........1-1/2 oz. 100 C.
Average
chops.... 150-300 C.
Pork:
Bacon,
crisp...................1/2 oz. 100 C.
1 small slice, crisp 25 C.
Chop.........................1-1/2 oz. 100 C.
Medium..........160-300 C.
Ham,
boiled..................1-1/3 oz. 100 C.
A.h..........3 oz., 250 C.
Ham,
fried.....................3/4 oz. 100 C.
A.h..........3 oz., 400 C.
Sausage..........................1 oz. 100 C.
1 small, crisp.......60 C.
Turkey.........................1-1/3 oz. 100 C.
A.h........3-1/3 oz., 260 C.
Fish Boiled
or Broiled
FISH
Fish, Lean, Cod,
Halibut...........3 oz. 100 C.
A.h........... 4 oz., 135 C.
Fish, fat, salmon, sardines
...1 1/2 oz. 100 C.
A.h........... 4 oz., 260 C.
Lobster............................4 oz. 100 C.
A.h.................. 100 C.
Oysters..........................
12 100 C.
1
oyster............... 8 C.
Clams,
long....................... 8
100 C.
1
clam................ 12 C.
SOUPS
Cream soups,
average...............3 oz. 100 C.
A.h........... 4 oz., 125 C.
Consommés, no
fat.................30 oz. 100 C.
A.h........... 4 oz., 15 C.
DAIRY
PRODUCTS AND EGGS
Butter, 1 level tbsp. scant
.... 1/2 oz. 100 C.
1
ball............... 120 C.
Cheese (American, Roquefort,
Swiss,
etc.)..... 1-1/8 cu. in 3/4 oz. 100 C.
Cottage
Cheese.................... 3 oz. 100 C.
A.h.................. 100 C.
Whole
Milk........................ 5 oz. 100 C.
1
glass.............. 160 C.
Skim
Milk........................ 10 oz. 100 C.
1
glass............... 80 C.
Malted Milk
(dry).............1 h. tbsp. 100 C.
Buttermilk,
natural.............. 10 oz. 100 C.
1
glass............... 80 C.
Koumiss........................... 6 oz. 100 C.
1
glass.............. 130 C.
Condensed,
unsweetened............ 2 oz. 100 C.
1
tbsp................ 35 C.
Condensed,
sweetened, 1-1/4 tbsp....... 100 C.
Cream,
average.................1-1/3 oz. 100 C.
1
tbsp................ 50 C.
Cream, whipped................
1-1/3 oz. 100 C.
1 h.
tbsp............ 100 C.
Eggs, 1
large..................... 1
100 C.
Average
egg........... 80 C.
Boiled or
poached; if fried, C. depend upon
fat adhering.
VEGETABLES
When not otherwise indicated, the method of cooking is by boiling. The
caloric value of sauces served with them not included.
Asparagus, large
stalks........... 20 100 C.
1
stalk................ 5 C.
Beets........................... 1 lb. 100 C.
2 h.
tbsp............. 30 C.
Beans, Baked,
home.............1-1/2 oz. 100 C.
3 h.
tbsp............ 300 C.
Beans, Baked,
canned...........2-1/2 oz. 100 C.
3 h.
tbsp............ 150 C.
Beans,
Lima....................... 3 oz. 100 C.
3 h.
tbsp............ 130 C.
Beans,
String..................... 1 lb. 100 C.
2 h.
tbsp............. 15 C.
Cabbage.......................
1-1/2 lb. 100 C.
3 h.
tbsp............. 10 C.
Carrots........................... 1 lb. 100 C.
3 h.
tbsp............. 20 C.
Cauliflower....................... 1 lb. 100 C.
3 h.
tbsp............. 20 C.
Celery,
uncooked.................. 1 lb. 100 C.
6
stalks.............. 15 C.
Corn, canned..................
3-1/3 oz. 100 C.
2 h.
tbsp............ 100 C.
Corn, green, 1 ear............
3-1/3 oz. 100 C.
Medium size.
Cucumber......................
1-1/2 lb. 100 C.
10 to 12
thin slices.. 10 C.
Lettuce.......................
1-1/2 lb. 100 C.
A.h................. 5-10 C.
Mushrooms......................... 8 oz. 100 C.
Onions, 2
large................... 8 oz. 100 C.
Parsnips.......................... 8 oz. 100 C.
A.h............ 2 oz., 25 C.
Peas,
green....................... 3 oz. 100 C.
A.h., 3 h.
tbsp...... 100 C.
Potatoes, sweet...............
1-1/2 oz. 100 C.
1
medium............. 200 C.
Potatoes,
white................... 3 oz. 100 C.
1
medium............. 100 C.
Potato
Chips......scant........... 1 oz. 100 C.
A.h., 8-10
pieces.... 100 C.
Radishes.......................... 1 lb. 100 C.
A.h., 6
red button.... 15 C.
Spinach.......................
1-1/2 lb. 100 C.
A.h., 1/2
cup......... 25 C.
Squash............................ 1 lb. 100 C.
A.h., 2h.
tbsp........ 25 C.
Tomatoes.......................... 1 lb. 100 C.
A.h., 1
large......... 50 C.
Turnips........................... 1 lb. 100 C.
A.h., 2 h.
tbsp....... 25 C.
FRUITS
Apple............................. 7 oz. 100 C.
1 average
size......... 50 C.
Banana............................ 5 oz. 100 C.
1
small............... 100 C.
Berries.............average....... 5 oz. 100 C.
1 small
cup........... 100 C.
Cantaloupe........................ 1 lb. 100 C.
A.h., 1/2
melon....... 100 C.
Cherries.......................... 5 oz. 100 C.
A.h., 1
small cup..... 100 C.
Grapes............................ 5 oz. 100 C.
A.h., 1
small bunch... 100 C.
Lemons (5 oz.
each)............... 2 100 C.
They won't
make you thin.
Average
size........... 30 C.
Oranges (9 oz.
each).............. 1 100 C.
Peaches (5 oz.
each).............. 2 100 C.
Average
size........... 50 C.
Pears (6 oz.
each)................ 1 100 C.
Average
size........... 90 C.
Pineapple,
fresh.................. 7 oz. 100 C.
2 slices,
1 in. thick. 100 C.
Plums,
large..................... 3 or 4 100 C.
1
plum................. 30 C.
Watermelon....................
1-1/2 lb. 100 C.
Large
slice............ 15 C.
Dates (dry),
large................ 3-4 100 C.
1
large................ 25 C.
Figs (dry),
large................. 1-1/2 100 C.
1
large................ 65 C.
Prunes (dry),
large............... 3 100 C.
1
large................ 35 C.
Stewed, 4
medium, with
4 tbsp. juice....... 200 C.
BREAD AND
CRACKERS
Brown Bread, 1 slice, 3 in. in
diam., 3/4 in. thick 100 C.
Corn Bread, 3 x 2 x
3/4
1-1/2
oz.
100 C.
Victory Bread, 1 slice, 3 x 4
x 1/2
in.
100 C.
White, gluten, rye, whole wheat, etc., practically same caloric value
per same weight. There is so little difference between the caloric value
of gluten bread and other breads that it is not necessary for reducing
to try to get it. (Toasted bread has the same caloric value that it had
before toasting. It is more easily digested, but just as fattening.
Advised, however, because it makes you chew.)
1 French or Vienna
roll
100 C.
Zweiback
3/4 oz. 100 C.
1 slice,
3-1/4 x 1-1/4 x 1/2 in., 35 C.
Graham
Crackers
3 100 C.
1 c., 3
in.
sq.
35 C.
Oyster
Crackers
24 100 C.
Soda
Crackers
4 100 C.
1
c.
25 C.
Pretzels
5 100 C.
1
p.
20 C.
BREAKFAST
FOODS, ETC.
Farina or Cream of
Wheat
6 oz. 100 C.
2 h.
tbsp
60 C.
Force
1 oz. 100 C.
5 h.
tbsp
65 C.
Grapenuts
scant
1 oz. 100 C.
2
tbsp
100 C.
Griddle Cakes, 4-1/2 in. in
diam.
100 C.
A.h., 3
cakes
300 C.
(This does
not include butter and syrup, remember.)
Hominy
4 oz. 100 C.
2 h.
tbsp
85 C.
Macaroni,
plain
4 oz. 100 C.
2 h.
tbsp
90 C.
Macaroni and cheese (depends
on amt. cheese)
2 h.
tbsp
200-300 C.
Muffin,
average
3/4 m. 100 C.
1
muffin
125 C.
Oatmeal
5 oz. 100 C.
1 small
cup
100 C.
Puffed
Rice
1 oz. 100 C.
5 h.
tbsp
50 C.
Popcorn
(cups) 1-1/2 100 C.
A.h.
depends on butter added.
Rice,
boiled
4 oz. 100 C.
1/2
cup
100 C.
Shredded Wheat
Biscuit
1
100 C.
Triscuits
(_2_)
100 C.
Waffles
scant 1/2 w. 100 C.
1
waffle
225 C.
CANDY,
PASTRIES AND SWEETS
Chocolate creams,
medium.
1
100 C.
Chocolate, 1
lb
2880 C.
Cherries,
candied
10
100 C.
Cup Custard, 1/3
cup
100 C.
Chocolate Nut Caramels
1 x 1 x
4/5
in.
100 C.
Other candies, reckon sugar, nuts, etc.
Cookies, plain, diam. 3
in.
2
100 C.
1
cookie
50 C.
If raisins or nuts in them, count extra.
Doughnut
scant 2/3
100 C.
1 average
size
160 C.
Ginger-snap
5
100 C.
1
gingersnap
20 C.
Honey
h. tbsp.
1
100 C.
Thick
syrups approximately the same.
Ladyfingers
scant 1 oz. 100 C.
1
ladyfinger
35-50 C.
Macaroons
2 100 C.
1
macaroon
50 C.
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
Butter
2-1/2 tsp. 100 C.
Key to Key
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.
Butter: 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 butter, 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 glass of milk, skim; buttermilk; 10 chocolate creams; 1 bag peanuts; 1 pat butter; 1 piece pie.
3. Name foods low in caloric value. Why are they valuable?
4. How many calories of bread and butter 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 buttermilk
(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
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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
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