More Keys and More Calories

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

Beef:
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:
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

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 Medium size.	3-1/3 oz. 100 C.
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.	Average size	30 C.
They won't make you thin.
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.