Diet and Health | Page 5

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
[Sidenote: 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.
[Sidenote: 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.
[Sidenote: 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
[Sidenote: 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.
[Sidenote: 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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Review and More Definitions
[Sidenote: This Is Dry but Important]
FOOD: That which taken into the body builds and repairs tissue and yields energy in heat and muscular power.
[Sidenote: Approx. %'s if Normal]
CLASSES OF FOOD:
1. Protein, 18% of body weight. 2. Fats, 16% of body weight. 3. Carbohydrates, 1% of body weight. 4. Mineral matter, 5% of body weight. 5. Vitamines. 6. Water, 60% of body weight.
[Sidenote: Nitrogenous Food Compounds]
PROTEIN: Builds tissue, repairs waste, yields energy, and may help store fat. One-half, at least, of your protein should be from the vegetable kingdom.
A large percentage of protein is contained in
Eggs Meat Fowl Fish Nuts Milk Cheese Gluten of Wheat Legumes (beans, peas, lentils, peanuts, etc.)
[Sidenote: Protein 113 C. Per Oz.]
There is about one-fourth ounce protein in
1 egg 1 glass milk (skim, butter, or whole) 1-1/2 oz. lean meat, or fish or fowl 1 oz. (1-1/5 cu. in.) whole milk cheese 2 slices of bread, 3-1/2 x 3-1/2 x 1/2 (white, whole wheat, corn, etc.) 3 heaping tablespoonfuls canned baked beans or lima beans 17 peanuts
[Sidenote: 255 C. Per Oz.]
FATS: Yield energy and are stored as fat.
Animal Fat: Cream, Butter, Lard
Oils: Cottonseed, Olive Almonds, Peanuts, Walnuts Chocolate, etc.
[Sidenote: 113 C. Per Oz.]
CARBOHYDRATES: Yield energy and are stored as fat.
Sugars (candy, honey, syrup, sweet fruits)
Starches (breads, cereals, potatoes, corn, legumes, nuts)
Vegetable fibre, or cellulose
MINERAL MATTER: Shares in forming bones and teeth, and is necessary