Diet and Health | Page 8

small, crisp.......60 C. Turkey.........................1-1/3 oz. 100 C. A.h........3-1/3 oz., 260 C.
[Sidenote: 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. Consomm��s, 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