Diet and Health | Page 9

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
[Sidenote: 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