Diet and Health | Page 5

to give off
approximately the same amount of heat or energy as when burned in
the calorimeter.
[Sidenote: Approximate Measures]
1 oz. Fat = 275 C. --about 255 in the body.
1 oz. Protein (dry) = 120 C. --about 113 in the body.
1 oz. Carbohydrates (dry) = 120 C. --about 113 in the body.
(ROSE.)
Can you see now why fats are valuable? Why they make fat more than
any other food? They give off more than two and one-fourth times as
much heat, or energy, as the other foods.

[Sidenote: See Next Chapter for Definitions]
Notice that protein and carbohydrates have the same food value as to
heat or energy, each 113 Calories to the dry ounce. However, they are
not interchangeable; that is, carbohydrates will not take the place of
protein for protein is absolutely necessary to build 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.

3
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