Diet and Health | Page 8

fatter and the thin thinner, and both more feeble
mentally.
[Sidenote: 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
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, 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.
[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.
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............ 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