APPENDIX

Value of 100-Calorie Portions of Common Foods

Edible Portion, Uncooked

Food Material	Weight[40]		Common Measures[41]	Prot.[41]	Fat[41]	Cbhy.[41]	Lime[40]	Phos.[40]	Iron[40]
	Oz.	Gr.		Calories	Calories	Calories	Grams	Grams	Grams
Almonds	.54	15.5	8-12	13	77	10	.046	.132	.0003
Apples	5.61	159.	1 large	3	7	90	.022	.05	.0005
Apricots (dried)	1.27	36.	4 large	7	3	90	.031	.1
Bacon	.56	16.	2 thin slices	7	93	0	.001	.04	.0002
Bananas	3.58	101.4	1 large	5	5	90	.01	.055	.0006
Barley flour	1.	28.	2 T.[44]	10	3	87		.083	.00028
Beans (dried), Lima	1.01	28.6	1½ T.	21	4	75	.028	.219	.00195
Beans, string	8.5	241.	1 qt.	15	48	37	.177	.284	.0038
Beef, round, lean	2.26	64.	½ × 2 × 2 in.	55	45	0	.01	.313	.002
Beets	7.66	217.1	2 med.	2	23	75	.06	.19	.0013
Bread, white	1.38	39.0	1 thick slice	13	6	81	.011	.075	.0003
Bread, whole wheat	1.44	40.7	1 thick slice	15	5	80	.016	.16	.0006
Butter	.46	13.	1 T. scant	.5	99.5	0	.003	.004
Chicken	3.27	92.6	½ × 3 × 3 in.	90	10	0	.007	.25
Carrots	7.80	221.2	2 med.	10	8	82	.168	.22	.0016
Celery	19.07	540.6	2 heads	24	5	71	.54	.54	.0027
Cheese, American	.8	22.8	1½ cub. in.	25	73	2	.25	.329
Cheese, cottage	3.21	91.1	3½ T.	76	8	16	.3	.4
Chestnuts	1.46	41.3	9	10	20	70	.017	.08	.0004
Cocoa	.71	20.1	3 T.	17	52	31	.027	.22	.0005
Corn, green	3.49	99.	3 T.	13	10	77	.008	.21	.00075
Crackers, soda	.85	24.2	2½	9	20	71	.006	.054	.00035
Crackers, wheatsworth	.81	23.	3	15	20	65	.016	.243	.0014
Crackers, oatmeal	.81	23.	2	11	24	65	.03	.216	.0009
Crackers, graham	.82	23.	2	9	20	71	.016	.243	.0014
Corn meal, granular	.99	28.1	3 T.	10	5	85	.004	.08	.0003
Corn meal, unbolted[42]	.92		3 T.	9
Cream, 20 per cent	1.49	40.	2 T.	5	86	9	.07	.10	.0001
Dates	1.02	28.8	4-6	2	7	91	.03	.03	.001
Eggs	2.38	67.5	1¼	32	68	0	.06	.24	.0019
Egg white	6.92	196.1	7-8	100	0	0	.028	.05	.0002
Egg yolk	.97	27.6	2	17	83	0	.05	.27	.0023
Figs	1.12	31.6	1 large	5	0	95	.089	.099	.001
Fish, cod (salt)	3.1	88.	1 c.[45] not packed	97	3	0	.036	.601	.001
Fish, haddock (fresh)	4.94	139.9	1 slice 1×2×3 in.	96	4	0	.04	.5
Fish, halibut (fresh)	2.93	82.5	1 slice ½×2×3 in.	61	39	0	.01	.3	.0002
Grape juice	3.53	100.	7 T.	0	0	100	.021	.04
Honey	1.03	30.6	4 t.[46]	1	0	99	.001	.01	.0003
Lady finger	.96	27.	1	10	12	78	.01	.05	.0003
Lentils	1.01	28.7	2 T.	21	7	72	.03	.18	.0024
Lettuce	18.47	523.6	1 large head	25	14	61	.26	.47	.005
Macaroni	.99	28.	16 sticks	15	0	85
Maple syrup	1.2	35.	4 t.	0	0	100	.06	.02	.0009
Milk, whole	5.1	144.5	⅔ c.	19	52	29	.239	.303	.00034
Milk, skimmed	9.61	272.5	1⅓ c.	37	7	56	.478	.606	.00068
Molasses	1.23	34.9	1½ T.	.5	0	95.5	.3	.1
Molasses cookie	.95	27.	1	6	23	71	.01	.05	.0003
Oatmeal	.88	25.1	4 T.	18	7	75	.03	.216	.0009
Olives (ripe)	1.3	38.	7	2	91	7	.06	.01	.0009
Onions	7.24	205.4	2½ large	13	5	82	.12	.24	.0011
Orange juice	8.17	231.5	1 large	0	0	100	.12	.07
Peaches (fresh)	8.53	242.1	2 large	7	2	91	.02	.113	.0007
Peanuts	.62	18.	13 double	20	63	17	.018	.160	.00035
Peanut butter	.58	16.	1 T.	19	64	17	.018	.160	.00035
Pears (fresh)	5.57	158.	1 large	4	7	89	.032	.09	.0005
Peas, dried	.99	28.1	2 T.	28	2	70	.04	.25	.0015
Peas, green	3.52	99.9	4 T.	28	4	68	.032	.24	.0016
Pecans	.46	13.	8	6	87	7	.016	.104	.00035
Pineapple (fresh)	8.18	232.	½ c. scant	4	6	90	.04	.14	.0011
Plums	4.18	118.5	3-4 large	4	6	90	.029	.064	.0006
Potatoes	4.23	120.	1 med.	11	1	88	.019	.166	.0015
Potatoes, sweet	2.86	81.2	1 small	6	5	89	.02	.08	.0004
Prunes (dried)	1.17	33.2	4-6 (30’s-40’s)	3	0	97	.02	.08	.0009
Raisins	1.02	29.	20	3	9	88	.02	.08	.001
Rhubarb	15.27	433.	8 stalks	10	27	63	.26	.3
Rice (polished)[43]	1.01	28.5	2 T.	9	1	90	.003	.057	.0003
Rye flour	1.01	28.5	3½ T.	8	0	92	.005	.22
Spinach	14.76	418.4	scant qt.	36	10	54	.37	.54	.0133
Squash	7.4	210.	9 T.	12	10	78	.054	.17	.0017
Sugar	.86	25.	5 t.	0	0	100	0	0
Tomatoes fresh	15.47	438.6	2-4 med.	15	16	69	.087	.257	.0017
Tapioca	.99	28.2	2 T.	0	0	100	0	0
Walnuts, Calif.	.48	14.	6	10	83	7	.01	.108	.0003
Wheat flour entire	.98	27.8	3½ T.	15	5	80	.01	.12	.0006
Wheat flour, wht., process	1.	28.3	3½ T.	12	3	85	.007	.05	.0004
Wheat, shredded	.94	27.	1	13	4	83	.016	.243	.0014

Composition of Common Measure Portions of Food[41]

Edible Portion, Uncooked

	Oz.	Grams	Total Cal.	Prot.	Fat	Cbhy.	Lime	Phos.	Iron
				Calories	Calories	Calories	Grams	Grams	Grams
Egg, whole	1.8	57	74	24	50	0	.044	.175	.0014
Egg, white	1.2	33	14	14	0	0	.004	.01	.00003
Egg, yolk	.6	17	60	10	50	0	.03	.16	.0014
Wheat flour, entire, 1 T.	.28	9.7	28	4	1	23	.017	.227	.0015
Wheat flour, entire, 1 cup	4.48	155.6	448	67	12	359	.268	4.076	.027
Wheat flour, white, 1 T.	.3	8	28	3	1	24	.002	.014	.0001
Wheat flour, white, 1 cup	5.	142	500	60	15	425	.035	.25	.002
Milk, whole, 1 T.	.7	20	14	3	7	4	.033	.042	.00005
Milk, whole, 1 pt.	17.2	487	337	64	175	98	.805	1.021	.0011
Milk, whole, 1 qt.	34.4	975	675	128	350	196	1.61	2.042	.0023
Milk, skimmed, 1 T.	.7	20	7	2.5	.5	4	.035	.044	.00005
Milk, skimmed, 1 pt.	17.2	487	179	66	13	100	.85	.108	.0012
Sugar, gran., 1 t.	.2	5	20			20
Sugar. gran., 1 T.	.7	15	60			60
Sugar, gran., 1 cup	7.5	210	840			840

Foods with Acid Balance [47]

Figures are per 100-Calorie portion

Cereals and Grains		Meats		Eggs
Lentils	1.7	Beef	2 to 10	Yolk	7
Rice	2.7	Mutton	3 to 4	White	9.5
Corn	1.8	Veal	4 to 10	Whole	7.5
Wheat flour	2.7	Chicken	4 to 10
Whole Wheat	3.3	Fish	4 to 12

Possibly: prunes, plums, cranberries.[48]

Foods with Potential Alkalinity[47]

Figures are per 100-Calorie portion

Less than 5	5 TO 15
Dates	Apples	Peaches
Grapes	Apricots	Pineapple
Milk (2.6)	Bananas	Potatoes
Nuts (except peanuts)	Beans	Raisins
Onions	Cherries	Radishes
Pears	Lemons	Raspberry juice
Peas	Oranges	Squash

15 TO 25	Very High
Beets	Celery	42.1
Cabbage	Chard	41.1
Carrots	Figs (dried)	32
Cauliflower	Cucumbers	45
Cantaloupe	Lettuce	38.6
Olives	Rhubarb	37
Tomatoes	Spinach	113

Principles of Growth

Height and weight are only one index of physical condition. They must be interpreted in connection with other factors, as organic and muscular conditions, appetite, energy.

Growth is not constant and regular but by spurts. Increase in height and in weight usually do not proceed together but alternate.

Two types of individuals are distinguished:

a. Rapid growth in height and weight until 9 to 12 years

Slower growth 12 to 16 years

Early maturity (12 to 14 years, girls; 13 to 15 years, boys);

b. Slow growth in height and weight until 12 to 12 years

Rapid growth after acceleration begins

Late maturity (14 to 16 years, girls; 15 to 18 years, boys).

Growth is influenced by various factors.

I. Heredity.

1. Race. Americans average heavier than Europeans, and taller than Europeans except Swedish, Danish, and Dutch. Children of Irish parentage average taller than children of German parentage. Children of American-born parents are in this country taller and heavier than children of foreign-born parents.

2. Family. Children tend to approximate height and build of family; good hygiene slightly increases average above immediate ancestors.

3. Sex. See pages [372-375].

II. Environment and Hygiene.

1. Hygiene. Good hygiene promotes growth in height and weight. Breastfed babies are usually found to increase more rapidly than those artificially fed, and this growth impulse continues through life. See page [100].

Height and Weight Charts.

A. Weight during the first year of 120 well-cared-for children (1) ====; compared with the average given by Dr. Holt (2) ....; and that of 500 institution children (3) ——.

B. Height during the first year of 120 well-cared-for children (1) ====; compared with the average given by Dr. Holt (2) ....; and that of 500 institution children (3) ——.

C. Weight of 278 well-cared-for children, ====; compared with 1,000 orphan asylum children, ——; and 69,000 school children, .....

D. Height of 278 well-cared-for children, ====; compared with 1,000 orphan asylum children, ——; and 98,000 school children, .....

A comparative study recently made of (a) 278 children in well-nourished families, (b) 1,000 orphan asylum inmates, (c) 69,000 public school children, revealed a difference of six (6) inches average height and twenty (20) pounds average weight, at twelve years of age, in favor of the first group, living under good conditions of nourishment, exercise, and hygiene, above the public-school group, the asylum group being intermediate.[49]

Illness retards growth, especially weight; adenoids retard growth in height and weight.

2. Urban or rural environment. Country children average taller, heavier, and greater lung capacity than city children.

3. Season. In the North Temperate Zone, increase in height is greatest from December to July, least from June to January; growth in weight is the reverse.

Maturity. Various factors influence the age of physiological maturity.

1. Sex. Girls mature at from 12 to 16 years, two years earlier than boys,—from 14 to 18 years. The period of adjustment is longer, slower, and with less stress and upheaval with boys than with girls.

2. Growth. Children above the average in height and weight at 12 years mature earlier than those at or below average height and weight.

3. Climate. Maturity is earlier in warm climates, and later in cold climates.

4. Urban or rural environment. Maturity is earlier with city children, later with country children.

5. Stimulation. Stimulating physical or psychical influences, as a stimulating diet, use of alcohol, early social dissipation, reading and plays that stimulate sex interest, tend to cause earlier maturity.

Children mentally defective, retarded, or laggards in school, are usually shorter and lighter weight and smaller lung capacity than the median for normal children.

Children above the median in height, weight, and lung capacity (the three are usually found together) are usually above the average in school grades of other children the same chronological age. Such children may be from 1 to 5 years older physiologically and mentally than children of the same chronological age who are below the median in height and weight.

Proportions.

During the entire growth period the proportions of different parts are constantly changing because of their uneven rate of growth. The awkwardness, easy fatigue, and weakness during childhood and adolescence are in no small measure due to these changing proportions and their inadequacy as compared with their adjustment in maturity.

The following variations from the average are indices of weakness, and measures should be taken for bringing them to normal.[50]

1. Over average weight with under average height.[50]

2. Under average weight with over average height.[50]

3. Chest circumference less than head circumference after two years, or less by more than one-fourth inch under two years; or chest circumference less than the following proportions of the body length: first year, 60%; 1 to 6 years, 56%; 6 to 9 years, 52%.[51]

4. Circumference of abdomen more than chest.

The Tables for the first five years are a composite of the figures by Holt (compiled from several hundred hospital and private practice cases in New York City), the American Medical Association (compiled from several thousand cases in 23 States), the Life Extension Institute, and the Better Babies’ Bureau of the Woman’s Home Companion. In the main, the minimum figures are those of Dr. Holt, the maximum those of the Woman’s Home Companion. The figures of Dr. Freeman from 278 children in private practice (see page of Charts) are from 5 to 10 per cent higher than the maximum given in the Tables, for height and weight.

All measurements are without clothing.

Height—Boys[52]

Age	Range Inches	Gain Inches	Age	Range Inches	Gain Inches
Birth	19½-20½		2 yr	31-33¾	3-4
3 mo	21-23½	3½	3 yr	34-37	3-3½
6 mo	25-26½	3¼	4 yr	36-39½	1-3
1 yr	29-29½	9-10	5 yr	39-42½	1-3

Until acceleration period, annual gain 1-2 inches.
During acceleration, annual gain 2-3 inches.

Acceleration period: girls, 11 to 14 years; boys, 13 to 15.

Slight gains after acceleration period.

After three years, height varies during day, being greatest on rising, shortest at night.

Weight—Boys[53]

Age	Range Pounds	Gain Pounds
Birth	6½-7½		Weight doubled: 5 months
3 mo	12½-		Weight trebled: 1 year
6 mo	16-17½		Weight quadrupled: 2½ years
9 mo	17½-20		Weight fivefold: 4 years
1 yr	20½-22	12-15	Loss of weight first 3 days
2 yr	26½-27½	5½-6	Regained by 7th to 10th day
3 yr	31½-33½	4½-6	Weekly gain:
4 yr	35-38	3½-4½	1st 5 months, 6 to 8 ounces
5 yr	41-43	5-6	To 1 year, 4 to 6 ounces

Acceleration period: girls, 11 to 16 years; boys, 13 to 18.

Weight varies during day, being greatest after supper, lowest before breakfast.

Girls nearly cease growing at about 17 years, boys at about 23 years.

Lung capacity is greater in boys than girls, all ages.

Relative Weight and Height Table—Boys [54]

The figures represent weight in pounds

Height in Inches	5 Yrs.	6 Yrs.	7 Yrs.	8 Yrs.	9 Yrs.	10 Yrs.	11 Yrs.	12 Yrs.	13 Yrs.	14 Yrs.	15 Yrs.	16 Yrs.	17 Yrs.	18 Yrs.	19 Yrs.	20 Yrs.
39	35
40	38	36
41	39	39
42	41	41
43	42	42	42
44	46	44	43
45		46	46	45
46		48	48	48
47			49	50	50
48			54	53	53	53
49				54	55	55
50				57	58	58
51				59	60	60	61
52					62	62	61	63
53					62	65	65	67	67	67
54					65	68	68	70	71	71
55						69	71	75	75	76
56						71	77	76	78	79	79
57							77	79	80	82	82
58							78	84	85	86	87
59								84	86	90	91
60								85	91	94	95	90
61									98	97	99	96
62									99	103	106	104	104
63									100	107	112	112	110	118
64										114	118	120	117	120	120
65										122	119	122	122	120	126	125
66											121	125	125	126	129	130
67											128	129	128	131	134	132
68											133	133	130	136	136	136
69												134	136	139	139	139
70												136	140	143	144	145
71													140	146	146	146
72															149	154
73																165

Relative Weight and Height Table—Girls[54]

The figures represent weight in pounds

Height in Inches	5 Yrs.	6 Yrs.	7 Yrs.	8 Yrs.	9 Yrs.	10 Yrs.	11 Yrs.	12 Yrs.	13 Yrs.	14 Yrs.	15 Yrs.	16 Yrs.	17 Yrs.	18 Yrs.	19 Yrs.	20 Yrs.
39	34
40	37	35
41	38	37
42	41	39	39
43	41	41	42
44	45	43	44	42
45		45	45	45
46		48	47	47
47			50	49	49
48				51	51
49				53	53	54
50				56	56	57
51					59	58	60
52					63	62	62	63
53						64	63	66	65
54						69	68	69	68
55							70	71	73
56							75	75	76	78
57								78	80	83
58								83	86	88	89
59								88	89	93	97	100
60								94	94	96	100	104	109	103	99	99
61									99	100	102	109	109	106	105	111
62									104	104	106	111	110	107	111	114
63										107	109	116	110	112	113	114
64										112	118	116	117	114	119	115
65										114	118	121	125	120	123	125

Pulse[55]

Age	Per Minute
Birth	130
6-12 mo.	105-115
2-6 yr.	90-105
7-10 yr.	80-90
11-14 yr.	75-85

Respiration[56]

(During sleep)

Age	Per Minute
Birth	35
1 yr.	27
2 yr.	25
6 yr.	22
12 yr.	20
Adult	16-18

Pulse and respiration in infants may be normally irregular and the rate greatly modified by apparently slight causes. In very young infants regular rhythmic breathing is seen only in sleep, and rhythm is not fully established before two years.

Temperature in young children is normally 98°-99.5°F., taken by rectum; it occasionally rises to 100.5 in apparently perfect health. It is normally higher in late afternoon.[57]

The rate of circulation (time required from leaving the heart till return to the heart) is in the newly born 12 seconds, at 3 years 15 seconds, in the adult 22 seconds.[57]