FOODS APPROXIMATE CALORIES
Breakfast. Fruits, fresh or cooked 75-100
Cereal with Whole Milk and Sugar 200-250
Toast and Butter (2 to 3 slices) 300-450
Cocoa or Whole Milk 120-150
Luncheon. Cream Soup 150-175
Meat Substitute 200-300
Bread and Butter (1 to 2 slices) 150-300
Rice or Tapioca Pudding or Blanc Mange 150-200
Cocoa or Whole Milk 120-150
Dinner. Egg-dish or Meat 200-300
Starchy Vegetable or Cereal 100-125
Succulent Vegetable or Salad 50-150
Bread and Butter (1 to 2 slices) 150-300
Baked Custard or Ice Cream with
Chocolate Sauce 250-300
Cereal Coffee (with Sugar, and Top Milk) or
Whole Milk 125-150
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2340-3400
THE SCHOOL LUNCHEON.—Girls and boys of high school age invariably lunch at school, or a luncheon is brought from home and eaten at school. If a pupil buys his luncheon at school, hot, wholesome, nourishing foods such as cream-soup vegetables, eggs, cereal puddings, cocoa, and milk should be purchased. It is unfortunate if pastry and sweets are chosen to the exclusion of the foods just mentioned.
In case the plainer foods are selected, it is a mistake for the pupil to narrow his purchase to a very few foods such as meat, potatoes, and pastry. Too often pupils get in the habit of choosing foods which furnish too little variety in composition. Learning to like many different foods is a characteristic one should strive to develop. When one abolishes food prejudices and "eats everything" that is wholesome, the possibility of securing a well-balanced meal to meet the needs of the body is increased.
LUNCHEON MENUS.—The quantity and kind of food that should be eaten at luncheon depends largely upon the kind and quantity of foods eaten at breakfast and dinner or supper. Some eat more breakfast than luncheon while others follow the reverse plan. It has been found, however, that a luncheon yielding from 750 to 1000 Calories furnishes adequate nutriment for the average youth, provided of course the foods are well balanced in composition. Suggestive luncheon menus for school girls and boys follow. (The luncheon which is carried from home is discussed in Lesson CXLIX.)
FOOD CALORIES DERIVED TOTAL FROM PROTEIN CALORIES
1 serving macaroni and cheese (1 cupful) 34.0 200.00 1 slice bread and butter 14.2 150.00 1 portion gingerbread (2 ounces) 14.0 200.00 1 medium baked apple with whole milk 6.8 128.00 1 serving cocoa (3/4 cupful) 16.1 118.40 —— ——— 85.1 796.40
1 serving vegetable soup (1 cupful) 21.28 148.22 1 cheese and peanut sandwich 43.47 270.00 1 large orange 6.20 100.00 1 portion cake (2 ounces) 14.00 200.00 1 glass milk (7/8 cupful) 26.60 140.00 ——— ——— 111.55 858.22