Daily Fuel Needs of the Body.—It has been pointed out that the daily diet should differ widely according to age, occupation, time of year, etc. The following table shows the daily fuel needs for several ages and occupations:—
| Daily Calorie Needs(Approximately) | ||
|---|---|---|
| 1. | For child under 2 years | 900 Calories |
| 2. | For child from 2-5 years | 1200 Calories |
| 3. | For child from 6-9 years | 1500 Calories |
| 4. | For child from 10-12 years | 1800 Calories |
| 5. | For child from 12-14 (woman, light work, also) | 2100 Calories |
| 6. | For boy (12-14), girl (15-16), man, sedentary | 2400 Calories |
| 7. | For boy (15-16) (man, light muscular work) | 2700 Calories |
| 8. | For man, moderately active muscular work | 3000 Calories |
| 9. | For farmer (busy season) | 3200 to 4000 Calories |
| 10. | For ditchers, excavators, etc. | 4000 to 5000 Calories |
| 11. | For lumbermen, etc. | 5000 and more Calories |
Normal Heat Output.—The following table gives the result of some experiments made to determine the hourly and daily expenditure of energy of the average normal grown person when asleep and awake, at work or at rest:—
| Average Normal Output of Heat fromthe Body | |
|---|---|
| Conditions of MuscularActivity | Average Calories perHour |
| Man at rest, sleeping | 65 Calories |
| Man at rest, awake, sitting up | 100 Calories |
| Man at light muscular exercise | 170 Calories |
| Man at moderately active muscular exercise | 290 Calories |
| Man at severe muscular exercise | 450 Calories |
| Man at very severe muscular exercise | 600 Calories |
It is very simple to use such a table in calculating the number of Calories which are spent in twenty-four hours under different bodily conditions. For example, suppose the case of a clerk or school teacher leading a relatively inactive life, who
| sleeps for 9 hours | × | 65 Calories = 585 |
| works at desk 9 hours | × | 100 Calories = 900 |
| reads, writes, or studies 4 hours | × | 100 Calories = 400 |
| walks or does light exercise 2 hours | × | 170 Calories = 340 |
| 2225 | ||
This comes out, as we see, very close to example 6 of the table[39] on page [284].
How we may Find whether we are Eating a properly Balanced Diet.—We already know approximately our daily Calorie needs and about the proportion of protein, fat, and carbohydrate needed. Dr. Irving Fisher of Yale University has worked out a very easy method of determining whether one is living on a proper diet. He has made up a number of tables, in which he has designated portions of food, each of which furnishes 100 Calories of energy. The tables show the proportion of protein, fat, and carbohydrate in each food, so that it is a simple matter by using such a table to estimate the proportions of the various nutrients in our dietary. We may depend upon taking somewhere near the proper amount of food if we take a diet based upon either Atwater's, Chittenden's, or Voit's standard. One of the most interesting and useful pieces of home work that you can do is to estimate your own personal dietary, using the tables giving the 100-Calorie portion to see if you have a properly balanced diet. From the table on page [286] make out a simple dietary for yourself for one day, estimating your own needs in Calories and then picking out 100-Calorie portions of food which will give you the proper proportions of protein, fat, and carbohydrate.
Transcriber's Note—Column header abbreviations for table, below:
Wt. - Weight in Ounces, 100 Calorie Portion
Carbs. - Carbohydrates
Por. - 100 Calorie Portion
| Table of 100 CaloriePortions—Modified from Fisher | |||||||
|---|---|---|---|---|---|---|---|
| Calories Furnished | Price | ||||||
| Food | PortionContaining 100 Calories | Wt. | Pro- tein | Fat | Carbs. | 1 Lb. | Por. |
| Oysters | 1 doz. | 6.8.0 | 49 | 22.0 | 29 | .175 | .07 |
| Bean soup | ½ small serving | 2.60 | 24 | 12.0 | 64 | .007 | |
| Cream of corn | 2/3 ordin. serv. | 3.10 | 11 | 58.0 | 31 | .02 | |
| Vegetable soup | ½ ordin. serv. | 2.40 | 8 | 89.0 | 3 | .01 | |
| Cod fish (fresh) | ordin. serv. | 5.00 | 95 | 5.0 | 0 | .12 | .04 |
| Salmon (canned) | small serv. | 1.75 | 45 | 55.0 | 0 | .22 | .03 |
| Chicken | ½ large serv. | 1.75 | 39 | 56.0 | 5 | .22 | .05 |
| Veal cutlet | 2/3 large serv. | 2.40 | 54 | 46.0 | 0 | .28 | .045 |
| Beef, corned | ½ large serv. | 1.00 | 15 | 85.0 | 0 | .16 | .01 |
| Beef, sirloin | small serv. | 1.60 | 33 | 67.0 | 0 | .34 | .04 |
| Beef, round | small serv. | 1.80 | 39 | 61.0 | 0 | .24 | .025 |
| Ham, lean | ordin. serv. | 1.10 | 28 | 72.0 | 0 | .22 | .015 |
| Lamb chops | ½ ordin. serv. | 1.00 | 24 | 76.0 | 0 | .20 | .013 |
| Mutton, leg | ordin. serv. | 1.20 | 35 | 65.0 | 0 | .20 | .015 |
| Eggs, boiled | 1 large egg | 2.10 | 32 | 68.0 | 0 | .30 doz. | .025 |
| Eggs, scrambled | 1-1/3 ordin. serv. | 2.50 | 37 | 58.0 | 5 | .30 doz. | .03 |
| Beans, baked | side dish | 2.66 | 21 | 18.0 | 61 | .08 | .013 |
| Potatoes, mashed | ordin. serv. | 3.20 | 10 | 25.0 | 65 | .02 | .005 |
| Macaroni | 1/3 large serv. | .95 | 15 | 3.0 | 82 | .10 | .01 |
| Potato salad | ordin. serv. | 2.25 | 10 | 57,0 | 33 | .20 | .025 |
| Tomatoes, sliced | 4 large serv. | 15.00 | 15 | 16.0 | 69 | .10 | .10 |
| Rolls, plain | 1 large roll | 1.20 | 12 | 7.0 | 81 | .10 doz. | .01 |
| Butter | ordin. pat | .44 | 5 | 99.5 | .35 | .01 | |
| Wheat bread | 1 small slice | .96 | 15 | 5.0 | 80 | .07 | .005 |
| Chocolate cake | ½ ord. sq. piece | .98 | 7 | 22.0 | 71 | .32 | .02 |
| Gingerbread | ½ ord. sq. piece | .96 | 6 | 23.0 | 71 | .16 | .01 |
| Custard pudding | ordin. serv. | 3.25 | 18 | 42.0 | 40 | .15 | .03 |
| Rice pudding | very small serv. | 2.65 | 8 | 13.0 | 79 | .13 | .02 |
| Apple pie | 1/3 piece | 1.30 | 5 | 32.0 | 63 | .013 | |
| Cheese, American | 1-½ cu. in. | .77 | 25 | 73.0 | 2 | .19 | .01 |
| Crackers (soda) | 2 crackers | .90 | 10 | 20.0 | 70 | .10 | .007 |
| Currant jelly | 2 heap. spoons | 1.10 | 2 | 0.0 | 98 | .40 | .025 |
| Sugar | 3 teaspoons | .86 | 0 | 0.0 | 100 | .06 | .003 |
| Milk as bought | small glass | 4.90 | 19 | 52.0 | 29 | .05 | .015 |
| Milk, cond., sweet | 4 teaspoons | 1.06 | 10 | 23.0 | 67 | .01 | |
| Oranges | 1 large one | 9.40 | 6 | 3.0 | 91 | .025 | |
| Peanuts | 13 double ones | .62 | 20 | 63.0 | 17 | .004 | |
| Almonds, shelled | 8-15 | .53 | 13 | 77.0 | 10 | .025 | |