How to Live: Rules for Healthful Living Based on Modern Science

by Irving Fisher; Eugene Lyman Fisk

An ideal proportion of the three food elements is to be had only in the middle compartment of the lowest row. But it is by no means necessary or advisable to confine one’s diet to the few foods which happen to fall in that compartment, provided foods chosen from other compartments balance each other. Thus, fruit and nuts balance each other, the one being at the left and the other at the right of the ideal compartment. In the same way, potatoes and cream balance each other, as do bread and butter. Instinctively these combinations have been chosen, especially bread and butter. This combination is, however, slightly too low in protein, and a better balance is obtained by adding a little from the compartment vertically above the ideal. In this way we obtain the familiar meat-, egg-, or cheese-sandwich, constituting of itself a fairly well-balanced meal.

In short, in order to maintain a diet correct as to protein, it is only necessary to make our main choices from the lowest row and, in case the foods so chosen are near the bottom, to supplement these by a moderate use from the row above and a still more sparing use of those in the top compartment.

The following more detailed and specific table of food values will prove helpful to those who desire intelligently to balance their diet or to provide balanced menus for their families. A very little attention to this subject will enable one to acquire sufficient knowledge of dietetic needs to successfully govern the diet in a general way without weighing or measuring the food. In the following table the number of calories available in ordinary food portions is stated. Such a table should not, of course, be memorized, but an occasional reference to it will enable one soon to acquire a working knowledge of the food values of the main articles in the dietary.

TABLE OF FOOD VALUES

THE WEIGHT (IN GRAMS, OUNCES AND ROUGH MEASURE) OF A PORTIONCONTAINING 100 CALORIES OF EACH FOOD AND THE NUMBER OF CALORIES INTHE 100 IN THE FORM OF PROTEIN, FAT AND CARBOHYDRATE.[A]

Name of Food		“Portion” Containing 100 Calories Roughly Described	Wgt. of 100 Calories		Percent of
			Gram	Ounce	Protein	Fat	Carbo- hydrate
VEGETABLES
[B]	Artichokes, as purchased, average, canned		430	15.	14	0	86
[B]	Asparagus, as purchased, average, canned		540	19.	33	5	62
[B]	Asparagus, as purchased, average, cooked		206	7.19	18	63	19
[B]	Beans, baked, canned	Small side dish	75	2.66	21	18	61
[B]	Beans, Lima, canned	Large side dish	126	4.44	21	4	75
[B]	Beans, string, cooked	Five servings	480	16.66	15	48	37
[B]	Beets, edible portion, cooked	Three servings	245	8.7	2	23	75
[B]	Cabbage, edible portion		310	17.	20	8	72
[B]	Carrots, edible portion, average, fresh		215	7.6	10	8	82
	Carrots, cooked	Two servings	164	5.81	10	34	56
[B]	Cauliflower, as purchased, average		312	11.	23	15	62
[B]	Celery, edible portion, average		540	19.	24	5	71
	Corn, sweet, cooked	One side dish	99	3.5	13	10	77
[B]	Cucumbers, edible portion, average		565	20.	18	10	72
[B]	Egg plant, edible portion, average		350	12.	17	10	73
	Lentils, cooked		89	3.15	27	1	72
[B]	Lettuce, edible portion, average		505	18.	25	14	61
[B]	Mushrooms, as purchased, average		215	7.6	31	8	61
[B]	Onions, fresh, edible portion, average		200	7.1	13	5	82
[B]	Onions, cooked	Two large servings	240	8.4	12	40	48
[B]	Parsnips, edible portion, average	One and a half servings	152	5.3	10	7	83
	Parsnips, cooked		163	5.74	10	34	56
[B]	Peas, green, canned	Two servings	178	6.3	25	3	72
[B]	Peas, green, cooked	One serving	85	3.	23	27	50
	Potatoes, baked	One good sized	86	3.05	11	1	88
[B]	Potatoes, boiled	One large sized	102	3.62	11	1	88
[B]	Potatoes, mashed (creamed)	One serving	89	3.14	10	25	65
[B]	Potatoes, steamed	One serving	101	3.57	11	1	88
[B]	Potatoes, chips	One-half serving	17	.6	4	63	33
[B]	Potatoes, sweet, cooked	Half of average potato	49	1.7	6	9	85
[B]	Pumpkins, edible portion, average		380	13.	15	4	81
	Radishes, as purchased		480	17.	18	3	79
	Rhubarb, edible portion, average		430	15.	10	27	63
[B]	Spinach, cooked, as purchased	Two ordinary servings	174	6.1	15	66	19
[B]	Squash, edible portion, average		210	7.4	12	10	78
[B]	Succotash, canned, as purchased, average	Ordinary serving	100	3.5	15	9	76
[B]	Tomatoes, fresh, as purchased, average	Four average tomatoes	430	15.	15	16	69
[B]	Tomatoes, canned		431	15.2	21	7	72
[B]	Turnips, edible portion, average	Two large servings	246	8.7	13	4	83
	Vegetable oysters		273	9.62	10	51	39
FRUITS (FRESH OR COOKED)
[B]	Apples, as purchased	Two apples	206	7.3	3	7	90
	Apples, baked		94	3.3	2	5	93
	Apples, sauce	Ordinary serving	111	3.9	2	5	93
[B]	Apricots, edible portion, average		168	5.92	8	0	92
	Apricots, cooked	Large serving	131	4.61	6	0	94
[B]	Bananas, yellow, edible portion, average	One large	100	3.5	5	5	90
[B]	Blackberries, as purchased, average		170	5.9	9	16	75
	Blueberries		128	4.6	3	8	89
[B]	Blueberries, canned, as purchased		165	5.8	4	9	87
	Cantaloupe	Half ordinary serving	243	8.6	6	0	94
[B]	Cherries, edible portion, average		124	4.4	5	10	85
[B]	Cranberries, as purchased, average		210	7.5	3	12	85
[B]	Grapes, as purchased, average		136	4.8	5	15	80
	Grape fruit		215	7.57	7	4	89
	Grape juice	Small glass	120	4.2	0	0	100
	Gooseberries		261	9.2	5	0	95
[B]	Lemons		215	7.57	9	14	77
	Lemon juice		246	8.77	0	0	100
	Nectarines		147	5.18	4	0	96
	Olives, ripe	About seven olives	37	1.31	2	91	7
[B]	Oranges, as purchased, average	One very large	270	9.4	6	3	91
	Oranges, juice	Large glass	188	6.62	0	0	100
[B]	Peaches, as purchased, average	Three ordinary	290	10.	7	2	91
	Peaches, sauce	Ordinary serving	136	4.78	4	2	94
	Peaches, juice	Ordinary glass	136	4.80	0	0	100
[B]	Pears	One large pear	173	5.40	4	7	89
	Pears, sauce		113	3.98	3	4	93
[B]	Pineapples, edible portion, average		226	8.	4	6	90
	Raspberries, black		146	5.18	10	14	76
	Raspberries, red		178	6.29	8	0	92
[B]	Strawberries, as purchased, average	Two servings	260	9.1	10	15	75
[B]	Watermelon, as purchased, average		760	27.	6	6	88
COOKED MEATS
[C]	Beef, round, boiled (fat), 1099[D]	Small serving	36	1.3	40	60	00
[C]	Beef, round, boiled (lean), 1206[D]	Large serving	62	2.2	90	10	00
[C]	Beef, round, boiled (med.), 1188[D]	Small serving	44	1.6	60	40	00
[C]	Beef, 5th right rib, roasted, 1538[D]	Half serving	18.5	.65	12	88	00
[C]	Beef, 5th right rib, roasted, 1616[D]	Small serving	32	1.2	25	75	00
[C]	Beef, 5th right rib, roasted, 1615[D]	Very small serving	25	.88	18	82	00
[C]	Beef, ribs, boiled, 1169[D]	Small serving	30	1.1	27	73	00
[C]	Beef, ribs, boiled, 1170[D]	Very small serving	25	.87	21	79	00
[B]	Calves foot jelly, as purchased		112	4.	19	00	81
[B]	Chicken, as purchased, canned	One thin slice	27	.96	23	77	00
[B]	Lamb chops, boiled, edible portion, average	One small chop	27	.96	24	76	00
[B]	Lamb, leg, roast	Ordinary serving	50	1.8	40	60	00
[C]	Mutton, leg, boiled, 1184[D]	Large serving	34	1.2	35	65	00
[C]	Pork, ham, boiled (fat), 1174[D]	Small serving	20.5	.73	14	86	00
[C]	Pork, ham, boiled, 1192[D]	Ordinary serving	32.5	1.1	28	72	00
[C]	Pork, ham, roasted (fat), 1484[D]	Small serving	27	.96	19	81	00
[C]	Pork, ham, roasted (lean), 1511[D]	Small serving	34	1.2	33	67	00
[B]	Turkey, as purchased, canned	Small serving	28	.99	23	77	00
[C]	Veal, leg, boiled, 1182[D]	Large serving	67.5	2.4	73	27	00
CAKES, PASTRY, PUDDING AND DESSERTS
[B]	Cake, chocolate layer, as purchased	Half ordinary square piece	28	.98	7	22	71
[B]	Cake, gingerbread, as purchased	Half ordinary square piece	27	.96	6	23	71
[B]	Cake, sponge, as purchased	Small piece	25	.89	7	25	68
	Custard, caramel		71	2.51	19	10	71
	Custard, milk	Ordinary cup	122	4.29	26	56	18
	Custard, tapioca	Two-thirds ordinary	69.5	2.45	9	12	79
[B]	Doughnuts, as purchased	Half a doughnut	23	.8	6	45	49
[B]	Lady fingers, as purchased		27	.95	10	12	78
[B]	Macaroons, as purchased		23	.82	6	33	61
	Pie, apple, as purchased	One-third ordinary piece	38	1.3	5	32	63
[B]	Pie, cream, as purchased	One-fourth ordinary piece	30	1.1	5	32	63
[B]	Pie, custard, as purchased	One-third ordinary piece	55	1.9	9	32	59
[B]	Pie, lemon, as purchased	One-third ordinary piece	38	1.35	6	36	58
[B]	Pie, mince, as purchased	One-fourth ordinary piece	35	1.2	8	38	54
[B]	Pie, squash, as purchased	One-third ordinary piece	55	1.9	10	42	48
	Pudding, apple sago		81	3.02	6	3	91
	Pudding, brown betty	Half ordinary serving	56.6	2.	7	12	81
	Pudding, cream rice	Very small serving	75	2.65	8	13	79
	Pudding, Indian meal	Half ordinary serving	56.6	2.	12	25	63
	Pudding, apple tapioca	Small serving	79	2.8	1	1	98
	Tapioca, cooked	Ordinary serving	108	3.85	1	1	98
FRUITS (DRIED)
[B]	Apples, as purchased, average		34	1.2	3	7	90
	Apricots, as purchased, average		35	1.24	7	3	90
[B]	Dates, edible portion, average	Three large	28	.99	2	7	91
[B]	Dates, as purchased		31	1.1	2	7	91
[B]	Figs, edible portion, average	One large	31	1.1	5	0	95
[B]	Prunes, edible portion, average	Three large	32	1.14	3	0	97
[B]	Prunes, as purchased		38	1.35	3	0	97
[B]	Raisins, edible portion, average		28	1.	3	9	88
[B]	Raisins, as purchased		31	1.1	3	9	88
CEREALS
[B]	Bread, brown, as purchased, average	Ordinary thick slice	43	1.5	9	7	84
[B]	Bread, corn (johnnycake) as purchased, average	Small square	38	1.3	12	10	72
[B]	Bread, white, home made, as purchased	Ordinary thick slice	38	1.3	13	6	81
	Corn flakes, toasted	Ordinary cereal dishful	27	.97	11	1	88
[B]	Corn meal, granular, average		27	.96	10	5	85
[B]	Corn meal, unbolted, edible portion, average		26	.92	9	11	80
[B]	Crackers, graham, as purchased	Two crackers	23	.82	9	20	71
[B]	Crackers, oatmeal, as purchased	Two crackers	23	.81	11	24	65
[B]	Hominy, cooked	Large serving	120	4.2	11	2	87
[B]	Macaroni, average		27	.96	16	2	83
[B]	Macaroni, average, cooked	Ordinary serving	110	3.85	14	15	71
[B]	Oatmeal, average, boiled	One and a half serving	159	5.6	18	7	75
[B]	Popcorn, average		24	.86	11	11	78
[B]	Rice, uncooked		28	.98	9	1	90
[B]	Rice, boiled, average	Ordinary cereal dish	87	3.1	10	1	89
[B]	Rice, flakes	Ordinary cereal dish	27	.94	8	1	91
[B]	Rolls, Vienna, as purchased, average	One large roll	35	1.2	12	7	81
[B]	Shredded wheat	One biscuit	27	.94	13	4.5	82.5
[B]	Spaghetti, average		28	.97	12	1	87
[B]	Wheat flour, entire wheat average		27	.96	15	5	80
[B]	Wheat flour, graham, average		27	.96	15	5	80
[B]	Wheat flour, patent roller process, family and straight grade spring wheat, average		27	.97	12	3	85
[B]	Zwieback	Size of thick slice bread	23	.81	9	21	70
DAIRY PRODUCTS
[B]	Butter, as purchased	Ordinary pat or ball	12.5	.44	.5	99.5	00
[B]	Buttermilk, as purchased	One and a half glass	275	9.7	34	12	54
[B]	Cheese, American, pale, as purchased	One and a half cubic in	22	.77	25	73	2
[B]	Cheese, cottage, as purchased	Four cubic in	89	3.12	76	8	16
[B]	Cheese, full cream, as purchased	One and a half cubic in.	23	.82	25	73	2
[B]	Cheese, Neufchatel, as purchased	One and a half cubic in.	29.5	1.05	22	76	2
[B]	Cheese, Swiss, as purchased	One and a half cubic in.	23	.8	25	74	1
[B]	Cheese, pineapple, as purchased	One and a half cubic in.	20	.72	25	73	2
[B]	Cream	One quarter ordinary glass	49	1.7	5	86	9
	Kumyss		188	6.7	21	37	42
[B]	Milk, condensed, sweetened, as purch.		30	1.06	10	23	67
[B]	Milk, condensed, unsweetened (evap. cream) as purchased		59	2.05	24	50	26
[B]	Milk, skimmed, as purchased	One and a half glasses	255	9.4	37	7	56
[B]	Milk, whole, as purchased	Small glass	140	4.9	19	52	29
	Whey, as purchased	Two glasses	360	13	15	10	75
SWEETS AND PICKLES
[B]	Catsup, tomato, as purchased, average		170	6.	10	3	87
[B]	Honey, as purchased	Four teaspoonfuls	30	1.05	1	0	99
[B]	Marmalade (orange peel)		28.3	1.	.5	2.5	97
[B]	Molasses, cane		35	1.2	.5	0	99.5
[B]	Olives, green, edible portion	Seven olives	32	1.1	1	84	15
[B]	Olives, ripe, edible portion	Seven olives	38	1.3	2	91	7
[B]	Pickles, mixed, as purchased		415	14.6	18	15	67
[B]	Sugar, granulated	Three teaspoonfuls or one and a half lumps	24	.86	0	0	100
[B]	Sugar, maple	Four teaspoonfuls	29	1.03	0	0	100
[B]	Sirup, maple	Four teaspoonfuls	35	1.2	0	0	100
NUTS
[B]	Almonds, edible portion, average	About eight	15	.53	13	77	10
[B]	Beechnuts		14.8	.52	13	79	8
[B]	Brazil nuts, edible portion	Three ordinary size	14	.49	10	86	4
[B]	Butternuts		14	.50	16	82	2
[B]	Cocoanuts		16	.57	4	77	19
[B]	Chestnuts, fresh, edible portion, average		40	1.4	10	20	70
[B]	Filberts, edible portion, average	Ten nuts	14	.48	9	84	7
[B]	Hickory nuts		13	.47	9	85	6
[B]	Peanuts, edible portion, average	Thirteen double	18	.62	20	63	17
[B]	Pecans, polished, edible portion	About eight	13	.46	6	87	7
[B]	Pine nuts (pignolias), edible portion	About eighty	16	.56	22	74	4
[B]	Walnuts, California, edible portion	About six	14	.48	10	83	7
MISCELLANEOUS
[B]	Eggs, hen’s, boiled	One large egg	59	2.1	32	68	00
[B]	Eggs, hen’s whites		181	6.4	100	0	00
[B]	Eggs, hen’s, yolks	Two yolks	27	.94	17	83	00
[B]	Omelet		94	3.3	34	60	6
[B]	Soup, beef, as purchased, average		380	13.	69	14	17
[B]	Soup, bean, as purchased, average	Very large plate	150	5.4	20	20	60
[B]	Soup, cream of celery, as purch., average	Two plates	180	6.3	16	47	37
[B]	Consomme, as purchased		830	29.	85	00	15
[B]	Clam chowder, as purchased	Two plates	230	8.25	17	18	65

[A] Abstracted from A Graphic Method of Practical Dietetics, Irving Fisher, Journal of A. M. A., Vol. xlviii, pp. 1316–1324.

[B] Chemical Composition of American Food Materials. Atwater and Bryant. U. S. Department of Agriculture Bulletin, No. 28.

[C] Experiments on Losses in Cooking Meats. (1900103, Grindley, U. S. Department of Agriculture Bulletin, No. 141.)

[D] Laboratory number of specimen, as per Experiments on Losses in Cooking Meat.

Cost of Ready to Serve Foods