Diet and Health; With Key to the Calories

by Lulu Hunt Peters

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 C.
Cantaloupe	1 lb. 100 C.	A.h., 1/2 melon	100 C.
Cherries	5 oz. 100 C.	A.h., 1 small cup	100 C.
Grapes	5 oz. 100 C.	A.h., 1 small bunch	100 C.
Lemons (5 oz. each)	2 -- 100 C.	Average size	30 C.
They won't make you thin.
Oranges (9 oz. each)	1 -- 100 C.
Peaches (5 oz. each)	2 -- 100 C.	Average size	50 C.
Pears (6 oz. each)	1 -- 100 C.	Average size	90 C.
Pineapple, fresh	7 oz. 100 C.	2 slices, 1 in. thick	100 C.
Plums, large	3 or 4 100 C.	1 plum	30 C.
Watermelon	1-1/2 lb. 100 C.	Large slice	15 C.
Dates (dry), large	3-4 100 C.	1 large	25 C.
Figs (dry), large	1-1/2 100 C.	1 large	65 C.
Prunes (dry), large	3 -- 100 C.	1 large	35 C.
Stewed, 4 medium, with 4 tbsp. juice			200 C.

BREAD AND CRACKERS

Brown Bread, 1 slice,	3 in. in diam., 3/4 in. thick	100 C.
Corn Bread, 3 x 2 x 3/4	1-1/2 oz.	100 C.
Victory Bread, 1 slice,	3 x 4 x 1/2 in.	100 C.

White, gluten, rye, whole wheat, etc., practically same caloric value per same weight. There is so little difference between the caloric value of gluten bread and other breads that it is not necessary for reducing to try to get it. (Toasted bread has the same caloric value that it had before toasting. It is more easily digested, but just as fattening. Advised, however, because it makes you chew.)

1 French or Vienna roll	100 C.
Zweiback	3/4 oz. 100 C.	1 slice, 3-1/4 x 1-1/4 x 1/2 in.,	35 C.
Graham Crackers	3 -- 100 C.	1 c., 3 in. sq.	35 C.
Oyster Crackers	24 -- 100 C.
Soda Crackers	4 -- 100 C.	1 c.	25 C.
Pretzels	5 -- 100 C.	1 p.	20 C.

BREAKFAST FOODS, ETC.

Farina or Cream of Wheat	6 oz. -- 100 C.	2 h. tbsp	60 C.
Force	1 oz. -- 100 C.	5 h. tbsp	65 C.
Grapenuts -- scant	1 oz. -- 100 C.	2 tbsp	100 C.
Griddle Cakes, 4-1/2 in. in diam.	100 C.	A.h., 3 cakes	300 C.
(This does not include butter and syrup,remember.)
Hominy	4 oz. -- 100 C.	2 h. tbsp	85 C.
Macaroni, plain	4 oz. -- 100 C.	2 h. tbsp	90 C.
Macaroni and cheese (depends on amt. cheese)		2 h. tbsp	200-300 C.
Muffin, average	3/4 m. -- 100 C.	1 muffin	125 C.
Oatmeal	5 oz. -- 100 C.	1 small cup	100 C.
Puffed Rice	1 oz. -- 100 C.	5 h. tbsp	50 C.
Popcorn (cups)	1-1/2 -- 100 C.	A.h. depends on butter added.
Rice, boiled	4 oz. -- 100 C.	1/2 cup	100 C.
Shredded Wheat Biscuit	1 -- 100 C.
Triscuits (2)	100 C.
Waffles -- scant	1/2 w. -- 100 C.	1 waffle	225 C.

CANDY, PASTRIES AND SWEETS

Chocolate creams, medium.	1 -- 100 C.
Chocolate, 1 lb	2880 C.
Cherries, candied	10 -- 100 C.
Cup Custard, 1/3 cup	100 C.
Chocolate Nut Caramels 1 x 1 x 4/5 in.			100 C.
Other candies, reckon sugar, nuts, etc.
Cookies, plain, diam. 3 in.	2 -- 100 C.	1 cookie	50 C.
If raisins or nuts in them, count extra.
Doughnut -- scant 2/3	100 C.	1 average size	160 C.
Ginger-snap	5 -- 100 C.	1 gingersnap	20 C.
Honey -- h. tbsp	1 -- 100 C.
Thick syrups approximately the same.
Ladyfingers -- scant	1 oz. -- 100 C.	1 ladyfinger	35-50 C.
Macaroons	2 -- 100 C.	1 macaroon	50 C.
Pie with top crust, about 1/4
ordinary slice, or 1-1/4 in.	100 C.	A.h., 1/6 pie	350 C.
Pie without top crust, 2 in.	100 C.
Custard, lemon, squash, etc.		A.h., 1/6 pie.	250-300 C.
Puddings, average -- cup	1/4 -- 100 C.	A.h.	200-350 C.
Depends upon richness.
Ice Cream -- h. tbsp	1 -- 100 C.	A.h.	200-350 C.
Depends upon richness.
Cakes	1 oz. -- 100 C.	A.h.	200-350 C.
Depends upon size, icing, fruit, nuts, etc.;compute approximately.
Sugar -- cubes	3 -- 100 C.
Granulated -- h. tsp	2 -- 100 C.

Saccharine, a coal tar product 300 to 500 times sweeter than sugar, but of no food value. Not advisable to use habitually. Better learn to like things unsweetened—it can be done.