Allow me to repeat that it is impossible to figure out the calories in a given amount of food and then give enough food to furnish so many calories and thus obtain good results. I have already given the key to the amount of food to eat, and it is the only kind of key that works well. However, it is very helpful to have a knowledge of food values.
The calorie is the unit of heat, and heat is convertible into energy. A calorie is the heat required to raise the temperature of one kilogram of water one degree C. To translate into common terms, it is the heat required to raise one pound of water four degrees F.
One pound of protein produces 1,860 calories.
One pound of sugar produces 1,860 calories.
One pound of starch produces 1,860 calories.
One pound of oil or fat produces 4,220 calories.
For the scientific facts regarding foods I have consulted various works, especially the following: Diet and Dietetics, by Gauthier; Foods, by Tibbles; Food Inspection and Analyses, by Leach; Foods and their Adulteration, by Wiley; Commercial Organic Analysis, by Allan. However, I am most indebted to the numerous bulletins issued by the U. S. Department of Agriculture. All who make a study of foods and their value owe a great debt to W. O. Atwater and Chas. D. Wood, who have worked so long and faithfully to increase our knowledge regarding foods.
As we consider the various groups of foods, directions are given for the best way of cooking, but no fancy cooking is considered. Those who wish fancy, indigestible dishes should consult the popular cook books.
The women have it in their power to raise the health standard fifty to one hundred per cent by cooking for health instead of catering to spoiled palates, and by learning to combine foods more sensibly than they have in the past. The art of cooking has made its appeal almost entirely to the palate. This art is not on as high level as the science of cooking, which gives foods that build healthy bodies. The right way of cooking is simpler, quicker and easier than the conventional method, and gives food that is superior in flavor. After the normal taste has been ruined, it takes a few months to acquire a natural taste again so that good foods will be enjoyed.
CHAPTER X.
FLESH FOODS.
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Pro- Carbohy- Calories
Water tein Fat drates Ash per lb.
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Beef, average 72.03 21.42 5.41 …. 1.14 ….
Veal, lean 78.84 19.86 .82 …. .50 ….
Mutton, average 75.99 17.11 5.77 …. 1.33 ….
Pork, average fat 47.40 14.54 37.34 …. .72 ….
Pork, average lean 72.57 20.25 6.81 …. 1.10 ….
Rabbit 66.80 22.22 9.76 …. 1.17 ….
Chicken, fat 70.06 19.59 9.34 …. .91 ….
Turkey 65.60 24.70 8.50 …. 1.20 ….
Goose 38.02 15.91 45.59 …. .49 ….
Pigeon 75.10 22.90 1.00 …. 1.00 ….
Duck, wild 69.89 25.49 3.69 …. .93 ….
Black bass 76.7 20.4 1.7 …. 1.2 450
Sea bass 79.3 18.8 .5 …. 1.4 370
Cod, steaks 82.5 16.3 .3 …. .9 315
Halibut, steaks 75.4 18.3 5.2 …. 1.1 560
Herring 74.67 14.55 9.03 …. 1.78 ….
Mackerel 73.4 18.2 7.1 …. 1.3 640
Perch, white 75.7 19.1 4.0 …. 1.2 525
Pickerel 79.8 18.6 .5 …. 1.1 365
Salmon 71.4 19.9 7.4 …. 1.3 680
Salmon trout 69.1 18.2 11.4 …. 1.3 820
Shad 70.6 18.6 9.5 …. 1.3 745
Sturgeon 78.7 18.0 1.9 …. 1.4 415
Trout, brook 77.8 18.9 2.1 …. 1.2 440
Clams, long 85.8 8.6 1.0 2.00 2.6 240
Clams, round 86.2 6.5 .4 4.20 2.7 215
Lobster 79.2 16.4 1.8 .40 2.2 390
Oyster in shell 86.9 6.2 1.2 3.70 2.0 230
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The food value of meat depends on the amount of fat and protein it contains. Lean meat may contain less than four hundred calories per pound, while very fat meat may contain more than one thousand five hundred calories.