Foods; nutrition and digestion

by Susanna Cocroft

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Farina Souffle.—Cook the farina (four tablespoons) in a pint of boiling water. Stir this with the egg-yolks, add sugar or salt, and later fold in the egg-whites, flavor, and set away to cool.

The following tables are from “Food and Dietetics,” (Norton), published by the American School of Home Economics, Chicago. They are used in a number of schools of Domestic Science and in Dietetic kitchens in hospitals.

These tables are exceptionally valuable in compiling diets in various combinations. One readily determines the number of grams in various servings of different foods. For example—a small serving of beef (round), containing some fat, weighs 36 grams; forty per cent; 14.4 grams, is protein, and sixty per cent, 21.6 grams, is fat, (no carbohydrates). One ordinary thick slice of white, home made bread weighs 38 grams; thirteen per cent, 4.94 grams, is protein, six per cent 2.28 grams is fat and eighty-one per cent, 30.78 grams, is carbohydrate.

One can readily make up the proportions of proteins, carbohydrates and fats required by the average individual suggested on pages 217-218 from various combinations of foods. Each individual may make this study for himself to know whether his system is receiving too much in quantity, or too large a proportion of proteins or of carbohydrates or of fats.

TABLE OF 100 FOOD UNITS

		Wt. of 100 Calories		Per cent of
Name of Food	“Portion” Containing 100 Food Units (approx.)	Grams	Oz.	Proteid	Fat	Carbohydrate
COOKED MEATS
[17]Beef, r’nd, boiled (fat)	Small serving	36	1.3	40	60	00
[17]Beef, r’d, boiled (lean)	Large serving	62	2.2	90	10	00
[17]Beef, r’d, boiled (med.)	Small serving	44	1.6	60	40	00
[17]Beef, 5th rib, roasted	Half serving	18.5	.65	12	88	00
[17]Beef, 5th rib, roasted	Very small s’v’g	25	.88	18	82	00
[18]Beef, ribs boiled	Small serving	30	1.1	27	73	00
[16]Calves foot jelly		112	4.0	19	00	81
[16]Chicken, canned	One thin slice	27	.96	23	77	00
[16]Lamb chops, boiled, av	One small shop	27	.96	24	76	00
[16]Lamb, leg, roasted	Ord. serving.	50	1.8	40	60	00
[17]Mutton, leg, boiled	Large serving	34	1.2	35	65	00
[17]Pork, ham, boiled (fat)	Small serving	20.5	.73	14	86	00
[17]Pork, ham, boiled	Ord. serving	32.5	1.1	28	72	00
[17]Pork, ham, r’st’d, (fat)	Small serving	27	.96	19	81	00
[17]Pork, ham, r’st’d, (lean)	Small serving	34	1.2	33	67	00
[16]Turkey, as pur., canned	Small serving	28	.99	23	77	00
[17]Veal, leg, boiled	Large serving	67.5	2.4	73	27	00
VEGETABLES
[16]Artichokes, av. canned		430	15	14	0	86
[16]Asparagus, av. canned		540	19	33	5	62
[16]Asparagus, av. cooked		206	7.19	18	63	19
[16]Beans, baked, canned	Small side dish	75	2.66	21	18	61
[16]Beans, Lima, canned	Large side dish	126	4.44	21	4	75
[16]Beans, string, cooked	Five servings	480	16.66	15	48	37
[16]Beets edible portion, cooked	Three servings	245	8.7	2	23	75
[16]Cabbage, edible portion		310	11	20	8	72
Carrots, cooked	Two servings	164	5.81	10	34	56
[16]Cauliflower, as purchased		312	11	23	15	62
[16]Celery, edible portion		540	19	24	5	71
Corn, sweet, cooked	One side dish	99	3.5	13	10	77
[16]Cucumbers, edible pt		565	20	18	10	72
[16]Egg plant, edible pt		350	12	17	10	73
Lentils, cooked		89	3.15	27	1	72
[16]Lettuce, edible pt.		505	13	25	14	61
[16]Mushrooms, as purchased		215	7.6	31	8	61
Onions, fresh, edible pt.		200	7.1	13	5	82
[16]Onions, cooked	2 large s’v’gs.	240	8.4	12	40	48
Parsnips, cooked		163	5.84	10	34	56
[16]Peas, green, canned	Two servings	178	6.3	25	3	72
[16]Peas, green, cooked	One serving	85	3	23	27	50
Potatoes, baked	One good sized	86	3.05	11	1	88
[16]Potatoes, boiled	One large sized	102	3.62	11	1	88
[16]Potatoes, mashed (creamed)	One serving	89	3.14	10	25	65
[16]Potatoes, chips	One-half s’v’g.	17	.6	4	63	33
[16]Potatoes, sweet, cooked	Half av. potato	49	1.7	6	9	85
[16]Pumpkins, edible pt.		380	13	15	4	81
Radishes, as purchased		480	17	18	3	79
Rhubarb, edible, pt.		430	15	10	27	63
[16]Spinach, cooked	Two ord. s’v’g.	174	6.1	15	66	19
Squash, edible pt.		210	7.4	12	10	78
[16]Succotash, canned	Ord. serving	100	3.5	15	9	67
[16]Tomatoes, fresh as purchased	Four av.	430	15	15	16	69
Tomatoes, canned		43	15.2	21	7	72
[16]Turnips, edible pt.	2 large s’v’gs.	246	8.7	18	4	83
Vegetable oysters		273	9.62	10	51	39
FRUITS (DRIED)
[16]Apples, as purchased		34	1.2	3	7	90
Apricots, as purchased		35	1.24	7	3	90
[16]Dates, edible portion	Three large	28	.99	2	7	91
[16]Dates, as purchased		31	1.1	2	7	91
[16]Figs, edible portion	One large	31	1.1	5	0	95
[16]Prunes, edible portion	Three large	32	1.14	3	0	97
[16]Prunes, as purchased		38	1.35	3	0	97
[16]Raisins, edible portion		28	1.	3	9	88
[16]Raisins, as purchased		31	1.1	3	9	88
FRUITS (FRESH OR COOKED)
[16]Apples, as purchased	Two apples	206	7.3	3	7	90
Apples, baked		94	3.3	2	5	93
Apples, sauce	Ord. serving	111	3.9	2	5	93
Apricots, cooked	Large serving	131	4.61	6	0	94
[16]Bananas, edible pt.	One large	100	3.5	5	5	90
[16]Blackberries		170	5.9	9	16	75
Blueberries		128	4.6	3	8	89
[16]Blueberries, canned		165	5.8	4	9	87
Cantaloupe	Half or. serv’g.	243	8.6	6	0	94
[16]Cherries, edible portion		124	4.4	5	10	85
[16]Cranberries, as purchased		210	7.5	3	12	85
[16]Grapes, as purchased av.		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
Lemons		215	7.57	9	14	77
[16]Lemon juice		246	8.77	0	0	100
Nectarines		147	5.18	4	0	96
Olives, ripe	About seven	37	1.31	2	91	7
Oranges, as purchased, av.	One very large	270	9.4	6	3	91
[16]Oranges, juice	Large glass	188	6.62	0	0	100
Peaches, as purchased av.	Three ordinary	290	10.	7	2	91
[16]Peaches, sauce	Ord. serving	136	4.78	4	2	94
Peaches, juice	Ordinary glass	136	4.80	0	0	100
Pears	One large pear	173	5.40	4	7	89
[16]Pears, sauce		113	3.98	3	4	93
Pineapples, edible p’t’n, av.		226	8.	4	6	90
[16]Raspberries, black		146	5.18	10	14	76
Raspberries, red		178	6.29	8	0	92
Strawberries, av.	Two servings	260	9.1	10	15	75
[16]Watermelon, av.		760	27.	6	6	88
DAIRY PRODUCTS
[16]Butter	Ordinary pat	12.5	.44	.5	99.5	00
[16]Buttermilk	1½ glass	275	9.7	34	12	54
[16]Cheese, Am., pale	1½ cubic in.	22	.77	25	73	2
[16]Cheese, cottage	4 cubic in.	89	3.12	76	8	16
[16]Cheese, full cream	1½ cubic in.	23	.82	25	73	2
[16]Cheese, Neufchatel	1½ cubic in.	29.5	1.05	22	76	2
[16]Cheese, Swiss	1½ cubic in.	23	.8	25	74	1
[16]Cheese, pineapple	1½ cubic in.	20	.72	25	73	2
[16]Cream	¼ ord. glass	49	1.7	5	86	9
Kumyss		188	6.7	21	37	42
[16]Milk, condensed, sweetened		30	1.06	10	23	67
[16]Milk, condensed, unsweet’d		59	2.05	24	50	26
[16]Milk, skimmed	1½ glass	255	9.4	37	7	56
[16]Milk, whole	Small glass	140	4.9	19	52	29
Milk, human, 2nd week		162	5.7	11	47	42
Milk, human, 3rd month		171	6	7	46	47
[16]Whey	Two glasses	360	13	15	10	75
CAKES, PASTRY, PUDDINGS AND DESSERTS
[16]Cake, chocolate layer	Half ord. sq. pc.	28	.98	7	22	71
[16]Cake, gingerbread	Half ord. sq. pc.	27	.96	6	23	71
Cake, sponge	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 ord.	69.5	2.45	9	12	79
[16]Doughnuts	Half a doughn’t	23	.8	6	45	49
[16]Lady fingers	Two	27	.95	10	12	78
[16]Macaroons	Four	23	.82	6	33	61
[16]Pie, apple	One-third piece	38	1.3	5	32	63
[16]Pie, cream	One-fourth piece	30	1.1	5	32	63
[16]Pie, custard	One-third piece	55	1.9	9	32	59
[16]Pie, lemon	One-third piece	38	1.35	6	36	58
[16]Pie, mince	One-fourth piece	35	1.2	8	38	54
[16]Pie, squash	One-third piece	55	1.9	10	42	48
Pudding, apple sago		81	3.02	6	3	91
Pudding, brown betty	Half ord. s’v’g.	56.6	2.	7	12	81
Pudding, cream rice	Very small s’v’g.	75	2.65	8	13	79
Pudding, Indian meal	Half ord. ser’g.	56.6	2.	12	25	63
Pudding, apple tapioca	Small serving	79	2.8	1	1	98
Tapioca, cooked	Ord. serving	108	3.85	1	1	98
SWEETS AND PICKLES
[16]Catsup, tomato, av.		170	6.	10	3	87
Candy, plain		26	.9	0	0	100
Candy, chocolate		30	1.1	1	4	95
[16]Honey	Four teasp’ns	30	1.05	1	0	99
[16]Marmalade (orange)		28.3	1	.5	2.5	97
[16]Molasses, cane		35	1.2	.5	0	99.5
[16]Olives, green, edible portion	Five to seven	32	1.1	1	84	15
[16]Olives, ripe, edible portion	Five to seven	38	1.3	2	91	7
[16]Pickles, mixed		415	14.6	18	15	67
[16]Sugar, granulated	Three heaping tsp. or 1½ lumps	24	.86	0	0	100
[16]Sugar, maple	Four teaspoons	29	1.03	0	0	100
[16]Syrup, maple	Four teaspoons	35	1.2	0	0	100
NUTS, EDIBLE PORTION
[16]Almonds, av.	Eight to 15	15	.53	13	77	10
[16]Beechnuts		14.8	.52	13	79	8
[16]Brazil nuts	Three ord. size	14	.49	10	86	4
[16]Butternuts		14	.50	16	82	2
[16]Cocoanuts		16	.57	4	77	19
[16]Chestnuts, fresh, av.		40	1.4	10	20	70
[16]Filberts, av.	Ten nuts	14	.48	9	84	7
[16]Hickory nuts		13	.47	9	85	6
[16]Peanuts, av.	Thirteen double	18	.62	20	63	17
[16]Pecans, polished	About eight	13	.46	6	87	7
[16]Pine nuts, (pignolias)	About eighty	16	.56	22	74	4
[16]Walnuts, California	About six	14	.48	10	83	7
CEREALS
[16]Bread, brown, average	Ord. thick slice	43	1.5	9	7	84
[16]Bread, corn (johnnycake) av.	Small square	38	1.3	12	16	72
[16]Bread, white, home made	Ord. thick slice	38	1.3	13	6	81
[16]Cookies, sugar	Two	24	.83	7	22	71
Corn flakes, toasted	Ord. cer. dish f’l.	27	.97	11	1	88
[16]Corn meal, granular, av.	2½ level tbsp.	27	.96	10	5	85
Corn meal, unbolted, av.	Three tbsp.	26	.92	9	11	80
[16]Crackers, graham	Two crackers	23	.82	9.5	20.5	70
[16]Crackers, oatmeal	Two crackers	23	.81	11	24	65
[16]Crackers, soda	3½ “Uneedas”	24	.83	9.4	20	70.6
[16]Hominy, cooked	Large serving	120	4.2	11	2	87
[16]Macaroni, av.		27	.96	15	2	83
Macaroni, cooked	Ord. serving	110	3.85	14	15	71
[16]Oatmeal, boiled	1½ serving	159	5.6	18	7	75
[16]Popcorn		24	.86	11	11	78
[16]Rice, uncooked		28	.98	9	1	90
[16]Rice, boiled	Ord. cereal dish	87	3.1	10	1	89
[16]Rice, flakes	Ord. cereal dish	27	.94	8	1	91
[16]Rolls, Vienna, av.	One large roll	35	1.2	12	7	81
[16]Shredded wheat	One biscuit	27	.94	13	4.5	82.5
[16]Spaghetti, average		28	.97	12	1	87
[16]Wafers, vanilla	Four	24	.84	8	13	71
Wheat, flour, e’t’e w’h’t, av.	Four tbsp.	27	.96	15	5	80
[16]Wheat, flour, graham, av.	4½ tbsp.	27	.96	15	5	80
[16]Wheat, flour, patent, family and straight grade spring wheat, av.	Four tbsp.	27	.97	12	3	85
[16]Zwieback	Size of thick slice of bread	23	.81	9	21	70
MISCELLANEOUS
[16]Eggs, hen’s boiled	One large egg	59	2.1	32	68	00
[16]Eggs, hen’s whites	Of six eggs	181	6.4	100	0	00
[16]Eggs, hen’s yolks	Two yolks	27	.94	17	83	00
[16]Omelet		94	3.3	34	60	6
[16]Soup, beef, av.		380	13.	69	14	17
[16]Soup, bean, av.	Very large plate	150	5.4	20	20	60
[16]Soup, cream of celery	Two plates	180	6.3	16	47	37
[16]Consomme		830	29.	85	00	15
[16]Clam chowder	Two plates	230	8.25	17	18	65
[16]Chocolate, bitter	Half-a-square	16	.56	8	72	20
[16]Cocoa		20	.69	17	53	30
Ice cream (Phila)	Half serving	45	1.6	5	57	38
Ice cream (New York)	Half serving	48	1.7	7	47	46

Tables Showing Average Height, Weight, Skin Surface and Food Units Required Daily With Very Light Exercise

BOYS
Age	Height in	Weight in	Surface in	Calories or
	Inches	Pounds	Square Feet	Food Units
5	41.57	41.09	7.9	816.2
6	43.75	45.17	8.3	855.9
7	45.74	49.07	8.8	912.4
8	47.76	53.92	9.4	981.1
9	49.69	59.23	9.9	1,043.7
10	51.58	65.30	10.5	1,117.5
11	53.33	70.18	11.0	1,178.2
12	55.11	76.92	11.6	1,254.8
13	57.21	84.85	12.4	1,352.6
14	59.88	94.91	13.4	1,471.3
GIRLS
Age	Height in	Weight in	Surface in	Calories or
	Inches	Pounds	Square Feet	Food Units
5	41.29	39.66	7.7	784.5
6	43.35	43.28	8.1	831.9
7	45.52	47.46	8.5	881.7
8	47.58	52.04	9.2	957.1
9	49.37	57.07	9.7	1,018.5
10	51.34	62.35	10.2	1,081.0
11	53.42	68.84	10.7	1,148.5
12	55.88	78.31	11.8	1,276.8

MEN
Height	Weight	Surface in		Calories or	Food Units
in In.	in Pounds	Square Ft.	Proteids	Fats	Carbohydrates	Total
61	131	15.92	197	591	1,182	1,970
62	133	16.06	200	600	1,200	2,000
63	136	16.27	204	612	1,224	2,040
64	140	16.55	210	630	1,260	2,100
65	143	16.76	215	645	1,290	2,150
66	147	17.06	221	663	1,326	2,210
67	152	17.40	228	684	1,368	2,280
68	157	17.76	236	708	1,416	2,360
69	162	18.12	243	729	1,458	2,430
70	167	18.48	251	753	1,506	2,510
71	173	18.91	260	780	1,560	2,600
72	179	19.34	269	807	1,614	2,690
73	185	19.89	278	834	1,668	2,780
74	192	20.33	288	864	1,728	2,880
75	200	20.88	300	900	1,800	3,000
WOMEN
Height	Weight	Surface in		Calories or	Food Units
in In.	in Pounds	Square Ft.	Proteids	Fats	Carbohydrates	Total
59	119	14.82	179	537	1,074	1,790
60	122	15.03	183	549	1,098	1,830
61	124	15.29	186	558	1,116	1,860
62	127	15.50	191	573	1,146	1,910
63	131	15.92	197	591	1,182	1,970
64	134	16.13	201	603	1,206	2,010
65	139	16.48	209	627	1,254	2,090
66	143	16.76	215	645	1,290	2,150
67	147	17.06	221	663	1,326	2,210
68	151	17.34	227	681	1,362	2,270
69	155	17.64	232	696	1,392	2,320
70	159	17.92	239	717	1,434	2,390