What to eat and when

by Susanna Cocroft

FOOD STUFF	Quantity		Calories of Energy	Grams of Protein
Milk	8 oz.	1 glass	160	8.4
Skim milk	8 oz.	1 glass	80	8.0
Cream	8 gm.	1 tsp.	20	0.2
Condensed milk (sweetened)	20 gm.	hp. tsp.	50	1.8
Condensed milk (unsweetened)	20 ”	” ”	40	2.0
Chocolate powd.	10 ”	” ”	90	1.2
Beef juice, beef tea, bouillon, clear soup	5 oz.	teacup	5-30	1.3
Cream soup	8 ”	soup plate	100-250
Sugar	10 gm.	hp. tsp.	40
Egg (whole)	50 ”	1	70
Egg (yolk)	—	1	55	2.4
Butter	10 gm.	1 in. cube	65	0.6
Cheese	” ”	” ”	45	3.0
Meat and fish (lean)	50 ”	hp. tbsp.	60	12.0
Meat (medium fat)	” ”	” ”	100	7.0
” (very fat)	” ”	” ”	150	4.0
Oysters (small)	8 ”	1	3	0.5
Oysters (large)	25 ”	1	10	1.5
Crackers	3-10 ”	1	12-30	3-6
Cereals (cooked)	30-40 ”	teacup	110-150	3-5
Cereals (prepared)	5-7 ”	hp. tsp.	18-25	0.5-0.7
Shredded wheat	30 ”	1	100	3.0
Triscuit	15 ”	1	50	1.5
Peas (fresh or canned)	35 ”	hp. tbsp.	25	2.0
Peas (dried)	25 ”	” ”	100	6.0
Bean (dried)	25 ”	” ”	90	5.0
Bean (fresh or canned)	30 ”	” ”	30	1.0
Potatoes (medium size)	90 ”	1, 3 in. long	80	1.0
Jelly (sweet)	—	teacup	50-100	—
Apples	100 ”	1	40	0.2
Oranges	125 ”	1 med. size	60	0.5
Bananas	50 ”	1 med. size	45	0.7
Dried fruit (prunes, etc.)	100 ”	1 saucer medium	100-200	1-3

The following tables[11] are exceptionally valuable in compiling diets in various combinations. One can readily determine the number of grams in various servings of different foods. For example: a small serving of beef (round), containing some fat, weighs 36 grams; 40 per cent., 14.4 grams, is protein, and 60 per cent., 21.6 grams, is fat (no carbohydrates). One ordinary thick slice of white, home-made bread weighs 38 grams; 13 per cent., 4.94 grams, is protein; 6 per cent., 2.28 grams, is fat, and 81 per cent., 30.78 grams, is carbohydrate.

The proportion of proteins, carbohydrates, and fats required by the average individual as suggested on page [208] can be readily made up from various combinations of foods. Each individual may ascertain whether he is taking too much food, or too large a proportion of proteins or of carbohydrates or fats.

TABLE OF 100 FOOD UNITS

NAME OF FOOD	“Portion” Containing 100 Food Units (approx.)	Wt. of 100 Calories		Per cent. of
		Grams	Oz.	Proteid	Fat	Carbohydrate
COOKED MEATS
[13]Beef, r’nd, boiled (fat)	Small serving	36	1.3	40	60	00
[13]Beef, r’d, boiled (lean)	Large serving	62	2.2	90	10	00
[13]Beef, r’d, boiled (med.)	Small serving	44	1.6	60	40	00
[13]Beef, 5th rib, roasted	Half serving	18.5	0.65	12	88	00
[13]Beef, 5th rib, roasted	Very small s’v’g.	25	0.88	18	82	00
[14]Beef, ribs boiled	Small serving	30	1.1	27	73	00
[12]Calves foot jelly		112	4.	19	00	81
[12]Chicken, canned	One thin slice	27	0.96	23	77	00
[12]Lamb chops, broiled, av. One small chop		27	0.96	24	76	00
[12]Lamb leg, roasted	Ord. serving	50	1.8	40	60	00
[13]Mutton, leg, boiled	Large serving	34	1.2	35	65	00
[13]Pork, ham, boiled (fat)	Small serving	20.5	0.73	14	86	00
[13]Pork, ham, boiled	Ord. serving	32.5	1.1	28	72	00
[13]Pork, ham, r’st’d (fat)	Small Serving	27	0.96	19	81	00
[13]Pork, ham, r’st’d (lean) Small serving		34	1.2	33	67	00
[13]Veal, leg, boiled	Large serving	67.5	2.4	73	27	00
VEGETABLES
[12]Artichokes, av. canned		430	15.	14	0	86
[12]Asparagus, av. canned		540	19.	33	5	62
[12]Asparagus, av. cooked		206	7.19	18	63	19
[12]Beans, baked, canned	Small side dish	75	2.66	21	18	61
[12]Beans, Lima, canned	Large side dish	126	4.44	21	4	75
[12]Beans, string, cooked	Five servings	480	16.66	15	48	37
[12]Beets, edible portion, cooked	Three servings	245	8.7	2	23	75
[12]Cabbage, edible portion		310	11	20	8	72
Carrots, cooked	Two servings	164	5.81	10	34	56
[12]Cauliflower, as purchased		312	11.	23	15	62
[12]Celery, edible portion		540	19.	24	5	71
Corn, sweet, cooked	One side dish	99	3.5	13	10	77
[12]Cucumbers, edible pt.		565	20.	18	10	72
[12]Eggplant, edible pt.		350	12.	17	10	73
Lentils, cooked		89	3.15	27	1	72
[12]Lettuce, edible pt.		505	18.	25	14	61
[12]Mushrooms, as purchased		215	7.6	31	8	61
Onions, fresh, edible pt.		200	7.1	13	5	82
[12]Onions, cooked	2 large s’v’gs	240	8.4	12	40	48
Parsnips, cooked		163	5.84	10	34	56
[12]Peas, green, canned	Two servings	178	6.3	25	3	72
[12]Peas, green, cooked	One serving	85	3.	23	27	50
Potatoes, baked	One good sized	86	3.05	11	1	88
[12]Potatoes, boiled	One large sized	102	3.62	11	1	88
[12]Potatoes mashed(creamed) One serving		89	3.14	10	25	65
[12]Potatoes, chips	One-half s’v’g	17	0.6	4	63	33
[12]Potatoes, sweet, cooked	Half av. potato.	49	1.7	6	9	85
[12]Pumpkins, edible pt.		380	13.	15	4	81
Radishes, as purchased		480	17.	18	3	79
Rhubarb, edible pt.		430	15.	10	27	63
[12]Spinach, cooked	Two ord. s’v’gs	174	6.1	15	66	19
Squash, edible pt.		210	7.4	12	10	78
[12]Succotash, canned	Ord. serving	100	3.5	15	9	67
[12]Tomatoes, fresh as purchased	Four av.	430	15.	15	16	69
Tomatoes, canned		431	15.2	21	7	72
[12]Turnips, edible pt.	2 large s’v’gs	246	8.7	13	4	83
Vegetable oysters		273	9.62	10	51	39
FRUITS (DRIED)
[12]Apples, as purchased		34	1.2	3	7	90
Apricots, as purchased		35	1.24	7	3	90
[12]Dates, edible portion	Three large	28	0.99	2	7	91
[12]Dates, as purchased		31	1.1	2	7	91
[12]Figs, edible portion	One large	31	1.1	5	0	95
[12]Prunes, edible portion	Three large	32	1.14	3	0	97
[12]Prunes, as purchased		38	1.35	3	0	97
[12]Raisins, edible portion		28	1.	3	9	88
[12]Raisins, as purchased		31	1.1	3	9	88
FRUITS (FRESH OR COOKED)
[12]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
[12]Bananas, edible pt.	One large	100	3.5	5	5	90
[12]Blackberries		170	5.9	9	16	75
Blueberries		128	4.6	3	8	89
[12]Blueberries, canned		165	5.8	4	9	87
Cantaloupe	Half ord. serv’g	243	8.6	6	0	94
[12]Cherries, edible portion		124	4.4	5	10	85
[12]Cranberries, as purchased		210	7.5	3	12	85
[12]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
[12]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
[12]Oranges, juice	Large glass	188	6.62	0	0	100
Peaches, as purchased, av.	Three ordinary	290	10.	7	2	91
[12]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
[12]Pears, sauce		113	3.98	3	4	93
Pineapples, edible p’t’n, av.		226	8.	4	6	90
[12]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
[12]Watermelon, av.		760	27.	6	6	88
DAIRY PRODUCTS
[12]Butter	Ordinary pat.	12.5	0.44	0.5	99.5	00
[12]Buttermilk	11/2 glass	275	9.7	34	12	54
[12]Cheese, Am., pale	11/2 cubic in.	22	0.77	25	73	2
[12]Cheese, cottage	4 cubic in.	89	3.12	76	8	16
[12]Cheese, full cream	11/2 cubic in.	23	0.82	25	73	2
[12]Cheese, Neufchatel	11/2 cubic in.	29.5	1.05	22	76	2
[12]Cheese, Swiss	11/2 cubic in.	23	0.8	25	74	1
[12]Cheese, pineapple	11/2 cubic in.	20	0.72	25	73	2
[12]Cream	1/4 ord. glass	49	1.7	5	86	9
Kumyss		188	6.7	21	37	42
[12]Milk, condensed, sweet’nd		30	1.06	10	23	67
[12]Milk, condensed, unsw’t’nd		59	2.05	24	50	26
[12]Milk, skimmed	11/2 glass	255	9.4	37	7	56
[12]Milk, whole	Small glass	140	4.9	19	52	29
Milk, human, 2d week		162	5.7	11	47	42
Milk, human, 3d month		171	6	7	46	47
[12]Whey	Two glasses	360	13	15	10	75
CAKES, PASTRY, PUDDINGS, AND DESSERTS
[12]Cake, chocolate layer	Half ord. sq. pc.	28	0.98	7	22	71
[12]Cake, gingerbread	Half ord. sq. pc.	27	0.96	6	23	71
Cake, sponge	Small piece	25	0.89	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
[12]Doughnuts	Half a doughnut	23	0.8	6	45	49
[12]Lady fingers	Two	27	0.95	10	12	78
[12]Macaroons	Four	23	0.82	6	33	61
[12]Pie, apple	One-third piece	38	1.3	5	32	63
[12]Pie, cream	One-fourth pc.	30	1.1	5	32	63
[12]Pie, custard	One-third piece	55	1.9	9	32	59
[12]Pie, lemon	One-third piece	38	1.35	6	36	58
[12]Pie, mince	One-fourth piece	35	1.2	8	38	54
[12]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. s’v’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
[12]Catsup, tomato, av.		170	6.	10	3	87
Candy, plain		26	0.9	0	0	100
Candy, chocolate		30	1.1	1	4	95
[12]Honey	Four teasp’ns	30	1.05	1	0	99
[12]Marmalade (orange)		28.3	1	0.5	2.5	97
Molasses, cane		35	1.2	0.5	0	99.5
[12]Olives, green, edible portion Five to seven		32	1.1	1	84	15
[12]Olives, ripe, edible portion Five to seven		38	1.3	2	91	7
[12]Pickles, mixed		415	14.6	18	15	67
[12]Sugar, granulated	Three heap’g tsp. or 11/2 lumps	24	0.86	0	0	100
[12]Sugar, maple	Four teaspoons	29	1.03	0	0	100
[12]Syrup, maple	Four teaspoons	35	1.2	0	0	100
NUTS, EDIBLE PORTION
[12]Almonds, av.	Eight to 15	15	0.53	13	77	10
[12]Beechnuts		14.8	0.52	13	79	8
[12]Brazil nuts	Three ord. size	14	0.49	10	86	4
[12]Butternuts		14	0.50	16	82	2
[12]Cocoanuts		16	0.57	4	77	19
[12]Chestnuts, fresh, av.		40	1.4	10	20	70
[12]Filberts, av.	Ten nuts	14	0.48	9	84	7
[12]Hickory nuts		13	0.47	9	85	6
[12]Peanuts, av.	Thirteen double	18	0.62	20	63	17
[12]Pecans, polished	About eight	13	0.46	6	87	7
[12]Pine nuts (pignolias)	About eighty	16	0.56	22	74	4
[12]Walnuts, California	About six	14	0.48	10	83	7
CEREALS
[12]Bread, brown, average	Ord. thick slice	43	1.5	9	7	84
[12]Bread, corn (johnny cake) av.	Small square	38	1.3	12	16	72
[12]Bread, white, home made Ord. thick slice		38	1.3	13	6	81
[12]Cookies, sugar	Two	24	0.83	7	22	71
Corn flakes, toasted	Ord. serving	27	0.97	11	1	88
[12]Corn meal, granular, av.	21/2 level tbsp.	27	0.96	10	5	85
Corn meal, unbolted, av.	Three tbsp.	26	0.92	9	11	80
[12]Crackers, graham	Two crackers	23	0.82	9.5	20.5	70
[12]Crackers, oatmeal	Two crackers	23	0.81	11	24	65
[12]Crackers, soda	31/2 “Uneedas”	24	0.83	9.4	20	70.6
[12]Hominy, cooked	Large serving	120	4.2	11	2	87
[12]Macaroni, av.		27	0.96	15	2	83
Macaroni, cooked	Ord. serving	110	3.85	14	15	71
[12]Oatmeal, boiled	11/2 serving	159	5.6	18	7	75
[12]Popcorn		24	0.86	11	11	78
[12]Rice, uncooked		28	0.98	9	1	90
[12]Rice, boiled	Ord. cereal dish	87	3.1	10	1	89
[12]Rice, flakes	Ord. cereal dish	27	0.94	8	1	91
[12]Rolls, Vienna, av.	One large roll	35	1.2	12	7	81
[12]Shredded wheat	One biscuit	27	0.94	13	4.5	82.5
[12]Spaghetti, average		28	0.97	12	1	87
[12]Wafers, vanilla	Four	24	0.84	8	13	71
Wheat, flour, e’t’e w’h’t, av.	Four tbsp.	27	0.96	15	5	80
[12]Wheat, flour, graham, av.	41/2 tbsp.	27	0.96	15	5	80
[12]Wheat, flour, patent, family and straight grade spring wheat, av.	Four tbsp.	27	0.97	12	3	85
[12]Zwieback	Size of thick slice of bread	23	0.81	9	21	70
MISCELLANEOUS
[12]Eggs, hen’s, boiled	One large egg	59	2.1	32	68	00
[12]Eggs, hen’s, whites	Of six eggs	181	6.4	100	0	00
[12]Eggs, hen’s, yolks	Two yolks	27	0.94	17	83	00
[12]Omelet		94	3.3	34	60	6
[12]Soup, beef, av.		380	13.	69	14	17
[12]Soup, bean, av.	Very large plate	150	5.4	20	20	60
[12]Soup, cream of celery	Two plates	180	6.3	16	47	37
[12]Consommé		830	29.	85	00	15
[12]Clam chowder	Two plates	230	8.25	17	18	65
[12]]Chocolate, bitter	Half-a-square	16	0.56	8	72	20
[12]Cocoa		20	0.69	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 Inches	Weight in Pounds	Surface in Square Feet	Calories or 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	1043.7
10	51.58	65.30	10.5	1117.5
11	53.33	70.18	11.0	1178.2
12	55.11	76.92	11.6	1254.8
13	57.21	84.85	12.4	1352.6
14	59.88	94.91	13.4	1471.3

Girls

Age	Height in Inches	Weight in Pounds	Surface in Square Feet	Calories or 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	1018.5
10	51.34	62.35	10.2	1081.0
11	53.42	68.84	10.7	1148.5
12	55.88	78.31	11.8	1276.8