Part 15
COMMON FOODS CLa.s.sIFIED ---------------+-----------------+-------------+--------------
Poor in
Rich in
Very rich in
Fat.
Fat.
Fat.
---------------+-----------------+-------------+-------------- Very high in
White of Eggs
Protein
Cod Fish
Lean Beef
Chicken
Veal
---------------+-----------------+-------------+-------------- High in
Sh.e.l.l-fish
Most Fish
Protein
Skim Milk
Most Meats
Lentils
Most Fowl
Peas
Whole Egg
Beans
Cheese
---------------+-----------------+-------------+-------------- Moderate or
Most Vegetables
Peanuts
Fat Meats Deficient in
Bread
Milk
Yolk of Eggs Protein
Potatoes
Cream Soups
Most Nuts
Fruits
Most Pies
Cream
Sugar
Doughnuts
b.u.t.ter ---------------+-----------------+-------------+--------------
The foods given in the uppermost compartment are those "very high" in protein (above 40 per cent. of their total calories, or food value, being protein). Those in the two compartments next below are merely "high" in protein (20 to 40 per cent.), while the lowest three compartments contain those "moderate or deficient" in protein (zero to 20 per cent.).
The compartment farthest to the right contains a list of those foods "very rich in fat." The two compartments next to the left contain those "rich in fat," and the three compartments to the extreme left contain those "poor in fat."
With reference to carbohydrates (starch or sugar), we can say that the foods in the lower left compartment are very rich in carbohydrate. Those in the two neighboring compartments (the one beginning "sh.e.l.l-fish" and the one beginning "peanuts") are moderate, and those in the remaining compartments are those poorest in carbohydrate.
Thus, practically, the nearer the name of any food is to the upper corner of this triangular table, the more protein that food contains; the nearer it is to the right hand corner, the more fat; and the nearer to the remaining corner (lower left), the more carbohydrate (starch and sugar).
[Sidenote: Ideal Food Proportions]
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 b.u.t.ter. Instinctively these combinations have been chosen, especially bread and b.u.t.ter. 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, const.i.tuting 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 PORTION CONTAINING 100 CALORIES OF EACH FOOD AND THE NUMBER OF CALORIES IN THE 100 IN THE FORM OF PROTEIN, FAT AND CARBOHYDRATE.[A]
-----------------------------+----------------+-----+-----+------------------
"Portion"
Wgt. of 100
Percent of Name of Food
Containing
Calories
100 Calories +-----+-----+-----+----+-------
Roughly
Pro-
Fat
Carbo-
Described
Gram
Ounce
tein
hydrate ----------------------------------------------------------------------------- VEGETABLES -----------------------------+----------------+-----+-----+-----+----+------- *Artichokes, as purchased,
average, canned
430
15.
14
0
86 *Asparagus, as purchased,
average, canned
540
19.
33
5
62 *Asparagus, as purchased,
average, cooked
206
7.19
18
63
19 *Beans, baked, canned
Small side dish
75
2.66
21
18
61 *Beans, Lima, canned
Large side dish
126
4.44
21
4
75 *Beans, string, cooked
Five servings
480
16.66
15
48
37 *Beets, edible portion,
cooked
Three servings
245
8.7
2
23
75 *Cabbage, edible portion
310
17.
20
8
72 *Carrots, edible portion,
average, fresh
215
7.6
10
8
82 Carrots, cooked
Two servings
164
5.81
10
34
56 *Cauliflower, as purchased,
average
312
11.
23
15
62 *Celery, edible portion,
average
540
19.
24
5
71 Corn, sweet, cooked
One side dish
99
3.5
13
10
77 *Cuc.u.mbers, edible portion,
average
565
20.
18
10
72 *Egg plant, edible portion,
average
350
12.
17
10
73 Lentils, cooked
89
3.15
27
1
72 *Lettuce, edible portion,
average
505
18.
25
14
61 *Mushrooms, as purchased,
average
215
7.6
31
8
61 *Onions, fresh, edible
portion, average
200
7.1
13
5
82 *Onions, cooked
Two large
servings
240
8.4
12
40
48 *Parsnips, edible portion,
One and a half
average
servings
152
5.3
10
7
83 Parsnips, cooked
163
5.74
10
34
56 *Peas, green, canned
Two servings
178
6.3
25
3
72 *Peas, green, cooked
One serving
85
3.
23
27
50 Potatoes, baked
One good sized
86
3.05
11
1
88 *Potatoes, boiled
One large sized
102
3.62
11
1
88 *Potatoes, mashed (creamed)
One serving
89
3.14
10
25
65 *Potatoes, steamed
One serving
101
3.57
11
1
88 *Potatoes, chips
One-half serving
17
.6
4
63
33 *Potatoes, sweet, cooked
Half of average
potato
49
1.7
6
9
85 *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 *Spinach, cooked, as
Two ordinary
purchased
servings
174
6.1
15
66
19 *Squash, edible portion,
average
210
7.4
12
10
78 *Succotash, canned, as
Ordinary serving
purchased, average
100
3.5
15
9
76 *Tomatoes, fresh, as
Four average
purchased, average
tomatoes
430
15.
15
16
69 *Tomatoes, canned
431
15.2
21
7
72 *Turnips, edible portion,
Two large
average
servings
246
8.7
13
4
83 Vegetable oysters
273
9.62
10
51
39 ----------------------------------------------------------------------------- FRUITS (FRESH OR COOKED) -----------------------------+----------------+-----+-----+-----+----+------- *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 *Apricots, edible portion,
average
168
5.92
8
0
92 Apricots, cooked
Large serving
131
4.61
6
0
94 *Bananas, yellow, edible
portion, average
One large
100
3.5
5
5
90 *Blackberries, as purchased,
average
170
5.9
9
16
75 Blueberries
128
4.6
3
8
89 *Blueberries, canned, as
purchased
165
5.8
4
9
87 Cantaloupe
Half ordinary
serving
243
8.6
6
0
94 *Cherries, edible portion,
average
124
4.4
5
10
85 *Cranberries, as purchased,
average
210
7.5
3
12
85 *Grapes, as purchased,
average
136
4.8
5
15
80 Grape fruit
215
7.57
7
4
89 Grape juice
Small gla.s.s
120
4.2
0
0
100 Gooseberries
261
9.2
5
0
95 *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 *Oranges, as purchased,
average
One very large
270
9.4
6
3
91 Oranges, juice
Large gla.s.s
188
6.62
0
0
100 *Peaches, as purchased,
average
Three ordinary
290
10.
7
2
91 Peaches, sauce
Ordinary serving
136
4.78
4
2
94 Peaches, juice
Ordinary gla.s.s
136
4.80
0
0
100 *Pears
One large pear
173
5.40
4
7
89 Pears, sauce
113
3.98
3
4
93 *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 *Strawberries, as purchased,
average
Two servings
260
9.1
10
15
75 *Watermelon, as purchased,
average
760
27.
6
6
88 ----------------------------------------------------------------------------- COOKED MEATS -----------------------------+----------------+-----+-----+-----+----+------- Beef, round, boiled (fat),
1099
Small serving
36
1.3
40
60
00 Beef, round, boiled (lean),
1206
Large serving
62
2.2
90
10
00 Beef, round, boiled (med.),
1188
Small serving
44
1.6
60
40
00 Beef, 5th right rib,
roasted, 1538
Half serving
18.5
.65
12
88
00 Beef, 5th right rib,
roasted, 1616
Small serving
32
1.2
25
75
00 Beef, 5th right rib,
Very small
roasted, 1615
serving
25
.88
18
82
00 Beef, ribs, boiled, 1169
Small serving
30
1.1
27
73
00 Beef, ribs, boiled, 1170
Very small
serving
25
.87
21
79
00 *Calves foot jelly, as
purchased
112
4.
19
00
81 *Chicken, as purchased,
canned
One thin slice
27
.96
23
77
00 *Lamb chops, boiled, edible
portion, average
One small chop
27
.96
24
76
00 *Lamb, leg, roast
Ordinary serving
50
1.8
40
60
00 Mutton, leg, boiled, 1184
Large serving
34
1.2
35
65
00 Pork, ham, boiled (fat),
1174
Small serving
20.5
.73
14
86
00 Pork, ham, boiled, 1192
Ordinary serving
32.5
1.1
28
72
00 Pork, ham, roasted (fat),
1484
Small serving
27
.96
19
81
00 Pork, ham, roasted (lean),
1511
Small serving
34
1.2
33
67
00 *Turkey, as purchased,
canned
Small serving
28
.99
23
77
00 Veal, leg, boiled, 1182
Large serving
67.5
2.4
73
27
00 ----------------------------------------------------------------------------- CAKES, PASTRY, PUDDING AND DESSERTS -----------------------------+----------------+-----+-----+-----+----+------- *Cake, chocolate layer, as
Half ordinary
purchased
square piece
28
.98
7
22
71 *Cake, gingerbread, as
Half ordinary
purchased
square piece
27
.96
6
23
71 *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 *Doughnuts, as purchased
Half a doughnut
23
.8
6
45
49 *Lady fingers, as purchased
27
.95
10
12
78 *Macaroons, as purchased
23
.82
6
33
61 Pie, apple, as purchased
One-third
ordinary piece
38
1.3
5
32
63 *Pie, cream, as purchased
One-fourth
ordinary piece
30
1.1
5
32
63 *Pie, custard, as purchased
One-third
ordinary piece
55
1.9
9
32
59 *Pie, lemon, as purchased
One-third
ordinary piece
38
1.35
6
36
58 *Pie, mince, as purchased
One-fourth
ordinary piece
35
1.2
8
38
54 *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) -----------------------------+----------------+-----+-----+-----+----+------- *Apples, as purchased,
average
34
1.2
3
7
90 Apricots, as purchased,
average
35
1.24
7
3
90 *Dates, edible portion,
average
Three large
28
.99
2
7
91 *Dates, as purchased
31
1.1
2
7
91 *Figs, edible portion,
average
One large
31
1.1
5
0
95 *Prunes, edible portion,
average
Three large
32
1.14
3
0
97 *Prunes, as purchased
38
1.35
3
0
97 *Raisins, edible portion,
average
28
1.
3
9
88 *Raisins, as purchased
31
1.1
3
9
88 ----------------------------------------------------------------------------- CEREALS -----------------------------+----------------+-----+-----+-----+----+------- *Bread, brown, as purchased,
Ordinary thick
average
slice
43
1.5
9
7
84 *Bread, corn (johnnycake)
as purchased, average
Small square
38
1.3
12
10
72 *Bread, white, home made, as
Ordinary thick
purchased
slice
38
1.3
13
6
81 Corn flakes, toasted
Ordinary cereal
dishful
27
.97
11
1
88 *Corn meal, granular,
average
27
.96
10
5
85 *Corn meal, unbolted,
edible portion, average
26
.92
9
11
80 *Crackers, graham, as
purchased
Two crackers
23
.82
9
20
71 *Crackers, oatmeal, as
purchased
Two crackers
23
.81
11
24
65 *Hominy, cooked
Large serving
120
4.2
11
2
87 *Macaroni, average
27
.96
16
2
83 *Macaroni, average, cooked
Ordinary
serving
110
3.85
14
15
71 *Oatmeal, average, boiled
One and a half
serving
159
5.6
18
7
75 *Popcorn, average
24
.86
11
11
78 *Rice, uncooked
28
.98
9
1
90 *Rice, boiled, average
Ordinary cereal
dish
87
3.1
10
1
89 *Rice, flakes
Ordinary cereal
dish
27
.94
8
1
91 *Rolls, Vienna, as
purchased, average
One large roll
35
1.2
12
7
81 *Shredded wheat
One biscuit
27
.94
13
4.5
82.5 *Spaghetti, average
28
.97
12
1
87 *Wheat flour, entire wheat
average
27
.96
15
5
80 *Wheat flour, graham,
average
27
.96
15
5
80 *Wheat flour, patent roller
process, family and
straight grade spring
wheat, average
27
.97
12
3
85 *Zwieback
Size of thick
slice bread
23
.81
9
21
70 ----------------------------------------------------------------------------- DAIRY PRODUCTS -----------------------------+----------------+-----+-----+-----+----+------- *b.u.t.ter, as purchased
Ordinary pat or
ball
12.5
.44
.5
99.5
00 *b.u.t.termilk, as purchased
One and a half
gla.s.s
275
9.7
34
12
54 *Cheese, American, pale, as
One and a half
purchased
cubic in
22
.77
25
73
2 *Cheese, cottage, as
purchased
Four cubic in
89
3.12
76
8
16 *Cheese, full cream, as
One and a half
purchased
cubic in.
23
.82
25
73
2 *Cheese, Neufchatel, as
One and a half
purchased
cubic in.
29.5
1.05
22
76
2 *Cheese, Swiss, as
One and a half
purchased
cubic in.
23
.8
25
74
1 *Cheese, pineapple, as
One and a half
purchased
cubic in.
20
.72
25
73
2 *Cream
One quarter
ordinary gla.s.s
49
1.7
5
86
9 k.u.myss
188
6.7
21
37
42 *Milk, condensed, sweetened,
as purch.
30
1.06
10
23
67 *Milk, condensed,
unsweetened (evap. cream)
as purchased
59
2.05
24
50
26 *Milk, skimmed, as
One and a half
purchased
gla.s.ses
255
9.4
37
7
56 *Milk, whole, as purchased
Small gla.s.s
140
4.9
19
52
29 Whey, as purchased
Two gla.s.ses
360
13
15
10
75 ----------------------------------------------------------------------------- SWEETS AND PICKLES -----------------------------+----------------+-----+-----+-----+----+------- *Catsup, tomato, as
purchased, average
170
6.
10
3
87 *Honey, as purchased
4 teaspoonfuls
30
1.05
1
0
99 *Marmalade (orange peel)
28.3
1.
.5
2.5
97 *Mola.s.ses, cane
35
1.2
.5
0
99.5 *Olives, green, edible
portion
Seven olives
32
1.1
1
84
15 *Olives, ripe, edible
portion
Seven olives
38
1.3
2
91
7 *Pickles, mixed, as
purchased
415
14.6
18
15
67 *Sugar, granulated
3 teaspoonfuls
or one and a
half lumps
24
.86
0
0
100 *Sugar, maple
4 teaspoonfuls
29
1.03
0
0
100 *Sirup, maple
4 teaspoonfuls
35
1.2
0
0
100 ----------------------------------------------------------------------------- NUTS -----------------------------+----------------+-----+-----+-----+----+------- *Almonds, edible portion,
average
About eight
15
.53
13
77
10 *Beechnuts
14.8
.52
13
79
8 *Brazil nuts, edible
Three ordinary
portion
size
14
.49
10
86
4 *b.u.t.ternuts
14
.50
16
82
2 *Cocoanuts
16
.57
4
77
19 *Chestnuts, fresh, edible
portion, average
40
1.4
10
20
70 *Filberts, edible portion,
average
Ten nuts
14
.48
9
84
7 *Hickory nuts
13
.47
9
85
6 *Peanuts, edible portion,
average
Thirteen double
18
.62
20
63
17 *Pecans, polished, edible
portion
About eight
13
.46
6
87
7 *Pine nuts (pignolias),
edible portion
About eighty
16
.56
22
74
4 *Walnuts, California,
edible portion
About six
14
.48
10
83
7 ----------------------------------------------------------------------------- MISCELLANEOUS -----------------------------+----------------+-----+-----+-----+----+------- *Eggs, hen's, boiled
One large egg
59
2.1
32
68
00 *Eggs, hen's whites
181
6.4
100
0
00 *Eggs, hen's, yolks
Two yolks
27
.94
17
83
00 *Omelet
94
3.3
34
60
6 *Soup, beef, as purchased,
average
380
13.
69
14
17 *Soup, bean, as purchased,
average
Very large plate
150
5.4
20
20
60 *Soup, cream of celery, as
purch., average
Two plates
180
6.3
16
47
37 *Consomme, as purchased
830
29.
85
00
15 *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.
[*] Chemical Composition of American Food Materials. At.w.a.ter and Bryant.
U. S. Department of Agriculture Bulletin, No. 28.
[] Experiments on Losses in Cooking Meats. (1900103, Grindley, U. S.
Department of Agriculture Bulletin, No. 141.)
[] Laboratory number of specimen, as per Experiments on Losses in Cooking Meat.
[Sidenote: Cost of Ready to Serve Foods]
The following table, adapted from one compiled by Gephart and Lusk ("a.n.a.lysis and Cost of Ready to Serve Foods"), shows in convenient form the relative energy values and cost of the more commonly used articles of food.
A brief glance at this table will show how easily one might slowly starve on very expensive food, and yet how easily the energy food needed can be secured at a very low cost.
It would, of course, be a great mistake to regulate the diet solely with regard to fuel value. Digestibility, as well as protein, mineral and vitamin requirements, must also be considered. Nevertheless, the main requirement is for fuel, and this, as the table shows, can be secured at a surprizingly low cost.
===========================================================================
No. of
Cost of One Name of Food.
Calories in
Order "Quick
One Order.[B]
Lunch"
Restaurant.
-------------------------------------------+---------------+--------------- Napoleon
418.6
$0.05 Crullers
416.6
.05 Cabinet pudding and vanilla sauce
416.6
.05 Cocoanut pie
357
.05 CD--Roast beef sandwich with roll
357
.05 Bath buns
357
.05 Bread custard pudding
357
.05 Pineapple pie
357
.05 Corn m.u.f.fins
357
.05 Apple pie
357
.05 New England pudding with vanilla sauce
312.5
.05 Chocolate spiced cakes.
312.5
.05 Walnut layer cake with marshmallow
icing
312.5
.05 Milk crackers
312.5
.05 Bread pudding with vanilla sauce
312.5
.05 Pumpkin pie
312.5
.05 D--Lamb croquettes and mashed potatoes
833.3
.15 Coffee cake
277.7
.05 Rhubarb pie
277.7
.05 D--German meat cakes and French fried
potatoes
833.3
.15 Old-fashioned mola.s.ses cake
277.7
.05 Lemon pie
277.7
.05 CD--Vienna roast with French fried potatoes
833.3
.15 b.u.t.ter cakes
277.7
.05 Minced ham sandwich
277.7
.05 Pork and Boston beans
833.3
.15 Cornmeal cakes with maple cane sirup
500
.10 D--Ham croquettes
500
.10 Cold rice pudding
277.7
.05 Ham sandwich with roll
250
.05 Banana layer cake
250
.05 CD--Creamed chipped beef on toast
833.3
.15 Cocoa
250
.05 CD--Roast beef cutlet with tomato sauce
833.3
.15 CD--German meat cakes with lyonnaise
potatoes
833.3
.15 CD--Swiss cheese sandwich
250
.05 C --Boston baked beans
500
.10 D--Vienna roast, spaghetti and potatoes
625
.15 Chocolate cornstarch with cream
227.2
.05 Wheat cakes with maple cane sirup
500
.10 Milk crackers and milk
500
.10 CD--American cheese sandwich
227.2
.05 C --New York baked beans
500
.10 Hot corn bread
416.6
.10 CD--Country sausage
227.2
.05 Indian pudding with maple sauce
227.2
.05 CD--Minced tongue sandwich with tea
biscuits
227.2
.05 Cream roll
227.2
.05 D--Beef cakes with brown gravy and
macaroni
625
.15 C --New York beans, on the side
227.2
.05 Graham crackers
227.2
.05 D--Broiled ham
833.3
.20 D--Roast beef hash, browned
625
.15 Oyster pie
625
.15 CD--Minced chicken sandwich
227.2
.05 Apple tapioca pudding
227.2
.05 Potato salad
416.6
.10 Chocolate layer cake
208.3
.05 CD--Breaded veal cutlet and tomato sauce
833.3
.20 Egg plant fried in b.u.t.ter
625
.15 Buckwheat cakes with maple cane sirup
417.6
.10 D--Roast beef croquettes with macaroni
625
.15 D--Fried bacon with French fried potatoes
833.3
.20 D--Sardine sandwich
208.3
.05 CD--Minced ham sandwich with olives
208.3
.05 CD--Ham and New York Beans
625
.15 Vanilla cornstarch with cream
208.3
.05 CD--Roast beef cutlet and mashed potatoes
625
.15 D--Lamb cutlet and mashed potatoes
625
.15 Cocoanut cake
208.3
.05 Cream cheese walnut sandwich
208.3
.05 C --New York baked beans with tomato sauce
416.6
.10 D--Ham and Boston beans
625
.15 D--Liver and onions with French fried
potatoes
833.3
.20 CD--Beef stew
625
.15 CD--Pork and New York beans
625
.15 CD--Ham sandwich
192.3
.05 Rice croquette with bacon
625
.15 Baked apple with cream
416.6
.10 D--Frankfurters and potato salad
625
.15 Baked beans with macaroni
625
.15 Cup of coffee (containing cream and
sugar)
192.3
.05 D--Mince pie
417.6
.10 CD--Lamb stew
625
.15 CD--Broiled salt mackerel with mashed
potatoes
833.3
.20 Cherry pie
357
.10 Pound cake
357
.10 D--Chicken cutlet and mashed potatoes
625
.20 CD--Shredded wheat and milk
357
.10 Cream tapioca pudding
192.3
.05 Soda crackers and milk
357
.10 Strawberry pie
357
.10 Chocolate eclair
192.3
.05 CD--Baked lamb pie (individual)
625
.15 CD--Corned beef sandwich
192.3
.05 D--Broiled bacon
833.3
.20 Rice cakes with maple cane sirup
625
.15 D--Cold ham
500
.15 D--Roast beef croquettes and spaghetti
500
.15 CD--Chipped beef and scrambled egg
833.3
.20 D--Minced ham with scrambled eggs
833.3
.20 Peach pie
357
.10 D--Baked macaroni and cheese
357
.10 Huckleberry pie
357
.10 French toast with maple cane sirup.
625
.15 CD--Corned beef and New York beans
500
.15 Blackberry pie
357
.10 CD--Veal pot pie with dumplings
500
.15 CD--Creamed codfish on toast
500
.15 D--Vienna roast with stewed tomatoes
500
.15 CD--Tomato omelet
625
.20 D--Small oyster fry
625
.20 Hot rice with cream
500
.15 D--Plain oyster fry with bacon
625
.20 CD--Hamburger steak
625
.20 D--Corned beef hash, browned in pan
500
.15 D--Corned beef hash, steamed
500
.15 Cream
500
.15 CD--Chicken wings on toast
625
.20 D--Country sausage and French fried
potatoes
500
.15 CD--Corned beef and Boston beans
500
.15 CD--Two fried eggs
500
.15 CA--Ham omelet
625
.20 CD--Plain omelet
500
.15 CA--Fried liver and mashed potatoes
500
.15 CD--Creamed chipped beef
500
.15 D--Large oyster fry
833.3
.25 Apple fritters with fruit sauce
312.5
.10 D--Fish cakes with tomato sauce
500
.15 French fried potatoes, extra order
312.5
.10 Chocolate cornstarch with whipped cream
156.25
.05 Shredded wheat and cream
416.6
.15 D--Chicken croquette and French fried
potatoes
500
.15 CD--Corned beef hash with poached egg
625
.20 CD--Ham and eggs
833.3
.25 D--Ham and potato salad
625
.20 CD--Baked shad and dressing
625
.20 CD--Hamburger steak with Spanish sauce
625
.20 Charlotte russe
156.25
.05 CD--Creamed eggs on toast
625
.20 D--Bacon and eggs
833.3
.25 Strawberry fruit jelly with whipped
cream
156.25
.05 CD--Buckwheat cakes with country sausage
625
.20 D--Oyster sandwich
312.5
.10 C --Chicken giblets on toast
625
.20 Hot rice with b.u.t.ter
312.5
.10 Pimento olive cheese sandwich
156.25
.05 CD--Liver and bacon with lyonnaise potatoes
833.3
.25 CD--Corned beef hash, browned, with two
poached eggs
833.3
.25 b.u.t.tered toast
312.5
.10 CD--Liver and bacon
833.3
.25 CD--Chicken hash
416.6
.15 D--Two scrambled eggs
416.6
.15 CD--Milk
277.7
.10 Apple sauce with whipped cream
147.05
.05 Hot rice with poached egg
416.6
.15 CD--Corned beef with potato salad
416.6
.15 Fish cakes with poached egg
625
.20 CD--Cold roast beef
416.6
.15 D--Hot rice with milk
277.7
.10 CD--Small steak
833.3
.30 Baked apple
138.8
.05 Baked apple with ice cream
277.7
.10 D--Two lamb chops
833.3
.30 D--Chicken salad sandwich
277.7
.10 CD--Corned beef hash, steamed, with
poached egg
500
.20 C --Boston beans on side
131.57
.05 Tomato sandwich
131.57
.05 D--Lamb chops, breaded, with mashed
potatoes
500
.20 CD--Maple flakes with milk
277.7
.10 CD--Corned beef
416.6
.15 CD--Bulgarzoon
131.57
.05 D--Spanish omelet with French fried
potatoes
625
.25 Baked apple custard with whipped cream
250
.10 Boiled rice, side order
131.57
.05 CD--Fried egg sandwich
250
.10 CD--Onion omelet
500
.20 CD--Baked weak fish with dressing
500
.20 CD--Sirloin steak
1250
.50 Fresh cooked oatmeal with cream
416.6
.15 CD--Fish cakes with macaroni
500
.20 Sliced bananas with cream
250
.10 C --Macaroni, side order
125
.05 CD--Roast sirloin of beef and mashed
potatoes
500
.20 D--Tomato omelet with potatoes
625
.25 CD--Two boiled eggs
357
.15 CD--Fish cakes with spaghetti
500
.20 CD--Macaroni omelet and tomato sauce
625
.25 CD--Small steak with onions
833.3
.35 CD--Fish cake sandwich
227.2
.10 CD--Egg salad
500
.20 CD--Parsley omelet
500
.20 Green split pea soup
227.2
.10 Vanilla ice cream
227.2
.10 CD--Tenderloin steak with onions
1250
.55 CD--Cornflakes and milk
227.2
.10 Strawberry tart
227.2
.10 CD--Tuna fish salad
500
.25 CD--Sirloin steak with onions
1250
.55 Pineapple fruit jelly with whipped
cream
108.69
.05 CD--Cup custard
227.2
.10 CD--Roast beef with potato salad
500
.25 CD--Tenderloin steak
1250
.60 D--Milk toast
312.5
.15 Strawberry cornstarch with whipped
cream
104.16
.05 Strawberry ice cream
208.3
.10 CD--Clam chowder
416.6
.20 C --Chicken soup
312.5
.15 CD--Crab meat salad
416.6
.20 Vegetable soup
192.3
.10 Stewed rhubarb
92.59
.05 CD--Creamed chicken on toast
357
.20 Strawberries with cream
277.7
.15 Strawberry short cake
277.7
.15 CD--Chicken omelet
416.6
.20 CD--Deviled crab
277.7
.20 Sliced bananas
89.28
.05 CD--Spaghetti and cheese
178.57
.10 CD--Fried ham
416.6
.25 D--Minced chicken sandwich with lettuce
166.66
.10 C --Bean soup with croutons
166.66
.10 CD--Hot roast beef sandwich
250
.15 CD--Club sandwich
416.6
.25 CD--Sliced chicken sandwich
156.25
.10 CD--Poached eggs on toast
500
.20 Strawberries with ice cream
192.3
.15 C --Cream of wheat
125
.10 Blackberries and cream
113.63
.10 Stewed corn
52.08
.05 C --Creamed asparagus on toast
192.3
.20 Watermelon
125
.15 C --Tomato soup with rice
73.52
.10 Sliced pineapple
35.21
.05 Grape Fruit
78.12
.15 CD--Raw oysters
55.55
.15 Sliced tomatoes with lettuce
50
.15 C --Sliced tomatoes
30.48
.10 Tomatoes and lettuce with dressing
53.19
.20 Cantaloupe
36.23
.15 Champagne[E]
357
1.00 ---------------------------------------------------------------------------
[B] These values cover the whole portion as served, including bread and b.u.t.ter.
[C] Contains 15 per cent. or over of heat in protein.
[D] Contains the protein of meat, milk, eggs or cheese.
[E] Not purchased in the restaurant.
[Sidenote: The Minimal Cost of Food]
Professor Graham Lusk has very kindly contributed the following comments and additional table, derived from this material:
"The above are a.n.a.lyses of 350 different samples of foods purchased over the counters of a company which maintains a chain of restaurants in New York City, and obtained without knowledge on the part of these restaurants that the a.n.a.lyses were contemplated.
"One may reliably a.s.sume that for the man of ordinary size, who lives without doing any special muscular exercise, the fuel requirement of the body each day amounts to 2,500 calories of heat. Translated into common terms, this is the quant.i.ty of heat which would be required to raise about 25 quarts of water from the freezing to the boiling point. Miss Cauble, a special investigator of the a.s.sociation for the Improvement of the Condition of the Poor, kindly estimated the cost at wholesale prices of the ingredients of different portions sold in the restaurants. These are given in Table 9 beginning on page 64 of the pamphlet from which the above table was derived. The data enable one to construct a new table which gives the estimated wholesale cost of 2,500 calories in the various familiar forms of food sold in the restaurant. This represents the minimum cost of fuel for the support of an adult during twenty-four hours without taking into consideration labor, fuel or rent which, in the case of the restaurant, must be included in the cost of the foods when they are eaten. It represents the minimal cost of food in the home.
"It appears from the table given below that the cost of 2,500 calories in the wholesale market varies from $.04 in the case of boiled rice to $.61 for shad. About half of the dishes can be obtained at wholesale at a price less than $.25 for 2,500 calories, or less than a cent per hundred calories, a cost which is the standard striven for in school lunches. The table is given on the next page.
ESTIMATED WHOLESALE COST OF THE UNCOOKED INGREDIENTS OF 2500 CALORIES CONTAINED IN STANDARD FOODS ARRANGED ACCORDING TO THEIR INCREASING COST.
Apple tapioca pudding $.04 Rice, boiled (side order) .04 Bath buns .06 Pie, apple .07 Pie, rhubarb .08 Apple, baked .09 Pie, strawberry .09 Cocoa .09 Crullers .10 *Fish cakes with tomato sauce .13 m.u.f.fins, corn .13 *Lamb croquette and mashed potatoes .14 *Beans, Boston baked .15 *Beef, corned .15 Pie, lemon .15 Chicken wings on toast .16 Napoleon .16 *Salad, potato .16 Toast, b.u.t.tered .16 Cream roll .17 *Beef, creamed, chipped, on toast .18 Cakes, b.u.t.ter .19 *Roast, Vienna, and spaghetti and potatoes .19 Pudding, tapioca, creamed .20 Sandwich, oyster .20 *Veal cutlet, breaded and tomato sauce .20 *Beef, corned, hash browned in pan .21 *Liver and bacon .21 *Roast, Vienna, with French fried potatoes .21 *Stew, lamb .21 *Beans, New York, baked .22 Cakes, buckwheat, with maple cane sirup .22 Coffee, cup of (contained cream and sugar) .22 Pudding, bread, with vanilla sauce .24 *Beef, corned, hashed, steamed .25 Oatmeal, fresh cooked, with cream .25 *Stew, beef .25 Pie, oyster .26 Potatoes, French fried, extra order .26 *Sandwich, ham .26 *Beef, creamed, chipped .27 *Sandwich, corned beef .27 *Beef, corned, hashed, steamed, with poached egg .28 *Mackerel, broiled salt, with mashed potatoes .28 Milk .29 Pudding, rice, cold .29 *Rice, hot, with poached egg .29 Soup, bean, with croutons .29 *Sandwich, minced chicken .30 Cornstarch, chocolate, with cream .31 Ice cream, strawberry .31 *Omelet, ham .32 Sandwich, cream cheese walnut .32 *Omelet, plain .33 Cornstarch, vanilla, with cream .34 *Omelet, onion .34 *Oyster fry, small .34 *Eggs, fried (2) .35 *Sandwich, fried egg .35 Sausage, country .35 *Chicken croquette and French fried potatoes .36 *Eggs, creamed, on toast .36 *Omelet, parsley .37 *Omelet, Spanish, with French fried potatoes .37 *Sandwich, tomato .39 *Eggs, scrambled (2) .40 *Lamb chops (2) .40 Sandwich, club .40 *Salad, tuna fish .41 Custard .43 *Sandwich, chicken, sliced .43 *Steak, tenderloin .43 *Ham, fried .44 *Sandwich, roast beef, hot .44 Strawberries with cream .44 Toast, milk .45 *Eggs, boiled (2) .47 *Omelet, chicken .47 *Sandwich, minced chicken with lettuce .49 *Eggs, poached on toast (2) .59 *Shad, baked, and dressing .61
[*] These orders contained bread and b.u.t.ter, which are figured in the food values. Of the orders containing bread the fractional part of the nutritional energy of the order from this source averaged 43.7 per cent.
of the total.
"Contemplation of these results may be made after the housekeeper has carefully gone through the monthly hills for food, divided the cost of the total food by the number of days in the month and then divided this figure by the number of people in the family, counting children between five and fifteen years of age at two-thirds of an adult.
"It would be interesting to know whether the cost of food for the adult as determined in this fashion was $.25, $.50 or $1.00 per day. Wherever the higher values are reached it is certain that extravagant profits are paid to middlemen or great waste exists in the kitchen.
"The theme might still further be elaborated, but the essential data for those interested in food economics can be obtained from the table itself. Wholesale prices are used for the reason that retail prices are subject to great variation. The fluctuation of retail prices does not make it feasible to give their equivalents for the wholesale list, but the relationship can be judged by noting the equivalents for the extremes. In this table, for example, the retail price of 2500 calories of rice would be about 13 cents as against 4 cents wholesale, and for shad about $1.50, retail as against 61 cents wholesale."
CALORIES OF FOOD CONSUMED DAILY[F]
[F] _Skandinavisches Archiv fur Physiologie_ x.x.xI. Band. 1., 2 u. 3.
Heft, Leipzig, Verlag Von Veit & Comp., 1914.
The following table is derived from data produced by Becker and Hamalainen of the University of Helsingfors, Finland, from actual experiment with individuals alternately resting and working at their respective trades while in the "respiration calorimeter."
--------------+----+---------+-----+-----------------+--------+---------
During
During
Total
Rest
Work
Calories
+-----------------+--------+ per Day Occupation
Age
Height
Wgt.
Calories
Calories
Calories
(8 Hrs.
Ft.-Ins.
Lbs.
per Hour
per Hour
per Hour
Work.
per Lb.
16 Hrs.
of Body
Rest)
Weight
--------------+----+---------+-----+--------+--------+--------+--------- MEN --------------+----+---------+-----+--------+--------+--------+--------- Shoemaker
56
5-0
145
73
.50
172
2544 Shoemaker
30
5-8
143
87
.60
171
2760 Tailor
39
5-5
141
72
.50
124
2144 Tailor
46
5-10
161
102
.63
135
2712 Bookbinder
19
6-0
150
87
.58
164
2704 Bookbinder
23
5-4
143
85
.59
163
2664 Metalworker
34
5-4
139
81
.58
216
3024 Metalworker
27
5-5
130
99
.76
219
3336 Painter
25
5-11
154
104
.67
231
3512 Painter
27
5-8
147
111
.79
230
3616 Joiner
42
5-7
154
81
.50
204
2928 Joiner
24
5-5
141
85
.60
244
3312 Stone-worker
27
5-11
156
90
.57
408
4704 Stone-worker
22
5-8
141
85
.60
366
4288 Sawyer
42
5-5
167
86
.50
501
5384 Sawyer
43
5-5
143
84
.59
451
4952 --------------+----+---------+-----+--------+--------+--------+--------- WOMEN --------------+----+---------+-----+--------+--------+--------+--------- Hand-sewer
53
5-3
139
75
.54
83
1864 Hand-sewer
35
5-6
143
64
.45
88
1728 Machine-sewer
53
5-3
139
75
.54
103
2024 Machine-sewer
19
5-3
110
64
.58
119
1976 Wash-woman
43
5-3
125
75
.60
285
3480 Wash-woman
19
5-3
110
64
.58
186
2512 Waitress
43
5-3
125
75
.60
228
3024 Waitress
19
5-3
110
64
.58
143
2168 Bookbinder
22
5-4
105
70
.65
98
1904 Bookbinder
22
5-3
112
61
.54
127
1992 --------------+----+---------+-----+--------+--------+--------+---------
For example, for sawyers (an active occupation), the heat production and consequent requirement in calories worked out as follows:
During rest 84 calories 16 h. 1344 During work 451 calories 8 h. 3608 ---- Total calories 4952
The tailor (sedentary occupation) showed the following heat production and calorific requirement:
72 calories 16 h. 1152 124 calories 8 h. 992 ---- Total calories 2144
These figures show the wide variation in food requirements according to age, weight and occupation.
