MAN (per day):
At rest 1800 to 2000 C.
Sedentary 2200 to 2800 C.
Working 3500 to 4000 C.
WOMAN (per day):
At rest 1600 to 1800 C.
Sedentary occupations (bookkeeper, etc.) 2000 to 2200 C.
Occupations involving standing, walking, or manual labor (general housekeeping, etc.) 2200 to 2500 C.
Occupations requiring strength (laundress, etc.) 2500 to 3000 C.
(ROSE.)
_Example of Finding Number of Calories Needed_
1. Determine normal weight by rule.
2. Multiply normal weight by number of calories needed per pound per day.
For example, say you weigh 220 or 125 lbs., but by the rule for your height your weight should be 150 lbs.; then 150 would be the number you would use.
[Sidenote: _Work Out Your Requirements_]
By the rule I have given, adults require 15-20 Calories per pound per day, depending upon activity. For example, if you have no physical activities, then take the lowest figure, 15. 150x15--2250. Therefore your requirement, if your weight should be 150, is 2250 Calories per day.
Now, if you want to lose, cut down 500-1000 Calories per day from that.
Five hundred Calories equal approximately 2 ounces of fat. Two ounces per day would be about 4 pounds per month, or 48 pounds per year.
Cutting out 1000 Calories per day would equal a reduction of approximately 8 pounds per month, or 96 pounds per year. These pounds you can absolutely lose by having a knowledge of food values (calories) and regulating your intake accordingly. You can now see the importance of a knowledge of calories.
[Sidenote: _1 lb. fat 4000 C_ _1/2 lb. fat 2000 C_ _1/4 lb. fat 1000 C_ _1/8 lb. fat 500 C_ ]
If you want to gain, add gradually 500-1000 Calories per day.
_Review_
1. Define Calorie, and tell how determined.
2. How many C. in 1 oz. fat? of carbohydrates? of protein?
3. Why are fats so fattening?
4. How many C. per day do you require? do mental workers?
5. Upon what do C. needed per day for normal individuals depend?
Discuss.
3
Review and More Definitions
[Sidenote: _This Is Dry but Important_]
FOOD: That which taken into the body builds and repairs tissue and yields energy in heat and muscular power.
[Sidenote: _Approx. %"s if Normal_]
CLa.s.sES OF FOOD:
1. Protein, 18% of body weight.
2. Fats, 16% of body weight.
3. Carbohydrates, 1% of body weight.
4. Mineral matter, 5% of body weight.
5. Vitamines.
6. Water, 60% of body weight.
[Sidenote: _Nitrogenous Food Compounds_]
PROTEIN: Builds tissue, repairs waste, yields energy, and may help store fat. One-half, at least, of your protein should be from the vegetable kingdom.
A large percentage of protein is contained in
Eggs Meat Fowl Fish Nuts Milk Cheese Gluten of Wheat Legumes (beans, peas, lentils, peanuts, etc.)
[Sidenote: _Protein 113 C. Per Oz._]
There is about one-fourth ounce protein in
1 egg 1 gla.s.s milk (skim, b.u.t.ter, or whole) 1-1/2 oz. lean meat, or fish or fowl 1 oz. (1-1/5 cu. in.) whole milk cheese 2 slices of bread, 3-1/2 x 3-1/2 x 1/2 (white, whole wheat, corn, etc.) 3 heaping tablespoonfuls canned baked beans or lima beans 17 peanuts
[Sidenote: _255 C. Per Oz._]
FATS: Yield energy and are stored as fat.
Animal Fat: Cream, b.u.t.ter, Lard
Oils: Cottonseed, Olive Almonds, Peanuts, Walnuts Chocolate, etc.
[Sidenote: _113 C. Per Oz._]
CARBOHYDRATES: Yield energy and are stored as fat.
Sugars (candy, honey, syrup, sweet fruits)