COMMON FOODS CLa.s.sIFIED ---------------+-----------------+-------------+--------------Poor inRich inVery rich inFat.Fat.Fat.
---------------+-----------------+-------------+-------------- Very high inWhite of EggsProteinCod FishLean BeefChickenVeal---------------+-----------------+-------------+-------------- High inSh.e.l.l-fishMost FishProteinSkim MilkMost MeatsLentilsMost FowlPeasWhole EggBeansCheese---------------+-----------------+-------------+-------------- Moderate orMost VegetablesPeanutsFat Meats Deficient inBreadMilkYolk of Eggs ProteinPotatoesCream SoupsMost NutsFruitsMost PiesCreamSugarDoughnutsb.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 100Percent of Name of FoodContainingCalories100 Calories +-----+-----+-----+----+-------RoughlyPro-FatCarbo-DescribedGramOunceteinhydrate ----------------------------------------------------------------------------- VEGETABLES -----------------------------+----------------+-----+-----+-----+----+------- *Artichokes, as purchased,average, canned43015.14086 *Asparagus, as purchased,average, canned54019.33562 *Asparagus, as purchased,average, cooked2067.19186319 *Beans, baked, cannedSmall side dish752.66211861 *Beans, Lima, cannedLarge side dish1264.4421475 *Beans, string, cookedFive servings48016.66154837 *Beets, edible portion,cookedThree servings2458.722375 *Cabbage, edible portion31017.20872 *Carrots, edible portion,average, fresh2157.610882 Carrots, cookedTwo servings1645.81103456 *Cauliflower, as purchased,average31211.231562 *Celery, edible portion,average54019.24571 Corn, sweet, cookedOne side dish993.5131077 *Cuc.u.mbers, edible portion,average56520.181072 *Egg plant, edible portion,average35012.171073 Lentils, cooked893.1527172 *Lettuce, edible portion,average50518.251461 *Mushrooms, as purchased,average2157.631861 *Onions, fresh, edibleportion, average2007.113582 *Onions, cookedTwo largeservings2408.4124048 *Parsnips, edible portion,One and a halfaverageservings1525.310783 Parsnips, cooked1635.74103456 *Peas, green, cannedTwo servings1786.325372 *Peas, green, cookedOne serving853.232750 Potatoes, bakedOne good sized863.0511188 *Potatoes, boiledOne large sized1023.6211188 *Potatoes, mashed (creamed)One serving893.14102565 *Potatoes, steamedOne serving1013.5711188 *Potatoes, chipsOne-half serving17.646333 *Potatoes, sweet, cookedHalf of averagepotato491.76985 *Pumpkins, edible portion,average38013.15481 Radishes, as purchased48017.18379 Rhubarb, edible portion,average43015.102763 *Spinach, cooked, asTwo ordinarypurchasedservings1746.1156619 *Squash, edible portion,average2107.4121078 *Succotash, canned, asOrdinary servingpurchased, average1003.515976 *Tomatoes, fresh, asFour averagepurchased, averagetomatoes43015.151669 *Tomatoes, canned43115.221772 *Turnips, edible portion,Two largeaverageservings2468.713483 Vegetable oysters2739.62105139 ----------------------------------------------------------------------------- FRUITS (FRESH OR COOKED) -----------------------------+----------------+-----+-----+-----+----+------- *Apples, as purchasedTwo apples2067.33790 Apples, baked943.32593 Apples, sauceOrdinary serving1113.92593 *Apricots, edible portion,average1685.928092 Apricots, cookedLarge serving1314.616094 *Bananas, yellow, edibleportion, averageOne large1003.55590 *Blackberries, as purchased,average1705.991675 Blueberries1284.63889 *Blueberries, canned, aspurchased1655.84987 CantaloupeHalf ordinaryserving2438.66094 *Cherries, edible portion,average1244.451085 *Cranberries, as purchased,average2107.531285 *Grapes, as purchased,average1364.851580 Grape fruit2157.577489 Grape juiceSmall gla.s.s1204.200100 Gooseberries2619.25095 *Lemons2157.5791477 Lemon juice2468.7700100 Nectarines1475.184096 Olives, ripeAbout sevenolives371.312917 *Oranges, as purchased,averageOne very large2709.46391 Oranges, juiceLarge gla.s.s1886.6200100 *Peaches, as purchased,averageThree ordinary29010.7291 Peaches, sauceOrdinary serving1364.784294 Peaches, juiceOrdinary gla.s.s1364.8000100 *PearsOne large pear1735.404789 Pears, sauce1133.983493 *Pineapples, edible portion,average2268.4690 Raspberries, black1465.18101476 Raspberries, red1786.298092 *Strawberries, as purchased,averageTwo servings2609.1101575 *Watermelon, as purchased,average76027.6688 ----------------------------------------------------------------------------- COOKED MEATS -----------------------------+----------------+-----+-----+-----+----+------- Beef, round, boiled (fat),1099Small serving361.3406000 Beef, round, boiled (lean),1206Large serving622.2901000 Beef, round, boiled (med.),1188Small serving441.6604000 Beef, 5th right rib,roasted, 1538Half serving18.5.65128800 Beef, 5th right rib,roasted, 1616Small serving321.2257500 Beef, 5th right rib,Very smallroasted, 1615serving25.88188200 Beef, ribs, boiled, 1169Small serving301.1277300 Beef, ribs, boiled, 1170Very smallserving25.87217900 *Calves foot jelly, aspurchased1124.190081 *Chicken, as purchased,cannedOne thin slice27.96237700 *Lamb chops, boiled, edibleportion, averageOne small chop27.96247600 *Lamb, leg, roastOrdinary serving501.8406000 Mutton, leg, boiled, 1184Large serving341.2356500 Pork, ham, boiled (fat),1174Small serving20.5.73148600 Pork, ham, boiled, 1192Ordinary serving32.51.1287200 Pork, ham, roasted (fat),1484Small serving27.96198100 Pork, ham, roasted (lean),1511Small serving341.2336700 *Turkey, as purchased,cannedSmall serving28.99237700 Veal, leg, boiled, 1182Large serving67.52.4732700 ----------------------------------------------------------------------------- CAKES, PASTRY, PUDDING AND DESSERTS -----------------------------+----------------+-----+-----+-----+----+------- *Cake, chocolate layer, asHalf ordinarypurchasedsquare piece28.9872271 *Cake, gingerbread, asHalf ordinarypurchasedsquare piece27.9662371 *Cake, sponge, as purchasedSmall piece25.8972568 Custard, caramel712.51191071 Custard, milkOrdinary cup1224.29265618 Custard, tapiocaTwo-thirdsordinary69.52.4591279 *Doughnuts, as purchasedHalf a doughnut23.864549 *Lady fingers, as purchased27.95101278 *Macaroons, as purchased23.8263361 Pie, apple, as purchasedOne-thirdordinary piece381.353263 *Pie, cream, as purchasedOne-fourthordinary piece301.153263 *Pie, custard, as purchasedOne-thirdordinary piece551.993259 *Pie, lemon, as purchasedOne-thirdordinary piece381.3563658 *Pie, mince, as purchasedOne-fourthordinary piece351.283854 *Pie, squash, as purchasedOne-thirdordinary piece551.9104248 Pudding, apple sago813.026391 Pudding, brown bettyHalf ordinaryserving56.62.71281 Pudding, cream riceVery smallserving752.6581379 Pudding, Indian mealHalf ordinaryserving56.62.122563 Pudding, apple tapiocaSmall serving792.81198 Tapioca, cookedOrdinary serving1083.851198 ----------------------------------------------------------------------------- FRUITS (DRIED) -----------------------------+----------------+-----+-----+-----+----+------- *Apples, as purchased,average341.23790 Apricots, as purchased,average351.247390 *Dates, edible portion,averageThree large28.992791 *Dates, as purchased311.12791 *Figs, edible portion,averageOne large311.15095 *Prunes, edible portion,averageThree large321.143097 *Prunes, as purchased381.353097 *Raisins, edible portion,average281.3988 *Raisins, as purchased311.13988 ----------------------------------------------------------------------------- CEREALS -----------------------------+----------------+-----+-----+-----+----+------- *Bread, brown, as purchased,Ordinary thickaverageslice431.59784 *Bread, corn (johnnycake)as purchased, averageSmall square381.3121072 *Bread, white, home made, asOrdinary thickpurchasedslice381.313681 Corn flakes, toastedOrdinary cerealdishful27.9711188 *Corn meal, granular,average27.9610585 *Corn meal, unbolted,edible portion, average26.9291180 *Crackers, graham, aspurchasedTwo crackers23.8292071 *Crackers, oatmeal, aspurchasedTwo crackers23.81112465 *Hominy, cookedLarge serving1204.211287 *Macaroni, average27.9616283 *Macaroni, average, cookedOrdinaryserving1103.85141571 *Oatmeal, average, boiledOne and a halfserving1595.618775 *Popcorn, average24.86111178 *Rice, uncooked28.989190 *Rice, boiled, averageOrdinary cerealdish873.110189 *Rice, flakesOrdinary cerealdish27.948191 *Rolls, Vienna, aspurchased, averageOne large roll351.212781 *Shredded wheatOne biscuit27.94134.582.5 *Spaghetti, average28.9712187 *Wheat flour, entire wheataverage27.9615580 *Wheat flour, graham,average27.9615580 *Wheat flour, patent rollerprocess, family andstraight grade springwheat, average27.9712385 *ZwiebackSize of thickslice bread23.8192170 ----------------------------------------------------------------------------- DAIRY PRODUCTS -----------------------------+----------------+-----+-----+-----+----+------- *b.u.t.ter, as purchasedOrdinary pat orball12.5.44.599.500 *b.u.t.termilk, as purchasedOne and a halfgla.s.s2759.7341254 *Cheese, American, pale, asOne and a halfpurchasedcubic in22.7725732 *Cheese, cottage, aspurchasedFour cubic in893.1276816 *Cheese, full cream, asOne and a halfpurchasedcubic in.23.8225732 *Cheese, Neufchatel, asOne and a halfpurchasedcubic in.29.51.0522762 *Cheese, Swiss, asOne and a halfpurchasedcubic in.23.825741 *Cheese, pineapple, asOne and a halfpurchasedcubic in.20.7225732 *CreamOne quarterordinary gla.s.s491.75869 k.u.myss1886.7213742 *Milk, condensed, sweetened,as purch.301.06102367 *Milk, condensed,unsweetened (evap. cream)as purchased592.05245026 *Milk, skimmed, asOne and a halfpurchasedgla.s.ses2559.437756 *Milk, whole, as purchasedSmall gla.s.s1404.9195229 Whey, as purchasedTwo gla.s.ses36013151075 ----------------------------------------------------------------------------- SWEETS AND PICKLES -----------------------------+----------------+-----+-----+-----+----+------- *Catsup, tomato, aspurchased, average1706.10387 *Honey, as purchased4 teaspoonfuls301.051099 *Marmalade (orange peel)28.31..52.597 *Mola.s.ses, cane351.2.5099.5 *Olives, green, edibleportionSeven olives321.118415 *Olives, ripe, edibleportionSeven olives381.32917 *Pickles, mixed, aspurchased41514.6181567 *Sugar, granulated3 teaspoonfulsor one and ahalf lumps24.8600100 *Sugar, maple4 teaspoonfuls291.0300100 *Sirup, maple4 teaspoonfuls351.200100 ----------------------------------------------------------------------------- NUTS -----------------------------+----------------+-----+-----+-----+----+------- *Almonds, edible portion,averageAbout eight15.53137710 *Beechnuts14.8.5213798 *Brazil nuts, edibleThree ordinaryportionsize14.4910864 *b.u.t.ternuts14.5016822 *Cocoanuts16.5747719 *Chestnuts, fresh, edibleportion, average401.4102070 *Filberts, edible portion,averageTen nuts14.489847 *Hickory nuts13.479856 *Peanuts, edible portion,averageThirteen double18.62206317 *Pecans, polished, edibleportionAbout eight13.466877 *Pine nuts (pignolias),edible portionAbout eighty16.5622744 *Walnuts, California,edible portionAbout six14.4810837 ----------------------------------------------------------------------------- MISCELLANEOUS -----------------------------+----------------+-----+-----+-----+----+------- *Eggs, hen"s, boiledOne large egg592.1326800 *Eggs, hen"s whites1816.4100000 *Eggs, hen"s, yolksTwo yolks27.94178300 *Omelet943.334606 *Soup, beef, as purchased,average38013.691417 *Soup, bean, as purchased,averageVery large plate1505.4202060 *Soup, cream of celery, aspurch., averageTwo plates1806.3164737 *Consomme, as purchased83029.850015 *Clam chowder, as purchasedTwo plates2308.25171865 -----------------------------+----------------+-----+-----+-----+----+-------
[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. ofCost of One Name of Food.Calories inOrder "QuickOne Order.[B]Lunch"
Restaurant.
-------------------------------------------+---------------+--------------- Napoleon418.6$0.05 Crullers416.6.05 Cabinet pudding and vanilla sauce416.6.05 Cocoanut pie357.05 CD--Roast beef sandwich with roll357.05 Bath buns357.05 Bread custard pudding357.05 Pineapple pie357.05 Corn m.u.f.fins357.05 Apple pie357.05 New England pudding with vanilla sauce312.5.05 Chocolate spiced cakes.312.5.05 Walnut layer cake with marshmallowicing312.5.05 Milk crackers312.5.05 Bread pudding with vanilla sauce312.5.05 Pumpkin pie312.5.05 D--Lamb croquettes and mashed potatoes833.3.15 Coffee cake277.7.05 Rhubarb pie277.7.05 D--German meat cakes and French friedpotatoes833.3.15 Old-fashioned mola.s.ses cake277.7.05 Lemon pie277.7.05 CD--Vienna roast with French fried potatoes833.3.15 b.u.t.ter cakes277.7.05 Minced ham sandwich277.7.05 Pork and Boston beans833.3.15 Cornmeal cakes with maple cane sirup500.10 D--Ham croquettes500.10 Cold rice pudding277.7.05 Ham sandwich with roll250.05 Banana layer cake250.05 CD--Creamed chipped beef on toast833.3.15 Cocoa250.05 CD--Roast beef cutlet with tomato sauce833.3.15 CD--German meat cakes with lyonnaisepotatoes833.3.15 CD--Swiss cheese sandwich250.05 C --Boston baked beans500.10 D--Vienna roast, spaghetti and potatoes625.15 Chocolate cornstarch with cream227.2.05 Wheat cakes with maple cane sirup500.10 Milk crackers and milk500.10 CD--American cheese sandwich227.2.05 C --New York baked beans500.10 Hot corn bread416.6.10 CD--Country sausage227.2.05 Indian pudding with maple sauce227.2.05 CD--Minced tongue sandwich with teabiscuits227.2.05 Cream roll227.2.05 D--Beef cakes with brown gravy andmacaroni625.15 C --New York beans, on the side227.2.05 Graham crackers227.2.05 D--Broiled ham833.3.20 D--Roast beef hash, browned625.15 Oyster pie625.15 CD--Minced chicken sandwich227.2.05 Apple tapioca pudding227.2.05 Potato salad416.6.10 Chocolate layer cake208.3.05 CD--Breaded veal cutlet and tomato sauce833.3.20 Egg plant fried in b.u.t.ter625.15 Buckwheat cakes with maple cane sirup417.6.10 D--Roast beef croquettes with macaroni625.15 D--Fried bacon with French fried potatoes833.3.20 D--Sardine sandwich208.3.05 CD--Minced ham sandwich with olives208.3.05 CD--Ham and New York Beans625.15 Vanilla cornstarch with cream208.3.05 CD--Roast beef cutlet and mashed potatoes625.15 D--Lamb cutlet and mashed potatoes625.15 Cocoanut cake208.3.05 Cream cheese walnut sandwich208.3.05 C --New York baked beans with tomato sauce416.6.10 D--Ham and Boston beans625.15 D--Liver and onions with French friedpotatoes833.3.20 CD--Beef stew625.15 CD--Pork and New York beans625.15 CD--Ham sandwich192.3.05 Rice croquette with bacon625.15 Baked apple with cream416.6.10 D--Frankfurters and potato salad625.15 Baked beans with macaroni625.15 Cup of coffee (containing cream andsugar)192.3.05 D--Mince pie417.6.10 CD--Lamb stew625.15 CD--Broiled salt mackerel with mashedpotatoes833.3.20 Cherry pie357.10 Pound cake357.10 D--Chicken cutlet and mashed potatoes625.20 CD--Shredded wheat and milk357.10 Cream tapioca pudding192.3.05 Soda crackers and milk357.10 Strawberry pie357.10 Chocolate eclair192.3.05 CD--Baked lamb pie (individual)625.15 CD--Corned beef sandwich192.3.05 D--Broiled bacon833.3.20 Rice cakes with maple cane sirup625.15 D--Cold ham500.15 D--Roast beef croquettes and spaghetti500.15 CD--Chipped beef and scrambled egg833.3.20 D--Minced ham with scrambled eggs833.3.20 Peach pie357.10 D--Baked macaroni and cheese357.10 Huckleberry pie357.10 French toast with maple cane sirup.625.15 CD--Corned beef and New York beans500.15 Blackberry pie357.10 CD--Veal pot pie with dumplings500.15 CD--Creamed codfish on toast500.15 D--Vienna roast with stewed tomatoes500.15 CD--Tomato omelet625.20 D--Small oyster fry625.20 Hot rice with cream500.15 D--Plain oyster fry with bacon625.20 CD--Hamburger steak625.20 D--Corned beef hash, browned in pan500.15 D--Corned beef hash, steamed500.15 Cream500.15 CD--Chicken wings on toast625.20 D--Country sausage and French friedpotatoes500.15 CD--Corned beef and Boston beans500.15 CD--Two fried eggs500.15 CA--Ham omelet625.20 CD--Plain omelet500.15 CA--Fried liver and mashed potatoes500.15 CD--Creamed chipped beef500.15 D--Large oyster fry833.3.25 Apple fritters with fruit sauce312.5.10 D--Fish cakes with tomato sauce500.15 French fried potatoes, extra order312.5.10 Chocolate cornstarch with whipped cream156.25.05 Shredded wheat and cream416.6.15 D--Chicken croquette and French friedpotatoes500.15 CD--Corned beef hash with poached egg625.20 CD--Ham and eggs833.3.25 D--Ham and potato salad625.20 CD--Baked shad and dressing625.20 CD--Hamburger steak with Spanish sauce625.20 Charlotte russe156.25.05 CD--Creamed eggs on toast625.20 D--Bacon and eggs833.3.25 Strawberry fruit jelly with whippedcream156.25.05 CD--Buckwheat cakes with country sausage625.20 D--Oyster sandwich312.5.10 C --Chicken giblets on toast625.20 Hot rice with b.u.t.ter312.5.10 Pimento olive cheese sandwich156.25.05 CD--Liver and bacon with lyonnaise potatoes833.3.25 CD--Corned beef hash, browned, with twopoached eggs833.3.25 b.u.t.tered toast312.5.10 CD--Liver and bacon833.3.25 CD--Chicken hash416.6.15 D--Two scrambled eggs416.6.15 CD--Milk277.7.10 Apple sauce with whipped cream147.05.05 Hot rice with poached egg416.6.15 CD--Corned beef with potato salad416.6.15 Fish cakes with poached egg625.20 CD--Cold roast beef416.6.15 D--Hot rice with milk277.7.10 CD--Small steak833.3.30 Baked apple138.8.05 Baked apple with ice cream277.7.10 D--Two lamb chops833.3.30 D--Chicken salad sandwich277.7.10 CD--Corned beef hash, steamed, withpoached egg500.20 C --Boston beans on side131.57.05 Tomato sandwich131.57.05 D--Lamb chops, breaded, with mashedpotatoes500.20 CD--Maple flakes with milk277.7.10 CD--Corned beef416.6.15 CD--Bulgarzoon131.57.05 D--Spanish omelet with French friedpotatoes625.25 Baked apple custard with whipped cream250.10 Boiled rice, side order131.57.05 CD--Fried egg sandwich250.10 CD--Onion omelet500.20 CD--Baked weak fish with dressing500.20 CD--Sirloin steak1250.50 Fresh cooked oatmeal with cream416.6.15 CD--Fish cakes with macaroni500.20 Sliced bananas with cream250.10 C --Macaroni, side order125.05 CD--Roast sirloin of beef and mashedpotatoes500.20 D--Tomato omelet with potatoes625.25 CD--Two boiled eggs357.15 CD--Fish cakes with spaghetti500.20 CD--Macaroni omelet and tomato sauce625.25 CD--Small steak with onions833.3.35 CD--Fish cake sandwich227.2.10 CD--Egg salad500.20 CD--Parsley omelet500.20 Green split pea soup227.2.10 Vanilla ice cream227.2.10 CD--Tenderloin steak with onions1250.55 CD--Cornflakes and milk227.2.10 Strawberry tart227.2.10 CD--Tuna fish salad500.25 CD--Sirloin steak with onions1250.55 Pineapple fruit jelly with whippedcream108.69.05 CD--Cup custard227.2.10 CD--Roast beef with potato salad500.25 CD--Tenderloin steak1250.60 D--Milk toast312.5.15 Strawberry cornstarch with whippedcream104.16.05 Strawberry ice cream208.3.10 CD--Clam chowder416.6.20 C --Chicken soup312.5.15 CD--Crab meat salad416.6.20 Vegetable soup192.3.10 Stewed rhubarb92.59.05 CD--Creamed chicken on toast357.20 Strawberries with cream277.7.15 Strawberry short cake277.7.15 CD--Chicken omelet416.6.20 CD--Deviled crab277.7.20 Sliced bananas89.28.05 CD--Spaghetti and cheese178.57.10 CD--Fried ham416.6.25 D--Minced chicken sandwich with lettuce166.66.10 C --Bean soup with croutons166.66.10 CD--Hot roast beef sandwich250.15 CD--Club sandwich416.6.25 CD--Sliced chicken sandwich156.25.10 CD--Poached eggs on toast500.20 Strawberries with ice cream192.3.15 C --Cream of wheat125.10 Blackberries and cream113.63.10 Stewed corn52.08.05 C --Creamed asparagus on toast192.3.20 Watermelon125.15 C --Tomato soup with rice73.52.10 Sliced pineapple35.21.05 Grape Fruit78.12.15 CD--Raw oysters55.55.15 Sliced tomatoes with lettuce50.15 C --Sliced tomatoes30.48.10 Tomatoes and lettuce with dressing53.19.20 Cantaloupe36.23.15 Champagne[E]3571.00 ---------------------------------------------------------------------------
[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."
--------------+----+---------+-----+-----------------+--------+---------DuringDuringTotalRestWorkCalories+-----------------+--------+ per Day OccupationAgeHeightWgt.CaloriesCaloriesCalories(8 Hrs.
Ft.-Ins.Lbs.per Hourper Hourper HourWork.
per Lb.16 Hrs.
of BodyRest)Weight--------------+----+---------+-----+--------+--------+--------+--------- MEN --------------+----+---------+-----+--------+--------+--------+--------- Shoemaker565-014573.501722544 Shoemaker305-814387.601712760 Tailor395-514172.501242144 Tailor465-10161102.631352712 Bookbinder196-015087.581642704 Bookbinder235-414385.591632664 Metalworker345-413981.582163024 Metalworker275-513099.762193336 Painter255-11154104.672313512 Painter275-8147111.792303616 Joiner425-715481.502042928 Joiner245-514185.602443312 Stone-worker275-1115690.574084704 Stone-worker225-814185.603664288 Sawyer425-516786.505015384 Sawyer435-514384.594514952 --------------+----+---------+-----+--------+--------+--------+--------- WOMEN --------------+----+---------+-----+--------+--------+--------+--------- Hand-sewer535-313975.54831864 Hand-sewer355-614364.45881728 Machine-sewer535-313975.541032024 Machine-sewer195-311064.581191976 Wash-woman435-312575.602853480 Wash-woman195-311064.581862512 Waitress435-312575.602283024 Waitress195-311064.581432168 Bookbinder225-410570.65981904 Bookbinder225-311261.541271992 --------------+----+---------+-----+--------+--------+--------+---------
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.