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+The Project Gutenberg EBook of Diet and Health, by Lulu Hunt Peters
+
+This eBook is for the use of anyone anywhere at no cost and with
+almost no restrictions whatsoever.  You may copy it, give it away or
+re-use it under the terms of the Project Gutenberg License included
+with this eBook or online at www.gutenberg.org
+
+
+Title: Diet and Health
+       With Key to the Calories
+
+Author: Lulu Hunt Peters
+
+Release Date: February 15, 2005 [EBook #15069]
+
+Language: English
+
+Character set encoding: ISO-8859-1
+
+*** START OF THIS PROJECT GUTENBERG EBOOK DIET AND HEALTH ***
+
+
+
+
+Produced by Rick Niles, John Hagerson, Charlie Kirschner and the
+Online Distributed Proofreading Team.
+
+
+
+
+
+
+
+Diet and Health
+
+_With_
+
+Key to the Calories
+
+By
+Lulu Hunt Peters, A.B., M.D.
+Ex-Chairman, Public Health Committee
+California Federation of Women's Clubs
+Los Angeles District
+
+Chicago
+The Reilly and Lee Co.
+
+1918
+
+
+
+
+Dedicated
+by permission to
+
+Herbert Hoover
+
+
+
+
+Illustrated by
+The Author's Small Nephew
+
+Dawson Hunt Perkins
+The little rascal
+
+
+
+
+Read This First
+
+
+I am sorry I cannot devise a key by which to read this book, as well as
+a Key to the Calories, for sometimes you are to read the title headings
+and side explanations before the text. Other times you are supposed to
+read the text and then the headings. It really does not matter much as
+long as you read them both. Be sure to do that. They are clever. _I
+wrote them myself_.
+
+I have been accused of trying to catch you coming and going, because I
+have included in my book the right methods of gaining weight, as well as
+those for losing weight. But this is not the reason--though I don't
+object to doing that little thing--the reason is that the lack of
+knowledge of foods is the foundation for both overweight and
+underweight.
+
+I did want my publishers to get this out in a cheaper edition, thinking
+that more people could have it, and thus it would be doing more good;
+but they have convinced me that that idea was a false claim of my mortal
+mind, and that the more you paid for it, the more you would appreciate
+it. I have received many times, and without grumbling on my part, ten
+dollars for the same advice given in my office. Perhaps on this line of
+reasoning we should have ten dollars for the book. Those of you who
+think so may send the balance on through my publishers.
+
+L.H.P.
+
+Los Angeles, California
+June, 1918
+
+
+
+
+CONTENTS
+
+ 1 Preliminary Bout                   11
+ 2 Key to the Calories                23
+ 3 Review and More Definitions        30
+ 4 More Keys and More Calories        37
+ 5 Vegetarianism vs. Meat Eating      54
+ 6 The Deluded Ones--My Thin Friends  59
+ 7 Exercise                           69
+ 8 At Last! How to Reduce             77
+ 9 Autobiographical                   88
+10 Testimonials                       96
+11 An Apology and Some Amendments     98
+12 Maintenance Diet and Conclusions  102
+13 Three Years Later                 106
+
+
+
+
+Diet and Health
+
+
+
+
+1
+
+Preliminary Bout
+
+_Rule to Find Ideal Adult Net Weight_
+
+
+Multiply number of inches over 5 ft. in height by 5-1/2; add 110. For
+example: Height 5 ft. 7 in. without shoes.
+
+     7 x 5-1/2  =    38-1/2
+                  + 110
+                   -------
+     Ideal weight   148-1/2
+
+If under 5 ft. multiply number of inches under 5 ft. by 5-1/2 and
+subtract from 110.
+
+
+_Are You Thin and Do You Want to Gain?_
+
+[Sidenote: _Don't Read This_]
+
+Skip this chapter. It will not interest you in the least. I will come to
+you later. I am not particularly interested in you anyway, for I cannot
+get your point of view. How any one can want to be anything but thin is
+beyond my intelligence. However, knowing that there are such deluded
+individuals, I have been constrained to give you advice. You won't find
+it spontaneous nor from the heart, but if you follow my directions I
+will guarantee that you will gain; providing, of course, you have no
+organic trouble; and the chances are that by giving proper attention to
+your diet you will gain anyway, and maybe in passing lose your trouble.
+Who knows?
+
+[Sidenote: _Bad Business_]
+
+In war time it is a crime to hoard food, and fines and imprisonment have
+followed the exposé of such practices. Yet there are hundreds of
+thousands of individuals all over America who are hoarding food, and
+that one of the most precious of all foods! _They have vast amounts of
+this valuable commodity stored away in their own anatomy_.
+
+[Illustration: contents noted]
+
+Now fat individuals have always been considered a joke, but you are a
+joke no longer. Instead of being looked upon with friendly tolerance and
+amusement, you are now viewed with distrust, suspicion, and even
+aversion! How dare you hoard fat when our nation needs it? You don't
+dare to any longer. You never wanted to be fat anyway, but you did not
+know how to reduce, and it is proverbial how little you eat. Why, there
+is Mrs. Natty B. Slymm, who is beautifully thin, and she eats twice as
+much as you do, and does not gain an ounce. You know positively that
+eating has nothing to do with it, for one time you dieted, didn't eat a
+thing but what the doctor ordered, besides your regular meals, and you
+actually gained.
+
+You are in despair about being anything but fat, and--! how you hate it.
+But cheer up. I will save you; yea, even as I have saved myself and
+many, many others, so will I save you.
+
+[Sidenote: _Spirituality vs. Materiality_]
+
+[Sidenote: _A Long, Long Battle_]
+
+It is not in vain that all my life I have had to fight the too, too
+solid. Why, I can remember when I was a child I was always being
+consoled by being told that I would outgrow it, and that when I matured
+I would have some shape. Never can I tell pathetically "when I was
+married I weighed only one hundred eighteen, and look at me now." No, I
+was a delicate slip of one hundred and sixty-five when I was taken.
+
+I never will tell you how much I have weighed, I am so thoroughly
+ashamed of it, but my normal weight is one hundred and fifty pounds, and
+at one time there was seventy pounds more of me than there is now, or
+has been since I knew how to control it. I was not so shameless as that
+very long, and as I look back upon that short period I feel like
+refunding the comfortable salary received as superintendent of an
+hospital; for I know I was only sixty-five per cent efficient, for
+efficiency decreases in direct proportion as excess weight increases.
+Everybody knows it.
+
+
+_The Meeting Is Now Open for Discussion_
+
+Jolly Mrs. Sheesasite has the floor and wants some questions answered.
+You know Mrs. Sheesasite; her husband recently bought her a pair of
+freight scales.
+
+[Sidenote: _Mrs. Sheesasite_]
+
+"Why is it, Doctor, that thin people can eat so much more than fat
+people and still not gain?"
+
+[Sidenote: _Me Answering_]
+
+"First: Thin people are usually more active than fat people and use up
+their food.
+
+"Second: Thin people have been proved to radiate fifty per cent more
+heat per pound than fat people; in other words, fat people are regular
+fireless cookers! They hold the heat in, it cannot get out through the
+packing, and the food which is also contained therein goes merrily on
+with fiendish regularity, depositing itself as fat.
+
+[Illustration: Fireless Cookers.]
+
+"And there are baby fireless cookers and children fireless cookers. The
+same dietetic rules apply to them as to the adult."
+
+"I recognize Mrs. Tiny Weyaton; then you, Mrs. Knott Little."
+
+[Sidenote: _Mrs. Weyaton_]
+
+"We have heard you say that fat people eat too much, and still we eat so
+little?"
+
+[Sidenote: _Me Again_]
+
+"Yes, you eat too much, _no matter how little it is_, even if it be only
+one bird-seed daily, _if you store it away as fat_. For, hearken; food,
+and food only (sometimes plus alcohol) maketh fat. Not water--not
+air--verily, nothing but food maketh fat. (And between you and me, Mrs.
+Weyaton, just confidential like--don't tell it--we know that the small
+appetite story is a myth.)"
+
+[Sidenote: _Mrs. Knott Little_]
+
+"But, Doctor, is it not true that some individuals inherit the tendency
+to be fat, and can not help it, no matter what they do?"
+
+[Sidenote: _Doctor_]
+
+"Answer to first part--Yes.
+
+"Answer to second part--No! It is not true that they cannot help it;
+they have to work a little harder, that is all. It is true that being
+fat is a disease with some, due to imperfect working of the internal
+secretory glands, such as the thyroid, generative glands, etc.; but that
+is not true fat such as you have. Yours, and that of the other members
+who are interested, is due to overeating and underexercising.
+
+[Sidenote: _Not_?]
+
+"Those diseased individuals should be under the care of a physician.
+Probably the secretory glands are somewhat inactive or sluggish in the
+healthy fat individual. I use the word _healthy_ here in
+contradistinction to the other type. In reality, individuals very much
+overweight are not really healthy, and they should also visit their
+physician."
+
+"Yes, Mrs. Ima Gobbler?"
+
+[Sidenote: _Mrs. Ima Gobbler_]
+
+[Sidenote: _Doctor Dear_]
+
+"But, Doctor dear, what's the use of dieting? I only get fatter after I
+stop."
+
+(Answering delicate like, for I'm fond of her and she is sensitive):
+
+"You fat--! You make me fatigued! _You never diet long enough_ to get
+out of the fireless cooker class. _If you did, you wouldn't."_
+
+"Is there anyone else who would like to be recognized? No?"
+
+[Sidenote: _Nothing That I Don't Know_]
+
+It is well. I will probably answer more as I go along, for there is
+nothing that I don't know or haven't studied or tried in the reducing
+line. I know everything you have to contend with--how you no sooner
+congratulate yourself on your will power, after you have dragged
+yourself by the window with an exposure of luscious fat chocolates with
+curlicues on their tummies, than another comes into view, and you have
+it all to go through with again, and how you finally succumb.
+
+I hope sometime it will be a misdemeanor, punishable by imprisonment, to
+display candy as shamelessly as it is done.
+
+Many fond parents think that candy causes worms. It doesn't, of course,
+unless it is contaminated with worm eggs, but, personally, I wish every
+time I ate a chocolate I would get a worm, then I would escape them. The
+chocolates, I mean. I will tell you more about worms when I discuss
+meat.
+
+[Sidenote: _Vampires_]
+
+[Sidenote: _Malicious Animal Magnetism?_]
+
+I know how you go down to destruction for peanuts, with their awful fat
+content. It is terrible, the lure a peanut has for me. Do you suppose
+Mr. Darwin could explain that?
+
+Perhaps I was a little too delicate like in my answer to Mrs. Gobbler's
+question,--What's the use of dieting, she only gets fatter after she
+stops?
+
+So many ask me that question, with the further pathetic addition,--Will
+they always have to keep it up? And it ever irritates me.
+
+The answer is,--Yes! You will always have to keep up dieting, just as
+you always have to keep up other things in life that make it worth
+living--being neat, being kind, being tender; reading, studying, loving.
+
+You will not have to be nearly so strenuous after you get to normal;
+_but you might as well recognize now, and accept it as a fact, that
+neither you nor anybody else will be able to eat beyond your needs
+without accumulating fat or disease, or both._
+
+I love Billy Sunday's classical answer to the objection that his
+conversions were not permanent. He responded: "Neither is a bath!"
+
+WHEN YOU START TO REDUCE you will have the following to combat:
+
+[Sidenote: _A Combat_]
+
+First: Your husband, who tells you that he does not like thin women. I
+almost hate my husband when I think how long he kept me under that
+delusion. Now, of course, I know all about his jealous disposition, and
+how he did not want me to be attractive.
+
+[Illustration: _Green!_]
+
+Second: Your sister, who says, "Goodness, Lou, but you look old today;
+you looked lots better as you were."
+
+[Illustration: _Sweet Peace_]
+
+Third: Your friends, who tell you that you are just right now; don't
+lose another pound! And other friends who tell you cheerful tales of
+people they have known who reduced, and who went into a decline, and
+finally died.
+
+[Sidenote: _To Avoid Slack in Your Neck, Double and Triple Chins,
+Massage Vigorously Up and Down, Not Crossways_]
+
+[Sidenote: _I Am Interesting_]
+
+But you must not mind them. Smile, and tell them that you know all about
+it, and don't worry. Go serenely on your way, confident in your heart
+that you will look fully ten years younger when you get down to normal,
+no matter how you look in the interim. I don't see why women, and men,
+too, (secretly) worry so much about wrinkles. If the increased wrinkles
+on the face are accompanied by increased wrinkles in the gray matter,
+'tis a consummation devoutly to be wished. I'm sure I am much more
+interesting with wrinkles than I was without. I am to myself, anyway.
+
+However, you will not be any more wrinkled if you reduce gradually, as I
+advise, and keep up your exercises at least fifteen minutes daily.
+
+[Sidenote: _I Have a Beautiful Complexion_]
+
+[Sidenote: _I Attended an Art School Six Months Once_]
+
+Take care of your face, alternate hot and cold water, glycerine
+one-quarter, rose water three-quarters, cold cream packs, massage
+gently, a little ice--you know what to do--you need not fear. You will
+not only look ten years younger and live twenty years longer--I assert
+it boldly--but your complexion and efficiency will be one hundred per
+cent better.
+
+[Sidenote: _Joy_!]
+
+If there is anything comparable to the joy of taking in your clothes, I
+have not experienced it. And when you find your corset coming closer and
+closer together (I advise a front lace, so this can be watched), and
+then the day you realize that you will have to stitch in a tuck or get a
+new one!
+
+But don't be in a hurry to make your clothes smaller now. If they are
+loose they will show to the world that you are reducing. A fat person in
+a tight suit, unless it is perfectly new, should be interned.
+
+[Sidenote: _Food Only_]
+
+[Sidenote: _Impossible_]
+
+I have said that food, and food only, causes fat. That gives you the cue
+to what you must do to get rid of it. No anti-fat medicines unless under
+the supervision of your scientific, educated physician. They are
+dangerous; most of them contain thyroid extract, arsenic, or mercury.
+Even the vendors of these harmful compounds in their advertisements are
+now saying to "stop harmful drugging," but urge you to adopt their
+particular delightful product, and, "without dieting or exercises, you
+will positively reduce," and so forth.
+
+No drastic purges, no violent exercises, especially at first, and not
+too frequent nor prolonged Turkish baths. Epsom salts baths have little
+effect. If salts are used habitually internally, they are harmful. All
+of these are unscientific and unsuccessful, and the things they bring on
+are worse than the fat.
+
+Now, if food is the only source of body substance, you see that you must
+study that question, and that is what I will give you--some lessons on
+foods and their values.
+
+[Sidenote: _Candy Cake, Pie, Rich Meats, Thick Gravy, Bread, Butter,
+Nuts, Ice Cream_]
+
+[Sidenote: _Whipped Cream, Candied Sweet Potatoes_]
+
+Heretofore you have known only in a dumb, despairing sort of way that
+all the foods you like are fattening, and all the advice you read and
+hear is that you must avoid them as a pestilence. And you settle down to
+your joyless fatness, realizing that it is beyond human strength to do
+that forever, and that you would rather die young and fat, anyway, than
+to have nothing to eat all your life but a little meat, fish, and sloshy
+vegetables. Study on, and you will find the reason your favorite foods
+are fattening.
+
+But cast off your dejection. _You don't have to avoid them_!
+
+Eat what you like and grow thin? Yes; follow me. I know it will be an
+exertion, but you must persist and go through with it. Nothing in life
+worth while is attained without some effort. So begin now; it is the
+price of liberty.
+
+
+_Review_
+
+1. Give rule for normal weight.
+
+2. How much excess food have you stored away?
+
+3. Why more important than ever to reduce?
+
+4. Why are fat individuals fireless cookers?
+
+5. Give causes of excess fat.
+
+_NOTE: The Reviews which follow the chapters are important and the
+questions should be answered. To get the full benefit, Little Book must
+be studied, for it is the only authorized textbook of the "Watch Your
+Weights_."
+
+
+
+
+2
+
+Key to the Calories
+
+
+Some one page the thin? They come back here.
+
+[Sidenote: _Don't Skip This_]
+
+Definition to learn:
+
+CALORIE; symbol C.; a heat unit and food value unit; is that amount of
+heat necessary to raise one pound of water 4 degrees Fahrenheit.
+
+[Sidenote: _Pronounced Kal'-o-ri_]
+
+There is a good deal of effort expended by many semi-educated
+individuals to discredit the knowledge of calories, saying that it is a
+foolish food science, a fallacy, a fetish, and so forth.
+
+They reason, or rather say, that because there are no calories in some
+of the very vital elements of foods--the vitamines and the mineral
+salts--therefore it is not necessary to know about them. They further
+argue that their grandfathers never heard of calories and they got along
+all right. That grandfather argument always enrages my mortal mind.
+
+[Sidenote: _A Unit of Measure_]
+
+Now you know that a calorie is a unit of measuring heat and food. It is
+not heat, not food; simply a unit of measure. And as food is of supreme
+importance, certainly a knowledge of how it should be measured is also
+of supreme importance.
+
+[Sidenote: _Yes, They Are Kosher_]
+
+You should know and also use the word calorie as frequently, or more
+frequently, than you use the words foot, yard, quart, gallon, and so
+forth, as measures of length and of liquids. Hereafter you are going to
+eat calories of food. Instead of saying one slice of bread, or a piece
+of pie, you will say 100 Calories of bread, 350 Calories of pie.
+
+The following is the way the calorie is determined:
+
+An apparatus known as the bomb calorimeter has two chambers, the inner,
+which contains the dry food to be burned, say a definite amount of
+sugar, and an outer, which is filled with water. The food is ignited
+with an electric connection and burned. This heat is transferred to the
+water. When one pound of water is raised 4 degrees Fahrenheit, the
+amount of heat used is arbitrarily chosen as the unit of heat, and is
+called the Calorie.
+
+Food burned (oxydized) in the body has been proved to give off
+approximately the same amount of heat or energy as when burned in the
+calorimeter.
+
+[Sidenote: _Approximate Measures_]
+
+     1 oz. Fat                 = 275 C.
+                               --about 255 in the body.
+
+     1 oz. Protein (dry)       = 120 C.
+                               --about 113 in the body.
+
+     1 oz. Carbohydrates (dry) = 120 C.
+                               --about 113 in the body.
+
+     (ROSE.)
+
+Can you see now why fats are valuable? Why they make fat more than any
+other food? They give off more than two and one-fourth times as much
+heat, or energy, as the other foods.
+
+[Sidenote: _See Next Chapter for Definitions_]
+
+Notice that protein and carbohydrates have the same food value as to
+heat or energy, each 113 Calories to the dry ounce. However, they are
+not interchangeable; that is, carbohydrates will not take the place of
+protein for protein is absolutely necessary to build and repair tissue,
+and carbohydrates cannot do that. But fats and carbohydrates are
+interchangeable as fuel or energy foods.
+
+_Calories Needed per Day for Normal Individuals_
+
+[Sidenote: _Business of Growing_]
+
+This depends upon age, weight, and physical activities; the baby and the
+growing child needing many more calories per pound per day than the
+adult, who has to supply only his energy and repair needs. The aged
+require still less than the young adult. As to weight; I have told you
+why overweight individuals need so little. As to physical activities;
+the more active, obviously the more calories needed, for every movement
+consumes calories.
+
+[Sidenote: _Many Know Nothing of This_]
+
+The Maine lumbermen, for instance, while working during the winter
+months, consume from 5000 to 8000 Calories per day. But they do a
+tremendous amount of physical work.
+
+_Mental work does not require added nourishment._ This has been proved,
+and if an excess be taken over what is needed at rest (if considerable
+exercise is not taken while doing the mental work) the work is not so
+well done.
+
+[Sidenote: _Calories Required for Normal_]
+
+                                          Per pound
+                                           per day
+
+     Infants require                       40-50 C.
+     Growing Children                      30-40 C.
+     Adults (depending upon activity)      15-20 C.
+     Old age requires                 15 or less C.
+
+_In Round Numbers for the Day_
+
+     Child 2-6      1000 to 1600 C. per day
+     Child 6-12     1600 to 2500 C. per day
+     Youth 12-18    2500 to 3000 C. per day
+
+[Sidenote: _Growth Demands_]
+
+(Remember that in general the boy needs as much as his father, and the
+girl as much as her mother.)
+
+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_]
+
+CLASSES 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 glass milk (skim, butter, 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, Butter, 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)
+
+Starches (breads, cereals, potatoes, corn, legumes, nuts)
+
+Vegetable fibre, or cellulose
+
+MINERAL MATTER: Shares in forming bones and teeth, and is necessary for
+proper functioning.
+
+     Carbon   Lime  Sodium      Potassium,
+     Sulphur  Iron  Phosphorus  Etc.
+
+[Sidenote: _Whole Grain Products Not Devitalized_]
+
+These elements are contained largely in the outer coatings of grains,
+fruits, and vegetables, and in animal foods and their products. Do not
+pare potatoes before cooking. Cook vegetables in a small amount of
+water, saving the water for soups and sauces.
+
+WATER: The universal solvent, absolutely necessary for life.
+
+Contained in purest form in all vegetables and fruits. The average
+person needs, in addition, from three to five pints taken as a drink. If
+not sure of the purity, boil. Do not drink while food is in the mouth.
+
+[Sidenote: _Absolutely Necessary for Growth_]
+
+VITAMINES: Health preservers. Vital substances necessary for growth. The
+chemistry of these products is at present not thoroughly understood, but
+their importance has been demonstrated by experiments (not torture) on
+animals. By this work we know that diseases like beri-beri, scurvy,
+rickets, and probably pellagra, are due to a lack of these vital
+elements in the food, and from that fact these are called "deficiency"
+diseases.
+
+[Sidenote: _Guinea Pigs vs. Babies_]
+
+Of course I realize that nations can be saved from horrible diseases,
+and hundreds and thousands of babies saved from death, through this
+experimentation on a few guinea pigs and other animals; but what is the
+life of a baby compared with the happiness of a guinea pig? Down with
+animal experimentation! Let us do everything in our power to hamper
+scientific work of this kind. We are giving up our husbands, fathers,
+sons, perhaps to die, for the cause of humanity, but a guinea pig!
+Horrors!
+
+It has been found that the vitamines, like the minerals, are most
+abundant in the outer coverings and the germ of grains, and in fruits
+and vegetables. They are also present in fresh milk, butter, meat and
+eggs. Babies fed pasteurized or boiled milk should have fruit juices and
+vegetable purees early. Begin with one-half teaspoonful, well diluted,
+and gradually increase the feeding to an ounce or more between meals
+once or twice daily.
+
+Most animal fats have the vitamines, but vegetable fats are deficient in
+them. That is the reason cod liver oil is better for some therapeutic
+uses than olive oil.
+
+[Sidenote: _Balanced Diet_]
+
+BALANCED DIET: Should contain
+
+     10-15% Protein
+             (children may need more)
+     25-30% Fat
+     60-65% Carbohydrates
+
+[Sidenote: _To Get the Elements Necessary for Health_]
+
+For example, suppose you are a fairly active woman and need 2500
+calories per day. Then for a balanced diet you would need:
+
+     10% Protein, or               250 C.
+     25% Fat, or                   625 C.
+     65% Carbohydrates            1625 C.
+                                  -------
+                                  2500 C.
+
+       250 C. of P. = 2-1/5 oz. dry protein
+         (250 ÷ 113 = 2-1/5, approximately)
+       625 C. of F. = 2-1/2 oz. of fat
+         (625 ÷ 255 = 2-1/2, approximately)
+     1625 C. of CH. = 14-1/2 oz. dry carbohydrates
+        (1625 ÷ 113 = 14-1/2, approximately)
+
+Two and one-fifth ounces dry protein equals the approximate amount of
+protein in 10 ounces lean meat, fish, or fowl, or 9 ounces cheese, or 9
+eggs. (You should not take all of your proteins in any of these single
+forms.) Two and one-half ounces fat equals approximately 5 pats of
+butter.
+
+[Sidenote: _If Appetite Not Perverted_]
+
+But listen! You don't have to bother with all this fussy stuff. _Be
+careful not to over-or under-eat of the proteins_, and your tastes will
+be a fair standard for the rest. You should remember that a balanced
+diet contains some of all these foods, in about the proportions given,
+and that, while _watery vegetables and fruits contain very few calories,
+they contain very important mineral salts, vitamines, and cellulose._
+The latter is good for the daily scrub of the intestinal tract.
+
+[Sidenote: _A Pretty Nearly Universal Error_]
+
+CONSTIPATION is many times caused by a too concentrated diet, or one
+containing too little roughage. It has also been discovered that some
+individuals who are troubled with faulty elimination digest this
+cellulose, and only the more resistant, like bran, is not absorbed. For
+those, the Japanese seaweed called agaragar in the laboratory, but more
+familiarly known as agar by the layman, is excellent. The most
+industrious digestive tract apparently can not digest that. It has the
+further property of absorbing a large amount of water, thus increasing
+its bulk.
+
+[Sidenote: _C.S._]
+
+[Sidenote: _Have Enough Water, Else You'll Choke to Death. I Did Once_]
+
+Mineral oils (refined paraffine) also are not absorbable, and they act
+with benefit in some cases. About the worst thing to do, in general, is
+to take physics constantly. These are not physics, however; they act
+mechanically. Even the C.S. (common-sense?) individual can take these.
+The agar may be taken two or three heaping teaspoonfuls in a large glass
+of water before retiring, or in the morning before breakfast, or in lieu
+of 4 o'clock tea. Drink it down rapidly--for goodness' sake, don't try
+to chew it.
+
+Mineral oil will make fine mayonnaise dressing. It has little or no food
+value, so the constipated overweight individual may indulge freely. For
+faulty elimination, then--
+
+1. Correct diet.
+
+2. Exercise--especially brisk walking.
+
+3. Regularity of habit.
+
+4. Possibly the addition of bran, agar, or mineral oils.
+
+5. Sweet disposition. Mean people are always constipated.
+
+
+_Review_
+
+1. Give classes of food, with examples of each.
+
+2. What are vitamines? How importance discovered?
+
+3. Where most abundant?
+
+4. What is a balanced diet?
+
+5. What should be done for faulty elimination?
+
+
+
+
+4
+
+More Keys and More Calories
+
+
+[Sidenote: _List of Foods to Follow_]
+
+The following list probably does not contain all of the foods you might
+like and want to know about, but from those named you can judge of the
+food value of others. In general, the caloric value, and therefore the
+fattening value, depends upon the amount of fat and the degree of
+concentration.
+
+[Sidenote: _Important_]
+
+But remember this point: _Any food eaten beyond what your system
+requires for its energy, growth, and repair, is fattening, or is an
+irritant, or both_.
+
+[Sidenote: _A Moderate Sized Chocolate Cream_]
+
+If a food contains much fat, you will know that it is high in food
+value, for fat has two and one-quarter times the caloric value that
+proteins and carbohydrates have. Dry foods are high in value, for they
+are concentrated and contain little water. Compare the quantity of two
+heaping teaspoonfuls of sugar, a concentrated food, and one and one-half
+pounds of lettuce, a watery vegetable, each having the same caloric
+value. A moderate sized chocolate cream is not only concentrated but
+has considerable fat in the chocolate.
+
+[Sidenote: _Enuf Sed_]
+
+It is not necessary to know accurately the caloric values. In fact,
+authorities differ in some of their computations. The list is not
+mathematically correct, but it will give you a good idea of the relative
+values, and is accurate enough for our purposes. I have purposely given
+round numbers, where possible, in order to make them more easily
+remembered.
+
+In reckoning made dishes, such as puddings and sauces, you must compute
+the different ingredients approximately. About how much sugar it has,
+how much fat to the dish, and so on. In reckoning any food, if you are
+reducing, give it the benefit of the doubt on the high count; and if
+trying to gain, count it low.
+
+It is well, if you are much overweight or underweight, to have some of
+these foods that are given weighed, so that you can judge approximately
+what your servings will total.
+
+[Sidenote: _A Mixture_]
+
+A mixture of foods should be used, in order to get the different
+elements which are necessary for the human machine. It is not wholesome
+to have many foods at a meal; but the menu should be varied from day to
+day.
+
+Any regimen which does not allow some carbohydrates and fats for the
+fuel foods is injurious if persisted in for a length of time.
+
+[Sidenote: _Thoroughly Masticate Everything_]
+
+As to harmful combinations; there are not many, and if your food is
+thoroughly masticated you need not concern yourself very much about
+them. However, if you find a food disagrees with you, or that certain
+combinations disagree, do not try to use them. Underweight individuals
+sometimes have to train their digestive tracts for some of the foods
+they need.
+
+Coffee, tea and other mild stimulants are not harmful to the majority;
+but, like everything else, in excess they will cause ill health.
+Alcoholic drinks make the fat fatter and the thin thinner, and both more
+feeble mentally.
+
+[Sidenote: _I Love Her_]
+
+I hope I have stimulated you to an interest in dietetics. There are many
+books which go into the subject much more deeply. I recommend,
+especially, "The Home Dietitian," written by my beloved colleague and
+classmate, Dr. Belle Wood-Comstock.
+
+Others I have read that are especially suitable for the home are
+"Feeding the Family," by Mary Schwartz Rose, and "Dietary Computer," by
+Pope. There are doubtless many other good ones. The Department of
+Agriculture publishes free bulletins on the subject. Farmers' Bulletin
+No. 142, by Atwater, is very comprehensive.
+
+Other authorities I have consulted are Lusk, Friedenwald and Ruhräh,
+Gautier, Sherman, Buttner, Locke and Von Noorden.
+
+
+Measuring Table
+
+     1 teaspoon (tsp.) fluid           1/6 oz.
+     1 dessertspoon (tsp.)             1/3 oz.
+     1 tablespoon (tbsp.)              1/2 oz.
+     1 ordinary cup                      8 oz.
+     1 ordinary glass                    8 oz.
+     Average helping                     a.h.
+
+
+_One Hundred Calorie Portions and Average Helpings_
+
+(Approximate Measures)
+
+(ATWATER, LOCKE, ROSE)
+
+
+MEATS
+
+     Beefsteak, lean round..............2 oz. 100 C.
+       A.h....... 3-1/2 oz., 185 C.
+     Beefsteak, tenderloin..............1 oz. 100 C.
+       A.h.................. 285 C.
+     Beef, roast, very lean.............3 oz. 100 C.
+       A.h.................. 150 C.
+
+     Chicken, roast..................1-2/3oz. 100 C.
+       1 slice.............. 180 C.
+     Frankfurters, 1 sausage............1 oz. 100 C.
+     Chops, lamb or mutton..........1-1/2 oz. 100 C.
+       Average chops.... 150-300 C.
+
+     Pork:
+       Bacon, crisp...................1/2 oz. 100 C.
+         1 small slice, crisp 25 C.
+       Chop.........................1-1/2 oz. 100 C.
+         Medium..........160-300 C.
+       Ham, boiled..................1-1/3 oz. 100 C.
+         A.h..........3 oz., 250 C.
+       Ham, fried.....................3/4 oz. 100 C.
+         A.h..........3 oz., 400 C.
+       Sausage..........................1 oz. 100 C.
+         1 small, crisp.......60 C.
+     Turkey.........................1-1/3 oz. 100 C.
+       A.h........3-1/3 oz., 260 C.
+
+[Sidenote: _Fish Boiled or Broiled_]
+
+FISH
+
+     Fish, Lean, Cod, Halibut...........3 oz. 100 C.
+       A.h........... 4 oz., 135 C.
+     Fish, fat, salmon, sardines ...1 1/2 oz. 100 C.
+       A.h........... 4 oz., 260 C.
+     Lobster............................4 oz. 100 C.
+       A.h.................. 100 C.
+     Oysters.......................... 12     100 C.
+       1 oyster............... 8 C.
+     Clams, long....................... 8     100 C.
+       1 clam................ 12 C.
+
+SOUPS
+
+     Cream soups, average...............3 oz. 100 C.
+       A.h........... 4 oz., 125 C.
+     Consommés, no fat.................30 oz. 100 C.
+       A.h........... 4 oz.,  15 C.
+
+DAIRY PRODUCTS AND EGGS
+
+     Butter, 1 level tbsp. scant .... 1/2 oz. 100 C.
+       1 ball............... 120 C.
+     Cheese (American, Roquefort,
+       Swiss, etc.)..... 1-1/8 cu. in 3/4 oz. 100 C.
+     Cottage Cheese.................... 3 oz. 100 C.
+       A.h.................. 100 C.
+     Whole Milk........................ 5 oz. 100 C.
+       1 glass.............. 160 C.
+     Skim Milk........................ 10 oz. 100 C.
+       1 glass............... 80 C.
+     Malted Milk (dry).............1 h. tbsp. 100 C.
+     Buttermilk, natural.............. 10 oz. 100 C.
+       1 glass............... 80 C.
+     Koumiss........................... 6 oz. 100 C.
+       1 glass.............. 130 C.
+     Condensed, unsweetened............ 2 oz. 100 C.
+       1 tbsp................ 35 C.
+     Condensed, sweetened,  1-1/4 tbsp....... 100 C.
+     Cream, average.................1-1/3 oz. 100 C.
+       1 tbsp................ 50 C.
+     Cream, whipped................ 1-1/3 oz. 100 C.
+       1 h. tbsp............ 100 C.
+     Eggs, 1 large..................... 1     100 C.
+       Average egg........... 80 C.
+       Boiled or poached; if fried, C. depend upon
+         fat adhering.
+
+
+VEGETABLES
+
+When not otherwise indicated, the method of cooking is by boiling. The
+caloric value of sauces served with them not included.
+
+     Asparagus, large stalks........... 20    100 C.
+       1 stalk................ 5 C.
+     Beets........................... 1 lb.   100 C.
+       2 h. tbsp............. 30 C.
+     Beans, Baked, home.............1-1/2 oz. 100 C.
+       3 h. tbsp............ 300 C.
+     Beans, Baked, canned...........2-1/2 oz. 100 C.
+       3 h. tbsp............ 150 C.
+     Beans, Lima....................... 3 oz. 100 C.
+       3 h. tbsp............ 130 C.
+     Beans, String..................... 1 lb. 100 C.
+       2 h. tbsp............. 15 C.
+     Cabbage....................... 1-1/2 lb. 100 C.
+       3 h. tbsp............. 10 C.
+     Carrots........................... 1 lb. 100 C.
+       3 h. tbsp............. 20 C.
+     Cauliflower....................... 1 lb. 100 C.
+       3 h. tbsp............. 20 C.
+     Celery, uncooked.................. 1 lb. 100 C.
+       6 stalks.............. 15 C.
+     Corn, canned.................. 3-1/3 oz. 100 C.
+       2 h. tbsp............ 100 C.
+     Corn, green, 1 ear............ 3-1/3 oz. 100 C.
+      Medium size.
+     Cucumber...................... 1-1/2 lb. 100 C.
+       10 to 12 thin slices.. 10 C.
+     Lettuce....................... 1-1/2 lb. 100 C.
+       A.h................. 5-10 C.
+     Mushrooms......................... 8 oz. 100 C.
+     Onions, 2 large................... 8 oz. 100 C.
+     Parsnips.......................... 8 oz. 100 C.
+       A.h............ 2 oz., 25 C.
+     Peas, green....................... 3 oz. 100 C.
+       A.h., 3 h. tbsp...... 100 C.
+     Potatoes, sweet............... 1-1/2 oz. 100 C.
+       1 medium............. 200 C.
+     Potatoes, white................... 3 oz. 100 C.
+       1 medium............. 100 C.
+     Potato Chips......scant........... 1 oz. 100 C.
+       A.h., 8-10 pieces.... 100 C.
+     Radishes.......................... 1 lb. 100 C.
+       A.h., 6 red button.... 15 C.
+     Spinach....................... 1-1/2 lb. 100 C.
+       A.h., 1/2 cup......... 25 C.
+     Squash............................ 1 lb. 100 C.
+       A.h., 2h. tbsp........ 25 C.
+     Tomatoes.......................... 1 lb. 100 C.
+       A.h., 1 large......... 50 C.
+     Turnips........................... 1 lb. 100 C.
+       A.h., 2 h. tbsp....... 25 C.
+
+
+FRUITS
+
+     Apple............................. 7 oz. 100 C.
+       1 average size......... 50 C.
+     Banana............................ 5 oz. 100 C.
+       1 small............... 100 C.
+     Berries.............average....... 5 oz. 100 C.
+       1 small cup........... 100 C.
+     Cantaloupe........................ 1 lb. 100 C.
+       A.h., 1/2 melon....... 100 C.
+     Cherries.......................... 5 oz. 100 C.
+       A.h., 1 small cup..... 100 C.
+     Grapes............................ 5 oz. 100 C.
+       A.h., 1 small bunch... 100 C.
+     Lemons (5 oz. each)............... 2     100 C.
+       They won't make you thin.
+       Average size........... 30 C.
+     Oranges (9 oz. each).............. 1     100 C.
+     Peaches (5 oz. each).............. 2     100 C.
+       Average size........... 50 C.
+     Pears (6 oz. each)................ 1     100 C.
+       Average size........... 90 C.
+     Pineapple, fresh.................. 7 oz. 100 C.
+       2 slices, 1 in. thick. 100 C.
+     Plums, large..................... 3 or 4 100 C.
+       1 plum................. 30 C.
+     Watermelon.................... 1-1/2 lb. 100 C.
+       Large slice............ 15 C.
+     Dates (dry), large................   3-4 100 C.
+       1 large................ 25 C.
+     Figs (dry), large................. 1-1/2 100 C.
+       1 large................ 65 C.
+     Prunes (dry), large............... 3     100 C.
+       1 large................ 35 C.
+       Stewed, 4 medium, with
+         4 tbsp. juice....... 200 C.
+
+
+BREAD AND CRACKERS
+
+     Brown Bread, 1 slice, 3 in. in diam., 3/4 in. thick   100 C.
+     Corn Bread, 3 x 2 x 3/4        1-1/2 oz.              100 C.
+     Victory Bread, 1 slice, 3 x 4 x 1/2 in.               100 C.
+
+White, gluten, rye, whole wheat, etc., practically same caloric value
+per same weight. There is so little difference between the caloric value
+of gluten bread and other breads that it is not necessary for reducing
+to try to get it. (Toasted bread has the same caloric value that it had
+before toasting. It is more easily digested, but just as fattening.
+Advised, however, because it makes you chew.)
+
+     1 French or Vienna roll                             100 C.
+     Zweiback                                   3/4 oz.  100 C.
+       1 slice, 3-1/4 x 1-1/4 x 1/2 in., 35 C.
+     Graham Crackers                             3       100 C.
+       1 c., 3 in. sq.                   35 C.
+     Oyster Crackers                            24       100 C.
+     Soda Crackers                               4       100 C.
+       1 c.                              25 C.
+     Pretzels                                    5       100 C.
+       1 p.                              20 C.
+
+
+BREAKFAST FOODS, ETC.
+
+     Farina or Cream of Wheat         6 oz.    100 C.
+       2 h. tbsp               60 C.
+     Force                            1 oz.    100 C.
+       5 h. tbsp               65 C.
+     Grapenuts          scant         1 oz.    100 C.
+       2 tbsp                 100 C.
+     Griddle Cakes, 4-1/2 in. in diam.         100 C.
+       A.h., 3 cakes          300 C.
+       (This does not include butter and syrup, remember.)
+     Hominy                           4 oz.    100 C.
+       2 h. tbsp               85 C.
+     Macaroni, plain                  4 oz.    100 C.
+       2 h. tbsp               90 C.
+     Macaroni and cheese (depends on amt. cheese)
+       2 h. tbsp          200-300 C.
+     Muffin, average                 3/4 m.    100 C.
+       1 muffin               125 C.
+     Oatmeal                          5 oz.    100 C.
+       1 small cup            100 C.
+     Puffed Rice                      1 oz.    100 C.
+       5 h. tbsp               50 C.
+     Popcorn                   (cups) 1-1/2    100 C.
+       A.h. depends on butter added.
+     Rice, boiled                     4 oz.    100 C.
+       1/2 cup                100 C.
+     Shredded Wheat Biscuit           1        100 C.
+     Triscuits (_2_)                      100 C.
+     Waffles                   scant 1/2 w.    100 C.
+       1 waffle               225 C.
+
+
+CANDY, PASTRIES AND SWEETS
+
+     Chocolate creams, medium.        1        100 C.
+     Chocolate, 1 lb                          2880 C.
+     Cherries, candied               10        100 C.
+     Cup Custard, 1/3 cup                      100 C.
+     Chocolate Nut Caramels
+       1 x 1 x 4/5 in.                         100 C.
+         Other candies, reckon sugar, nuts, etc.
+     Cookies, plain, diam. 3 in.      2        100 C.
+       1 cookie                50 C.
+         If raisins or nuts in them, count extra.
+     Doughnut                  scant 2/3       100 C.
+       1 average size         160 C.
+     Ginger-snap                      5        100 C.
+       1 gingersnap            20 C.
+     Honey                  h. tbsp.  1        100 C.
+       Thick syrups approximately the same.
+     Ladyfingers               scant  1 oz.    100 C.
+       1 ladyfinger         35-50 C.
+     Macaroons                              2     100 C.
+       1 macaroon                  50 C.
+     Pie with top crust, about 1/4
+       ordinary slice, or 1-1/4 in.               100 C.
+       A.h., 1/6 pie              350 C.
+     Pie without top crust, 2 in.                 100 C.
+       Custard, lemon, squash, etc.
+       A.h., 1/6 pie.         250-300 C.
+     Puddings, average               cup   1/4    100 C.
+       A.h.                   200-350 C.
+               Depends upon richness.
+     Ice Cream                  h. tbsp.    1     100 C.
+       A.h.                   200-350 C.
+               Depends upon richness.
+     Cakes                                1 oz.   100 C.
+       A.h.                   200-350 C.
+       Depends upon size, icing, fruit, nuts, etc.;
+         compute approximately.
+     Sugar                         cubes    3     100 C.
+     Granulated                  h. tsp.    2     100 C.
+
+Saccharine, a coal tar product 300 to 500 times sweeter than sugar, but
+of no food value. Not advisable to use habitually. Better learn to like
+things unsweetened--it can be done.
+
+
+CONDIMENTS AND SAUCES
+
+     Mayonnaise            m. tbsp.         1         100 C.
+       A.h.                    200 C.
+     Olive oil and other oils. dsp.         1         100 C.
+     Olives, green or ripe                 6-8        100 C.
+       1 olive               10-15 C.
+     Tomato Catsup                         6 oz.      100 C.
+       1 tbsp.                  10 C.
+     Thick Gravies            tbsp.         3         100 C.
+
+
+NUTS
+
+     Almonds, large                        10         100 C.
+       1 almond                 10 C.
+     Brazil, large                        2-1/2       100 C.
+       1 Brazil nut             45 C.
+     Chestnuts, small                      20         100 C.
+       1 chestnut                5 C.
+     Peanuts, large double                 10         100 C.
+       1 bag               250-300 C.
+     Pecans, large                          5         100 C.
+       1 pecan                  20 C.
+     Walnuts, large                       3-1/3       100 C.
+       1 walnut                 30 C.
+     Cocoanut, prepared                   1/2 oz.     100 C.
+     Peanut Butter                       2-1/2 tsp.   100 C.
+
+
+_Key to Key_
+
+[Sidenote: _Remember This_]
+
+If you will remember the following portions of food, you will have a
+standard by which to compute your servings:
+
+     Lean Meat: a piece 3 x 2 x 1/2 (2 oz.)     100 C.
+       Now if your serving of meat or fish is fat,
+       mentally cut in two for same value. If very
+       lean, you should add a little.
+     White Bread: slice 3 x 4x 1/2              100 C.
+       Compute other breads by this.
+     Butter: 1 scant tablespoonful              100 C.
+     Sugar: 1 heaping teaspoonful                50 C.
+     Potatoes: 1 medium, boiled or baked.       100 C.
+     Watery Vegetables: 1 helping             15-35 C.
+
+If food is fried, or butter, oil, or cream sauces are added, the C.
+value increases markedly.
+
+
+_Review_
+
+1. Why is a mixture of foods necessary?
+
+2. Give the caloric value of the following: 1 glass of milk, skim;
+buttermilk; 10 chocolate creams; 1 bag peanuts; 1 pat butter; 1 piece
+pie.
+
+3. Name foods low in caloric value. Why are they valuable?
+
+4. How many calories of bread and butter do you daily consume?
+
+5. Reckon your usual caloric intake. How much of it is in excess of your
+needs?
+
+6. Memorize caloric value of foods you are fond of.
+
+
+_This Table of Foods, With the C Given Per Oz. Will Help You_
+
+The caloric value of pure fat is 255 C per oz., dry starches and sugars
+(carbohydrates), and protein (the meat element), is 113. This means fats
+are 2-1/4 times more fattening than other foods. Most foods contain
+considerable water, so the following is an approximate table of foods
+'as is.' I have given round numbers in the table so you can more easily
+remember them. _Memorize it_.
+
+                            Calories per oz.
+
+     Fats                         255
+     Nuts, edible part            200
+     Sugar                        115
+     Cream cheese                 110
+     Cottage cheese (no fat)       30
+     Breads                        75
+     Lean meats                    50
+     Lean fish                     35
+     Eggs (per oz.)                40
+     Milk, whole                   20
+     Milk, skim and buttermilk
+           (no fat)                10
+     Milk, condensed, sweet       100
+     Milk, condensed, unsweet.     50
+     Cream, thin                   60
+     Cream, thick                 110
+     Fruits: Dried                100
+       Sweet                       25
+       Acid                        15
+     Vegetables: Potatoes,
+           plain (oz.)             30
+       Cooked Legumes, (peas,
+           beans, etc.)         20-35
+       Watery and leafy          5-15
+
+
+
+
+5
+
+Vegetarianism vs. Meat Eating
+
+
+[Sidenote: _Protein_]
+
+As protein is the only food which builds and repairs tissue, it is the
+food which has caused the most controversy.
+
+First: As to the amount needed.
+
+Second: As to whether animal flesh protein is necessary.
+
+[Sidenote: _Chittenden_]
+
+AMOUNT NEEDED: It was thought for many years that 150 grams or 5 ounces
+of dry protein (equivalent to about 1-1/2 pounds lean meat) per day was
+necessary. But experiments of Chittenden and others have proved that
+considerably less is sufficient, and that the health is improved if less
+is taken.
+
+Chittenden's standard is 50 grams, or 1-2/3 ounces, dry protein
+(equivalent to 1/2 pound meat per day). This is considered by many as
+insufficient. A variation from 1-2/3 to 3 ounces dry protein per day
+will give a safe range. (ROSE.)
+
+[Sidenote: _Approx. 240 to 360 C Per Day_]
+
+_The amount of protein needed is comparatively independent of the amount
+of physical exertion_, thus differing from the purely fuel foods,
+carbohydrates and fats, which should vary in direct proportion to the
+amount of physical exertion. In general, 10 to 15 per cent of the total
+calories per day should be taken as protein. An excess is undoubtedly
+irritant to the kidneys, blood vessels, and other organs, and if too
+little is taken the body tissues will suffer.
+
+Not all of the protein should be taken in the form of animal protein; at
+least one-half should be taken from the vegetable kingdom.
+
+
+_Animal Flesh Protein_
+
+[Sidenote: _Necessary?_]
+
+The following are a few of the chief reasons given by those who object
+to its use:
+
+[Sidenote: _The Negative Side_]
+
+First: The animal has just as much right to life, liberty, and pursuit
+of happiness as we have.
+
+Second: They may be diseased, and there is the possibility of their
+containing animal parasites, such as tapeworms and trichinæ. I would
+like to tell you more about worms, they are so interesting, but He says
+not to try to tell all I know in this little book; that maybe he will
+let me write another sometime, although it is a terrible strain on him,
+and that I have given enough of the family history, anyway.
+
+[Sidenote: _Some Word_]
+
+Third: The tissues of animals contain excrementitious material, which
+may cause excess acidity, raise the blood pressure, and so forth.
+
+Fourth: More apt to putrefy and thus give ptomaine poisoning.
+
+Fifth: Makes the disposition more vicious.
+
+(Honest,--animals eating meat exclusively are more vicious.)
+
+[Sidenote: _The Affirmative Side_]
+
+Those who believe that animal protein should be eaten answer these
+points as follows:
+
+First: Survival of the fittest.
+
+Second: If you give decent support to your health departments they can
+furnish enough inspectors to prevent the marketing of diseased meat; and
+if some should slip through, if you thoroughly bake, boil, or fry your
+animal parasites they will lose their pep.
+
+Third: Most of the harmful products are destroyed by the intestines and
+liver.
+
+Fourth: True, but see that you get good meat, and don't eat it in
+excess.
+
+Fifth: Unanswerable--to be proved later by personal experiments.
+
+In addition, they say that animal protein is more easily digested, that
+97 per cent is assimilated because it is animal, and so it is much more
+to be desired, especially by children and convalescents; that vegetable
+protein is enclosed in cellulose, and only 65 to 75 per cent is used by
+the system; thus the diet is apt to be too bulky if the proper amount is
+taken.
+
+[Sidenote: _Strong Vegetarians_]
+
+It has been proved, however, by several endurance tests, that the
+vegetarian contestants had more strength and greater endurance than
+their meat-eating competitors, so there is no reason why we should be
+worried by one or two, or even more, meatless days, especially when
+animal product protein, such as milk, eggs, cheese, and the vegetable
+proteins, as in the legumes and the nuts, are available.
+
+[Sidenote: _A Confession_]
+
+I confess that for quite a while after studying vegetarian books I took
+a dislike to meat, but now I am in the comfortable state described by
+Benjamin Franklin in his autobiography. It seems that he had been
+converted to vegetarianism and had decided that he never again would eat
+the flesh of animals that had been ruthlessly slaughtered, when they so
+little deserved that fate.
+
+But he was exceedingly fond of fish, and while on a fishing party, as
+some fish were being fried, he found they did smell most admirably
+well, and he was greatly torn between his desire and his principle.
+Finally he remembered that when the fish were opened he saw some smaller
+fish in their stomachs, and he decided that if they could eat each other
+he could eat them.
+
+[Sidenote: _Most Noted Picture of B. Franklin Extant_]
+
+_Protein Calories in 100 C Portions of Food_
+
+     In 100 C's Bread, 1 slice, (W.W. the highest)       12 to 16 C's P
+     In 100 C's Cooked Cereals, 1 sm. cup, (oatmeal
+                  highest)                               10 to 18 C's P
+     In 100 C's Rice, 1 small cup                              10 C's P
+     In 100 C's Macaroni, 1 small cup                          15 C's P
+     In 100 C's Whole milk, 5 oz.                              20 C's P
+     In 100 C's Skim and buttermilk, 10 oz.                    35 C's P
+     In 100 C's Cheese, 3 heaping tbsp. Cottage cheese         75 C's P
+     In 100 C's Eggs 1-1/3                                     36 C's P
+     In 100 C's Meat or fish, Very lean 2-3 oz.          50 to 75 C's P
+     In 100 C's Nuts, peanuts, almonds, walnuts. Peanuts
+                  the highest                            10 to 20 C's P
+     In 100 C's Beans 1/3 cup average                          20 C's P
+     In 100 C's Green peas 3/4 cup average                     28 C's P
+     In 100 C's Corn 1/3 cup average                           12 C's P
+     In 100 C's Onions 3 to 4 medium                           12 C's P
+     In 100 C's Potato 1 medium                                12 C's P
+     In 100 C's Tomatoes 1 lb                                  15 C's P
+     In 100 C's Fresh fruits: berries, currants, rhubarb       10 C's P
+                  Others                                  2 to  5 C's P
+
+
+
+
+6
+
+The Deluded Ones--My Thin Friends
+
+
+[Sidenote: _What!_]
+
+I am going to sandwich you in between the food calories and my fat
+friends, and maybe you can absorb some of them. In the first chapter,
+you remember, I said I was not particularly interested in you, but I
+have changed my mind, and I will treat you tenderly and carefully. I
+will have to preach a little bit first, but I don't mind that; I love to
+reform people--Yes, you need reforming!
+
+The first thing many of you have to do is to learn to accept the trivial
+annoyances and small misfits of life as a matter of course, for to give
+them attention _beyond their deserts_ is to wear the web of your life to
+the warp.
+
+Elbert Hubbard never said anything better than that. Have that
+reproduced in motto form and put it on your bureau, and repeat it fifty
+times daily.
+
+[Sidenote: _Good Philosophy_]
+
+Adopt my philosophy. If I have a trivial annoyance I analyze it
+carefully. Was I to blame? Yes? All right, I am glad, because then I can
+see that it will not happen again, so I stop worrying. If I am not to
+blame, if I could not help it in the least, well, then I don't worry
+about it, for that will not help it any, and I wasn't to blame! If it
+bobs up in my mind again, I say: "Now, look here, you annoyance, I have
+given you all the attention you deserve; avaunt, depart, get out!"
+
+[Sidenote: _Simple_]
+
+Now, how is this philosophy going to help you gain?
+
+[Sidenote: _Lost Calories_]
+
+When you worry needlessly, notice how tense your muscles are. You are
+exercising them all of the time and using hundreds of calories of
+energy. You raise your blood pressure, the internal secretory glands may
+overact (re-read what I have said about these glands in the fat
+people), and thus many more calories are used. The intestinal secretions
+do not flow so freely, you have indigestion and do not assimilate your
+food, and thus hundreds more calories are lost.
+
+It certainly is impossible to gain unless your food is assimilated.
+
+[Sidenote: _Develop Poise_]
+
+So the first thing you have to learn is this mental control and to
+relax. Remember that word, relax. After you are better nourished your
+nervous system will not be on hair-trigger tension, and it will be
+easier for you.
+
+[Sidenote: _No Pain In Matter; No Matter In Pain Why Worry?_]
+
+If you are ill in mind or body, remember that it is natural to be well,
+and that within your body nature has stored the most wonderful forces
+which are always tending towards the normal, or health, if not
+obstructed or hindered.
+
+Nature sometimes needs help to stimulate those forces, or to reinforce
+them, or to remove obstructions. This is where the physician comes in.
+But you yourself can aid nature the most by realizing that _nature is
+health and it is normal to be well_. By so doing, all of your organs
+function better and you are restored to normal more rapidly.
+
+[Sidenote: _Sleep_]
+
+[Sidenote: _Fresh Air_]
+
+Second: It is very important to have enough sleep. Dr. Richard Cabot
+says that probably resistance is lowered as much by lack of sufficient
+sleep as by any other factor, and that all you can soak into your system
+in twenty-four hours is not too much. Don't forget the fresh air.
+
+You generally suffer from sleeplessness, I believe. The overweights are
+always advised not to sleep too much. They will find while reducing that
+they won't want to sleep so much, anyway. They will like to stay
+awake--they feel so much happier.
+
+[Sidenote: _Sometimes_]
+
+Now, when you retire and try to sleep but cannot, try this--it works
+with me. You know when you are passing over your mental images become
+distorted and grotesque. I artificially induce that state. If I find
+myself rehearsing about two hundred times, with appropriate gestures,
+the keen, witty, logical remarks which I could have made in favor of my
+pet legislation in the club discussion, but didn't, then I begin after
+this fashion:
+
+Pink elephants with green ribbons on their tails--red rhinoceri (is that
+right, or should it be rhinoceroses?)--smiling peanuts--Woman's City
+Club--Social Health Insurance--why didn't I say--I wish I had
+said--(here get out, you annoyance!)--pink elephants--and so forth and
+so forth.
+
+[Sidenote: _Picture of Pink Elephant Adorned_]
+
+[Sidenote: _Woe Is Me_]
+
+Now I realize I have ruined myself. I am my own worst enemy. I have
+exposed my whole life before those modern vivisectionists, the army of
+amateur psycho-analysts.
+
+[Sidenote: _Exercise_]
+
+Third: Exercise. Great muscular exertion should be avoided, but the
+setting-up exercises that I advise, if begun with moderation and
+increased gradually, will undoubtedly stimulate the appetite and help
+the body functions to be better performed.
+
+[Sidenote: _Food_]
+
+Fourth: Since food is the only source of body substance, you must
+gradually train your stomach so that it can care for enough food to not
+only supply your bodily energy, but to leave a little excess to be
+stored as fat.
+
+[Sidenote: _Your Stomach_]
+
+If you have a small appetite--and many of you have--your stomach is
+undoubtedly contracted, and you must gradually add to the amount you
+have been eating, even though it may cause some distress, until you have
+disciplined it so that it can handle what you need without distress. The
+stomach is a muscular organ and can be trained and exercised somewhat as
+other organs can. You will not have much appetite at first, but it will
+develop. Sometimes a short fast for a day or two, drinking nothing but
+pure water, seems to be beneficial in the beginning.
+
+Do not drink much with your meals, unless the drink has food value by
+the addition of lots of cream or sugar, or both.
+
+[Sidenote: _Eat More_]
+
+Decide how many calories you need for your activities, gradually add to
+your dietary until you have reached that number, and then some more, and
+you will gain as surely as the overweight individual will lose by doing
+the opposite. It may take a long time, or you may get results very
+rapidly, depending somewhat upon the individual characteristics.
+Gradually increase your butter, cream, sugar, chocolate, and so forth,
+as they are very high in food value.
+
+Study the Key to the Calories and reckon your calories every day for a
+while. You have already noticed that the foods that you like are low in
+food value.
+
+Here are some of the things you can take to add to your fuel:
+
+[Sidenote: _Try Some of These_]
+
+A glass of milk, hot or cold, taken between meals and before retiring,
+will add about 500 calories.
+
+Cream sauce on your vegetables will add to their value.
+
+Cod liver oil, or olive oil, or cream, begun in small doses and
+gradually increased.
+
+One malted milk, made with milk, syrup, egg, ice cream, whipped cream,
+and the malted milk, will add about 500 calories.
+
+[Sidenote: _Learned Phraseology_]
+
+You remember the painful time that I spoke of when there was so much
+more of me than there ought to be? Well, the aforesaid concoction, made
+with milk, syrup, egg, ice cream, whipped cream, and the malted milk,
+was accessory before the fact, and also particeps criminis before the
+law.
+
+I absorbed this phraseology by being president of the Professional
+Woman's Club, with its high-class women attorneys, ministers, dentists,
+Ph.D.'s, and "Medical Trust" doctors.
+
+[Sidenote: _Explanatory Note 1_]
+
+"Medical Trust."--The American Medical Association (A.M.A.), a powerful
+trust you can't get into unless you have a high preliminary education
+and are a graduate of a high-class medical college. Eleven years'
+training after the grammar school is their minimum standard now.
+
+[Sidenote: _Explanatory Note 2_]
+
+"League for Medical Ignorance."--The so-called "League for Medical
+Freedom"; the opponent of the above mentioned trust. Their standard--any
+old kind of a medical or religious training, two weeks or longer,
+engrafted on anyone who has the money to pay for the course. No
+education, no barrier; in fact, those of limited education make the
+loudest boosters for the league. In justice, I must say that many
+splendid, estimable persons belong to this league, not knowing these
+facts.
+
+[Sidenote: _Thorough Mastication_]
+
+Fifth: See page 92 in my advice to the fat. It is as important for you
+as for them. (It always makes me mildly furious when I look up a word
+and am directed to seek some other locality. If it affects you that
+way--seek page 60 in my advice to you.)
+
+Also have your teeth X-rayed. Blind abscesses at the roots will cause
+all sorts of aches and pains, as well as underweight.
+
+[Sidenote: _Especially About Your Ailments_]
+
+[Sidenote: _Organ Recitals Wednesday Evenings Only_]
+
+Sixth: _Don't talk so much_. See if you can't leave out two-thirds of
+the totally unimportant, uninteresting details. A tremendous amount of
+energy is used in talking. This habit I would not say was confined to
+you, by any means; it is another one of those pretty nearly universal
+errors.
+
+I will not give you a sample fattening menu, for it might be all out of
+proportion to what you could handle, and it would upset you. Make out
+your own menus, realizing that you must work gradually to the desired
+amount.
+
+I am taking it for granted that you are organically sound, that your
+scientific, educated physician has said there is nothing the matter with
+you, except perhaps your "nervous" disposition.
+
+Have I not been nice to you? All right, relax and watch yourself get
+into the class of the plumptically adequate.
+
+And if you don't succeed after a faithful trial, take the milk-cure,
+with its three to six weeks' absolute rest.
+
+_Recapitulation_
+
+     1. Calm yourself.
+     2. Sleep.
+     3. Exercise.
+     4. Food.
+     5. Masticate
+     6. Delete the details.
+     7. Milk-cure.
+
+_Review_
+
+     1. Repeat Elbert Hubbard's advice.
+     2. Give three reasons why worry can make
+     you thin.
+     3. Define "Medical Trust" and "League
+     for Medical Freedom."
+     4. Memorize paragraph about nature
+     5. Enumerate the things you can eat to
+     increase your calories.
+
+
+
+
+7
+
+Exercise
+
+
+It is practically impossible to reduce weight through exercise alone,
+unless one can do a tremendous amount of it. For the food that one eats
+is usually enough to cover the energy lost by the exercise.
+
+[Sidenote: _Light On Your Feet_]
+
+However, exercise is a very important feature of any reducing program;
+not because of the fat that is burned up in the exercise--and there is
+some burned--but for the reason that it is necessary to keep one in a
+healthy condition. The muscles, the internal organs, the bones, the
+brain, are all benefited--in fact, the entire system.
+
+[Sidenote: _Duty Dances_]
+
+The exercises described hereinafter will help make you fat or thin, and
+they will keep you supple, graceful, and light on your feet, so that
+when I tell my husband that he must dance with you, Madam, he will not
+say, "Nothing stirring," and when you, Professor, ask me to dance, I
+will not curse the day I was born.
+
+[Sidenote: _Warning_]
+
+If you have not been accustomed to exercise, I warn you to take up only
+one or two at a time and do each one a few times only. You will be
+atrociously sore, and you will realize that you have muscles of which
+you wotted not.
+
+However, persist, if you are sure there are no organic reasons why you
+shouldn't--such as a weak heart. (In case you are very much overweight,
+I think it advisable to wait until you have reduced somewhat.)
+
+[Sidenote: _Or Classic Dancing_]
+
+It is splendid if you can belong to a gymnasium or to a physical culture
+class, but ten to fifteen minutes' systematic daily exercise practiced
+with vim, and each set followed by deep breathing, will do more good
+than a gymnasium spasmodically attended. Brisk walking with a long
+stride isn't so bad; in fact, if taken with a very long stride it will
+twist 'most every organ you have in your body.
+
+There are hundreds of exercises you can take. If you will notice little
+rascal's illustrations you will find many good ones. Those illustrating
+the beginning of this chapter are excellent.
+
+If possible, it is best to take the exercises on arising in the morning,
+but if you have a household to care for you may not be able to do so.
+For those who have to do their own work, it may be well to do the work
+first. You can do it in half the time if you plan it carefully and speed
+up. (This advice is not for my thin friends; their speedometers register
+too high already.) It does not matter so much when the exercises are
+done as that they are done, and done every day for the rest of your
+life, with the possible exception of two or three days a month.
+
+Gallstones, permanent stiff joints, and other little things like that
+will have a hard time forming.
+
+_My Exercises_
+
+[Sidenote: _They Reach Most of My Muscles_]
+
+(The services of my noted artist I was able to obtain with great
+difficulty, as he was engaged in the more important work of making a
+swagger stick. I finally secured him by the promise of an ice cream cone
+and twenty-three cents to go with his two cents so that he could buy a
+Thrift Stamp. He is given due credit on the title page.)
+
+[Sidenote: _Turn On Your Music_]
+
+These exercises executed with vim, vigor, and vip--deep breathing
+between each set--will take ten to fifteen minutes. Re-read my warning.
+
+[Sidenote: _Little Movements with Meanings All Their Own_]
+
+1. Feet together, arms outstretched, palms up, describe as large a
+circle as possible. Fine for round shoulders and fat backs. Do slowly
+and stretch fifteen times. Smile.
+
+2. Arms outstretched, swing to right and to left as far as possible at
+least 15 times each.
+
+[Sidenote: _Important! Keep Facial Expression Throughout as per
+Artist's Idea_]
+
+3. Bend sideways, to right and left, alternately, as far as possible at
+least 15 times each.
+
+4. Revolve the body upon the hips from right to left at least 10 times,
+and left to right the same.
+
+5. Bend and touch the floor with your fingers, without bending your
+knees, at least 15 times.
+
+6. Knee-bending exercise, at least 15 times. This is hard at first.
+
+7. Hand on door or wall, swing each leg back and forth at least 15
+times. To the side 15 times. Turn head, raise arm, and tense both.
+
+[Sidenote: _You Will Soon Be as Graceful as Annette_]
+
+8. Step on chair with each foot at least 10 times. This is good for calf
+and thigh muscles. After a while you won't look as though you needed a
+derrick to get onto a street car.
+
+9. Arms on sides of chair. Come down and touch abdomen. Fine for back
+and abdomen. Fifteen times.
+
+[Sidenote: _It Has Been Called to My Attention that Bone Back Brushes
+Should Not Be Used by Some; i.e., There Is Danger in Affinities_]
+
+10. Brush hair vigorously at least 200 double strokes all over the head,
+N.S.E.W., using a brush in each hand.
+
+[Sidenote: _Good Exercise_]
+
+(Military brushes are best. If you can't purloin a set of your
+husband's, two ordinary brushes will do.) Now shake out the loose
+dandruff. This is one of the best exercises and must not be omitted, for
+it accomplishes two purposes. It is a good arm and chest exercise, and
+it gives a healthy scalp absolutely free from the dammdruff.
+
+NOW
+
+This for a few minutes, followed by this, the hot preferably at night.
+
+
+
+
+8
+
+At Last! How to Reduce
+
+
+The title of this chapter indicates to whom it is addressed. All others
+please refrain from reading, for it is strictly private and
+confidential, and is intended only for those who need it.
+
+You thin and you normal had better save it, though, for you may qualify
+later. You are keeping right on reading now! I'm surprised. I wanted to
+tell my fat friends that the first thing they have to do is to get
+control of their will power, and now I can't do it.
+
+Somehow, will power with a layer of fat on it gets feeble. Don't laugh,
+you too thin! It gets worse than feeble, if there is no fat at all and
+the nervous system is starved, it--well, I won't say what it does, for I
+don't want to worry you.
+
+[Sidenote: _Now That Order Is Restored I Will Resume_]
+
+Will power, being feeble to a greater or less degree, must be bolstered
+and aided a bit, to begin with, so--
+
+_First Order_
+
+[Sidenote: _Watch Your Weight!_]
+
+[Sidenote: _Nature Always Counts_]
+
+Tell loudly and frequently to all your friends that you realize that it
+is unpatriotic to be fat while many thousands are starving, that you are
+going to reduce to normal, and will be there in the allotted time. If
+you belong to a club, round up the overweights and form a section. Call
+it the "Watch Your Weight--Anti-Kaiser Class." Tax the members
+sufficiently to buy a good, accurate pair of scales. Meet once a week to
+weigh. Wear approximately the same weight clothes, and weigh at the same
+time in relation to eating. Do this whether or not you belong to a club.
+Once or twice a week is often enough to weigh. Scales vary, so try to
+use the same ones.
+
+Don't be discouraged if some day after you have dieted well you seem to
+have gained. Nature sometimes seems fiendish that way. The excess weight
+is probably due to a retention of water, and will not be permanent.
+However, don't depend upon this too often! Usually, if you have gained
+when you think you ought not to, it is because Nature has been counting
+calories and you haven't.
+
+Have the members listed on a weight chart conspicuously placed near the
+scales, and record accurately the weight weekly.
+
+     +-------------------------------------------------------+
+     |            WATCH YOUR WEIGHT ANTI-KAISER CLASS        |
+     +-------------------------------------------------------+
+     |                  |Normal|          Weight on          |
+     +------------------+------+-----------------------------+
+     |  Members' Names  |Weight|Date|Date|Date|Date|Date|Date|
+     +------------------+------+----+----+----+----+----+----+
+     |                  |      |    |    |    |    |    |    |
+     +------------------+------+----+----+----+----+----+----+
+     |                  |      |    |    |    |    |    |    |
+     +------------------+------+----+----+----+----+----+----+
+     |                  |      |    |    |    |    |    |    |
+     +------------------+------+----+----+----+----+----+----+
+     |                  |      |    |    |    |    |    |    |
+     +------------------+------+----+----+----+----+----+----+
+     |                  |      |    |    |    |    |    |    |
+     +------------------+------+----+----+----+----+----+----+
+
+[Sidenote: _No Funds for the Red Cross_]
+
+Those not reducing at least one pound per week to be fined soundly and
+the proceeds given to the Red Cross. That won't be a good way to raise
+funds for the chapter, though, for there will be no fines after the
+first week or so, when the members find what their maintenance diet
+should be and are consuming less than that.
+
+I will explain this maintenance diet business. You shameless thin ones,
+call back your more polite comrades--this is important for all of you.
+(I shall also tell you more fully about this in the last chapter.)
+
+[Sidenote: _Maintenance Diet_]
+
+The maintenance diet is one which maintains you at your present weight,
+_i.e.,_ you are not gaining or losing. You may be over or under normal,
+but are staying there. The intake equals the outgo.
+
+When you eat less than your maintenance diet, you are going to supply
+the deficiency with your own fat.
+
+So commit yourself on your honor that you are going to reduce or
+perish--no joke; you can't tell how near you are to it if you are much
+overweight. There are two general stages of fatty heart. In the first
+stage the heart is surrounded by a blanket of fat, and it also
+penetrates between the muscles. Later, if it goes on too long, the heart
+muscle itself degenerates to fat, then--
+
+[Sidenote: _Good-night!_]
+
+Shakespeare warns you to make thy body less, hence thy grace more; leave
+gormandizing, and know that the grave doth gape for thee thrice wider
+than for other men.
+
+_Second Order_
+
+[Sidenote: _Shrink Your Stomach_]
+
+Your stomach, long used to an excess of food for your needs--it may not
+be a large amount--but still, I repeat, being used to an excess of food
+for your needs, your stomach must be disciplined. It is undoubtedly
+distended, as it should not be.
+
+
+[Sidenote: _Shrink Your Stomach_]
+
+A good way to show it that you are master is to fast for at least one
+day--drink nothing but pure water, hot or cold, as you prefer. It will
+protest vociferously and will tell all its friends, the different organs
+of your body, how you are persecuting it, and they will join the league
+against you and decide they will oust you from your position, and you
+will feel like--but don't mind it; it will soon know that you mean
+business, and, much chastened and considerably contracted, will take the
+next day a very small amount of food very gratefully.
+
+[Sidenote: _Shrink Your Stomach_]
+
+If you do not want to be so severe with it you can allow it five glasses
+of hot or cold skim milk or buttermilk, one every three hours, say, at
+10,1,4,7, and 10 o'clock. One glass is 80 calories, five equal 400
+calories, which is not so much.
+
+[Sidenote: _Or Mashed_]
+
+The baked potato and glass of skim milk diet, three times a day one day
+a week, which has its devotees, depends upon its low caloric content for
+its results. There is no magic in it, no yeast business which reduces.
+This is most wholesome, however, for potatoes contain a large amount of
+the potassium salts, which tend to counteract the effects of uric acid,
+and thus are good for the gouty type.
+
+[Sidenote: _Mono-Diets_]
+
+The beefsteak, the milk, and the fruit diets are also good. One can gain
+as well as lose on the milk diet, all depending on number of calories
+consumed, and it is an excellent method for both. The beefsteak diet is
+beneficial for a short time, but too much protein over a long period has
+been shown to be harmful. An exclusive fruit diet is excellent for
+reduction.
+
+Low calorie days can be repeated once a week if necessary in order to
+keep the stomach in good order. Fruit juice, one-quarter glass, or fresh
+fruit, can be substituted for the skim milk, and you may prefer it.
+
+[Sidenote: _But You Do Not Have To_]
+
+You could keep on this for some time, or fast for some time, and
+probably be much benefited. I fasted five days once, or rather
+fruit-juiced five days. I lost about ten pounds, I think, and my heart,
+which had begun to carry on, was relieved.
+
+[Sidenote: _Sob Stuff_]
+
+It was during that period of which I have spoken, and of which I am
+ashamed; for I had my M.D. degree then and should have known better. But
+you know we have good authority that it is easier to teach twenty what
+were good to be done than to be one of twenty to follow our own
+teaching.
+
+
+_Third Order_
+
+
+[Sidenote: _You Are Down to Business_]
+
+[Sidenote: _And Maybe Diabetes_]
+
+Now you will have to reckon on the amount of food or number of calories
+you need per day. Review the rule I have given. You find for your age
+and _normal weight_ that you will need, let us say for example, 2200
+calories. You have probably been consuming twice that amount and either
+storing it away as fat or as disease. (It is surprising how small an
+excess will gradually add up pounds of fat. For instance, three pats of
+butter or three medium chocolate creams a day, if over the maintenance
+limit, would add approximately _27 pounds a year_ to your weight!)
+
+Now you are to reduce your maintenance diet--the 2200 calories we are
+taking for example--to 1200 calories--quite a comfortable lot, you will
+find.
+
+You will be surprised how much 1200 calories will be if the food is
+judiciously selected.
+
+[Sidenote: _After All, Hunger Is Much More Agreeable Than Apoplexy_]
+
+You may be hungry at first, but you will soon become accustomed to the
+change. I find that dry lemon or orange peel, or those little aromatic
+breath sweeteners, just a tiny bit, seem to stop the hunger pangs; or
+you may have a cup of fat-free bouillon or half an apple, or other low
+calorie food. (Count the calories here.)
+
+One thousand calories less food per day equals four ounces of fat lost
+daily--approximately 8 pounds per month. If you do not want to lose so
+fast, do not cut down so much.
+
+
+_Fourth Order_
+
+[Sidenote: _You Register Joy_]
+
+You may eat just what you like--candy, pie, cake, fat meat, butter,
+cream--but--_count your calories!_ You can't have many nor large
+helpings, you see; but isn't it comforting to know that you can eat
+these things? Maybe some meal you would rather have a 350-calorie piece
+of luscious pie, with a delicious 150-calorie tablespoonful of whipped
+cream on it, than all the succulent vegetables Luther Burbank could
+grow in California.
+
+My idea of heaven is a place with me and mine on a cloud of whipped
+cream.
+
+[Sidenote: _You Registered Too High_]
+
+Now that you know you can have the things you like, proceed to make your
+menus containing very little of them.
+
+
+_Fifth Order_
+
+This is going to be your chief business and pursuit in life for the next
+few months, this reducing of your weight. However, keep up your Red
+Cross and all other activities, fast and furiously, so that you won't be
+thinking about yourself.
+
+[Sidenote: _More Warnings_]
+
+Don't reduce more than two or three pounds a week; two or less is
+better. If you are too cannibalistic, your heart, kidneys and nervous
+system are liable to suffer--you yourself are supplying too much fat in
+your dietary, and there are other scientific reasons against reducing
+too rapidly.
+
+However, you may find that the first week or so you may reduce five or
+seven pounds; but don't worry about this, for that is a slushy, watery
+fat that goes easily.
+
+If a claim like a cold should attack you, and after spraying nose and
+throat frequently with an antiseptic, and then denying the claim
+vigorously, it persists in running a severe course, better go back to
+maintenance diet for a few days.
+
+[Sidenote: _Not Even While Cooking_]
+
+_Don't "taste"!_ You will find the second taste much harder to resist
+than the first. If you have allowed in your daily program something
+between meals (a good plan), take it, but not otherwise.
+
+Try not to overeat at any time, and thus undo the work that perhaps has
+taken you two or three days to accomplish. It will be all right
+occasionally, possibly one day a week, to eat up to your maintenance
+diet, but don't, I beg of you, go over it so that you will gain.
+
+You will be tempted quite frequently, and you will have to choose
+whether you will enjoy yourself hugely in the twenty minutes or so that
+you will be consuming the excess calories, or whether you will dislike
+yourself cordially for the two or three days you lose by your lack of
+will power.
+
+[Sidenote: _I Ought Not to Do This_]
+
+I am afraid I am going to tell a story. I feel as though I were, and I
+don't want to. It is one I heard years ago at a teachers' convention at
+Riverside, when I was a tender, unsuspecting young school teacher, so
+it is perfectly good, albeit senile--and it illustrates my point so
+well--so well--well, you have to put yourself in the place of the little
+chaps, Billie and Johnnie, of the kindergarten.
+
+[Sidenote: _A Little Anatomical Story_]
+
+It seems it was customary to bring a lunch, and Little-new-boy had come
+without one. Teacher asked Billie would he share? No, sturdily; not he.
+But little Johnnie, he would. Some time later, Johnnie, with a frantic
+waving of his hand, and with just pride in his generosity, informed the
+class that he had shared his lunch with Little-new-boy and he felt good
+is his little heart.
+
+Billie stood his ground and stoutly declared that he ate his and he felt
+good in his little belly.
+
+
+
+
+9
+
+Autobiographical
+
+
+I did not give our thin friends a sample menu for fear it would upset
+them; but nothing can upset your digestion, I know. However, I will not
+give you a sample menu, either, but will tell you what I eat when I go
+on a reduction regime, which for me is 1200 Calories.
+
+You will notice, most of my calories I have at dinner in the evening.
+You may not like this, but would rather have yours spread over the
+entire day; and you can suit your fancy, for it makes no difference as
+long as your total number per day stays within your reduction limit.
+
+[Sidenote: _Make Out Several Menus if You Like_]
+
+Don't think you have to follow my menu. You might gain on it! Study the
+Key and select your own.
+
+Many will lose by going on the no-breakfast plan, or the no-lunch plan.
+If they do reduce, it is because they have lowered their daily
+consumption of food, and not because of the no-breakfast or no-lunch
+plan _per se._
+
+Fat seems to melt faster when the chief meal is in the middle of the
+day, and with only 200 or 300 calories of fruit for the evening meal. In
+this way you slim while you sleep.
+
+
+MY BREAKFAST
+
+     1 slice very dry coarse bread toast
+       1/4 in. thick                            50 C.
+     Butter, 1/4 cu. in                         25 C.
+     Hot water flavored with coffee             00 C.
+                                                -----
+         Total                                  75 C.
+
+[Sidenote: _Slim While You Sleep! Clever?_]
+
+You may prefer many more calories for breakfast, or none at all. This
+may not look good to you, but it means an awful lot in my young life,
+after my exercise and bath, to sit down to my little breakfast and read
+the papers.
+
+Recently I have found that two cups of moderately hot water with the
+juice of a lemon answers just as well as the toast and watery coffee,
+and is probably better. You might like some fruit.
+
+
+MY LUNCHEON
+
+     1 corn muffin--I am patriotic             125 C.
+     1 pat butter                              100 C.
+     1 cup coffee with 1 tbsp. cream            50 C.
+                                               ------
+         Total                                 275 C.
+
+If you are patriotic and constipated, substitute one bran muffin. You
+can see that this is in reality a further extension of my sumptuous
+breakfast. If I get tired of this, I add a salad of
+
+     Lettuce, large amount, practically         00 C.
+     Roquefort cheese dressing                 100 C.
+
+I am very fond of this Roquefort cheese dressing; 1-1/8in. cube of
+cheese in a little vinegar, no oil, keeps it within the hundred
+calories.
+
+You might prefer a baked apple or two tomatoes, or a dish of prunes, or
+3 oz. of cottage cheese. The chief thing is to take what you like, not
+what I like. Count your calories.
+
+
+MY DINNER
+
+[Sidenote: _I Don't Mean Your Husband's Dessert, I Mean My Husband's. My
+Word! I Got Out of That Quick!_]
+
+     Vegetable soup, or bouillon, no fat;
+       or small oyster cocktail                 25 C.
+     Lean meat, or "unthinking" lobster
+       or fish, 5 or 6 oz                      300 C.
+     Large serving of uncooked lettuce or
+       cabbage, practically                     00 C.
+     Mayonnaise or oil, 1/2 dsp                 50 C.
+     1 large dish tomatoes, or cauliflower,
+       or string beans, or carrots, or turnips
+       (I hate turnips--just put them
+       down so you can see you can have
+       them if you like)                        25 C.
+     1 medium slice bread, or 1 medium
+       potato                                  100 C.
+     1 pat butter                              100 C.
+     100 calories of your husband's dessert    100 C.
+     Water                                      00 C.
+     1 cup cereal coffee, clear, practically    00 C.
+                                             --------
+     Total                                     700 C.
+
+
+SUMMARY
+
+     Breakfast 75 C.
+     Luncheon including salad 375 C.
+     Dinner 700 C.
+                                             -------
+                                              1150 C.
+
+That leaves me 50 more calories to total 1200, to take before retiring
+if I am hungry. You should leave this 50 calories to take before
+retiring, because if you are hungry you will find it very difficult to
+go to sleep.
+
+A small cup of hot skimmed milk tends to be a sedative. Hunger, like
+cold feet, is hard to go to sleep on.
+
+[Sidenote: _For Both Sexes_]
+
+_If there is one thing more important than another, it is thorough
+mastication._
+
+[Sidenote: _Sometimes I Take More Than 100 Calories of My Husband's
+Dessert. I Love Fat Men, But I Don't Want to Be Married to 'Em_]
+
+This applies to the thin as well as to the fat, and to the child as well
+as to the adult. Take a moderate mouthful and rassel with it until it is
+automatically swallowed. Chew until it is all gone before you put any
+more in your mouth. There is no better way of jollying yourself into
+thinking that you have had all you want than this Fletcherizing habit,
+and it takes the same time to consume one-half the amount of food you
+have been in the habit of eating.
+
+I will allow you all the water you want, in reason; in fact, I advise it
+while you are reducing, both at the meals and between meals. The only
+precaution is that at the meals it should not be drunk while food is in
+the mouth, for this would tend to lessen thorough mastication.
+
+Now, Madam and Madam's husband, when are you going to begin this
+important business of reducing? After the holidays? Tomorrow? _No!
+Right now._ The sooner you get started, the better. The chief thing to
+do, and the hardest, is to get started and to get the habit. After the
+first three days you will not dread it; in fact; you will feel so much
+better that you will not be willing to go back to your old habits of
+overeating.
+
+Now let's review a bit what you are to do.
+
+[Sidenote: _Plan the Day Before_]
+
+First: Pledge yourself to yourself, and to someone else, so you will be
+ashamed to fail. There is a great deal of psychology to reducing. Use
+strong auto-suggestion. Decide just how much you are going to eat in
+advance of the meal--so many calories, _no more!_ This sounds foolish,
+but it helps wonderfully.
+
+Second: Begin with a fast or a low caloric diet for the first day; keep
+it, if necessary, one day weekly.
+
+[Sidenote: _Low Bridge on Fats and Pastries_]
+
+Third: Study food list and make out menus the caloric totals of which
+_are less_ than your maintenance diet. Have a fairly balanced diet, some
+fat, some carbohydrates, some protein, and a good amount of green
+vegetables and fruit. _Have 200-300 C's of protein._
+
+Fourth: Masticate every morsel with such thoroughness that it is
+automatically swallowed.
+
+Fifth: Keep up your activities--Red Cross and other relief work.
+
+Sixth: Remember that you will feel good in your little heart when you
+resist temptation to overeat, and when you don't, you won't feel good
+anywhere.
+
+Seventh: Some vigorous exercise every day.
+
+[Sidenote: _There Is Life Substance and Intelligence in Chocolate
+Creams!_]
+
+NOTE: If there comes a time when you think you will die unless you have
+some chocolate creams, go on a c.c. debauch. I do, occasionally, and
+will eat as many as ten or so; but I take them before dinner, then me
+for the balance of my dinner--
+
+     1 bowl of clear soup                       25 C.
+     1 cracker                                  25 C.
+                                               ------
+     Total                                      50 C.
+
+And thus, you see, every supposed pleasure in sin (eating) will furnish
+more than its equivalent of pain (dieting) until belief in material life
+(chocolate creams) is destroyed.
+
+
+_Review_
+
+1. Describe your stomach.
+
+2. If there is one thing more important than another, what is it?
+
+3. Repeat the five orders in chapter 8.
+
+4. Repeat the warnings.
+
+5. Work the following example:
+
+     X gains 25 pounds during the year.
+     How many calories has he averaged
+     daily over his maintenance diet?
+
+KEY:
+
+       25 lbs. fat = 400 oz. fat.
+       1 oz. fat represents 275 C. food consumed.
+       400 oz. = 400 x 275, or 110,000 C.
+       110,000 ÷ 365 = 301 C.
+     _Answer_. X has eaten 301 C. per day more
+         than necessary.
+
+6. How many calories have you averaged daily over your maintenance diet?
+And what could you have left off your menu and kept from gaining all
+that weight?
+
+
+
+
+10
+
+Testimonials
+
+
+[Sidenote: _From the Field_]
+
+After you have reduced or gained, let me share your joys. Write me a
+little note. You need not sign your name if you don't want to. I
+anticipate the following:
+
+DEAR DOCTOR:
+
+I am so grateful to you, Dr. Lulu Hunt Peters, for what you have done
+for me. After reading your book, "Diet and Health, with Key to the
+Calories" my chronic case of meanness--I mean leanness--was absolutely
+cured. My weight, which was ... now is ... and I am on my way to normal.
+I am fond of you.
+
+       *       *       *       *       *
+
+DEAREST DOCTOR:
+
+I cannot be too grateful to you, dear Doctor Lulu Hunt Peters, for your
+book "Diet and Health, with Key to the Calories," for I have lost ...
+pounds! My weight was ... and now is ... and I am on my way to normal.
+
+I should be ungrateful indeed if I did not mention that while reading
+the book a chronic case of dammdruff which I had had for years, and
+which had been given up by six specialists, was absolutely cured. I
+adore you!
+
+       *       *       *       *       *
+
+[Sidenote: _A Wonderful Demonstration_]
+
+DEAR DOCTOR:
+
+For your book, "Diet and Health, with Key to the Calories," words are
+inadequate to express my thanks. For I have been delivered from a
+chronic affliction of many years' duration, for which I had tried all
+known methods of cure. I refer to the smoking of cheap cigars by my
+husband. He suddenly found he had no desire for the noxious weed! Your
+arm and leg exercises are wonderful.
+
+       *       *       *       *       *
+
+
+
+
+11
+
+An Apology and Some Amendments
+
+On re-reading this literary gem, humorous classic, and scientific
+treatise on weight reduction and gaining, I see that I have a very
+intimate mixture of the thins and the fats. But that is as it should be
+for balance. I had intended to keep you strictly separate, but the
+preaching, the exercises, the dry definitions, the Key to the Calories,
+and so forth, was matter that was applicable to both, so it could not be
+done.
+
+[Sidenote: _Watch Your Weight_]
+
+I have just got to bring this to a close now, if I have it ready as I
+promised, for the lecture, "Watch Your Weight!" I am glad of it, too. I
+am getting so ... funny it is painful. I will close with the next
+chapter. It will be beautifully scientific, but not funny, I promise.
+
+
+_Some Amendments_
+
+[Sidenote: _No. 1_]
+
+You perhaps have noticed that my first chapter is called "Preliminary
+Bout," and then I have gone on to describe a club meeting. I am aware
+that P.B. is a prize fighting term, and I meant it for the picture of me
+fighting myself, not for the club meeting. I have attended many club
+meetings, and in none of them have I ever seen any fighting that would
+have taken any prize anywhere, although I will say I have seen and have
+myself personally conducted some very classy stuff.
+
+[Sidenote: _No. 2_]
+
+I do not use slang. I use only the purest, most refined, and cultured
+English. I leave slang to those who can get by with it and put it over.
+So where I have used dashes you may use your favorite slang words. Mine
+were deleted by the censors.
+
+[Sidenote: _No. 3 (a)_]
+
+Mrs. Ima Gobbler is not really fat enough to be called a fat--! She is
+only 40 or 50 pounds overweight, but she is fond of me and I took
+liberties with her. She is a darling.
+
+[Sidenote: _No. 3 (b)_]
+
+She is a purist, too. I called her up after I put her in my book, and I
+said, "You are fond of me, aren't you, Mrs. Gobbler?" And she said,
+"Youbetcha." "And you are a good sport, aren't you?" "Surest thing you
+know!" "That's good, for I have said a horrid thing to you. I had to,
+in order to stop the club discussion." And she responded soulfully, "Go
+to it, Kid!"
+
+[Sidenote: _No. 4_]
+
+Mrs. Sheesasite's husband did not really have to buy her a pair of
+freight scales; that is just a gentle josh. The ordinary scales will
+weigh 300 pounds, I believe. She is also a dear.
+
+[Sidenote: _No. 5_]
+
+My husband's eyes are not really green, nor is he cross-eyed. They are
+the loveliest, softest brown. The green eyes belong on the maternal side
+of this house.
+
+[Sidenote: _No. 6_]
+
+My artist is not really noted. He is just an ordinary adorable
+ten-year-old boy kiddie. Aren't his little figures the dearest ever?
+
+       *       *       *       *       *
+
+[Sidenote: _Doing My Bit_]
+
+All the characters in my book are friends of mine. Perhaps you had
+better substitute _were_ for _are_. There was one woman mentioned in my
+original manuscript and my husband said what have you put her in for
+Pattie? (a corruption of Pettie, a H.moon hangover) she is no friend of
+yours: she knocks you. And I said loftily like, I want you to know Ijit
+(corruption of Idiot, also a H.moon hangover) I am above personalities
+she is prominent and besides she is fat especially in the feet and head
+and she doesn't know it and he said that doesn't make any difference you
+do not have to immortalize her and I said I would look up the
+authorities on the subject and he said he was authority enough and I
+said I would see what the other authorities said anyway and I did and I
+found one most eminent that said you should love your enemies but none
+that said you should immortalize them so I said I'd drop her and he said
+he should say so and so I did.
+
+[Illustration: Dear Enemy Unimmortalised]
+
+--All the characters in my book are friends of mine. Perhaps you had
+better substitute _were_ for _are_.
+
+
+
+
+12
+
+Maintenance Diet and Conclusions
+
+[Illustration: Maintenance Diet 1000 C. over 1000 C. under]
+
+[Sidenote: _1st Circle_]
+
+THE HEAVY circle represents the amount of daily food (number of
+calories) which will maintain you at present weight. It may be your
+weight is too much or too little, but this is your maintenance diet for
+that weight.
+
+[Sidenote: _2nd Circle_]
+
+THE SECOND circle represents a daily diet containing more than necessary
+for maintenance; for example, let us say 1000 calories more. This 1000
+calories of food is equivalent to approximately 4 ounces of fat
+[1000÷255 (1 oz. fat = 255 C.)]; 4 ounces of fat daily equals 8 pounds a
+month which will be added to your weight, and, if not needed by the
+system, will deposit itself as excess fat.
+
+Or the toxins arising from the unnecessary food will irritate the blood
+vessels, causing arterio-sclerosis (hardening of the arteries), which in
+turn may cause kidney disease, heart disease, or apoplexy (rupture of
+artery in the brain), and maybe death before your time.
+
+On the other hand, if you are underweight and the added nourishment is
+gradually worked up to, it will improve the health and cause a gain of
+so much (theoretically, and in reality if kept up long enough).
+
+[Sidenote: _3d Circle_]
+
+THE THIRD circle represents a diet containing less than the maintenance;
+again, for example, say 1000 calories less. Here the 1000 calories must
+be taken from the body tissue, and fat is the first to go, for fat is
+virtually dead tissue.
+
+This 4 ounces of fat daily which will be supplied by your body equals in
+six months 48 pounds.
+
+There are in America hundreds of thousands of overweight individuals;
+not all so much overweight as this, but some considerably more so. If
+these individuals will save 1000 calories of food daily by using their
+stored fat, think what it would mean at this time.
+
+[Sidenote: _Savings_]
+
+Not only an immense saving of food to be sent to our soldiers and allies
+and the starving civilians, and of money which could be used for Liberty
+Bonds, the Red Cross, and other war relief work, but a great saving and
+a great increase in power; for there is no doubt that by reducing as
+slowly and scientifically as I have directed, efficiency and health will
+be increased one hundred fold.
+
+If, as illustrated in the third circle, the 1000 calories or less is
+eaten and the individual already is underweight, with no excess fat,
+then this amount will be taken from the muscles and the more vital
+tissues, and the organism will finally succumb. Before this time is
+reached there will be a great lowering of resistance, and the individual
+will be a prey to the infectious diseases.
+
+It must be remembered that in children the growth of the whole body is
+tremendously active, and especially that of the heart and nervous
+system.
+
+If the nervous system is undernourished, it becomes disorganized and
+undeveloped. This is apt to be expressed in uncertain emotional states,
+quick tempers, and a predisposition to convulsions. The heart, if
+undernourished, lays its foundation for future heart disease, and the
+whole system will be injured for life.
+
+Anything that impairs the vigor and vitality of children strikes at the
+basis of national welfare.
+
+[Sidenote: _The Food Administration Emphasizes This_]
+
+You can see from this how extremely important it is that, in our need
+for the conservation of food, only those who can deny themselves and at
+the same time improve their health and efficiently should do it. It will
+be no help in our crisis if the health and resistance of our people be
+lowered and the growth and development of our children be stunted.
+
+We, the hundreds of thousands of overweight citizens, combined with the
+hundreds of thousands of the normal who are overeating to their ill, can
+save all the food that is necessary. We are anxious, willing, eager to
+do this. Now we know how, and we will.
+
+_Food Will Win the War_
+
+WATCH OUR WEIGHT!
+
+
+
+
+13
+
+Three Years Later
+
+_February, 1, 1921_
+
+An Added Chapter in Which Are Offered Twenty-one Suggestive Menus
+
+
+After nearly two years with the American Red Cross in the Balkans I
+return to find the little book has been carrying on in my absence--I
+write this for the fifth edition--and my publishers insisting that I
+must furnish some more menus. They affirm that there are many who do not
+care to or cannot figure out their own.
+
+After being so long under military discipline I obey now instinctively,
+although I do not want to do this. But you know publishers. They say
+that if there are menus for those who do not have the desire to compute
+them, the usefulness of the book will be increased. Publishers are so
+altruistic.
+
+Now far be it from me to scorn the possibility of increased sales
+myself. So I comply, and after you are reduced you will have the energy
+and the increased keenness to scout around in the calories and make out
+your own.
+
+       *       *       *       *       *
+
+A little of my Balkan experience in the reducing line may not be amiss.
+In Albania, where I was stationed most of the time, life is very
+strenuous. We all had to work hard and expend a great deal of nervous
+energy. Medical calls on foot in the scorching sun over unkind
+cobblestones, long distance calls on unkinder mules, long hours in
+nerve-racking clinics, ferocious man-eating mosquitos, scorpions,
+centipedes, sandflies, and fleas, and other unspeakable animals kept us
+hopping and slapping and scratching.
+
+But there was one consolation to me. With this work, more intensive and
+more strenuous than I had ever done before, I would not have to diet--I
+would not have to watch my weight--I would not have to count my
+calories! Oh, joy!
+
+We lived a community life, we Red Crossers. We had plain blunt food,
+American canned mostly, supplemented with the fare that could be eked
+out of Albania, and cooked by an Albanese who could not be taught that
+we Americans were not Esquimos and did not like food swimming in fat.
+However, it tasted good to famished Red Crossers, and I ate three meals
+a day, confident that I would retain my girlish middle-aged slenderness
+and not have to diet. We had no scales and no mirrors larger than our
+hand mirrors. Our uniforms were big and comfortable.
+
+       *       *       *       *       *
+
+The French who are in charge of Scutari depart, the officers leaving to
+us some of their furniture, including a full length French plate mirror.
+Ordinarily when I look in a full-length mirror I don't hate myself so
+much--so it is with some degree of anticipated pleasure that I
+complacently approach, to get a life-size reflection of myself after
+many months of deprivation of that pleasure.
+
+"_Mon Dieu!_" I exclaim. "_Bogomi_!" (Serbian--'For the love of Allah!')
+"This is no mirror," I mutter. "This is one of those musee things that
+make you look like a Tony Sarg picture of Irvin Cobb."
+
+"What's irritating you, Dockie?" asks one of the girls, coming up and
+standing back of me. I look at her reflection. She does not look like
+Irvin Cobb!
+
+"Peggy," I say tragically, "Peggy, do I look like my reflection?"
+
+"Yes, dear, we have all noticed how stout you have been getting. Aren't
+you supposed to be some shark on the subject of ideal weight?"
+
+And the bitter truth is borne in upon me--no matter how hard I work--no
+matter how much I exercise, no matter what I suffer, I will always have
+to watch my weight, I will always have to count my calories.
+
+This is what I did then:
+
+I stopped going to the breakfast table. I kept some canned milk and
+coffee in my room, and made me two cups of coffee. For lunch I ate
+practically what I wanted, limiting myself to one slice of bread or one
+potato (we had no butter), with fruit for dessert. For dinner I came
+down only when the dessert was being served, and had a share of that
+with some coffee. I was jeered and derided. You know how in community
+life we all are as disagreeable as we like, and still love each other.
+Did not I know the desserts were the most fattening part of the meal? I
+was some authority on how to reduce, I was!
+
+In vain I told them that it did not matter so long as my total caloric
+intake did not equal the number that I needed. It was not until some
+months after, when they saw that I was normal weight again, that they
+began to realize I knew whereof I spoke.
+
+Then came our withdrawal from Albania and release from duty. After
+months of canned goods came Paris with its famous dishes; Crème d'Isigny
+avec crème! Artichauts an beurre! Patisseries francaises! Oo lala! Again
+I said calories be _dashed_! I can reduce when I get home. I had no
+delusions now, you see.
+
+       *       *       *       *       *
+
+And now I am home trying to help raise the funds for the starving
+children of Central Europe, and explaining to my friends that while
+there is a food shortage in Europe it is not because I was there; and
+that I am reducing and the money that I can save will help keep a child
+from starving, and that they can do the same; that for every pang of
+hunger we feel we can have a double joy, that of knowing we are saving
+worse pangs in some little children, and that of knowing that for every
+pang we feel we lose a pound. A pang's a pound the world around we'll
+say.
+
+Every once in a while you hear that the caloric theory has been
+exploded. There is no caloric "theory." Therefore none to explode.
+Calories are simply units for measuring heat and energy and never will
+be exploded any more than the yard or meter "theory" will be exploded.
+Foods must contain essential salts and the growth and health maintaining
+elements. These cannot be measured by calories. The quantity of heat or
+energy production but not the quality of the foods is measured in
+calories, and one must have a knowledge of the qualities also. No
+scientifically educated individual has ever thought otherwise.
+
+The chief objection to following the advice of the numerous laymen who
+write eat-and-grow-thin menus is that they advise the elimination of all
+fats, sugars and starches. They lose sight of the fact, or they do not
+know, that the obese individual--I dislike that term--will have to have
+a balanced diet even while reducing if he is to maintain his health. One
+will lose weight on these menus, but as very many can testify they lose
+their health also. One cannot live on an unbalanced diet for any length
+of time without becoming unbalanced also. And furthermore the
+over-weighter will always have to diet more or less, and will have to
+have menus which he can continue to use. After normal weight is reached
+he will not have to be nearly so abstemious, _but_ the same dietetic
+errors which produced overweight in the first place will produce it
+again. So he must know something of dietetics and he must have a
+balanced diet.
+
+Now I shall make out some balanced menus, 1200 C's a day, being careful
+to include a large amount of the leafy vegetables and some milk or its
+products, the foods that McCollom calls PROTECTIVE FOODS because they
+contain in a large measure the essential mineral salts, and those vital
+elements he has called "Fat soluble A" and "Water soluble B"--others
+call vitamines--which he has proved to be so vital and necessary for
+growth in the young and the maintenance of health in the adult. I shall
+also include 200-300 C's of protein.
+
+The leafy vegetables, cabbage, cauliflower, celery tops, lettuce, onion,
+Swiss chard, turnip tops, and other leaves employed as greens, water
+cress, etc., not only contain these vital elements, but they also exert
+a favourable influence on sluggish bowels and kidneys. They are low in
+caloric value, hence are low in fat-producing properties, and can be
+consumed with indiscretion, properly masticated.
+
+It is better while you are reducing to stay away from the dining table
+when you do not expect to eat. If you are rooming, get a tiny sterno
+outfit, some substitute or coffee, some canned or dry milk, some sugar
+if you use it, and you can make a hot drink in your room and be
+independent for your breakfast and your evening meal, when you decide
+some day to go without that. Do not take more than 100 calories for your
+breakfast. That leaves you 1100 calories to be divided during the day if
+you go on a 1200 calorie schedule. I suggest the following distribution
+of the calories:
+
+     Breakfast                      100 C's.
+     Lunch                          350   "
+     Tea                            100   "
+     Dinner                         650   "
+
+You can reverse the dinner and lunch if you desire. If you do so then
+have your 100 calories I have allowed for tea time to take just before
+you retire. On a 1200 calorie schedule arranged as I have it you will
+not be hungry, I assure you. It will not be more than three or four days
+before your stomach will be shrunk and this amount I have allowed you
+will almost seem like overeating! That is the big idea. Shrink your
+stomach. Go on a fast or low calorie day for a day if necessary to get
+started. See page 81.
+
+I can safely say that any up and around adult will reduce on 1200
+calories, for that will not supply the basal metabolism, i.e., the
+body's internal activities, such as the beating of the heart,
+respiration, digestion, excretion, etc., and some of the body's stored
+fat will be called upon to supply the deficiency. How much one will
+reduce depends on how many calories are actually needed for the internal
+and the external activities. See pages 26 and 27. It is not advisable to
+reduce too rapidly. See page 85.
+
+Now you have 1200 calories a day to eat. Let us think of this in terms
+of money. You have a limited amount of money every day to spend for
+food. You must spend it judiciously and get the food you need and want.
+If you spend the most of it on one article you have that much less for
+other things. It is possible that some days you will want to spend more
+than your allowance and you draw on your next day's supply. That will be
+all right if you remember that you have done so and will spend that much
+less the next day to equalize your account. You must study to spend
+wisely and carefully so as to supply your needs, but you cannot spend
+more than you have without restitution and retribution. Here are the
+menus:
+
+
+BREAKFASTS
+
+100 C. Each
+
+     1. Fruit
+         2 med. apples or 1 baked apple with 2
+           tsps. sugar
+                   _or_
+         1 large orange
+                _or_
+         1/2 large grapefruit
+                _or_
+         1 small cup berries
+                _or_
+         1/2 good sized cantaloupe
+                _or_
+         2 med. figs
+                _or_
+         5 prunes
+
+     2. 1 cup coffee or cereal coffee.. O
+        1 tbsp. cream..................50 C
+        2 small tsp. sugar.............50 C
+                    _or_
+        2 cups with cream alone or
+          sugar alone
+                                      ----
+              Total...........................100 C
+
+     3. 10 ozs. skim milk hot or cold
+                     _or_
+        5 ozs. whole milk.....................100 C
+
+     4. 1 cup coffee clear............. 0
+        1 thin slice toast.............75 C
+        1/4 pat butter.................25 C
+                                       ----
+            Total.............................100 C
+
+Note--The skim milk breakfasts and teas are most desirable because of
+the protein content.
+
+
+TEAS
+
+100 C. Each See lists for breakfasts. Also could have:
+
+     1. 1 cup tea with 1 tsp. sugar
+          1 slice lemon................25 C
+          3 soda crackers..............75 C
+                                       ----
+     Total....................................100 C
+
+     2. 2 small plain cookies
+          tea no cream or sugar...............100 C
+
+     3. 1 chocolate cream
+        1 cup tea or hot water
+          no cream or sugar...................100 C
+
+       *       *       *       *       *
+
+The following combinations need not be followed arbitrarily. You may
+change them around if you desire. Look in the calorie lists for
+substitutes of the same classes of foods, if you do not like my
+combinations. If you don't care for the 100 C's at tea time you may have
+that much more for dinner.
+
+
+     1200 C DAY
+
+
+     ON ARISING
+
+     2 cups hot water with a little lemon juice.
+     10-minute exercise at least
+
+
+     BREAKFAST
+
+     Coffee or postum with cream or sugar
+                      _or_
+     10 ozs. skim milk (see list of breakfasts). 100 C
+
+
+     LUNCH
+
+     1 medium sized head lettuce
+     1/3 lb........................... 25 C
+     1 tbsp. mayonnaise...............100 C
+     1 med. sweet pickle chopped for
+     mayonnaise....................... 25 C
+     1-1/8 inch cube cream cheese
+     melted
+     _or_
+     3 ozs. cottage cheese............100 C
+     1 Toasted French roll (no butter)
+     .................................100 C
+                                      -----
+
+        Total.................................350 C
+
+
+     TEA
+
+     3 crackers with tea and 1 tsp. sugar
+     and 1 slice lemon
+     _or_
+     10 ozs. skim or buttermilk
+     _or_
+     100 C. fruit (see list)................100 C
+
+
+     DINNER
+
+     Creamed dried beef on toast
+      Dried beef 4 thin slices 4 x 5.100 C
+      Cut fine and crisped in frying
+      pan with 1/2 tbsp. butter.........50 C
+      1 tbsp. flour browned with
+      above...........................25 C
+      Add 1 cup skim milk (7 ozs.)
+      cook gently.....................70 C
+                                     -----
+                                     245 C
+
+     2 slices crisp toast (pour above
+      over)..........................200 C
+     1 large serving raw celery or
+      raw cabbage.....................15 C
+     1 large baked apple with 1 tbsp.
+      syrup..........................120 C
+     1 glass skim milk (7 oz.)........70 C
+
+                Total.......................650 C
+                                          -------
+                Grand Total................1200 C
+
+
+     1200 C DAY
+
+
+     ON ARISING
+
+     2 cups hot water, with a little lemon juice.
+     10-minute exercise at least
+
+
+     BREAKFAST
+      Coffee or postum with cream or sugar _or_ 10 ozs. skim milk
+        (see list of breakfasts)...........................100 C
+
+
+     LUNCH
+
+     Celery--eat tender leaves also
+       10-14 stalks...................30 C
+     Olives--5 good sized ripe.......100 C
+     1 small slice corn bread........100 C
+     12 ozs. skim milk or buttermilk.120 C
+                                     -----
+                    Total...................350 C
+
+
+     TEA
+
+     3 crackers with tea with 1 tsp. sugar
+       and 1 slice lemon
+     _or_
+     10 ozs. skim milk or buttermilk
+     _or_
+     100 C fruit (see list).................100 C
+
+
+     DINNER
+
+     Broiled halibut (or lean beef)
+       steak 4-5 ozs. with lemon.......150 C
+     Lettuce (no oil) average serving....0
+     1 slice whole wheat bread or roll.100 C
+     1/2 pat butter.....................50 C
+     Dessert 1-6 pie...................350 C
+     1 cup clear postum or coffee........0
+                                       -----
+                    Total...................650 C
+                                          -------
+                    Grand Total............1200 C
+
+
+     1200 C DAY
+
+     ON ARISING
+
+     2 cups hot water with a little lemon juice.
+     10-minute exercise at least
+
+
+     BREAKFAST
+
+     Coffee or postum with cream or sugar
+     _or_
+     10 ozs. skim milk (see list of
+       breakfasts) .........................100 C
+
+
+     LUNCH
+
+     Combination salad
+      Shredded lettuce 10 leaves......0
+      1 large tomato.................50 C
+      6 stalks chopped celery........15 C
+       tender leaves included
+      1/2 med. cucumber..............15 C
+      1 med. grated carrot...........20 C
+                                     ----
+                                     100 C
+
+     1/2 tbsp. mayonnaise or oil......50 C
+      with vinegar or lemon
+     1 slice whole wheat bread.......100 C
+     10 ozs. skim milk or buttermilk.100 C
+                                     -----
+
+     Total..................................350 C
+
+
+     TEA
+
+     3 crackers with tea with 1 tsp.
+      sugar and 1 slice lemon
+     _or_
+     10 ozs. skim milk or buttermilk
+     _or_
+     100 C fruit (see list).................100 C
+
+
+     DINNER
+
+     Croquettes of split peas or beans
+       1/2 cup mashed beans or peas
+       1/4 cup toast crumbs
+       1 tsp. cream or canned milk
+       made into croquettes and baked
+          or broiled.................225 C
+     Stewed tomatoes 8 ozs.
+                       _or_
+     1 large fresh tomato.............50 C
+     1 slice bread or 5 small
+       pretzels......................100 C
+     1 double serving lettuce or
+       chopped cabbage or cauliflower.15 C
+     1 slice lemon, custard or squash
+       pie, no top crust.............260 C
+     1 cup clear coffee or postum......0
+                                     -----
+
+               Total..........................650 C
+                                              -----
+               Grand Total...................1200 C
+
+
+     1200 C DAY
+
+
+     ON ARISING
+
+     2 cups hot water with a little lemon juice.
+     10-minute exercise at least
+
+
+     BREAKFAST
+
+     Coffee or postum with cream or sugar
+     _or_
+     10 ozs. skim milk (see list of
+     breakfasts)...........................100 C
+
+
+     LUNCH
+
+     Fruit salad
+      1 large orange.................100 C
+      1 average apple.................50 C
+      1 small banana.................100 C
+      2 tbsps. lemon juice............10 C
+      2 small teasps. sugar...........40 C
+                                     -----
+                                     300 C
+     Sprinkle with 1 tbsp. grapenuts..50 C
+
+              Total.........................350 C
+
+
+     TEA
+
+     3 crackers with tea with 1 tsp.
+       sugar and 1 slice lemon
+     _or_
+     10 ozs. skim milk or buttermilk
+     _or_
+     100 C. fruit (see list)................100 C
+
+
+     DINNER
+
+     12 moderate sized oysters..............100 C
+      Dipped in 1 beaten egg and
+        crumbs of 3 crackers.........150 C
+      Fried gently in 1 tbsp. of
+        bacon or other fat...........125 C
+                                     -----
+                                     375 C
+     2 small slices crisped bacon.....50 C
+     1 small dish chow chow with
+      lettuce.........................25 C
+     1 slice bread or its equivalent.100 C
+     1/2 pat butter...................50 C
+     Dessert 1 medium baked apple
+       with no sugar..................50 C
+                                     -----
+              Total.........................650 C
+                                           ------
+              Grand Total..................1200 C
+
+
+
+     1200 C DAY
+
+     ON ARISING
+
+     2 cups hot water with a little lemon juice.
+     10-minute exercise at least
+
+     BREAKFAST
+
+     Coffee or postum with cream or sugar
+
+     _or_
+
+     10 ozs. skim milk (see list of
+       breakfasts) .........................100 C
+
+     LUNCH
+
+     2 eggs 160 C fried gently in 1 tsp.
+       bacon fat or butter............40 C
+
+     _or_
+
+       soft boiled or poached eggs
+       with 1 slice crisped bacon....200 C
+     1 roll or 1 slice whole wheat
+       bread.........................100 C
+     Butter 1/2 pat...................50 C
+     Coffee, postum or tea clear.......0
+                                     -----
+     Total..................................350 C
+
+     TEA
+
+     3 crackers with tea with 1 tsp. sugar
+       and 1 slice lemon
+
+     _or_
+
+     10 ozs. skim milk or buttermilk
+
+     _or_
+
+     100 C fruit (see list).................100 C
+
+     DINNER
+
+     2 toasted shredded wheat biscuits.200 C
+     2 glasses skim milk...............150 C
+     1 dish stewed prunes
+       8 with 1 tbsp. syrup............200 C
+     10-12 peanuts.....................100 C
+     Coffee, postum or tea clear.........0 C
+                                       -----
+     Total..................................650 C
+                                            -----
+     Grand Total...........................1200 C
+
+
+     1200 C DAY
+
+     ON ARISING
+
+     2 cups hot water with a little lemon juice.
+     10-minute exercise at least
+
+     BREAKFAST
+
+     Coffee or postum with cream or sugar
+
+     _or_
+
+     10 ozs. skim milk (see list of
+       breakfasts) .........................100 C
+
+     LUNCH
+
+     6 oz. cream soup,
+       Potato, tomato, clam chowder,
+       etc. (use skim milk)..........200 C
+     Shredded cabbage, lettuce, celery
+
+     _or_
+
+     any greens--average helping
+       practically.....................0 C
+     1/2 tbsp. mayonnaise or oil
+
+     _or_
+
+     1 tbsp. cream dressing...........50 C
+     2 soda crackers..................50 C
+     1 average apple..................50 C
+                                     -----
+     Total..................................350 C
+
+     TEA
+
+     3 crackers with tea with 1 tsp. sugar
+       and 1 slice lemon
+
+     _or_
+
+     10 ozs. skim milk or buttermilk
+
+     _or_
+
+     100 C fruit (see list).................100 C
+
+     DINNER
+
+     Carrot and cottage cheese salad
+       (The Home Dietitian--Comstock)
+       1/2 cup ground carrots
+       1-6 cup chopped nuts
+       3 oz. cottage cheese
+       3 oz. large lemon (juice of)......250 C
+     8 ozs. consomme, no fat..............30 C
+     4 crackers or 1 roll or slice bread 100 C
+     1/2 pat butter.......................50 C
+     Average helping lettuce or other
+       greens--no oil......................0
+     Dessert--gelatine pudding,
+       average serving...................120 C
+     Whipped cream 1 heaping tbsp........100 C
+     Coffee or postum or tea clear.......  0
+                                         -----
+     Total....................................650 C
+                                             ------
+     Grand Total.............................1200 C
+
+     1200 C DAY
+
+     ON ARISING
+
+     2 cups hot water with a little lemon juice.
+     10-minute exercise at least
+
+     BREAKFAST
+
+     Coffee or postum with cream or sugar
+         _or_
+     10 ozs. skim milk (see list
+       of breakfasts).........................100 C
+
+     LUNCH
+
+     Baked beans
+       if canned 3 h. tbsp., if home
+       baked 1-1/2.......................150 C
+     Pickled beets 5 med. slices......... 25 C
+     Large amount celery or lettuce
+       or other green leaves............. 25 C
+     1 slice toasted Swedish health
+       bread (made of oatmeal) or
+       1 roll............................100 C
+     1 cup coffee or postum clear........  0 C
+     Medium apple........................ 50 C
+                                         -----
+             Total............................350 C
+
+     TEA
+
+     3 crackers with tea with 1 tsp. sugar
+       and 1 slice lemon
+         _or_
+     10 ozs. skim milk or buttermilk
+         _or_
+     100 C fruit (see list)...................100 C
+
+
+     DINNER
+
+     Cottage cheese omelet
+       2 med. eggs.......................160 C
+       3 ozs. cottage cheese.............100 C
+       1 tbsp. cream
+           _or_
+       condensed milk.................... 50 C
+                                         -----
+                                         310 C
+
+       Salt to taste
+     Bake or fry gently in 1/2 tbsp. fat. 40 C
+     (Can substitute 100 C chopped
+       lean meat for cottage
+       cheese)
+     1 small head celery tender leaves
+       and all........................... 25 C
+     1 slice bread or equivalent.........100 C
+     Butter 1/2, pat..................... 50 C
+     1 dish plain stewed tomatoes,
+       squash, carrots, spinach or
+       onions, etc....................... 25 C
+     5 almonds or 5 peanuts or 2
+       large walnuts..................... 50 C
+     10 raisins.......................... 50 C
+                                         -----
+             Total............................650 C
+                                             ------
+             Grand Total.....................1200 C
+
+_Finished But Not Famished_
+
+     +-----------------------------------------------------------------+
+     |                       WEEKLY WEIGHT CHART                       |
+     +-----------------------------------------------------------------+
+     |   Month  | 1st Week | 2nd Week | 3rd Week | 4th Week | 5th Week |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+
+     +-----------------------------------------------------------+
+     |                      TOTAL C. PER DAY                     |
+     +-----------------------------------------------------------+
+     |   Month  | Sun. | Mon. | Tues.| Wed. | Thur.| Fri. | Sat. |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
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+End of the Project Gutenberg EBook of Diet and Health, by Lulu Hunt Peters
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+
+The Project Gutenberg EBook of Diet and Health, by Lulu Hunt Peters
+
+This eBook is for the use of anyone anywhere at no cost and with
+almost no restrictions whatsoever.  You may copy it, give it away or
+re-use it under the terms of the Project Gutenberg License included
+with this eBook or online at www.gutenberg.org
+
+
+Title: Diet and Health
+       With Key to the Calories
+
+Author: Lulu Hunt Peters
+
+Release Date: February 15, 2005 [EBook #15069]
+
+Language: English
+
+Character set encoding: ISO-8859-1
+
+*** START OF THIS PROJECT GUTENBERG EBOOK DIET AND HEALTH ***
+
+
+
+
+Produced by Rick Niles, John Hagerson, Charlie Kirschner and the
+Online Distributed Proofreading Team.
+
+
+
+
+
+
+</pre>
+
+<h1>Diet and Health</h1>
+<h3><i>With</i></h3>
+<h2>Key to the Calories</h2>
+<h5>By</h5>
+<h4>Lulu Hunt Peters, A.B., M.D.</h4>
+<div class='center'>Ex-Chairman, Public Health Committee<br />
+California Federation of Women's Clubs<br />
+Los Angeles District</div>
+<div class="figcenter"><br />
+<br />
+<img src="images/002.png" width="20%" alt="" title="" />
+<br /></div>
+<div class='center'>Chicago<br />
+The Reilly and Lee Co.<br />
+<br />
+1918</div>
+<hr style="width: 65%;" />
+<h4>Dedicated</h4>
+<h5>by permission to</h5>
+<h3><i>Herbert Hoover</i></h3>
+<hr style="width: 65%;" />
+<h4>Illustrated by</h4>
+<h5>The Author's Small Nephew</h5>
+<h3>Dawson Hunt Perkins</h3>
+<h4>The little rascal</h4>
+<hr style="width: 65%;" />
+<h2>Read This First</h2>
+<p>I am sorry I cannot devise a key by which to read this book, as
+well as a Key to the Calories, for sometimes you are to read the
+title headings and side explanations before the text. Other times
+you are supposed to read the text and then the headings. It really
+does not matter much as long as you read them both. Be sure to do
+that. They are clever. <i>I wrote them myself</i>.</p>
+<p>I have been accused of trying to catch you coming and going,
+because I have included in my book the right methods of gaining
+weight, as well as those for losing weight. But this is not the
+reason&mdash;though I don't object to doing that little
+thing&mdash;the reason is that the lack of knowledge of foods is
+the foundation for both overweight and underweight.</p>
+<p>I did want my publishers to get this out in a cheaper edition,
+thinking that more people could have it, and thus it would be doing
+more good; but they have convinced me that that idea was a false
+claim of my mortal mind, and that the more you paid for it, the
+more you would appreciate it. I have received many times, and
+without grumbling on my part, ten dollars for the same advice given
+in my office. Perhaps on this line of reasoning we should have ten
+dollars for the book. Those of you who think so may send the
+balance on through my publishers.</p>
+<div class='blockquot'>L.H.P.<br />
+<br />
+Los Angeles, California<br />
+June, 1918</div>
+<hr style="width: 65%;" />
+<h2>CONTENTS</h2>
+<div class='center'>
+<table border="0" cellpadding="4" cellspacing="0" summary="">
+<tr>
+<td align='right'><a href="#Chapter1">1</a></td>
+<td><a href="#Chapter1">Preliminary Bout</a></td>
+<td align='right'><a href="#Chapter1">11</a></td>
+</tr>
+<tr>
+<td align='right'><a href="#Chapter2">2</a></td>
+<td><a href="#Chapter2">Key to the Calories</a></td>
+<td align='right'><a href="#Chapter2">23</a></td>
+</tr>
+<tr>
+<td align='right'><a href="#Chapter3">3</a></td>
+<td><a href="#Chapter3">Review and More Definitions</a></td>
+<td align='right'><a href="#Chapter3">30</a></td>
+</tr>
+<tr>
+<td align='right'><a href="#Chapter4">4</a></td>
+<td><a href="#Chapter4">More Keys and More Calories</a></td>
+<td align='right'><a href="#Chapter4">37</a></td>
+</tr>
+<tr>
+<td align='right'><a href="#Chapter5">5</a></td>
+<td><a href="#Chapter5">Vegetarianism vs. Meat Eating</a></td>
+<td align='right'><a href="#Chapter5">54</a></td>
+</tr>
+<tr>
+<td align='right'><a href="#Chapter6">6</a></td>
+<td><a href="#Chapter6">The Deluded Ones&mdash;My Thin
+Friends</a></td>
+<td align='right'><a href="#Chapter6">59</a></td>
+</tr>
+<tr>
+<td align='right'><a href="#Chapter7">7</a></td>
+<td><a href="#Chapter7">Exercise</a></td>
+<td align='right'><a href="#Chapter7">69</a></td>
+</tr>
+<tr>
+<td align='right'><a href="#Chapter8">8</a></td>
+<td><a href="#Chapter8">At Last! How to Reduce</a></td>
+<td align='right'><a href="#Chapter8">77</a></td>
+</tr>
+<tr>
+<td align='right'><a href="#Chapter9">9</a></td>
+<td><a href="#Chapter9">Autobiographical</a></td>
+<td align='right'><a href="#Chapter9">88</a></td>
+</tr>
+<tr>
+<td align='right'><a href="#Chapter10">10</a></td>
+<td><a href="#Chapter10">Testimonials</a></td>
+<td align='right'><a href="#Chapter10">96</a></td>
+</tr>
+<tr>
+<td align='right'><a href="#Chapter11">11</a></td>
+<td><a href="#Chapter11">An Apology and Some Amendments</a></td>
+<td align='right'><a href="#Chapter11">98</a></td>
+</tr>
+<tr>
+<td align='right'><a href="#Chapter12">12</a></td>
+<td><a href="#Chapter12">Maintenance Diet and Conclusions</a></td>
+<td align='right'><a href="#Chapter12">102</a></td>
+</tr>
+<tr>
+<td align='right'><a href="#Chapter13">13</a></td>
+<td><a href="#Chapter13">Three Years Later</a></td>
+<td align='right'><a href="#Chapter13">106</a></td>
+</tr>
+</table>
+</div>
+<hr style="width: 65%;" />
+<h1>Diet and Health</h1>
+<hr style="width: 65%;" />
+<h2><a name="Chapter1" id="Chapter1"></a>1</h2>
+<h3>Preliminary Bout</h3>
+<h3><i>Rule to Find Ideal Adult Net Weight</i></h3>
+<p>Multiply number of inches over 5 ft. in height by 5&frac12;; add
+110. For example: Height 5 ft. 7 in. without shoes.</p>
+<div class='center'>
+<table summary="">
+<tr>
+<td>7 x 5-1/2 =</td>
+<td align='right'>38&frac12;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td align='right'>+ 110&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+<td><br /></td>
+<td align='right'>&mdash;&mdash;&mdash;</td>
+</tr>
+<tr>
+<td>Ideal weight</td>
+<td align='right'>148&frac12;</td>
+</tr>
+</table>
+</div>
+<p>If under 5 ft. multiply number of inches under 5 ft. by
+5&frac12; and subtract from 110.</p>
+<h3><i>Are You Thin and Do You Want to Gain?</i></h3>
+<div class="sidenote"><i>Don't Read This</i></div>
+<div class="figright"><img src="images/010.png" width="40%" alt=""
+title="" /></div>
+<p>Skip this chapter. It will not interest you in the least. I will
+come to you later. I am not particularly interested in you anyway,
+for I cannot get your point of view. How any one can want to be
+anything but thin is beyond my intelligence. However, knowing that
+there are such deluded individuals, I have been constrained to give
+you advice. You won't find it spontaneous nor from the heart, but
+if you follow my directions I will guarantee that you will gain;
+providing, of course, you have no organic trouble; and the chances
+are that by giving proper attention to your diet you will gain
+anyway, and maybe in passing lose your trouble. Who knows?</p>
+<div class="sidenote"><i>Bad Business</i></div>
+<p>In war time it is a crime to hoard food, and fines and
+imprisonment have followed the expos&eacute; of such practices. Yet
+there are hundreds of thousands of individuals all over America who
+are hoarding food, and that one of the most precious of all foods!
+<i>They have vast amounts of this valuable commodity stored away in
+their own anatomy</i>.</p>
+<div class="figcenter"><br />
+<img src="images/011a.png" width="40%" alt="" title="" />
+<br />
+<br /></div>
+<div class="figleft"><img src="images/011b.png" width="40%" alt=""
+title="" /></div>
+<p>Now fat individuals have always been considered a joke, but you
+are a joke no longer. Instead of being looked upon with friendly
+tolerance and amusement, you are now viewed with distrust,
+suspicion, and even aversion! How dare you hoard fat when our
+nation needs it? You don't dare to any longer. You never wanted to
+be fat anyway, but you did not know how to reduce, and it is
+proverbial how little you eat. Why, there is Mrs. Natty B. Slymm,
+who is beautifully thin, and she eats twice as much as you do, and
+does not gain an ounce. You know positively that eating has nothing
+to do with it, for one time you dieted, didn't eat a thing but what
+the doctor ordered, besides your regular meals, and you actually
+gained.</p>
+<div class="figright"><img src="images/012.png" width="40%" alt=""
+title="" /></div>
+<p>You are in despair about being anything but fat, and&mdash;! how
+you hate it. But cheer up. I will save you; yea, even as I have
+saved myself and many, many others, so will I save you.</p>
+<div class="sidenote"><i>Spirituality vs. Materiality</i></div>
+<div class="sidenote"><i>A Long, Long Battle</i></div>
+<p>It is not in vain that all my life I have had to fight the too,
+too solid. Why, I can remember when I was a child I was always
+being consoled by being told that I would outgrow it, and that when
+I matured I would have some shape. Never can I tell pathetically
+"when I was married I weighed only one hundred eighteen, and look
+at me now." No, I was a delicate slip of one hundred and sixty-five
+when I was taken.</p>
+<p>I never will tell you how much I have weighed, I am so
+thoroughly ashamed of it, but my normal weight is one hundred and
+fifty pounds, and at one time there was seventy pounds more of me
+than there is now, or has been since I knew how to control it. I
+was not so shameless as that very long, and as I look back upon
+that short period I feel like refunding the comfortable salary
+received as superintendent of an hospital; for I know I was only
+sixty-five per cent efficient, for efficiency decreases in direct
+proportion as excess weight increases. Everybody knows it.</p>
+<h3><i>The Meeting Is Now Open for Discussion</i></h3>
+<p>Jolly Mrs. Sheesasite has the floor and wants some questions
+answered. You know Mrs. Sheesasite; her husband recently bought her
+a pair of freight scales.</p>
+<div class="sidenote"><i>Mrs. Sheesasite</i></div>
+<p>"Why is it, Doctor, that thin people can eat so much more than
+fat people and still not gain?"</p>
+<div class="sidenote"><i>Me Answering</i></div>
+<p>"First: Thin people are usually more active than fat people and
+use up their food.</p>
+<p>"Second: Thin people have been proved to radiate fifty per cent
+more heat per pound than fat people; in other words, fat people are
+regular fireless cookers! They hold the heat in, it cannot get out
+through the packing, and the food which is also contained therein
+goes merrily on with fiendish regularity, depositing itself as
+fat.</p>
+<div class="figcenter"><br />
+<br />
+<img src="images/014a.png" width="40%" alt="" title="" />
+<br /></div>
+<p>"And there are baby fireless cookers and children fireless
+cookers. The same dietetic rules apply to them as to the
+adult."</p>
+<p>"I recognize Mrs. Tiny Weyaton; then you, Mrs. Knott
+Little."</p>
+<div class="sidenote"><i>Mrs. Weyaton</i></div>
+<p>"We have heard you say that fat people eat too much, and still
+we eat so little?"</p>
+<div class="sidenote"><i>Me Again</i></div>
+<p>"Yes, you eat too much, <i>no matter how little it is</i>, even
+if it be only one bird-seed daily, <i>if you store it away as
+fat</i>. For, hearken; food, and food only (sometimes plus alcohol)
+maketh fat. Not water&mdash;not air&mdash;verily, nothing but food
+maketh fat. (And between you and me, Mrs. Weyaton, just
+confidential like&mdash;don't tell it&mdash;we know that the small
+appetite story is a myth.)"</p>
+<div class="figright"><img src="images/014b.png" width="40%" alt=""
+title="" /></div>
+<div class="sidenote"><i>Mrs. Knott Little</i></div>
+<p>"But, Doctor, is it not true that some individuals inherit the
+tendency to be fat, and can not help it, no matter what they
+do?"</p>
+<div class="sidenote"><i>Doctor</i></div>
+<p>"Answer to first part&mdash;Yes.</p>
+<p>"Answer to second part&mdash;No! It is not true that they cannot
+help it; they have to work a little harder, that is all. It is true
+that being fat is a disease with some, due to imperfect working of
+the internal secretory glands, such as the thyroid, generative
+glands, etc.; but that is not true fat such as you have. Yours, and
+that of the other members who are interested, is due to overeating
+and underexercising.</p>
+<div class="sidenote"><i>Not</i>?</div>
+<p>"Those diseased individuals should be under the care of a
+physician. Probably the secretory glands are somewhat inactive or
+sluggish in the healthy fat individual. I use the word
+<i>healthy</i> here in contradistinction to the other type. In
+reality, individuals very much overweight are not really healthy,
+and they should also visit their physician."</p>
+<p>"Yes, Mrs. Ima Gobbler?"</p>
+<div class="sidenote"><i>Mrs. Ima Gobbler</i></div>
+<div class="sidenote"><i>Doctor Dear</i></div>
+<p>"But, Doctor dear, what's the use of dieting? I only get fatter
+after I stop."</p>
+<p>(Answering delicate like, for I'm fond of her and she is
+sensitive):</p>
+<p>"You fat&mdash;! You make me fatigued! <i>You never diet long
+enough</i> to get out of the fireless cooker class. <i>If you did,
+you wouldn't."</i></p>
+<p>"Is there anyone else who would like to be recognized? No?"</p>
+<div class="sidenote"><i>Nothing That I Don't Know</i></div>
+<p>It is well. I will probably answer more as I go along, for there
+is nothing that I don't know or haven't studied or tried in the
+reducing line. I know everything you have to contend with&mdash;how
+you no sooner congratulate yourself on your will power, after you
+have dragged yourself by the window with an exposure of luscious
+fat chocolates with curlicues on their tummies, than another comes
+into view, and you have it all to go through with again, and how
+you finally succumb.</p>
+<p>I hope sometime it will be a misdemeanor, punishable by
+imprisonment, to display candy as shamelessly as it is done.</p>
+<p>Many fond parents think that candy causes worms. It doesn't, of
+course, unless it is contaminated with worm eggs, but, personally,
+I wish every time I ate a chocolate I would get a worm, then I
+would escape them. The chocolates, I mean. I will tell you more
+about worms when I discuss meat.</p>
+<div class="sidenote"><i>Vampires</i></div>
+<div class="sidenote"><i>Malicious Animal Magnetism?</i></div>
+<p>I know how you go down to destruction for peanuts, with their
+awful fat content. It is terrible, the lure a peanut has for me. Do
+you suppose Mr. Darwin could explain that?</p>
+<p>Perhaps I was a little too delicate like in my answer to Mrs.
+Gobbler's question,&mdash;What's the use of dieting, she only gets
+fatter after she stops?</p>
+<p>So many ask me that question, with the further pathetic
+addition,&mdash;Will they always have to keep it up? And it ever
+irritates me.</p>
+<p>The answer is,&mdash;Yes! You will always have to keep up
+dieting, just as you always have to keep up other things in life
+that make it worth living&mdash;being neat, being kind, being
+tender; reading, studying, loving.</p>
+<p>You will not have to be nearly so strenuous after you get to
+normal; <i>but you might as well recognize now, and accept it as a
+fact, that neither you nor anybody else will be able to eat beyond
+your needs without accumulating fat or disease, or both.</i></p>
+<p>I love Billy Sunday's classical answer to the objection that his
+conversions were not permanent. He responded: "Neither is a
+bath!"</p>
+<h3>WHEN YOU START TO REDUCE</h3>
+<p>you will have the following to combat:</p>
+<div class="sidenote"><i>A Combat</i></div>
+<p>First: Your husband, who tells you that he does not like thin
+women. I almost hate my husband when I think how long he kept me
+under that delusion. Now, of course, I know all about his jealous
+disposition, and how he did not want me to be attractive.</p>
+<div class="figright"><img src="images/018a.png" width="30%" alt=""
+title="" /></div>
+<p>Second: Your sister, who says, "Goodness, Lou, but you look old
+today; you looked lots better as you were."</p>
+<div class="figright"><img src="images/018b.png" width="30%" alt=""
+title="" /></div>
+<p>Third: Your friends, who tell you that you are just right now;
+don't lose another pound! And other friends who tell you cheerful
+tales of people they have known who reduced, and who went into a
+decline, and finally died.</p>
+<div class="sidenote"><i>To Avoid Slack in Your Neck, Double and
+Triple Chins, Massage Vigorously Up and Down, Not
+Crossways</i></div>
+<div class="sidenote"><i>I Am Interesting</i></div>
+<p>But you must not mind them. Smile, and tell them that you know
+all about it, and don't worry. Go serenely on your way, confident
+in your heart that you will look fully ten years younger when you
+get down to normal, no matter how you look in the interim. I don't
+see why women, and men, too, (secretly) worry so much about
+wrinkles. If the increased wrinkles on the face are accompanied by
+increased wrinkles in the gray matter, 'tis a consummation devoutly
+to be wished. I'm sure I am much more interesting with wrinkles
+than I was without. I am to myself, anyway.</p>
+<p>However, you will not be any more wrinkled if you reduce
+gradually, as I advise, and keep up your exercises at least fifteen
+minutes daily.</p>
+<div class="sidenote"><i>I Have a Beautiful Complexion</i></div>
+<div class="sidenote"><i>I Attended an Art School Six Months
+Once</i></div>
+<p>Take care of your face, alternate hot and cold water, glycerine
+one-quarter, rose water three-quarters, cold cream packs, massage
+gently, a little ice&mdash;you know what to do&mdash;you<br />
+<span style="margin-left: 0.5em;">need not fear. You will not only
+look ten</span><br />
+years younger and live twenty years longer&mdash;I assert it
+boldly&mdash;but your complexion and efficiency will be one hundred
+per cent better.</p>
+<div class="sidenote"><i>Joy</i>!</div>
+<p>If there is anything comparable to the joy of taking in your
+clothes, I have not experienced it. And when you find your corset
+coming closer and closer together (I advise a front lace, so this
+can be watched), and then the day you realize that you will have to
+stitch in a tuck or get a new one!</p>
+<p>But don't be in a hurry to make your clothes smaller now. If
+they are loose they will show to the world that you are reducing. A
+fat person in a tight suit, unless it is perfectly new, should be
+interned.</p>
+<div class="sidenote"><i>Food Only</i></div>
+<div class="sidenote"><i>Impossible</i></div>
+<p>I have said that food, and food only, causes fat. That gives you
+the cue to what you must do to get rid of it. No anti-fat medicines
+unless under the supervision of your scientific, educated
+physician. They are dangerous; most of them contain thyroid
+extract, arsenic, or mercury. Even the vendors of these harmful
+compounds in their advertisements are now saying to "stop harmful
+drugging," but urge you to adopt their particular delightful
+product, and, "without dieting or exercises, you will positively
+reduce," and so forth.</p>
+<p>No drastic purges, no violent exercises, especially at first,
+and not too frequent nor prolonged Turkish baths. Epsom salts baths
+have little effect. If salts are used habitually internally, they
+are harmful. All of these are unscientific and unsuccessful, and
+the things they bring on are worse than the fat.</p>
+<p>Now, if food is the only source of body substance, you see that
+you must study that question, and that is what I will give
+you&mdash;some lessons on foods and their values.</p>
+<div class="sidenote"><i>Candy Cake, Pie, Rich Meats, Thick Gravy,
+Bread, Butter, Nuts, Ice Cream</i></div>
+<div class="sidenote"><i>Whipped Cream, Candied Sweet
+Potatoes</i></div>
+<p>Heretofore you have known only in a dumb, despairing sort of way
+that all the foods you like are fattening, and all the advice you
+read and hear is that you must avoid them as a pestilence. And you
+settle down to your joyless fatness, realizing that it is beyond
+human strength to do that forever, and that you would rather die
+young and fat, anyway, than to have nothing to eat all your life
+but a little meat, fish, and sloshy vegetables. Study on, and you
+will find the reason your favorite foods are fattening.</p>
+<p>But cast off your dejection. <i>You don't have to avoid
+them</i>!</p>
+<p>Eat what you like and grow thin? Yes; follow me. I know it will
+be an exertion, but you must persist and go through with it.
+Nothing in life worth while is attained without some effort. So
+begin now; it is the price of liberty.</p>
+<h3><i>Review</i></h3>
+<p>1. Give rule for normal weight.</p>
+<p>2. How much excess food have you stored away?</p>
+<p>3. Why more important than ever to reduce?</p>
+<p>4. Why are fat individuals fireless cookers?</p>
+<p>5. Give causes of excess fat.</p>
+<p><i>NOTE: The Reviews which follow the chapters are important and
+the questions should be answered. To get the full benefit, Little
+Book must be studied, for it is the only authorized textbook of the
+"Watch Your Weights</i>."</p>
+<hr style="width: 65%;" />
+<h2><a name="Chapter2" id="Chapter2"></a>2</h2>
+<h3>Key to the Calories</h3>
+<p>Some one page the thin? They come back here.</p>
+<div class="figright"><img src="images/022.png" width="30%" alt=""
+title="" /></div>
+<div class="sidenote"><i>Don't Skip This</i></div>
+<div class='center'>Definition to learn:</div>
+<p>CALORIE; symbol C.; a heat unit and food value unit; is that
+amount of heat necessary to raise one pound of water 4 degrees
+Fahrenheit.</p>
+<div class="sidenote"><i>Pronounced Kal'-o-ri</i></div>
+<p>There is a good deal of effort expended by many semi-educated
+individuals to discredit the knowledge of calories, saying that it
+is a foolish food science, a fallacy, a fetish, and so forth.</p>
+<p>They reason, or rather say, that because there are no calories
+in some of the very vital elements of foods&mdash;the vitamines and
+the mineral salts&mdash;therefore it is not necessary to know about
+them. They further argue that their grandfathers never heard of
+calories and they got along all right. That grandfather argument
+always enrages my mortal mind.</p>
+<div class="sidenote"><i>A Unit of Measure</i></div>
+<p>Now you know that a calorie is a unit of measuring heat and
+food. It is not heat, not food; simply a unit of measure. And as
+food is of supreme importance, certainly a knowledge of how it
+should be measured is also of supreme importance.</p>
+<div class="sidenote"><i>Yes, They Are Kosher</i></div>
+<p>You should know and also use the word calorie as frequently, or
+more frequently, than you use the words foot, yard, quart, gallon,
+and so forth, as measures of length and of liquids. Hereafter you
+are going to eat calories of food. Instead of saying one slice of
+bread, or a piece of pie, you will say 100 Calories of bread, 350
+Calories of pie.</p>
+<p>The following is the way the calorie is determined:</p>
+<p>An apparatus known as the bomb calorimeter has two chambers, the
+inner, which contains the dry food to be burned, say a definite
+amount of sugar, and an outer, which is filled with water. The food
+is ignited with an electric connection and burned. This heat is
+transferred to the water. When one pound of water is raised 4
+degrees Fahrenheit, the amount of heat used is arbitrarily chosen
+as the unit of heat, and is called the Calorie.</p>
+<p>Food burned (oxydized) in the body has been proved to give off
+approximately the same amount of heat or energy as when burned in
+the calorimeter.</p>
+<div class="sidenote"><i>Approximate Measures</i></div>
+<div class='center'>
+<table summary="">
+<tr>
+<td>1 oz. Fat</td>
+<td>= 275 C.</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;about 255 in the body.</td>
+</tr>
+<tr>
+<td>1 oz. Protein (dry)</td>
+<td>= 120 C.</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;about 113 in the body.</td>
+</tr>
+<tr>
+<td>1 oz. Carbohydrates (dry)&nbsp;</td>
+<td>= 120 C.</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;about 113 in the body.</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>(ROSE.)</td>
+</tr>
+</table>
+</div>
+<p>Can you see now why fats are valuable? Why they make fat more
+than any other food? They give off more than two and one-fourth
+times as much heat, or energy, as the other foods.</p>
+<div class="sidenote"><i>See Next Chapter for Definitions</i></div>
+<p>Notice that protein and carbohydrates have the same food value
+as to heat or energy, each 113 Calories to the dry ounce. However,
+they are not interchangeable; that is, carbohydrates will not take
+the place of protein for protein is absolutely necessary to build
+and repair tissue, and carbohydrates cannot do that. But fats and
+carbohydrates are interchangeable as fuel or energy foods.</p>
+<h3><i>Calories Needed per Day for Normal Individuals</i></h3>
+<div class="sidenote"><i>Business of Growing</i></div>
+<p>This depends upon age, weight, and physical activities; the baby
+and the growing child needing many more calories per pound per day
+than the adult, who has to supply only his energy and repair needs.
+The aged require still less than the young adult. As to weight; I
+have told you why overweight individuals need so little. As to
+physical activities; the more active, obviously the more calories
+needed, for every movement consumes calories.</p>
+<div class="sidenote"><i>Many Know Nothing of This</i></div>
+<p>The Maine lumbermen, for instance, while working during the
+winter months, consume from 5000 to 8000 Calories per day. But they
+do a tremendous amount of physical work.</p>
+<p><i>Mental work does not require added nourishment.</i> This has
+been proved, and if an excess be taken over what is needed at rest
+(if considerable exercise is not taken while doing the mental work)
+the work is not so well done.</p>
+<div class="sidenote"><i>Calories Required for Normal</i></div>
+<div class='center'>
+<table border="0" cellspacing="0" summary="">
+<tr>
+<td>&nbsp;</td>
+<td align='right'>Per pound</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td align='right'>per day&nbsp;</td>
+</tr>
+<tr>
+<td>Infants require</td>
+<td align='right'>40-50 C.</td>
+</tr>
+<tr>
+<td>Growing Children</td>
+<td align='right'>30-40 C.</td>
+</tr>
+<tr>
+<td>Adults (depending upon activity)</td>
+<td align='right'>15-20 C.</td>
+</tr>
+<tr>
+<td>Old age requires</td>
+<td align='right'>15 or less C.</td>
+</tr>
+</table>
+<br />
+</div>
+<h3><i>In Round Numbers for the Day</i></h3>
+<div class='center'>
+<table border="0" cellpadding="4" cellspacing="0" summary="">
+<tr>
+<td align='left'>Child 2-6</td>
+<td align='left'>1000 to 1600 C. per day</td>
+</tr>
+<tr>
+<td align='left'>Child 6-12</td>
+<td align='left'>1600 to 2500 C. per day</td>
+</tr>
+<tr>
+<td align='left'>Youth 12-18&nbsp;</td>
+<td align='left'>2500 to 3000 C. per day</td>
+</tr>
+</table>
+<br />
+</div>
+<div class="sidenote"><i>Growth Demands</i></div>
+<p>(Remember that in general the boy needs as much as his father,
+and the girl as much as her mother.)</p>
+<div class='center'>
+<table summary="">
+<tr>
+<td>&nbsp;&nbsp;MAN (per day):</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>At rest</td>
+<td>1800 to 2000 C.</td>
+</tr>
+<tr>
+<td>Sedentary</td>
+<td>2200 to 2800 C.</td>
+</tr>
+<tr>
+<td>Working</td>
+<td>3500 to 4000 C.</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;&nbsp;WOMAN (per day):</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>At rest</td>
+<td>1600 to 1800 C.</td>
+</tr>
+<tr>
+<td>Sedentary occupations (bookkeeper, etc.)</td>
+<td>2000 to 2200 C.</td>
+</tr>
+<tr>
+<td>Occupations involving standing, walking, or</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;&nbsp;&nbsp;manual labor (general housekeeping,
+etc.)</td>
+<td>2200 to 2500 C.</td>
+</tr>
+<tr>
+<td>Occupations requiring strength (laundress, etc.)&nbsp;</td>
+<td>2500 to 3000 C.</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>(ROSE.)</td>
+</tr>
+</table>
+<br />
+</div>
+<h3><i>Example of Finding Number of Calories Needed</i></h3>
+<p>1. Determine normal weight by rule.</p>
+<p>2. Multiply normal weight by number of calories needed per pound
+per day.</p>
+<p>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.</p>
+<div class="sidenote"><i>Work Out Your Requirements</i></div>
+<p>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&mdash;2250. Therefore your requirement, if your weight
+should be 150, is 2250 Calories per day.</p>
+<p>Now, if you want to lose, cut down 500-1000 Calories per day
+from that.</p>
+<p>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.</p>
+<div class="sidenote"><span style="margin-left: 2.5em;"><i>1&nbsp;
+lb. fat 4000 C</i></span><br />
+<span style="margin-left: 2.5em;"><i>1/2 lb. fat 2000
+C</i></span><br />
+<span style="margin-left: 2.5em;"><i>1/4 lb. fat 1000
+C</i></span><br />
+<span style="margin-left: 2.5em;"><i>1/8 lb. fat&nbsp; 500
+C</i></span></div>
+<p>If you want to gain, add gradually 500-1000 Calories per
+day.</p>
+<h3><i>Review</i></h3>
+<p>1. Define Calorie, and tell how determined.</p>
+<p>2. How many C. in 1 oz. fat? of carbohydrates? of protein?</p>
+<p>3. Why are fats so fattening?</p>
+<p>4. How many C. per day do you require? do mental workers?</p>
+<p>5. Upon what do C. needed per day for normal individuals depend?
+Discuss.</p>
+<hr style="width: 65%;" />
+<h2><a name="Chapter3" id="Chapter3"></a>3</h2>
+<h3>Review and More Definitions</h3>
+<div class="sidenote"><i>This Is Dry but Important</i></div>
+<p>FOOD: That which taken into the body builds and repairs tissue
+and yields energy in heat and muscular power.</p>
+<div class="sidenote"><i>Approx. %'s if Normal</i></div>
+<p>CLASSES OF FOOD:</p>
+<p>1. Protein, 18% of body weight.<br />
+2. Fats, 16% of body weight.<br />
+3. Carbohydrates, 1% of body weight.<br />
+4. Mineral matter, 5% of body weight.<br />
+5. Vitamines.<br />
+6. Water, 60% of body weight.</p>
+<div class="sidenote"><i>Nitrogenous Food Compounds</i></div>
+<p>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.</p>
+<p>A large percentage of protein is contained in</p>
+<p><span style="margin-left: 2.5em;">Eggs&nbsp; &nbsp; &nbsp;
+Meat&nbsp; &nbsp; &nbsp; Fowl&nbsp; Fish&nbsp; Nuts</span><br />
+<span style="margin-left: 2.5em;">Milk&nbsp; &nbsp; &nbsp;
+Cheese&nbsp; &nbsp; Gluten of Wheat</span><br />
+<span style="margin-left: 2.5em;">Legumes (beans, peas, lentils,
+peanuts, etc.)</span></p>
+<div class="sidenote"><i>Protein 113 C. Per Oz.</i></div>
+<p>There is about one-fourth ounce protein in</p>
+<p><span style="margin-left: 2.5em;">1 egg</span><br />
+<span style="margin-left: 2.5em;">1 glass milk (skim, butter, or
+whole)</span><br />
+<span style="margin-left: 2.5em;">1-1/2 oz. lean meat, or fish or
+fowl</span><br />
+<span style="margin-left: 2.5em;">1 oz. (1-1/5 cu. in.) whole milk
+cheese</span><br />
+<span style="margin-left: 2.5em;">2 slices of bread, 3-1/2 x 3-1/2
+x 1/2</span><br />
+<span style="margin-left: 3.5em;">(white, whole wheat, corn,
+etc.)</span><br />
+<span style="margin-left: 2.5em;">3 heaping tablespoonfuls canned
+baked beans or lima beans</span><br />
+<span style="margin-left: 2.5em;">17 peanuts</span></p>
+<div class="sidenote"><i>255 C. Per Oz.</i></div>
+<p>FATS: Yield energy and are stored as fat.</p>
+<p>Animal Fat: Cream, Butter, Lard</p>
+<p>Oils: Cottonseed, Olive Almonds, Peanuts, Walnuts Chocolate,
+etc.</p>
+<div class="sidenote"><i>113 C. Per Oz.</i></div>
+<p>CARBOHYDRATES: Yield energy and are stored as fat.</p>
+<p>Sugars (candy, honey, syrup, sweet fruits)</p>
+<p>Starches (breads, cereals, potatoes, corn, legumes, nuts)</p>
+<p>Vegetable fibre, or cellulose</p>
+<p>MINERAL MATTER: Shares in forming bones and teeth, and is
+necessary for proper functioning.</p>
+<p><span style="margin-left: 2.5em;">Carbon&nbsp; Lime&nbsp;
+Sodium&nbsp; &nbsp; &nbsp; Potassium,</span><br />
+<span style="margin-left: 2.5em;">Sulphur&nbsp; Iron&nbsp;
+Phosphorus&nbsp; Etc.</span></p>
+<div class="sidenote"><i>Whole Grain Products Not
+Devitalized</i></div>
+<p>These elements are contained largely in the outer coatings of
+grains, fruits, and vegetables, and in animal foods and their
+products. Do not pare potatoes before cooking. Cook vegetables in a
+small amount of water, saving the water for soups and sauces.</p>
+<p>WATER: The universal solvent, absolutely necessary for life.</p>
+<p>Contained in purest form in all vegetables and fruits. The
+average person needs, in addition, from three to five pints taken
+as a drink. If not sure of the purity, boil. Do not drink while
+food is in the mouth.</p>
+<div class="sidenote"><i>Absolutely Necessary for Growth</i></div>
+<p>VITAMINES: Health preservers. Vital substances necessary for
+growth. The chemistry of these products is at present not
+thoroughly understood, but their importance has been demonstrated
+by experiments (not torture) on animals. By this work we know that
+diseases like beri-beri, scurvy, rickets, and probably pellagra,
+are due to a lack of these vital elements in the food, and from
+that fact these are called "deficiency" diseases.</p>
+<div class="sidenote"><i>Guinea Pigs vs. Babies</i></div>
+<p>Of course I realize that nations can be saved from horrible
+diseases, and hundreds and thousands of babies saved from death,
+through this experimentation on a few guinea pigs and other
+animals; but what is the life of a baby compared with the happiness
+of a guinea pig? Down with animal experimentation! Let us do
+everything in our power to hamper scientific work of this kind. We
+are giving up our husbands, fathers, sons, perhaps to die, for the
+cause of humanity, but a guinea pig! Horrors!</p>
+<p>It has been found that the vitamines, like the minerals, are
+most abundant in the outer coverings and the germ of grains, and in
+fruits and vegetables. They are also present in fresh milk, butter,
+meat and eggs. Babies fed pasteurized or boiled milk should have
+fruit juices and vegetable purees early. Begin with one-half
+teaspoonful, well diluted, and gradually increase the feeding to an
+ounce or more between meals once or twice daily.</p>
+<p>Most animal fats have the vitamines, but vegetable fats are
+deficient in them. That is the reason cod liver oil is better for
+some therapeutic uses than olive oil.</p>
+<div class="sidenote"><i>Balanced Diet</i></div>
+<p>BALANCED DIET: Should contain</p>
+<p><span style="margin-left: 2.5em;">10-15% Protein</span><br />
+<span style="margin-left: 6.5em;">(children may need
+more)</span><br />
+<span style="margin-left: 2.5em;">25-30% Fat</span><br />
+<span style="margin-left: 2.5em;">60-65% Carbohydrates</span></p>
+<div class="sidenote"><i>To Get the Elements Necessary for
+Health</i></div>
+<p>For example, suppose you are a fairly active woman and need 2500
+calories per day. Then for a balanced diet you would need:</p>
+<div class='blockquot'><br />
+<table summary="">
+<tr>
+<td>10% Protein, or</td>
+<td align='right'>250 C.</td>
+</tr>
+<tr>
+<td>25% Fat, or</td>
+<td align='right'>625 C.</td>
+</tr>
+<tr>
+<td>65% Carbohydrates</td>
+<td align='right'>1625 C.</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td align='right'>&mdash;&mdash;&mdash;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td align='right'>2500 C.</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td align='right'>250 C. of P. =</td>
+<td>2-1/5 oz. dry protein</td>
+</tr>
+<tr>
+<td align='right'>(250 &divide; 113 =</td>
+<td>2-1/5, approximately)</td>
+</tr>
+<tr>
+<td align='right'>625 C. of F. =</td>
+<td>2-1/2 oz. of fat</td>
+</tr>
+<tr>
+<td align='right'>(625 &divide; 255 =</td>
+<td>2-1/2, approximately)</td>
+</tr>
+<tr>
+<td align='right'>1625 C. of CH. =</td>
+<td>14-1/2 oz. dry carbohydrates</td>
+</tr>
+<tr>
+<td align='right'>(1625 &divide; 113 =</td>
+<td>14-1/2, approximately)</td>
+</tr>
+</table>
+<br />
+</div>
+<p>Two and one-fifth ounces dry protein equals the approximate
+amount of protein in 10 ounces lean meat, fish, or fowl, or 9
+ounces cheese, or 9 eggs. (You should not take all of your proteins
+in any of these single forms.) Two and one-half ounces fat equals
+approximately 5 pats of butter.</p>
+<div class="sidenote"><i>If Appetite Not Perverted</i></div>
+<p>But listen! You don't have to bother with all this fussy stuff.
+<i>Be careful not to over-or under-eat of the proteins</i>, and
+your tastes will be a fair standard for the rest. You should
+remember that a balanced diet contains some of all these foods, in
+about the proportions given, and that, while <i>watery vegetables
+and fruits contain very few calories, they contain very important
+mineral salts, vitamines, and cellulose.</i> The latter is good for
+the daily scrub of the intestinal tract.</p>
+<div class="sidenote"><i>A Pretty Nearly Universal Error</i></div>
+<p>CONSTIPATION is many times caused by a too concentrated diet, or
+one containing too little roughage. It has also been discovered
+that some individuals who are troubled with faulty elimination
+digest this cellulose, and only the more resistant, like bran, is
+not absorbed. For those, the Japanese seaweed called agaragar in
+the laboratory, but more familiarly known as agar by the layman, is
+excellent. The most industrious digestive tract apparently can not
+digest that. It has the further property of absorbing a large
+amount of water, thus increasing its bulk.</p>
+<div class="sidenote"><i>C.S.</i></div>
+<div class="sidenote"><i>Have Enough Water, Else You'll Choke to
+Death. I Did Once</i></div>
+<p>Mineral oils (refined paraffine) also are not absorbable, and
+they act with benefit in some cases. About the worst thing to do,
+in general, is to take physics constantly. These are not physics,
+however; they act mechanically. Even the C.S. (common-sense?)
+individual can take these. The agar may be taken two or three
+heaping teaspoonfuls in a large glass of water before retiring, or
+in the morning before breakfast, or in lieu of 4 o'clock tea. Drink
+it down rapidly&mdash;for goodness' sake, don't try to chew it.</p>
+<p>Mineral oil will make fine mayonnaise dressing. It has little or
+no food value, so the constipated overweight individual may indulge
+freely. For faulty elimination, then&mdash;</p>
+<p>1. Correct diet.</p>
+<p>2. Exercise&mdash;especially brisk walking.</p>
+<p>3. Regularity of habit.</p>
+<p>4. Possibly the addition of bran, agar, or mineral oils.</p>
+<p>5. Sweet disposition. Mean people are always constipated.</p>
+<h3><i>Review</i></h3>
+<p>1. Give classes of food, with examples of each.</p>
+<p>2. What are vitamines? How importance discovered?</p>
+<p>3. Where most abundant?</p>
+<p>4. What is a balanced diet?</p>
+<p>5. What should be done for faulty elimination?</p>
+<hr style="width: 65%;" />
+<h2><a name="Chapter4" id="Chapter4"></a>4</h2>
+<h3>More Keys and More Calories</h3>
+<div class="sidenote"><i>List of Foods to Follow</i></div>
+<p>The following list probably does not contain all of the foods
+you might like and want to know about, but from those named you can
+judge of the food value of others. In general, the caloric value,
+and therefore the fattening value, depends upon the amount of fat
+and the degree of concentration.</p>
+<div class="sidenote"><i>Important</i></div>
+<p>But remember this point: <i>Any food eaten beyond what your
+system requires for its energy, growth, and repair, is fattening,
+or is an irritant, or both</i>.</p>
+<div class="sidenote"><i>A Moderate Sized Chocolate Cream</i></div>
+<p>If a food contains much fat, you will know that it is high in
+food value, for fat has two and one-quarter times the caloric value
+that proteins and carbohydrates have. Dry foods are high in value,
+for they are concentrated and contain little water. Compare the
+quantity of two heaping teaspoonfuls of sugar, a concentrated food,
+and one and one-half pounds of lettuce, a watery vegetable, each
+having the same caloric value. A moderate sized chocolate cream is
+not only concentrated but has considerable fat in the
+chocolate.</p>
+<div class="sidenote"><i>Enuf Sed</i></div>
+<p>It is not necessary to know accurately the caloric values. In
+fact, authorities differ in some of their computations. The list is
+not mathematically correct, but it will give you a good idea of the
+relative values, and is accurate enough for our purposes. I have
+purposely given round numbers, where possible, in order to make
+them more easily remembered.</p>
+<p>In reckoning made dishes, such as puddings and sauces, you must
+compute the different ingredients approximately. About how much
+sugar it has, how much fat to the dish, and so on. In reckoning any
+food, if you are reducing, give it the benefit of the doubt on the
+high count; and if trying to gain, count it low.</p>
+<p>It is well, if you are much overweight or underweight, to have
+some of these foods that are given weighed, so that you can judge
+approximately what your servings will total.</p>
+<div class="sidenote"><i>A Mixture</i></div>
+<p>A mixture of foods should be used, in order to get the different
+elements which are necessary for the human machine. It is not
+wholesome to have many foods at a meal; but the menu should be
+varied from day to day.</p>
+<p>Any regimen which does not allow some carbohydrates and fats for
+the fuel foods is injurious if persisted in for a length of
+time.</p>
+<div class="sidenote"><i>Thoroughly Masticate Everything</i></div>
+<p>As to harmful combinations; there are not many, and if your food
+is thoroughly masticated you need not concern yourself very much
+about them. However, if you find a food disagrees with you, or that
+certain combinations disagree, do not try to use them. Underweight
+individuals sometimes have to train their digestive tracts for some
+of the foods they need.</p>
+<p>Coffee, tea and other mild stimulants are not harmful to the
+majority; but, like everything else, in excess they will cause ill
+health. Alcoholic drinks make the fat fatter and the thin thinner,
+and both more feeble mentally.</p>
+<div class="sidenote"><i>I Love Her</i></div>
+<p>I hope I have stimulated you to an interest in dietetics. There
+are many books which go into the subject much more deeply. I
+recommend, especially, "The Home Dietitian," written by my beloved
+colleague and classmate, Dr. Belle Wood-Comstock.</p>
+<p>Others I have read that are especially suitable for the home are
+"Feeding the Family," by Mary Schwartz Rose, and "Dietary
+Computer," by Pope. There are doubtless many other good ones. The
+Department of Agriculture publishes free bulletins on the subject.
+Farmers' Bulletin No. 142, by Atwater, is very comprehensive.</p>
+<p>Other authorities I have consulted are Lusk, Friedenwald and
+Ruhr&auml;h, Gautier, Sherman, Buttner, Locke and Von Noorden.</p>
+<h3>Measuring Table</h3>
+<div class='center'>
+<table summary="">
+<tr>
+<td>1 teaspoon (tsp.) fluid&nbsp;</td>
+<td align='right'>1/6 oz.</td>
+</tr>
+<tr>
+<td>1 dessertspoon (tsp.)</td>
+<td align='right'>1/3 oz.</td>
+</tr>
+<tr>
+<td>1 tablespoon (tbsp.)</td>
+<td align='right'>1/2 oz.</td>
+</tr>
+<tr>
+<td>1 ordinary cup</td>
+<td align='right'>8 oz.</td>
+</tr>
+<tr>
+<td>1 ordinary glass</td>
+<td align='right'>8 oz.</td>
+</tr>
+<tr>
+<td>Average helping</td>
+<td align='right'>a.h.</td>
+</tr>
+</table>
+<br />
+</div>
+<h3><i>One Hundred Calorie Portions and Average Helpings</i></h3>
+<div class='center'>(Approximate Measures)<br />
+(ATWATER, LOCKE, ROSE)</div>
+<h3>MEATS</h3>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td colspan="4" align="center">Beef:</td>
+</tr>
+<tr>
+<td>Beefsteak, lean round</td>
+<td align='right'>2 oz. 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>3-1/2 oz., 185 C.</td>
+</tr>
+<tr>
+<td>Beefsteak, tenderloin</td>
+<td align='right'>1 oz. 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>285 C.</td>
+</tr>
+<tr>
+<td>Beef, roast, very lean</td>
+<td align='right'>3 oz. 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>150 C.</td>
+</tr>
+<tr>
+<td colspan="4" align="center">Chicken:</td>
+</tr>
+<tr>
+<td>Chicken, roast</td>
+<td align='right'>1-2/3oz. 100 C.</td>
+<td align='right'>1 slice</td>
+<td align='right'>180 C.</td>
+</tr>
+<tr>
+<td>Frankfurters, 1 sausage</td>
+<td align='right'>1 oz. 100 C.</td>
+</tr>
+<tr>
+<td>Chops, lamb or mutton</td>
+<td align='right'>1-1/2 oz. 100 C.</td>
+<td align='right'>Average chops</td>
+<td align='right'>150-300 C.</td>
+</tr>
+<tr>
+<td colspan="4" align="center">Pork:</td>
+</tr>
+<tr>
+<td>Bacon, crisp</td>
+<td align='right'>1/2 oz. 100 C.</td>
+<td align='right'>1 small slice, crisp</td>
+<td align='right'>25 C.</td>
+</tr>
+<tr>
+<td>Chop</td>
+<td align='right'>1-1/2 oz. 100 C.</td>
+<td align='right'>Medium</td>
+<td align='right'>160-300 C.</td>
+</tr>
+<tr>
+<td>Ham, boiled</td>
+<td align='right'>1-1/3 oz. 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>3 oz., 250 C.</td>
+</tr>
+<tr>
+<td>Ham, fried</td>
+<td align='right'>3/4 oz. 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>3 oz., 400 C.</td>
+</tr>
+<tr>
+<td>Sausage</td>
+<td align='right'>1 oz. 100 C.</td>
+<td align='right'>1 small, crisp</td>
+<td align='right'>60 C.</td>
+</tr>
+<tr>
+<td>Turkey</td>
+<td align='right'>1-1/3 oz. 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>3-1/3 oz., 260 C.</td>
+</tr>
+</table>
+<br />
+</div>
+<h3>FISH</h3>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>Fish, Lean, Cod, Halibut</td>
+<td align='right'>3 oz. 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>4 oz., 135 C.</td>
+</tr>
+<tr>
+<td>Fish, fat, salmon, sardines</td>
+<td align='right'>1 1/2 oz. 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>4 oz., 260 C.</td>
+</tr>
+<tr>
+<td>Lobster</td>
+<td align='right'>4 oz. 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Oysters</td>
+<td align='right'>12 -- 100 C.</td>
+<td align='right'>1 oyster</td>
+<td align='right'>8 C.</td>
+</tr>
+<tr>
+<td>Clams, long</td>
+<td align='right'>8 -- 100 C.</td>
+<td align='right'>1 clam</td>
+<td align='right'>12 C.</td>
+</tr>
+</table>
+<br />
+</div>
+<h3>SOUPS</h3>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>Cream soups, average</td>
+<td align='right'>3 oz. 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>4 oz., 125 C.</td>
+</tr>
+<tr>
+<td>Consomm&eacute;s, no fat</td>
+<td align='right'>30 oz. 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>4 oz., 15 C.</td>
+</tr>
+</table>
+<br />
+</div>
+<h3>DAIRY PRODUCTS AND EGGS</h3>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>Butter, 1 level tbsp. scant</td>
+<td align='right'>1/2 oz. 100 C.</td>
+<td align='right'>1 ball</td>
+<td align='right'>120 C.</td>
+</tr>
+<tr>
+<td colspan="2">Cheese (American, Roquefort, Swiss, etc.)</td>
+<td colspan="2" align="right">1-1/8 cu. in 3/4 oz. 100 C.</td>
+</tr>
+<tr>
+<td>Cottage Cheese</td>
+<td align='right'>3 oz. 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Whole Milk</td>
+<td align='right'>5 oz. 100 C.</td>
+<td align='right'>1 glass</td>
+<td align='right'>160 C.</td>
+</tr>
+<tr>
+<td>Skim Milk</td>
+<td align='right'>10 oz. 100 C.</td>
+<td align='right'>1 glass</td>
+<td align='right'>80 C.</td>
+</tr>
+<tr>
+<td>Malted Milk (dry)</td>
+<td align='right'>1 h. tbsp. 100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Buttermilk, natural</td>
+<td align='right'>10 oz. 100 C.</td>
+<td align='right'>1 glass</td>
+<td align='right'>80 C.</td>
+</tr>
+<tr>
+<td>Koumiss</td>
+<td align='right'>6 oz. 100 C.</td>
+<td align='right'>1 glass</td>
+<td align='right'>130 C.</td>
+</tr>
+<tr>
+<td>Condensed, unsweetened</td>
+<td align='right'>2 oz. 100 C.</td>
+<td align='right'>1 tbsp</td>
+<td align='right'>35 C.</td>
+</tr>
+<tr>
+<td>Condensed, sweetened</td>
+<td>&nbsp;</td>
+<td align='right'>1-1/4 tbsp</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Cream, average</td>
+<td align='right'>1-1/3 oz. 100 C.</td>
+<td align='right'>1 tbsp</td>
+<td>50 C.</td>
+</tr>
+<tr>
+<td>Cream, whipped</td>
+<td align='right'>1-1/3 oz. 100 C.</td>
+<td align='right'>1 h. tbsp</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Eggs, 1 large</td>
+<td align='right'>1 -- 100 C.</td>
+<td align='right'>Average egg</td>
+<td align='right'>80 C.</td>
+</tr>
+<tr>
+<td colspan="4">Boiled or poached; if fried, C. depend upon fat
+adhering.</td>
+</tr>
+</table>
+<br />
+</div>
+<h3>VEGETABLES</h3>
+<p>When not otherwise indicated, the method of cooking is by
+boiling. The caloric value of sauces served with them not
+included.</p>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>Asparagus, large stalks</td>
+<td align='right'>20 -- 100 C.</td>
+<td align='right'>1 stalk</td>
+<td align='right'>5 C.</td>
+</tr>
+<tr>
+<td>Beets</td>
+<td align='right'>1 lb. -- 100 C.</td>
+<td align='right'>2 h. tbsp</td>
+<td align='right'>30 C.</td>
+</tr>
+<tr>
+<td>Beans, Baked, home</td>
+<td align='right'>1-1/2 oz. 100 C.</td>
+<td align='right'>3 h. tbsp</td>
+<td align='right'>300 C.</td>
+</tr>
+<tr>
+<td>Beans, Baked, canned</td>
+<td align='right'>2-1/2 oz. 100 C.</td>
+<td align='right'>3 h. tbsp</td>
+<td align='right'>150 C.</td>
+</tr>
+<tr>
+<td>Beans, Lima</td>
+<td align='right'>3 oz. 100 C.</td>
+<td align='right'>3 h. tbsp</td>
+<td align='right'>130 C.</td>
+</tr>
+<tr>
+<td>Beans, String</td>
+<td align='right'>1 lb. 100 C.</td>
+<td align='right'>2 h. tbsp</td>
+<td align='right'>15 C.</td>
+</tr>
+<tr>
+<td>Cabbage</td>
+<td align='right'>1-1/2 lb. 100 C.</td>
+<td align='right'>3 h. tbsp</td>
+<td align='right'>10 C.</td>
+</tr>
+<tr>
+<td>Carrots</td>
+<td align='right'>1 lb. 100 C.</td>
+<td align='right'>3 h. tbsp</td>
+<td align='right'>20 C.</td>
+</tr>
+<tr>
+<td>Cauliflower</td>
+<td align='right'>1 lb. 100 C.</td>
+<td align='right'>3 h. tbsp</td>
+<td align='right'>20 C.</td>
+</tr>
+<tr>
+<td>Celery, uncooked</td>
+<td align='right'>1 lb. 100 C.</td>
+<td align='right'>6 stalks</td>
+<td align='right'>15 C.</td>
+</tr>
+<tr>
+<td>Corn, canned</td>
+<td align='right'>3-1/3 oz. 100 C.</td>
+<td align='right'>2 h. tbsp</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Corn, green, 1 ear Medium size.</td>
+<td align='right'>3-1/3 oz. 100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Cucumber</td>
+<td align='right'>1-1/2 lb. 100 C.</td>
+<td align='right'>10 to 12 thin slices</td>
+<td align='right'>10 C.</td>
+</tr>
+<tr>
+<td>Lettuce</td>
+<td align='right'>1-1/2 lb. 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>5-10 C.</td>
+</tr>
+<tr>
+<td>Mushrooms</td>
+<td align='right'>8 oz. 100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Onions, 2 large</td>
+<td align='right'>8 oz. 100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Parsnips</td>
+<td align='right'>8 oz. 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>2 oz., 25 C.</td>
+</tr>
+<tr>
+<td>Peas, green</td>
+<td align='right'>3 oz. 100 C.</td>
+<td align='right'>A.h., 3 h. tbsp</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Potatoes, sweet</td>
+<td align='right'>1-1/2 oz. 100 C.</td>
+<td align='right'>1 medium</td>
+<td align='right'>200 C.</td>
+</tr>
+<tr>
+<td>Potatoes, white</td>
+<td align='right'>3 oz. 100 C.</td>
+<td align='right'>1 medium</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Potato Chips......scant</td>
+<td align='right'>1 oz. 100 C.</td>
+<td align='right'>A.h., 8-10 pieces</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Radishes</td>
+<td align='right'>1 lb. 100 C.</td>
+<td align='right'>A.h., 6 red button</td>
+<td align='right'>15 C.</td>
+</tr>
+<tr>
+<td>Spinach</td>
+<td align='right'>1-1/2 lb. 100 C.</td>
+<td align='right'>A.h., 1/2 cup</td>
+<td align='right'>25 C.</td>
+</tr>
+<tr>
+<td>Squash</td>
+<td align='right'>1 lb. 100 C.</td>
+<td align='right'>A.h., 2h. tbsp</td>
+<td align='right'>25 C.</td>
+</tr>
+<tr>
+<td>Tomatoes</td>
+<td align='right'>1 lb. 100 C.</td>
+<td align='right'>A.h., 1 large</td>
+<td align='right'>50 C.</td>
+</tr>
+<tr>
+<td>Turnips</td>
+<td align='right'>1 lb. 100 C.</td>
+<td align='right'>A.h., 2 h. tbsp</td>
+<td align='right'>25 C.</td>
+</tr>
+</table>
+<br />
+</div>
+<h3>FRUITS</h3>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>Apple</td>
+<td align='right'>7 oz. 100 C.</td>
+<td align='right'>1 average size</td>
+<td align='right'>50 C.</td>
+</tr>
+<tr>
+<td>Banana</td>
+<td align='right'>5 oz. 100 C.</td>
+<td align='right'>1 small</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Berries .. average</td>
+<td align='right'>5 oz. 100 C.</td>
+<td align='right'>1 small cup</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Cantaloupe</td>
+<td align='right'>1 lb. 100 C.</td>
+<td align='right'>A.h., 1/2 melon</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Cherries</td>
+<td align='right'>5 oz. 100 C.</td>
+<td align='right'>A.h., 1 small cup</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Grapes</td>
+<td align='right'>5 oz. 100 C.</td>
+<td align='right'>A.h., 1 small bunch</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Lemons (5 oz. each)</td>
+<td align='right'>2 -- 100 C.</td>
+<td align='right'>Average size</td>
+<td align='right'>30 C.</td>
+</tr>
+<tr>
+<td>They won't make you thin.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Oranges (9 oz. each)</td>
+<td align='right'>1 -- 100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Peaches (5 oz. each)</td>
+<td align='right'>2 -- 100 C.</td>
+<td align='right'>Average size</td>
+<td align='right'>50 C.</td>
+</tr>
+<tr>
+<td>Pears (6 oz. each)</td>
+<td align='right'>1 -- 100 C.</td>
+<td align='right'>Average size</td>
+<td align='right'>90 C.</td>
+</tr>
+<tr>
+<td>Pineapple, fresh</td>
+<td align='right'>7 oz. 100 C.</td>
+<td align='right'>2 slices, 1 in. thick</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Plums, large</td>
+<td align='right'>3 or 4 100 C.</td>
+<td align='right'>1 plum</td>
+<td align='right'>30 C.</td>
+</tr>
+<tr>
+<td>Watermelon</td>
+<td align='right'>1-1/2 lb. 100 C.</td>
+<td align='right'>Large slice</td>
+<td align='right'>15 C.</td>
+</tr>
+<tr>
+<td>Dates (dry), large</td>
+<td align='right'>3-4 100 C.</td>
+<td align='right'>1 large</td>
+<td align='right'>25 C.</td>
+</tr>
+<tr>
+<td>Figs (dry), large</td>
+<td align='right'>1-1/2 100 C.</td>
+<td align='right'>1 large</td>
+<td align='right'>65 C.</td>
+</tr>
+<tr>
+<td>Prunes (dry), large</td>
+<td align='right'>3 -- 100 C.</td>
+<td align='right'>1 large</td>
+<td align='right'>35 C.</td>
+</tr>
+<tr>
+<td colspan="3">Stewed, 4 medium, with 4 tbsp. juice</td>
+<td>200 C.</td>
+</tr>
+</table>
+<br />
+</div>
+<h3>BREAD AND CRACKERS</h3>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>Brown Bread, 1 slice,</td>
+<td>3 in. in diam., 3/4 in. thick</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Corn Bread, 3 x 2 x 3/4</td>
+<td align='right'>1-1/2 oz.</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Victory Bread, 1 slice,</td>
+<td>3 x 4 x 1/2 in.</td>
+<td align='right'>100 C.</td>
+</tr>
+</table>
+<br />
+</div>
+<p>White, gluten, rye, whole wheat, etc., practically same caloric
+value per same weight. There is so little difference between the
+caloric value of gluten bread and other breads that it is not
+necessary for reducing to try to get it. (Toasted bread has the
+same caloric value that it had before toasting. It is more easily
+digested, but just as fattening. Advised, however, because it makes
+you chew.)</p>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>1 French or Vienna roll</td>
+<td align='right'>100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Zweiback</td>
+<td align='right'>3/4 oz. 100 C.</td>
+<td>1 slice, 3-1/4 x 1-1/4 x 1/2 in.,</td>
+<td align='right'>35 C.</td>
+</tr>
+<tr>
+<td>Graham Crackers</td>
+<td align='right'>3 -- 100 C.</td>
+<td align='right'>1 c., 3 in. sq.</td>
+<td align='right'>35 C.</td>
+</tr>
+<tr>
+<td>Oyster Crackers</td>
+<td align='right'>24 -- 100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Soda Crackers</td>
+<td align='right'>4 -- 100 C.</td>
+<td align='right'>1 c.</td>
+<td align='right'>25 C.</td>
+</tr>
+<tr>
+<td>Pretzels</td>
+<td align='right'>5 -- 100 C.</td>
+<td align='right'>1 p.</td>
+<td align='right'>20 C.</td>
+</tr>
+</table>
+<br />
+</div>
+<h3>BREAKFAST FOODS, ETC.</h3>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>Farina or Cream of Wheat</td>
+<td align='right'>6 oz. -- 100 C.</td>
+<td align='right'>2 h. tbsp</td>
+<td align='right'>60 C.</td>
+</tr>
+<tr>
+<td>Force</td>
+<td align='right'>1 oz. -- 100 C.</td>
+<td align='right'>5 h. tbsp</td>
+<td align='right'>65 C.</td>
+</tr>
+<tr>
+<td>Grapenuts -- scant</td>
+<td align='right'>1 oz. -- 100 C.</td>
+<td align='right'>2 tbsp</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Griddle Cakes, 4-1/2 in. in diam.</td>
+<td align='right'>100 C.</td>
+<td align='right'>A.h., 3 cakes</td>
+<td align='right'>300 C.</td>
+</tr>
+<tr>
+<td colspan="4">(This does not include butter and syrup,
+remember.)</td>
+</tr>
+<tr>
+<td>Hominy</td>
+<td align='right'>4 oz. -- 100 C.</td>
+<td align='right'>2 h. tbsp</td>
+<td align='right'>85 C.</td>
+</tr>
+<tr>
+<td>Macaroni, plain</td>
+<td align='right'>4 oz. -- 100 C.</td>
+<td align='right'>2 h. tbsp</td>
+<td align='right'>90 C.</td>
+</tr>
+<tr>
+<td colspan="2">Macaroni and cheese (depends on amt. cheese)</td>
+<td align='right'>2 h. tbsp</td>
+<td align='right'>200-300 C.</td>
+</tr>
+<tr>
+<td>Muffin, average</td>
+<td align='right'>3/4 m. -- 100 C.</td>
+<td align='right'>1 muffin</td>
+<td align='right'>125 C.</td>
+</tr>
+<tr>
+<td>Oatmeal</td>
+<td align='right'>5 oz. -- 100 C.</td>
+<td align='right'>1 small cup</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Puffed Rice</td>
+<td align='right'>1 oz. -- 100 C.</td>
+<td align='right'>5 h. tbsp</td>
+<td align='right'>50 C.</td>
+</tr>
+<tr>
+<td>Popcorn (cups)</td>
+<td align='right'>1-1/2 -- 100 C.</td>
+<td colspan="2">A.h. depends on butter added.</td>
+</tr>
+<tr>
+<td>Rice, boiled</td>
+<td align='right'>4 oz. -- 100 C.</td>
+<td align='right'>1/2 cup</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Shredded Wheat Biscuit</td>
+<td align='right'>1 -- 100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Triscuits (<i>2</i>)</td>
+<td align='right'>100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Waffles -- scant</td>
+<td align='right'>1/2 w. -- 100 C.</td>
+<td align='right'>1 waffle</td>
+<td align='right'>225 C.</td>
+</tr>
+</table>
+<br />
+</div>
+<h3>CANDY, PASTRIES AND SWEETS</h3>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>Chocolate creams, medium.</td>
+<td align='right'>1 -- 100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Chocolate, 1 lb</td>
+<td align='right'>2880 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Cherries, candied</td>
+<td align='right'>10 -- 100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Cup Custard, 1/3 cup</td>
+<td align='right'>100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td colspan="3">Chocolate Nut Caramels 1 x 1 x 4/5 in.</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td colspan="4">Other candies, reckon sugar, nuts, etc.</td>
+</tr>
+<tr>
+<td>Cookies, plain, diam. 3 in.</td>
+<td align='right'>2 -- 100 C.</td>
+<td align='right'>1 cookie</td>
+<td align='right'>50 C.</td>
+</tr>
+<tr>
+<td colspan="4">If raisins or nuts in them, count extra.</td>
+</tr>
+<tr>
+<td>Doughnut -- scant 2/3</td>
+<td align='right'>100 C.</td>
+<td align='right'>1 average size</td>
+<td align='right'>160 C.</td>
+</tr>
+<tr>
+<td>Ginger-snap</td>
+<td align='right'>5 -- 100 C.</td>
+<td align='right'>1 gingersnap</td>
+<td align='right'>20 C.</td>
+</tr>
+<tr>
+<td>Honey -- h. tbsp</td>
+<td align='right'>1 -- 100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td colspan="4">Thick syrups approximately the same.</td>
+</tr>
+<tr>
+<td>Ladyfingers -- scant</td>
+<td align='right'>1 oz. -- 100 C.</td>
+<td align='right'>1 ladyfinger</td>
+<td align='right'>35-50 C.</td>
+</tr>
+<tr>
+<td>Macaroons</td>
+<td align='right'>2 -- 100 C.</td>
+<td align='right'>1 macaroon</td>
+<td align='right'>50 C.</td>
+</tr>
+<tr>
+<td colspan="4">Pie with top crust, about 1/4</td>
+</tr>
+<tr>
+<td>ordinary slice, or 1-1/4 in.</td>
+<td align='right'>100 C.</td>
+<td align='right'>A.h., 1/6 pie</td>
+<td align='right'>350 C.</td>
+</tr>
+<tr>
+<td>Pie without top crust, 2 in.</td>
+<td align='right'>100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td colspan="2">Custard, lemon, squash, etc.</td>
+<td align='right'>A.h., 1/6 pie.</td>
+<td align='right'>250-300 C.</td>
+</tr>
+<tr>
+<td>Puddings, average -- cup</td>
+<td align='right'>1/4 -- 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>200-350 C.</td>
+</tr>
+<tr>
+<td colspan="4">Depends upon richness.</td>
+</tr>
+<tr>
+<td>Ice Cream -- h. tbsp</td>
+<td align='right'>1 -- 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>200-350 C.</td>
+</tr>
+<tr>
+<td colspan="4">Depends upon richness.</td>
+</tr>
+<tr>
+<td>Cakes</td>
+<td align='right'>1 oz. -- 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>200-350 C.</td>
+</tr>
+<tr>
+<td colspan="4">Depends upon size, icing, fruit, nuts, etc.;
+compute approximately.</td>
+</tr>
+<tr>
+<td>Sugar -- cubes</td>
+<td align='right'>3 -- 100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Granulated -- h. tsp</td>
+<td align='right'>2 -- 100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+</table>
+<br />
+</div>
+<p>Saccharine, a coal tar product 300 to 500 times sweeter than
+sugar, but of no food value. Not advisable to use habitually.
+Better learn to like things unsweetened&mdash;it can be done.</p>
+<h3>CONDIMENTS AND SAUCES</h3>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>Mayonnaise -- m. tbsp</td>
+<td align='right'>1 -- 100 C.</td>
+<td align='right'>A.h.</td>
+<td align='right'>200 C.</td>
+</tr>
+<tr>
+<td>Olive oil and other oils. dsp.</td>
+<td align='right'>1 -- 100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Olives, green or ripe</td>
+<td align='right'>6-8 -- 100 C.</td>
+<td align='right'>1 olive</td>
+<td align='right'>10-15 C.</td>
+</tr>
+<tr>
+<td>Tomato Catsup</td>
+<td align='right'>6 oz. -- 100 C.</td>
+<td align='right'>1 tbsp.</td>
+<td align='right'>10 C.</td>
+</tr>
+<tr>
+<td>Thick Gravies -- tbsp.</td>
+<td align='right'>3 -- 100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+</table>
+<br />
+</div>
+<h3>NUTS</h3>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>Almonds, large</td>
+<td align='right'>10 -- 100 C.</td>
+<td align='right'>1 almond</td>
+<td align='right'>10 C.</td>
+</tr>
+<tr>
+<td>Brazil, large</td>
+<td align='right'>2-1/2 -- 100 C.</td>
+<td align='right'>1 Brazil nut</td>
+<td align='right'>45 C.</td>
+</tr>
+<tr>
+<td>Chestnuts, small</td>
+<td align='right'>20 -- 100 C.</td>
+<td align='right'>1 chestnut</td>
+<td align='right'>5 C.</td>
+</tr>
+<tr>
+<td>Peanuts, large double</td>
+<td align='right'>10 -- 100 C.</td>
+<td align='right'>1 bag</td>
+<td align='right'>250-300 C.</td>
+</tr>
+<tr>
+<td>Pecans, large</td>
+<td align='right'>5 -- 100 C.</td>
+<td align='right'>1 pecan</td>
+<td align='right'>20 C.</td>
+</tr>
+<tr>
+<td>Walnuts, large</td>
+<td align='right'>3-1/3 -- 100 C.</td>
+<td align='right'>1 walnut</td>
+<td align='right'>30 C.</td>
+</tr>
+<tr>
+<td>Cocoanut, prepared</td>
+<td align='right'>1/2 oz. -- 100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Peanut Butter</td>
+<td align='right'>2-1/2 tsp. -- 100 C.</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+</table>
+<br />
+</div>
+<h3><i>Key to Key</i></h3>
+<div class="sidenote"><i>Remember This</i></div>
+<p>If you will remember the following portions of food, you will
+have a standard by which to compute your servings:</p>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>Lean Meat: a piece 3 x 2 x 1/2 (2 oz.)</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>&nbsp;&nbsp;&nbsp;Now if your serving of meat or fish is
+fat,</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;&nbsp;&nbsp;mentally cut in two for same value. If
+very</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;&nbsp;&nbsp;lean, you should add a little.</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>White Bread: slice 3 x 4x 1/2</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Compute other breads by this.</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Butter: 1 scant tablespoonful</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Sugar: 1 heaping teaspoonful</td>
+<td align='right'>50 C.</td>
+</tr>
+<tr>
+<td>Potatoes: 1 medium, boiled or baked.</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Watery Vegetables: 1 helping</td>
+<td align='right'>15-35 C.</td>
+</tr>
+</table>
+<br />
+</div>
+<p>If food is fried, or butter, oil, or cream sauces are added, the
+C. value increases markedly.</p>
+<h3><i>Review</i></h3>
+<p>1. Why is a mixture of foods necessary?</p>
+<p>2. Give the caloric value of the following: 1 glass of milk,
+skim; buttermilk; 10 chocolate creams; 1 bag peanuts; 1 pat butter;
+1 piece pie.</p>
+<p>3. Name foods low in caloric value. Why are they valuable?</p>
+<p>4. How many calories of bread and butter do you daily
+consume?</p>
+<p>5. Reckon your usual caloric intake. How much of it is in excess
+of your needs?</p>
+<p>6. Memorize caloric value of foods you are fond of.</p>
+<h3><i>This Table of Foods, With the C Given Per Oz. Will Help
+You</i></h3>
+<p>The caloric value of pure fat is 255 C per oz., dry starches and
+sugars (carbohydrates), and protein (the meat element), is 113.
+This means fats are 2-1/4 times more fattening than other foods.
+Most foods contain considerable water, so the following is an
+approximate table of foods 'as is.' I have given round numbers in
+the table so you can more easily remember them. <i>Memorize
+it</i>.</p>
+<div class='center'><br />
+<br />
+Calories per oz.<br />
+<br />
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>Fats</td>
+<td align='right'>255</td>
+</tr>
+<tr>
+<td>Nuts, edible part</td>
+<td align='right'>200</td>
+</tr>
+<tr>
+<td>Sugar</td>
+<td align='right'>115</td>
+</tr>
+<tr>
+<td>Cream cheese</td>
+<td align='right'>110</td>
+</tr>
+<tr>
+<td>Cottage cheese (no fat)</td>
+<td align='right'>30</td>
+</tr>
+<tr>
+<td>Breads</td>
+<td align='right'>75</td>
+</tr>
+<tr>
+<td>Lean meats</td>
+<td align='right'>50</td>
+</tr>
+<tr>
+<td>Lean fish</td>
+<td align='right'>35</td>
+</tr>
+<tr>
+<td>Eggs (per oz.)</td>
+<td align='right'>40</td>
+</tr>
+<tr>
+<td>Milk, whole</td>
+<td align='right'>20</td>
+</tr>
+<tr>
+<td>Milk, skim and buttermilk (no fat)</td>
+<td align='right'>10</td>
+</tr>
+<tr>
+<td>Milk, condensed, sweet</td>
+<td align='right'>100</td>
+</tr>
+<tr>
+<td>Milk, condensed, unsweet.</td>
+<td align='right'>50</td>
+</tr>
+<tr>
+<td>Cream, thin</td>
+<td align='right'>60</td>
+</tr>
+<tr>
+<td>Cream, thick</td>
+<td align='right'>110</td>
+</tr>
+<tr>
+<td>Fruits: Dried</td>
+<td align='right'>100</td>
+</tr>
+<tr>
+<td>Sweet</td>
+<td align='right'>25</td>
+</tr>
+<tr>
+<td>Acid</td>
+<td align='right'>15</td>
+</tr>
+<tr>
+<td>Vegetables: Potatoes, plain (oz.)</td>
+<td align='right'>30</td>
+</tr>
+<tr>
+<td>Cooked Legumes, (peas, beans, etc.)</td>
+<td align='right'>20-35</td>
+</tr>
+<tr>
+<td>Watery and leafy</td>
+<td align='right'>5-15</td>
+</tr>
+</table>
+<br />
+</div>
+<hr style="width: 65%;" />
+<h2><a name="Chapter5" id="Chapter5"></a>5</h2>
+<h3>Vegetarianism vs. Meat Eating</h3>
+<div class="sidenote"><i>Protein</i></div>
+<p>As protein is the only food which builds and repairs tissue, it
+is the food which has caused the most controversy.</p>
+<p>First: As to the amount needed.</p>
+<p>Second: As to whether animal flesh protein is necessary.</p>
+<div class="sidenote"><i>Chittenden</i></div>
+<p>AMOUNT NEEDED: It was thought for many years that 150 grams or 5
+ounces of dry protein (equivalent to about 1-1/2 pounds lean meat)
+per day was necessary. But experiments of Chittenden and others
+have proved that considerably less is sufficient, and that the
+health is improved if less is taken.</p>
+<p>Chittenden's standard is 50 grams, or 1-2/3 ounces, dry protein
+(equivalent to 1/2 pound meat per day). This is considered by many
+as insufficient. A variation from 1-2/3 to 3 ounces dry protein per
+day will give a safe range. (ROSE.)</p>
+<div class="sidenote"><i>Approx. 240 to 360 C Per Day</i></div>
+<p><i>The amount of protein needed is comparatively independent of
+the amount of physical exertion</i>, thus differing from the purely
+fuel foods, carbohydrates and fats, which should vary in direct
+proportion to the amount of physical exertion. In general, 10 to 15
+per cent of the total calories per day should be taken as protein.
+An excess is undoubtedly irritant to the kidneys, blood vessels,
+and other organs, and if too little is taken the body tissues will
+suffer.</p>
+<p>Not all of the protein should be taken in the form of animal
+protein; at least one-half should be taken from the vegetable
+kingdom.</p>
+<p><i>Animal Flesh Protein</i></p>
+<div class="sidenote"><i>Necessary?</i></div>
+<p>The following are a few of the chief reasons given by those who
+object to its use:</p>
+<div class="sidenote"><i>The Negative Side</i></div>
+<p>First: The animal has just as much right to life, liberty, and
+pursuit of happiness as we have.</p>
+<p>Second: They may be diseased, and there is the possibility of
+their containing animal parasites, such as tapeworms and
+trichin&aelig;. I would like to tell you more about worms, they are
+so interesting, but He says not to try to tell all I know in this
+little book; that maybe he will let me write another sometime,
+although it is a terrible strain on him, and that I have given
+enough of the family history, anyway.</p>
+<div class="sidenote"><i>Some Word</i></div>
+<p>Third: The tissues of animals contain excrementitious material,
+which may cause excess acidity, raise the blood pressure, and so
+forth.</p>
+<p>Fourth: More apt to putrefy and thus give ptomaine
+poisoning.</p>
+<p>Fifth: Makes the disposition more vicious.</p>
+<p>(Honest,&mdash;animals eating meat exclusively are more
+vicious.)</p>
+<div class="sidenote"><i>The Affirmative Side</i></div>
+<p>Those who believe that animal protein should be eaten answer
+these points as follows:</p>
+<p>First: Survival of the fittest.</p>
+<p>Second: If you give decent support to your health departments
+they can furnish enough inspectors to prevent the marketing of
+diseased meat; and if some should slip through, if you thoroughly
+bake, boil, or fry your animal parasites they will lose their
+pep.</p>
+<div class="figright"><img src="images/055.png" width="50%" alt=""
+title="" /></div>
+<p>Third: Most of the harmful products are destroyed by the
+intestines and liver.</p>
+<p>Fourth: True, but see that you get good meat, and don't eat it
+in excess.</p>
+<p>Fifth: Unanswerable&mdash;to be proved later by personal
+experiments.</p>
+<p>In addition, they say that animal protein is more easily
+digested, that 97 per cent is assimilated because it is animal, and
+so it is much more to be desired, especially by children and
+convalescents; that vegetable protein is enclosed in cellulose, and
+only 65 to 75 per cent is used by the system; thus the diet is apt
+to be too bulky if the proper amount is taken.</p>
+<div class="figright"><img src="images/056.png" width="40%" alt=""
+title="" /></div>
+<div class="sidenote"><i>Strong Vegetarians</i></div>
+<p>It has been proved, however, by several endurance tests, that
+the vegetarian contestants had more strength and greater endurance
+than their meat-eating competitors, so there is no reason why we
+should be worried by one or two, or even more, meatless days,
+especially when animal product protein, such as milk, eggs, cheese,
+and the vegetable proteins, as in the legumes and the nuts, are
+available.</p>
+<div class="sidenote"><i>A Confession</i></div>
+<p>I confess that for quite a while after studying vegetarian books
+I took a dislike to meat, but now I am in the comfortable state
+described by Benjamin Franklin in his autobiography. It seems that
+he had been converted to vegetarianism and had decided that he
+never again would eat the flesh of animals that had been ruthlessly
+slaughtered, when they so little deserved that fate.</p>
+<p>But he was exceedingly fond of fish, and while on a fishing
+party, as some fish were being fried, he found they did smell most
+admirably well, and he was greatly torn between his desire and his
+principle. Finally he remembered that when the fish were opened he
+saw some smaller fish in their stomachs, and he decided that if
+they could eat each other he could eat them.</p>
+<div class="sidenote"><i>Most Noted Picture of B. Franklin
+Extant</i></div>
+<div class="figcenter"><img src="images/057.png" width="50%" alt=""
+title="" />
+<br /></div>
+<h3><i>Protein Calories in 100 C Portions of Food</i></h3>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>In 100 C's Bread, 1 slice, (W.W. the highest)</td>
+<td align='right'>12 to 16 C's P</td>
+</tr>
+<tr>
+<td>In 100 C's Cooked Cereals, 1 sm. cup, (oatmeal highest)</td>
+<td align='right'>10 to 18 C's P</td>
+</tr>
+<tr>
+<td>In 100 C's Rice, 1 small cup</td>
+<td align='right'>10 C's P</td>
+</tr>
+<tr>
+<td>In 100 C's Macaroni, 1 small cup</td>
+<td align='right'>15 C's P</td>
+</tr>
+<tr>
+<td>In 100 C's Whole milk, 5 oz.</td>
+<td align='right'>20 C's P</td>
+</tr>
+<tr>
+<td>In 100 C's Skim and buttermilk, 10 oz.</td>
+<td align='right'>35 C's P</td>
+</tr>
+<tr>
+<td>In 100 C's Cheese, 3 heaping tbsp. Cottage cheese</td>
+<td align='right'>75 C's P</td>
+</tr>
+<tr>
+<td>In 100 C's Eggs 1-1/3</td>
+<td align='right'>36 C's P</td>
+</tr>
+<tr>
+<td>In 100 C's Meat or fish, Very lean 2-3 oz.</td>
+<td align='right'>50 to 75 C's P</td>
+</tr>
+<tr>
+<td>In 100 C's Nuts, peanuts, almonds, walnuts. Peanuts the
+highest</td>
+<td align='right'>10 to 20 C's P</td>
+</tr>
+<tr>
+<td>In 100 C's Beans 1/3 cup average</td>
+<td align='right'>20 C's P</td>
+</tr>
+<tr>
+<td>In 100 C's Green peas 3/4 cup average</td>
+<td align='right'>28 C's P</td>
+</tr>
+<tr>
+<td>In 100 C's Corn 1/3 cup average</td>
+<td align='right'>12 C's P</td>
+</tr>
+<tr>
+<td>In 100 C's Onions 3 to 4 medium</td>
+<td align='right'>12 C's P</td>
+</tr>
+<tr>
+<td>In 100 C's Potato 1 medium</td>
+<td align='right'>12 C's P</td>
+</tr>
+<tr>
+<td>In 100 C's Tomatoes 1 lb</td>
+<td align='right'>15 C's P</td>
+</tr>
+<tr>
+<td>In 100 C's Fresh fruits: berries, currants, rhubarb</td>
+<td align='right'>10 C's P</td>
+</tr>
+<tr>
+<td>Others</td>
+<td align='right'>2 to 5 C's P</td>
+</tr>
+</table>
+<br />
+</div>
+<hr style="width: 65%;" />
+<h2><a name="Chapter6" id="Chapter6"></a>6</h2>
+<h3>The Deluded Ones&mdash;My Thin Friends</h3>
+<div class="sidenote"><i>What!</i></div>
+<p>I am going to sandwich you in between the food calories and my
+fat friends, and maybe you can absorb some of them. In the first
+chapter, you remember, I said I was not particularly interested in
+you, but I have changed my mind, and I will treat you tenderly and
+carefully. I will have to preach a little bit first, but I don't
+mind that; I love to reform people&mdash;Yes, you need
+reforming!</p>
+<p>The first thing many of you have to do is to learn to accept the
+trivial annoyances and small misfits of life as a matter of course,
+for to give them attention <i>beyond their deserts</i> is to wear
+the web of your life to the warp.</p>
+<p>Elbert Hubbard never said anything better than that. Have that
+reproduced in motto form and put it on your bureau, and repeat it
+fifty times daily.</p>
+<div class="sidenote"><i>Good Philosophy</i></div>
+<p>Adopt my philosophy. If I have a trivial annoyance I analyze it
+carefully. Was I to blame? Yes? All right, I am glad, because then
+I can see that it will not happen again, so I stop worrying. If I
+am not to blame, if I could not help it in the least, well, then I
+don't worry about it, for that will not help it any, and I wasn't
+to blame! If it bobs up in my mind again, I say: "Now, look here,
+you annoyance, I have given you all the attention you deserve;
+avaunt, depart, get out!"</p>
+<div class="figcenter"><br />
+<img src="images/059.png" width="50%" alt="" title="" />
+<br />
+<br /></div>
+<div class="sidenote"><i>Simple</i></div>
+<p>Now, how is this philosophy going to help you gain?</p>
+<div class="sidenote"><i>Lost Calories</i></div>
+<p>When you worry needlessly, notice how tense your muscles are.
+You are exercising them all of the time and using hundreds of
+calories of energy. You raise your blood pressure, the internal
+secretory glands may overact (re-read what I have said about these
+glands in the fat people), and thus many more calories are used.
+The intestinal secretions do not flow so freely, you have
+indigestion and do not assimilate your food, and thus hundreds more
+calories are lost.</p>
+<p>It certainly is impossible to gain unless your food is
+assimilated.</p>
+<div class="sidenote"><i>Develop Poise</i></div>
+<p>So the first thing you have to learn is this mental control and
+to relax. Remember that word, relax. After you are better nourished
+your nervous system will not be on hair-trigger tension, and it
+will be easier for you.</p>
+<div class="sidenote"><i>No Pain In Matter; No Matter In Pain Why
+Worry?</i></div>
+<p>If you are ill in mind or body, remember that it is natural to
+be well, and that within your body nature has stored the most
+wonderful forces which are always tending towards the normal, or
+health, if not obstructed or hindered.</p>
+<p>Nature sometimes needs help to stimulate those forces, or to
+reinforce them, or to remove obstructions. This is where the
+physician comes in. But you yourself can aid nature the most by
+realizing that <i>nature is health and it is normal to be well</i>.
+By so doing, all of your organs function better and you are
+restored to normal more rapidly.</p>
+<div class="sidenote"><i>Sleep</i></div>
+<div class="sidenote"><i>Fresh Air</i></div>
+<p>Second: It is very important to have enough sleep. Dr. Richard
+Cabot says that probably resistance is lowered as much by lack of
+sufficient sleep as by any other factor, and that all you can soak
+into your system in twenty-four hours is not too much. Don't forget
+the fresh air.</p>
+<p>You generally suffer from sleeplessness, I believe. The
+overweights are always advised not to sleep too much. They will
+find while reducing that they won't want to sleep so much, anyway.
+They will like to stay awake&mdash;they feel so much happier.</p>
+<div class="sidenote"><i>Sometimes</i></div>
+<p>Now, when you retire and try to sleep but cannot, try
+this&mdash;it works with me. You know when you are passing over
+your mental images become distorted and grotesque. I artificially
+induce that state. If I find myself rehearsing about two hundred
+times, with appropriate gestures, the keen, witty, logical remarks
+which I could have made in favor of my pet legislation in the club
+discussion, but didn't, then I begin after this fashion:</p>
+<p>Pink elephants with green ribbons on their tails&mdash;red
+rhinoceri (is that right, or should it be
+rhinoceroses?)&mdash;smiling peanuts&mdash;Woman's City
+Club&mdash;Social Health Insurance&mdash;why didn't I say&mdash;I
+wish I had said&mdash;(here get out, you annoyance!)&mdash;pink
+elephants&mdash;and so forth and so forth.</p>
+<div class="sidenote"><i>Picture of Pink Elephant Adorned</i></div>
+<div class="figcenter"><img src="images/062.png" width="50%" alt=""
+title="" />
+<br /></div>
+<div class="sidenote"><i>Woe Is Me</i></div>
+<p>Now I realize I have ruined myself. I am my own worst enemy. I
+have exposed my whole life before those modern vivisectionists, the
+army of amateur psycho-analysts.</p>
+<div class="sidenote"><i>Exercise</i></div>
+<p>Third: Exercise. Great muscular exertion should be avoided, but
+the setting-up exercises that I advise, if begun with moderation
+and increased gradually, will undoubtedly stimulate the appetite
+and help the body functions to be better performed.</p>
+<div class="sidenote"><i>Food</i></div>
+<p>Fourth: Since food is the only source of body substance, you
+must gradually train your stomach so that it can care for enough
+food to not only supply your bodily energy, but to leave a little
+excess to be stored as fat.</p>
+<div class="sidenote"><i>Your Stomach</i></div>
+<p>If you have a small appetite&mdash;and many of you
+have&mdash;your stomach is undoubtedly contracted, and you must
+gradually add to the amount you have been eating, even though it
+may cause some distress, until you have disciplined it so that it
+can handle what you need without distress. The stomach is a
+muscular organ and can be trained and exercised somewhat as other
+organs can. You will not have much appetite at first, but it will
+develop. Sometimes a short fast for a day or two, drinking nothing
+but pure water, seems to be beneficial in the beginning.</p>
+<p>Do not drink much with your meals, unless the drink has food
+value by the addition of lots of cream or sugar, or both.</p>
+<div class="sidenote"><i>Eat More</i></div>
+<p>Decide how many calories you need for your activities, gradually
+add to your dietary until you have reached that number, and then
+some more, and you will gain as surely as the overweight individual
+will lose by doing the opposite. It may take a long time, or you
+may get results very rapidly, depending somewhat upon the
+individual characteristics. Gradually increase your butter, cream,
+sugar, chocolate, and so forth, as they are very high in food
+value.</p>
+<p>Study the Key to the Calories and reckon your calories every day
+for a while. You have already noticed that the foods that you like
+are low in food value.</p>
+<p>Here are some of the things you can take to add to your
+fuel:</p>
+<div class="sidenote"><i>Try Some of These</i></div>
+<p>A glass of milk, hot or cold, taken between meals and before
+retiring, will add about 500 calories.</p>
+<p>Cream sauce on your vegetables will add to their value.</p>
+<p>Cod liver oil, or olive oil, or cream, begun in small doses and
+gradually increased.</p>
+<p>One malted milk, made with milk, syrup, egg, ice cream, whipped
+cream, and the malted milk, will add about 500 calories.</p>
+<div class="sidenote"><i>Learned Phraseology</i></div>
+<p>You remember the painful time that I spoke of when there was so
+much more of me than there ought to be? Well, the aforesaid
+concoction, made with milk, syrup, egg, ice cream, whipped cream,
+and the malted milk, was accessory before the fact, and also
+particeps criminis before the law.</p>
+<p>I absorbed this phraseology by being president of the
+Professional Woman's Club, with its high-class women attorneys,
+ministers, dentists, Ph.D.'s, and "Medical Trust" doctors.</p>
+<div class="sidenote"><i>Explanatory Note 1</i></div>
+<p>"Medical Trust."&mdash;The American Medical Association
+(A.M.A.), a powerful trust you can't get into unless you have a
+high preliminary education and are a graduate of a high-class
+medical college. Eleven years' training after the grammar school is
+their minimum standard now.</p>
+<div class="sidenote"><i>Explanatory Note 2</i></div>
+<p>"League for Medical Ignorance."&mdash;The so-called "League for
+Medical Freedom"; the opponent of the above mentioned trust. Their
+standard&mdash;any old kind of a medical or religious training, two
+weeks or longer, engrafted on anyone who has the money to pay for
+the course. No education, no barrier; in fact, those of limited
+education make the loudest boosters for the league. In justice, I
+must say that many splendid, estimable persons belong to this
+league, not knowing these facts.</p>
+<div class="sidenote"><i>Thorough Mastication</i></div>
+<p>Fifth: See page 92 in my advice to the fat. It is as important
+for you as for them. (It always makes me mildly furious when I look
+up a word and am directed to seek some other locality. If it
+affects you that way&mdash;seek page 60 in my advice to you.)</p>
+<p>Also have your teeth X-rayed. Blind abscesses at the roots will
+cause all sorts of aches and pains, as well as underweight.</p>
+<div class="sidenote"><i>Especially About Your Ailments</i></div>
+<div class="sidenote"><i>Organ Recitals Wednesday Evenings
+Only</i></div>
+<p>Sixth: <i>Don't talk so much</i>. See if you can't leave out
+two-thirds of the totally unimportant, uninteresting details. A
+tremendous amount of energy is used in talking. This habit I would
+not say was confined to you, by any means; it is another one of
+those pretty nearly universal errors.</p>
+<p>I will not give you a sample fattening menu, for it might be all
+out of proportion to what you could handle, and it would upset you.
+Make out your own menus, realizing that you must work gradually to
+the desired amount.</p>
+<p>I am taking it for granted that you are organically sound, that
+your scientific, educated physician has said there is nothing the
+matter with you, except perhaps your "nervous" disposition.</p>
+<p>Have I not been nice to you? All right, relax and watch yourself
+get into the class of the plumptically adequate.</p>
+<p>And if you don't succeed after a faithful trial, take the
+milk-cure, with its three to six weeks' absolute rest.</p>
+<p><i>Recapitulation</i></p>
+<p>1. Calm yourself.<br />
+2. Sleep.<br />
+3. Exercise.<br />
+4. Food.<br />
+5. Masticate<br />
+6. Delete the details.<br />
+7. Milk-cure.</p>
+<p><i>Review</i></p>
+<p>1. Repeat Elbert Hubbard's advice.<br />
+2. Give three reasons why worry can make<br />
+you thin.<br />
+3. Define "Medical Trust" and "League<br />
+for Medical Freedom."<br />
+4. Memorize paragraph about nature<br />
+5. Enumerate the things you can eat to<br />
+increase your calories.</p>
+<hr style="width: 65%;" />
+<h2><a name="Chapter7" id="Chapter7"></a>7</h2>
+<h3>Exercise</h3>
+<p>It is practically impossible to reduce weight through exercise
+alone, unless one can do a tremendous amount of it. For the food
+that one eats is usually enough to cover the energy lost by the
+exercise.</p>
+<div class="sidenote"><i>Light On Your Feet</i></div>
+<div class="figcenter"><img src="images/068.png" width="50%" alt=""
+title="" />
+<br /></div>
+<p>However, exercise is a very important feature of any reducing
+program; not because of the fat that is burned up in the
+exercise&mdash;and there is some burned&mdash;but for the reason
+that it is necessary to keep one in a healthy condition. The
+muscles, the internal organs, the bones, the brain, are all
+benefited&mdash;in fact, the entire system.</p>
+<div class="sidenote"><i>Duty Dances</i></div>
+<p>The exercises described hereinafter will help make you fat or
+thin, and they will keep you supple, graceful, and light on your
+feet, so that when I tell my husband that he must dance with you,
+Madam, he will not say, "Nothing stirring," and when you,
+Professor, ask me to dance, I will not curse the day I was
+born.</p>
+<div class="sidenote"><i>Warning</i></div>
+<p>If you have not been accustomed to exercise, I warn you to take
+up only one or two at a time and do each one a few times only. You
+will be atrociously sore, and you will realize that you have
+muscles of which you wotted not.</p>
+<p>However, persist, if you are sure there are no organic reasons
+why you shouldn't&mdash;such as a weak heart. (In case you are very
+much overweight, I think it advisable to wait until you have
+reduced somewhat.)</p>
+<div class="figright"><img src="images/069.png" width="40%" alt=""
+title="" /></div>
+<div class="sidenote"><i>Or Classic Dancing</i></div>
+<p>It is splendid if you can belong to a gymnasium or to a physical
+culture class, but ten to fifteen minutes' systematic daily
+exercise practiced with vim, and each set followed by deep
+breathing, will do more good than a gymnasium spasmodically
+attended. Brisk walking with a long stride isn't so bad; in fact,
+if taken with a very long stride it will twist 'most every organ
+you have in your body.</p>
+<div class="figright"><img src="images/070a.png" width="40%" alt=""
+title="" /></div>
+<p>There are hundreds of exercises you can take. If you will notice
+little rascal's illustrations you will find many good ones. Those
+illustrating the beginning of this chapter are excellent.</p>
+<div class="figright"><img src="images/070b.png" width="40%" alt=""
+title="" /></div>
+<p>If possible, it is best to take the exercises on arising in the
+morning, but if you have a household to care for you may not be
+able to do so. For those who have to do their own work, it may be
+well to do the work first. You can do it in half the time if you
+plan it carefully and speed up. (This advice is not for my thin
+friends; their speedometers register too high already.) It does not
+matter so much when the exercises are done as that they are done,
+and done every day for the rest of your life, with the possible
+exception of two or three days a month.</p>
+<p>Gallstones, permanent stiff joints, and other little things like
+that will have a hard time forming.</p>
+<p><i>My Exercises</i></p>
+<div class="sidenote"><i>They Reach Most of My Muscles</i></div>
+<p>(The services of my noted artist I was able to obtain with great
+difficulty, as he was engaged in the more important work of making
+a swagger stick. I finally secured him by the promise of an ice
+cream cone and twenty-three cents to go with his two cents so that
+he could buy a Thrift Stamp. He is given due credit on the title
+page.)</p>
+<div class="sidenote"><i>Turn On Your Music</i></div>
+<p>These exercises executed with vim, vigor, and vip&mdash;deep
+breathing between each set&mdash;will take ten to fifteen minutes.
+Re-read my warning.</p>
+<div class="sidenote"><i>Little Movements with Meanings All Their
+Own</i></div>
+<div class="figcenter"><img src="images/071a.png" width="40%" alt=
+"" title="" /></div>
+<p>1. Feet together, arms outstretched, palms up, describe as large
+a circle as possible. Fine for round shoulders and fat backs. Do
+slowly and stretch fifteen times. Smile.</p>
+<div class="figcenter"><img src="images/071b.png" width="40%" alt=
+"" title="" /></div>
+<p>2. Arms outstretched, swing to right and to left as far as
+possible at least 15 times each.</p>
+<div class="sidenote"><i>Important! Keep Facial Expression
+Throughout as per Artist's Idea</i></div>
+<div class="figcenter"><img src="images/072a.png" width="40%" alt=
+"" title="" /></div>
+<p>3. Bend sideways, to right and left, alternately, as far as
+possible at least 15 times each.</p>
+<div class="figcenter"><img src="images/072b.png" width="40%" alt=
+"" title="" /></div>
+<p>4. Revolve the body upon the hips from right to left at least 10
+times, and left to right the same.</p>
+<div class="figcenter"><img src="images/072c.png" width="40%" alt=
+"" title="" /></div>
+<p>5. Bend and touch the floor with your fingers, without bending
+your knees, at least 15 times.</p>
+<div class="figcenter"><img src="images/073a.png" width="40%" alt=
+"" title="" /></div>
+<p>6. Knee-bending exercise, at least 15 times. This is hard at
+first.</p>
+<div class="figcenter"><img src="images/073b.png" width="40%" alt=
+"" title="" /></div>
+<p>7. Hand on door or wall, swing each leg back and forth at least
+15 times. To the side 15 times. Turn head, raise arm, and tense
+both.</p>
+<div class="sidenote"><i>You Will Soon Be as Graceful as
+Annette</i></div>
+<div class="figcenter"><img src="images/073c.png" width="40%" alt=
+"" title="" /></div>
+<p>8. Step on chair with each foot at least 10 times. This is good
+for calf and thigh muscles. After a while you won't look as though
+you needed a derrick to get onto a street car.</p>
+<div class="figcenter"><img src="images/074a.png" width="40%" alt=
+"" title="" /></div>
+<p>9. Arms on sides of chair. Come down and touch abdomen. Fine for
+back and abdomen. Fifteen times.</p>
+<div class="sidenote"><i>It Has Been Called to My Attention that
+Bone Back Brushes Should Not Be Used by Some; i.e., There Is Danger
+in Affinities</i></div>
+<div class="figcenter"><img src="images/074b.png" width="40%" alt=
+"" title="" /></div>
+<p>10. Brush hair vigorously at least 200 double strokes all over
+the head, N.S.E.W., using a brush in each hand.</p>
+<div class="sidenote"><i>Good Exercise</i></div>
+<p>(Military brushes are best. If you can't purloin a set of your
+husband's, two ordinary brushes will do.) Now shake out the loose
+dandruff. This is one of the best exercises and must not be
+omitted, for it accomplishes two purposes. It is a good arm and
+chest exercise, and it gives a healthy scalp absolutely free from
+the dammdruff.</p>
+<div class='center'>NOW</div>
+<div class="figcenter"><br />
+<img src="images/075.png" width="40%" alt="" title="" />
+<br /></div>
+<p>This for a few minutes, followed by this, the hot preferably at
+night.</p>
+<hr style="width: 65%;" />
+<h2><a name="Chapter8" id="Chapter8"></a>8</h2>
+<h3>At Last! How to Reduce</h3>
+<p>The title of this chapter indicates to whom it is addressed. All
+others please refrain from reading, for it is strictly private and
+confidential, and is intended only for those who need it.</p>
+<p>You thin and you normal had better save it, though, for you may
+qualify later. You are keeping right on reading now! I'm surprised.
+I wanted to tell my fat friends that the first thing they have to
+do is to get control of their will power, and now I can't do
+it.</p>
+<p>Somehow, will power with a layer of fat on it gets feeble. Don't
+laugh, you too thin! It gets worse than feeble, if there is no fat
+at all and the nervous system is starved, it&mdash;well, I won't
+say what it does, for I don't want to worry you.</p>
+<div class="sidenote"><i>Now That Order Is Restored I Will
+Resume</i></div>
+<p>Will power, being feeble to a greater or less degree, must be
+bolstered and aided a bit, to begin with, so&mdash;</p>
+<h3><i>First Order</i></h3>
+<div class="figright"><img src="images/077.png" width="40%" alt=""
+title="" /></div>
+<div class="sidenote"><i>Watch Your Weight!</i></div>
+<div class="sidenote"><i>Nature Always Counts</i></div>
+<p>Tell loudly and frequently to all your friends that you realize
+that it is unpatriotic to be fat while many thousands are starving,
+that you are going to reduce to normal, and will be there in the
+allotted time. If you belong to a club, round up the overweights
+and form a section. Call it the "Watch Your
+Weight&mdash;Anti-Kaiser Class." Tax the members sufficiently to
+buy a good, accurate pair of scales. Meet once a week to weigh.
+Wear approximately the same weight clothes, and weigh at the same
+time in relation to eating. Do this whether or not you belong to a
+club. Once or twice a week is often enough to weigh. Scales vary,
+so try to use the same ones.</p>
+<p>Don't be discouraged if some day after you have dieted well you
+seem to have gained. Nature sometimes seems fiendish that way. The
+excess weight is probably due to a retention of water, and will not
+be permanent. However, don't depend upon this too often! Usually,
+if you have gained when you think you ought not to, it is because
+Nature has been counting calories and you haven't.</p>
+<p>Have the members listed on a weight chart conspicuously placed
+near the scales, and record accurately the weight weekly.</p>
+<div class='center'><br />
+<br />
+<table border="1" cellpadding="5" summary="">
+<tr>
+<td colspan='8' align='center'>WATCH YOUR WEIGHT ANTI-KAISER
+CLASS</td>
+</tr>
+<tr>
+<td rowspan='2'>Members' Names</td>
+<td rowspan='2'>Normal<br />
+Weight</td>
+<td colspan='6' align='center'>Weight on</td>
+</tr>
+<tr>
+<td>Date</td>
+<td>Date</td>
+<td>Date</td>
+<td>Date</td>
+<td>Date</td>
+<td>Date</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+</table>
+<br />
+</div>
+<div class="sidenote"><i>No Funds for the Red Cross</i></div>
+<p>Those not reducing at least one pound per week to be fined
+soundly and the proceeds given to the Red Cross. That won't be a
+good way to raise funds for the chapter, though, for there will be
+no fines after the first week or so, when the members find what
+their maintenance diet should be and are consuming less than
+that.</p>
+<p>I will explain this maintenance diet business. You shameless
+thin ones, call back your more polite comrades&mdash;this is
+important for all of you. (I shall also tell you more fully about
+this in the last chapter.)</p>
+<div class="sidenote"><i>Maintenance Diet</i></div>
+<p>The maintenance diet is one which maintains you at your present
+weight, <i>i.e.,</i> you are not gaining or losing. You may be over
+or under normal, but are staying there. The intake equals the
+outgo.</p>
+<p>When you eat less than your maintenance diet, you are going to
+supply the deficiency with your own fat.</p>
+<p>So commit yourself on your honor that you are going to reduce or
+perish&mdash;no joke; you can't tell how near you are to it if you
+are much overweight. There are two general stages of fatty heart.
+In the first stage the heart is surrounded by a blanket of fat, and
+it also penetrates between the muscles. Later, if it goes on too
+long, the heart muscle itself degenerates to fat, then&mdash;</p>
+<div class="sidenote"><i>Good-night!</i></div>
+<p>Shakespeare warns you to make thy body less, hence thy grace
+more; leave gormandizing, and know that the grave doth gape for
+thee thrice wider than for other men.</p>
+<div class="figcenter"><br />
+<img src="images/079.png" width="30%" alt="" title="" />
+<br />
+<br /></div>
+<h3><i>Second Order</i></h3>
+<div class="sidenote"><i>Shrink Your Stomach</i></div>
+<p>Your stomach, long used to an excess of food for your
+needs&mdash;it may not be a large amount&mdash;but still, I repeat,
+being used to an excess of food for your needs, your stomach must
+be disciplined. It is undoubtedly distended, as it should not
+be.</p>
+<div class="sidenote"><i>Shrink Your Stomach</i></div>
+<p>A good way to show it that you are master is to fast for at
+least one day&mdash;drink nothing but pure water, hot or cold, as
+you prefer. It will protest vociferously and will tell all its
+friends, the different organs of your body, how you are persecuting
+it, and they will join the league against you and decide they will
+oust you from your position, and you will feel like&mdash;but don't
+mind it; it will soon know that you mean business, and, much
+chastened and considerably contracted, will take the next day a
+very small amount of food very gratefully.</p>
+<div class="sidenote"><i>Shrink Your Stomach</i></div>
+<p>If you do not want to be so severe with it you can allow it five
+glasses of hot or cold skim milk or buttermilk, one every three
+hours, say, at 10,1,4,7, and 10 o'clock. One glass is 80 calories,
+five equal 400 calories, which is not so much.</p>
+<div class="sidenote"><i>Or Mashed</i></div>
+<p>The baked potato and glass of skim milk diet, three times a day
+one day a week, which has its devotees, depends upon its low
+caloric content for its results. There is no magic in it, no yeast
+business which reduces. This is most wholesome, however, for
+potatoes contain a large amount of the potassium salts, which tend
+to counteract the effects of uric acid, and thus are good for the
+gouty type.</p>
+<div class="sidenote"><i>Mono-Diets</i></div>
+<p>The beefsteak, the milk, and the fruit diets are also good. One
+can gain as well as lose on the milk diet, all depending on number
+of calories consumed, and it is an excellent method for both. The
+beefsteak diet is beneficial for a short time, but too much protein
+over a long period has been shown to be harmful. An exclusive fruit
+diet is excellent for reduction.</p>
+<p>Low calorie days can be repeated once a week if necessary in
+order to keep the stomach in good order. Fruit juice, one-quarter
+glass, or fresh fruit, can be substituted for the skim milk, and
+you may prefer it.</p>
+<div class="sidenote"><i>But You Do Not Have To</i></div>
+<p>You could keep on this for some time, or fast for some time, and
+probably be much benefited. I fasted five days once, or rather
+fruit-juiced five days. I lost about ten pounds, I think, and my
+heart, which had begun to carry on, was relieved.</p>
+<div class="sidenote"><i>Sob Stuff</i></div>
+<p>It was during that period of which I have spoken, and of which I
+am ashamed; for I had my M.D. degree then and should have known
+better. But you know we have good authority that it is easier to
+teach twenty what were good to be done than to be one of twenty to
+follow our own teaching.</p>
+<h3><i>Third Order</i></h3>
+<div class="sidenote"><i>You Are Down to Business</i></div>
+<div class="sidenote"><i>And Maybe Diabetes</i></div>
+<p>Now you will have to reckon on the amount of food or number of
+calories you need per day. Review the rule I have given. You find
+for your age and <i>normal weight</i> that you will need, let us
+say for example, 2200 calories. You have probably been consuming
+twice that amount and either storing it away as fat or as disease.
+(It is surprising how small an excess will gradually add up pounds
+of fat. For instance, three pats of butter or three medium
+chocolate creams a day, if over the maintenance limit, would add
+approximately <i>27 pounds a year</i> to your weight!)</p>
+<p>Now you are to reduce your maintenance diet&mdash;the 2200
+calories we are taking for example&mdash;to 1200
+calories&mdash;quite a comfortable lot, you will find.</p>
+<p>You will be surprised how much 1200 calories will be if the food
+is judiciously selected.</p>
+<div class="sidenote"><i>After All, Hunger Is Much More Agreeable
+Than Apoplexy</i></div>
+<p>You may be hungry at first, but you will soon become accustomed
+to the change. I find that dry lemon or orange peel, or those
+little aromatic breath sweeteners, just a tiny bit, seem to stop
+the hunger pangs; or you may have a cup of fat-free bouillon or
+half an apple, or other low calorie food. (Count the calories
+here.)</p>
+<p>One thousand calories less food per day equals four ounces of
+fat lost daily&mdash;approximately 8 pounds per month. If you do
+not want to lose so fast, do not cut down so much.</p>
+<h3><i>Fourth Order</i></h3>
+<div class="sidenote"><i>You Register Joy</i></div>
+<p>You may eat just what you like&mdash;candy, pie, cake, fat meat,
+butter, cream&mdash;but&mdash;<i>count your calories!</i> You can't
+have many nor large helpings, you see; but isn't it comforting to
+know that you can eat these things? Maybe some meal you would
+rather have a 350-calorie piece of luscious pie, with a delicious
+150-calorie tablespoonful of whipped cream on it, than all the
+succulent vegetables Luther Burbank could grow in California.</p>
+<p>My idea of heaven is a place with me and mine on a cloud of
+whipped cream.</p>
+<div class="sidenote"><i>You Registered Too High</i></div>
+<p>Now that you know you can have the things you like, proceed to
+make your menus containing very little of them.</p>
+<h3><i>Fifth Order</i></h3>
+<p>This is going to be your chief business and pursuit in life for
+the next few months, this reducing of your weight. However, keep up
+your Red Cross and all other activities, fast and furiously, so
+that you won't be thinking about yourself.</p>
+<div class="sidenote"><i>More Warnings</i></div>
+<p>Don't reduce more than two or three pounds a week; two or less
+is better. If you are too cannibalistic, your heart, kidneys and
+nervous system are liable to suffer&mdash;you yourself are
+supplying too much fat in your dietary, and there are other
+scientific reasons against reducing too rapidly.</p>
+<p>However, you may find that the first week or so you may reduce
+five or seven pounds; but don't worry about this, for that is a
+slushy, watery fat that goes easily.</p>
+<p>If a claim like a cold should attack you, and after spraying
+nose and throat frequently with an antiseptic, and then denying the
+claim vigorously, it persists in running a severe course, better go
+back to maintenance diet for a few days.</p>
+<div class="sidenote"><i>Not Even While Cooking</i></div>
+<p><i>Don't "taste"!</i> You will find the second taste much harder
+to resist than the first. If you have allowed in your daily program
+something between meals (a good plan), take it, but not
+otherwise.</p>
+<p>Try not to overeat at any time, and thus undo the work that
+perhaps has taken you two or three days to accomplish. It will be
+all right occasionally, possibly one day a week, to eat up to your
+maintenance diet, but don't, I beg of you, go over it so that you
+will gain.</p>
+<p>You will be tempted quite frequently, and you will have to
+choose whether you will enjoy yourself hugely in the twenty minutes
+or so that you will be consuming the excess calories, or whether
+you will dislike yourself cordially for the two or three days you
+lose by your lack of will power.</p>
+<div class="sidenote"><i>I Ought Not to Do This</i></div>
+<p>I am afraid I am going to tell a story. I feel as though I were,
+and I don't want to. It is one I heard years ago at a teachers'
+convention at Riverside, when I was a tender, unsuspecting young
+school teacher, so it is perfectly good, albeit senile&mdash;and it
+illustrates my point so well&mdash;so well&mdash;well, you have to
+put yourself in the place of the little chaps, Billie and Johnnie,
+of the kindergarten.</p>
+<div class="sidenote"><i>A Little Anatomical Story</i></div>
+<p>It seems it was customary to bring a lunch, and Little-new-boy
+had come without one. Teacher asked Billie would he share? No,
+sturdily; not he. But little Johnnie, he would. Some time later,
+Johnnie, with a frantic waving of his hand, and with just pride in
+his generosity, informed the class that he had shared his lunch
+with Little-new-boy and he felt good is his little heart.</p>
+<p>Billie stood his ground and stoutly declared that he ate his and
+he felt good in his little belly.</p>
+<div class="figcenter"><br />
+<img src="images/086.png" width="30%" alt="" title="" />
+<br />
+<br /></div>
+<hr style="width: 65%;" />
+<h2><a name="Chapter9" id="Chapter9"></a>9</h2>
+<h3>Autobiographical</h3>
+<p>I did not give our thin friends a sample menu for fear it would
+upset them; but nothing can upset your digestion, I know. However,
+I will not give you a sample menu, either, but will tell you what I
+eat when I go on a reduction regime, which for me is 1200
+Calories.</p>
+<p>You will notice, most of my calories I have at dinner in the
+evening. You may not like this, but would rather have yours spread
+over the entire day; and you can suit your fancy, for it makes no
+difference as long as your total number per day stays within your
+reduction limit.</p>
+<div class="sidenote"><i>Make Out Several Menus if You
+Like</i></div>
+<p>Don't think you have to follow my menu. You might gain on it!
+Study the Key and select your own.</p>
+<p>Many will lose by going on the no-breakfast plan, or the
+no-lunch plan. If they do reduce, it is because they have lowered
+their daily consumption of food, and not because of the
+no-breakfast or no-lunch plan <i>per se.</i></p>
+<p>Fat seems to melt faster when the chief meal is in the middle of
+the day, and with only 200 or 300 calories of fruit for the evening
+meal. In this way you slim while you sleep.</p>
+<h3>MY BREAKFAST</h3>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>1 slice very dry coarse bread toast 1/4 in. thick</td>
+<td align='right'>50 C.</td>
+</tr>
+<tr>
+<td>Butter, 1/4 cu. in</td>
+<td align='right'>25 C.</td>
+</tr>
+<tr>
+<td>Hot water flavored with coffee</td>
+<td align='right'>00 C.</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+</tr>
+<tr>
+<td>Total</td>
+<td align='right'>75 C.</td>
+</tr>
+</table>
+<br />
+</div>
+<div class="sidenote"><i>Slim While You Sleep! Clever?</i></div>
+<p>You may prefer many more calories for breakfast, or none at all.
+This may not look good to you, but it means an awful lot in my
+young life, after my exercise and bath, to sit down to my little
+breakfast and read the papers.</p>
+<p>Recently I have found that two cups of moderately hot water with
+the juice of a lemon answers just as well as the toast and watery
+coffee, and is probably better. You might like some fruit.</p>
+<h3>MY LUNCHEON</h3>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>1 corn muffin&mdash;I am patriotic</td>
+<td align='right'>125 C.</td>
+</tr>
+<tr>
+<td>1 pat butter</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>1 cup coffee with 1 tbsp. cream</td>
+<td align='right'>50 C.</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;&mdash;</td>
+</tr>
+<tr>
+<td>Total</td>
+<td align='right'>275 C.</td>
+</tr>
+</table>
+<br />
+</div>
+<p>If you are patriotic and constipated, substitute one bran
+muffin. You can see that this is in reality a further extension of
+my sumptuous breakfast. If I get tired of this, I add a salad
+of</p>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>Lettuce, large amount, practically</td>
+<td align='right'>00 C.</td>
+</tr>
+<tr>
+<td>Roquefort cheese dressing</td>
+<td align='right'>100 C.</td>
+</tr>
+</table>
+<br />
+</div>
+<p>I am very fond of this Roquefort cheese dressing; 1-1/8in. cube
+of cheese in a little vinegar, no oil, keeps it within the hundred
+calories.</p>
+<p>You might prefer a baked apple or two tomatoes, or a dish of
+prunes, or 3 oz. of cottage cheese. The chief thing is to take what
+you like, not what I like. Count your calories.</p>
+<h3>MY DINNER</h3>
+<div class="sidenote"><i>I Don't Mean Your Husband's Dessert, I
+Mean My Husband's. My Word! I Got Out of That Quick!</i></div>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>Vegetable soup, or bouillon, no fat; or small oyster
+cocktail</td>
+<td align='right'>25 C.</td>
+</tr>
+<tr>
+<td>Lean meat, or "unthinking" lobster or fish, 5 or 6 oz</td>
+<td align='right'>300 C.</td>
+</tr>
+<tr>
+<td>Large serving of uncooked lettuce or cabbage, practically</td>
+<td align='right'>00 C.</td>
+</tr>
+<tr>
+<td>Mayonnaise or oil, 1/2 dsp</td>
+<td align='right'>50 C.</td>
+</tr>
+<tr>
+<td>&nbsp;&nbsp;&nbsp;1 large dish tomatoes, or cauliflower,</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;&nbsp;&nbsp;or string beans, or carrots, or turnips</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;&nbsp;&nbsp;(I hate turnips&mdash;just put them</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;&nbsp;&nbsp;down so you can see you can have them if you
+like)</td>
+<td align='right'>25 C.</td>
+</tr>
+<tr>
+<td>1 medium slice bread, or 1 medium potato</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>1 pat butter</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>100 calories of your husband's dessert</td>
+<td align='right'>100 C.</td>
+</tr>
+<tr>
+<td>Water</td>
+<td align='right'>00 C.</td>
+</tr>
+<tr>
+<td>1 cup cereal coffee, clear, practically</td>
+<td align='right'>00 C.</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;&mdash;&mdash;</td>
+</tr>
+<tr>
+<td>Total</td>
+<td align='right'>700 C.</td>
+</tr>
+</table>
+<br />
+</div>
+<h3>SUMMARY</h3>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>Breakfast</td>
+<td align='right'>75 C.</td>
+</tr>
+<tr>
+<td>Luncheon including salad</td>
+<td align='right'>375 C.</td>
+</tr>
+<tr>
+<td>Dinner</td>
+<td align='right'>700 C.</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;&mdash;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td align='right'>1150 C.</td>
+</tr>
+</table>
+<br />
+</div>
+<p>That leaves me 50 more calories to total 1200, to take before
+retiring if I am hungry. You should leave this 50 calories to take
+before retiring, because if you are hungry you will find it very
+difficult to go to sleep.</p>
+<p>A small cup of hot skimmed milk tends to be a sedative. Hunger,
+like cold feet, is hard to go to sleep on.</p>
+<div class="sidenote"><i>For Both Sexes</i></div>
+<p><i>If there is one thing more important than another, it is
+thorough mastication.</i></p>
+<div class="sidenote"><i>Sometimes I Take More Than 100 Calories of
+My Husband's Dessert. I Love Fat Men, But I Don't Want to Be
+Married to 'Em</i></div>
+<p>This applies to the thin as well as to the fat, and to the child
+as well as to the adult. Take a moderate mouthful and rassel with
+it until it is automatically swallowed. Chew until it is all gone
+before you put any more in your mouth. There is no better way of
+jollying yourself into thinking that you have had all you want than
+this Fletcherizing habit, and it takes the same time to consume
+one-half the amount of food you have been in the habit of
+eating.</p>
+<p>I will allow you all the water you want, in reason; in fact, I
+advise it while you are reducing, both at the meals and between
+meals. The only precaution is that at the meals it should not be
+drunk while food is in the mouth, for this would tend to lessen
+thorough mastication.</p>
+<p>Now, Madam and Madam's husband, when are you going to begin this
+important business of reducing? After the holidays? Tomorrow?
+<i>No! Right now.</i> The sooner you get started, the better. The
+chief thing to do, and the hardest, is to get started and to get
+the habit. After the first three days you will not dread it; in
+fact; you will feel so much better that you will not be willing to
+go back to your old habits of overeating.</p>
+<p>Now let's review a bit what you are to do.</p>
+<div class="sidenote"><i>Plan the Day Before</i></div>
+<p>First: Pledge yourself to yourself, and to someone else, so you
+will be ashamed to fail. There is a great deal of psychology to
+reducing. Use strong auto-suggestion. Decide just how much you are
+going to eat in advance of the meal&mdash;so many calories, <i>no
+more!</i> This sounds foolish, but it helps wonderfully.</p>
+<p>Second: Begin with a fast or a low caloric diet for the first
+day; keep it, if necessary, one day weekly.</p>
+<div class="sidenote"><i>Low Bridge on Fats and Pastries</i></div>
+<p>Third: Study food list and make out menus the caloric totals of
+which <i>are less</i> than your maintenance diet. Have a fairly
+balanced diet, some fat, some carbohydrates, some protein, and a
+good amount of green vegetables and fruit. <i>Have 200-300 C's of
+protein.</i></p>
+<p>Fourth: Masticate every morsel with such thoroughness that it is
+automatically swallowed.</p>
+<p>Fifth: Keep up your activities&mdash;Red Cross and other relief
+work.</p>
+<p>Sixth: Remember that you will feel good in your little heart
+when you resist temptation to overeat, and when you don't, you
+won't feel good anywhere.</p>
+<p>Seventh: Some vigorous exercise every day.</p>
+<div class="sidenote"><i>There Is Life Substance and Intelligence
+in Chocolate Creams!</i></div>
+<p>NOTE: If there comes a time when you think you will die unless
+you have some chocolate creams, go on a c.c. debauch. I do,
+occasionally, and will eat as many as ten or so; but I take them
+before dinner, then me for the balance of my dinner&mdash;</p>
+<div class='center'>
+<table border="1" cellpadding="4" summary="">
+<tr>
+<td>1 bowl of clear soup</td>
+<td align='right'>25 C.</td>
+</tr>
+<tr>
+<td>1 cracker</td>
+<td align='right'>25 C.</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;&mdash;</td>
+</tr>
+<tr>
+<td>Total</td>
+<td align='right'>50 C.</td>
+</tr>
+</table>
+<br />
+</div>
+<p>And thus, you see, every supposed pleasure in sin (eating) will
+furnish more than its equivalent of pain (dieting) until belief in
+material life (chocolate creams) is destroyed.</p>
+<h3><i>Review</i></h3>
+<p>1. Describe your stomach.</p>
+<p>2. If there is one thing more important than another, what is
+it?</p>
+<p>3. Repeat the five orders in chapter 8.</p>
+<p>4. Repeat the warnings.</p>
+<p>5. Work the following example:</p>
+<p><span style="margin-left: 1.5em;">X gains 25 pounds during the
+year.</span><br />
+<span style="margin-left: 1.5em;">How many calories has he
+averaged</span><br />
+<span style="margin-left: 1.5em;">daily over his maintenance
+diet?</span></p>
+<p>KEY:</p>
+<p><span style="margin-left: 1em;">25 lbs. fat = 400 oz.
+fat.</span><br />
+<span style="margin-left: 1em;">1 oz. fat represents 275 C. food
+consumed.</span><br />
+<span style="margin-left: 1em;">400 oz. = 400 x 275, or 110,000
+C.</span><br />
+<span style="margin-left: 1em;">110,000 &divide; 365 = 301
+C.</span><br />
+<i>Answer</i>. X has eaten 301 C. per day more<br />
+<span style="margin-left: 2em;">than necessary.</span></p>
+<p>6. How many calories have you averaged daily over your
+maintenance diet? And what could you have left off your menu and
+kept from gaining all that weight?</p>
+<hr style="width: 65%;" />
+<h2><a name="Chapter10" id="Chapter10"></a>10</h2>
+<h3>Testimonials</h3>
+<div class="sidenote"><i>From the Field</i></div>
+<p>After you have reduced or gained, let me share your joys. Write
+me a little note. You need not sign your name if you don't want to.
+I anticipate the following:</p>
+<div class="figright"><img src="images/095.png" width="40%" alt=""
+title="" /></div>
+<p>DEAR DOCTOR:</p>
+<p>I am so grateful to you, Dr. Lulu Hunt Peters, for what you have
+done for me. After reading your book, "Diet and Health, with Key to
+the Calories" my chronic case of meanness&mdash;I mean
+leanness&mdash;was absolutely cured. My weight, which was ... now
+is ... and I am on my way to normal. I am fond of you.</p>
+<hr style='width: 45%;' />
+<p>DEAREST DOCTOR:</p>
+<p>I cannot be too grateful to you, dear Doctor Lulu Hunt Peters,
+for your book "Diet and Health, with Key to the Calories," for I
+have lost ... pounds! My weight was ... and now is ... and I am on
+my way to normal.</p>
+<div class="figright"><img src="images/096a.png" width="40%" alt=""
+title="" /></div>
+<p>I should be ungrateful indeed if I did not mention that while
+reading the book a chronic case of dammdruff which I had had for
+years, and which had been given up by six specialists, was
+absolutely cured. I adore you!</p>
+<hr style='width: 45%;' />
+<div class="sidenote"><i>A Wonderful Demonstration</i></div>
+<p>DEAR DOCTOR:</p>
+<p>For your book, "Diet and Health, with Key to the Calories,"
+words are inadequate to express my thanks. For I have been
+delivered from a chronic affliction of many years' duration, for
+which I had tried all known methods of cure. I refer to the smoking
+of cheap cigars by my husband. He suddenly found he had no desire
+for the noxious weed! Your arm and leg exercises are wonderful.</p>
+<hr style='width: 45%;' />
+<div class="figcenter"><img src="images/096b.png" width="40%" alt=
+"" title="" /></div>
+<hr style="width: 65%;" />
+<h2><a name="Chapter11" id="Chapter11"></a>11</h2>
+<h3>An Apology and Some Amendments</h3>
+<div class="figleft"><img src="images/097.png" width="40%" alt=""
+title="" /></div>
+<p>On re-reading this literary gem, humorous classic, and
+scientific treatise on weight reduction and gaining, I see that I
+have a very intimate mixture of the thins and the fats. But that is
+as it should be for balance. I had intended to keep you strictly
+separate, but the preaching, the exercises, the dry definitions,
+the Key to the Calories, and so forth, was matter that was
+applicable to both, so it could not be done.</p>
+<div class="sidenote"><i>Watch Your Weight</i></div>
+<p>I have just got to bring this to a close now, if I have it ready
+as I promised, for the lecture, "Watch Your Weight!" I am glad of
+it, too. I am getting so ... funny it is painful. I will close with
+the next chapter. It will be beautifully scientific, but not funny,
+I promise.</p>
+<p><i>Some Amendments</i></p>
+<div class="sidenote"><i>No. 1</i></div>
+<p>You perhaps have noticed that my first chapter is called
+"Preliminary Bout," and then I have gone on to describe a club
+meeting. I am aware that P.B. is a prize fighting term, and I meant
+it for the picture of me fighting myself, not for the club meeting.
+I have attended many club meetings, and in none of them have I ever
+seen any fighting that would have taken any prize anywhere,
+although I will say I have seen and have myself personally
+conducted some very classy stuff.</p>
+<div class="sidenote"><i>No. 2</i></div>
+<p>I do not use slang. I use only the purest, most refined, and
+cultured English. I leave slang to those who can get by with it and
+put it over. So where I have used dashes you may use your favorite
+slang words. Mine were deleted by the censors.</p>
+<div class="sidenote"><i>No. 3 (a)</i></div>
+<p>Mrs. Ima Gobbler is not really fat enough to be called a
+fat&mdash;! She is only 40 or 50 pounds overweight, but she is fond
+of me and I took liberties with her. She is a darling.</p>
+<div class="sidenote"><i>No. 3 (b)</i></div>
+<p>She is a purist, too. I called her up after I put her in my
+book, and I said, "You are fond of me, aren't you, Mrs. Gobbler?"
+And she said, "Youbetcha." "And you are a good sport, aren't you?"
+"Surest thing you know!" "That's good, for I have said a horrid
+thing to you. I had to, in order to stop the club discussion." And
+she responded soulfully, "Go to it, Kid!"</p>
+<div class="sidenote"><i>No. 4</i></div>
+<p>Mrs. Sheesasite's husband did not really have to buy her a pair
+of freight scales; that is just a gentle josh. The ordinary scales
+will weigh 300 pounds, I believe. She is also a dear.</p>
+<div class="sidenote"><i>No. 5</i></div>
+<p>My husband's eyes are not really green, nor is he cross-eyed.
+They are the loveliest, softest brown. The green eyes belong on the
+maternal side of this house.</p>
+<div class="sidenote"><i>No. 6</i></div>
+<p>My artist is not really noted. He is just an ordinary adorable
+ten-year-old boy kiddie. Aren't his little figures the dearest
+ever?</p>
+<hr style='width: 45%;' />
+<div class="sidenote"><i>Doing My Bit</i></div>
+<p>All the characters in my book are friends of mine. Perhaps you
+had better substitute <i>were</i> for <i>are</i>. There was one
+woman mentioned in my original manuscript and my husband said what
+have you put her in for Pattie? (a corruption of Pettie, a H.moon
+hangover) she is no friend of yours: she knocks you. And I said
+loftily like, I want you to know Ijit (corruption of Idiot, also a
+H.moon hangover) I am above personalities she is prominent and
+besides she is fat especially in the feet and head and she doesn't
+know it and he said that doesn't make any difference you do not
+have to immortalize her and I said I would look up the authorities
+on the subject and he said he was authority enough and I said I
+would see what the other authorities said anyway and I did and I
+found one most eminent that said you should love your enemies but
+none that said you should immortalize them so I said I'd drop her
+and he said he should say so and so I did.</p>
+<div class="figcenter"><img src="images/100.png" width="30%" alt=""
+title="" /><br />
+<b>Dear Enemy Unimmortalised</b>
+<br /></div>
+<p>&mdash;All the characters in my book are friends of mine.
+Perhaps you had better substitute <i>were</i> for <i>are</i>.</p>
+<hr style="width: 65%;" />
+<h2><a name="Chapter12" id="Chapter12"></a>12</h2>
+<h3>Maintenance Diet and Conclusions</h3>
+<div class="figcenter"><img src="images/101.png" width="40%" alt=""
+title="" />
+<br />
+<br /></div>
+<div class="sidenote"><i>1st Circle</i></div>
+<p>THE HEAVY circle represents the amount of daily food (number of
+calories) which will maintain you at present weight. It may be your
+weight is too much or too little, but this is your maintenance diet
+for that weight.</p>
+<div class="sidenote"><i>2nd Circle</i></div>
+<p>THE SECOND circle represents a daily diet containing more than
+necessary for maintenance; for example, let us say 1000 calories
+more. This 1000 calories of food is equivalent to approximately 4
+ounces of fat [1000&divide;255 (1 oz. fat = 255 C.)]; 4 ounces of
+fat daily equals 8 pounds a month which will be added to your
+weight, and, if not needed by the system, will deposit itself as
+excess fat.</p>
+<p>Or the toxins arising from the unnecessary food will irritate
+the blood vessels, causing arterio-sclerosis (hardening of the
+arteries), which in turn may cause kidney disease, heart disease,
+or apoplexy (rupture of artery in the brain), and maybe death
+before your time.</p>
+<p>On the other hand, if you are underweight and the added
+nourishment is gradually worked up to, it will improve the health
+and cause a gain of so much (theoretically, and in reality if kept
+up long enough).</p>
+<div class="sidenote"><i>3d Circle</i></div>
+<p>THE THIRD circle represents a diet containing less than the
+maintenance; again, for example, say 1000 calories less. Here the
+1000 calories must be taken from the body tissue, and fat is the
+first to go, for fat is virtually dead tissue.</p>
+<p>This 4 ounces of fat daily which will be supplied by your body
+equals in six months 48 pounds.</p>
+<p>There are in America hundreds of thousands of overweight
+individuals; not all so much overweight as this, but some
+considerably more so. If these individuals will save 1000 calories
+of food daily by using their stored fat, think what it would mean
+at this time.</p>
+<div class="sidenote"><i>Savings</i></div>
+<p>Not only an immense saving of food to be sent to our soldiers
+and allies and the starving civilians, and of money which could be
+used for Liberty Bonds, the Red Cross, and other war relief work,
+but a great saving and a great increase in power; for there is no
+doubt that by reducing as slowly and scientifically as I have
+directed, efficiency and health will be increased one hundred
+fold.</p>
+<p>If, as illustrated in the third circle, the 1000 calories or
+less is eaten and the individual already is underweight, with no
+excess fat, then this amount will be taken from the muscles and the
+more vital tissues, and the organism will finally succumb. Before
+this time is reached there will be a great lowering of resistance,
+and the individual will be a prey to the infectious diseases.</p>
+<p>It must be remembered that in children the growth of the whole
+body is tremendously active, and especially that of the heart and
+nervous system.</p>
+<p>If the nervous system is undernourished, it becomes disorganized
+and undeveloped. This is apt to be expressed in uncertain emotional
+states, quick tempers, and a predisposition to convulsions. The
+heart, if undernourished, lays its foundation for future heart
+disease, and the whole system will be injured for life.</p>
+<p>Anything that impairs the vigor and vitality of children strikes
+at the basis of national welfare.</p>
+<div class="sidenote"><i>The Food Administration Emphasizes
+This</i></div>
+<p>You can see from this how extremely important it is that, in our
+need for the conservation of food, only those who can deny
+themselves and at the same time improve their health and
+efficiently should do it. It will be no help in our crisis if the
+health and resistance of our people be lowered and the growth and
+development of our children be stunted.</p>
+<p>We, the hundreds of thousands of overweight citizens, combined
+with the hundreds of thousands of the normal who are overeating to
+their ill, can save all the food that is necessary. We are anxious,
+willing, eager to do this. Now we know how, and we will.</p>
+<p><i>Food Will Win the War</i></p>
+<p>WATCH OUR WEIGHT!</p>
+<hr style="width: 65%;" />
+<h2><a name="Chapter13" id="Chapter13"></a>13</h2>
+<h3>Three Years Later</h3>
+<p><i>February, 1, 1921</i></p>
+<p>An Added Chapter in Which Are Offered Twenty-one Suggestive
+Menus</p>
+<p>After nearly two years with the American Red Cross in the
+Balkans I return to find the little book has been carrying on in my
+absence&mdash;I write this for the fifth edition&mdash;and my
+publishers insisting that I must furnish some more menus. They
+affirm that there are many who do not care to or cannot figure out
+their own.</p>
+<p>After being so long under military discipline I obey now
+instinctively, although I do not want to do this. But you know
+publishers. They say that if there are menus for those who do not
+have the desire to compute them, the usefulness of the book will be
+increased. Publishers are so altruistic.</p>
+<p>Now far be it from me to scorn the possibility of increased
+sales myself. So I comply, and after you are reduced you will have
+the energy and the increased keenness to scout around in the
+calories and make out your own.</p>
+<hr style='width: 45%;' />
+<p>A little of my Balkan experience in the reducing line may not be
+amiss. In Albania, where I was stationed most of the time, life is
+very strenuous. We all had to work hard and expend a great deal of
+nervous energy. Medical calls on foot in the scorching sun over
+unkind cobblestones, long distance calls on unkinder mules, long
+hours in nerve-racking clinics, ferocious man-eating mosquitos,
+scorpions, centipedes, sandflies, and fleas, and other unspeakable
+animals kept us hopping and slapping and scratching.</p>
+<p>But there was one consolation to me. With this work, more
+intensive and more strenuous than I had ever done before, I would
+not have to diet&mdash;I would not have to watch my weight&mdash;I
+would not have to count my calories! Oh, joy!</p>
+<p>We lived a community life, we Red Crossers. We had plain blunt
+food, American canned mostly, supplemented with the fare that could
+be eked out of Albania, and cooked by an Albanese who could not be
+taught that we Americans were not Esquimos and did not like food
+swimming in fat. However, it tasted good to famished Red Crossers,
+and I ate three meals a day, confident that I would retain my
+girlish middle-aged slenderness and not have to diet. We had no
+scales and no mirrors larger than our hand mirrors. Our uniforms
+were big and comfortable.</p>
+<hr style='width: 45%;' />
+<p>The French who are in charge of Scutari depart, the officers
+leaving to us some of their furniture, including a full length
+French plate mirror. Ordinarily when I look in a full-length mirror
+I don't hate myself so much&mdash;so it is with some degree of
+anticipated pleasure that I complacently approach, to get a
+life-size reflection of myself after many months of deprivation of
+that pleasure.</p>
+<p>"<i>Mon Dieu!</i>" I exclaim. "<i>Bogomi</i>!"
+(Serbian&mdash;'For the love of Allah!') "This is no mirror," I
+mutter. "This is one of those musee things that make you look like
+a Tony Sarg picture of Irvin Cobb."</p>
+<p>"What's irritating you, Dockie?" asks one of the girls, coming
+up and standing back of me. I look at her reflection. She does not
+look like Irvin Cobb!</p>
+<p>"Peggy," I say tragically, "Peggy, do I look like my
+reflection?"</p>
+<p>"Yes, dear, we have all noticed how stout you have been getting.
+Aren't you supposed to be some shark on the subject of ideal
+weight?"</p>
+<p>And the bitter truth is borne in upon me&mdash;no matter how
+hard I work&mdash;no matter how much I exercise, no matter what I
+suffer, I will always have to watch my weight, I will always have
+to count my calories.</p>
+<p>This is what I did then:</p>
+<p>I stopped going to the breakfast table. I kept some canned milk
+and coffee in my room, and made me two cups of coffee. For lunch I
+ate practically what I wanted, limiting myself to one slice of
+bread or one potato (we had no butter), with fruit for dessert. For
+dinner I came down only when the dessert was being served, and had
+a share of that with some coffee. I was jeered and derided. You
+know how in community life we all are as disagreeable as we like,
+and still love each other. Did not I know the desserts were the
+most fattening part of the meal? I was some authority on how to
+reduce, I was!</p>
+<p>In vain I told them that it did not matter so long as my total
+caloric intake did not equal the number that I needed. It was not
+until some months after, when they saw that I was normal weight
+again, that they began to realize I knew whereof I spoke.</p>
+<p>Then came our withdrawal from Albania and release from duty.
+After months of canned goods came Paris with its famous dishes;
+Cr&egrave;me d'Isigny avec cr&egrave;me! Artichauts an beurre!
+Patisseries francaises! Oo lala! Again I said calories be
+<i>dashed</i>! I can reduce when I get home. I had no delusions
+now, you see.</p>
+<hr style='width: 45%;' />
+<p>And now I am home trying to help raise the funds for the
+starving children of Central Europe, and explaining to my friends
+that while there is a food shortage in Europe it is not because I
+was there; and that I am reducing and the money that I can save
+will help keep a child from starving, and that they can do the
+same; that for every pang of hunger we feel we can have a double
+joy, that of knowing we are saving worse pangs in some little
+children, and that of knowing that for every pang we feel we lose a
+pound. A pang's a pound the world around we'll say.</p>
+<p>Every once in a while you hear that the caloric theory has been
+exploded. There is no caloric "theory." Therefore none to explode.
+Calories are simply units for measuring heat and energy and never
+will be exploded any more than the yard or meter "theory" will be
+exploded. Foods must contain essential salts and the growth and
+health maintaining elements. These cannot be measured by calories.
+The quantity of heat or energy production but not the quality of
+the foods is measured in calories, and one must have a knowledge of
+the qualities also. No scientifically educated individual has ever
+thought otherwise.</p>
+<p>The chief objection to following the advice of the numerous
+laymen who write eat-and-grow-thin menus is that they advise the
+elimination of all fats, sugars and starches. They lose sight of
+the fact, or they do not know, that the obese individual&mdash;I
+dislike that term &mdash;will have to have a balanced diet even
+while reducing if he is to maintain his health. One will lose
+weight on these menus, but as very many can testify they lose their
+health also. One cannot live on an unbalanced diet for any length
+of time without becoming unbalanced also. And furthermore the
+over-weighter will always have to diet more or less, and will have
+to have menus which he can continue to use. After normal weight is
+reached he will not have to be nearly so abstemious, <i>but</i> the
+same dietetic errors which produced overweight in the first place
+will produce it again. So he must know something of dietetics and
+he must have a balanced diet.</p>
+<p>Now I shall make out some balanced menus, 1200 C's a day, being
+careful to include a large amount of the leafy vegetables and some
+milk or its products, the foods that McCollom calls PROTECTIVE
+FOODS because they contain in a large measure the essential mineral
+salts, and those vital elements he has called "Fat soluble A" and
+"Water soluble B"&mdash;others call vitamines&mdash;which he has
+proved to be so vital and necessary for growth in the young and the
+maintenance of health in the adult. I shall also include 200-300
+C's of protein.</p>
+<p>The leafy vegetables, cabbage, cauliflower, celery tops,
+lettuce, onion, Swiss chard, turnip tops, and other leaves employed
+as greens, water cress, etc., not only contain these vital
+elements, but they also exert a favourable influence on sluggish
+bowels and kidneys. They are low in caloric value, hence are low in
+fat-producing properties, and can be consumed with indiscretion,
+properly masticated.</p>
+<p>It is better while you are reducing to stay away from the dining
+table when you do not expect to eat. If you are rooming, get a tiny
+sterno outfit, some substitute or coffee, some canned or dry milk,
+some sugar if you use it, and you can make a hot drink in your room
+and be independent for your breakfast and your evening meal, when
+you decide some day to go without that. Do not take more than 100
+calories for your breakfast. That leaves you 1100 calories to be
+divided during the day if you go on a 1200 calorie schedule. I
+suggest the following distribution of the calories:</p>
+<div class='center'>
+<table border="0" cellpadding="4" cellspacing="0" summary="">
+<tr>
+<td>Breakfast</td>
+<td>100 C's.</td>
+</tr>
+<tr>
+<td>Lunch</td>
+<td>350 "</td>
+</tr>
+<tr>
+<td>Tea</td>
+<td>100 "</td>
+</tr>
+<tr>
+<td>Dinner</td>
+<td>650 "</td>
+</tr>
+</table>
+<br />
+</div>
+<p>You can reverse the dinner and lunch if you desire. If you do so
+then have your 100 calories I have allowed for tea time to take
+just before you retire. On a 1200 calorie schedule arranged as I
+have it you will not be hungry, I assure you. It will not be more
+than three or four days before your stomach will be shrunk and this
+amount I have allowed you will almost seem like overeating! That is
+the big idea. Shrink your stomach. Go on a fast or low calorie day
+for a day if necessary to get started. See page 81.</p>
+<p>I can safely say that any up and around adult will reduce on
+1200 calories, for that will not supply the basal metabolism, i.e.,
+the body's internal activities, such as the beating of the heart,
+respiration, digestion, excretion, etc., and some of the body's
+stored fat will be called upon to supply the deficiency. How much
+one will reduce depends on how many calories are actually needed
+for the internal and the external activities. See pages 26 and 27.
+It is not advisable to reduce too rapidly. See page 85.</p>
+<p>Now you have 1200 calories a day to eat. Let us think of this in
+terms of money. You have a limited amount of money every day to
+spend for food. You must spend it judiciously and get the food you
+need and want. If you spend the most of it on one article you have
+that much less for other things. It is possible that some days you
+will want to spend more than your allowance and you draw on your
+next day's supply. That will be all right if you remember that you
+have done so and will spend that much less the next day to equalize
+your account. You must study to spend wisely and carefully so as to
+supply your needs, but you cannot spend more than you have without
+restitution and retribution. Here are the menus:</p>
+<div class='blockquot'><br />
+<br />
+<b>BREAKFASTS</b><br />
+<br />
+100 C. Each</div>
+<p>1. Fruit<br />
+<br />
+<span style="margin-left: 2em;">2 med. apples or 1 baked apple with
+2 tsps. sugar</span><br />
+<span style="margin-left: 5.5em;"><i>or</i></span><br />
+<span style="margin-left: 2em;">1 large orange</span><br />
+<span style="margin-left: 5.5em;"><i>or</i></span><br />
+<span style="margin-left: 2em;">1/2 large grapefruit</span><br />
+<span style="margin-left: 5.5em;"><i>or</i></span><br />
+<span style="margin-left: 2em;">1 small cup berries</span><br />
+<span style="margin-left: 5.5em;"><i>or</i></span><br />
+<span style="margin-left: 2em;">1/2 good sized
+cantaloupe</span><br />
+<span style="margin-left: 5.5em;"><i>or</i></span><br />
+<span style="margin-left: 2em;">2 med. figs</span><br />
+<span style="margin-left: 5.5em;"><i>or</i></span><br />
+<span style="margin-left: 2em;">5 prunes</span>
+<br /></p>
+<p>2.</p>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>1 cup coffee or cereal coffee</td>
+<td align='right'>0 C</td>
+</tr>
+<tr>
+<td>1 tbsp. cream</td>
+<td align='right'>50 C</td>
+</tr>
+<tr>
+<td>2 small tsp. sugar</td>
+<td align='right'>50 C</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>2 cups with cream alone or sugar alone</td>
+<td>&mdash;&mdash;</td>
+</tr>
+<tr>
+<td>Total</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+</div>
+<p>3.</p>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>10 ozs. skim milk hot or cold</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>5 ozs. whole milk</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+</div>
+<p>4.</p>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>1 cup coffee clear</td>
+<td align='right'>0 C</td>
+</tr>
+<tr>
+<td>1 thin slice toast</td>
+<td align='right'>75 C</td>
+</tr>
+<tr>
+<td>1/4 pat butter</td>
+<td align='right'>25 C</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+</tr>
+<tr>
+<td>Total</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+</div>
+<p>Note&mdash;The skim milk breakfasts and teas are most desirable
+because of the protein content.</p>
+<div class='blockquot'><br />
+<br />
+<b>TEAS</b><br />
+<br />
+100 C. Each</div>
+<div class='blockquot'>See lists for breakfasts.<br />
+Also could have:</div>
+<p>1.</p>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>1 cup tea with 1 tsp. sugar</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 slice lemon</td>
+<td align='right'>25 C</td>
+</tr>
+<tr>
+<td>3 soda crackers</td>
+<td align='right'>75 C</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+</tr>
+<tr>
+<td>Total</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+</div>
+<p>2.</p>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>2 small plain cookies</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>tea no cream or sugar</td>
+<td>100 C</td>
+</tr>
+</table>
+</div>
+<p>3.</p>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>1 chocolate cream</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 cup tea or hot water no cream or sugar</td>
+<td>100 C</td>
+</tr>
+</table>
+</div>
+<hr style='width: 45%;' />
+<p>The following combinations need not be followed arbitrarily. You
+may change them around if you desire. Look in the calorie lists for
+substitutes of the same classes of foods, if you do not like my
+combinations. If you don't care for the 100 C's at tea time you may
+have that much more for dinner.</p>
+<div class='blockquot'><br />
+<br />
+<b>1200 C DAY</b><br />
+<br />
+ON ARISING</div>
+<p>2 cups hot water with a little lemon juice. 10-minute exercise
+at least</p>
+<div class='blockquot'><br />
+<br />
+<b>BREAKFAST</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>Coffee or postum with cream or sugar</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10 ozs. skim milk (see list of breakfasts)</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+</div>
+<div class='blockquot'><br />
+<br />
+<b>LUNCH</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>1 medium sized head lettuce 1/3 lb</td>
+<td align='right'>25 C</td>
+</tr>
+<tr>
+<td>1 tbsp. mayonnaise</td>
+<td align='right'>100 C</td>
+</tr>
+<tr>
+<td>1 med. sweet pickle chopped for mayonnaise</td>
+<td align='right'>25 C</td>
+</tr>
+<tr>
+<td>1-1/8 inch cube cream cheese melted</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>3 ozs. cottage cheese</td>
+<td align='right'>100 C</td>
+</tr>
+<tr>
+<td>1 Toasted French roll (no butter)</td>
+<td align='right'>100 C</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+</tr>
+<tr>
+<td>Total</td>
+<td align='right'>350 C</td>
+</tr>
+</table>
+</div>
+<div class='blockquot'><br />
+<br />
+<b>TEA</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>3 crackers with tea and 1 tsp. sugar and 1 slice lemon</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10 ozs. skim or buttermilk</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+</tr>
+<tr>
+<td>100 C. fruit (see list)</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+</div>
+<div class='blockquot'><br />
+<br />
+<b>DINNER</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>Creamed dried beef on toast</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Dried beef 4 thin slices 4 x 5</td>
+<td align='right'>100 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Cut fine and crisped in frying</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>pan with &frac12; tbsp. butter</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 tbsp. flour browned with above</td>
+<td align='right'>25 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Add 1 cup skim milk (7 ozs.)</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>cook gently</td>
+<td align='right'>70 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td align='right'>245 C</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>2 slices crisp toast (pour above over)</td>
+<td align='right'>200 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 large serving raw celery or raw cabbage</td>
+<td align='right'>15 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 large baked apple with 1 tbsp. syrup</td>
+<td align='right'>120 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 glass skim milk (7 oz.)</td>
+<td align='right'>70 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;&mdash;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='right'>Total</td>
+<td>&nbsp;</td>
+<td align='right'>650 C</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;&mdash;</td>
+</tr>
+<tr>
+<td align='right'>Grand Total</td>
+<td>&nbsp;</td>
+<td align='right'>1200 C</td>
+</tr>
+</table>
+</div>
+<div class='blockquot'><br />
+<br />
+<b>1200 C DAY</b><br />
+<br />
+ON ARISING</div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>2 cups hot water, with a little lemon juice.</td>
+</tr>
+<tr>
+<td>10-minute exercise at least</td>
+</tr>
+</table>
+</div>
+<div class='blockquot'><br />
+<br />
+<b>BREAKFAST</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>Coffee or postum with cream or sugar</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10 ozs. skim milk (see list of breakfasts)</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+</div>
+<div class='blockquot'><br />
+<br />
+<b>LUNCH</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>Celery&mdash;eat tender leaves also 10-14 stalks</td>
+<td align='right'>30 C</td>
+</tr>
+<tr>
+<td>Olives&mdash;5 good sized ripe</td>
+<td align='right'>100 C</td>
+</tr>
+<tr>
+<td>1 small slice corn bread</td>
+<td align='right'>100 C</td>
+</tr>
+<tr>
+<td>12 ozs. skim milk or buttermilk</td>
+<td align='right'>120 C</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+</tr>
+<tr>
+<td>Total</td>
+<td align='right'>350 C</td>
+</tr>
+</table>
+</div>
+<div class='blockquot'><br />
+<br />
+<b>TEA</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>3 crackers with tea with 1 tsp. sugar and 1 slice lemon</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10 ozs. skim milk or buttermilk</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>100 C fruit (see list)</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+</div>
+<div class='blockquot'><br />
+<br />
+<b>DINNER</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>Broiled halibut (or lean beef) steak 4-5 ozs. with lemon</td>
+<td align='right'>150 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Lettuce (no oil) average serving</td>
+<td align='right'>0 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 slice whole wheat bread or roll</td>
+<td align='right'>100 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1/2 pat butter</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Dessert 1-6 pie</td>
+<td align='right'>350 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 cup clear postum or coffee</td>
+<td align='right'>0 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='right'>Total</td>
+<td>&nbsp;</td>
+<td align='right'>650 C</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;&mdash;</td>
+</tr>
+<tr>
+<td align='right'>Grand Total</td>
+<td>&nbsp;</td>
+<td align='right'>1200 C</td>
+</tr>
+</table>
+</div>
+<div class='blockquot'><br />
+<br />
+<b>1200 C DAY</b><br />
+<br />
+ON ARISING</div>
+<p>2 cups hot water with a little lemon juice.<br />
+10-minute exercise at least</p>
+<div class='blockquot'><br />
+<br />
+<b>BREAKFAST</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>Coffee or postum with cream or sugar</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10 ozs. skim milk (see list of breakfasts)</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+</div>
+<div class='blockquot'><br />
+<br />
+<b>LUNCH</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>Combination salad Shredded lettuce 10 leaves</td>
+<td align='right'>0 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 large tomato</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>6 stalks chopped celery</td>
+<td align='right'>15 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>tender leaves included 1/2 med. cucumber</td>
+<td align='right'>15 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 med. grated carrot</td>
+<td align='right'>20 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td align='right'>100 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1/2 tbsp. mayonnaise or oil</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>with vinegar or lemon</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 slice whole wheat bread</td>
+<td align='right'>100 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10 ozs. skim milk or buttermilk</td>
+<td align='right'>100 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='right'>Total</td>
+<td>&nbsp;</td>
+<td align='right'>350 C</td>
+</tr>
+</table>
+</div>
+<div class='blockquot'><br />
+<br />
+<b>TEA</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td colspan="2">3 crackers with tea with 1 tsp. sugar and 1 slice
+lemon</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10 ozs. skim milk or buttermilk</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>100 C fruit (see list)</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>DINNER</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>Croquettes of split peas or beans</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1/2 cup mashed beans or peas</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1/4 cup toast crumbs</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 tsp. cream or canned milk</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>made into croquettes and baked or broiled</td>
+<td align='right'>225 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Stewed tomatoes 8 ozs.</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 large fresh tomato</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 slice bread or 5 small pretzels</td>
+<td align='right'>100 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 double serving lettuce or</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>chopped cabbage or cauliflower</td>
+<td align='right'>15 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 slice lemon, custard or squash pie, no top crust</td>
+<td align='right'>260 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 cup clear coffee or postum</td>
+<td align='right'>0 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='right'>Total</td>
+<td>&nbsp;</td>
+<td align='right'>650 C</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+</tr>
+<tr>
+<td align='right'>Grand Total</td>
+<td>&nbsp;</td>
+<td align='right'>1200 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>1200 C DAY</b><br />
+<br />
+ON ARISING</div>
+<p>2 cups hot water with a little lemon juice. 10-minute exercise
+at least</p>
+<div class='blockquot'><br />
+<br />
+<b>BREAKFAST</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>Coffee or postum with cream or sugar</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10 ozs. skim milk (see list of breakfasts)</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>LUNCH</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>Fruit salad</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 large orange</td>
+<td align='right'>100 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 average apple</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 small banana</td>
+<td align='right'>100 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>2 tbsps. lemon juice</td>
+<td align='right'>10 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>2 small teasps. sugar</td>
+<td align='right'>40 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td align='right'>300 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Sprinkle with 1 tbsp. grapenuts</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='right'>Total</td>
+<td>&nbsp;</td>
+<td align='right'>350 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>TEA</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td colspan="2">3 crackers with tea with 1 tsp. sugar and 1 slice
+lemon</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10 ozs. skim milk or buttermilk</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>100 C. fruit (see list)</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>DINNER</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>12 moderate sized oysters</td>
+<td>&nbsp;</td>
+<td align='right'>100 C</td>
+</tr>
+<tr>
+<td>Dipped in 1 beaten egg and crumbs of 3 crackers</td>
+<td align='right'>150 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Fried gently in 1 tbsp. of bacon or other fat</td>
+<td align='right'>125 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td align='right'>375 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>2 small slices crisped bacon</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 small dish chow chow with lettuce</td>
+<td align='right'>25 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 slice bread or its equivalent</td>
+<td align='right'>100 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1/2 pat butter</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Dessert 1 medium baked apple with no sugar</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='right'>Total</td>
+<td>&nbsp;</td>
+<td align='right'>650 C</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;&mdash;</td>
+</tr>
+<tr>
+<td align='right'>Grand Total</td>
+<td>&nbsp;</td>
+<td align='right'>1200 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>1200 C DAY</b><br />
+<br />
+<b>ON ARISING</b></div>
+<div class='blockquot'>2 cups hot water with a little lemon
+juice.<br />
+10-minute exercise at least
+<br /></div>
+<div class='blockquot'><br />
+<br />
+<b>BREAKFAST</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>Coffee or postum with cream or sugar</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='right'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10 ozs. skim milk (see list of breakfasts)</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>LUNCH</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>2 eggs 160 C fried gently in 1 tsp. bacon fat or butter</td>
+<td align='right'>40 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>soft boiled or poached eggs with 1 slice crisped bacon</td>
+<td align='right'>200 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 roll or 1 slice whole wheat bread</td>
+<td align='right'>100 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Butter 1/2 pat</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Coffee, postum or tea clear</td>
+<td align='right'>0 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='right'>Total</td>
+<td>&nbsp;</td>
+<td align='right'>350 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>TEA</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>3 crackers with tea with 1 tsp. sugar and 1 slice lemon</td>
+<td>&nbsp;</td>
+</tr>
+<tr align='center'>
+<td><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10 ozs. skim milk or buttermilk</td>
+<td>&nbsp;</td>
+</tr>
+<tr align='center'>
+<td><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>100 C fruit (see list)</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>DINNER</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>2 toasted shredded wheat biscuits</td>
+<td align='right'>200 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>2 glasses skim milk</td>
+<td align='right'>150 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 dish stewed prunes</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>8 with 1 tbsp. syrup</td>
+<td align='right'>200 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10-12 peanuts</td>
+<td align='right'>100 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Coffee, postum or tea clear</td>
+<td align='right'>0 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='right'>Total</td>
+<td>&nbsp;</td>
+<td align='right'>650 C</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+</tr>
+<tr>
+<td align='right'>Grand Total</td>
+<td>&nbsp;</td>
+<td align='right'>1200 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>1200 C DAY</b><br />
+<br />
+<b>ON ARISING</b><br />
+<br />
+<br />
+2 cups hot water with a little lemon juice.<br />
+10-minute exercise at least
+<br /></div>
+<div class='blockquot'><br />
+<br />
+<b>BREAKFAST</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>Coffee or postum with cream or sugar</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10 ozs. skim milk (see list of breakfasts)</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>LUNCH</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>6 oz. cream soup,</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Potato, tomato, clam chowder, etc. (use skim milk)</td>
+<td align='right'>200 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Shredded cabbage, lettuce, celery</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>any greens&mdash;average helping practically</td>
+<td align='right'>0 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1/2 tbsp. mayonnaise or oil</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 tbsp. cream dressing</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>2 soda crackers</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 average apple</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='right'>Total</td>
+<td>&nbsp;</td>
+<td align='right'>350 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>TEA</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td colspan="2">3 crackers with tea with 1 tsp. sugar and 1 slice
+lemon</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10 ozs. skim milk or buttermilk</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>100 C fruit (see list)</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>DINNER</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>Carrot and cottage cheese salad</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>(The Home Dietitian&mdash;Comstock)</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1/2 cup ground carrots</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1-6 cup chopped nuts</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>3 oz. cottage cheese</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>3 oz. large lemon (juice of)</td>
+<td align='right'>250 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>8 ozs. consomme, no fat</td>
+<td align='right'>30 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>4 crackers or 1 roll or slice bread</td>
+<td align='right'>100 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1/2 pat butter</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Average helping lettuce or other greens&mdash;no oil</td>
+<td align='right'>0 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Dessert&mdash;gelatine pudding, average serving</td>
+<td align='right'>120 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Whipped cream 1 heaping tbsp</td>
+<td align='right'>100 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Coffee or postum or tea clear</td>
+<td align='right'>0 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='right'>Total</td>
+<td>&nbsp;</td>
+<td align='right'>650 C</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;&mdash;</td>
+</tr>
+<tr>
+<td align='right'>Grand Total</td>
+<td>&nbsp;</td>
+<td align='right'>1200 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>1200 C DAY</b><br />
+<br />
+<b>ON ARISING</b><br />
+<br />
+2 cups hot water with a little lemon juice.<br />
+10-minute exercise at least</div>
+<div class='blockquot'><br />
+<br />
+<b>BREAKFAST</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>Coffee or postum with cream or sugar</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10 ozs. skim milk (see list of breakfasts)</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>LUNCH</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>Baked beans</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>if canned 3 h. tbsp., if home baked 1-1/2</td>
+<td align='right'>150 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Pickled beets 5 med. slices</td>
+<td align='right'>25 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Large amount celery or lettuce or other green leaves</td>
+<td align='right'>25 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 slice toasted Swedish health</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>bread (made of oatmeal) or 1 roll</td>
+<td align='right'>100 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 cup coffee or postum clear</td>
+<td align='right'>0 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Medium apple</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='right'>Total</td>
+<td>&nbsp;</td>
+<td align='right'>350 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>TEA</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>3 crackers with tea with 1 tsp. sugar and 1 slice lemon</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10 ozs. skim milk or buttermilk</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>100 C fruit (see list)</td>
+<td align='right'>100 C</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='blockquot'><br />
+<br />
+<b>DINNER</b></div>
+<div class='blockquot'>
+<table summary="">
+<tr>
+<td>Cottage cheese omelet</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>2 med. eggs</td>
+<td align='right'>160 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>3 ozs. cottage cheese</td>
+<td align='right'>100 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 tbsp. cream</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='center'><i>or</i></td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>condensed milk</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td align='right'>310 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Salt to taste</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Bake or fry gently in 1/2 tbsp. fat.</td>
+<td align='right'>40 C</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>(Can substitute 100 C chopped</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>lean meat for cottage cheese)</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 small head celery tender leaves and all</td>
+<td align='right'>25 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 slice bread or equivalent</td>
+<td align='right'>100 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>Butter 1/2, pat</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>1 dish plain stewed tomatoes, squash,</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>carrots, spinach or onions, etc</td>
+<td align='right'>25 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>5 almonds or 5 peanuts or 2 large walnuts</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>10 raisins</td>
+<td align='right'>50 C</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td align='right'>Total</td>
+<td>&nbsp;</td>
+<td align='right'>650 C</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&mdash;&mdash;&mdash;</td>
+</tr>
+<tr>
+<td align='right'>Grand Total</td>
+<td>&nbsp;</td>
+<td align='right'>1200 C</td>
+</tr>
+</table>
+<br />
+</div>
+<h3><i>Finished But Not Famished</i></h3>
+<div class='center'><br />
+<br />
+<table border="1" cellpadding="8" summary="">
+<tr>
+<td colspan='6' align='center'>WEEKLY WEIGHT CHART</td>
+</tr>
+<tr>
+<td>Month</td>
+<td>1st Week</td>
+<td>2nd Week</td>
+<td>3rd Week</td>
+<td>4th Week</td>
+<td>5th Week</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+</table>
+<br />
+</div>
+<div class='center'>
+<table border="1" cellpadding="12" summary="">
+<tr>
+<td colspan='8' align='center'>TOTAL C. PER DAY</td>
+</tr>
+<tr>
+<td>Month</td>
+<td>Sun.</td>
+<td>Mon.</td>
+<td>Tues.</td>
+<td>Wed.</td>
+<td>Thur.</td>
+<td>Fri.</td>
+<td>Sat.</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+<tr>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+<td>&nbsp;</td>
+</tr>
+</table>
+</div>
+
+
+
+
+
+
+
+<pre>
+
+
+
+
+
+End of the Project Gutenberg EBook of Diet and Health, by Lulu Hunt Peters
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+</body>
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+The Project Gutenberg EBook of Diet and Health, by Lulu Hunt Peters
+
+This eBook is for the use of anyone anywhere at no cost and with
+almost no restrictions whatsoever.  You may copy it, give it away or
+re-use it under the terms of the Project Gutenberg License included
+with this eBook or online at www.gutenberg.org
+
+
+Title: Diet and Health
+       With Key to the Calories
+
+Author: Lulu Hunt Peters
+
+Release Date: February 15, 2005 [EBook #15069]
+
+Language: English
+
+Character set encoding: ASCII
+
+*** START OF THIS PROJECT GUTENBERG EBOOK DIET AND HEALTH ***
+
+
+
+
+Produced by Rick Niles, John Hagerson, Charlie Kirschner and the
+Online Distributed Proofreading Team.
+
+
+
+
+
+
+
+Diet and Health
+
+_With_
+
+Key to the Calories
+
+By
+Lulu Hunt Peters, A.B., M.D.
+Ex-Chairman, Public Health Committee
+California Federation of Women's Clubs
+Los Angeles District
+
+Chicago
+The Reilly and Lee Co.
+
+1918
+
+
+
+
+Dedicated
+by permission to
+
+Herbert Hoover
+
+
+
+
+Illustrated by
+The Author's Small Nephew
+
+Dawson Hunt Perkins
+The little rascal
+
+
+
+
+Read This First
+
+
+I am sorry I cannot devise a key by which to read this book, as well as
+a Key to the Calories, for sometimes you are to read the title headings
+and side explanations before the text. Other times you are supposed to
+read the text and then the headings. It really does not matter much as
+long as you read them both. Be sure to do that. They are clever. _I
+wrote them myself_.
+
+I have been accused of trying to catch you coming and going, because I
+have included in my book the right methods of gaining weight, as well as
+those for losing weight. But this is not the reason--though I don't
+object to doing that little thing--the reason is that the lack of
+knowledge of foods is the foundation for both overweight and
+underweight.
+
+I did want my publishers to get this out in a cheaper edition, thinking
+that more people could have it, and thus it would be doing more good;
+but they have convinced me that that idea was a false claim of my mortal
+mind, and that the more you paid for it, the more you would appreciate
+it. I have received many times, and without grumbling on my part, ten
+dollars for the same advice given in my office. Perhaps on this line of
+reasoning we should have ten dollars for the book. Those of you who
+think so may send the balance on through my publishers.
+
+L.H.P.
+
+Los Angeles, California
+June, 1918
+
+
+
+
+CONTENTS
+
+ 1 Preliminary Bout                   11
+ 2 Key to the Calories                23
+ 3 Review and More Definitions        30
+ 4 More Keys and More Calories        37
+ 5 Vegetarianism vs. Meat Eating      54
+ 6 The Deluded Ones--My Thin Friends  59
+ 7 Exercise                           69
+ 8 At Last! How to Reduce             77
+ 9 Autobiographical                   88
+10 Testimonials                       96
+11 An Apology and Some Amendments     98
+12 Maintenance Diet and Conclusions  102
+13 Three Years Later                 106
+
+
+
+
+Diet and Health
+
+
+
+
+1
+
+Preliminary Bout
+
+_Rule to Find Ideal Adult Net Weight_
+
+
+Multiply number of inches over 5 ft. in height by 5-1/2; add 110. For
+example: Height 5 ft. 7 in. without shoes.
+
+     7 x 5-1/2  =    38-1/2
+                  + 110
+                   -------
+     Ideal weight   148-1/2
+
+If under 5 ft. multiply number of inches under 5 ft. by 5-1/2 and
+subtract from 110.
+
+
+_Are You Thin and Do You Want to Gain?_
+
+[Sidenote: _Don't Read This_]
+
+Skip this chapter. It will not interest you in the least. I will come to
+you later. I am not particularly interested in you anyway, for I cannot
+get your point of view. How any one can want to be anything but thin is
+beyond my intelligence. However, knowing that there are such deluded
+individuals, I have been constrained to give you advice. You won't find
+it spontaneous nor from the heart, but if you follow my directions I
+will guarantee that you will gain; providing, of course, you have no
+organic trouble; and the chances are that by giving proper attention to
+your diet you will gain anyway, and maybe in passing lose your trouble.
+Who knows?
+
+[Sidenote: _Bad Business_]
+
+In war time it is a crime to hoard food, and fines and imprisonment have
+followed the expose of such practices. Yet there are hundreds of
+thousands of individuals all over America who are hoarding food, and
+that one of the most precious of all foods! _They have vast amounts of
+this valuable commodity stored away in their own anatomy_.
+
+[Illustration: contents noted]
+
+Now fat individuals have always been considered a joke, but you are a
+joke no longer. Instead of being looked upon with friendly tolerance and
+amusement, you are now viewed with distrust, suspicion, and even
+aversion! How dare you hoard fat when our nation needs it? You don't
+dare to any longer. You never wanted to be fat anyway, but you did not
+know how to reduce, and it is proverbial how little you eat. Why, there
+is Mrs. Natty B. Slymm, who is beautifully thin, and she eats twice as
+much as you do, and does not gain an ounce. You know positively that
+eating has nothing to do with it, for one time you dieted, didn't eat a
+thing but what the doctor ordered, besides your regular meals, and you
+actually gained.
+
+You are in despair about being anything but fat, and--! how you hate it.
+But cheer up. I will save you; yea, even as I have saved myself and
+many, many others, so will I save you.
+
+[Sidenote: _Spirituality vs. Materiality_]
+
+[Sidenote: _A Long, Long Battle_]
+
+It is not in vain that all my life I have had to fight the too, too
+solid. Why, I can remember when I was a child I was always being
+consoled by being told that I would outgrow it, and that when I matured
+I would have some shape. Never can I tell pathetically "when I was
+married I weighed only one hundred eighteen, and look at me now." No, I
+was a delicate slip of one hundred and sixty-five when I was taken.
+
+I never will tell you how much I have weighed, I am so thoroughly
+ashamed of it, but my normal weight is one hundred and fifty pounds, and
+at one time there was seventy pounds more of me than there is now, or
+has been since I knew how to control it. I was not so shameless as that
+very long, and as I look back upon that short period I feel like
+refunding the comfortable salary received as superintendent of an
+hospital; for I know I was only sixty-five per cent efficient, for
+efficiency decreases in direct proportion as excess weight increases.
+Everybody knows it.
+
+
+_The Meeting Is Now Open for Discussion_
+
+Jolly Mrs. Sheesasite has the floor and wants some questions answered.
+You know Mrs. Sheesasite; her husband recently bought her a pair of
+freight scales.
+
+[Sidenote: _Mrs. Sheesasite_]
+
+"Why is it, Doctor, that thin people can eat so much more than fat
+people and still not gain?"
+
+[Sidenote: _Me Answering_]
+
+"First: Thin people are usually more active than fat people and use up
+their food.
+
+"Second: Thin people have been proved to radiate fifty per cent more
+heat per pound than fat people; in other words, fat people are regular
+fireless cookers! They hold the heat in, it cannot get out through the
+packing, and the food which is also contained therein goes merrily on
+with fiendish regularity, depositing itself as fat.
+
+[Illustration: Fireless Cookers.]
+
+"And there are baby fireless cookers and children fireless cookers. The
+same dietetic rules apply to them as to the adult."
+
+"I recognize Mrs. Tiny Weyaton; then you, Mrs. Knott Little."
+
+[Sidenote: _Mrs. Weyaton_]
+
+"We have heard you say that fat people eat too much, and still we eat so
+little?"
+
+[Sidenote: _Me Again_]
+
+"Yes, you eat too much, _no matter how little it is_, even if it be only
+one bird-seed daily, _if you store it away as fat_. For, hearken; food,
+and food only (sometimes plus alcohol) maketh fat. Not water--not
+air--verily, nothing but food maketh fat. (And between you and me, Mrs.
+Weyaton, just confidential like--don't tell it--we know that the small
+appetite story is a myth.)"
+
+[Sidenote: _Mrs. Knott Little_]
+
+"But, Doctor, is it not true that some individuals inherit the tendency
+to be fat, and can not help it, no matter what they do?"
+
+[Sidenote: _Doctor_]
+
+"Answer to first part--Yes.
+
+"Answer to second part--No! It is not true that they cannot help it;
+they have to work a little harder, that is all. It is true that being
+fat is a disease with some, due to imperfect working of the internal
+secretory glands, such as the thyroid, generative glands, etc.; but that
+is not true fat such as you have. Yours, and that of the other members
+who are interested, is due to overeating and underexercising.
+
+[Sidenote: _Not_?]
+
+"Those diseased individuals should be under the care of a physician.
+Probably the secretory glands are somewhat inactive or sluggish in the
+healthy fat individual. I use the word _healthy_ here in
+contradistinction to the other type. In reality, individuals very much
+overweight are not really healthy, and they should also visit their
+physician."
+
+"Yes, Mrs. Ima Gobbler?"
+
+[Sidenote: _Mrs. Ima Gobbler_]
+
+[Sidenote: _Doctor Dear_]
+
+"But, Doctor dear, what's the use of dieting? I only get fatter after I
+stop."
+
+(Answering delicate like, for I'm fond of her and she is sensitive):
+
+"You fat--! You make me fatigued! _You never diet long enough_ to get
+out of the fireless cooker class. _If you did, you wouldn't."_
+
+"Is there anyone else who would like to be recognized? No?"
+
+[Sidenote: _Nothing That I Don't Know_]
+
+It is well. I will probably answer more as I go along, for there is
+nothing that I don't know or haven't studied or tried in the reducing
+line. I know everything you have to contend with--how you no sooner
+congratulate yourself on your will power, after you have dragged
+yourself by the window with an exposure of luscious fat chocolates with
+curlicues on their tummies, than another comes into view, and you have
+it all to go through with again, and how you finally succumb.
+
+I hope sometime it will be a misdemeanor, punishable by imprisonment, to
+display candy as shamelessly as it is done.
+
+Many fond parents think that candy causes worms. It doesn't, of course,
+unless it is contaminated with worm eggs, but, personally, I wish every
+time I ate a chocolate I would get a worm, then I would escape them. The
+chocolates, I mean. I will tell you more about worms when I discuss
+meat.
+
+[Sidenote: _Vampires_]
+
+[Sidenote: _Malicious Animal Magnetism?_]
+
+I know how you go down to destruction for peanuts, with their awful fat
+content. It is terrible, the lure a peanut has for me. Do you suppose
+Mr. Darwin could explain that?
+
+Perhaps I was a little too delicate like in my answer to Mrs. Gobbler's
+question,--What's the use of dieting, she only gets fatter after she
+stops?
+
+So many ask me that question, with the further pathetic addition,--Will
+they always have to keep it up? And it ever irritates me.
+
+The answer is,--Yes! You will always have to keep up dieting, just as
+you always have to keep up other things in life that make it worth
+living--being neat, being kind, being tender; reading, studying, loving.
+
+You will not have to be nearly so strenuous after you get to normal;
+_but you might as well recognize now, and accept it as a fact, that
+neither you nor anybody else will be able to eat beyond your needs
+without accumulating fat or disease, or both._
+
+I love Billy Sunday's classical answer to the objection that his
+conversions were not permanent. He responded: "Neither is a bath!"
+
+WHEN YOU START TO REDUCE you will have the following to combat:
+
+[Sidenote: _A Combat_]
+
+First: Your husband, who tells you that he does not like thin women. I
+almost hate my husband when I think how long he kept me under that
+delusion. Now, of course, I know all about his jealous disposition, and
+how he did not want me to be attractive.
+
+[Illustration: _Green!_]
+
+Second: Your sister, who says, "Goodness, Lou, but you look old today;
+you looked lots better as you were."
+
+[Illustration: _Sweet Peace_]
+
+Third: Your friends, who tell you that you are just right now; don't
+lose another pound! And other friends who tell you cheerful tales of
+people they have known who reduced, and who went into a decline, and
+finally died.
+
+[Sidenote: _To Avoid Slack in Your Neck, Double and Triple Chins,
+Massage Vigorously Up and Down, Not Crossways_]
+
+[Sidenote: _I Am Interesting_]
+
+But you must not mind them. Smile, and tell them that you know all about
+it, and don't worry. Go serenely on your way, confident in your heart
+that you will look fully ten years younger when you get down to normal,
+no matter how you look in the interim. I don't see why women, and men,
+too, (secretly) worry so much about wrinkles. If the increased wrinkles
+on the face are accompanied by increased wrinkles in the gray matter,
+'tis a consummation devoutly to be wished. I'm sure I am much more
+interesting with wrinkles than I was without. I am to myself, anyway.
+
+However, you will not be any more wrinkled if you reduce gradually, as I
+advise, and keep up your exercises at least fifteen minutes daily.
+
+[Sidenote: _I Have a Beautiful Complexion_]
+
+[Sidenote: _I Attended an Art School Six Months Once_]
+
+Take care of your face, alternate hot and cold water, glycerine
+one-quarter, rose water three-quarters, cold cream packs, massage
+gently, a little ice--you know what to do--you need not fear. You will
+not only look ten years younger and live twenty years longer--I assert
+it boldly--but your complexion and efficiency will be one hundred per
+cent better.
+
+[Sidenote: _Joy_!]
+
+If there is anything comparable to the joy of taking in your clothes, I
+have not experienced it. And when you find your corset coming closer and
+closer together (I advise a front lace, so this can be watched), and
+then the day you realize that you will have to stitch in a tuck or get a
+new one!
+
+But don't be in a hurry to make your clothes smaller now. If they are
+loose they will show to the world that you are reducing. A fat person in
+a tight suit, unless it is perfectly new, should be interned.
+
+[Sidenote: _Food Only_]
+
+[Sidenote: _Impossible_]
+
+I have said that food, and food only, causes fat. That gives you the cue
+to what you must do to get rid of it. No anti-fat medicines unless under
+the supervision of your scientific, educated physician. They are
+dangerous; most of them contain thyroid extract, arsenic, or mercury.
+Even the vendors of these harmful compounds in their advertisements are
+now saying to "stop harmful drugging," but urge you to adopt their
+particular delightful product, and, "without dieting or exercises, you
+will positively reduce," and so forth.
+
+No drastic purges, no violent exercises, especially at first, and not
+too frequent nor prolonged Turkish baths. Epsom salts baths have little
+effect. If salts are used habitually internally, they are harmful. All
+of these are unscientific and unsuccessful, and the things they bring on
+are worse than the fat.
+
+Now, if food is the only source of body substance, you see that you must
+study that question, and that is what I will give you--some lessons on
+foods and their values.
+
+[Sidenote: _Candy Cake, Pie, Rich Meats, Thick Gravy, Bread, Butter,
+Nuts, Ice Cream_]
+
+[Sidenote: _Whipped Cream, Candied Sweet Potatoes_]
+
+Heretofore you have known only in a dumb, despairing sort of way that
+all the foods you like are fattening, and all the advice you read and
+hear is that you must avoid them as a pestilence. And you settle down to
+your joyless fatness, realizing that it is beyond human strength to do
+that forever, and that you would rather die young and fat, anyway, than
+to have nothing to eat all your life but a little meat, fish, and sloshy
+vegetables. Study on, and you will find the reason your favorite foods
+are fattening.
+
+But cast off your dejection. _You don't have to avoid them_!
+
+Eat what you like and grow thin? Yes; follow me. I know it will be an
+exertion, but you must persist and go through with it. Nothing in life
+worth while is attained without some effort. So begin now; it is the
+price of liberty.
+
+
+_Review_
+
+1. Give rule for normal weight.
+
+2. How much excess food have you stored away?
+
+3. Why more important than ever to reduce?
+
+4. Why are fat individuals fireless cookers?
+
+5. Give causes of excess fat.
+
+_NOTE: The Reviews which follow the chapters are important and the
+questions should be answered. To get the full benefit, Little Book must
+be studied, for it is the only authorized textbook of the "Watch Your
+Weights_."
+
+
+
+
+2
+
+Key to the Calories
+
+
+Some one page the thin? They come back here.
+
+[Sidenote: _Don't Skip This_]
+
+Definition to learn:
+
+CALORIE; symbol C.; a heat unit and food value unit; is that amount of
+heat necessary to raise one pound of water 4 degrees Fahrenheit.
+
+[Sidenote: _Pronounced Kal'-o-ri_]
+
+There is a good deal of effort expended by many semi-educated
+individuals to discredit the knowledge of calories, saying that it is a
+foolish food science, a fallacy, a fetish, and so forth.
+
+They reason, or rather say, that because there are no calories in some
+of the very vital elements of foods--the vitamines and the mineral
+salts--therefore it is not necessary to know about them. They further
+argue that their grandfathers never heard of calories and they got along
+all right. That grandfather argument always enrages my mortal mind.
+
+[Sidenote: _A Unit of Measure_]
+
+Now you know that a calorie is a unit of measuring heat and food. It is
+not heat, not food; simply a unit of measure. And as food is of supreme
+importance, certainly a knowledge of how it should be measured is also
+of supreme importance.
+
+[Sidenote: _Yes, They Are Kosher_]
+
+You should know and also use the word calorie as frequently, or more
+frequently, than you use the words foot, yard, quart, gallon, and so
+forth, as measures of length and of liquids. Hereafter you are going to
+eat calories of food. Instead of saying one slice of bread, or a piece
+of pie, you will say 100 Calories of bread, 350 Calories of pie.
+
+The following is the way the calorie is determined:
+
+An apparatus known as the bomb calorimeter has two chambers, the inner,
+which contains the dry food to be burned, say a definite amount of
+sugar, and an outer, which is filled with water. The food is ignited
+with an electric connection and burned. This heat is transferred to the
+water. When one pound of water is raised 4 degrees Fahrenheit, the
+amount of heat used is arbitrarily chosen as the unit of heat, and is
+called the Calorie.
+
+Food burned (oxydized) in the body has been proved to give off
+approximately the same amount of heat or energy as when burned in the
+calorimeter.
+
+[Sidenote: _Approximate Measures_]
+
+     1 oz. Fat                 = 275 C.
+                               --about 255 in the body.
+
+     1 oz. Protein (dry)       = 120 C.
+                               --about 113 in the body.
+
+     1 oz. Carbohydrates (dry) = 120 C.
+                               --about 113 in the body.
+
+     (ROSE.)
+
+Can you see now why fats are valuable? Why they make fat more than any
+other food? They give off more than two and one-fourth times as much
+heat, or energy, as the other foods.
+
+[Sidenote: _See Next Chapter for Definitions_]
+
+Notice that protein and carbohydrates have the same food value as to
+heat or energy, each 113 Calories to the dry ounce. However, they are
+not interchangeable; that is, carbohydrates will not take the place of
+protein for protein is absolutely necessary to build and repair tissue,
+and carbohydrates cannot do that. But fats and carbohydrates are
+interchangeable as fuel or energy foods.
+
+_Calories Needed per Day for Normal Individuals_
+
+[Sidenote: _Business of Growing_]
+
+This depends upon age, weight, and physical activities; the baby and the
+growing child needing many more calories per pound per day than the
+adult, who has to supply only his energy and repair needs. The aged
+require still less than the young adult. As to weight; I have told you
+why overweight individuals need so little. As to physical activities;
+the more active, obviously the more calories needed, for every movement
+consumes calories.
+
+[Sidenote: _Many Know Nothing of This_]
+
+The Maine lumbermen, for instance, while working during the winter
+months, consume from 5000 to 8000 Calories per day. But they do a
+tremendous amount of physical work.
+
+_Mental work does not require added nourishment._ This has been proved,
+and if an excess be taken over what is needed at rest (if considerable
+exercise is not taken while doing the mental work) the work is not so
+well done.
+
+[Sidenote: _Calories Required for Normal_]
+
+                                          Per pound
+                                           per day
+
+     Infants require                       40-50 C.
+     Growing Children                      30-40 C.
+     Adults (depending upon activity)      15-20 C.
+     Old age requires                 15 or less C.
+
+_In Round Numbers for the Day_
+
+     Child 2-6      1000 to 1600 C. per day
+     Child 6-12     1600 to 2500 C. per day
+     Youth 12-18    2500 to 3000 C. per day
+
+[Sidenote: _Growth Demands_]
+
+(Remember that in general the boy needs as much as his father, and the
+girl as much as her mother.)
+
+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_]
+
+CLASSES 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 glass milk (skim, butter, 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, Butter, 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)
+
+Starches (breads, cereals, potatoes, corn, legumes, nuts)
+
+Vegetable fibre, or cellulose
+
+MINERAL MATTER: Shares in forming bones and teeth, and is necessary for
+proper functioning.
+
+     Carbon   Lime  Sodium      Potassium,
+     Sulphur  Iron  Phosphorus  Etc.
+
+[Sidenote: _Whole Grain Products Not Devitalized_]
+
+These elements are contained largely in the outer coatings of grains,
+fruits, and vegetables, and in animal foods and their products. Do not
+pare potatoes before cooking. Cook vegetables in a small amount of
+water, saving the water for soups and sauces.
+
+WATER: The universal solvent, absolutely necessary for life.
+
+Contained in purest form in all vegetables and fruits. The average
+person needs, in addition, from three to five pints taken as a drink. If
+not sure of the purity, boil. Do not drink while food is in the mouth.
+
+[Sidenote: _Absolutely Necessary for Growth_]
+
+VITAMINES: Health preservers. Vital substances necessary for growth. The
+chemistry of these products is at present not thoroughly understood, but
+their importance has been demonstrated by experiments (not torture) on
+animals. By this work we know that diseases like beri-beri, scurvy,
+rickets, and probably pellagra, are due to a lack of these vital
+elements in the food, and from that fact these are called "deficiency"
+diseases.
+
+[Sidenote: _Guinea Pigs vs. Babies_]
+
+Of course I realize that nations can be saved from horrible diseases,
+and hundreds and thousands of babies saved from death, through this
+experimentation on a few guinea pigs and other animals; but what is the
+life of a baby compared with the happiness of a guinea pig? Down with
+animal experimentation! Let us do everything in our power to hamper
+scientific work of this kind. We are giving up our husbands, fathers,
+sons, perhaps to die, for the cause of humanity, but a guinea pig!
+Horrors!
+
+It has been found that the vitamines, like the minerals, are most
+abundant in the outer coverings and the germ of grains, and in fruits
+and vegetables. They are also present in fresh milk, butter, meat and
+eggs. Babies fed pasteurized or boiled milk should have fruit juices and
+vegetable purees early. Begin with one-half teaspoonful, well diluted,
+and gradually increase the feeding to an ounce or more between meals
+once or twice daily.
+
+Most animal fats have the vitamines, but vegetable fats are deficient in
+them. That is the reason cod liver oil is better for some therapeutic
+uses than olive oil.
+
+[Sidenote: _Balanced Diet_]
+
+BALANCED DIET: Should contain
+
+     10-15% Protein
+             (children may need more)
+     25-30% Fat
+     60-65% Carbohydrates
+
+[Sidenote: _To Get the Elements Necessary for Health_]
+
+For example, suppose you are a fairly active woman and need 2500
+calories per day. Then for a balanced diet you would need:
+
+     10% Protein, or               250 C.
+     25% Fat, or                   625 C.
+     65% Carbohydrates            1625 C.
+                                  -------
+                                  2500 C.
+
+       250 C. of P. = 2-1/5 oz. dry protein
+         (250 / 113 = 2-1/5, approximately)
+       625 C. of F. = 2-1/2 oz. of fat
+         (625 / 255 = 2-1/2, approximately)
+     1625 C. of CH. = 14-1/2 oz. dry carbohydrates
+        (1625 / 113 = 14-1/2, approximately)
+
+Two and one-fifth ounces dry protein equals the approximate amount of
+protein in 10 ounces lean meat, fish, or fowl, or 9 ounces cheese, or 9
+eggs. (You should not take all of your proteins in any of these single
+forms.) Two and one-half ounces fat equals approximately 5 pats of
+butter.
+
+[Sidenote: _If Appetite Not Perverted_]
+
+But listen! You don't have to bother with all this fussy stuff. _Be
+careful not to over-or under-eat of the proteins_, and your tastes will
+be a fair standard for the rest. You should remember that a balanced
+diet contains some of all these foods, in about the proportions given,
+and that, while _watery vegetables and fruits contain very few calories,
+they contain very important mineral salts, vitamines, and cellulose._
+The latter is good for the daily scrub of the intestinal tract.
+
+[Sidenote: _A Pretty Nearly Universal Error_]
+
+CONSTIPATION is many times caused by a too concentrated diet, or one
+containing too little roughage. It has also been discovered that some
+individuals who are troubled with faulty elimination digest this
+cellulose, and only the more resistant, like bran, is not absorbed. For
+those, the Japanese seaweed called agaragar in the laboratory, but more
+familiarly known as agar by the layman, is excellent. The most
+industrious digestive tract apparently can not digest that. It has the
+further property of absorbing a large amount of water, thus increasing
+its bulk.
+
+[Sidenote: _C.S._]
+
+[Sidenote: _Have Enough Water, Else You'll Choke to Death. I Did Once_]
+
+Mineral oils (refined paraffine) also are not absorbable, and they act
+with benefit in some cases. About the worst thing to do, in general, is
+to take physics constantly. These are not physics, however; they act
+mechanically. Even the C.S. (common-sense?) individual can take these.
+The agar may be taken two or three heaping teaspoonfuls in a large glass
+of water before retiring, or in the morning before breakfast, or in lieu
+of 4 o'clock tea. Drink it down rapidly--for goodness' sake, don't try
+to chew it.
+
+Mineral oil will make fine mayonnaise dressing. It has little or no food
+value, so the constipated overweight individual may indulge freely. For
+faulty elimination, then--
+
+1. Correct diet.
+
+2. Exercise--especially brisk walking.
+
+3. Regularity of habit.
+
+4. Possibly the addition of bran, agar, or mineral oils.
+
+5. Sweet disposition. Mean people are always constipated.
+
+
+_Review_
+
+1. Give classes of food, with examples of each.
+
+2. What are vitamines? How importance discovered?
+
+3. Where most abundant?
+
+4. What is a balanced diet?
+
+5. What should be done for faulty elimination?
+
+
+
+
+4
+
+More Keys and More Calories
+
+
+[Sidenote: _List of Foods to Follow_]
+
+The following list probably does not contain all of the foods you might
+like and want to know about, but from those named you can judge of the
+food value of others. In general, the caloric value, and therefore the
+fattening value, depends upon the amount of fat and the degree of
+concentration.
+
+[Sidenote: _Important_]
+
+But remember this point: _Any food eaten beyond what your system
+requires for its energy, growth, and repair, is fattening, or is an
+irritant, or both_.
+
+[Sidenote: _A Moderate Sized Chocolate Cream_]
+
+If a food contains much fat, you will know that it is high in food
+value, for fat has two and one-quarter times the caloric value that
+proteins and carbohydrates have. Dry foods are high in value, for they
+are concentrated and contain little water. Compare the quantity of two
+heaping teaspoonfuls of sugar, a concentrated food, and one and one-half
+pounds of lettuce, a watery vegetable, each having the same caloric
+value. A moderate sized chocolate cream is not only concentrated but
+has considerable fat in the chocolate.
+
+[Sidenote: _Enuf Sed_]
+
+It is not necessary to know accurately the caloric values. In fact,
+authorities differ in some of their computations. The list is not
+mathematically correct, but it will give you a good idea of the relative
+values, and is accurate enough for our purposes. I have purposely given
+round numbers, where possible, in order to make them more easily
+remembered.
+
+In reckoning made dishes, such as puddings and sauces, you must compute
+the different ingredients approximately. About how much sugar it has,
+how much fat to the dish, and so on. In reckoning any food, if you are
+reducing, give it the benefit of the doubt on the high count; and if
+trying to gain, count it low.
+
+It is well, if you are much overweight or underweight, to have some of
+these foods that are given weighed, so that you can judge approximately
+what your servings will total.
+
+[Sidenote: _A Mixture_]
+
+A mixture of foods should be used, in order to get the different
+elements which are necessary for the human machine. It is not wholesome
+to have many foods at a meal; but the menu should be varied from day to
+day.
+
+Any regimen which does not allow some carbohydrates and fats for the
+fuel foods is injurious if persisted in for a length of time.
+
+[Sidenote: _Thoroughly Masticate Everything_]
+
+As to harmful combinations; there are not many, and if your food is
+thoroughly masticated you need not concern yourself very much about
+them. However, if you find a food disagrees with you, or that certain
+combinations disagree, do not try to use them. Underweight individuals
+sometimes have to train their digestive tracts for some of the foods
+they need.
+
+Coffee, tea and other mild stimulants are not harmful to the majority;
+but, like everything else, in excess they will cause ill health.
+Alcoholic drinks make the fat fatter and the thin thinner, and both more
+feeble mentally.
+
+[Sidenote: _I Love Her_]
+
+I hope I have stimulated you to an interest in dietetics. There are many
+books which go into the subject much more deeply. I recommend,
+especially, "The Home Dietitian," written by my beloved colleague and
+classmate, Dr. Belle Wood-Comstock.
+
+Others I have read that are especially suitable for the home are
+"Feeding the Family," by Mary Schwartz Rose, and "Dietary Computer," by
+Pope. There are doubtless many other good ones. The Department of
+Agriculture publishes free bulletins on the subject. Farmers' Bulletin
+No. 142, by Atwater, is very comprehensive.
+
+Other authorities I have consulted are Lusk, Friedenwald and Ruhraeh,
+Gautier, Sherman, Buttner, Locke and Von Noorden.
+
+
+Measuring Table
+
+     1 teaspoon (tsp.) fluid           1/6 oz.
+     1 dessertspoon (tsp.)             1/3 oz.
+     1 tablespoon (tbsp.)              1/2 oz.
+     1 ordinary cup                      8 oz.
+     1 ordinary glass                    8 oz.
+     Average helping                     a.h.
+
+
+_One Hundred Calorie Portions and Average Helpings_
+
+(Approximate Measures)
+
+(ATWATER, LOCKE, ROSE)
+
+
+MEATS
+
+     Beefsteak, lean round..............2 oz. 100 C.
+       A.h....... 3-1/2 oz., 185 C.
+     Beefsteak, tenderloin..............1 oz. 100 C.
+       A.h.................. 285 C.
+     Beef, roast, very lean.............3 oz. 100 C.
+       A.h.................. 150 C.
+
+     Chicken, roast..................1-2/3oz. 100 C.
+       1 slice.............. 180 C.
+     Frankfurters, 1 sausage............1 oz. 100 C.
+     Chops, lamb or mutton..........1-1/2 oz. 100 C.
+       Average chops.... 150-300 C.
+
+     Pork:
+       Bacon, crisp...................1/2 oz. 100 C.
+         1 small slice, crisp 25 C.
+       Chop.........................1-1/2 oz. 100 C.
+         Medium..........160-300 C.
+       Ham, boiled..................1-1/3 oz. 100 C.
+         A.h..........3 oz., 250 C.
+       Ham, fried.....................3/4 oz. 100 C.
+         A.h..........3 oz., 400 C.
+       Sausage..........................1 oz. 100 C.
+         1 small, crisp.......60 C.
+     Turkey.........................1-1/3 oz. 100 C.
+       A.h........3-1/3 oz., 260 C.
+
+[Sidenote: _Fish Boiled or Broiled_]
+
+FISH
+
+     Fish, Lean, Cod, Halibut...........3 oz. 100 C.
+       A.h........... 4 oz., 135 C.
+     Fish, fat, salmon, sardines ...1 1/2 oz. 100 C.
+       A.h........... 4 oz., 260 C.
+     Lobster............................4 oz. 100 C.
+       A.h.................. 100 C.
+     Oysters.......................... 12     100 C.
+       1 oyster............... 8 C.
+     Clams, long....................... 8     100 C.
+       1 clam................ 12 C.
+
+SOUPS
+
+     Cream soups, average...............3 oz. 100 C.
+       A.h........... 4 oz., 125 C.
+     Consommes, no fat.................30 oz. 100 C.
+       A.h........... 4 oz.,  15 C.
+
+DAIRY PRODUCTS AND EGGS
+
+     Butter, 1 level tbsp. scant .... 1/2 oz. 100 C.
+       1 ball............... 120 C.
+     Cheese (American, Roquefort,
+       Swiss, etc.)..... 1-1/8 cu. in 3/4 oz. 100 C.
+     Cottage Cheese.................... 3 oz. 100 C.
+       A.h.................. 100 C.
+     Whole Milk........................ 5 oz. 100 C.
+       1 glass.............. 160 C.
+     Skim Milk........................ 10 oz. 100 C.
+       1 glass............... 80 C.
+     Malted Milk (dry).............1 h. tbsp. 100 C.
+     Buttermilk, natural.............. 10 oz. 100 C.
+       1 glass............... 80 C.
+     Koumiss........................... 6 oz. 100 C.
+       1 glass.............. 130 C.
+     Condensed, unsweetened............ 2 oz. 100 C.
+       1 tbsp................ 35 C.
+     Condensed, sweetened,  1-1/4 tbsp....... 100 C.
+     Cream, average.................1-1/3 oz. 100 C.
+       1 tbsp................ 50 C.
+     Cream, whipped................ 1-1/3 oz. 100 C.
+       1 h. tbsp............ 100 C.
+     Eggs, 1 large..................... 1     100 C.
+       Average egg........... 80 C.
+       Boiled or poached; if fried, C. depend upon
+         fat adhering.
+
+
+VEGETABLES
+
+When not otherwise indicated, the method of cooking is by boiling. The
+caloric value of sauces served with them not included.
+
+     Asparagus, large stalks........... 20    100 C.
+       1 stalk................ 5 C.
+     Beets........................... 1 lb.   100 C.
+       2 h. tbsp............. 30 C.
+     Beans, Baked, home.............1-1/2 oz. 100 C.
+       3 h. tbsp............ 300 C.
+     Beans, Baked, canned...........2-1/2 oz. 100 C.
+       3 h. tbsp............ 150 C.
+     Beans, Lima....................... 3 oz. 100 C.
+       3 h. tbsp............ 130 C.
+     Beans, String..................... 1 lb. 100 C.
+       2 h. tbsp............. 15 C.
+     Cabbage....................... 1-1/2 lb. 100 C.
+       3 h. tbsp............. 10 C.
+     Carrots........................... 1 lb. 100 C.
+       3 h. tbsp............. 20 C.
+     Cauliflower....................... 1 lb. 100 C.
+       3 h. tbsp............. 20 C.
+     Celery, uncooked.................. 1 lb. 100 C.
+       6 stalks.............. 15 C.
+     Corn, canned.................. 3-1/3 oz. 100 C.
+       2 h. tbsp............ 100 C.
+     Corn, green, 1 ear............ 3-1/3 oz. 100 C.
+      Medium size.
+     Cucumber...................... 1-1/2 lb. 100 C.
+       10 to 12 thin slices.. 10 C.
+     Lettuce....................... 1-1/2 lb. 100 C.
+       A.h................. 5-10 C.
+     Mushrooms......................... 8 oz. 100 C.
+     Onions, 2 large................... 8 oz. 100 C.
+     Parsnips.......................... 8 oz. 100 C.
+       A.h............ 2 oz., 25 C.
+     Peas, green....................... 3 oz. 100 C.
+       A.h., 3 h. tbsp...... 100 C.
+     Potatoes, sweet............... 1-1/2 oz. 100 C.
+       1 medium............. 200 C.
+     Potatoes, white................... 3 oz. 100 C.
+       1 medium............. 100 C.
+     Potato Chips......scant........... 1 oz. 100 C.
+       A.h., 8-10 pieces.... 100 C.
+     Radishes.......................... 1 lb. 100 C.
+       A.h., 6 red button.... 15 C.
+     Spinach....................... 1-1/2 lb. 100 C.
+       A.h., 1/2 cup......... 25 C.
+     Squash............................ 1 lb. 100 C.
+       A.h., 2h. tbsp........ 25 C.
+     Tomatoes.......................... 1 lb. 100 C.
+       A.h., 1 large......... 50 C.
+     Turnips........................... 1 lb. 100 C.
+       A.h., 2 h. tbsp....... 25 C.
+
+
+FRUITS
+
+     Apple............................. 7 oz. 100 C.
+       1 average size......... 50 C.
+     Banana............................ 5 oz. 100 C.
+       1 small............... 100 C.
+     Berries.............average....... 5 oz. 100 C.
+       1 small cup........... 100 C.
+     Cantaloupe........................ 1 lb. 100 C.
+       A.h., 1/2 melon....... 100 C.
+     Cherries.......................... 5 oz. 100 C.
+       A.h., 1 small cup..... 100 C.
+     Grapes............................ 5 oz. 100 C.
+       A.h., 1 small bunch... 100 C.
+     Lemons (5 oz. each)............... 2     100 C.
+       They won't make you thin.
+       Average size........... 30 C.
+     Oranges (9 oz. each).............. 1     100 C.
+     Peaches (5 oz. each).............. 2     100 C.
+       Average size........... 50 C.
+     Pears (6 oz. each)................ 1     100 C.
+       Average size........... 90 C.
+     Pineapple, fresh.................. 7 oz. 100 C.
+       2 slices, 1 in. thick. 100 C.
+     Plums, large..................... 3 or 4 100 C.
+       1 plum................. 30 C.
+     Watermelon.................... 1-1/2 lb. 100 C.
+       Large slice............ 15 C.
+     Dates (dry), large................   3-4 100 C.
+       1 large................ 25 C.
+     Figs (dry), large................. 1-1/2 100 C.
+       1 large................ 65 C.
+     Prunes (dry), large............... 3     100 C.
+       1 large................ 35 C.
+       Stewed, 4 medium, with
+         4 tbsp. juice....... 200 C.
+
+
+BREAD AND CRACKERS
+
+     Brown Bread, 1 slice, 3 in. in diam., 3/4 in. thick   100 C.
+     Corn Bread, 3 x 2 x 3/4        1-1/2 oz.              100 C.
+     Victory Bread, 1 slice, 3 x 4 x 1/2 in.               100 C.
+
+White, gluten, rye, whole wheat, etc., practically same caloric value
+per same weight. There is so little difference between the caloric value
+of gluten bread and other breads that it is not necessary for reducing
+to try to get it. (Toasted bread has the same caloric value that it had
+before toasting. It is more easily digested, but just as fattening.
+Advised, however, because it makes you chew.)
+
+     1 French or Vienna roll                             100 C.
+     Zweiback                                   3/4 oz.  100 C.
+       1 slice, 3-1/4 x 1-1/4 x 1/2 in., 35 C.
+     Graham Crackers                             3       100 C.
+       1 c., 3 in. sq.                   35 C.
+     Oyster Crackers                            24       100 C.
+     Soda Crackers                               4       100 C.
+       1 c.                              25 C.
+     Pretzels                                    5       100 C.
+       1 p.                              20 C.
+
+
+BREAKFAST FOODS, ETC.
+
+     Farina or Cream of Wheat         6 oz.    100 C.
+       2 h. tbsp               60 C.
+     Force                            1 oz.    100 C.
+       5 h. tbsp               65 C.
+     Grapenuts          scant         1 oz.    100 C.
+       2 tbsp                 100 C.
+     Griddle Cakes, 4-1/2 in. in diam.         100 C.
+       A.h., 3 cakes          300 C.
+       (This does not include butter and syrup, remember.)
+     Hominy                           4 oz.    100 C.
+       2 h. tbsp               85 C.
+     Macaroni, plain                  4 oz.    100 C.
+       2 h. tbsp               90 C.
+     Macaroni and cheese (depends on amt. cheese)
+       2 h. tbsp          200-300 C.
+     Muffin, average                 3/4 m.    100 C.
+       1 muffin               125 C.
+     Oatmeal                          5 oz.    100 C.
+       1 small cup            100 C.
+     Puffed Rice                      1 oz.    100 C.
+       5 h. tbsp               50 C.
+     Popcorn                   (cups) 1-1/2    100 C.
+       A.h. depends on butter added.
+     Rice, boiled                     4 oz.    100 C.
+       1/2 cup                100 C.
+     Shredded Wheat Biscuit           1        100 C.
+     Triscuits (_2_)                      100 C.
+     Waffles                   scant 1/2 w.    100 C.
+       1 waffle               225 C.
+
+
+CANDY, PASTRIES AND SWEETS
+
+     Chocolate creams, medium.        1        100 C.
+     Chocolate, 1 lb                          2880 C.
+     Cherries, candied               10        100 C.
+     Cup Custard, 1/3 cup                      100 C.
+     Chocolate Nut Caramels
+       1 x 1 x 4/5 in.                         100 C.
+         Other candies, reckon sugar, nuts, etc.
+     Cookies, plain, diam. 3 in.      2        100 C.
+       1 cookie                50 C.
+         If raisins or nuts in them, count extra.
+     Doughnut                  scant 2/3       100 C.
+       1 average size         160 C.
+     Ginger-snap                      5        100 C.
+       1 gingersnap            20 C.
+     Honey                  h. tbsp.  1        100 C.
+       Thick syrups approximately the same.
+     Ladyfingers               scant  1 oz.    100 C.
+       1 ladyfinger         35-50 C.
+     Macaroons                              2     100 C.
+       1 macaroon                  50 C.
+     Pie with top crust, about 1/4
+       ordinary slice, or 1-1/4 in.               100 C.
+       A.h., 1/6 pie              350 C.
+     Pie without top crust, 2 in.                 100 C.
+       Custard, lemon, squash, etc.
+       A.h., 1/6 pie.         250-300 C.
+     Puddings, average               cup   1/4    100 C.
+       A.h.                   200-350 C.
+               Depends upon richness.
+     Ice Cream                  h. tbsp.    1     100 C.
+       A.h.                   200-350 C.
+               Depends upon richness.
+     Cakes                                1 oz.   100 C.
+       A.h.                   200-350 C.
+       Depends upon size, icing, fruit, nuts, etc.;
+         compute approximately.
+     Sugar                         cubes    3     100 C.
+     Granulated                  h. tsp.    2     100 C.
+
+Saccharine, a coal tar product 300 to 500 times sweeter than sugar, but
+of no food value. Not advisable to use habitually. Better learn to like
+things unsweetened--it can be done.
+
+
+CONDIMENTS AND SAUCES
+
+     Mayonnaise            m. tbsp.         1         100 C.
+       A.h.                    200 C.
+     Olive oil and other oils. dsp.         1         100 C.
+     Olives, green or ripe                 6-8        100 C.
+       1 olive               10-15 C.
+     Tomato Catsup                         6 oz.      100 C.
+       1 tbsp.                  10 C.
+     Thick Gravies            tbsp.         3         100 C.
+
+
+NUTS
+
+     Almonds, large                        10         100 C.
+       1 almond                 10 C.
+     Brazil, large                        2-1/2       100 C.
+       1 Brazil nut             45 C.
+     Chestnuts, small                      20         100 C.
+       1 chestnut                5 C.
+     Peanuts, large double                 10         100 C.
+       1 bag               250-300 C.
+     Pecans, large                          5         100 C.
+       1 pecan                  20 C.
+     Walnuts, large                       3-1/3       100 C.
+       1 walnut                 30 C.
+     Cocoanut, prepared                   1/2 oz.     100 C.
+     Peanut Butter                       2-1/2 tsp.   100 C.
+
+
+_Key to Key_
+
+[Sidenote: _Remember This_]
+
+If you will remember the following portions of food, you will have a
+standard by which to compute your servings:
+
+     Lean Meat: a piece 3 x 2 x 1/2 (2 oz.)     100 C.
+       Now if your serving of meat or fish is fat,
+       mentally cut in two for same value. If very
+       lean, you should add a little.
+     White Bread: slice 3 x 4x 1/2              100 C.
+       Compute other breads by this.
+     Butter: 1 scant tablespoonful              100 C.
+     Sugar: 1 heaping teaspoonful                50 C.
+     Potatoes: 1 medium, boiled or baked.       100 C.
+     Watery Vegetables: 1 helping             15-35 C.
+
+If food is fried, or butter, oil, or cream sauces are added, the C.
+value increases markedly.
+
+
+_Review_
+
+1. Why is a mixture of foods necessary?
+
+2. Give the caloric value of the following: 1 glass of milk, skim;
+buttermilk; 10 chocolate creams; 1 bag peanuts; 1 pat butter; 1 piece
+pie.
+
+3. Name foods low in caloric value. Why are they valuable?
+
+4. How many calories of bread and butter do you daily consume?
+
+5. Reckon your usual caloric intake. How much of it is in excess of your
+needs?
+
+6. Memorize caloric value of foods you are fond of.
+
+
+_This Table of Foods, With the C Given Per Oz. Will Help You_
+
+The caloric value of pure fat is 255 C per oz., dry starches and sugars
+(carbohydrates), and protein (the meat element), is 113. This means fats
+are 2-1/4 times more fattening than other foods. Most foods contain
+considerable water, so the following is an approximate table of foods
+'as is.' I have given round numbers in the table so you can more easily
+remember them. _Memorize it_.
+
+                            Calories per oz.
+
+     Fats                         255
+     Nuts, edible part            200
+     Sugar                        115
+     Cream cheese                 110
+     Cottage cheese (no fat)       30
+     Breads                        75
+     Lean meats                    50
+     Lean fish                     35
+     Eggs (per oz.)                40
+     Milk, whole                   20
+     Milk, skim and buttermilk
+           (no fat)                10
+     Milk, condensed, sweet       100
+     Milk, condensed, unsweet.     50
+     Cream, thin                   60
+     Cream, thick                 110
+     Fruits: Dried                100
+       Sweet                       25
+       Acid                        15
+     Vegetables: Potatoes,
+           plain (oz.)             30
+       Cooked Legumes, (peas,
+           beans, etc.)         20-35
+       Watery and leafy          5-15
+
+
+
+
+5
+
+Vegetarianism vs. Meat Eating
+
+
+[Sidenote: _Protein_]
+
+As protein is the only food which builds and repairs tissue, it is the
+food which has caused the most controversy.
+
+First: As to the amount needed.
+
+Second: As to whether animal flesh protein is necessary.
+
+[Sidenote: _Chittenden_]
+
+AMOUNT NEEDED: It was thought for many years that 150 grams or 5 ounces
+of dry protein (equivalent to about 1-1/2 pounds lean meat) per day was
+necessary. But experiments of Chittenden and others have proved that
+considerably less is sufficient, and that the health is improved if less
+is taken.
+
+Chittenden's standard is 50 grams, or 1-2/3 ounces, dry protein
+(equivalent to 1/2 pound meat per day). This is considered by many as
+insufficient. A variation from 1-2/3 to 3 ounces dry protein per day
+will give a safe range. (ROSE.)
+
+[Sidenote: _Approx. 240 to 360 C Per Day_]
+
+_The amount of protein needed is comparatively independent of the amount
+of physical exertion_, thus differing from the purely fuel foods,
+carbohydrates and fats, which should vary in direct proportion to the
+amount of physical exertion. In general, 10 to 15 per cent of the total
+calories per day should be taken as protein. An excess is undoubtedly
+irritant to the kidneys, blood vessels, and other organs, and if too
+little is taken the body tissues will suffer.
+
+Not all of the protein should be taken in the form of animal protein; at
+least one-half should be taken from the vegetable kingdom.
+
+
+_Animal Flesh Protein_
+
+[Sidenote: _Necessary?_]
+
+The following are a few of the chief reasons given by those who object
+to its use:
+
+[Sidenote: _The Negative Side_]
+
+First: The animal has just as much right to life, liberty, and pursuit
+of happiness as we have.
+
+Second: They may be diseased, and there is the possibility of their
+containing animal parasites, such as tapeworms and trichinae. I would
+like to tell you more about worms, they are so interesting, but He says
+not to try to tell all I know in this little book; that maybe he will
+let me write another sometime, although it is a terrible strain on him,
+and that I have given enough of the family history, anyway.
+
+[Sidenote: _Some Word_]
+
+Third: The tissues of animals contain excrementitious material, which
+may cause excess acidity, raise the blood pressure, and so forth.
+
+Fourth: More apt to putrefy and thus give ptomaine poisoning.
+
+Fifth: Makes the disposition more vicious.
+
+(Honest,--animals eating meat exclusively are more vicious.)
+
+[Sidenote: _The Affirmative Side_]
+
+Those who believe that animal protein should be eaten answer these
+points as follows:
+
+First: Survival of the fittest.
+
+Second: If you give decent support to your health departments they can
+furnish enough inspectors to prevent the marketing of diseased meat; and
+if some should slip through, if you thoroughly bake, boil, or fry your
+animal parasites they will lose their pep.
+
+Third: Most of the harmful products are destroyed by the intestines and
+liver.
+
+Fourth: True, but see that you get good meat, and don't eat it in
+excess.
+
+Fifth: Unanswerable--to be proved later by personal experiments.
+
+In addition, they say that animal protein is more easily digested, that
+97 per cent is assimilated because it is animal, and so it is much more
+to be desired, especially by children and convalescents; that vegetable
+protein is enclosed in cellulose, and only 65 to 75 per cent is used by
+the system; thus the diet is apt to be too bulky if the proper amount is
+taken.
+
+[Sidenote: _Strong Vegetarians_]
+
+It has been proved, however, by several endurance tests, that the
+vegetarian contestants had more strength and greater endurance than
+their meat-eating competitors, so there is no reason why we should be
+worried by one or two, or even more, meatless days, especially when
+animal product protein, such as milk, eggs, cheese, and the vegetable
+proteins, as in the legumes and the nuts, are available.
+
+[Sidenote: _A Confession_]
+
+I confess that for quite a while after studying vegetarian books I took
+a dislike to meat, but now I am in the comfortable state described by
+Benjamin Franklin in his autobiography. It seems that he had been
+converted to vegetarianism and had decided that he never again would eat
+the flesh of animals that had been ruthlessly slaughtered, when they so
+little deserved that fate.
+
+But he was exceedingly fond of fish, and while on a fishing party, as
+some fish were being fried, he found they did smell most admirably
+well, and he was greatly torn between his desire and his principle.
+Finally he remembered that when the fish were opened he saw some smaller
+fish in their stomachs, and he decided that if they could eat each other
+he could eat them.
+
+[Sidenote: _Most Noted Picture of B. Franklin Extant_]
+
+_Protein Calories in 100 C Portions of Food_
+
+     In 100 C's Bread, 1 slice, (W.W. the highest)       12 to 16 C's P
+     In 100 C's Cooked Cereals, 1 sm. cup, (oatmeal
+                  highest)                               10 to 18 C's P
+     In 100 C's Rice, 1 small cup                              10 C's P
+     In 100 C's Macaroni, 1 small cup                          15 C's P
+     In 100 C's Whole milk, 5 oz.                              20 C's P
+     In 100 C's Skim and buttermilk, 10 oz.                    35 C's P
+     In 100 C's Cheese, 3 heaping tbsp. Cottage cheese         75 C's P
+     In 100 C's Eggs 1-1/3                                     36 C's P
+     In 100 C's Meat or fish, Very lean 2-3 oz.          50 to 75 C's P
+     In 100 C's Nuts, peanuts, almonds, walnuts. Peanuts
+                  the highest                            10 to 20 C's P
+     In 100 C's Beans 1/3 cup average                          20 C's P
+     In 100 C's Green peas 3/4 cup average                     28 C's P
+     In 100 C's Corn 1/3 cup average                           12 C's P
+     In 100 C's Onions 3 to 4 medium                           12 C's P
+     In 100 C's Potato 1 medium                                12 C's P
+     In 100 C's Tomatoes 1 lb                                  15 C's P
+     In 100 C's Fresh fruits: berries, currants, rhubarb       10 C's P
+                  Others                                  2 to  5 C's P
+
+
+
+
+6
+
+The Deluded Ones--My Thin Friends
+
+
+[Sidenote: _What!_]
+
+I am going to sandwich you in between the food calories and my fat
+friends, and maybe you can absorb some of them. In the first chapter,
+you remember, I said I was not particularly interested in you, but I
+have changed my mind, and I will treat you tenderly and carefully. I
+will have to preach a little bit first, but I don't mind that; I love to
+reform people--Yes, you need reforming!
+
+The first thing many of you have to do is to learn to accept the trivial
+annoyances and small misfits of life as a matter of course, for to give
+them attention _beyond their deserts_ is to wear the web of your life to
+the warp.
+
+Elbert Hubbard never said anything better than that. Have that
+reproduced in motto form and put it on your bureau, and repeat it fifty
+times daily.
+
+[Sidenote: _Good Philosophy_]
+
+Adopt my philosophy. If I have a trivial annoyance I analyze it
+carefully. Was I to blame? Yes? All right, I am glad, because then I can
+see that it will not happen again, so I stop worrying. If I am not to
+blame, if I could not help it in the least, well, then I don't worry
+about it, for that will not help it any, and I wasn't to blame! If it
+bobs up in my mind again, I say: "Now, look here, you annoyance, I have
+given you all the attention you deserve; avaunt, depart, get out!"
+
+[Sidenote: _Simple_]
+
+Now, how is this philosophy going to help you gain?
+
+[Sidenote: _Lost Calories_]
+
+When you worry needlessly, notice how tense your muscles are. You are
+exercising them all of the time and using hundreds of calories of
+energy. You raise your blood pressure, the internal secretory glands may
+overact (re-read what I have said about these glands in the fat
+people), and thus many more calories are used. The intestinal secretions
+do not flow so freely, you have indigestion and do not assimilate your
+food, and thus hundreds more calories are lost.
+
+It certainly is impossible to gain unless your food is assimilated.
+
+[Sidenote: _Develop Poise_]
+
+So the first thing you have to learn is this mental control and to
+relax. Remember that word, relax. After you are better nourished your
+nervous system will not be on hair-trigger tension, and it will be
+easier for you.
+
+[Sidenote: _No Pain In Matter; No Matter In Pain Why Worry?_]
+
+If you are ill in mind or body, remember that it is natural to be well,
+and that within your body nature has stored the most wonderful forces
+which are always tending towards the normal, or health, if not
+obstructed or hindered.
+
+Nature sometimes needs help to stimulate those forces, or to reinforce
+them, or to remove obstructions. This is where the physician comes in.
+But you yourself can aid nature the most by realizing that _nature is
+health and it is normal to be well_. By so doing, all of your organs
+function better and you are restored to normal more rapidly.
+
+[Sidenote: _Sleep_]
+
+[Sidenote: _Fresh Air_]
+
+Second: It is very important to have enough sleep. Dr. Richard Cabot
+says that probably resistance is lowered as much by lack of sufficient
+sleep as by any other factor, and that all you can soak into your system
+in twenty-four hours is not too much. Don't forget the fresh air.
+
+You generally suffer from sleeplessness, I believe. The overweights are
+always advised not to sleep too much. They will find while reducing that
+they won't want to sleep so much, anyway. They will like to stay
+awake--they feel so much happier.
+
+[Sidenote: _Sometimes_]
+
+Now, when you retire and try to sleep but cannot, try this--it works
+with me. You know when you are passing over your mental images become
+distorted and grotesque. I artificially induce that state. If I find
+myself rehearsing about two hundred times, with appropriate gestures,
+the keen, witty, logical remarks which I could have made in favor of my
+pet legislation in the club discussion, but didn't, then I begin after
+this fashion:
+
+Pink elephants with green ribbons on their tails--red rhinoceri (is that
+right, or should it be rhinoceroses?)--smiling peanuts--Woman's City
+Club--Social Health Insurance--why didn't I say--I wish I had
+said--(here get out, you annoyance!)--pink elephants--and so forth and
+so forth.
+
+[Sidenote: _Picture of Pink Elephant Adorned_]
+
+[Sidenote: _Woe Is Me_]
+
+Now I realize I have ruined myself. I am my own worst enemy. I have
+exposed my whole life before those modern vivisectionists, the army of
+amateur psycho-analysts.
+
+[Sidenote: _Exercise_]
+
+Third: Exercise. Great muscular exertion should be avoided, but the
+setting-up exercises that I advise, if begun with moderation and
+increased gradually, will undoubtedly stimulate the appetite and help
+the body functions to be better performed.
+
+[Sidenote: _Food_]
+
+Fourth: Since food is the only source of body substance, you must
+gradually train your stomach so that it can care for enough food to not
+only supply your bodily energy, but to leave a little excess to be
+stored as fat.
+
+[Sidenote: _Your Stomach_]
+
+If you have a small appetite--and many of you have--your stomach is
+undoubtedly contracted, and you must gradually add to the amount you
+have been eating, even though it may cause some distress, until you have
+disciplined it so that it can handle what you need without distress. The
+stomach is a muscular organ and can be trained and exercised somewhat as
+other organs can. You will not have much appetite at first, but it will
+develop. Sometimes a short fast for a day or two, drinking nothing but
+pure water, seems to be beneficial in the beginning.
+
+Do not drink much with your meals, unless the drink has food value by
+the addition of lots of cream or sugar, or both.
+
+[Sidenote: _Eat More_]
+
+Decide how many calories you need for your activities, gradually add to
+your dietary until you have reached that number, and then some more, and
+you will gain as surely as the overweight individual will lose by doing
+the opposite. It may take a long time, or you may get results very
+rapidly, depending somewhat upon the individual characteristics.
+Gradually increase your butter, cream, sugar, chocolate, and so forth,
+as they are very high in food value.
+
+Study the Key to the Calories and reckon your calories every day for a
+while. You have already noticed that the foods that you like are low in
+food value.
+
+Here are some of the things you can take to add to your fuel:
+
+[Sidenote: _Try Some of These_]
+
+A glass of milk, hot or cold, taken between meals and before retiring,
+will add about 500 calories.
+
+Cream sauce on your vegetables will add to their value.
+
+Cod liver oil, or olive oil, or cream, begun in small doses and
+gradually increased.
+
+One malted milk, made with milk, syrup, egg, ice cream, whipped cream,
+and the malted milk, will add about 500 calories.
+
+[Sidenote: _Learned Phraseology_]
+
+You remember the painful time that I spoke of when there was so much
+more of me than there ought to be? Well, the aforesaid concoction, made
+with milk, syrup, egg, ice cream, whipped cream, and the malted milk,
+was accessory before the fact, and also particeps criminis before the
+law.
+
+I absorbed this phraseology by being president of the Professional
+Woman's Club, with its high-class women attorneys, ministers, dentists,
+Ph.D.'s, and "Medical Trust" doctors.
+
+[Sidenote: _Explanatory Note 1_]
+
+"Medical Trust."--The American Medical Association (A.M.A.), a powerful
+trust you can't get into unless you have a high preliminary education
+and are a graduate of a high-class medical college. Eleven years'
+training after the grammar school is their minimum standard now.
+
+[Sidenote: _Explanatory Note 2_]
+
+"League for Medical Ignorance."--The so-called "League for Medical
+Freedom"; the opponent of the above mentioned trust. Their standard--any
+old kind of a medical or religious training, two weeks or longer,
+engrafted on anyone who has the money to pay for the course. No
+education, no barrier; in fact, those of limited education make the
+loudest boosters for the league. In justice, I must say that many
+splendid, estimable persons belong to this league, not knowing these
+facts.
+
+[Sidenote: _Thorough Mastication_]
+
+Fifth: See page 92 in my advice to the fat. It is as important for you
+as for them. (It always makes me mildly furious when I look up a word
+and am directed to seek some other locality. If it affects you that
+way--seek page 60 in my advice to you.)
+
+Also have your teeth X-rayed. Blind abscesses at the roots will cause
+all sorts of aches and pains, as well as underweight.
+
+[Sidenote: _Especially About Your Ailments_]
+
+[Sidenote: _Organ Recitals Wednesday Evenings Only_]
+
+Sixth: _Don't talk so much_. See if you can't leave out two-thirds of
+the totally unimportant, uninteresting details. A tremendous amount of
+energy is used in talking. This habit I would not say was confined to
+you, by any means; it is another one of those pretty nearly universal
+errors.
+
+I will not give you a sample fattening menu, for it might be all out of
+proportion to what you could handle, and it would upset you. Make out
+your own menus, realizing that you must work gradually to the desired
+amount.
+
+I am taking it for granted that you are organically sound, that your
+scientific, educated physician has said there is nothing the matter with
+you, except perhaps your "nervous" disposition.
+
+Have I not been nice to you? All right, relax and watch yourself get
+into the class of the plumptically adequate.
+
+And if you don't succeed after a faithful trial, take the milk-cure,
+with its three to six weeks' absolute rest.
+
+_Recapitulation_
+
+     1. Calm yourself.
+     2. Sleep.
+     3. Exercise.
+     4. Food.
+     5. Masticate
+     6. Delete the details.
+     7. Milk-cure.
+
+_Review_
+
+     1. Repeat Elbert Hubbard's advice.
+     2. Give three reasons why worry can make
+     you thin.
+     3. Define "Medical Trust" and "League
+     for Medical Freedom."
+     4. Memorize paragraph about nature
+     5. Enumerate the things you can eat to
+     increase your calories.
+
+
+
+
+7
+
+Exercise
+
+
+It is practically impossible to reduce weight through exercise alone,
+unless one can do a tremendous amount of it. For the food that one eats
+is usually enough to cover the energy lost by the exercise.
+
+[Sidenote: _Light On Your Feet_]
+
+However, exercise is a very important feature of any reducing program;
+not because of the fat that is burned up in the exercise--and there is
+some burned--but for the reason that it is necessary to keep one in a
+healthy condition. The muscles, the internal organs, the bones, the
+brain, are all benefited--in fact, the entire system.
+
+[Sidenote: _Duty Dances_]
+
+The exercises described hereinafter will help make you fat or thin, and
+they will keep you supple, graceful, and light on your feet, so that
+when I tell my husband that he must dance with you, Madam, he will not
+say, "Nothing stirring," and when you, Professor, ask me to dance, I
+will not curse the day I was born.
+
+[Sidenote: _Warning_]
+
+If you have not been accustomed to exercise, I warn you to take up only
+one or two at a time and do each one a few times only. You will be
+atrociously sore, and you will realize that you have muscles of which
+you wotted not.
+
+However, persist, if you are sure there are no organic reasons why you
+shouldn't--such as a weak heart. (In case you are very much overweight,
+I think it advisable to wait until you have reduced somewhat.)
+
+[Sidenote: _Or Classic Dancing_]
+
+It is splendid if you can belong to a gymnasium or to a physical culture
+class, but ten to fifteen minutes' systematic daily exercise practiced
+with vim, and each set followed by deep breathing, will do more good
+than a gymnasium spasmodically attended. Brisk walking with a long
+stride isn't so bad; in fact, if taken with a very long stride it will
+twist 'most every organ you have in your body.
+
+There are hundreds of exercises you can take. If you will notice little
+rascal's illustrations you will find many good ones. Those illustrating
+the beginning of this chapter are excellent.
+
+If possible, it is best to take the exercises on arising in the morning,
+but if you have a household to care for you may not be able to do so.
+For those who have to do their own work, it may be well to do the work
+first. You can do it in half the time if you plan it carefully and speed
+up. (This advice is not for my thin friends; their speedometers register
+too high already.) It does not matter so much when the exercises are
+done as that they are done, and done every day for the rest of your
+life, with the possible exception of two or three days a month.
+
+Gallstones, permanent stiff joints, and other little things like that
+will have a hard time forming.
+
+_My Exercises_
+
+[Sidenote: _They Reach Most of My Muscles_]
+
+(The services of my noted artist I was able to obtain with great
+difficulty, as he was engaged in the more important work of making a
+swagger stick. I finally secured him by the promise of an ice cream cone
+and twenty-three cents to go with his two cents so that he could buy a
+Thrift Stamp. He is given due credit on the title page.)
+
+[Sidenote: _Turn On Your Music_]
+
+These exercises executed with vim, vigor, and vip--deep breathing
+between each set--will take ten to fifteen minutes. Re-read my warning.
+
+[Sidenote: _Little Movements with Meanings All Their Own_]
+
+1. Feet together, arms outstretched, palms up, describe as large a
+circle as possible. Fine for round shoulders and fat backs. Do slowly
+and stretch fifteen times. Smile.
+
+2. Arms outstretched, swing to right and to left as far as possible at
+least 15 times each.
+
+[Sidenote: _Important! Keep Facial Expression Throughout as per
+Artist's Idea_]
+
+3. Bend sideways, to right and left, alternately, as far as possible at
+least 15 times each.
+
+4. Revolve the body upon the hips from right to left at least 10 times,
+and left to right the same.
+
+5. Bend and touch the floor with your fingers, without bending your
+knees, at least 15 times.
+
+6. Knee-bending exercise, at least 15 times. This is hard at first.
+
+7. Hand on door or wall, swing each leg back and forth at least 15
+times. To the side 15 times. Turn head, raise arm, and tense both.
+
+[Sidenote: _You Will Soon Be as Graceful as Annette_]
+
+8. Step on chair with each foot at least 10 times. This is good for calf
+and thigh muscles. After a while you won't look as though you needed a
+derrick to get onto a street car.
+
+9. Arms on sides of chair. Come down and touch abdomen. Fine for back
+and abdomen. Fifteen times.
+
+[Sidenote: _It Has Been Called to My Attention that Bone Back Brushes
+Should Not Be Used by Some; i.e., There Is Danger in Affinities_]
+
+10. Brush hair vigorously at least 200 double strokes all over the head,
+N.S.E.W., using a brush in each hand.
+
+[Sidenote: _Good Exercise_]
+
+(Military brushes are best. If you can't purloin a set of your
+husband's, two ordinary brushes will do.) Now shake out the loose
+dandruff. This is one of the best exercises and must not be omitted, for
+it accomplishes two purposes. It is a good arm and chest exercise, and
+it gives a healthy scalp absolutely free from the dammdruff.
+
+NOW
+
+This for a few minutes, followed by this, the hot preferably at night.
+
+
+
+
+8
+
+At Last! How to Reduce
+
+
+The title of this chapter indicates to whom it is addressed. All others
+please refrain from reading, for it is strictly private and
+confidential, and is intended only for those who need it.
+
+You thin and you normal had better save it, though, for you may qualify
+later. You are keeping right on reading now! I'm surprised. I wanted to
+tell my fat friends that the first thing they have to do is to get
+control of their will power, and now I can't do it.
+
+Somehow, will power with a layer of fat on it gets feeble. Don't laugh,
+you too thin! It gets worse than feeble, if there is no fat at all and
+the nervous system is starved, it--well, I won't say what it does, for I
+don't want to worry you.
+
+[Sidenote: _Now That Order Is Restored I Will Resume_]
+
+Will power, being feeble to a greater or less degree, must be bolstered
+and aided a bit, to begin with, so--
+
+_First Order_
+
+[Sidenote: _Watch Your Weight!_]
+
+[Sidenote: _Nature Always Counts_]
+
+Tell loudly and frequently to all your friends that you realize that it
+is unpatriotic to be fat while many thousands are starving, that you are
+going to reduce to normal, and will be there in the allotted time. If
+you belong to a club, round up the overweights and form a section. Call
+it the "Watch Your Weight--Anti-Kaiser Class." Tax the members
+sufficiently to buy a good, accurate pair of scales. Meet once a week to
+weigh. Wear approximately the same weight clothes, and weigh at the same
+time in relation to eating. Do this whether or not you belong to a club.
+Once or twice a week is often enough to weigh. Scales vary, so try to
+use the same ones.
+
+Don't be discouraged if some day after you have dieted well you seem to
+have gained. Nature sometimes seems fiendish that way. The excess weight
+is probably due to a retention of water, and will not be permanent.
+However, don't depend upon this too often! Usually, if you have gained
+when you think you ought not to, it is because Nature has been counting
+calories and you haven't.
+
+Have the members listed on a weight chart conspicuously placed near the
+scales, and record accurately the weight weekly.
+
+     +-------------------------------------------------------+
+     |            WATCH YOUR WEIGHT ANTI-KAISER CLASS        |
+     +-------------------------------------------------------+
+     |                  |Normal|          Weight on          |
+     +------------------+------+-----------------------------+
+     |  Members' Names  |Weight|Date|Date|Date|Date|Date|Date|
+     +------------------+------+----+----+----+----+----+----+
+     |                  |      |    |    |    |    |    |    |
+     +------------------+------+----+----+----+----+----+----+
+     |                  |      |    |    |    |    |    |    |
+     +------------------+------+----+----+----+----+----+----+
+     |                  |      |    |    |    |    |    |    |
+     +------------------+------+----+----+----+----+----+----+
+     |                  |      |    |    |    |    |    |    |
+     +------------------+------+----+----+----+----+----+----+
+     |                  |      |    |    |    |    |    |    |
+     +------------------+------+----+----+----+----+----+----+
+
+[Sidenote: _No Funds for the Red Cross_]
+
+Those not reducing at least one pound per week to be fined soundly and
+the proceeds given to the Red Cross. That won't be a good way to raise
+funds for the chapter, though, for there will be no fines after the
+first week or so, when the members find what their maintenance diet
+should be and are consuming less than that.
+
+I will explain this maintenance diet business. You shameless thin ones,
+call back your more polite comrades--this is important for all of you.
+(I shall also tell you more fully about this in the last chapter.)
+
+[Sidenote: _Maintenance Diet_]
+
+The maintenance diet is one which maintains you at your present weight,
+_i.e.,_ you are not gaining or losing. You may be over or under normal,
+but are staying there. The intake equals the outgo.
+
+When you eat less than your maintenance diet, you are going to supply
+the deficiency with your own fat.
+
+So commit yourself on your honor that you are going to reduce or
+perish--no joke; you can't tell how near you are to it if you are much
+overweight. There are two general stages of fatty heart. In the first
+stage the heart is surrounded by a blanket of fat, and it also
+penetrates between the muscles. Later, if it goes on too long, the heart
+muscle itself degenerates to fat, then--
+
+[Sidenote: _Good-night!_]
+
+Shakespeare warns you to make thy body less, hence thy grace more; leave
+gormandizing, and know that the grave doth gape for thee thrice wider
+than for other men.
+
+_Second Order_
+
+[Sidenote: _Shrink Your Stomach_]
+
+Your stomach, long used to an excess of food for your needs--it may not
+be a large amount--but still, I repeat, being used to an excess of food
+for your needs, your stomach must be disciplined. It is undoubtedly
+distended, as it should not be.
+
+
+[Sidenote: _Shrink Your Stomach_]
+
+A good way to show it that you are master is to fast for at least one
+day--drink nothing but pure water, hot or cold, as you prefer. It will
+protest vociferously and will tell all its friends, the different organs
+of your body, how you are persecuting it, and they will join the league
+against you and decide they will oust you from your position, and you
+will feel like--but don't mind it; it will soon know that you mean
+business, and, much chastened and considerably contracted, will take the
+next day a very small amount of food very gratefully.
+
+[Sidenote: _Shrink Your Stomach_]
+
+If you do not want to be so severe with it you can allow it five glasses
+of hot or cold skim milk or buttermilk, one every three hours, say, at
+10,1,4,7, and 10 o'clock. One glass is 80 calories, five equal 400
+calories, which is not so much.
+
+[Sidenote: _Or Mashed_]
+
+The baked potato and glass of skim milk diet, three times a day one day
+a week, which has its devotees, depends upon its low caloric content for
+its results. There is no magic in it, no yeast business which reduces.
+This is most wholesome, however, for potatoes contain a large amount of
+the potassium salts, which tend to counteract the effects of uric acid,
+and thus are good for the gouty type.
+
+[Sidenote: _Mono-Diets_]
+
+The beefsteak, the milk, and the fruit diets are also good. One can gain
+as well as lose on the milk diet, all depending on number of calories
+consumed, and it is an excellent method for both. The beefsteak diet is
+beneficial for a short time, but too much protein over a long period has
+been shown to be harmful. An exclusive fruit diet is excellent for
+reduction.
+
+Low calorie days can be repeated once a week if necessary in order to
+keep the stomach in good order. Fruit juice, one-quarter glass, or fresh
+fruit, can be substituted for the skim milk, and you may prefer it.
+
+[Sidenote: _But You Do Not Have To_]
+
+You could keep on this for some time, or fast for some time, and
+probably be much benefited. I fasted five days once, or rather
+fruit-juiced five days. I lost about ten pounds, I think, and my heart,
+which had begun to carry on, was relieved.
+
+[Sidenote: _Sob Stuff_]
+
+It was during that period of which I have spoken, and of which I am
+ashamed; for I had my M.D. degree then and should have known better. But
+you know we have good authority that it is easier to teach twenty what
+were good to be done than to be one of twenty to follow our own
+teaching.
+
+
+_Third Order_
+
+
+[Sidenote: _You Are Down to Business_]
+
+[Sidenote: _And Maybe Diabetes_]
+
+Now you will have to reckon on the amount of food or number of calories
+you need per day. Review the rule I have given. You find for your age
+and _normal weight_ that you will need, let us say for example, 2200
+calories. You have probably been consuming twice that amount and either
+storing it away as fat or as disease. (It is surprising how small an
+excess will gradually add up pounds of fat. For instance, three pats of
+butter or three medium chocolate creams a day, if over the maintenance
+limit, would add approximately _27 pounds a year_ to your weight!)
+
+Now you are to reduce your maintenance diet--the 2200 calories we are
+taking for example--to 1200 calories--quite a comfortable lot, you will
+find.
+
+You will be surprised how much 1200 calories will be if the food is
+judiciously selected.
+
+[Sidenote: _After All, Hunger Is Much More Agreeable Than Apoplexy_]
+
+You may be hungry at first, but you will soon become accustomed to the
+change. I find that dry lemon or orange peel, or those little aromatic
+breath sweeteners, just a tiny bit, seem to stop the hunger pangs; or
+you may have a cup of fat-free bouillon or half an apple, or other low
+calorie food. (Count the calories here.)
+
+One thousand calories less food per day equals four ounces of fat lost
+daily--approximately 8 pounds per month. If you do not want to lose so
+fast, do not cut down so much.
+
+
+_Fourth Order_
+
+[Sidenote: _You Register Joy_]
+
+You may eat just what you like--candy, pie, cake, fat meat, butter,
+cream--but--_count your calories!_ You can't have many nor large
+helpings, you see; but isn't it comforting to know that you can eat
+these things? Maybe some meal you would rather have a 350-calorie piece
+of luscious pie, with a delicious 150-calorie tablespoonful of whipped
+cream on it, than all the succulent vegetables Luther Burbank could
+grow in California.
+
+My idea of heaven is a place with me and mine on a cloud of whipped
+cream.
+
+[Sidenote: _You Registered Too High_]
+
+Now that you know you can have the things you like, proceed to make your
+menus containing very little of them.
+
+
+_Fifth Order_
+
+This is going to be your chief business and pursuit in life for the next
+few months, this reducing of your weight. However, keep up your Red
+Cross and all other activities, fast and furiously, so that you won't be
+thinking about yourself.
+
+[Sidenote: _More Warnings_]
+
+Don't reduce more than two or three pounds a week; two or less is
+better. If you are too cannibalistic, your heart, kidneys and nervous
+system are liable to suffer--you yourself are supplying too much fat in
+your dietary, and there are other scientific reasons against reducing
+too rapidly.
+
+However, you may find that the first week or so you may reduce five or
+seven pounds; but don't worry about this, for that is a slushy, watery
+fat that goes easily.
+
+If a claim like a cold should attack you, and after spraying nose and
+throat frequently with an antiseptic, and then denying the claim
+vigorously, it persists in running a severe course, better go back to
+maintenance diet for a few days.
+
+[Sidenote: _Not Even While Cooking_]
+
+_Don't "taste"!_ You will find the second taste much harder to resist
+than the first. If you have allowed in your daily program something
+between meals (a good plan), take it, but not otherwise.
+
+Try not to overeat at any time, and thus undo the work that perhaps has
+taken you two or three days to accomplish. It will be all right
+occasionally, possibly one day a week, to eat up to your maintenance
+diet, but don't, I beg of you, go over it so that you will gain.
+
+You will be tempted quite frequently, and you will have to choose
+whether you will enjoy yourself hugely in the twenty minutes or so that
+you will be consuming the excess calories, or whether you will dislike
+yourself cordially for the two or three days you lose by your lack of
+will power.
+
+[Sidenote: _I Ought Not to Do This_]
+
+I am afraid I am going to tell a story. I feel as though I were, and I
+don't want to. It is one I heard years ago at a teachers' convention at
+Riverside, when I was a tender, unsuspecting young school teacher, so
+it is perfectly good, albeit senile--and it illustrates my point so
+well--so well--well, you have to put yourself in the place of the little
+chaps, Billie and Johnnie, of the kindergarten.
+
+[Sidenote: _A Little Anatomical Story_]
+
+It seems it was customary to bring a lunch, and Little-new-boy had come
+without one. Teacher asked Billie would he share? No, sturdily; not he.
+But little Johnnie, he would. Some time later, Johnnie, with a frantic
+waving of his hand, and with just pride in his generosity, informed the
+class that he had shared his lunch with Little-new-boy and he felt good
+is his little heart.
+
+Billie stood his ground and stoutly declared that he ate his and he felt
+good in his little belly.
+
+
+
+
+9
+
+Autobiographical
+
+
+I did not give our thin friends a sample menu for fear it would upset
+them; but nothing can upset your digestion, I know. However, I will not
+give you a sample menu, either, but will tell you what I eat when I go
+on a reduction regime, which for me is 1200 Calories.
+
+You will notice, most of my calories I have at dinner in the evening.
+You may not like this, but would rather have yours spread over the
+entire day; and you can suit your fancy, for it makes no difference as
+long as your total number per day stays within your reduction limit.
+
+[Sidenote: _Make Out Several Menus if You Like_]
+
+Don't think you have to follow my menu. You might gain on it! Study the
+Key and select your own.
+
+Many will lose by going on the no-breakfast plan, or the no-lunch plan.
+If they do reduce, it is because they have lowered their daily
+consumption of food, and not because of the no-breakfast or no-lunch
+plan _per se._
+
+Fat seems to melt faster when the chief meal is in the middle of the
+day, and with only 200 or 300 calories of fruit for the evening meal. In
+this way you slim while you sleep.
+
+
+MY BREAKFAST
+
+     1 slice very dry coarse bread toast
+       1/4 in. thick                            50 C.
+     Butter, 1/4 cu. in                         25 C.
+     Hot water flavored with coffee             00 C.
+                                                -----
+         Total                                  75 C.
+
+[Sidenote: _Slim While You Sleep! Clever?_]
+
+You may prefer many more calories for breakfast, or none at all. This
+may not look good to you, but it means an awful lot in my young life,
+after my exercise and bath, to sit down to my little breakfast and read
+the papers.
+
+Recently I have found that two cups of moderately hot water with the
+juice of a lemon answers just as well as the toast and watery coffee,
+and is probably better. You might like some fruit.
+
+
+MY LUNCHEON
+
+     1 corn muffin--I am patriotic             125 C.
+     1 pat butter                              100 C.
+     1 cup coffee with 1 tbsp. cream            50 C.
+                                               ------
+         Total                                 275 C.
+
+If you are patriotic and constipated, substitute one bran muffin. You
+can see that this is in reality a further extension of my sumptuous
+breakfast. If I get tired of this, I add a salad of
+
+     Lettuce, large amount, practically         00 C.
+     Roquefort cheese dressing                 100 C.
+
+I am very fond of this Roquefort cheese dressing; 1-1/8in. cube of
+cheese in a little vinegar, no oil, keeps it within the hundred
+calories.
+
+You might prefer a baked apple or two tomatoes, or a dish of prunes, or
+3 oz. of cottage cheese. The chief thing is to take what you like, not
+what I like. Count your calories.
+
+
+MY DINNER
+
+[Sidenote: _I Don't Mean Your Husband's Dessert, I Mean My Husband's. My
+Word! I Got Out of That Quick!_]
+
+     Vegetable soup, or bouillon, no fat;
+       or small oyster cocktail                 25 C.
+     Lean meat, or "unthinking" lobster
+       or fish, 5 or 6 oz                      300 C.
+     Large serving of uncooked lettuce or
+       cabbage, practically                     00 C.
+     Mayonnaise or oil, 1/2 dsp                 50 C.
+     1 large dish tomatoes, or cauliflower,
+       or string beans, or carrots, or turnips
+       (I hate turnips--just put them
+       down so you can see you can have
+       them if you like)                        25 C.
+     1 medium slice bread, or 1 medium
+       potato                                  100 C.
+     1 pat butter                              100 C.
+     100 calories of your husband's dessert    100 C.
+     Water                                      00 C.
+     1 cup cereal coffee, clear, practically    00 C.
+                                             --------
+     Total                                     700 C.
+
+
+SUMMARY
+
+     Breakfast 75 C.
+     Luncheon including salad 375 C.
+     Dinner 700 C.
+                                             -------
+                                              1150 C.
+
+That leaves me 50 more calories to total 1200, to take before retiring
+if I am hungry. You should leave this 50 calories to take before
+retiring, because if you are hungry you will find it very difficult to
+go to sleep.
+
+A small cup of hot skimmed milk tends to be a sedative. Hunger, like
+cold feet, is hard to go to sleep on.
+
+[Sidenote: _For Both Sexes_]
+
+_If there is one thing more important than another, it is thorough
+mastication._
+
+[Sidenote: _Sometimes I Take More Than 100 Calories of My Husband's
+Dessert. I Love Fat Men, But I Don't Want to Be Married to 'Em_]
+
+This applies to the thin as well as to the fat, and to the child as well
+as to the adult. Take a moderate mouthful and rassel with it until it is
+automatically swallowed. Chew until it is all gone before you put any
+more in your mouth. There is no better way of jollying yourself into
+thinking that you have had all you want than this Fletcherizing habit,
+and it takes the same time to consume one-half the amount of food you
+have been in the habit of eating.
+
+I will allow you all the water you want, in reason; in fact, I advise it
+while you are reducing, both at the meals and between meals. The only
+precaution is that at the meals it should not be drunk while food is in
+the mouth, for this would tend to lessen thorough mastication.
+
+Now, Madam and Madam's husband, when are you going to begin this
+important business of reducing? After the holidays? Tomorrow? _No!
+Right now._ The sooner you get started, the better. The chief thing to
+do, and the hardest, is to get started and to get the habit. After the
+first three days you will not dread it; in fact; you will feel so much
+better that you will not be willing to go back to your old habits of
+overeating.
+
+Now let's review a bit what you are to do.
+
+[Sidenote: _Plan the Day Before_]
+
+First: Pledge yourself to yourself, and to someone else, so you will be
+ashamed to fail. There is a great deal of psychology to reducing. Use
+strong auto-suggestion. Decide just how much you are going to eat in
+advance of the meal--so many calories, _no more!_ This sounds foolish,
+but it helps wonderfully.
+
+Second: Begin with a fast or a low caloric diet for the first day; keep
+it, if necessary, one day weekly.
+
+[Sidenote: _Low Bridge on Fats and Pastries_]
+
+Third: Study food list and make out menus the caloric totals of which
+_are less_ than your maintenance diet. Have a fairly balanced diet, some
+fat, some carbohydrates, some protein, and a good amount of green
+vegetables and fruit. _Have 200-300 C's of protein._
+
+Fourth: Masticate every morsel with such thoroughness that it is
+automatically swallowed.
+
+Fifth: Keep up your activities--Red Cross and other relief work.
+
+Sixth: Remember that you will feel good in your little heart when you
+resist temptation to overeat, and when you don't, you won't feel good
+anywhere.
+
+Seventh: Some vigorous exercise every day.
+
+[Sidenote: _There Is Life Substance and Intelligence in Chocolate
+Creams!_]
+
+NOTE: If there comes a time when you think you will die unless you have
+some chocolate creams, go on a c.c. debauch. I do, occasionally, and
+will eat as many as ten or so; but I take them before dinner, then me
+for the balance of my dinner--
+
+     1 bowl of clear soup                       25 C.
+     1 cracker                                  25 C.
+                                               ------
+     Total                                      50 C.
+
+And thus, you see, every supposed pleasure in sin (eating) will furnish
+more than its equivalent of pain (dieting) until belief in material life
+(chocolate creams) is destroyed.
+
+
+_Review_
+
+1. Describe your stomach.
+
+2. If there is one thing more important than another, what is it?
+
+3. Repeat the five orders in chapter 8.
+
+4. Repeat the warnings.
+
+5. Work the following example:
+
+     X gains 25 pounds during the year.
+     How many calories has he averaged
+     daily over his maintenance diet?
+
+KEY:
+
+       25 lbs. fat = 400 oz. fat.
+       1 oz. fat represents 275 C. food consumed.
+       400 oz. = 400 x 275, or 110,000 C.
+       110,000 / 365 = 301 C.
+     _Answer_. X has eaten 301 C. per day more
+         than necessary.
+
+6. How many calories have you averaged daily over your maintenance diet?
+And what could you have left off your menu and kept from gaining all
+that weight?
+
+
+
+
+10
+
+Testimonials
+
+
+[Sidenote: _From the Field_]
+
+After you have reduced or gained, let me share your joys. Write me a
+little note. You need not sign your name if you don't want to. I
+anticipate the following:
+
+DEAR DOCTOR:
+
+I am so grateful to you, Dr. Lulu Hunt Peters, for what you have done
+for me. After reading your book, "Diet and Health, with Key to the
+Calories" my chronic case of meanness--I mean leanness--was absolutely
+cured. My weight, which was ... now is ... and I am on my way to normal.
+I am fond of you.
+
+       *       *       *       *       *
+
+DEAREST DOCTOR:
+
+I cannot be too grateful to you, dear Doctor Lulu Hunt Peters, for your
+book "Diet and Health, with Key to the Calories," for I have lost ...
+pounds! My weight was ... and now is ... and I am on my way to normal.
+
+I should be ungrateful indeed if I did not mention that while reading
+the book a chronic case of dammdruff which I had had for years, and
+which had been given up by six specialists, was absolutely cured. I
+adore you!
+
+       *       *       *       *       *
+
+[Sidenote: _A Wonderful Demonstration_]
+
+DEAR DOCTOR:
+
+For your book, "Diet and Health, with Key to the Calories," words are
+inadequate to express my thanks. For I have been delivered from a
+chronic affliction of many years' duration, for which I had tried all
+known methods of cure. I refer to the smoking of cheap cigars by my
+husband. He suddenly found he had no desire for the noxious weed! Your
+arm and leg exercises are wonderful.
+
+       *       *       *       *       *
+
+
+
+
+11
+
+An Apology and Some Amendments
+
+On re-reading this literary gem, humorous classic, and scientific
+treatise on weight reduction and gaining, I see that I have a very
+intimate mixture of the thins and the fats. But that is as it should be
+for balance. I had intended to keep you strictly separate, but the
+preaching, the exercises, the dry definitions, the Key to the Calories,
+and so forth, was matter that was applicable to both, so it could not be
+done.
+
+[Sidenote: _Watch Your Weight_]
+
+I have just got to bring this to a close now, if I have it ready as I
+promised, for the lecture, "Watch Your Weight!" I am glad of it, too. I
+am getting so ... funny it is painful. I will close with the next
+chapter. It will be beautifully scientific, but not funny, I promise.
+
+
+_Some Amendments_
+
+[Sidenote: _No. 1_]
+
+You perhaps have noticed that my first chapter is called "Preliminary
+Bout," and then I have gone on to describe a club meeting. I am aware
+that P.B. is a prize fighting term, and I meant it for the picture of me
+fighting myself, not for the club meeting. I have attended many club
+meetings, and in none of them have I ever seen any fighting that would
+have taken any prize anywhere, although I will say I have seen and have
+myself personally conducted some very classy stuff.
+
+[Sidenote: _No. 2_]
+
+I do not use slang. I use only the purest, most refined, and cultured
+English. I leave slang to those who can get by with it and put it over.
+So where I have used dashes you may use your favorite slang words. Mine
+were deleted by the censors.
+
+[Sidenote: _No. 3 (a)_]
+
+Mrs. Ima Gobbler is not really fat enough to be called a fat--! She is
+only 40 or 50 pounds overweight, but she is fond of me and I took
+liberties with her. She is a darling.
+
+[Sidenote: _No. 3 (b)_]
+
+She is a purist, too. I called her up after I put her in my book, and I
+said, "You are fond of me, aren't you, Mrs. Gobbler?" And she said,
+"Youbetcha." "And you are a good sport, aren't you?" "Surest thing you
+know!" "That's good, for I have said a horrid thing to you. I had to,
+in order to stop the club discussion." And she responded soulfully, "Go
+to it, Kid!"
+
+[Sidenote: _No. 4_]
+
+Mrs. Sheesasite's husband did not really have to buy her a pair of
+freight scales; that is just a gentle josh. The ordinary scales will
+weigh 300 pounds, I believe. She is also a dear.
+
+[Sidenote: _No. 5_]
+
+My husband's eyes are not really green, nor is he cross-eyed. They are
+the loveliest, softest brown. The green eyes belong on the maternal side
+of this house.
+
+[Sidenote: _No. 6_]
+
+My artist is not really noted. He is just an ordinary adorable
+ten-year-old boy kiddie. Aren't his little figures the dearest ever?
+
+       *       *       *       *       *
+
+[Sidenote: _Doing My Bit_]
+
+All the characters in my book are friends of mine. Perhaps you had
+better substitute _were_ for _are_. There was one woman mentioned in my
+original manuscript and my husband said what have you put her in for
+Pattie? (a corruption of Pettie, a H.moon hangover) she is no friend of
+yours: she knocks you. And I said loftily like, I want you to know Ijit
+(corruption of Idiot, also a H.moon hangover) I am above personalities
+she is prominent and besides she is fat especially in the feet and head
+and she doesn't know it and he said that doesn't make any difference you
+do not have to immortalize her and I said I would look up the
+authorities on the subject and he said he was authority enough and I
+said I would see what the other authorities said anyway and I did and I
+found one most eminent that said you should love your enemies but none
+that said you should immortalize them so I said I'd drop her and he said
+he should say so and so I did.
+
+[Illustration: Dear Enemy Unimmortalised]
+
+--All the characters in my book are friends of mine. Perhaps you had
+better substitute _were_ for _are_.
+
+
+
+
+12
+
+Maintenance Diet and Conclusions
+
+[Illustration: Maintenance Diet 1000 C. over 1000 C. under]
+
+[Sidenote: _1st Circle_]
+
+THE HEAVY circle represents the amount of daily food (number of
+calories) which will maintain you at present weight. It may be your
+weight is too much or too little, but this is your maintenance diet for
+that weight.
+
+[Sidenote: _2nd Circle_]
+
+THE SECOND circle represents a daily diet containing more than necessary
+for maintenance; for example, let us say 1000 calories more. This 1000
+calories of food is equivalent to approximately 4 ounces of fat
+[1000/255 (1 oz. fat = 255 C.)]; 4 ounces of fat daily equals 8 pounds a
+month which will be added to your weight, and, if not needed by the
+system, will deposit itself as excess fat.
+
+Or the toxins arising from the unnecessary food will irritate the blood
+vessels, causing arterio-sclerosis (hardening of the arteries), which in
+turn may cause kidney disease, heart disease, or apoplexy (rupture of
+artery in the brain), and maybe death before your time.
+
+On the other hand, if you are underweight and the added nourishment is
+gradually worked up to, it will improve the health and cause a gain of
+so much (theoretically, and in reality if kept up long enough).
+
+[Sidenote: _3d Circle_]
+
+THE THIRD circle represents a diet containing less than the maintenance;
+again, for example, say 1000 calories less. Here the 1000 calories must
+be taken from the body tissue, and fat is the first to go, for fat is
+virtually dead tissue.
+
+This 4 ounces of fat daily which will be supplied by your body equals in
+six months 48 pounds.
+
+There are in America hundreds of thousands of overweight individuals;
+not all so much overweight as this, but some considerably more so. If
+these individuals will save 1000 calories of food daily by using their
+stored fat, think what it would mean at this time.
+
+[Sidenote: _Savings_]
+
+Not only an immense saving of food to be sent to our soldiers and allies
+and the starving civilians, and of money which could be used for Liberty
+Bonds, the Red Cross, and other war relief work, but a great saving and
+a great increase in power; for there is no doubt that by reducing as
+slowly and scientifically as I have directed, efficiency and health will
+be increased one hundred fold.
+
+If, as illustrated in the third circle, the 1000 calories or less is
+eaten and the individual already is underweight, with no excess fat,
+then this amount will be taken from the muscles and the more vital
+tissues, and the organism will finally succumb. Before this time is
+reached there will be a great lowering of resistance, and the individual
+will be a prey to the infectious diseases.
+
+It must be remembered that in children the growth of the whole body is
+tremendously active, and especially that of the heart and nervous
+system.
+
+If the nervous system is undernourished, it becomes disorganized and
+undeveloped. This is apt to be expressed in uncertain emotional states,
+quick tempers, and a predisposition to convulsions. The heart, if
+undernourished, lays its foundation for future heart disease, and the
+whole system will be injured for life.
+
+Anything that impairs the vigor and vitality of children strikes at the
+basis of national welfare.
+
+[Sidenote: _The Food Administration Emphasizes This_]
+
+You can see from this how extremely important it is that, in our need
+for the conservation of food, only those who can deny themselves and at
+the same time improve their health and efficiently should do it. It will
+be no help in our crisis if the health and resistance of our people be
+lowered and the growth and development of our children be stunted.
+
+We, the hundreds of thousands of overweight citizens, combined with the
+hundreds of thousands of the normal who are overeating to their ill, can
+save all the food that is necessary. We are anxious, willing, eager to
+do this. Now we know how, and we will.
+
+_Food Will Win the War_
+
+WATCH OUR WEIGHT!
+
+
+
+
+13
+
+Three Years Later
+
+_February, 1, 1921_
+
+An Added Chapter in Which Are Offered Twenty-one Suggestive Menus
+
+
+After nearly two years with the American Red Cross in the Balkans I
+return to find the little book has been carrying on in my absence--I
+write this for the fifth edition--and my publishers insisting that I
+must furnish some more menus. They affirm that there are many who do not
+care to or cannot figure out their own.
+
+After being so long under military discipline I obey now instinctively,
+although I do not want to do this. But you know publishers. They say
+that if there are menus for those who do not have the desire to compute
+them, the usefulness of the book will be increased. Publishers are so
+altruistic.
+
+Now far be it from me to scorn the possibility of increased sales
+myself. So I comply, and after you are reduced you will have the energy
+and the increased keenness to scout around in the calories and make out
+your own.
+
+       *       *       *       *       *
+
+A little of my Balkan experience in the reducing line may not be amiss.
+In Albania, where I was stationed most of the time, life is very
+strenuous. We all had to work hard and expend a great deal of nervous
+energy. Medical calls on foot in the scorching sun over unkind
+cobblestones, long distance calls on unkinder mules, long hours in
+nerve-racking clinics, ferocious man-eating mosquitos, scorpions,
+centipedes, sandflies, and fleas, and other unspeakable animals kept us
+hopping and slapping and scratching.
+
+But there was one consolation to me. With this work, more intensive and
+more strenuous than I had ever done before, I would not have to diet--I
+would not have to watch my weight--I would not have to count my
+calories! Oh, joy!
+
+We lived a community life, we Red Crossers. We had plain blunt food,
+American canned mostly, supplemented with the fare that could be eked
+out of Albania, and cooked by an Albanese who could not be taught that
+we Americans were not Esquimos and did not like food swimming in fat.
+However, it tasted good to famished Red Crossers, and I ate three meals
+a day, confident that I would retain my girlish middle-aged slenderness
+and not have to diet. We had no scales and no mirrors larger than our
+hand mirrors. Our uniforms were big and comfortable.
+
+       *       *       *       *       *
+
+The French who are in charge of Scutari depart, the officers leaving to
+us some of their furniture, including a full length French plate mirror.
+Ordinarily when I look in a full-length mirror I don't hate myself so
+much--so it is with some degree of anticipated pleasure that I
+complacently approach, to get a life-size reflection of myself after
+many months of deprivation of that pleasure.
+
+"_Mon Dieu!_" I exclaim. "_Bogomi_!" (Serbian--'For the love of Allah!')
+"This is no mirror," I mutter. "This is one of those musee things that
+make you look like a Tony Sarg picture of Irvin Cobb."
+
+"What's irritating you, Dockie?" asks one of the girls, coming up and
+standing back of me. I look at her reflection. She does not look like
+Irvin Cobb!
+
+"Peggy," I say tragically, "Peggy, do I look like my reflection?"
+
+"Yes, dear, we have all noticed how stout you have been getting. Aren't
+you supposed to be some shark on the subject of ideal weight?"
+
+And the bitter truth is borne in upon me--no matter how hard I work--no
+matter how much I exercise, no matter what I suffer, I will always have
+to watch my weight, I will always have to count my calories.
+
+This is what I did then:
+
+I stopped going to the breakfast table. I kept some canned milk and
+coffee in my room, and made me two cups of coffee. For lunch I ate
+practically what I wanted, limiting myself to one slice of bread or one
+potato (we had no butter), with fruit for dessert. For dinner I came
+down only when the dessert was being served, and had a share of that
+with some coffee. I was jeered and derided. You know how in community
+life we all are as disagreeable as we like, and still love each other.
+Did not I know the desserts were the most fattening part of the meal? I
+was some authority on how to reduce, I was!
+
+In vain I told them that it did not matter so long as my total caloric
+intake did not equal the number that I needed. It was not until some
+months after, when they saw that I was normal weight again, that they
+began to realize I knew whereof I spoke.
+
+Then came our withdrawal from Albania and release from duty. After
+months of canned goods came Paris with its famous dishes; Creme d'Isigny
+avec creme! Artichauts an beurre! Patisseries francaises! Oo lala! Again
+I said calories be _dashed_! I can reduce when I get home. I had no
+delusions now, you see.
+
+       *       *       *       *       *
+
+And now I am home trying to help raise the funds for the starving
+children of Central Europe, and explaining to my friends that while
+there is a food shortage in Europe it is not because I was there; and
+that I am reducing and the money that I can save will help keep a child
+from starving, and that they can do the same; that for every pang of
+hunger we feel we can have a double joy, that of knowing we are saving
+worse pangs in some little children, and that of knowing that for every
+pang we feel we lose a pound. A pang's a pound the world around we'll
+say.
+
+Every once in a while you hear that the caloric theory has been
+exploded. There is no caloric "theory." Therefore none to explode.
+Calories are simply units for measuring heat and energy and never will
+be exploded any more than the yard or meter "theory" will be exploded.
+Foods must contain essential salts and the growth and health maintaining
+elements. These cannot be measured by calories. The quantity of heat or
+energy production but not the quality of the foods is measured in
+calories, and one must have a knowledge of the qualities also. No
+scientifically educated individual has ever thought otherwise.
+
+The chief objection to following the advice of the numerous laymen who
+write eat-and-grow-thin menus is that they advise the elimination of all
+fats, sugars and starches. They lose sight of the fact, or they do not
+know, that the obese individual--I dislike that term--will have to have
+a balanced diet even while reducing if he is to maintain his health. One
+will lose weight on these menus, but as very many can testify they lose
+their health also. One cannot live on an unbalanced diet for any length
+of time without becoming unbalanced also. And furthermore the
+over-weighter will always have to diet more or less, and will have to
+have menus which he can continue to use. After normal weight is reached
+he will not have to be nearly so abstemious, _but_ the same dietetic
+errors which produced overweight in the first place will produce it
+again. So he must know something of dietetics and he must have a
+balanced diet.
+
+Now I shall make out some balanced menus, 1200 C's a day, being careful
+to include a large amount of the leafy vegetables and some milk or its
+products, the foods that McCollom calls PROTECTIVE FOODS because they
+contain in a large measure the essential mineral salts, and those vital
+elements he has called "Fat soluble A" and "Water soluble B"--others
+call vitamines--which he has proved to be so vital and necessary for
+growth in the young and the maintenance of health in the adult. I shall
+also include 200-300 C's of protein.
+
+The leafy vegetables, cabbage, cauliflower, celery tops, lettuce, onion,
+Swiss chard, turnip tops, and other leaves employed as greens, water
+cress, etc., not only contain these vital elements, but they also exert
+a favourable influence on sluggish bowels and kidneys. They are low in
+caloric value, hence are low in fat-producing properties, and can be
+consumed with indiscretion, properly masticated.
+
+It is better while you are reducing to stay away from the dining table
+when you do not expect to eat. If you are rooming, get a tiny sterno
+outfit, some substitute or coffee, some canned or dry milk, some sugar
+if you use it, and you can make a hot drink in your room and be
+independent for your breakfast and your evening meal, when you decide
+some day to go without that. Do not take more than 100 calories for your
+breakfast. That leaves you 1100 calories to be divided during the day if
+you go on a 1200 calorie schedule. I suggest the following distribution
+of the calories:
+
+     Breakfast                      100 C's.
+     Lunch                          350   "
+     Tea                            100   "
+     Dinner                         650   "
+
+You can reverse the dinner and lunch if you desire. If you do so then
+have your 100 calories I have allowed for tea time to take just before
+you retire. On a 1200 calorie schedule arranged as I have it you will
+not be hungry, I assure you. It will not be more than three or four days
+before your stomach will be shrunk and this amount I have allowed you
+will almost seem like overeating! That is the big idea. Shrink your
+stomach. Go on a fast or low calorie day for a day if necessary to get
+started. See page 81.
+
+I can safely say that any up and around adult will reduce on 1200
+calories, for that will not supply the basal metabolism, i.e., the
+body's internal activities, such as the beating of the heart,
+respiration, digestion, excretion, etc., and some of the body's stored
+fat will be called upon to supply the deficiency. How much one will
+reduce depends on how many calories are actually needed for the internal
+and the external activities. See pages 26 and 27. It is not advisable to
+reduce too rapidly. See page 85.
+
+Now you have 1200 calories a day to eat. Let us think of this in terms
+of money. You have a limited amount of money every day to spend for
+food. You must spend it judiciously and get the food you need and want.
+If you spend the most of it on one article you have that much less for
+other things. It is possible that some days you will want to spend more
+than your allowance and you draw on your next day's supply. That will be
+all right if you remember that you have done so and will spend that much
+less the next day to equalize your account. You must study to spend
+wisely and carefully so as to supply your needs, but you cannot spend
+more than you have without restitution and retribution. Here are the
+menus:
+
+
+BREAKFASTS
+
+100 C. Each
+
+     1. Fruit
+         2 med. apples or 1 baked apple with 2
+           tsps. sugar
+                   _or_
+         1 large orange
+                _or_
+         1/2 large grapefruit
+                _or_
+         1 small cup berries
+                _or_
+         1/2 good sized cantaloupe
+                _or_
+         2 med. figs
+                _or_
+         5 prunes
+
+     2. 1 cup coffee or cereal coffee.. O
+        1 tbsp. cream..................50 C
+        2 small tsp. sugar.............50 C
+                    _or_
+        2 cups with cream alone or
+          sugar alone
+                                      ----
+              Total...........................100 C
+
+     3. 10 ozs. skim milk hot or cold
+                     _or_
+        5 ozs. whole milk.....................100 C
+
+     4. 1 cup coffee clear............. 0
+        1 thin slice toast.............75 C
+        1/4 pat butter.................25 C
+                                       ----
+            Total.............................100 C
+
+Note--The skim milk breakfasts and teas are most desirable because of
+the protein content.
+
+
+TEAS
+
+100 C. Each See lists for breakfasts. Also could have:
+
+     1. 1 cup tea with 1 tsp. sugar
+          1 slice lemon................25 C
+          3 soda crackers..............75 C
+                                       ----
+     Total....................................100 C
+
+     2. 2 small plain cookies
+          tea no cream or sugar...............100 C
+
+     3. 1 chocolate cream
+        1 cup tea or hot water
+          no cream or sugar...................100 C
+
+       *       *       *       *       *
+
+The following combinations need not be followed arbitrarily. You may
+change them around if you desire. Look in the calorie lists for
+substitutes of the same classes of foods, if you do not like my
+combinations. If you don't care for the 100 C's at tea time you may have
+that much more for dinner.
+
+
+     1200 C DAY
+
+
+     ON ARISING
+
+     2 cups hot water with a little lemon juice.
+     10-minute exercise at least
+
+
+     BREAKFAST
+
+     Coffee or postum with cream or sugar
+                      _or_
+     10 ozs. skim milk (see list of breakfasts). 100 C
+
+
+     LUNCH
+
+     1 medium sized head lettuce
+     1/3 lb........................... 25 C
+     1 tbsp. mayonnaise...............100 C
+     1 med. sweet pickle chopped for
+     mayonnaise....................... 25 C
+     1-1/8 inch cube cream cheese
+     melted
+     _or_
+     3 ozs. cottage cheese............100 C
+     1 Toasted French roll (no butter)
+     .................................100 C
+                                      -----
+
+        Total.................................350 C
+
+
+     TEA
+
+     3 crackers with tea and 1 tsp. sugar
+     and 1 slice lemon
+     _or_
+     10 ozs. skim or buttermilk
+     _or_
+     100 C. fruit (see list)................100 C
+
+
+     DINNER
+
+     Creamed dried beef on toast
+      Dried beef 4 thin slices 4 x 5.100 C
+      Cut fine and crisped in frying
+      pan with 1/2 tbsp. butter.........50 C
+      1 tbsp. flour browned with
+      above...........................25 C
+      Add 1 cup skim milk (7 ozs.)
+      cook gently.....................70 C
+                                     -----
+                                     245 C
+
+     2 slices crisp toast (pour above
+      over)..........................200 C
+     1 large serving raw celery or
+      raw cabbage.....................15 C
+     1 large baked apple with 1 tbsp.
+      syrup..........................120 C
+     1 glass skim milk (7 oz.)........70 C
+
+                Total.......................650 C
+                                          -------
+                Grand Total................1200 C
+
+
+     1200 C DAY
+
+
+     ON ARISING
+
+     2 cups hot water, with a little lemon juice.
+     10-minute exercise at least
+
+
+     BREAKFAST
+      Coffee or postum with cream or sugar _or_ 10 ozs. skim milk
+        (see list of breakfasts)...........................100 C
+
+
+     LUNCH
+
+     Celery--eat tender leaves also
+       10-14 stalks...................30 C
+     Olives--5 good sized ripe.......100 C
+     1 small slice corn bread........100 C
+     12 ozs. skim milk or buttermilk.120 C
+                                     -----
+                    Total...................350 C
+
+
+     TEA
+
+     3 crackers with tea with 1 tsp. sugar
+       and 1 slice lemon
+     _or_
+     10 ozs. skim milk or buttermilk
+     _or_
+     100 C fruit (see list).................100 C
+
+
+     DINNER
+
+     Broiled halibut (or lean beef)
+       steak 4-5 ozs. with lemon.......150 C
+     Lettuce (no oil) average serving....0
+     1 slice whole wheat bread or roll.100 C
+     1/2 pat butter.....................50 C
+     Dessert 1-6 pie...................350 C
+     1 cup clear postum or coffee........0
+                                       -----
+                    Total...................650 C
+                                          -------
+                    Grand Total............1200 C
+
+
+     1200 C DAY
+
+     ON ARISING
+
+     2 cups hot water with a little lemon juice.
+     10-minute exercise at least
+
+
+     BREAKFAST
+
+     Coffee or postum with cream or sugar
+     _or_
+     10 ozs. skim milk (see list of
+       breakfasts) .........................100 C
+
+
+     LUNCH
+
+     Combination salad
+      Shredded lettuce 10 leaves......0
+      1 large tomato.................50 C
+      6 stalks chopped celery........15 C
+       tender leaves included
+      1/2 med. cucumber..............15 C
+      1 med. grated carrot...........20 C
+                                     ----
+                                     100 C
+
+     1/2 tbsp. mayonnaise or oil......50 C
+      with vinegar or lemon
+     1 slice whole wheat bread.......100 C
+     10 ozs. skim milk or buttermilk.100 C
+                                     -----
+
+     Total..................................350 C
+
+
+     TEA
+
+     3 crackers with tea with 1 tsp.
+      sugar and 1 slice lemon
+     _or_
+     10 ozs. skim milk or buttermilk
+     _or_
+     100 C fruit (see list).................100 C
+
+
+     DINNER
+
+     Croquettes of split peas or beans
+       1/2 cup mashed beans or peas
+       1/4 cup toast crumbs
+       1 tsp. cream or canned milk
+       made into croquettes and baked
+          or broiled.................225 C
+     Stewed tomatoes 8 ozs.
+                       _or_
+     1 large fresh tomato.............50 C
+     1 slice bread or 5 small
+       pretzels......................100 C
+     1 double serving lettuce or
+       chopped cabbage or cauliflower.15 C
+     1 slice lemon, custard or squash
+       pie, no top crust.............260 C
+     1 cup clear coffee or postum......0
+                                     -----
+
+               Total..........................650 C
+                                              -----
+               Grand Total...................1200 C
+
+
+     1200 C DAY
+
+
+     ON ARISING
+
+     2 cups hot water with a little lemon juice.
+     10-minute exercise at least
+
+
+     BREAKFAST
+
+     Coffee or postum with cream or sugar
+     _or_
+     10 ozs. skim milk (see list of
+     breakfasts)...........................100 C
+
+
+     LUNCH
+
+     Fruit salad
+      1 large orange.................100 C
+      1 average apple.................50 C
+      1 small banana.................100 C
+      2 tbsps. lemon juice............10 C
+      2 small teasps. sugar...........40 C
+                                     -----
+                                     300 C
+     Sprinkle with 1 tbsp. grapenuts..50 C
+
+              Total.........................350 C
+
+
+     TEA
+
+     3 crackers with tea with 1 tsp.
+       sugar and 1 slice lemon
+     _or_
+     10 ozs. skim milk or buttermilk
+     _or_
+     100 C. fruit (see list)................100 C
+
+
+     DINNER
+
+     12 moderate sized oysters..............100 C
+      Dipped in 1 beaten egg and
+        crumbs of 3 crackers.........150 C
+      Fried gently in 1 tbsp. of
+        bacon or other fat...........125 C
+                                     -----
+                                     375 C
+     2 small slices crisped bacon.....50 C
+     1 small dish chow chow with
+      lettuce.........................25 C
+     1 slice bread or its equivalent.100 C
+     1/2 pat butter...................50 C
+     Dessert 1 medium baked apple
+       with no sugar..................50 C
+                                     -----
+              Total.........................650 C
+                                           ------
+              Grand Total..................1200 C
+
+
+
+     1200 C DAY
+
+     ON ARISING
+
+     2 cups hot water with a little lemon juice.
+     10-minute exercise at least
+
+     BREAKFAST
+
+     Coffee or postum with cream or sugar
+
+     _or_
+
+     10 ozs. skim milk (see list of
+       breakfasts) .........................100 C
+
+     LUNCH
+
+     2 eggs 160 C fried gently in 1 tsp.
+       bacon fat or butter............40 C
+
+     _or_
+
+       soft boiled or poached eggs
+       with 1 slice crisped bacon....200 C
+     1 roll or 1 slice whole wheat
+       bread.........................100 C
+     Butter 1/2 pat...................50 C
+     Coffee, postum or tea clear.......0
+                                     -----
+     Total..................................350 C
+
+     TEA
+
+     3 crackers with tea with 1 tsp. sugar
+       and 1 slice lemon
+
+     _or_
+
+     10 ozs. skim milk or buttermilk
+
+     _or_
+
+     100 C fruit (see list).................100 C
+
+     DINNER
+
+     2 toasted shredded wheat biscuits.200 C
+     2 glasses skim milk...............150 C
+     1 dish stewed prunes
+       8 with 1 tbsp. syrup............200 C
+     10-12 peanuts.....................100 C
+     Coffee, postum or tea clear.........0 C
+                                       -----
+     Total..................................650 C
+                                            -----
+     Grand Total...........................1200 C
+
+
+     1200 C DAY
+
+     ON ARISING
+
+     2 cups hot water with a little lemon juice.
+     10-minute exercise at least
+
+     BREAKFAST
+
+     Coffee or postum with cream or sugar
+
+     _or_
+
+     10 ozs. skim milk (see list of
+       breakfasts) .........................100 C
+
+     LUNCH
+
+     6 oz. cream soup,
+       Potato, tomato, clam chowder,
+       etc. (use skim milk)..........200 C
+     Shredded cabbage, lettuce, celery
+
+     _or_
+
+     any greens--average helping
+       practically.....................0 C
+     1/2 tbsp. mayonnaise or oil
+
+     _or_
+
+     1 tbsp. cream dressing...........50 C
+     2 soda crackers..................50 C
+     1 average apple..................50 C
+                                     -----
+     Total..................................350 C
+
+     TEA
+
+     3 crackers with tea with 1 tsp. sugar
+       and 1 slice lemon
+
+     _or_
+
+     10 ozs. skim milk or buttermilk
+
+     _or_
+
+     100 C fruit (see list).................100 C
+
+     DINNER
+
+     Carrot and cottage cheese salad
+       (The Home Dietitian--Comstock)
+       1/2 cup ground carrots
+       1-6 cup chopped nuts
+       3 oz. cottage cheese
+       3 oz. large lemon (juice of)......250 C
+     8 ozs. consomme, no fat..............30 C
+     4 crackers or 1 roll or slice bread 100 C
+     1/2 pat butter.......................50 C
+     Average helping lettuce or other
+       greens--no oil......................0
+     Dessert--gelatine pudding,
+       average serving...................120 C
+     Whipped cream 1 heaping tbsp........100 C
+     Coffee or postum or tea clear.......  0
+                                         -----
+     Total....................................650 C
+                                             ------
+     Grand Total.............................1200 C
+
+     1200 C DAY
+
+     ON ARISING
+
+     2 cups hot water with a little lemon juice.
+     10-minute exercise at least
+
+     BREAKFAST
+
+     Coffee or postum with cream or sugar
+         _or_
+     10 ozs. skim milk (see list
+       of breakfasts).........................100 C
+
+     LUNCH
+
+     Baked beans
+       if canned 3 h. tbsp., if home
+       baked 1-1/2.......................150 C
+     Pickled beets 5 med. slices......... 25 C
+     Large amount celery or lettuce
+       or other green leaves............. 25 C
+     1 slice toasted Swedish health
+       bread (made of oatmeal) or
+       1 roll............................100 C
+     1 cup coffee or postum clear........  0 C
+     Medium apple........................ 50 C
+                                         -----
+             Total............................350 C
+
+     TEA
+
+     3 crackers with tea with 1 tsp. sugar
+       and 1 slice lemon
+         _or_
+     10 ozs. skim milk or buttermilk
+         _or_
+     100 C fruit (see list)...................100 C
+
+
+     DINNER
+
+     Cottage cheese omelet
+       2 med. eggs.......................160 C
+       3 ozs. cottage cheese.............100 C
+       1 tbsp. cream
+           _or_
+       condensed milk.................... 50 C
+                                         -----
+                                         310 C
+
+       Salt to taste
+     Bake or fry gently in 1/2 tbsp. fat. 40 C
+     (Can substitute 100 C chopped
+       lean meat for cottage
+       cheese)
+     1 small head celery tender leaves
+       and all........................... 25 C
+     1 slice bread or equivalent.........100 C
+     Butter 1/2, pat..................... 50 C
+     1 dish plain stewed tomatoes,
+       squash, carrots, spinach or
+       onions, etc....................... 25 C
+     5 almonds or 5 peanuts or 2
+       large walnuts..................... 50 C
+     10 raisins.......................... 50 C
+                                         -----
+             Total............................650 C
+                                             ------
+             Grand Total.....................1200 C
+
+_Finished But Not Famished_
+
+     +-----------------------------------------------------------------+
+     |                       WEEKLY WEIGHT CHART                       |
+     +-----------------------------------------------------------------+
+     |   Month  | 1st Week | 2nd Week | 3rd Week | 4th Week | 5th Week |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+     |          |          |          |          |          |          |
+     +----------+----------+----------+----------+----------+----------+
+
+     +-----------------------------------------------------------+
+     |                      TOTAL C. PER DAY                     |
+     +-----------------------------------------------------------+
+     |   Month  | Sun. | Mon. | Tues.| Wed. | Thur.| Fri. | Sat. |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+     |          |      |      |      |      |      |      |      |
+     +----------+------+------+------+------+------+------+------+
+
+
+
+
+
+End of the Project Gutenberg EBook of Diet and Health, by Lulu Hunt Peters
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