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diff --git a/15069.txt b/15069.txt new file mode 100644 index 0000000..81bf22a --- /dev/null +++ b/15069.txt @@ -0,0 +1,3829 @@ +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 + +*** END OF THIS PROJECT GUTENBERG EBOOK DIET AND HEALTH *** + +***** This file should be named 15069.txt or 15069.zip ***** +This and all associated files of various formats will be found in: + https://www.gutenberg.org/1/5/0/6/15069/ + +Produced by Rick Niles, John Hagerson, Charlie Kirschner and the +Online Distributed Proofreading Team. + + +Updated editions will replace the previous one--the old editions +will be renamed. + +Creating the works from public domain print editions means that no +one owns a United States copyright in these works, so the Foundation +(and you!) can copy and distribute it in the United States without +permission and without paying copyright royalties. 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