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diff --git a/.gitattributes b/.gitattributes new file mode 100644 index 0000000..d7b82bc --- /dev/null +++ b/.gitattributes @@ -0,0 +1,4 @@ +*.txt text eol=lf +*.htm text eol=lf +*.html text eol=lf +*.md text eol=lf diff --git a/LICENSE.txt b/LICENSE.txt new file mode 100644 index 0000000..6312041 --- /dev/null +++ b/LICENSE.txt @@ -0,0 +1,11 @@ +This eBook, including all associated images, markup, improvements, +metadata, and any other content or labor, has been confirmed to be +in the PUBLIC DOMAIN IN THE UNITED STATES. + +Procedures for determining public domain status are described in +the "Copyright How-To" at https://www.gutenberg.org. + +No investigation has been made concerning possible copyrights in +jurisdictions other than the United States. Anyone seeking to utilize +this eBook outside of the United States should confirm copyright +status under the laws that apply to them. diff --git a/README.md b/README.md new file mode 100644 index 0000000..dce83e0 --- /dev/null +++ b/README.md @@ -0,0 +1,2 @@ +Project Gutenberg (https://www.gutenberg.org) public repository for +eBook #66226 (https://www.gutenberg.org/ebooks/66226) diff --git a/old/66226-0.txt b/old/66226-0.txt deleted file mode 100644 index 5389dff..0000000 --- a/old/66226-0.txt +++ /dev/null @@ -1,1559 +0,0 @@ -The Project Gutenberg eBook of Overweight and Underweight, by -Anonymous - -This eBook is for the use of anyone anywhere in the United States and -most other parts of the world 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. If you are not located in the United States, you -will have to check the laws of the country where you are located before -using this eBook. - -Title: Overweight and Underweight - -Author: Anonymous - -Release Date: September 6, 2021 [eBook #66226] - -Language: English - -Produced by: Stephen Hutcheson, Lisa Corcoran and the Online Distributed - Proofreading Team at https://www.pgdp.net - -*** START OF THE PROJECT GUTENBERG EBOOK OVERWEIGHT AND -UNDERWEIGHT *** - - - - - - OVERWEIGHT - AND - UNDERWEIGHT - - - METROPOLITAN LIFE - INSURANCE COMPANY - HOME OFFICE: NEW YORK - Pacific Coast Head Office: San Francisco - Canadian Head Office: Ottawa - - - - - CONTENTS - - - PAGE - What Is Desirable Weight? 3 - Overweight and Its Dangers 5 - What Makes a Person Fat? 5 - Why Do People Overeat? 6 - How to Lose Weight 7 - The Body’s Need for Food 8 - The Body’s Need for Exercise 11 - What About Short Cuts? 12 - How Many Calories? 13 - On Keeping a Record 19 - Special Problems 19 - Underweight and Its Dangers 22 - What Causes Underweight? 22 - How to Gain Weight 23 - Adding Extra Calories 24 - Saving Energy 24 - Calorie Tables 25 - - - Edition of January 1953 - COPYRIGHT 1950, METROPOLITAN LIFE INSURANCE COMPANY. - - P.F.M.—PRINTED IN U.S.A.—(u) 380 L. W. (Edition Jan. 1953) - - [Illustration: OVERWEIGHT and UNDERWEIGHT] - - - - - _What Is Desirable Weight?_ - - -Desirable weight is a very individual thing. It may be described as the -weight at which a person both _looks_ and _feels_ his best. Height, bone -structure, and muscular development must all be taken into account. - -Because no two people are alike, weight tables cannot show with complete -accuracy exactly what every individual should weigh. The tables shown -here are given as a guide rather than as a rigid standard to which -everyone should conform. They show desirable weights for men and women -at age 25 and over. After a person is full grown and has reached his -best weight, he should not gain or lose much for the rest of his life. -It used to be considered inevitable and normal for people to get heavier -toward middle age. We know now that it is not a normal part of getting -older, not healthy, and not necessary. - -Life is much easier in many ways for people who are not too fat or too -thin. They usually feel and look better. They are apt to live longer. -They are less likely to suffer from backaches, foot troubles, constant -fatigue, and a host of daily discomforts. They have more fun buying -clothes. Normal weight is worth any effort it takes to reach and -keep—worth it in terms of everyday comfort and of a healthier, longer -life. - - DESIRABLE WEIGHTS FOR MEN AND WOMEN OF AGES 25 AND OVER[1] - Weight in Pounds According to Frame (as Ordinarily Dressed) - _men_ HEIGHT SMALL FRAME MEDIUM FRAME LARGE FRAME - (with shoes on) - Feet Inches - - 5 2 116-125 124-133 131-142 - 5 3 119-128 127-136 133-144 - 5 4 122-132 130-140 137-149 - 5 5 126-136 134-144 141-153 - 5 6 129-139 137-147 145-157 - 5 7 133-143 141-151 149-162 - 5 8 136-147 145-156 153-166 - 5 9 140-151 149-160 157-170 - 5 10 144-155 153-164 161-175 - 5 11 148-159 157-168 165-180 - 6 0 152-164 161-173 169-185 - 6 1 157-169 166-178 174-190 - 6 2 163-175 171-184 179-196 - 6 3 168-180 176-189 184-202 - - _women_ HEIGHT SMALL FRAME MEDIUM FRAME LARGE FRAME - (with shoes on) - Feet Inches - - 4 11 104-111 110-118 117-127 - 5 0 105-113 112-120 119-129 - 5 1 107-115 114-122 121-131 - 5 2 110-118 117-125 124-135 - 5 3 113-121 120-128 127-138 - 5 4 116-125 124-132 131-142 - 5 5 119-128 127-135 133-145 - 5 6 123-132 130-140 138-150 - 5 7 126-136 134-144 142-154 - 5 8 129-139 137-147 145-158 - 5 9 133-143 141-151 149-162 - 5 10 136-147 145-155 152-166 - 5 11 139-150 148-158 155-169 - - - - - OVERWEIGHT AND ITS DANGERS - - -Anyone who is 15 or more pounds heavier than his desirable weight is -considered overweight. For those still in their 20’s or younger a -_little_ extra weight does no harm. For people over 30 it is not good. - -Overweight is a danger signal, particularly for those over 40. Studies -of life insurance figures show that overweight people develop diabetes, -heart disease, high blood pressure, and other life-shortening conditions -earlier, and are apt to die younger, than people whose weight is normal. -They are poor surgical risks and have less resistance to infection. -Stout women are more likely to develop complications in pregnancy. - - -_What Makes a Person Fat?_ - -Most people are fat simply because they eat too much. This does not -necessarily mean that they stuff themselves with large quantities of -food. It does mean that they take in more calories[2] than their bodies -can use. This is often surprisingly easy to do, particularly for a -person who has poor eating habits. - -Some people blame their overweight on metabolism (the rate at which -their bodies use energy) and on the glands which regulate metabolism. In -a very few cases, poorly functioning glands may _contribute_ to -overweight. Even then, the overweight patient who is under a physician’s -treatment for glandular disorders is able to lose weight when his food -intake is regulated. - -What many people do not realize, however, is that the body’s energy -requirements usually change after age 30 or 40. As a person gets older, -metabolism slows down, and fewer calories are needed to maintain weight. -The trouble is that eating habits usually stay exactly the same, while -physical activity often decreases. - -Heredity is often claimed as a cause of overweight. Careful studies do -not bear this out. Heredity does determine the type of body build a -person has, but when people from overweight families change their eating -habits it has been proved that they, too, can lose weight. - -Actually, most overweight people readily admit that their excess -poundage comes from overeating. They say they just don’t seem to be able -to stop. Knowing why a thing is hard to do sometimes makes it easier to -change. - - -_Why Do People Overeat?_ - -Many people eat more than they need for reasons that have little to do -with hunger. Habit is one of them. Eating habits are set in patterns -which have often been followed for years. Such patterns are not always -easy to change, but with persistence and determination they can be -altered. - -Some people develop the habit of overeating because good food and plenty -of it is a family tradition. Some fall into the habit because of -sociability. They eat more frequently and so consume greater amounts of -food than they need. Some people consider food as a symbol of success or -social standing, and so eating rich food and too much of it becomes a -custom. Not infrequently the habit is established in pregnancy, in -convalescence from some illness, or in other situations when extra food -may be required. - -Other common reasons have their roots in the emotions. Some people eat -constantly because they are bored, and eating is something pleasant to -do. Others because they are lonely, or feel unloved, or suffer from -discontent about money, job, family relationships, or social standing. -People who overeat for such reasons usually find it necessary to do -something about their emotional problems before they are able to tackle -their eating habits successfully. - - -_How to Lose Weight_ - -Physical condition, degree of overweight, and individual living habits -must all be carefully evaluated before an effective, safe reducing plan -can be worked out. No one can do all this for himself. Only a physician -has the necessary skill and equipment to decide how much, how fast, and -with what treatment a person should lose weight. What benefits one may -harm another. Therefore, a reducing program should be undertaken only -under medical supervision. - -Anyone who really wants to get rid of excess poundage can do it. Lots of -people have, with determination and persistence. Desire and will power -are “musts” in any reducing program. - -Everyone knows that self-denial is not easy and that changing -long-established habits taxes the strongest will. Therefore, a person -who is trying to do this difficult job deserves the help and support of -his family and friends. Few people are able to persist in any course of -action in the face of commiseration, indifference, ridicule, or -opposition from those they love and respect. - -To be worth anything, a loss of weight must be permanent. Therefore, -anyone who wants to benefit from a weight-reduction program must make up -his mind that he is changing his eating habits for life. Going back to -old patterns will only pile up the pounds all over again. Unless this -fact is accepted, reducing efforts will probably be wasted. - - -_The Body’s Need for Food_ - -Awake or asleep, the body needs energy for every breath, every -heartbeat, every activity of living. Food supplies this energy which is -measured in units called calories. - -When a person eats only enough to supply the energy he uses, his weight -stays the same. If he takes in more calories than he needs, the excess -is stored as fat. If his food adds up to fewer calories than he needs, -his body takes the extra energy out of its storehouse of fat, and a loss -in weight occurs. Reducing diets are based on this simple principle: -_taking in fewer calories than needed to force the body to use its -stored fat_. - -Foods vary in the number of calories they contain. As most people know, -fats of all kinds have the most calories. One tablespoon of butter, for -example, has in it about as many calories as a good slice of lean roast -beef, or a cup of beets, or a quarter of a pound of cod steak. Sugars, -alcohol, and starches are the next richest source of calories. Starches -include cereals, flour and everything made with flour, potatoes, peas, -beans, and corn. When calories must be cut down to make the body use -stored fat, alcoholic drinks and foods rich in fats, sugars, and -starches are the first to be restricted. - -However, no one can lose weight safely by counting calories alone. In -the 1920’s, when a slim, boyish figure was in style, many girls and -women made themselves seriously ill by reducing their weight without -regard to the kinds of food they ate. - -For good health, food must supply everyone—young and old alike—with more -than calories. The body is constantly repairing and renewing itself. New -cells are always growing to replace those worn out in doing their work. -In babies, children, and young people, cell-making is going on at top -speed, because actual growth is taking place. As in any building -process, the right materials are needed. The body’s most essential -building and maintenance materials are found in proteins. Foods richest -in proteins include milk, meat, fish, poultry, eggs, and cheese. - -Two other elements necessary for health are vitamins and minerals. Some -of these are found in the same foods which are rich in protein. Others -are found in grain products, fruits, vegetables, and fats. - -To insure a well-balanced diet, made up of the protective foods -containing enough proteins, vitamins, and minerals, everyone should have -_daily_: - - _Milk_—2 or more glasses for adults. 4 or more for children and - expectant and nursing mothers. - _Vegetables_—2 or more servings, green or yellow. - _Fruits_—2 servings, 1 a citrus fruit or tomato. - _Eggs_—1; at least 3 to 5 a week. - _Meat, fish, poultry, or cheese_—1 or more servings (dried legumes - may be substituted occasionally). - _Cereal and Bread_—2 servings, whole-grain or enriched. - _Fats_—1 to 3 tablespoons. (_In reducing diets, some of the fat - allowance may be in the cream in whole milk._) - -People who are not overweight can add what they like to this list in the -way of other foods and second helpings, to make up their caloric -requirements. People who want to lose weight can add little or nothing. -That is the only real difference between a well-balanced normal diet and -a well-balanced reducing diet. Because this difference often means -restrictions on cakes, pastries, extra butter, rich sauces, cocktails, -beer, soft drinks, and other high-calorie favorites, it is a hard one -for many people to accept. Nevertheless, it must be accepted by everyone -who wants to lose weight. - -Few people claim that the first days on a reducing diet are happy ones. -Some individuals find it easier to adjust than others, but all agree -that the period of discomfort does not last too long if they persevere. -They also claim that a wonderful feeling of physical vigor and -liberation follows as they lose weight. The ability to bend down again -with ease, the disappearance of unsightly bulges, and the pleasure of -buying smaller sizes in clothes are among the things which amply -compensate for any early discomfort. - - -_The Body’s Need for Exercise_ - -Every healthy person needs some exercise. Daily physical exertion is -good for muscle tone and circulation. It also helps to relieve the -tension many people pile up in the course of a day’s work. - -Regular exercise, if not carried to the point of increasing hunger, can -help in a reducing program, because the more active a person is, the -more calories he needs to burn. But for the overweight individual, -exercise can never replace eating less. A person would have to walk -about five miles to use up the calories in one chocolate sundae. He -would have to saw wood for an hour or so to offset a piece of apple pie, -or walk about a mile to work off two graham crackers. Obviously, it is -simpler to avoid eating the sundae, the pie, or the crackers than to try -to exercise them off. - -The decision about exercising while losing weight should be left to the -physician supervising the reducing program. The kind and amount of extra -physical activity which he advises will depend on age, physical -condition, and previous habits. For children and young patients he will -probably advise lots of exercise and active sports. For older people he -may not prescribe anything more strenuous than walking. For people with -heart or circulatory conditions, he may caution against any exercise. -The necessity for tailoring the treatment to the individual in this way -is one of the reasons why a reducing program should be undertaken only -under medical supervision. - - -_What About Short Cuts?_ - -No one who has taken on the job of losing weight will say that the -self-denial involved is pleasant. It is only natural to wonder if there -isn’t an easier way: What about drugs, steam baths, massage, or other -quick methods? - -Any drug which can increase the body’s rate of burning calories enough -to effect weight reduction without dieting is dangerous. One drug, -released in the early 1930’s without medical sanction, “worked”; but it -also caused deafness, blindness, and paralysis before it was withdrawn -from the market. Even if drugs are prescribed by a physician, they will -be used in addition to—not in place of—a diet. - -Many people wonder about steam baths and massage as a short cut. Steam -baths are often a delusion. The profuse sweating which a steam bath -induces is apt to cause a sudden drop in weight because of water loss. -Thirst soon makes the average person replace the lost water, and his -weight is usually exactly what it was before. - -Swedish massage is a relaxing luxury for those who can afford it. It is -good for the circulation, and helps to keep tissues in firm condition. -However, it will not take off pounds nor allow additions to the diet. - -Nobody likes to believe unpleasant truths. Therefore, the search for -short cuts goes on. Ten-day wonder diets; special foods; spot-reducing -gadgets—many of these fads are harmless, though expensive and -ineffective. Some suggest, in small print, that special low-calorie -diets should be followed, thus acknowledging the disagreeable truth—that -there is no way to reduce safely without eating less. It all boils down -to this: No easy way is safe; no safe way is easy. - - -_How Many Calories?_ - -In planning the day’s food, it should be decided into which meals the -essential foods will go, and their calories should be computed first. -Choice may then dictate the selection of the foods to make up the rest -of the day’s allowance. All foods and most beverages supply calories; -therefore, it is important to know the calorie content of the usual -portions of different foods. Tables which list the calories in common -foods and beverages begin on page 25. - -One of the most frequently selected diets for healthy adults who need to -reduce is a three-meal-a-day schedule allowing, in all, 1,200 calories. -Some people, however, cannot lose weight satisfactorily on a -1,200-calorie diet. The doctor may cut their daily calorie allowance to -1,000 if their progress is too slow, or increase it to 1,500 if they are -losing too rapidly. Examples of 1,000-, 1,200-, and 1,500-calorie diets -are given on pages 16-17. Diets which fall below 1,000 calories require -very close medical supervision and are usually used only in cases where -a rapid loss of weight is required for serious conditions. - -Vitamin and mineral supplements are often prescribed for people on a -reducing diet, especially if it allows less than 1,200 calories. This is -to make doubly sure that the body gets all the vitamins and minerals it -needs. The use of such supplements is never intended to take the place -of eating the essential foods. - -Some people, when they first see their reducing diet, are firmly -convinced that they have never eaten as much as their present diet -allows them to. They are judging the caloric value of their food by its -looks. The calories hidden in butter, sugar, and cream used for cooking -and in beverages are invisible. - -Unfortunately, it is easy to make a 1,000-calorie diet, for example, add -up to about 2,000 merely by adding 4 tablespoons of butter to the -vegetables, sugar and cream to 3 cups of coffee or tea, a tablespoon of -French dressing on the salad, and substituting 3 halves of canned -peaches with sirup for the ½ cup of fresh fruit at lunch. - -Few people stop to think that their hidden calories may be in the -cocktail, the glass of beer, or the soda pop which they love. Liquids go -down so quickly and easily that it is often hard to realize that they -can contribute to overweight. A glance at the calorie tables on pages 25 --32 will show why they are to be avoided by anyone who is trying to lose -weight. - - - - -_Some perfectly good foods which add extra calories to a diet are:_ - - Cake—especially with icing - Cookies - Cream - Candy - Salad oil - Fatty meat - Fried foods - Nuts - Olives - Chocolate - Coconut - More butter than is allowed on the diet - Gravy - Pastries - Avocados - Jelly and jam - Honey - Marmalade - Sirups - Sugar - Puddings - Sweetened beverages - - -_Remember_ - - 1. To have 1½ pints of milk every day. - 2. To cut the visible fat from meat. - 3. To eat a salad or raw vegetable every day if possible. - 4. To eat a green, leafy, or yellow vegetable every day. - 5. To have a serving of citrus fruit, tomato, cantaloupe, - strawberries, or raw cabbage every day. - 6. To choose the bread or cereal you use from enriched, whole-grain, - or rye varieties. - - - - - HELPFUL HINTS - - - 1. Eat regular meals at regular times. Omitting a meal—particularly - breakfast—is a strain on the body and a major cause of - fatigue. - 2. Eat all meals slowly and chew well. This helps to make smaller - amounts of food more satisfying. - 3. Never eat when emotionally upset or overtired. Relax or rest first. - 4. Watch closely for hidden calories. - 5. If drinking clear coffee or tea is too much of an ordeal, add some - of the day’s allowance of milk, and use saccharin or - another noncaloric sweetening agent. They may also be used - to sweeten cooked fruits. - 6. Stay away from highly seasoned foods. They stimulate the appetite. - 7. Clear tea, coffee, or bouillon have no caloric values and may be - used freely. - 8. An average serving of meat is 3 ounces. Two eggs or ½ cup of - cottage cheese can be substituted for 2 ounces of meat. - - 1000 CALORIE DIET - - breakfast - Fresh fruit or juice 1 serving—½ cup - Egg—cooked without fat 1 - Bread or cereal 1 slice of bread or small - serving of cereal - Butter or margarine 1 level teaspoon - Skim milk or buttermilk 1 glass—8 ounces - Clear coffee or tea - dinner - Lean meat, fish, or poultry 3 ounces (average serving) - Vegetables[3] ½ cup Group I and ½ cup Group - II - Skim milk or buttermilk 1 glass—8 ounces - Fruit—raw, or cooked or 1 serving—½ cup - canned without sugar - lunch or - supper - Cottage cheese, meat, or ½ cup of cheese, 2 ounces of - eggs meat, or 2 eggs - Vegetables[3] ½ cup Group I and ½ cup Group - II - Skim milk or buttermilk 1 glass—8 ounces - Fruit—raw, or cooked or 1 serving—½ cup - canned without sugar - - 1200 CALORIE DIET - - breakfast - Fresh fruit or juice 1 serving—½ cup - Egg—cooked without fat 1 - Bread or cereal 1 slice of bread or small - serving of cereal - Butter or margarine 1 level teaspoon - Milk 1 glass—8 ounces - Clear coffee or tea - dinner - Lean meat, fish, or poultry 3 ounces (average serving) - Vegetables[3] ½ cup Group I - Potato or bread 1 small potato or 1 slice of - bread - Butter or margarine 1 level teaspoon - Milk 1 glass—8 ounces - Fruit—raw, or cooked or 1 serving—½ cup - canned without sugar - lunch or - supper - Cottage cheese, meat, or ½ cup of cheese, 2 ounces of - eggs meat, or 2 eggs - Vegetables[3] ½ cup raw Group I and ½ cup - Group II - Milk 1 glass—8 ounces - Fruit—raw, or cooked or 1 serving—½ cup - canned without sugar - - 1500 CALORIE DIET - - breakfast - Fresh fruit of juice 1 serving—½ cup - Egg—cooked without fat 1 - Bread or cereal 1 slice of bread or a serving - of cereal (1 cup prepared or - ½ cup cooked) - Butter or margarine 1 level teaspoon - Milk 1 glass—8 ounces - Coffee or tea - Cream 1 tablespoon - dinner - Lean meat, fish, or poultry 3 ounces (average serving) - Vegetables[3] ½ cup Group I and ½ cup Group - II - Potato 1 small - Butter or margarine 1 level teaspoon - Milk 1 glass—8 ounces - Fruit—raw, or cooked or 1 serving—½ cup - canned without sugar - lunch or - supper - Cottage cheese, meat, or ½ cup of cheese, 2 ounces of - eggs meat, or 2 eggs - Vegetables[3] ½ cup Group I and ½ cup Group - II - Bread 1 slice - Butter or margarine 1 level teaspoon - Milk 1 glass—8 ounces - Fruit, plain custard, or ½ cup of fruit or custard, or - plain cookies 2 cookies - -Vegetables are listed below in two groups, according to their -carbohydrate content. Those in Group I have no more than 3 percent -carbohydrate, and those in Group II have no more than 9 percent. It is -simpler to choose the vegetables according to the listings than to count -the calories for each vegetable in the day’s meals. - -Where the diets on pages 16-17 call for fruits, these may be chosen from -the lower-calorie fruits listed below. - - _vegetables_ - - GROUP I - Asparagus - Beet greens - Broccoli - Cabbage - Cauliflower - Celery - Chard - Chicory - Chinese Cabbage - Cucumber - Endive - Escarole - Lettuce - Mushrooms - Mustard greens - Radishes - Sauerkraut - Spinach - Summer squash - Tomato Juice - Tomatoes - Turnip tops - Watercress - - GROUP II - Artichokes - Beans, green - Beans, wax - Beets - Brussels sprouts - Carrots - Collards - Dandelion greens - Eggplant - Kale - Kohlrabi - Lambsquarters - Okra - Onions - Peppers - Pumpkin - Rutabagas - Squash, winter - Turnips - - _fruit_ - - Apples - Apricots - Blackberries - Blueberries - Cherries - Cranberries - Currants - Gooseberries - Grapefruit - Grapefruit juice - Lemons - Limes - Loganberries - Melons - Cantaloupe - Casaba - Honeydew - Spanish - Watermelon - Oranges - Orange juice - Peaches - Pears - Pineapple - Pineapple juice - Plums - Raspberries - Rhubarb - Strawberries - Tangerines - - -_On Keeping a Record_ - -Most people find it helpful to keep a record of their progress. Weight -should be recorded once a week only. To show progress accurately, the -same scales should be used at the same time of the day. - -It is also helpful to make weekly notes of body measurements. Sometimes -a person gets discouraged because, after a period of satisfactory loss, -the scales show no drop for a week or more. But during these periods -body measurements often continue to decrease. To know that another half -inch has melted off the waistline is encouraging at such times. It -stiffens resistance to the common temptation of saying, “Oh, what’s the -use?” and stopping when success is in sight. Weight loss begins again if -the diet is faithfully followed. - -The most important record to keep carefully is a list of the foods eaten -each day, and the quantity. Such a list serves several purposes. It can -be checked against the essential foods to make sure there are no -omissions. It will help the doctor in adjusting a diet to slower or -faster weight loss, as the need may be. It is useful as a reminder of -slips and indiscretions in eating or drinking which must be checked. It -helps to keep a person convinced about the number of calories he is -really taking in. - - -_Special Problems_ - -On a reducing diet many people find themselves eating more vegetables, -raw fruits, and salads than they did before. Most of them benefit from -the change. However, anyone who has previously had signs of ulcers, -colitis, or other digestive disturbances should tell his physician. A -person susceptible to such conditions may need to use raw fruits and -vegetables sparingly, substituting fruits stewed without sugar, or -perhaps using pureed vegetables. - -Constipation sometimes occurs when eating habits are changed suddenly. -It can often be corrected by drinking more water and by using green, -leafy vegetables more generously. The substitution of stewed, dried -fruits for some fresh fruits may also help. The amount must be watched, -because dried fruits are richer in calories than fresh fruits. They are -often eaten in greater quantity and cooked with sugar. - -People who are on a diet and who eat in restaurants a great deal have a -problem. Unless their budget runs to a daily steak diet, a good -cafeteria is often a better choice than other types of restaurants. The -foods are usually plainly cooked, without much fat, and can be chosen -individually. The chief problem is to develop the habit of passing by -all the display of foods which must not be eaten. The temptation to add -something extra is sometimes greater than it is at home. - -If lunch is the only meal which must be eaten out, and there is no -suitable eating place available, the problem may be solved by taking -lunch from home. Some suggestions for a day’s menus, including -low-calorie lunches which can be carried to work or school, are given on -the opposite page. - - PACKED LUNCH - for 1200 Calorie Diet - BREAKFAST - - ½ cup fruit - 1 egg - 1 slice toast - 1 teaspoon butter - 1 glass milk - Clear coffee or tea - - LUNCH - - Sandwich: - 1 slice bread - 1 teaspoon butter - 1 ounce lean meat - 1 hard cooked egg - wedge of raw cabbage - whole raw carrot - fresh fruit - 1 glass milk - - LUNCH - - Sandwich: - 2 _thin_ slices bread - 1 ounce lean meat - 1 hard cooked egg - 1 teaspoon mayonnaise - lettuce - 2 stalks celery - 1 small cucumber - fresh fruit - 1 glass milk - - LUNCH - - Sandwich: - 2 _thin_ slices bread - 2 ounces chicken or meat - chopped and mixed with - 1 tablespoon mayonnaise - 1 tablespoon chopped celery and - a little chopped onion - large fresh tomato - ½ green pepper - fruit - 1 glass skim milk - - DINNER - - 3 ounces meat, fish, or poultry - ½ cup vegetables from Group I and - Group II - 1 glass skim milk - ½ cup fruit—fresh, or cooked or - canned without sugar - - - - - UNDERWEIGHT AND ITS DANGERS - - -Anyone 20 percent or more below his best weight is considered -underweight. Definite underweight is not desirable in young people who -are still growing. It may be a symptom of disease. The glandular -disorders so often erroneously blamed for overweight are much more -likely to show themselves in loss of weight or inability to gain. Even -when there is nothing wrong, people whose weight is too far below normal -are more likely to suffer from fatigue and poor physical endurance. -Resistance to infection is often lowered. Tuberculosis strikes more -often among adolescents and young people who are underweight than it -does among those whose weight is closer to what it should be. - - -_What Causes Underweight?_ - -Certain diseases and glandular disorders can cause underweight. In -healthy people, however, underweight comes from eating too little, from -poor eating habits, from over-activity or too little rest, and from -worry or prolonged tension. - -Many people eat too little for much the same reasons which make others -eat too much. Habit frequently plays a part. Meals are irregular in some -families, sometimes poorly prepared, and eating is considered the least -important of the day’s activities. It is not surprising if the children -from such families grow up with an indifferent attitude toward food. - -Emotions may also play a part. The feeling of being unloved, -dissatisfaction with personal relationships, discontent over job, money, -or social restrictions, and other reasons of this kind cause some people -to react with indifference to eating just as they cause others to -overeat. Keen rivalry, a wish to take part in everything, or too great -an absorption in school or social activities sometimes cause -over-activity and underweight among adolescents. - - -_How to Gain Weight_ - -As in overweight, the first step is to see a physician and have a -thorough physical examination. It is important to find and correct -anything which may be wrong. Efforts to gain may be useless unless this -is done. - -The same principles apply to gaining weight as to losing it, but in -reverse. Underweight people must take in _more_ calories than they use, -so that there will be some left over to store as fat. - -Will power can be as great a factor in gaining weight successfully as it -is in losing, particularly for people who do not like many of the -essential foods. They must learn to say “yes” to enough of the right -foods, regardless of their wishes, just as firmly as their fat friends -need to say “no” to forbidden extras. - -As in overweight, it is important first to include the essential foods -in the day’s meals. These foods are necessary for maximum health, -whether a person’s weight is too high, too low, or just right. Some -underweight individuals whose food choices have been poor may find that -they are able to gain merely by making sure that they include these -foods in their diet. Others need to study ways to add extra calories. - - -_Adding Extra Calories_ - -The simplest way is to eat more at each meal—extra bread and butter, and -second helpings of everything. - -Often, however, underweight people seem to have a small stomach -capacity. Therefore, additions of high-calorie foods which add little or -no bulk are probably easier to take at first than trying to eat larger -quantities. Such additions as cream on cereals and in beverages; extra -eggs in puddings, salad dressings, and drinks; and butter or other fat -used generously in salad dressings, cooking and seasoning should add -enough calories to enable most people to gain weight. Also, provided -they are added to regular meals and not used to replace them, the -high-calorie foods listed on page 14 should be used freely by anyone -trying to gain weight. If they do not interfere with eating enough at -regular meals, between-meal snacks also help. So do extra milk and -something to eat before going to bed. - - -_Saving Energy_ - -The body uses fewer calories at rest than when active, and least of all -during sleep. Therefore, any extra sleep or rest which an underweight -person gets will help him to gain. Whatever energy can be saved during -waking hours by riding instead of walking, sitting instead of standing, -and relaxing as often as possible will add to the calories saved. - -A healthy person who decides to gain weight, and who sticks to his -program of taking in more calories than he needs, and of spending as few -as possible in needless physical activity, can be sure that sooner or -later his efforts will meet with success. - - - - - CALORIE TABLES - - - FOOD MEASURES[4] CALORIES - - Almonds 12-15 100 - Apple butter 1 tablespoon 40 - Apples, baked 1 large and 2 tablespoons sugar 200 - fresh 1 large 100 - Applesauce, sweetened ½ cup 100 - Apricots, - canned in sirup 3 large halves and 2 tablespoons juice 100 - dried 10 halves 100 - Asparagus, fresh or 5 stalks 5 inches long 15 - canned - Avocado ½ pear 4 inches long 265 - Bacon 2-3 long slices cooked 100 - Bacon fat 1 tablespoon 100 - Banana 1 medium 6 inches long 100 - Beans, - canned with pork ½ cup 130 - dried ½ cup cooked 135 - lima, fresh or canned ½ cup 100 - snap, fresh or canned ½ cup 25 - Beef - corned 1 slice 4 inches by 1½ by 1 100 - dried 2 thin slices 4 by 5 inches 50 - hamburg steak 1 patty (4 to 5 per pound) 150 - round, lean 1 medium slice (2 ounces) 100 - sirloin, lean 1 average slice (3 ounces) 150 - tongue 2 slices 3 inches by 2 by ⅛ 50 - Beet greens ½ cup cooked 30 - Beets, fresh or canned 2 beets 2 inches in diameter 50 - Biscuits, baking powder 2 small 100 - Blackberries, fresh 1 cup 100 - Blueberries, fresh 1 cup 90 - Bologna 1 slice 2 inches by ½ thick 100 - Breads - Boston brown 1 slice 3 inches in diameter, ¾ thick 90 - corn (1 egg) 1 2-inch square 120 - cracked wheat 1 slice average 80 - dark rye 1 slice ½ inch thick 70 - light rye 1 slice ½ inch thick 75 - white, enriched 1 slice average 75 - white, enriched 1 slice thin 55 - whole wheat, 60% 1 slice average 70 - whole wheat, 100% 1 slice average 75 - Broccoli 3 stalks 5½ inches long 100 - Brownies 1 piece 2 inches by 2 by ¾ 140 - Brussels sprouts 6 sprouts ½ inch in diameter 50 - Butter 1 tablespoon 95 - Cabbage, cooked ½ cup 40 - raw 1 cup 25 - Cake - angel ¹/₁₀ of a large cake 155 - chocolate or vanilla, 1 piece 2 inches by 2 by 1 100 - no icing - chocolate or vanilla, 1 piece 2 inches by 1½ by 1 100 - with icing - cup cake with 1 medium 250 - chocolate icing - Cantaloupe ½ of a 5½-inch melon 50 - Carrots 1 carrot 4 inches long 25 - Cashew nuts 4-5 100 - Cauliflower ¼ of a head 4½ inches in diameter 25 - Caviar 1 tablespoon 25 - Celery 2 stalks 15 - Cheese - American cheddar 1 cube 1⅛ inches square or three 110 - tablespoons grated - cottage 5 tablespoons 100 - cream 2 tablespoons 100 - Cherries, sweet 15 large 75 - Chicken, - broiled ½ medium broiler 100 - roast 1 slice 4 inches by 2½ by ¼ 100 - Chinese cabbage 1 cup raw 20 - Chocolate - almond bar 1 bar 5-cent size 200 - fudge 1 piece 1 inch square by ¾ thick 100 - malted milk fountain size 460 - mints 1 mint 1½ inches in diameter 100 - plain bar 1 bar 5-cent size 240 - sirup ¼ cup 195 - unsweetened 1 square 162 - Cider, sweet 1 cup 114 - Clams 6 round 100 - Cocoa, half milk, half 1 cup 150 - water - Cocoanut 3 tablespoons dry 100 - Cod liver oil 1 tablespoon 100 - Cod steak 1 piece 3½ inches by 2 by 1 100 - Cola soft drinks 6-ounce bottle 75 - Collards ½ cup cooked 50 - Cooking fats, vegetable 1 tablespoon 100 - Corn ½ cup 50 - Corn sirup 1 tablespoon 75 - Cornflakes 1 cup 80 - Cornmeal 1 tablespoon uncooked 35 - Cornstarch pudding ½ cup 200 - Crackers - graham 1 square 40 - peanut butter-cheese 1 cracker 45 - sandwich - round snack-type 1 cracker 2 inches in diameter 15 - rye wafers 1 wafer 25 - saltines 1 cracker 2 inches square 15 - Cranberry sauce ¼ cup 100 - Cream - light 2 tablespoons 65 - heavy 2 tablespoons 120 - whipped 3 tablespoons 100 - Cream-puff shells 1 shell 85 - Cucumber ½ medium 10 - Custard, boiled or baked ½ cup 130 - Dates 4 100 - Egg 1 medium size 75 - Eggplant 3 slices 4 inches in diameter ½-inch 50 - thick - Endive average serving 10 - Escarole average serving 10 - Figs, dried 3 small 100 - Flour, white or whole 1 tablespoon unsifted 35 - grain - Frankfurter 1 sausage 100 - Gelatin, fruit flavored - dry 3-ounce package 330 - ready to serve ½ cup 85 - Ginger ale 1 cup 85 - Gingerbread, hot water 2-inch square 270 - Grapefruit juice, 1 cup 100 - unsweetened - Grape juice ½ cup 80 - Grape nuts ¼ cup 100 - Grapes, - American or Tokay 1 bunch—22 average 75 - seedless 1 bunch—30 average 75 - Griddle cakes 1 cake 4 inches in diameter 75 - Halibut 1 piece 3 inches by 1⅜ by 1 100 - Ham, lean 1 slice 4¼ inches by 4 by ½ 265 - Hard sauce 1 tablespoon 100 - Hickory nuts 12-15 100 - Hominy grits ¾ cup cooked 100 - Honey 1 tablespoon 100 - Ice cream ½ cup 200 - Ice cream soda fountain size 325 - Jellies and jams 1 rounded tablespoon 100 - Kale ½ cup 50 - Lamb, roast 1 slice 3½ inches by 4½ by ⅛ 100 - Lard 1 tablespoon 100 - Lemon juice 1 tablespoon 5 - Lettuce 2 large leaves 5 - Liver 1 slice 3 inches by 3 by ½ 100 - Liverwurst 1 slice 3¼ inches by ½ thick 100 - Lobster meat 1 cup 150 - Macaroni ¾ cup cooked 100 - Maple sirup 1 tablespoon 70 - Margarine 1 tablespoon 100 - Marshmallows 1 20 - Milk - buttermilk 1 cup 85 - condensed 1½ tablespoons 100 - evaporated ½ cup (1 cup diluted) 160 - skim milk, dried 2½ tablespoons 100 - skim milk, fresh 1 cup 85 - whole milk 1 cup 168 - yogurt, plain 1 cup 160 - Mints, cream ½ inch cube 5 - Molasses 1 tablespoon 70 - Muffins - bran 1 medium 90 - 1 egg 1 medium 130 - Mushrooms 10 large 10 - Mustard greens ½ cup cooked 31 - Noodles ¾ cup cooked 100 - Oatmeal ¾ cup cooked 100 - Oil (corn, cottonseed, 1 tablespoon 100 - olive, and peanut) - Okra 10-15 pods 50 - Olives - green 6 medium 50 - ripe 4-5 medium 50 - Onions 3-4 medium 100 - Orange 1 medium 80 - juice 1 cup 125 - Oysters 5 medium 100 - Parsnips 1 parsnip 7 inches long 100 - Peaches - canned in sirup 2 large halves and 3 tablespoons juice 100 - dried 4 medium halves 100 - fresh 1 medium 50 - Peanut butter 1 tablespoon 100 - Peanuts 10 50 - Pears - canned in sirup 3 halves and 3 tablespoons juice 100 - fresh 1 medium 50 - Peas - canned ½ cup 65 - fresh, shelled ¾ cup 100 - Pecans 6 100 - Pepper, green 1 medium 20 - Pickles, cucumber - sour and dill 10 slices 2 inches in diameter 10 - sweet 1 small 10 - Pies (sectors from 9-inch pies) - apple 3-inch sector 200 - lemon meringue 3-inch sector 300 - mincemeat 3-inch sector 300 - pumpkin 3-inch sector 250 - Pineapple - canned, unsweetened 1 slice ½ inch thick and 1 tablespoon 50 - juice - fresh 1 slice ¾ inch thick 50 - juice, unsweetened 1 cup 135 - Plums - canned 2 medium and 1 tablespoon juice 50 - fresh 2 medium 50 - Popcorn 1½ cups popped 100 - Popovers 1 popover 100 - Pork chop, lean 1 medium 200 - Potato chips 8-10 large 100 - Potato salad with ½ cup 200 - mayonnaise - Potatoes - mashed ½ cup 100 - sweet ½ medium 100 - white 1 medium 100 - Prune juice ½ cup 100 - Prunes, dried 4 medium 100 - Pumpkin ½ cup 50 - Radishes 5 10 - Raisins ¼ cup 90 - Raspberries, fresh 1 cup 90 - Rhubarb, stewed and ½ cup 100 - sweetened - Rice ¾ cup cooked 100 - Roll, Parker House 1 medium 100 - Rutabagas ½ cup 30 - Salad dressing - boiled 1 tablespoon 25 - French 1 tablespoon 90 - mayonnaise 1 tablespoon 100 - Salmon, canned ½ cup 100 - Sardines, drained 5 fish 3 inches long 100 - Sauerkraut ½ cup 15 - Sherbet ½ cup 120 - Soup, condensed 11-ounce can - Bouillon 25 - Mushroom 360 - Noodle 290 - Tomato 230 - Vegetable 200 - Spaghetti ¾ cup cooked 100 - Spinach ½ cup cooked 20 - Squash - summer ½ cup cooked 20 - winter ½ cup cooked 50 - Strawberries, fresh 1 cup 90 - Sugar - brown 1 tablespoon 35 - granulated 1 tablespoon 50 - powdered 1 tablespoon 40 - Sweetbreads 1 pair medium-sized 240 - Swiss chard ½ cup leaves and stems 30 - Tangerines 1 medium 60 - Tapioca, uncooked 1 tablespoon 50 - Tomato juice 1 cup 60 - Tomatoes, canned ½ cup 25 - fresh 1 medium 30 - Tuna fish, canned ¼ cup drained 100 - Turkey, lean 1 slice 4 inches by 2½ by ¼ 100 - Turnip 1 turnip 1¾ inches in diameter 25 - Turnip greens ½ cup cooked 30 - Veal, roast 1 slice 3 inches by 3¾ by ½ 120 - Waffles 1 waffle 6 inches in diameter 250 - Walnuts 8 100 - Watermelon 1 slice 6 inches in diameter 1½ 190 - inches thick - Wheat - flakes ¾ cup 100 - germ 1 tablespoon 25 - shredded 1 biscuit 100 - _Alcoholic Beverages_ - Beer 8 ounces 120 - Gin 1½ ounces 120 - Rum 1½ ounces 150 - Whiskey 1½ ounces 150 - Wines - champagne 4 ounces 120 - port 1 ounce 53 - sherry 1 ounce 38 - table, red or white 4 ounces 89-95 - - - - - FOOTNOTES - - -[1]_These tables are based on numerous Medico-Actuarial studies of - hundreds of thousands of insured men and women._ - -[2]A calorie is a measure of the amount of heat (energy) which the body - can get from a given amount of food. - -[3]_See page 18 for list of Group I and II vegetables, and for - lower-calorie fruits._ - -[4]_1 cup equals 8 ounces. 3 teaspoons equal 1 tablespoon. 4 tablespoons - equal ¼ cup._ - - - - - Transcriber’s Notes - - -—Silently corrected a few typos. - -—Retained publication information from the printed edition: this eBook - is public-domain in the country of publication. - 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font-size:80%; } -p.pcap { margin-left:0em; text-indent:0; text-align:center; margin-top:0; font-size:110%; } -p.pcapc { margin-left:4.7em; text-indent:0em; text-align:justify; } -span.inside { font-size:80%; font-weight:bold; display:block; - float:left; margin-top:.5em; margin-bottom:.5em; - margin-right:1em; max-width:8em; } -span.attr { font-size:80%; font-family:sans-serif; } -span.pn { display:inline-block; width:4.7em; text-align:left; margin-left:0; text-indent:0; } -</style> -</head> -<body> -<p style='text-align:center; font-size:1.2em; font-weight:bold'>The Project Gutenberg eBook of Overweight and Underweight, by Anonymous</p> -<div style='display:block; margin:1em 0'> -This eBook is for the use of anyone anywhere in the United States and -most other parts of the world 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 <a href="https://www.gutenberg.org">www.gutenberg.org</a>. If you -are not located in the United States, you will have to check the laws of the -country where you are located before using this eBook. -</div> - -<p style='display:block; margin-top:1em; margin-bottom:1em; margin-left:2em; text-indent:-2em'>Title: Overweight and Underweight</p> - <p style='display:block; margin-top:1em; margin-bottom:0; margin-left:2em; text-indent:-2em'>Author: Anonymous</p> -<p style='display:block; text-indent:0; margin:1em 0'>Release Date: September 6, 2021 [eBook #66226]</p> -<p style='display:block; text-indent:0; margin:1em 0'>Language: English</p> - <p style='display:block; margin-top:1em; margin-bottom:0; margin-left:2em; text-indent:-2em; text-align:left'>Produced by: Stephen Hutcheson, Lisa Corcoran and the Online Distributed Proofreading Team at https://www.pgdp.net </p> -<div style='margin-top:2em; margin-bottom:4em'>*** START OF THE PROJECT GUTENBERG EBOOK OVERWEIGHT AND UNDERWEIGHT ***</div> -<div id="cover" class="img"> -<img id="coverpage" src="images/cover.jpg" alt="Overweight and Underweight" width="800" height="1168" /> -</div> -<div class="box"> -<h1><span class="rubric"><span class="ss">OVERWEIGHT -<br /><span class="smallest">AND</span></span> -<br /><span class="ssn">UNDERWEIGHT</span></span></h1> -<p class="tbcenter"><span class="ss">METROPOLITAN LIFE -<br />INSURANCE COMPANY -<br /><span class="smaller">HOME OFFICE: NEW YORK</span> -<br /><span class="small">Pacific Coast Head Office: San Francisco -<br />Canadian Head Office: Ottawa</span></span></p> -</div> -<div class="pb" id="Page_1">1</div> -<h2 id="toc" class="center">CONTENTS</h2> -<dl class="toc"> -<dt class="small"><span class="smaller">PAGE</span></dt> -<dd><a href="#c1">What Is Desirable Weight?</a> 3</dd> -<dt><a href="#c2"><span class="sc">Overweight and Its Dangers</span></a> 5</dt> -<dd><a href="#c3">What Makes a Person Fat?</a> 5</dd> -<dd><a href="#c4">Why Do People Overeat?</a> 6</dd> -<dd><a href="#c5">How to Lose Weight</a> 7</dd> -<dd><a href="#c6">The Body’s Need for Food</a> 8</dd> -<dd><a href="#c7">The Body’s Need for Exercise</a> 11</dd> -<dd><a href="#c8">What About Short Cuts?</a> 12</dd> -<dd><a href="#c9">How Many Calories?</a> 13</dd> -<dd><a href="#c10">On Keeping a Record</a> 19</dd> -<dd><a href="#c11">Special Problems</a> 19</dd> -<dt><a href="#c12"><span class="sc">Underweight and Its Dangers</span></a> 22</dt> -<dd><a href="#c13">What Causes Underweight?</a> 22</dd> -<dd><a href="#c14">How to Gain Weight</a> 23</dd> -<dd><a href="#c15">Adding Extra Calories</a> 24</dd> -<dd><a href="#c16">Saving Energy</a> 24</dd> -<dt><a href="#c17"><span class="sc">Calorie Tables</span></a> 25</dt> -</dl> -<div class="pb" id="Page_2">2</div> -<p class="tbcenter">Edition of January 1953 -<br /><span class="smallest">COPYRIGHT 1950, METROPOLITAN LIFE INSURANCE COMPANY.</span></p> -<p class="center smaller"><span class="smaller">P.F.M.</span>—<span class="smaller">PRINTED IN U.S.A.</span>—(u) 380 L. W. (Edition Jan. 1953)</p> -<div class="pb" id="Page_3">3</div> -<div class="img"> -<img src="images/p01.jpg" id="ncfig1" alt="OVERWEIGHT and UNDERWEIGHT" width="600" height="391" /> -</div> -<h2 id="c1"><span class="small"><i>What Is Desirable Weight?</i></span></h2> -<p>Desirable weight is a very individual thing. It may be -described as the weight at which a person both <i>looks</i> and -<i>feels</i> his best. Height, bone structure, and muscular development -must all be taken into account.</p> -<p>Because no two people are alike, weight tables cannot -show with complete accuracy exactly what every individual -should weigh. The tables shown here are given as a guide -rather than as a rigid standard to which everyone should -conform. They show desirable weights for men and women -at age 25 and over. After a person is full grown and has -reached his best weight, he should not gain or lose much -for the rest of his life. It used to be considered inevitable -and normal for people to get heavier toward middle age. -We know now that it is not a normal part of getting older, -not healthy, and not necessary.</p> -<p>Life is much easier in many ways for people who are not -too fat or too thin. They usually feel and look better. They -are apt to live longer. They are less likely to suffer from -backaches, foot troubles, constant fatigue, and a host of -daily discomforts. They have more fun buying clothes. -Normal weight is worth any effort it takes to reach and -keep—worth it in terms of everyday comfort and of a -healthier, longer life.</p> -<div class="pb" id="Page_4">4</div> -<table class="center"> -<tr class="th"><th colspan="6">DESIRABLE WEIGHTS FOR MEN AND WOMEN OF AGES 25 AND OVER<a class="fn" id="fr_1" href="#fn_1">[1]</a></th></tr> -<tr class="th"><th colspan="6">Weight in Pounds According to Frame (as Ordinarily Dressed)</th></tr> -<tr class="th"><th class="l"><i class="cur larger white"> men </i> </th><th colspan="2">HEIGHT<br />(with shoes on) </th><th>SMALL FRAME </th><th>MEDIUM FRAME </th><th>LARGE FRAME</th></tr> -<tr class="th"><th> </th><th>Feet </th><th>Inches</th></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">2 </td><td class="c">116-125 </td><td class="c">124-133 </td><td>131-142</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">3 </td><td class="c">119-128 </td><td class="c">127-136 </td><td>133-144</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">4 </td><td class="c">122-132 </td><td class="c">130-140 </td><td>137-149</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">5 </td><td class="c">126-136 </td><td class="c">134-144 </td><td>141-153</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">6 </td><td class="c">129-139 </td><td class="c">137-147 </td><td>145-157</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">7 </td><td class="c">133-143 </td><td class="c">141-151 </td><td>149-162</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">8 </td><td class="c">136-147 </td><td class="c">145-156 </td><td>153-166</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">9 </td><td class="c">140-151 </td><td class="c">149-160 </td><td>157-170</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">10 </td><td class="c">144-155 </td><td class="c">153-164 </td><td>161-175</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">11 </td><td class="c">148-159 </td><td class="c">157-168 </td><td>165-180</td></tr> -<tr><td class="r"> </td><td class="c">6 </td><td class="c">0 </td><td class="c">152-164 </td><td class="c">161-173 </td><td>169-185</td></tr> -<tr><td class="r"> </td><td class="c">6 </td><td class="c">1 </td><td class="c">157-169 </td><td class="c">166-178 </td><td>174-190</td></tr> -<tr><td class="r"> </td><td class="c">6 </td><td class="c">2 </td><td class="c">163-175 </td><td class="c">171-184 </td><td>179-196</td></tr> -<tr><td class="r"> </td><td class="c">6 </td><td class="c">3 </td><td class="c">168-180 </td><td class="c">176-189 </td><td>184-202</td></tr> -<tr class="th"><th class="l"><i class="cur larger white"> women </i> </th><th colspan="2">HEIGHT<br />(with shoes on) </th><th>SMALL FRAME </th><th>MEDIUM FRAME </th><th>LARGE FRAME</th></tr> -<tr class="th"><th> </th><th>Feet </th><th>Inches</th></tr> -<tr><td class="r"> </td><td class="c">4 </td><td class="c">11 </td><td class="c">104-111 </td><td class="c">110-118 </td><td>117-127</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">0 </td><td class="c">105-113 </td><td class="c">112-120 </td><td>119-129</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">1 </td><td class="c">107-115 </td><td class="c">114-122 </td><td>121-131</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">2 </td><td class="c">110-118 </td><td class="c">117-125 </td><td>124-135</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">3 </td><td class="c">113-121 </td><td class="c">120-128 </td><td>127-138</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">4 </td><td class="c">116-125 </td><td class="c">124-132 </td><td>131-142</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">5 </td><td class="c">119-128 </td><td class="c">127-135 </td><td>133-145</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">6 </td><td class="c">123-132 </td><td class="c">130-140 </td><td>138-150</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">7 </td><td class="c">126-136 </td><td class="c">134-144 </td><td>142-154</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">8 </td><td class="c">129-139 </td><td class="c">137-147 </td><td>145-158</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">9 </td><td class="c">133-143 </td><td class="c">141-151 </td><td>149-162</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">10 </td><td class="c">136-147 </td><td class="c">145-155 </td><td>152-166</td></tr> -<tr><td class="r"> </td><td class="c">5 </td><td class="c">11 </td><td class="c">139-150 </td><td class="c">148-158 </td><td>155-169</td></tr> -</table> -<div class="pb" id="Page_5">5</div> -<h2 id="c2"><span class="small">OVERWEIGHT AND ITS DANGERS</span></h2> -<p>Anyone who is 15 or more pounds heavier than his desirable -weight is considered overweight. For those still in their -20’s or younger a <i>little</i> extra weight does no harm. For people -over 30 it is not good.</p> -<p>Overweight is a danger signal, particularly for those over -40. Studies of life insurance figures show that overweight -people develop diabetes, heart disease, high blood pressure, -and other life-shortening conditions earlier, and are apt to -die younger, than people whose weight is normal. They are -poor surgical risks and have less resistance to infection. -Stout women are more likely to develop complications in -pregnancy.</p> -<h3 id="c3"><i>What Makes a Person Fat?</i></h3> -<p>Most people are fat simply because they eat too much. -This does not necessarily mean that they stuff themselves -with large quantities of food. It does mean that they take -in more calories<a class="fn" id="fr_2" href="#fn_2">[2]</a> than their bodies can use. This is often -surprisingly easy to do, particularly for a person who has -poor eating habits.</p> -<div class="pb" id="Page_6">6</div> -<p>Some people blame their overweight on metabolism (the -rate at which their bodies use energy) and on the glands -which regulate metabolism. In a very few cases, poorly -functioning glands may <i>contribute</i> to overweight. Even -then, the overweight patient who is under a physician’s -treatment for glandular disorders is able to lose weight when -his food intake is regulated.</p> -<p>What many people do not realize, however, is that the -body’s energy requirements usually change after age 30 or -40. As a person gets older, metabolism slows down, and -fewer calories are needed to maintain weight. The trouble -is that eating habits usually stay exactly the same, while -physical activity often decreases.</p> -<p>Heredity is often claimed as a cause of overweight. Careful -studies do not bear this out. Heredity does determine the -type of body build a person has, but when people from overweight -families change their eating habits it has been -proved that they, too, can lose weight.</p> -<p>Actually, most overweight people readily admit that their -excess poundage comes from overeating. They say they just -don’t seem to be able to stop. Knowing why a thing is hard -to do sometimes makes it easier to change.</p> -<h3 id="c4"><i>Why Do People Overeat?</i></h3> -<p>Many people eat more than they need for reasons that -have little to do with hunger. Habit is one of them. Eating -habits are set in patterns which have often been followed -for years. Such patterns are not always easy to change, but -with persistence and determination they can be altered.</p> -<div class="pb" id="Page_7">7</div> -<p>Some people develop the habit of overeating because -good food and plenty of it is a family tradition. Some fall -into the habit because of sociability. They eat more frequently -and so consume greater amounts of food than they -need. Some people consider food as a symbol of success or -social standing, and so eating rich food and too much of it -becomes a custom. Not infrequently the habit is established -in pregnancy, in convalescence from some illness, or in -other situations when extra food may be required.</p> -<p>Other common reasons have their roots in the emotions. -Some people eat constantly because they are bored, and -eating is something pleasant to do. Others because they are -lonely, or feel unloved, or suffer from discontent about -money, job, family relationships, or social standing. People -who overeat for such reasons usually find it necessary to do -something about their emotional problems before they are -able to tackle their eating habits successfully.</p> -<h3 id="c5"><i>How to Lose Weight</i></h3> -<p>Physical condition, degree of overweight, and individual -living habits must all be carefully evaluated before an effective, -safe reducing plan can be worked out. No one can do -all this for himself. Only a physician has the necessary skill -and equipment to decide how much, how fast, and with -what treatment a person should lose weight. What benefits -one may harm another. Therefore, a reducing program -should be undertaken only under medical supervision.</p> -<p>Anyone who really wants to get rid of excess poundage -can do it. Lots of people have, with determination and persistence. -<span class="pb" id="Page_8">8</span> -Desire and will power are “musts” in any reducing -program.</p> -<p>Everyone knows that self-denial is not easy and that -changing long-established habits taxes the strongest will. -Therefore, a person who is trying to do this difficult job -deserves the help and support of his family and friends. -Few people are able to persist in any course of action in the -face of commiseration, indifference, ridicule, or opposition -from those they love and respect.</p> -<p>To be worth anything, a loss of weight must be permanent. -Therefore, anyone who wants to benefit from a -weight-reduction program must make up his mind that he -is changing his eating habits for life. Going back to old -patterns will only pile up the pounds all over again. Unless -this fact is accepted, reducing efforts will probably be -wasted.</p> -<h3 id="c6"><i>The Body’s Need for Food</i></h3> -<p>Awake or asleep, the body needs energy for every breath, -every heartbeat, every activity of living. Food supplies this -energy which is measured in units called calories.</p> -<p>When a person eats only enough to supply the energy he -uses, his weight stays the same. If he takes in more calories -than he needs, the excess is stored as fat. If his food adds -up to fewer calories than he needs, his body takes the extra -energy out of its storehouse of fat, and a loss in weight -occurs. Reducing diets are based on this simple principle: -<i>taking in fewer calories than needed to force the body to use -its stored fat</i>.</p> -<p>Foods vary in the number of calories they contain. As -<span class="pb" id="Page_9">9</span> -most people know, fats of all kinds have the most calories. -One tablespoon of butter, for example, has in it about as -many calories as a good slice of lean roast beef, or a cup of -beets, or a quarter of a pound of cod steak. Sugars, alcohol, -and starches are the next richest source of calories. Starches -include cereals, flour and everything made with flour, -potatoes, peas, beans, and corn. When calories must be cut -down to make the body use stored fat, alcoholic drinks and -foods rich in fats, sugars, and starches are the first to be -restricted.</p> -<p>However, no one can lose weight safely by counting -calories alone. In the 1920’s, when a slim, boyish figure was -in style, many girls and women made themselves seriously -ill by reducing their weight without regard to the kinds of -food they ate.</p> -<p>For good health, food must supply everyone—young and -old alike—with more than calories. The body is constantly -repairing and renewing itself. New cells are always growing -to replace those worn out in doing their work. In babies, -children, and young people, cell-making is going on at top -speed, because actual growth is taking place. As in any -building process, the right materials are needed. The body’s -most essential building and maintenance materials are found -in proteins. Foods richest in proteins include milk, meat, -fish, poultry, eggs, and cheese.</p> -<p>Two other elements necessary for health are vitamins and -minerals. Some of these are found in the same foods which -are rich in protein. Others are found in grain products, -fruits, vegetables, and fats.</p> -<div class="pb" id="Page_10">10</div> -<p>To insure a well-balanced diet, made up of the protective -foods containing enough proteins, vitamins, and minerals, -everyone should have <i>daily</i>:</p> -<dl class="undent"><dd><i>Milk</i>—2 or more glasses for adults. 4 or more for children and expectant and nursing mothers.</dd> -<dd><i>Vegetables</i>—2 or more servings, green or yellow.</dd> -<dd><i>Fruits</i>—2 servings, 1 a citrus fruit or tomato.</dd> -<dd><i>Eggs</i>—1; at least 3 to 5 a week.</dd> -<dd><i>Meat, fish, poultry, or cheese</i>—1 or more servings (dried legumes may be substituted occasionally).</dd> -<dd><i>Cereal and Bread</i>—2 servings, whole-grain or enriched.</dd> -<dd><i>Fats</i>—1 to 3 tablespoons. (<i>In reducing diets, some of the fat allowance may be in the cream in whole milk.</i>)</dd></dl> -<p>People who are not overweight can add what they like to -this list in the way of other foods and second helpings, to -make up their caloric requirements. People who want to -lose weight can add little or nothing. That is the only real -difference between a well-balanced normal diet and a well-balanced -reducing diet. Because this difference often means -restrictions on cakes, pastries, extra butter, rich sauces, cocktails, -beer, soft drinks, and other high-calorie favorites, it is -a hard one for many people to accept. Nevertheless, it must -be accepted by everyone who wants to lose weight.</p> -<p>Few people claim that the first days on a reducing diet -are happy ones. Some individuals find it easier to adjust -than others, but all agree that the period of discomfort does -not last too long if they persevere. They also claim that a -wonderful feeling of physical vigor and liberation follows -as they lose weight. The ability to bend down again with -ease, the disappearance of unsightly bulges, and the pleasure -<span class="pb" id="Page_11">11</span> -of buying smaller sizes in clothes are among the things -which amply compensate for any early discomfort.</p> -<h3 id="c7"><i>The Body’s Need for Exercise</i></h3> -<p>Every healthy person needs some exercise. Daily physical -exertion is good for muscle tone and circulation. It also -helps to relieve the tension many people pile up in the -course of a day’s work.</p> -<p>Regular exercise, if not carried to the point of increasing -hunger, can help in a reducing program, because the more -active a person is, the more calories he needs to burn. But -for the overweight individual, exercise can never replace -eating less. A person would have to walk about five miles -to use up the calories in one chocolate sundae. He would -have to saw wood for an hour or so to offset a piece of -apple pie, or walk about a mile to work off two graham -crackers. Obviously, it is simpler to avoid eating the sundae, -the pie, or the crackers than to try to exercise them off.</p> -<p>The decision about exercising while losing weight should -be left to the physician supervising the reducing program. -The kind and amount of extra physical activity which he -advises will depend on age, physical condition, and previous -habits. For children and young patients he will probably -advise lots of exercise and active sports. For older people -he may not prescribe anything more strenuous than walking. -For people with heart or circulatory conditions, he may -caution against any exercise. The necessity for tailoring the -treatment to the individual in this way is one of the reasons -why a reducing program should be undertaken only under -medical supervision.</p> -<div class="pb" id="Page_12">12</div> -<h3 id="c8"><i>What About Short Cuts?</i></h3> -<p>No one who has taken on the job of losing weight will -say that the self-denial involved is pleasant. It is only -natural to wonder if there isn’t an easier way: What about -drugs, steam baths, massage, or other quick methods?</p> -<p>Any drug which can increase the body’s rate of burning -calories enough to effect weight reduction without dieting -is dangerous. One drug, released in the early 1930’s without -medical sanction, “worked”; but it also caused deafness, -blindness, and paralysis before it was withdrawn from the -market. Even if drugs are prescribed by a physician, they -will be used in addition to—not in place of—a diet.</p> -<p>Many people wonder about steam baths and massage as -a short cut. Steam baths are often a delusion. The profuse -sweating which a steam bath induces is apt to cause a sudden -drop in weight because of water loss. Thirst soon makes -the average person replace the lost water, and his weight is -usually exactly what it was before.</p> -<p>Swedish massage is a relaxing luxury for those who can -afford it. It is good for the circulation, and helps to keep -tissues in firm condition. However, it will not take off -pounds nor allow additions to the diet.</p> -<p>Nobody likes to believe unpleasant truths. Therefore, the -search for short cuts goes on. Ten-day wonder diets; special -foods; spot-reducing gadgets—many of these fads are harmless, -though expensive and ineffective. Some suggest, in -small print, that special low-calorie diets should be followed, -thus acknowledging the disagreeable truth—that there is no -way to reduce safely without eating less. It all boils down -to this: No easy way is safe; no safe way is easy.</p> -<div class="pb" id="Page_13">13</div> -<h3 id="c9"><i>How Many Calories?</i></h3> -<p>In planning the day’s food, it should be decided into -which meals the essential foods will go, and their calories -should be computed first. Choice may then dictate the selection -of the foods to make up the rest of the day’s allowance. -All foods and most beverages supply calories; therefore, it -is important to know the calorie content of the usual portions -of different foods. Tables which list the calories in -common foods and beverages begin on <a href="#Page_25">page 25</a>.</p> -<p>One of the most frequently selected diets for healthy -adults who need to reduce is a three-meal-a-day schedule -allowing, in all, 1,200 calories. Some people, however, cannot -lose weight satisfactorily on a 1,200-calorie diet. The -doctor may cut their daily calorie allowance to 1,000 if their -progress is too slow, or increase it to 1,500 if they are losing -too rapidly. Examples of 1,000-, 1,200-, and 1,500-calorie -diets are given on pages <a href="#Page_16">16</a>-17. Diets which fall below 1,000 -calories require very close medical supervision and are -usually used only in cases where a rapid loss of weight is -required for serious conditions.</p> -<p>Vitamin and mineral supplements are often prescribed -for people on a reducing diet, especially if it allows less than -1,200 calories. This is to make doubly sure that the body -gets all the vitamins and minerals it needs. The use of such -supplements is never intended to take the place of eating -the essential foods.</p> -<p>Some people, when they first see their reducing diet, are -firmly convinced that they have never eaten as much as -their present diet allows them to. They are judging the -caloric value of their food by its looks. The calories hidden -<span class="pb" id="Page_14">14</span> -in butter, sugar, and cream used for cooking and in beverages -are invisible.</p> -<p>Unfortunately, it is easy to make a 1,000-calorie diet, for -example, add up to about 2,000 merely by adding 4 tablespoons -of butter to the vegetables, sugar and cream to 3 -cups of coffee or tea, a tablespoon of French dressing on the -salad, and substituting 3 halves of canned peaches with -sirup for the ½ cup of fresh fruit at lunch.</p> -<p>Few people stop to think that their hidden calories may -be in the cocktail, the glass of beer, or the soda pop which -they love. Liquids go down so quickly and easily that it is -often hard to realize that they can contribute to overweight. -A glance at the calorie tables on pages <a href="#Page_25">25</a>-32 will show why -they are to be avoided by anyone who is trying to lose -weight.</p> -<div class="box"> -<p><i class="ss">Some perfectly good foods which add extra calories to a diet are:</i></p> -<div class="verse"> -<p class="t0">Cake—especially with icing</p> -<p class="t0">Cookies</p> -<p class="t0">Cream</p> -<p class="t0">Candy</p> -<p class="t0">Salad oil</p> -<p class="t0">Fatty meat</p> -<p class="t0">Fried foods</p> -<p class="t0">Nuts</p> -<p class="t0">Olives</p> -<p class="t0">Chocolate</p> -<p class="t0">Coconut</p> -<p class="t0">More butter than is allowed on the diet</p> -<p class="t0">Gravy</p> -<p class="t0">Pastries</p> -<p class="t0">Avocados</p> -<p class="t0">Jelly and jam</p> -<p class="t0">Honey</p> -<p class="t0">Marmalade</p> -<p class="t0">Sirups</p> -<p class="t0">Sugar</p> -<p class="t0">Puddings</p> -<p class="t0">Sweetened beverages</p> -</div> -</div> -<div class="pb" id="Page_15">15</div> -<h3><i class="cur large white"> Remember </i></h3> -<div class="verse"> -<p class="t0">1. To have 1½ pints of milk every day.</p> -<p class="t0">2. To cut the visible fat from meat.</p> -<p class="t0">3. To eat a salad or raw vegetable every day if possible.</p> -<p class="t0">4. To eat a green, leafy, or yellow vegetable every day.</p> -<p class="t0">5. To have a serving of citrus fruit, tomato, cantaloupe, strawberries, or raw cabbage every day.</p> -<p class="t0">6. To choose the bread or cereal you use from enriched, whole-grain, or rye varieties.</p> -</div> -<h2><span class="small">HELPFUL HINTS</span></h2> -<div class="verse"> -<p class="t0">1. Eat regular meals at regular times. Omitting a meal—particularly breakfast—is a strain on the body and a major cause of fatigue.</p> -<p class="t0">2. Eat all meals slowly and chew well. This helps to make smaller amounts of food more satisfying.</p> -<p class="t0">3. Never eat when emotionally upset or overtired. Relax or rest first.</p> -<p class="t0">4. Watch closely for hidden calories.</p> -<p class="t0">5. If drinking clear coffee or tea is too much of an ordeal, add some of the day’s allowance of milk, and use saccharin or another noncaloric sweetening agent. They may also be used to sweeten cooked fruits.</p> -<p class="t0">6. Stay away from highly seasoned foods. They stimulate the appetite.</p> -<p class="t0">7. Clear tea, coffee, or bouillon have no caloric values and may be used freely.</p> -<p class="t0">8. An average serving of meat is 3 ounces. Two eggs or ½ cup of cottage cheese can be substituted for 2 ounces of meat.</p> -</div> -<div class="pb" id="Page_16">16</div> -<table class="center"> -<tr class="th"><th colspan="3">1000 CALORIE DIET</th></tr> -<tr><td class="llb">breakfast</td></tr> -<tr><td class="l"> </td><td class="l">Fresh fruit or juice </td><td class="l">1 serving—½ cup</td></tr> -<tr><td class="l"> </td><td class="l">Egg—cooked without fat </td><td class="l">1</td></tr> -<tr><td class="l"> </td><td class="l">Bread or cereal </td><td class="l">1 slice of bread or small serving of cereal</td></tr> -<tr><td class="l"> </td><td class="l">Butter or margarine </td><td class="l">1 level teaspoon</td></tr> -<tr><td class="l"> </td><td class="l">Skim milk or buttermilk </td><td class="l">1 glass—8 ounces</td></tr> -<tr><td class="l"> </td><td class="l">Clear coffee or tea </td><td class="l"></td></tr> -<tr><td class="llb">dinner</td></tr> -<tr><td class="l"> </td><td class="l">Lean meat, fish, or poultry </td><td class="l">3 ounces (average serving)</td></tr> -<tr><td class="l"> </td><td class="l">Vegetables<a class="fn" id="fr_3" href="#fn_3">[3]</a> </td><td class="l">½ cup Group I and ½ cup Group II</td></tr> -<tr><td class="l"> </td><td class="l">Skim milk or buttermilk </td><td class="l">1 glass—8 ounces</td></tr> -<tr><td class="l"> </td><td class="l">Fruit—raw, or cooked or canned without sugar </td><td class="l">1 serving—½ cup</td></tr> -<tr><td class="llb">lunch or supper</td></tr> -<tr><td class="l"> </td><td class="l">Cottage cheese, meat, or eggs </td><td class="l">½ cup of cheese, 2 ounces of meat, or 2 eggs</td></tr> -<tr><td class="l"> </td><td class="l">Vegetables<a class="fn" href="#fn_3">[3]</a> </td><td class="l">½ cup Group I and ½ cup Group II</td></tr> -<tr><td class="l"> </td><td class="l">Skim milk or buttermilk </td><td class="l">1 glass—8 ounces</td></tr> -<tr><td class="l"> </td><td class="l">Fruit—raw, or cooked or canned without sugar </td><td class="l">1 serving—½ cup</td></tr> -<tr class="pbtr"><td colspan="3"> -<span class="pb" id="Page_17">17</span> -</td></tr> -<tr class="th"><th colspan="3">1200 CALORIE DIET</th></tr> -<tr><td class="llb">breakfast</td></tr> -<tr><td class="l"> </td><td class="l">Fresh fruit or juice </td><td class="l">1 serving—½ cup</td></tr> -<tr><td class="l"> </td><td class="l">Egg—cooked without fat </td><td class="l">1</td></tr> -<tr><td class="l"> </td><td class="l">Bread or cereal </td><td class="l">1 slice of bread or small serving of cereal</td></tr> -<tr><td class="l"> </td><td class="l">Butter or margarine </td><td class="l">1 level teaspoon</td></tr> -<tr><td class="l"> </td><td class="l">Milk </td><td class="l">1 glass—8 ounces</td></tr> -<tr><td class="l"> </td><td class="l">Clear coffee or tea</td></tr> -<tr><td class="llb">dinner</td></tr> -<tr><td class="l"> </td><td class="l">Lean meat, fish, or poultry </td><td class="l">3 ounces (average serving)</td></tr> -<tr><td class="l"> </td><td class="l">Vegetables<a class="fn" href="#fn_3">[3]</a> </td><td class="l">½ cup Group I</td></tr> -<tr><td class="l"> </td><td class="l">Potato or bread </td><td class="l">1 small potato or 1 slice of bread</td></tr> -<tr><td class="l"> </td><td class="l">Butter or margarine </td><td class="l">1 level teaspoon</td></tr> -<tr><td class="l"> </td><td class="l">Milk </td><td class="l">1 glass—8 ounces</td></tr> -<tr><td class="l"> </td><td class="l">Fruit—raw, or cooked or canned without sugar </td><td class="l">1 serving—½ cup</td></tr> -<tr><td class="llb">lunch or supper</td></tr> -<tr><td class="l"> </td><td class="l">Cottage cheese, meat, or eggs </td><td class="l">½ cup of cheese, 2 ounces of meat, or 2 eggs</td></tr> -<tr><td class="l"> </td><td class="l">Vegetables<a class="fn" href="#fn_3">[3]</a> </td><td class="l">½ cup raw Group I and ½ cup Group II</td></tr> -<tr><td class="l"> </td><td class="l">Milk </td><td class="l">1 glass—8 ounces</td></tr> -<tr><td class="l"> </td><td class="l">Fruit—raw, or cooked or canned without sugar </td><td class="l">1 serving—½ cup</td></tr> -<tr class="th"><th colspan="3">1500 CALORIE DIET</th></tr> -<tr><td class="llb">breakfast</td></tr> -<tr><td class="l"> </td><td class="l">Fresh fruit of juice </td><td class="l">1 serving—½ cup</td></tr> -<tr><td class="l"> </td><td class="l">Egg—cooked without fat </td><td class="l">1</td></tr> -<tr><td class="l"> </td><td class="l">Bread or cereal </td><td class="l">1 slice of bread or a serving of cereal (1 cup prepared or ½ cup cooked)</td></tr> -<tr><td class="l"> </td><td class="l">Butter or margarine </td><td class="l">1 level teaspoon</td></tr> -<tr><td class="l"> </td><td class="l">Milk </td><td class="l">1 glass—8 ounces</td></tr> -<tr><td class="l"> </td><td class="l">Coffee or tea</td></tr> -<tr><td class="l"> </td><td class="l">Cream </td><td class="l">1 tablespoon</td></tr> -<tr><td class="llb">dinner</td></tr> -<tr><td class="l"> </td><td class="l">Lean meat, fish, or poultry </td><td class="l">3 ounces (average serving)</td></tr> -<tr><td class="l"> </td><td class="l">Vegetables<a class="fn" href="#fn_3">[3]</a> </td><td class="l">½ cup Group I and ½ cup Group II</td></tr> -<tr><td class="l"> </td><td class="l">Potato </td><td class="l">1 small</td></tr> -<tr><td class="l"> </td><td class="l">Butter or margarine </td><td class="l">1 level teaspoon</td></tr> -<tr><td class="l"> </td><td class="l">Milk </td><td class="l">1 glass—8 ounces</td></tr> -<tr><td class="l"> </td><td class="l">Fruit—raw, or cooked or canned without sugar </td><td class="l">1 serving—½ cup</td></tr> -<tr><td class="llb">lunch or supper</td></tr> -<tr><td class="l"> </td><td class="l">Cottage cheese, meat, or eggs </td><td class="l">½ cup of cheese, 2 ounces of meat, or 2 eggs</td></tr> -<tr><td class="l"> </td><td class="l">Vegetables<a class="fn" href="#fn_3">[3]</a> </td><td class="l">½ cup Group I and ½ cup Group II</td></tr> -<tr><td class="l"> </td><td class="l">Bread </td><td class="l">1 slice</td></tr> -<tr><td class="l"> </td><td class="l">Butter or margarine </td><td class="l">1 level teaspoon</td></tr> -<tr><td class="l"> </td><td class="l">Milk </td><td class="l">1 glass—8 ounces</td></tr> -<tr><td class="l"> </td><td class="l">Fruit, plain custard, or plain cookies </td><td class="l">½ cup of fruit or custard, or 2 cookies</td></tr> -</table> -<div class="pb" id="Page_18">18</div> -<p>Vegetables are listed below in two groups, according to -their carbohydrate content. Those in Group I have no more -than 3 percent carbohydrate, and those in Group II have no -more than 9 percent. It is simpler to choose the vegetables -according to the listings than to count the calories for each -vegetable in the day’s meals.</p> -<p>Where the diets on pages <a href="#Page_16">16</a>-17 call for fruits, these may -be chosen from the lower-calorie fruits listed below.</p> -<div class="verse"> -<p class="t0"><i class="cur large white">vegetables</i></p> -</div> -<div class="verse"> -<p class="t0"><b>GROUP I</b></p> -<p class="t0">Asparagus</p> -<p class="t0">Beet greens</p> -<p class="t0">Broccoli</p> -<p class="t0">Cabbage</p> -<p class="t0">Cauliflower</p> -<p class="t0">Celery</p> -<p class="t0">Chard</p> -<p class="t0">Chicory</p> -<p class="t0">Chinese Cabbage</p> -<p class="t0">Cucumber</p> -<p class="t0">Endive</p> -<p class="t0">Escarole</p> -<p class="t0">Lettuce</p> -<p class="t0">Mushrooms</p> -<p class="t0">Mustard greens</p> -<p class="t0">Radishes</p> -<p class="t0">Sauerkraut</p> -<p class="t0">Spinach</p> -<p class="t0">Summer squash</p> -<p class="t0">Tomato Juice</p> -<p class="t0">Tomatoes</p> -<p class="t0">Turnip tops</p> -<p class="t0">Watercress</p> -</div> -<div class="verse"> -<p class="t0"><b>GROUP II</b></p> -<p class="t0">Artichokes</p> -<p class="t0">Beans, green</p> -<p class="t0">Beans, wax</p> -<p class="t0">Beets</p> -<p class="t0">Brussels sprouts</p> -<p class="t0">Carrots</p> -<p class="t0">Collards</p> -<p class="t0">Dandelion greens</p> -<p class="t0">Eggplant</p> -<p class="t0">Kale</p> -<p class="t0">Kohlrabi</p> -<p class="t0">Lambsquarters</p> -<p class="t0">Okra</p> -<p class="t0">Onions</p> -<p class="t0">Peppers</p> -<p class="t0">Pumpkin</p> -<p class="t0">Rutabagas</p> -<p class="t0">Squash, winter</p> -<p class="t0">Turnips</p> -</div> -<div class="verse"> -<p class="t0"><i class="cur large white">fruit</i></p> -</div> -<div class="verse"> -<p class="t0">Apples</p> -<p class="t0">Apricots</p> -<p class="t0">Blackberries</p> -<p class="t0">Blueberries</p> -<p class="t0">Cherries</p> -<p class="t0">Cranberries</p> -<p class="t0">Currants</p> -<p class="t0">Gooseberries</p> -<p class="t0">Grapefruit</p> -<p class="t0">Grapefruit juice</p> -<p class="t0">Lemons</p> -<p class="t0">Limes</p> -<p class="t0">Loganberries</p> -<p class="t0">Melons</p> -<p class="t">Cantaloupe</p> -<p class="t">Casaba</p> -<p class="t">Honeydew</p> -<p class="t">Spanish</p> -<p class="t">Watermelon</p> -<p class="t0">Oranges</p> -<p class="t0">Orange juice</p> -<p class="t0">Peaches</p> -<p class="t0">Pears</p> -<p class="t0">Pineapple</p> -<p class="t0">Pineapple juice</p> -<p class="t0">Plums</p> -<p class="t0">Raspberries</p> -<p class="t0">Rhubarb</p> -<p class="t0">Strawberries</p> -<p class="t0">Tangerines</p> -</div> -<div class="pb" id="Page_19">19</div> -<h3 id="c10"><i>On Keeping a Record</i></h3> -<p>Most people find it helpful to keep a record of their -progress. Weight should be recorded once a week only. To -show progress accurately, the same scales should be used at -the same time of the day.</p> -<p>It is also helpful to make weekly notes of body measurements. -Sometimes a person gets discouraged because, after -a period of satisfactory loss, the scales show no drop for a -week or more. But during these periods body measurements -often continue to decrease. To know that another half inch -has melted off the waistline is encouraging at such times. -It stiffens resistance to the common temptation of saying, -“Oh, what’s the use?” and stopping when success is in sight. -Weight loss begins again if the diet is faithfully followed.</p> -<p>The most important record to keep carefully is a list of -the foods eaten each day, and the quantity. Such a list -serves several purposes. It can be checked against the essential -foods to make sure there are no omissions. It will help -the doctor in adjusting a diet to slower or faster weight loss, -as the need may be. It is useful as a reminder of slips and -indiscretions in eating or drinking which must be checked. -It helps to keep a person convinced about the number of -calories he is really taking in.</p> -<h3 id="c11"><i>Special Problems</i></h3> -<p>On a reducing diet many people find themselves eating -more vegetables, raw fruits, and salads than they did before. -Most of them benefit from the change. However, -<span class="pb" id="Page_20">20</span> -anyone who has previously had signs of ulcers, colitis, or -other digestive disturbances should tell his physician. A -person susceptible to such conditions may need to use raw -fruits and vegetables sparingly, substituting fruits stewed -without sugar, or perhaps using pureed vegetables.</p> -<p>Constipation sometimes occurs when eating habits are -changed suddenly. It can often be corrected by drinking -more water and by using green, leafy vegetables more generously. -The substitution of stewed, dried fruits for some -fresh fruits may also help. The amount must be watched, -because dried fruits are richer in calories than fresh fruits. -They are often eaten in greater quantity and cooked with -sugar.</p> -<p>People who are on a diet and who eat in restaurants a -great deal have a problem. Unless their budget runs to a -daily steak diet, a good cafeteria is often a better choice -than other types of restaurants. The foods are usually plainly -cooked, without much fat, and can be chosen individually. -The chief problem is to develop the habit of passing by all -the display of foods which must not be eaten. The temptation -to add something extra is sometimes greater than it is -at home.</p> -<p>If lunch is the only meal which must be eaten out, and -there is no suitable eating place available, the problem may -be solved by taking lunch from home. Some suggestions for -a day’s menus, including low-calorie lunches which can be -carried to work or school, are given on the opposite page.</p> -<div class="pb" id="Page_21">21</div> -<table class="center"> -<tr class="th"><th colspan="2"><span class="white large">PACKED LUNCH</span></th></tr> -<tr class="th"><th colspan="2"><span class="ss">for 1200 Calorie Diet</span></th></tr> -<tr class="th"><th colspan="2">BREAKFAST</th></tr> -<tr><td class="l">½ cup fruit</td></tr> -<tr><td class="l">1 egg</td></tr> -<tr><td class="l">1 slice toast</td></tr> -<tr><td class="l">1 teaspoon butter</td></tr> -<tr><td class="l">1 glass milk</td></tr> -<tr><td class="l">Clear coffee or tea</td></tr> -<tr class="th"><th colspan="2">LUNCH</th></tr> -<tr><td colspan="2" class="l">Sandwich:</td></tr> -<tr><td class="l"><span class="hst">1 slice bread</span></td></tr> -<tr><td class="l"><span class="hst">1 teaspoon butter</span></td></tr> -<tr><td class="l"><span class="hst">1 ounce lean meat</span></td></tr> -<tr><td class="l">1 hard cooked egg</td></tr> -<tr><td class="l">wedge of raw cabbage</td></tr> -<tr><td class="l">whole raw carrot</td></tr> -<tr><td class="l">fresh fruit</td></tr> -<tr><td class="l">1 glass milk</td></tr> -<tr class="th"><th colspan="2">LUNCH</th></tr> -<tr><td colspan="2" class="l">Sandwich:</td></tr> -<tr><td class="l"><span class="hst">2 <i>thin</i> slices bread</span></td></tr> -<tr><td class="l"><span class="hst">1 ounce lean meat</span></td></tr> -<tr><td class="l"><span class="hst">1 hard cooked egg</span></td></tr> -<tr><td class="l"><span class="hst">1 teaspoon mayonnaise</span></td></tr> -<tr><td class="l"><span class="hst">lettuce</span></td></tr> -<tr><td class="l">2 stalks celery</td></tr> -<tr><td class="l">1 small cucumber</td></tr> -<tr><td class="l">fresh fruit</td></tr> -<tr><td class="l">1 glass milk</td></tr> -<tr class="th"><th colspan="2">LUNCH</th></tr> -<tr><td colspan="2" class="l">Sandwich:</td></tr> -<tr><td class="l"><span class="hst">2 <i>thin</i> slices bread</span></td></tr> -<tr><td class="l"><span class="hst">2 ounces chicken or meat chopped and mixed with</span></td></tr> -<tr><td class="l"><span class="hst">1 tablespoon mayonnaise</span></td></tr> -<tr><td class="l"><span class="hst">1 tablespoon chopped celery and a little chopped onion</span></td></tr> -<tr><td class="l">large fresh tomato</td></tr> -<tr><td class="l">½ green pepper</td></tr> -<tr><td class="l">fruit</td></tr> -<tr><td class="l">1 glass skim milk</td></tr> -<tr class="th"><th>DINNER</th></tr> -<tr><td class="l">3 ounces meat, fish, or poultry</td></tr> -<tr><td class="l">½ cup vegetables from Group I and Group II</td></tr> -<tr><td class="l">1 glass skim milk</td></tr> -<tr><td class="l">½ cup fruit—fresh, or cooked or canned without sugar</td></tr> -</table> -<div class="pb" id="Page_22">22</div> -<h2 id="c12"><span class="small">UNDERWEIGHT AND ITS DANGERS</span></h2> -<p>Anyone 20 percent or more below his best weight is -considered underweight. Definite underweight is not desirable -in young people who are still growing. It may be a -symptom of disease. The glandular disorders so often -erroneously blamed for overweight are much more likely to -show themselves in loss of weight or inability to gain. Even -when there is nothing wrong, people whose weight is too -far below normal are more likely to suffer from fatigue and -poor physical endurance. Resistance to infection is often -lowered. Tuberculosis strikes more often among adolescents -and young people who are underweight than it does among -those whose weight is closer to what it should be.</p> -<h3 id="c13"><i>What Causes Underweight?</i></h3> -<p>Certain diseases and glandular disorders can cause underweight. -In healthy people, however, underweight comes -from eating too little, from poor eating habits, from over-activity -or too little rest, and from worry or prolonged -tension.</p> -<p>Many people eat too little for much the same reasons -which make others eat too much. Habit frequently plays a -part. Meals are irregular in some families, sometimes -poorly prepared, and eating is considered the least important -of the day’s activities. It is not surprising if the children -from such families grow up with an indifferent attitude -toward food.</p> -<p>Emotions may also play a part. The feeling of being -unloved, dissatisfaction with personal relationships, discontent -<span class="pb" id="Page_23">23</span> -over job, money, or social restrictions, and other reasons -of this kind cause some people to react with indifference to -eating just as they cause others to overeat. Keen rivalry, a -wish to take part in everything, or too great an absorption -in school or social activities sometimes cause over-activity -and underweight among adolescents.</p> -<h3 id="c14"><i>How to Gain Weight</i></h3> -<p>As in overweight, the first step is to see a physician and -have a thorough physical examination. It is important to -find and correct anything which may be wrong. Efforts to -gain may be useless unless this is done.</p> -<p>The same principles apply to gaining weight as to losing -it, but in reverse. Underweight people must take in <i>more</i> -calories than they use, so that there will be some left over -to store as fat.</p> -<p>Will power can be as great a factor in gaining weight -successfully as it is in losing, particularly for people who do -not like many of the essential foods. They must learn to -say “yes” to enough of the right foods, regardless of their -wishes, just as firmly as their fat friends need to say “no” to -forbidden extras.</p> -<p>As in overweight, it is important first to include the -essential foods in the day’s meals. These foods are necessary -for maximum health, whether a person’s weight is too high, -too low, or just right. Some underweight individuals whose -food choices have been poor may find that they are able to -gain merely by making sure that they include these foods -in their diet. Others need to study ways to add extra -calories.</p> -<div class="pb" id="Page_24">24</div> -<h3 id="c15"><i>Adding Extra Calories</i></h3> -<p>The simplest way is to eat more at each meal—extra bread -and butter, and second helpings of everything.</p> -<p>Often, however, underweight people seem to have a small -stomach capacity. Therefore, additions of high-calorie foods -which add little or no bulk are probably easier to take at -first than trying to eat larger quantities. Such additions as -cream on cereals and in beverages; extra eggs in puddings, -salad dressings, and drinks; and butter or other fat used -generously in salad dressings, cooking and seasoning should -add enough calories to enable most people to gain weight. -Also, provided they are added to regular meals and not used -to replace them, the high-calorie foods listed on <a href="#Page_14">page 14</a> -should be used freely by anyone trying to gain weight. If -they do not interfere with eating enough at regular meals, -between-meal snacks also help. So do extra milk and something -to eat before going to bed.</p> -<h3 id="c16"><i>Saving Energy</i></h3> -<p>The body uses fewer calories at rest than when active, and -least of all during sleep. Therefore, any extra sleep or rest -which an underweight person gets will help him to gain. -Whatever energy can be saved during waking hours by -riding instead of walking, sitting instead of standing, and -relaxing as often as possible will add to the calories saved.</p> -<p>A healthy person who decides to gain weight, and who -sticks to his program of taking in more calories than he -needs, and of spending as few as possible in needless physical -activity, can be sure that sooner or later his efforts will -meet with success.</p> -<div class="pb" id="Page_25">25</div> -<h2 id="c17"><span class="small">CALORIE TABLES</span></h2> -<table class="center"> -<tr class="th"><th colspan="2">FOOD </th><th>MEASURES<a class="fn" id="fr_4" href="#fn_4">[4]</a> </th><th>CALORIES</th></tr> -<tr><td colspan="2" class="l">Almonds </td><td class="l">12-15 </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Apple butter </td><td class="l">1 tablespoon </td><td class="r">40</td></tr> -<tr><td colspan="2" class="l">Apples, baked </td><td class="l">1 large and 2 tablespoons sugar </td><td class="r">200</td></tr> -<tr><td class="l"> </td><td class="l">fresh </td><td class="l">1 large </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Applesauce, sweetened </td><td class="l">½ cup </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Apricots, </td><td class="l"> </td><td class="r"></td></tr> -<tr><td class="l"> </td><td class="l">canned in sirup </td><td class="l">3 large halves and 2 tablespoons juice </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">dried </td><td class="l">10 halves </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Asparagus, fresh or canned </td><td class="l">5 stalks 5 inches long </td><td class="r">15</td></tr> -<tr><td colspan="2" class="l">Avocado </td><td class="l">½ pear 4 inches long </td><td class="r">265</td></tr> -<tr><td colspan="2" class="l">Bacon </td><td class="l">2-3 long slices cooked </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Bacon fat </td><td class="l">1 tablespoon </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Banana </td><td class="l">1 medium 6 inches long </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Beans, </td><td class="l"> </td><td class="r"></td></tr> -<tr><td class="l"> </td><td class="l">canned with pork </td><td class="l">½ cup </td><td class="r">130</td></tr> -<tr><td class="l"> </td><td class="l">dried </td><td class="l">½ cup cooked </td><td class="r">135</td></tr> -<tr><td class="l"> </td><td class="l">lima, fresh or canned </td><td class="l">½ cup </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">snap, fresh or canned </td><td class="l">½ cup </td><td class="r">25</td></tr> -<tr><td colspan="2" class="l">Beef </td><td class="l"> </td><td class="r"></td></tr> -<tr><td class="l"> </td><td class="l">corned </td><td class="l">1 slice 4 inches by 1½ by 1 </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">dried </td><td class="l">2 thin slices 4 by 5 inches </td><td class="r">50</td></tr> -<tr><td class="l"> </td><td class="l">hamburg steak </td><td class="l">1 patty (4 to 5 per pound) </td><td class="r">150</td></tr> -<tr><td class="l"> </td><td class="l">round, lean </td><td class="l">1 medium slice (2 ounces) </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">sirloin, lean </td><td class="l">1 average slice (3 ounces) </td><td class="r">150</td></tr> -<tr><td class="l"> </td><td class="l">tongue </td><td class="l">2 slices 3 inches by 2 by ⅛ </td><td class="r">50</td></tr> -<tr><td colspan="2" class="l">Beet greens </td><td class="l">½ cup cooked </td><td class="r">30</td></tr> -<tr><td colspan="2" class="l">Beets, fresh or canned </td><td class="l">2 beets 2 inches in diameter </td><td class="r">50</td></tr> -<tr><td colspan="2" class="l">Biscuits, baking powder </td><td class="l">2 small </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Blackberries, fresh </td><td class="l">1 cup </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Blueberries, fresh </td><td class="l">1 cup </td><td class="r">90</td></tr> -<tr class="pbtr"><td colspan="4"> -<span class="pb" id="Page_26">26</span> -</td></tr> -<tr><td colspan="2" class="l">Bologna </td><td class="l">1 slice 2 inches by ½ thick </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Breads </td><td class="l"></td></tr> -<tr><td class="l"> </td><td class="l">Boston brown </td><td class="l">1 slice 3 inches in diameter, ¾ thick </td><td class="r">90</td></tr> -<tr><td class="l"> </td><td class="l">corn (1 egg) </td><td class="l">1 2-inch square </td><td class="r">120</td></tr> -<tr><td class="l"> </td><td class="l">cracked wheat </td><td class="l">1 slice average </td><td class="r">80</td></tr> -<tr><td class="l"> </td><td class="l">dark rye </td><td class="l">1 slice ½ inch thick </td><td class="r">70</td></tr> -<tr><td class="l"> </td><td class="l">light rye </td><td class="l">1 slice ½ inch thick </td><td class="r">75</td></tr> -<tr><td class="l"> </td><td class="l">white, enriched </td><td class="l">1 slice average </td><td class="r">75</td></tr> -<tr><td class="l"> </td><td class="l">white, enriched </td><td class="l">1 slice thin </td><td class="r">55</td></tr> -<tr><td class="l"> </td><td class="l">whole wheat, 60% </td><td class="l">1 slice average </td><td class="r">70</td></tr> -<tr><td class="l"> </td><td class="l">whole wheat, 100% </td><td class="l">1 slice average </td><td class="r">75</td></tr> -<tr><td colspan="2" class="l">Broccoli </td><td class="l">3 stalks 5½ inches long </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Brownies </td><td class="l">1 piece 2 inches by 2 by ¾ </td><td class="r">140</td></tr> -<tr><td colspan="2" class="l">Brussels sprouts </td><td class="l">6 sprouts ½ inch in diameter </td><td class="r">50</td></tr> -<tr><td colspan="2" class="l">Butter </td><td class="l">1 tablespoon </td><td class="r">95</td></tr> -<tr><td colspan="2" class="l">Cabbage, cooked </td><td class="l">½ cup </td><td class="r">40</td></tr> -<tr><td class="l"> </td><td class="l">raw </td><td class="l">1 cup </td><td class="r">25</td></tr> -<tr><td colspan="2" class="l">Cake</td></tr> -<tr><td class="l"> </td><td class="l">angel </td><td class="l">¹/₁₀ of a large cake </td><td class="r">155</td></tr> -<tr><td class="l"> </td><td class="l">chocolate or vanilla, no icing </td><td class="l">1 piece 2 inches by 2 by 1 </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">chocolate or vanilla, with icing </td><td class="l">1 piece 2 inches by 1½ by 1 </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">cup cake with chocolate icing </td><td class="l">1 medium </td><td class="r">250 </td><td></td></tr> -<tr><td colspan="2" class="l">Cantaloupe </td><td class="l">½ of a 5½-inch melon </td><td class="r">50</td></tr> -<tr><td colspan="2" class="l">Carrots </td><td class="l">1 carrot 4 inches long </td><td class="r">25</td></tr> -<tr><td colspan="2" class="l">Cashew nuts </td><td class="l">4-5 </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Cauliflower </td><td class="l">¼ of a head 4½ inches in diameter </td><td class="r">25</td></tr> -<tr><td colspan="2" class="l">Caviar </td><td class="l">1 tablespoon </td><td class="r">25</td></tr> -<tr><td colspan="2" class="l">Celery </td><td class="l">2 stalks </td><td class="r">15</td></tr> -<tr><td colspan="2" class="l">Cheese </td><td class="l"></td></tr> -<tr><td class="l"> </td><td class="l">American cheddar </td><td class="l">1 cube 1⅛ inches square or three tablespoons grated </td><td class="r">110</td></tr> -<tr><td class="l"> </td><td class="l">cottage </td><td class="l">5 tablespoons </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">cream </td><td class="l">2 tablespoons </td><td class="r">100</td></tr> -<tr class="pbtr"><td colspan="4"> -<span class="pb" id="Page_27">27</span> -</td></tr> -<tr><td colspan="2" class="l">Cherries, sweet </td><td class="l">15 large </td><td class="r">75</td></tr> -<tr><td colspan="2" class="l">Chicken, </td><td class="l"> </td><td class="r"></td></tr> -<tr><td class="l"> </td><td class="l">broiled </td><td class="l">½ medium broiler </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">roast </td><td class="l">1 slice 4 inches by 2½ by ¼ </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Chinese cabbage </td><td class="l">1 cup raw </td><td class="r">20</td></tr> -<tr><td colspan="2" class="l">Chocolate </td><td class="l"> </td><td class="r"></td></tr> -<tr><td class="l"> </td><td class="l">almond bar </td><td class="l">1 bar 5-cent size </td><td class="r">200</td></tr> -<tr><td class="l"> </td><td class="l">fudge </td><td class="l">1 piece 1 inch square by ¾ thick </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">malted milk </td><td class="l">fountain size </td><td class="r">460</td></tr> -<tr><td class="l"> </td><td class="l">mints </td><td class="l">1 mint 1½ inches in diameter </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">plain bar </td><td class="l">1 bar 5-cent size </td><td class="r">240</td></tr> -<tr><td class="l"> </td><td class="l">sirup </td><td class="l">¼ cup </td><td class="r">195</td></tr> -<tr><td class="l"> </td><td class="l">unsweetened </td><td class="l">1 square </td><td class="r">162</td></tr> -<tr><td colspan="2" class="l">Cider, sweet </td><td class="l">1 cup </td><td class="r">114</td></tr> -<tr><td colspan="2" class="l">Clams </td><td class="l">6 round </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Cocoa, half milk, half water </td><td class="l">1 cup </td><td class="r">150</td></tr> -<tr><td colspan="2" class="l">Cocoanut </td><td class="l">3 tablespoons dry </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Cod liver oil </td><td class="l">1 tablespoon </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Cod steak </td><td class="l">1 piece 3½ inches by 2 by 1 </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Cola soft drinks </td><td class="l">6-ounce bottle </td><td class="r">75</td></tr> -<tr><td colspan="2" class="l">Collards </td><td class="l">½ cup cooked </td><td class="r">50</td></tr> -<tr><td colspan="2" class="l">Cooking fats, vegetable </td><td class="l">1 tablespoon </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Corn </td><td class="l">½ cup </td><td class="r">50</td></tr> -<tr><td colspan="2" class="l">Corn sirup </td><td class="l">1 tablespoon </td><td class="r">75</td></tr> -<tr><td colspan="2" class="l">Cornflakes </td><td class="l">1 cup </td><td class="r">80</td></tr> -<tr><td colspan="2" class="l">Cornmeal </td><td class="l">1 tablespoon uncooked </td><td class="r">35</td></tr> -<tr><td colspan="2" class="l">Cornstarch pudding </td><td class="l">½ cup </td><td class="r">200</td></tr> -<tr><td colspan="2" class="l">Crackers </td><td class="l"> </td><td class="r"></td></tr> -<tr><td class="l"> </td><td class="l">graham </td><td class="l">1 square </td><td class="r">40</td></tr> -<tr><td class="l"> </td><td class="l">peanut butter-cheese sandwich </td><td class="l">1 cracker </td><td class="r">45</td></tr> -<tr><td class="l"> </td><td class="l">round snack-type </td><td class="l">1 cracker 2 inches in diameter </td><td class="r">15</td></tr> -<tr><td class="l"> </td><td class="l">rye wafers </td><td class="l">1 wafer </td><td class="r">25</td></tr> -<tr><td class="l"> </td><td class="l">saltines </td><td class="l">1 cracker 2 inches square </td><td class="r">15</td></tr> -<tr class="pbtr"><td colspan="4"> -<span class="pb" id="Page_28">28</span> -</td></tr> -<tr><td colspan="2" class="l">Cranberry sauce </td><td class="l">¼ cup </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Cream</td></tr> -<tr><td class="l"> </td><td class="l">light </td><td class="l">2 tablespoons </td><td class="r">65</td></tr> -<tr><td class="l"> </td><td class="l">heavy </td><td class="l">2 tablespoons </td><td class="r">120</td></tr> -<tr><td class="l"> </td><td class="l">whipped </td><td class="l">3 tablespoons </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Cream-puff shells </td><td class="l">1 shell </td><td class="r">85</td></tr> -<tr><td colspan="2" class="l">Cucumber </td><td class="l">½ medium </td><td class="r">10</td></tr> -<tr><td colspan="2" class="l">Custard, boiled or baked </td><td class="l">½ cup </td><td class="r">130</td></tr> -<tr><td colspan="2" class="l">Dates </td><td class="l">4 </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Egg </td><td class="l">1 medium size </td><td class="r">75</td></tr> -<tr><td colspan="2" class="l">Eggplant </td><td class="l">3 slices 4 inches in diameter ½-inch thick </td><td class="r">50</td></tr> -<tr><td colspan="2" class="l">Endive </td><td class="l">average serving </td><td class="r">10</td></tr> -<tr><td colspan="2" class="l">Escarole </td><td class="l">average serving </td><td class="r">10</td></tr> -<tr><td colspan="2" class="l">Figs, dried </td><td class="l">3 small </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Flour, white or whole grain </td><td class="l">1 tablespoon unsifted </td><td class="r">35</td></tr> -<tr><td colspan="2" class="l">Frankfurter </td><td class="l">1 sausage </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Gelatin, fruit flavored</td></tr> -<tr><td class="l"> </td><td class="l">dry </td><td class="l">3-ounce package </td><td class="r">330</td></tr> -<tr><td class="l"> </td><td class="l">ready to serve </td><td class="l">½ cup </td><td class="r">85</td></tr> -<tr><td colspan="2" class="l">Ginger ale </td><td class="l">1 cup </td><td class="r">85</td></tr> -<tr><td colspan="2" class="l">Gingerbread, hot water </td><td class="l">2-inch square </td><td class="r">270</td></tr> -<tr><td colspan="2" class="l">Grapefruit juice, unsweetened </td><td class="l">1 cup </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Grape juice </td><td class="l">½ cup </td><td class="r">80</td></tr> -<tr><td colspan="2" class="l">Grape nuts </td><td class="l">¼ cup </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Grapes,</td></tr> -<tr><td class="l"> </td><td class="l">American or Tokay </td><td class="l">1 bunch—22 average </td><td class="r">75</td></tr> -<tr><td class="l"> </td><td class="l">seedless </td><td class="l">1 bunch—30 average </td><td class="r">75</td></tr> -<tr><td colspan="2" class="l">Griddle cakes </td><td class="l">1 cake 4 inches in diameter </td><td class="r">75</td></tr> -<tr><td colspan="2" class="l">Halibut </td><td class="l">1 piece 3 inches by 1⅜ by 1 </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Ham, lean </td><td class="l">1 slice 4¼ inches by 4 by ½ </td><td class="r">265</td></tr> -<tr><td colspan="2" class="l">Hard sauce </td><td class="l">1 tablespoon </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Hickory nuts </td><td class="l">12-15 </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Hominy grits </td><td class="l">¾ cup cooked </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Honey </td><td class="l">1 tablespoon </td><td class="r">100</td></tr> -<tr class="pbtr"><td colspan="4"> -<span class="pb" id="Page_29">29</span> -</td></tr> -<tr><td colspan="2" class="l">Ice cream </td><td class="l">½ cup </td><td class="r">200</td></tr> -<tr><td colspan="2" class="l">Ice cream soda </td><td class="l">fountain size </td><td class="r">325</td></tr> -<tr><td colspan="2" class="l">Jellies and jams </td><td class="l">1 rounded tablespoon </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Kale </td><td class="l">½ cup </td><td class="r">50</td></tr> -<tr><td colspan="2" class="l">Lamb, roast </td><td class="l">1 slice 3½ inches by 4½ by ⅛ </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Lard </td><td class="l">1 tablespoon </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Lemon juice </td><td class="l">1 tablespoon </td><td class="r">5</td></tr> -<tr><td colspan="2" class="l">Lettuce </td><td class="l">2 large leaves </td><td class="r">5</td></tr> -<tr><td colspan="2" class="l">Liver </td><td class="l">1 slice 3 inches by 3 by ½ </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Liverwurst </td><td class="l">1 slice 3¼ inches by ½ thick </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Lobster meat </td><td class="l">1 cup </td><td class="r">150</td></tr> -<tr><td colspan="2" class="l">Macaroni </td><td class="l">¾ cup cooked </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Maple sirup </td><td class="l">1 tablespoon </td><td class="r">70</td></tr> -<tr><td colspan="2" class="l">Margarine </td><td class="l">1 tablespoon </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Marshmallows </td><td class="l">1 </td><td class="r">20</td></tr> -<tr><td colspan="2" class="l">Milk</td></tr> -<tr><td class="l"> </td><td class="l">buttermilk </td><td class="l">1 cup </td><td class="r">85</td></tr> -<tr><td class="l"> </td><td class="l">condensed </td><td class="l">1½ tablespoons </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">evaporated </td><td class="l">½ cup (1 cup diluted) </td><td class="r">160</td></tr> -<tr><td class="l"> </td><td class="l">skim milk, dried </td><td class="l">2½ tablespoons </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">skim milk, fresh </td><td class="l">1 cup </td><td class="r">85</td></tr> -<tr><td class="l"> </td><td class="l">whole milk </td><td class="l">1 cup </td><td class="r">168</td></tr> -<tr><td class="l"> </td><td class="l">yogurt, plain </td><td class="l">1 cup </td><td class="r">160</td></tr> -<tr><td colspan="2" class="l">Mints, cream </td><td class="l">½ inch cube </td><td class="r">5</td></tr> -<tr><td colspan="2" class="l">Molasses </td><td class="l">1 tablespoon </td><td class="r">70</td></tr> -<tr><td colspan="2" class="l">Muffins</td></tr> -<tr><td class="l"> </td><td class="l">bran </td><td class="l">1 medium </td><td class="r">90</td></tr> -<tr><td class="l"> </td><td class="l">1 egg </td><td class="l">1 medium </td><td class="r">130</td></tr> -<tr><td colspan="2" class="l">Mushrooms </td><td class="l">10 large </td><td class="r">10</td></tr> -<tr><td colspan="2" class="l">Mustard greens </td><td class="l">½ cup cooked </td><td class="r">31</td></tr> -<tr><td colspan="2" class="l">Noodles </td><td class="l">¾ cup cooked </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Oatmeal </td><td class="l">¾ cup cooked </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Oil (corn, cottonseed, olive, and peanut) </td><td class="l">1 tablespoon </td><td class="r">100</td></tr> -<tr class="pbtr"><td colspan="4"> -<span class="pb" id="Page_30">30</span> -</td></tr> -<tr><td colspan="2" class="l">Okra </td><td class="l">10-15 pods </td><td class="r">50</td></tr> -<tr><td colspan="2" class="l">Olives</td></tr> -<tr><td class="l"> </td><td class="l">green </td><td class="l">6 medium </td><td class="r">50</td></tr> -<tr><td class="l"> </td><td class="l">ripe </td><td class="l">4-5 medium </td><td class="r">50</td></tr> -<tr><td colspan="2" class="l">Onions </td><td class="l">3-4 medium </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Orange </td><td class="l">1 medium </td><td class="r">80</td></tr> -<tr><td class="l"> </td><td class="l">juice </td><td class="l">1 cup </td><td class="r">125</td></tr> -<tr><td colspan="2" class="l">Oysters </td><td class="l">5 medium </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Parsnips </td><td class="l">1 parsnip 7 inches long </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Peaches</td></tr> -<tr><td class="l"> </td><td class="l">canned in sirup </td><td class="l">2 large halves and 3 tablespoons juice </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">dried </td><td class="l">4 medium halves </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">fresh </td><td class="l">1 medium </td><td class="r">50</td></tr> -<tr><td colspan="2" class="l">Peanut butter </td><td class="l">1 tablespoon </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Peanuts </td><td class="l">10 </td><td class="r">50</td></tr> -<tr><td colspan="2" class="l">Pears</td></tr> -<tr><td class="l"> </td><td class="l">canned in sirup </td><td class="l">3 halves and 3 tablespoons juice </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">fresh </td><td class="l">1 medium </td><td class="r">50</td></tr> -<tr><td colspan="2" class="l">Peas</td></tr> -<tr><td class="l"> </td><td class="l">canned </td><td class="l">½ cup </td><td class="r">65</td></tr> -<tr><td class="l"> </td><td class="l">fresh, shelled </td><td class="l">¾ cup </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Pecans </td><td class="l">6 </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Pepper, green </td><td class="l">1 medium </td><td class="r">20</td></tr> -<tr><td colspan="2" class="l">Pickles, cucumber</td></tr> -<tr><td class="l"> </td><td class="l">sour and dill </td><td class="l">10 slices 2 inches in diameter </td><td class="r">10</td></tr> -<tr><td class="l"> </td><td class="l">sweet </td><td class="l">1 small </td><td class="r">10</td></tr> -<tr><td colspan="2" class="l">Pies </td><td class="l">(sectors from 9-inch pies)</td></tr> -<tr><td class="l"> </td><td class="l">apple </td><td class="l">3-inch sector </td><td class="r">200</td></tr> -<tr><td class="l"> </td><td class="l">lemon meringue </td><td class="l">3-inch sector </td><td class="r">300</td></tr> -<tr><td class="l"> </td><td class="l">mincemeat </td><td class="l">3-inch sector </td><td class="r">300</td></tr> -<tr><td class="l"> </td><td class="l">pumpkin </td><td class="l">3-inch sector </td><td class="r">250</td></tr> -<tr><td colspan="2" class="l">Pineapple</td></tr> -<tr><td class="l"> </td><td class="l">canned, unsweetened </td><td class="l">1 slice ½ inch thick and 1 tablespoon juice </td><td class="r">50</td></tr> -<tr><td class="l"> </td><td class="l">fresh </td><td class="l">1 slice ¾ inch thick </td><td class="r">50</td></tr> -<tr><td class="l"> </td><td class="l">juice, unsweetened </td><td class="l">1 cup </td><td class="r">135</td></tr> -<tr><td colspan="2" class="l">Plums</td></tr> -<tr><td class="l"> </td><td class="l">canned </td><td class="l">2 medium and 1 tablespoon juice </td><td class="r">50</td></tr> -<tr><td class="l"> </td><td class="l">fresh </td><td class="l">2 medium </td><td class="r">50</td></tr> -<tr class="pbtr"><td colspan="4"> -<span class="pb" id="Page_31">31</span> -</td></tr> -<tr><td colspan="2" class="l">Popcorn </td><td class="l">1½ cups popped </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Popovers </td><td class="l">1 popover </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Pork chop, lean </td><td class="l">1 medium </td><td class="r">200</td></tr> -<tr><td colspan="2" class="l">Potato chips </td><td class="l">8-10 large </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Potato salad with mayonnaise </td><td class="l">½ cup </td><td class="r">200</td></tr> -<tr><td colspan="2" class="l">Potatoes</td></tr> -<tr><td class="l"> </td><td class="l">mashed </td><td class="l">½ cup </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">sweet </td><td class="l">½ medium </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">white </td><td class="l">1 medium </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Prune juice </td><td class="l">½ cup </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Prunes, dried </td><td class="l">4 medium </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Pumpkin </td><td class="l">½ cup </td><td class="r">50</td></tr> -<tr><td colspan="2" class="l">Radishes </td><td class="l">5 </td><td class="r">10</td></tr> -<tr><td colspan="2" class="l">Raisins </td><td class="l">¼ cup </td><td class="r">90</td></tr> -<tr><td colspan="2" class="l">Raspberries, fresh </td><td class="l">1 cup </td><td class="r">90</td></tr> -<tr><td colspan="2" class="l">Rhubarb, stewed and sweetened </td><td class="l">½ cup </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Rice </td><td class="l">¾ cup cooked </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Roll, Parker House </td><td class="l">1 medium </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Rutabagas </td><td class="l">½ cup </td><td class="r">30</td></tr> -<tr><td colspan="2" class="l">Salad dressing</td></tr> -<tr><td class="l"> </td><td class="l">boiled </td><td class="l">1 tablespoon </td><td class="r">25</td></tr> -<tr><td class="l"> </td><td class="l">French </td><td class="l">1 tablespoon </td><td class="r">90</td></tr> -<tr><td class="l"> </td><td class="l">mayonnaise </td><td class="l">1 tablespoon </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Salmon, canned </td><td class="l">½ cup </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Sardines, drained </td><td class="l">5 fish 3 inches long </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Sauerkraut </td><td class="l">½ cup </td><td class="r">15</td></tr> -<tr><td colspan="2" class="l">Sherbet </td><td class="l">½ cup </td><td class="r">120</td></tr> -<tr><td colspan="2" class="l">Soup, condensed </td><td class="l">11-ounce can </td><td class="r"></td></tr> -<tr><td class="l"> </td><td class="l">Bouillon </td><td class="l"> </td><td class="r">25</td></tr> -<tr><td class="l"> </td><td class="l">Mushroom </td><td class="l"> </td><td class="r">360</td></tr> -<tr><td class="l"> </td><td class="l">Noodle </td><td class="l"> </td><td class="r">290</td></tr> -<tr><td class="l"> </td><td class="l">Tomato </td><td class="l"> </td><td class="r">230</td></tr> -<tr><td class="l"> </td><td class="l">Vegetable </td><td class="l"> </td><td class="r">200</td></tr> -<tr><td colspan="2" class="l">Spaghetti </td><td class="l">¾ cup cooked </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Spinach </td><td class="l">½ cup cooked </td><td class="r">20</td></tr> -<tr><td colspan="2" class="l">Squash</td></tr> -<tr><td class="l"> </td><td class="l">summer </td><td class="l">½ cup cooked </td><td class="r">20</td></tr> -<tr><td class="l"> </td><td class="l">winter </td><td class="l">½ cup cooked </td><td class="r">50</td></tr> -<tr class="pbtr"><td colspan="4"> -<span class="pb" id="Page_32">32</span> -</td></tr> -<tr><td colspan="2" class="l">Strawberries, fresh </td><td class="l">1 cup </td><td class="r">90</td></tr> -<tr><td colspan="2" class="l">Sugar</td></tr> -<tr><td class="l"> </td><td class="l">brown </td><td class="l">1 tablespoon </td><td class="r">35</td></tr> -<tr><td class="l"> </td><td class="l">granulated </td><td class="l">1 tablespoon </td><td class="r">50</td></tr> -<tr><td class="l"> </td><td class="l">powdered </td><td class="l">1 tablespoon </td><td class="r">40</td></tr> -<tr><td colspan="2" class="l">Sweetbreads </td><td class="l">1 pair medium-sized </td><td class="r">240</td></tr> -<tr><td colspan="2" class="l">Swiss chard </td><td class="l">½ cup leaves and stems </td><td class="r">30</td></tr> -<tr><td colspan="2" class="l">Tangerines </td><td class="l">1 medium </td><td class="r">60</td></tr> -<tr><td colspan="2" class="l">Tapioca, uncooked </td><td class="l">1 tablespoon </td><td class="r">50</td></tr> -<tr><td colspan="2" class="l">Tomato juice </td><td class="l">1 cup </td><td class="r">60</td></tr> -<tr><td colspan="2" class="l">Tomatoes, canned </td><td class="l">½ cup </td><td class="r">25</td></tr> -<tr><td class="l"> </td><td class="l">fresh </td><td class="l">1 medium </td><td class="r">30</td></tr> -<tr><td colspan="2" class="l">Tuna fish, canned </td><td class="l">¼ cup drained </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Turkey, lean </td><td class="l">1 slice 4 inches by 2½ by ¼ </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Turnip </td><td class="l">1 turnip 1¾ inches in diameter </td><td class="r">25</td></tr> -<tr><td colspan="2" class="l">Turnip greens </td><td class="l">½ cup cooked </td><td class="r">30</td></tr> -<tr><td colspan="2" class="l">Veal, roast </td><td class="l">1 slice 3 inches by 3¾ by ½ </td><td class="r">120</td></tr> -<tr><td colspan="2" class="l">Waffles </td><td class="l">1 waffle 6 inches in diameter </td><td class="r">250</td></tr> -<tr><td colspan="2" class="l">Walnuts </td><td class="l">8 </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l">Watermelon </td><td class="l">1 slice 6 inches in diameter 1½ inches thick </td><td class="r">190</td></tr> -<tr><td colspan="2" class="l">Wheat</td></tr> -<tr><td class="l"> </td><td class="l">flakes </td><td class="l">¾ cup </td><td class="r">100</td></tr> -<tr><td class="l"> </td><td class="l">germ </td><td class="l">1 tablespoon </td><td class="r">25</td></tr> -<tr><td class="l"> </td><td class="l">shredded </td><td class="l">1 biscuit </td><td class="r">100</td></tr> -<tr><td colspan="2" class="l"><i>Alcoholic Beverages</i></td></tr> -<tr><td colspan="2" class="l">Beer </td><td class="l">8 ounces </td><td class="r">120</td></tr> -<tr><td colspan="2" class="l">Gin </td><td class="l">1½ ounces </td><td class="r">120</td></tr> -<tr><td colspan="2" class="l">Rum </td><td class="l">1½ ounces </td><td class="r">150</td></tr> -<tr><td colspan="2" class="l">Whiskey </td><td class="l">1½ ounces </td><td class="r">150</td></tr> -<tr><td colspan="2" class="l">Wines</td></tr> -<tr><td class="l"> </td><td class="l">champagne </td><td class="l">4 ounces </td><td class="r">120</td></tr> -<tr><td class="l"> </td><td class="l">port </td><td class="l">1 ounce </td><td class="r">53</td></tr> -<tr><td class="l"> </td><td class="l">sherry </td><td class="l">1 ounce </td><td class="r">38</td></tr> -<tr><td class="l"> </td><td class="l">table, red or white </td><td class="l">4 ounces </td><td class="r">89-95</td></tr> -</table> -<div class="pb" id="Page_33">33</div> -<h2 id="c18"><span class="small">FOOTNOTES</span></h2> -<div class="fnblock"><div class="fndef"><a class="fn" id="fn_1" href="#fr_1">[1]</a><i>These tables are based on numerous Medico-Actuarial studies of hundreds of thousands of insured men and women.</i> -</div><div class="fndef"><a class="fn" id="fn_2" href="#fr_2">[2]</a>A calorie is a measure of the amount of heat (energy) which the -body can get from a given amount of food. -</div><div class="fndef"><a class="fn" id="fn_3" href="#fr_3">[3]</a><i>See <a href="#Page_18">page 18</a> for list of Group I and II vegetables, and for lower-calorie fruits.</i> -</div><div class="fndef"><a class="fn" id="fn_4" href="#fr_4">[4]</a><i>1 cup equals 8 ounces. 3 teaspoons equal 1 tablespoon. 4 tablespoons equal ¼ cup.</i> -</div> -</div> -<h2 id="trnotes">Transcriber’s Notes</h2> -<ul> -<li>Silently corrected a few typos.</li> -<li>Retained publication information from the printed edition: this eBook is public-domain in the country of publication.</li> -<li>In the text versions only, text in italics is delimited by _underscores_.</li> -</ul> -<div style='display:block; margin-top:4em'>*** END OF THE PROJECT GUTENBERG EBOOK OVERWEIGHT AND UNDERWEIGHT ***</div> -<div style='text-align:left'> - -<div style='display:block; margin:1em 0'> -Updated editions will replace the 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