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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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