FEEDING THE FAMILY THE MACMILLAN COMPANY 
NEW YORK • BOSTON • CHICAGO • DALLAS 
ATLANTA • SAN FRANCISCO 
MACMILLAN & CO., Limited 
LONDON • BOMBAY • CALCUTTA 
MELBOURNE 
THE MACMILLAN CO. OF CANADA, Ltd. 
TORONTO The Welfare of the Family is Largely in the Hands of the One who Provides the "Three Meals a Day" FEEDING THE FAMILY 
BY 
MARY SWARTZ ROSE,' Ph.D. 
PROFESSOR OF NUTRITION, TEACHERS COLLEGE 
COLUMBIA UNIVERSITY 
REVISED EDITION 
Neto gork 
THE MACMILLAN COMPANY 
1924 
All rights reserved PRINTED IN THE UNITED STATES OF AMERICA 
Copyright, 1916 and 1924. / 
By THE MACMILLAN COMPANY. 
Set up and electrotyped. Published October, 1916. 
Revised edition. Published June, 1924. 
Nortoooh iPreas 
J. S. Cushing Co. - Berwick & Smith Co. 
Norwood, Mass., U.S.A. PREFACE TO THE SECOND EDITION 
Since the publication of the first edition there has 
been a continuous stream of contributions to our knowl- 
edge of the vitamins which has emphasized their im- 
portance in raising the diet from the "subsistence level" 
to an actively health-promoting one. These researches 
have added greatly to our knowledge of the nutri- 
tional role of many different food materials, and especially 
of the fruits and vegetables. We have also more infor- 
mation as to the importance of calcium and phosphorus 
and as to quantitative requirements of both children and 
adults for these; as to the nutritive value of individual 
proteins and of various protein mixtures, as well as 
the maintenance requirement of adults; and on the 
whole a fuller conception of what constitutes a well- 
balanced diet. 
All these advancements lend additional emphasis to 
the programs for family dietaries previously outlined in 
this book, and the task in revision has been one of inter- 
pretation rather than of alteration so far as these are 
concerned. 
The most radical changes have been in the chapters 
on Food for the Baby and Food for the Sick and Con- 
valescent. Feeding in infancy has been improved 
through our increased knowledge of growth and the 
relation of food to it. Feeding in tuberculosis appears 
V VI 
PREFACE TO THE SECOND EDITION 
to be on a firmer scientific basis and modifications in the 
general feeding plan have been made in accordance with 
recent investigations. While the discovery of insulin 
is epoch-making in the treatment of diabetes mellitus it 
has not decreased but on the contrary increased the need 
for scientifically accurate dieting, and the researches of 
the past decade in this field have greatly improved feed- 
ing programs for diabetics. 
Changes in cost have been made, bringing the data up 
to the present level. For this part of the revision the 
author gratefully acknowledges her indebtedness to 
Miss Margaret Hessler. 
A table showing the vitamin content of various food 
materials has been added. 
M. S. R. 
April, 1924. PREFACE TO THE FIRST EDITION 
While many things contribute to health, - sleep, 
fresh air, and exercise, for instance, - the foremost 
consideration is food. This is recognized to-day as never 
before, and those who regard their own welfare and desire 
to give their children the best possible equipment for the 
stress of modern life are asking how to choose food 
wisely. So many kinds of food are displayed in our 
markets, and so many placards offer warning or advice 
about what to eat, that a guidebook to good nutrition 
would seem quite essential for the twentieth century 
family. The purpose of the author has been to provide 
such a little book for the numerous housewives who pre- 
pare something like a thousand meals a year for their 
families and who wish to know how the science of nutri- 
tion can be made to function most successfully in their 
daily lives. 
Much literature has been published in regard to food 
and diet, but it is not a simple matter to collect and 
organize it for one's own use in the midst of all the 
cares of a household. In the present volume separate 
chapters are devoted to the special food needs of the 
different members of a typical family group - babies, 
growing children, adult men and women, aged persons - 
after which some space is devoted to a consideration of 
the food problems related to the family group as a whole. 
VII VIII 
PREFACE TO THE FIRST EDITION 
Among the latter are such points as the construction of 
daily menus on a rational basis, the wise expenditure of 
money for food, and reasonable control of the amount 
and kinds of food consumed. Since it is an unfortunate 
fact that the housewife is often called upon to feed the 
sick, a chapter upon this topic has been included. There 
has been no attempt to make this comprehensive or 
detailed, because the sick should be fed under a phy- 
sician's guidance. The writer believes, however, that 
the home feeding of the sick will be more successful if 
intelligently done, and that a few printed suggestions 
will be helpful in carrying out the physician's orders. 
Detailed calculations of the amount of food to be 
consumed each day are neither necessary nor practicable 
in the home, but some information in regard to the rela- 
tive nutritive value of food materials is a great help in 
keeping the diet well balanced. For the sake of those 
who wish to study this phase of feeding, illustrative 
dietaries have been placed in each chapter, and in the 
Appendix tables given for quick estimation of the food 
values of a number of familiar kinds of food. These 
are expressed in terms of ordinary household measures 
(cups, tablespoons, teaspoons) and are as accurate as 
possible with such units of measurement applied to 
materials tending to vary considerably in their com- 
position. The housewife does not need to do careful 
weighing so much as to train her eye to judge approximate 
food values, for which measures are usually sufficient, 
though weights are of course more accurate. The 
"dietary recipes" have been given because recipes vary PREFACE TO THE FIRST EDITION 
IX 
so much that the name of a dish does not always give 
a clue to its exact composition. Often several recipes 
for the same type of dish have been given, to show how 
the food value will vary with changes in the ingredients. 
The author wishes to acknowledge with thanks the 
valuable advice and criticism given by Professor Henry 
C. Sherman of Columbia University and the assistance 
of Miss Esther Swartz in the preparation of the manu- 
script. 
Teachers College, Columbia University, 
February 16, 1916. TABLE OF CONTENTS 
PAGE 
Preface v 
List of Food Plans and Dietaries xv 
List of Illustrations xix 
CHAPTER 
I. The Significance of Food i 
Introduction i 
The body a working machine 4 
Fuel for the human machine 5 
Sources of body fuel 6 
Measurement of the fuel value of foods .... 8 
Measurement of the fuel requirements of the body . . 14 
The body a builder of its own tissues . . . .17 
How food supplies the material for body building . . 18 
Balance wheels for the human machine .... 26 
The ash constituents 27 
Water 28 
The vitamins 28 
Vitamin A 29 
Vitamin B 31 
Vitamin C 32 
Other possible vitamins 33 
II. Care of the Digestive Mechanism 35 
The part of the mouth in good digestion . . . .37 
The part of the stomach in good digestion ... 40 
Good digestion in the small intestine .... 44 
Good digestion in the large intestine 46 
Diet for constipation 48 
III. Food for the Adult Man 52 
Energy requirements of the adult man • • • • 53 
The sedentary man 53 
The muscularly active man 57 
Thin and fat men 63 
XI XII 
TABLE OF CONTENTS 
CHAPTER PAGE 
Building material for the adult man .... 69 
The protein or nitrogen requirement .... 70 
The ash requirement 77 
The vitamin requirement 80 
IV. Food for the Adult Woman 82 
Energy requirements 82 
Thin and fat women 91 
The protein, ash, and vitamin requirements ... 95 
Food for the prospective mother 97 
Food for the nursing mother 103 
V. Food for the Baby 109 
Preparation for weaning 114 
Care of the baby's milk 117 
Daily food program for breast-fed baby . . .119 
Artificial feeding 121 
Energy requirements of the baby 122 
The protein requirement of the baby . . . .123 
The ash and vitamin requirements of the baby . .124 
Use of proprietary infant foods 129 
VI. Food for the Two-year-old Child . . . .133 
VII. Food for Children Three and Four Years Old . 144 
VIII. Food for Children Five to Seven Years Old . . 153 
IX. Food for Children Eight to Twelve Years Old . 166 
X. Food in Adolescence and Youth . . . .185 
XI. Food after Fifty 207 
XII. Food for the Family Group: Menus . . . 218 
The construction of the menu 220 
Types of meal plans 221 
Food combinations from the scientific standpoint . . 224 
Food combinations from the esthetic standpoint . . 229 
Summer and winter menus 235 
XIII. Food for the Family Group: Cost of Food . . 244 
Factors in market cost 245 
Market cost and fuel value 249 
Cost of proteins, ash constituents, and vitamins . . 253 TABLE OF CONTENTS 
XIII 
CHAPTER PAGE 
XIV. Food for the Family Group : Food Plans and 
Dietaries 268 
Planning a family dietary 269 
Essentials in the family dietary 271 
Planning the menu 273 
Calculation of the dietary 276 
Cost of the family dietary 283 
Reducing the cost of the dietary 284 
Dietaries costing less than one and three-fourths cents 
per 100 Calories 291 
Family dietaries at the lowest cost .... 297 
XV. Food for the Sick and Convalescent . . .317 
Energy requirements in sickness 319 
Fluid diet 320 
Soft or semi-solid diet 326 
Light or convalescent diet 327 
Diet in minor illness 329 
Acute indigestion 330 
Intestinal putrefaction 331 
Food in fevers 333 
Diet in typhoid fever 335 
Diet in tuberculosis 341 
Diet in diabetes 348 
Diet in gout 356 
APPENDIX 
TABLE 
I. ioo-Calorie Portions of Foods as We Eat Them . 362 
II. Food Values in Terms of Common Measures . . 379 
III. Dietary Recipes 385 
IV. Fuel Value in Relation to Cost .... 456 
V. Height and Weight of Men at Different Ages . 460 
VI. Height and Weight of Women at Different Ages 461 
VII. Height and Weight of Boys at Different Ages . 462 
VIII. Height and Weight of Girls at Different Ages . 464 
IX. Height and Weight of Boys from Birth to School Age 466 
X. Height and Weight of Girls from Birth to School Age 467 
XI. Amounts of Vitamins in Food Materials . . . 468 LIST OF FOOD PLANS AND DIETARIES 
PAGE 
i. For a Sedentary Man: 
A day's food plan 56 
A dietary costing 25 to 3 cents per 100 Calories ... 58 
A dietary costing i| to 2 cents per 100 Calories ... 59 
2. For a Muscularly Active Man : 
A day's food plan 62 
A dietary costing 1 cent per 100 Calories .... 64 
3. For a Thin Man: 
A fattening dietary yielding 3450 Calories .... 66 
4. For a Fat Man : 
A reducing dietary yielding 1400 Calories .... 68 
5. For an Active Woman: 
A day's food plan 85 
A dietary7 costing a| to 3 cents per 100 Calories ... 87 
6. For a Sedentary Woman : 
A day's food plan 88 
A dietary costing 2g to 3g cents per 100 Calories . . 89 
A dietary costing ij to 2 g cents per 100 Calories . . 90 
7. For a Fat Woman: 
A reducing dietary yielding 1052 Calories .... 92 
8. For a Thin Woman : 
A fattening dietary yielding 3000 Calories . . . .96 
9. For a Nursing Mother Doing Moderate Muscular Work : 
A dietary costing ig to 2 cents per 100 Calories . . 107 
10. For a Child 1J to 2 Years Old : 
A day's food plan ........ 142 
A dietary costing 2j cents per 100 Calories . . . 143 
11. For a Child 3 to 4 Years Old: 
A day's food plan 150 
A dietary costing 2 cents per 100 Calories . . . .151 
XV XVI 
LIST OF FOOD PLANS AND DIETARIES 
PAGE 
i2. For a Child 5 to 7 Years Old: 
A day's food plan 163 
A dietary costing 2 to 2j cents per 100 Calories . . . 165 
13. For a Child 8 to io Years Old: 
A day's food plan 182 
A dietary for a child 8 years old costing i| to 2j cents per 
100 Calories 183 
A dietary for a child 10 years old costing if to 2| cents per 
100 Calories 184 
14. For Boys and Girls 14 to 16 Years Old: 
A day's food plan 193 
A dietary for a 16-year-old boy costing if to 2| cents per 
100 Calories 195 
A dietary for a 16-year-old girl costing 2 to 2| cents per 
100 Calories 196 
15. For an Elderly Person: 
A day's food plan 214 
16. For an Aged Person: 
A day's food plan 215 
A dietary 216 
17. For the Family Group: 
A dietary costing 2 to 2| cents per 100 Calories . . . 278 
A dietary costing if to 2 cents per 100 Calories . . . 287 
A dietary costing 1J cents per 100 Calories . . . 300 
A dietary costing i| cents per 100 Calories .... 306 
18. For a Convalescent: 
A general food plan 328 
19. For Typhoid Fever: 
Modified milk diets 337 
A mixed fluid diet 338 
A soft diet 339 
20. For Tuberculosis: 
A day's food plan for a moderate-priced diet . . . 343 
A moderate-priced dietary 345 
A low-priced dietary 346 
A plan for low-priced diets 347 LIST OF FOOD PLANS AND DIETARIES 
XVII 
2i. For Diabetes: page 
A series of diets for testing tolerance of diabetics . . 350 
22. For Chronic Gout: 
A dietary yielding 2275 Calories 358 LIST OF ILLUSTRATIONS 
"The welfare of the family is largely in the hands of the one who 
provides the three meals a day " .... Frontispiece 
PAGE 
A bomb calorimeter - a device used for measuring the fuel value of 
foods 8 
A respiration calorimeter for measuring the energy requirement of 
babies facing 15 
Sources of Vitamin A facing 29 
Sources of Vitamin B facing 31 
Sources of Vitamin C facing 32 
100-Calorie portions of fruit ...... facing 59 
roo-Calorie portion of vegetables facing 87 
" The well nourished baby gains steadily in weight " . facing 109 
" A quart of milk a day " ...... facing 133 
"Suitable food is the most fundamental thing in the physical prog- 
ress of the child " ....... facing 147 
A mid-morning lunch . . . ... . . facing 155 
4 Charts of normal growth of boys and girls from birth to the six- 
teenth year ......... 167-170 
"Always hungry" facing 173 
roo-Calorie portions of salads and salad accessories . facing 187 
roo-Calorie portions of desserts facing 225 
Differences in the nutritive value of proteins 256 
roo-Calorie portions of beverages facing 325 
A convenient food scale 349 
A comparison of the distribution of calories in normal and severe 
diabetic diets 353 
XIX FEEDING THE FAMILY 
CHAPTER I 
THE SIGNIFICANCE OF FOOD 
Introduction 
"What shall we have for dinner?" This is the 
constant cry of the housewife, who often feels that house- 
keeping would be relieved of one of its greatest bugbears 
if some one else would undertake the planning of the 
meals. And yet this is a burden not so easily shifted to 
another's shoulders. Menus may be written, but they 
seldom fulfill requirements exactly as they stand. The 
foods designated are not in the market, or the family does 
not like them, or there are leftovers to be disposed of, 
and the problem remains unsolved. In fact, the one 
who is entrusted with the feeding of the family has a 
responsibility not lightly escaped. Of the three neces- 
sities of life which the home must provide, - food, 
clothing, and shelter, - food is the most important. 
Without it, life is impossible. With scanty provision of 
it, growth is stunted and power declines. With abun- 
dance, one may stuff the furnace until the fires of life 
are dulled by sheer surplus of good fuel. By indiscreet 
choice, precious days of life may be lost on account of 
1 2 
FEEDING THE FAMILY 
headache or other acute, though minor, ills, and by con- 
tinued bad feeding the way paved for serious impairment 
of health. For food most people spend the largest part 
of their incomes. What a pity if they buy sickness 
instead of health! 
While it is true indeed that "the life is more than 
meat," it is equally true that there is no life of the spirit 
without sustenance for the body. The welfare of the 
family, both physical and spiritual, is largely in the hands 
of the one who provides the "three meals a day" which 
often seem so appalling in their inevitability. The 
only way of relief is through mastery of the principles 
which underlie the daily choice of meals. "What shall 
we have for dinner?" does not imply choice between 
nothing and something, as under the precarious condi- 
tions of primitive life or the equally uncertain chances 
of extreme poverty. It indicates, rather, bewilderment 
amidst a wealth of materials for man's delectation such 
as the world has never seen before. If only half a dozen 
foods were available, the matter would be quickly settled. 
The question is apt to mean, What new foods can be 
found to delight the palate or charm the eye of those 
who are never really hungry ? Eating is a social custom 
as well as a physiological necessity, and the hostess, even 
at a table of two, is disturbed, votes her dinner a failure 
and her efforts wasted if her partner does not partake 
freely. What she may really need is more skill in divin- 
ing his physiological requirements, rather than in pre- 
paring dainty dishes to pamper his appetite. 
Many traditions have grown up about foods, rooted in THE SIGNIFICANCE OF FOOD 
3 
ancient tribal or religious taboos, or the result of mis- 
interpreted experiences. There are people to-day who 
solemnly affirm that fish and milk are a dangerous 
combination, based on who knows what unhappy 
coincidence! If an unusual food has been eaten at the 
same time as an onset of acute illness, the food often 
gets the blame, though the evidence is wholly circum- 
stantial. The coincidence of the brain and fish both 
having rather high percentages of phosphorus has at 
least given us the pungent advice addressed to the young 
man who wanted some quantitative dietetic instruction 
as to the amount of fish needed to develop his brain - 
"Eat a whale1" 
In the light of modern scientific research these tradi- 
tions and false impressions give way to exact knowledge 
of what food does for the body and how it does it. By 
patient steps, through Lavoisier's brilliant insight into 
the relation between the intake of oxygen in respiration, 
the output of carbon dioxide from the lungs, and the 
evolution of heat and work in the body; Liebig's study 
of the composition of foods and body materials; Rub- 
ner's accurate researches establishing definite relation- 
ship between food consumption and body activity; 
Eijkmann's demonstration that a specific disease may be 
produced by one diet and cured by another; Hopkins's 
brilliant conception of subtle elements in food regulating 
nutritional processes; Osborne and Mendel's control of 
growth through changes in the quality of a single chemi- 
cal component of the dietary; McCollum's demonstra- 
tion that old age may be deferred through a well-assorted 4 
FEEDING THE FAMILY 
diet - through the work of these and other able investi- 
gators, we have come to the realization that nutrition is 
science rather than a bundle of old wives' rules; that 
foods, though so numerous and so varied in form, can 
be reduced to rather simple terms; that the amount re- 
quired by a man for a day's work can be determined 
with amazing accuracy, and that even the factors which 
govern the power to develop can be analyzed and a 
young animal made to grow or be stunted at will by the 
control of its food. 
Scientists in many laboratories are studying the laws 
which govern nutrition, and as they progress in knowl- 
edge the housewife is given new standards by which to 
choose the food for the family, and greatly increased 
power to secure physical welfare for the group in her 
care. She is also relieved of old and foolish fears about 
the baleful influence of this or that particular food, and 
turns a deaf ear to alarmists and faddists, who by juggling 
with technical terms often bring good foods into dis- 
repute. Meals of many kinds are found to be good, and 
simplicity may be cultivated without fear of dietary 
deficiency when one knows the A, B, C of good nutri- 
tion. 
The Body a Working Machine 
In considering the part which food plays in human 
life, one of the most important conceptions which modern 
science has given us is that of the body as a working 
machine, whose output we can measure as accurately as 
that of any steam, gasoline, or electric engine. Unlike THE SIGNIFICANCE OF FOOD 
5 
other machines, this living one must work to exist. 
Man is to be compared to a clock, going all the time, 
rather than to an automobile engine, working only at in- 
tervals. When one is lying asleep or perfectly quiet, 
the heart goes on with its work, which, counted for a 
whole day, will amount to as much as lifting an average 
man some 2500 feet into the air; the chest moves in 
respiration ; the muscles are under tension ready for any 
sudden call to further work; the digestive tract is busy 
caring for the last meal, or if that is gone, possibly by 
vigorous movement calling like Oliver Twist for "more." 
Every movement, voluntary or involuntary, even to 
winking an eye, is work in the mechanical sense; and 
exercise which brings many muscles into play, whether 
in digging a ditch or playing football, sweeping a room 
or flitting over a tennis court, adds to the energy 
expended in proportion to its severity. 
Fuel for the Human Machine 
In order to have energy to spend as outlined above, 
we must first acquire it. But how? The earth's great 
bank of energy is the sun ; its currency is light and heat. 
These man cannot "cash in" directly. They have to 
go through a great clearing house, the plant world, 
before they become available for the human economy. 
Plant cells transmute light and heat into chemical energy 
and bind this with elements from the air and soil to 
make three great classes of energy-bearing substances, 
which man can use for his activities, known as protein, 
fat, and carbohydrate. These are the "fuels" which 6 
FEEDING THE FAMILY 
supply energy for the human machine. This energy of 
food may be converted into useful work - inside the 
body in keeping up the life processes, outside in per- 
forming all sorts of muscular movement - and also into 
heat to maintain body temperature. In fact, heat is a 
by-product of all bodily activities, which is turned to 
good account in keeping warm. If not enough is obtain- 
able in this way, the transformation of more energy into 
heat can be brought about by doing more work (shiver- 
ing, clapping the hands, stamping about, running, etc.); 
or if this is not done, by the automatic response of in- 
ternal processes to the stimulus of cold, increasing some- 
what the rate at which body fuel is burned. Since the 
three fuel foodstuffs are so essential to man's well-being, 
it behooves us to inquire how they may be obtained. 
The three kinds of material which serve as body fuel, 
protein, fat, and carbohydrate, are found variously dis- 
tributed in all sorts of vegetable food. From the juice 
of the beet and sugar cane we refine a pure carbohy- 
drate, sugar, which is also found in the juice of sweet 
fruits and vegetables, such as oranges, grapes, apples, 
corn, peas, etc. From wheat, oats, corn, and other 
grains, potato tubers, manioc roots (tapioca), we secure 
another form of pure carbohydrate, starch, which is also 
found in lesser amounts in many kinds of fruit and vege- 
tables, as bananas, peas, beans, nuts (especially chest- 
nuts). 
From olives, cottonseed, peanuts, cocoa beans, and 
Sources of Body Fuel THE SIGNIFICANCE OF FOOD 
7 
other seeds we can obtain pure fat, which we find plenti- 
ful in nuts, but only in small amounts in other kinds of 
vegetable food. 
The vegetable foods which have the largest amounts 
of protein.are the legumes, - peas, beans, lentils, and 
peanuts. Nuts such as almonds, filberts, walnuts, pe- 
cans, have also a considerable store. Next in impor- 
tance come the cereals, with oats, wheat, and corn head- 
ing the list. Other vegetable foods contribute compara- 
tively small amounts of this sort of fuel. 
Plant foods may be called the original source of human 
energy. But animals, eating the plants, may work over 
the protein, fat, and carbohydrate of their plant food in 
their internal laboratories, the living cells, and produce 
animal proteins from the vegetable proteins, animal fat 
from the vegetable carbohydrate or fat, and animal car- 
bohydrates from any one of these three, but especially 
from the carbohydrates. These new forms, elaborated 
in the animal body, also serve man for fuel. In animal 
food as he eats it there is little carbohydrate, except in 
milk, though scallops, oysters, and clams are perhaps 
worthy of mention. Fat is found more or less inti- 
mately associated with lean in all kinds of meat, about 
the leanest animal food being codfish. Milk is often 
prized most for its fat, in the form of cream or butter, 
and bacon also offers fat in a very acceptable form. 
Strictly lean meat affords fuel in the form of protein, 
whatever the animal from which it is derived. From 
bones we get gelatin, also pure protein, though not in 
all respects equivalent to that of meat. Milk and eggs 8 
FEEDING THE FAMILY 
are particularly valuable for their protein content. 
Cheese consists chiefly of the protein from milk, with 
or without the fat, according to variety. Egg white has 
all its fuel in the form of protein, while the yolk has it 
partly as protein and partly as fat.1 
Measurement of the Fuel Value of Food 
Food materials differ greatly in the amount of pro- 
tein, fat, and carbohydrate which they may contain. 
Some, as has been noted, have only one kind of fuel, 
A Bomb Calorimeter- a Device used for Measuring the Fuel Value of Foods 
some two, and some all three, and these in varying pro- 
portions. It is, nevertheless, a comparatively simple 
1 For further information on the kind and relative amounts of protein, 
fat, and carbohydrate in different food materials, the reader is referred 
to Tables I, II, and III, of the Appendix, to Sherman's Food Products, 
Rose's Laboratory Handbook for Dietetics, or to Chemical Composition 
of American Food Materials, Bulletin 28, Office of Experiment Stations, 
U. S. Dept, of Agriculture. THE SIGNIFICANCE OF FOOD 
9 
matter to find out how much energy (or working power) 
a given kind of food is capable of yielding in the body. 
The chemical processes by which energy is liberated are 
of the same nature as burning outside the body. If we 
take some kind of food, then, as a lump of sugar, and 
burn it under such conditions as to make the process 
complete and to measure all the heat generated, we can 
express this heat in terms of a standard unit of measure- 
ment, called the calorie.1 A special piece of apparatus 
is used in food laboratories which fulfills all the require- 
ments for measuring the fuel value of food; it is called 
a calorimeter. The food is burned in an atmosphere of 
pure oxygen in a gas-tight chamber or "bomb," and the 
heat is taken up in water surrounding the bomb, the 
change in temperature of the water showing the amount 
of heat liberated. 
In reckoning the fuel value of food, we have to consider 
whether it will be burned as completely in the body as 
in the calorimeter and one of the tasks of the nutrition 
laboratories has been to discover the losses due to in- 
complete utilization of food materials. From hundreds 
of digestion experiments we have learned how to correct 
the calorimeter returns for the healthy person on a mixed 
diet and can say in general that an ounce of pure carbo- 
hydrate or pure protein will yield 113 calories to the 
body; an ounce of fat, 255 calories. 
But, as we have seen,2 most of our foods are mixtures 
1 The amount of heat required to raise i kilogram of water i° Centi- 
grade or i pound of water 40 Fahrenheit. 
2 Pp. 6 and 7. 10 
FEEDING THE FAMILY 
of these substances in varying proportions, and almost 
always we find associated with the energy-yielding sub- 
stances water and salts, very valuable in the diet for 
other reasons, but not sources of energy; also plant 
fiber or cellulose, a form of carbohydrate which the body 
cannot use for fuel but which makes valuable ballast 
for the digestive tract. We may say, then, that the 
more water and cellulose a given food contains the lower 
its fuel value for a given weight will be. Thus the fuel 
value of pure sugar is 1814 calories per pound; that of 
grape juice, which as regards fuel is practically a dilute 
solution of sugar, is only 454 calories per pound; while 
that of tomatoes, composed largely of water and cellu- 
lose, is but 103 calories per pound. Pure proteins and 
carbohydrates have the same fuel value per pound in 
the body, but pure fat has two and one-fourth times as 
high an energy value per pound; hence the more fat a 
food contains, the higher its energy value in proportion 
to its weight. 
Some differences in fuel values of various foods, when 
compared by weight, are brought out in the following 
tables, in which the foods are grouped according to the 
fuel foodstuff which predominates in them: 
I. Foods Rich in Protein 
Calories per Pound of 
Edible Uncooked Material 
Beef, dried, lean 
817 
Beef, fresh, lean 
709 
Beef, tongue, fresh 
718 
Cheese, cottage 
498 
Cod, fresh, steaks 
329 
Cod, salt 
473 
Egg whites 
231 THE SIGNIFICANCE OF FOOD 
11 
II. Foods Rich in Fat 
Calories per Pound of 
Edible Uncooked Material 
Bacon 
2836 
Butter 
3488 
Cream, thick 
1727 
Lard ... 
4082 
Oleomargarine 
3410 
Olive oil or Cottonseed oil 
4082 
Salt pork 
3S55 
Suet 
3425 
Walnuts, English 
3199 
III. Foods Rich in Carbohydrate 
Calories per Pound of 
Edible Uncooked Material 
Apples 
285 
Bananas 
447 
Cornstarch 
1632 
Dates 
1575 
Honey 
1480 
Molasses 
1301 
Potatoes, white 
378 
Rice 
1591 
Sugar, granulated 
1814 
Tapioca 
1608 
IV. Foods Rich in Both Protein and Fat 
Calories per Pound of 
Edible Uncooked Material 
Almonds 
2936 
Beef, fat 
1357 
Cheese, American 
1994 
Eggs 
672 
Egg yolks 
1643 
Milk, whole 
3U 
Peanut butter 
2741 
Peanuts 
2487 
Sardines 
1221 12 
FEEDING THE FAMILY 
V. Foods Rich in Protein and Carbohydrate 
Calories per Pound of 
Edible Uncooked Material 
Beans, dried 
1564 
Bread 
1174 
Buttermilk 
162 
Farina 
1641 
Lentils 
1581 
Macaroni 
1624 
Milk, skim 
166 
Oatmeal 
1810 
Oysters 
222 
Peas, dried 
1612 
Calories per Pound of 
Edible Uncooked Material 
Cabbage 
143 
Celery 
84 
Cucumbers 
79 
Lettuce 
87 
Spinach 
108 
Squash 
i°3 
Tomatoes 
103 
Watermelon 
137 
VI. Foods Rich in Cellulose and Water 
From such tables it is easy to see that we could scarcely 
depend upon celery or lettuce for our daily fuel supply, 
as it would be hard to eat even a single pound in one day 
and a man would require over 25 pounds. It is also evi- 
dent that some foods are cheaper fuel than others, bread 
at 10 cents a pound being nearly 12 times as cheap fuel 
as oysters at 25 cents a pound. In everyday life, how- 
ever, we do not eat foods by the pound, but by the serv- 
ing. When we sit down to the table and the host serves 
the meat, we should like to be able to tell how much THE SIGNIFICANCE OF FOOD 
13 
energy he is passing us. When the dessert comes in, we 
should need mental agility, indeed, to translate pounds 
of eggs, flour, sugar, and cream into ice cream and cake. 
A better unit for this purpose is the amount of food re- 
quired to yield 100 calories, which corresponds quite 
closely to the ordinary serving of a number of foods. 
The following table shows how convenient a unit this is 
for practical purposes.1 
Cooked or flaked breakfast foods . f-i| cups 
Milk f cup, whole; i| cups, skim 
Cream J cup, thin; if tablespoons, very 
thick 
Butter, olive oil, or any other kind 
of fat i tablespoon 
Bread i slice 3 in. X 35 in. X 1 in. 
Uneeda biscuit 4 crackers 
Fresh fruit 1 large orange or apple; 1 medium 
banana or bunch of grapes; 2 
medium peaches or pears 
Dried fruit 4 or 5 prunes or dates; 2 dozen 
raisins; if large fig 
Eggs 1 exceptionally large; if medium 
Meat (beef, lamb, mutton, veal, 
chicken) About 2 ounces of cooked lean meat 
Bacon (cooked crisp) About J ounce (4 small thin slices) 
Potatoes 1 medium 
Sugar 2 tablespoons granulated; 35 "full- 
size" lumps 
Cocoa (made with milk) . ... I cup 
Cream of bean soup | cup 
Macaroni and cheese | cup 
Rice pudding j cup 
Ice cream (made with thin cream) | cup 
Milk sherbet f cup 
Sponge cake if in.cube 
Nuts (shelled almonds, peanuts, 
pecans) About f ounce 
Sweet chocolate About f ounce 
Approximate Amounts of Food to Yield ioo Calories 
1 For fuller details see Tables I and III of the Appendix. 14 
FEEDING THE FAMILY 
Measurement of the Fuel Requirements of the Body 
Food is fuel for the human machine, but how shall 
we know how much to supply? Ordinarily we trust to 
appetite, and an unperverted appetite is a very useful 
guide to rational eating. If an adult year in and year 
out maintains a uniform normal weight, we may assume 
that his food supply is adjusted to his needs. If a child 
makes healthy, steady gains in weight throughout the 
period of growth, a study of the food which he con- 
sumes will give us a good clue as to his actual needs. 
But all adults do not maintain normal weight; some 
are too thin and many are too fat; all children do not 
make normal gains in weight; appetite is too great or 
too little or too pampered, and we need accurate meas- 
urement by scientific methods of the real fuel needs of 
the body to serve as a check on appetite or as a guide 
when appetite fails. Before it was realized that the 
energy in food must be proportioned to the body's 
energy expenditure, it was the custom to feed invalids 
very largely on beef tea and other broths with little fuel 
value. No matter how quietly they lay in bed, the 
internal work of their bodies had to go on, which means 
that fuel was still being burned; only in this case little 
of it came from food, and most of it from stores of fat 
held in the body for just such emergencies, and some of 
it from the proteins of the body itself, such as the pro- 
teins of muscle. Now it is clearly understood that a 
man lying quietly in bed throughout the twenty-four 
hours of the day burns at least twelve calories for every Courtesy of Professor John R. Murlin. 
A Respiration Chamber for Measuring the Energy Requirement of Babies THE SIGNIFICANCE OF FOOD 
15 
pound of body weight, which means for an average man 
a daily total of from 1600 to 1800 calories. So far as 
conditions permit, care is taken to see that the energy 
supply comes from food, rather than that the body be 
permitted to burn itself up. A general starving policy 
for the sick is as obsolete as blood-letting. 
The most satisfactory way to study any person's fuel 
requirements is to measure directly the amount of energy 
given off from his body hour by hour in the forms of 
work and heat. To do this, a closed chamber with walls 
impervious to heat is required, and devices for supplying 
fresh air and food, so that the person may remain within 
for some time. Such a device is called a respiration 
calorimeter. In its present state of perfection (the re- 
sult of many years of experimentation) it is very elabo- 
rate and expensive to build and operate; hence simpler 
devices, measuring the energy output indirectly, through 
determination of the amount of oxygen consumed or of 
carbon dioxide given off by the lungs, are now widely 
used. The illustration opposite shows a calorimeter 
with its door open and a baby's bed inside. The ad- 
vantage of such a chamber is that here a person may 
remain under normal conditions while his energy out- 
put is measured during sleep, awake but lying quietly, 
sitting up at rest, reading, writing, riding a bicycle, or 
doing anything which the size of the chamber permits. 
The energy expenditures of men, women, and children 
have been studied in this way, and no matter what pre- 
conceived notions a person may have had about his own 
food requirements, the calorimeter measures his actual 16 
FEEDING THE FAMILY 
energy expenditure, which there is no way to meet 
except by food. Hundreds of observations show that 
men under the same conditions of age, weight, and occu- 
pation expend practically the same amount of energy. 
This is further verified by studies of food consumed by 
men of the same class, doing the same kind of work, in 
different parts of the world, as the table below strik- 
ingly illustrates.1 
Farmers in Connecticut 3410 Calories 
Farmers in Vermont 3635 Calories 
Farmers in New York 3785 Calories 
Farmers in Mexico 3435 Calories 
Farmers in Italy 3565 Calories 
Farmers in Finland 3474 Calories 
Average 3551 Calories 
As far as energy requirement is concerned, nutrition 
is an exact science; a definite amount of work calls for 
a definite amount of energy in the form of food. The 
only reason why we are not forced to stop working as 
soon as food is withheld is that we are able to carry 
stores of fat (and a little carbohydrate) as reserve fuel, 
and also to draw if necessary on our own body protein. 
So men have fasted thirty and forty days ; but the body 
becomes more and more impoverished, and when the 
reserves are exhausted there must come fuel in the form 
of food, or all work stops and death is the result. On 
the other hand, if more fuel is supplied than can be used, 
the fires do not burn the brighter, but the surplus is 
stored up for emergencies and we say the person is get- 
1 Lusk, Fundamental Basis of Nutrition. THE SIGNIFICANCE OF FOOD 
17 
ting fat. In later chapters the fuel requirements of the 
different members of the family will be discussed in 
detail. 
The Body a Builder of its Own Substance 
The body is not only an active, working machine, 
spending energy in the form of work and heat, and de- 
manding that the expenditure be made good by fresh 
supplies of fuel in the form of food; it is also a busy 
contractor, sending goods hither and yon along a net- 
work of traffic lines, to add to parts already built, or to 
replace or repair parts lost through ordinary wear and 
tear or through accident. The materials handled are of 
various kinds, made up from 16 or 17 different elements, 
among which may be mentioned carbon, hydrogen, 
oxygen, nitrogen, sulphur, phosphorus, iron, calcium, 
magnesium, potassium, sodium, chlorine, and iodine. 
By means of these substances a seven-pound baby grows 
until he becomes a man weighing perhaps 200 pounds; 
and the man, though daily losing small portions as the 
price of his very existence, may still maintain a uniform 
weight through many years of adult life, by taking in 
enough to replace what has been lost. The relative 
amounts of these different elements in the adult body 
are shown in the following table: 
Average Elementary Composition of the Human Body 1 
Oxygen, about 65.0 per cent 
Carbon, about 18.0 per cent 
Hydrogen, about 10.0 per cent 
Nitrogen, about 3.0 per cent 
1 Sherman, Chemistry of Food and Nutrition, p. 234. 18 
FEEDING THE FAMILY 
Calcium, about 2.0 per cent 
Phosphorus, about 1.0 per cent 
Potassium, about 0.35 per cent 
Sulphur, about 0.25 per cent 
Sodium, about 0.15 per cent 
Chlorine, about 0.15 per cent 
Magnesium, about 0.05 per cent 
Iron, about 0.004 per cent 
Iodine 
Fluorine 
Silicon 
Very 
minute 
quantities 
How Food Supplies the Material for Body Building 
The fuel foods all contain carbon, hydrogen, and 
oxygen, so that no special attention need be paid to 
these elements. Protein food has an absolute monopoly 
of the nitrogen supply for the body, and so occupies a 
distinguished place in the human economy, for nitrogen 
enters into the construction of body proteins, which are 
essential to the life of every cell and constitute the most 
prominent part of muscle tissue. A child cannot grow 
and form strong muscles without it; a full-grown adult 
cannot keep in health without it, for throughout life the 
cells discard small amounts of nitrogen hour by hour, as 
a waste product of their internal life ; furthermore, some 
old cells die are disintegrated and their nitrogen thrown 
out, so that altogether there is a certain daily loss which 
must be made good by protein food. Hence, in choosing 
the day's fuel we cannot confine ourselves to carbohy- 
drate and fat, but must include some protein. The pro- 
portion of fuel best taken in this form will be discussed 
in connection with the food requirements of the different 
individuals in the family group. THE SIGNIFICANCE OF FOOD 
19 
Protein is a term standing for a large number of re- 
lated substances, all made by the chemical union of 
simpler substances containing nitrogen, called amino 
acids. There are 18 or more of these entering into the 
structure of common proteins, and, as has been aptly 
suggested, these are used like the letters of the alphabet 
to build up different kinds of protein. It is estimated 
that these 18 units may be joined together to make 
350 million times a million different combinations, using 
only a single representative of each. Hence we have 
milk, meat, fish, egg, cereal, and vegetable proteins, 
all built from the same "building stones," or the same 
"letters of the protein alphabet," containing therefore 
all the essentials for constructing different kinds of body 
protein, as circumstances may require. Such proteins 
are called "complete." There are certain proteins, 
such as gelatin and some kinds found in vegetable foods, 
in which important amino acids are lacking. If these 
"incomplete" proteins were used as the sole kind of 
protein in the diet of children they could not grow, be- 
cause some of the constituents for building body pro- 
tein would be lacking. It would be like taking the word 
legume apart and trying to make the word muscle. We 
should have a superfluous g and e, but no 5 nor c, and 
be forced to break up another word, such as casein, to 
get the extra letters. The effect of incomplete proteins 
has been most interestingly shown in the feeding of young 
rats. When given milk food or a mixed diet they grew 
up in the normal way, but on a diet in which the only 
protein food was a single kind of incomplete protein, 20 
FEEDING THE FAMILY 
called gliadin, separated for the purpose from all the 
other proteins of the wheat kernel, they seemed per- 
fectly well but could not grow; as long as they were kept 
on the gliadin diet they remained dwarfs, but as soon 
as fed with the milk food or mixed diet they began to 
grow again. In one classic experiment a rat fed the 
gliadin diet weighed, when 140 days old, just what it 
should have weighed when 36 days old ! 
Fortunately, most protein foods contain a goodly 
assortment of amino acids, and on an ordinary mixed 
diet, in which milk, eggs, meat, fish, and various vege- 
tables rich in protein are used, an adult need have little 
concern as to the particular kind of protein which he is 
taking. If he confines himself to vegetable food, in 
which incomplete proteins are more frequent, there is 
more danger of lack of sufficient amounts of some amino 
acid, and the combination with such a diet of some milk, 
cheese, or other food known to be rich in "complete" 
proteins is wise. In the diet of growing children this 
is a matter of more importance, and emphasis must be 
laid on the best proteins for growth, as will be brought 
out in the chapters on feeding of children. 
The total amount of protein in the food is measured 
according to its weight, usually in grams,1 according to 
its fuel value, in calories, or according to the amount of 
nitrogen which it yields. The following table shows 
these protein and nitrogen values for a number of foods 
rich in protein: 
1 One gram equals about of a pound. THE SIGNIFICANCE OF FOOD 
21 
Amounts of Protein in ioo-Calorie Portions of Some Common 
Food Materials 
Food Material 
Measure of Portion 
Pro- 
tein 
Calo- 
ries 
Pro- 
tein 
Grams 
Nitro- 
gen 
Grams 
Gelatin, dry .... 
2f tablespoons 
99-8 
24-9 
3-98 
Cod, fresh steaks . . 
5 ounces (uncooked) 
93-7 
23-4 
3-90 
Chicken, lean meat . . 
2| ounces (roasted) 
79-6 
19-9 
3-i9 
Halibut, steaks . . . 
3 ounces (uncooked) 
61.3 
15-3 
2-45 
Beef, lean round . . . 
21 ounces (uncooked) 
54-5 
13-6 
2.18 
Salmon, canned . . . 
1 cup 
53-6 
13-4 
2.14 
Oysters, solids . . . 
t cup 
49-o 
12.3 
i-95 
Milk, skim .... 
11 cups 
37-o 
9-3 
i-49 
Eggs 
ii eggs 
36.4 
9-i 
1-47 
Buttermilk 
r| cups 
33-6 
8-4 
i-34 
Sausage, Frankfort . . 
i sausage 
3i-3 
7-8 
1-25 
Peas, dried .... 
2 tablespoons (uncooked) 
27-7 
6.9 
1.10 
Beans, navy .... 
| cup (uncooked) 
26.1 
6-5 
1.04 
Cheese, American . . 
i|-inch cube 
26.0 
6-5 
1.04 
Beans, baked (canned) 
i cup 
21-5 
5-4 
0.86 
Milk, whole .... 
f cup 
19.0 
4-8 
0-77 
Peanuts, shelled . . . 
2 dozen singles 
18.8 
4-7 
0-75 
Oatmeal 
i cup (cooked) 
16.8 
4.2 
0.67 
Macaroni 
i cup 
14.8 
3-7 
0-59 
Bread, white .... 
2 small slices 
14.4 
3-6 
0.58 
Almonds, shelled . . 
12-15 nuts 
12.9 
3-2 
0.51 
Wheat, flaked . . . 
f cup (cooked) 
12.7 
3-2 
o-5i 
Cornmeal 
1 cup (cooked) 
10.4 
2.6 
0.42 
Walnuts, shelled. . . 
8-16 meats 
10.4 
2.6 
0.42 
Chocolate, bitter . . 
| square 
8.4 
2.1 
o-33 
Sulphur needed for the building of body proteins is 
found mostly in two closely related amino acids - cys- 
teine and cystine. These are not evenly distributed in 
all proteins. Some have little or none and some have a 
great deal. Often one protein present in a food will 
have but little and another in the same food will be rich 
in sulphur. This is the case with milk. One of its 22 
FEEDING THE FAMILY 
proteins (casein) has very little; another (lactalbumin) 
has a great deal. The result is that milk will supply 
enough sulphur for growth. In the main, we feel that 
if the diet is diversified the various proteins will yield 
the body sufficient sulphur when its nitrogen require- 
ment is met. 
Amounts of Phosphorus in i 00-Calorie Portions of Some 
Common Food Materials 
Food Material 
Measure of Portion 
Phos- 
phorus 
Grams 
Spinach 
2 J cups (cooked) 
0.285 
Buttermilk 
i| cups 
0.271 
Haddock 
5 ounces (uncooked) 
0.259 
Codfish, fresh 
5 ounces (uncooked) 
0.252 
Lettuce 
2 large heads 
0.224 
Celery 
4 cups of |-inch pieces 
0.201 
Cauliflower 
| medium head 
0.200 
Asparagus 
20 stalks 
0.177 
Cheese, cottage 
5 j tablespoons 
0.175 
Beef, lean 
2j ounces (uncooked) 
0.147 
Beans, dried 
I cup (uncooked) 
0.137 
Milk 
t cup 
0.134 
Rhubarb 
4 cups of i-inch pieces 
0.134 
String beans 
2j cups of i-inch pieces 
0.126 
Peas, dried 
2 tablespoons (uncooked) 
0.120 
Egg yolk 
2 yolks 
0.118 
Turnips 
2 cups of i-inch cubes 
0.117 
Tomatoes 
if cups (cooked) 
0.113 
Corn, green 
i cup 
0.102 
Oatmeal 
i cup (cooked) 
0.099 
Eggs 
il eggs 
0.122 
Onions 
3-4 medium 
0.093 
Cabbage 
5 cups (shredded) 
0.092 
Bread, graham 
2 slices 
0.084 
Peanuts 
2 dozen singles 
0.073 
Potatoes 
1 medium 
0.069 THE SIGNIFICANCE OF FOOD 
23 
Phosphorus is equally important with nitrogen, though 
required in smaller amounts. It forms a part of every 
active cell of the body and, along with calcium, helps 
to give rigidity to the bones and teeth. It is not limited 
like nitrogen and sulphur to the protein of food, but is 
found sometimes associated with protein, as in the pro- 
tein of the yolks of eggs (called vitellin), or one of the 
proteins of milk (casein); sometimes associated with 
fat, as in the yolks of eggs (in the lecithin); and some- 
times in simpler forms in grains, fruits, and vegetables. 
Iron is another element essential to body structure. 
It enters into the composition of the red corpuscles of 
the blood (essential to the conveyance of oxygen to the 
cells and hence to the burning of the fuel foods) and also 
is an element in the structure of all active cells, so play- 
ing a part in secretion and growth. While not needed 
in very large amounts, it is so important that the new- 
born child is not left to the chances of getting it in his 
food, but comes into the world with a special supply to 
tide him over the first few months, while he is becoming 
adjusted to the outer world. It is found in a variety of 
foods, among the most valuable being egg yolks and 
green vegetables, especially spinach. 
Calcium is essential for strong bones and teeth. In 
combination with phosphorus it is the chief mineral 
element of these tissues. By far the most valuable source 
of calcium is milk, 100 calories of milk yielding as much 
as could be got from about 2400 calories of white bread 
and meat. Considerable calcium can be obtained from 
the grains if the outer coats are included, but very little 24 
FEEDING THE FAMILY 
Amounts of Iron in i 00-Calorie Portions of Some Common Food 
Materials 
Food Materials 
Measure of Portion 
Iron 
Grams 
Spinach 
2 f cups (cooked) 
0.0151 
Cabbage 
5 cups (shredded) 
0.0035 
Beans, string 
2J cups of i-inch pieces 
0.0027 
Celery 
4 cups of J-inch pieces 
0.0027 
Egg yolk 
2 yolks 
0.0023 
Beef, lean 
2 j ounces (uncooked) 
O.OO2I 
Strawberries 
i f cups 
0.0021 
Eggs 
I i eggs 
0.0021 
Beans, dried 
| cup (uncooked) 
0.0020 
Tomatoes 
if cups (cooked) 
O.OOl8 
Peas, dried 
2 tablespoons (uncooked) 
0.0017 
Potatoes 
i medium 
O.OOl6 
Raisins 
1 cup 
0.0014 
Carrots 
3-4 medium 
O.OOI3 
Beets 
2-4 medium 
O.OOI3 
Turnips 
2 cups of j-inch cubes 
O.OOI3 
Bread, graham 
2 slices 
0.0010 
Onions 
3-4 medium 
0.0010 
Figs 
15 large 
0.0010 
Oatmeal 
1 cup (cooked) 
0.0010 
Prunes 
4-5 
0.0010 
Milk 
i cup 
0.0004 
Bread, white 
2 slices 
0.0004 
from cereal preparations made without them, as a com- 
parison of whole wheat and white flour will show. Vege- 
tables, though less striking a source of calcium than milk, 
yield enough to be of some importance. Recent investi- 
gations have shown that they are more useful to the 
adult than to the growing child. Milk should be the 
chief reliance for calcium all through the period of 
growth. THE SIGNIFICANCE OF FOOD 
25 
Amounts of Calcium in i 00-Calorie Portions of Some Common 
Food Materials 
Food Material 
Measure of Portion 
Calcium 
Grams 
Celery 
4 cups of J-inch pieces 
0.421 
Cauliflower 
| medium head 
0.403 
Buttermilk 
11 cups 
0.294 
Spinach 
2| cups (cooked) 
0.281 
Cheese, American 
ij-inch cube 
0.212 
Milk, whole 
t cup 
0.174 
Cabbage 
5 cups (shredded) 
0.143 
Carrots 
3-4 medium 
0.124 
Asparagus 
20 stalks 8 inches long 
0.122 
Beans, string 
2 cups of i-inch pieces 
O.IIO 
Onions 
3-4 medium 
0.069 
Beets 
2-4 medium 
0.064 
Figs 
1 j large 
0.051 
Tomatoes 
if cups (cooked) 
0.050 
Beans, dried 
I cup (uncooked) 
0.047 
Eggs 
ii eggs 
0.045 
Peas, fresh . * 
1 cup 
0.026 
Bread, whole wheat 
2 slices 
0.020 
Raisins 
I cup 
0.019 
Prunes 
4~5 
O.Ol8 
Oatmeal 
1 cup (cooked) 
0.017 
Potatoes 
1 medium 
O.Ol6 
Bread, white 
2 slices 
O.OII 
Beef, lean 
2j ounces (uncooked) 
0.008 
Cracker, soda 
4 crackers 
0.006 
Cornmeal 
1 cup (cooked) 
0.005 
The other elements which go to make up the body- 
structure are not only required in comparatively small 
amounts, but are almost sure to be provided if the diet 
contains the range of foods which will insure the four 
already mentioned. 
A possible exception is iodine. This substance is 26 
FEEDING THE FAMILY 
essential to the normal functioning of the thyroid gland. 
When the iodine supply is deficient the gland tends to 
enlarge, simple goiter being the result. The ocean is 
the source of iodine, and consequently goiter is of rare 
occurrence near the seacoast. But in various parts of 
the world there are great inland areas where it is preva- 
lent. In the United States, for example, the Great 
Lakes region and portions of the Northwest are dis- 
tinctly goitrous. 
Goiter tends to appear at adolescence, especially in 
girls, and its eradication depends upon the administra- 
tion of iodine. Very little is contained in ordinary foods, 
rich supplies being found only in sea foods, in sea salt 
which has not been highly purified, and in drinking water 
which has its origin near the ocean or has derived iodine 
from the soil through which it passes. 
In goitrous regions boys and girls should be safe- 
guarded by vigilant school health officers who will watch 
for the first signs of thyroid enlargement and provide for 
the suitable administration of iodine. It is to be hoped 
that scientific research will eventually give us some gen- 
eral preventive measure both simple and practical. 
Balance Wheels for the Human Machine 
A man with locomotor ataxia is a pitiable sight. He 
can move about, but he has lost the power to control 
his movements at will. He makes us realize what fine 
coordination of nerves and muscles ordinary people 
enjoy. Now the body is composed of many units, each 
with activities of its own, but subservient to the welfare THE SIGNIFICANCE OF FOOD 
27 
of the whole; there are glands, like the pancreas and 
the thyroid, which play a wonderful part in this coordi- 
nation. If the pancreas becomes seriously deranged, 
the body loses the power to burn carbohydrate and this 
most valuable of fuel foods is lost to the economy; if 
the thyroid gets excessively active, the body may burn 
fuel faster than it can be supplied, and the victim grows 
emaciated. 
The Ash Constituents 
The chemical elements which make up the body sub- 
stance must be nicely balanced, or trouble ensues. The 
blood maintains its neutrality, the heart its regular beat, 
nerves and muscles their ready response to every im- 
pulse, largely through the presence of phosphorus, cal- 
cium, magnesium, sodium, and potassium in suitable 
amounts in the tissues and fluids. These and all the 
other chemical elements in the body except carbon, 
hydrogen, oxygen, and nitrogen are grouped together 
under the term ash constituents, because they constitute 
the part left behind as ash when food materials are 
burned. They are sometimes styled "salts" or "min- 
eral matter." When any one of these elements is with- 
held or is insufficient in amount a young animal's growth 
is interfered with. Moreover, the efficiency of each ele- 
ment is enhanced by proper amounts of the others. 
As in the case of the Three Musketeers it is "each for 
all and all for each" - none functions at its best except 
as part of a well-balanced diet. Iron builds good red 
blood more efficiently when plenty of calcium is pro- 
vided. Phosphorus and calcium, both essential to sound 28 
FEEDING THE FAMILY 
teeth and strong bones, function at their best only when 
they bear a certain relationship to each other. Rickets, 
that disease of early childhood characterized by failure 
of the bones to deposit lime properly, may be produced 
experimentally in animals by diets low in phosphorus 
but high in calcium, and conversely, by diets low in cal- 
cium but high in phosphorus. The balance between the 
two seems to be more important than the precise quan- 
tity of either one. It behooves us, therefore, to have a 
good general representation of the ash constituents in 
the diet all the time. 
Water 
Water helps to regulate the concentration of the min- 
eral elements, to make possible the transportation of 
materials to the tissues by holding them in solution in 
the body fluids, and to facilitate the removal of waste 
through the kidney drainage system. It also plays an 
important role in the regulation of body temperature. 
A liberal daily supply is essential to the best health and 
should be regularly provided for in the scheme of living 
of every person young or old. Four to six glasses a day 
in addition to what is obtained in food is usually 
sufficient. 
The Vitamins 
Besides the fuel foodstuffs, water, and ash constitu- 
ents or mineral matter, there are substances existing in 
minute quantities in foods which exercise a profound in- 
fluence upon nutrition. These are known as vitamins. 
They are the most elusive and yet the most spectacular 9- Cheese 
io. Milk 
7. Cabbage 
8. Tomato 
(N.B. The cabbage leaves must be green to be rich in vitamin A). 
Important Sources of Vitamin A 
5. Butter 
6. Carrot 
3- Eggs 
4. Lettuce 
1. Cream 
2. Spinach THE SIGNIFICANCE OF FOOD 
29 
of all dietary constituents. They exist in such small 
quantities in food materials, and lose their identity so 
easily when the chemist tries to isolate them, that none 
have as yet been chemically identified. We know them 
only by their works! In this way three have been defi- 
nitely recognized, known for the present as A, B, and C.1 
Vitamin A 
Vitamin A is often referred to as the fat-soluble vita- 
min. Important sources are milk, cream, butter, cheese, 
eggs, liver, fish oils (especially cod-liver oil), thin green 
leaves of plants, yellow vegetables, germ of seeds, and 
tomatoes.2 
If we wish to determine whether this vitamin is pres- 
ent in any food we take a suitable laboratory animal 
(the white rat, for instance) and place it on a diet known 
to contain every dietary essential except this one vitamin. 
On such a diet a young rat will soon show a decline in 
the rate of growth, finally cease to grow, and develop such 
signs of physical unfitness as rough and falling hair, poor 
appetite, disturbed digestion, and eventually a very 
characteristic disease of the eye called xerophthalmia. 
If now we add to the diet some food containing the A 
vitamin the animal will promptly recover, the eyes will 
cease to be inflamed, the hair will become smoother and 
glossier and begin to come in again if it has fallen out, 
1 For a full discussion of the vitamins consult Sherman and Smith's 
The Vitamins, Eddy's Vitamine Manual, and McCollum's Newer Knowl- 
edge of Nutrition, 2d Edition. 
2 See Appendix, Table XI for full list of sources of the various vita- 
mins. 30 
FEEDING THE FAMILY 
the appetite and digestion will return to normal, and 
growth will be resumed. 
Striking as is the influence of the A vitamin upon the 
growing animal, its effects on the reproductive capacity 
of the adult are equally impressive. Two pairs of well- 
fed adult animals, one pair on the diet devoid of vitamin 
A, the other on a diet containing it, will not show any 
bad effect of the diet on themselves for a long time, 
because reserves of this vitamin may be stored in the 
body, and tide over periods of temporary shortage. 
But the pair deprived of the A vitamin will have 
very few, if any, offspring, and what few they may 
have will be weak if not still-born. The mother will 
be unable to suckle the young properly, and that 
family will die out unless the young are put upon a 
better diet. 
These effects on animals are confirmed in various ways 
for the human race. A physician of Copenhagen, Dr. 
Bloch, has reported a large number of cases of eye disease 
among poor children in Denmark, whose diet had no 
whole milk - only separator skim milk, and whose eye 
disease was cured by giving them whole milk with its 
greater supply of the A vitamin. Similarly a Japanese 
physician, Dr. Mori, has reported cases of eye disease 
in children on a diet largely rice, cured by the addition 
of chicken livers. In Roumania, during the war, Dr. 
Gideon Wells, a distinguished American scientist, ob- 
served among children cases of eye disease which he 
was able to cure by diet. In India, Dr. McCarrison, of 
the British Medical Corps, has had wide opportunity 0. Peas 
10. Milk 
7. Cabbage 
8. Tomato 
Important Sources of Vitamin B 
5. Apple 
6. Dried beans 
3. Potato 
4. Lettuce 
I. Orange 
3. Spinach 31 
THE SIGNIFICANCE OF FOOD 
to study the effect of very limited diets, and he adds his 
testimony that lack of the A vitamin is detrimental to 
human welfare. 
Vitamin B 
The B vitamin is more widely distributed in food ma- 
terials than the A vitamin. It is found in many vege- 
tables and fruits, in milk, eggs, whole grains, legume 
seeds, liver, kidney, and pancreas. Beriberi, one of the 
scourges of the oriental world, has been proved to be due 
to lack of this vitamin. A similar disease is produced 
in the pigeon by feeding food devoid of the B vitamin, 
so the pigeon may be used to test whether or not a given 
food contains it. Since in two or three weeks there 
develops a characteristic disturbance of the nervous 
system causing paralysis, and since on administration 
of the B vitamin the disease is cured in a few hours, the 
evidence as to the curative role of the vitamin is clear. 
Partial deprivation may not result in acute disease for 
a long time, yet there will be evidence of faulty nutri- 
tion ; for example, marked loss of appetite and failure 
to digest food which has been eaten are characteristic 
symptoms of shortage. 
This vitamin also is a factor in growth. Since it is 
not stored in the animal body to any extent, depriva- 
tion is quickly felt. The rate of growth becomes slower 
and slower and finally growth stops altogether. Im- 
provement quickly follows administration of the vita- 
min. In the adult withholding it also interferes with 
reproduction and lactation. 32 
FEEDING THE FAMILY 
Vitamin C 
The C vitamin is rather irregularly distributed in 
food materials and is more easily destroyed than A or B 
by heating, drying, or aging of food. It is for this reason 
that emphasis is laid on having some strictly fresh food 
in the diet. The vitamin stands heating or drying under 
certain circumstances, however, as for example in to- 
matoes, which retain a high potency when canned. As 
a general rule, if foods to be depended on for the C vita- 
min are cooked they should be cooked for as short a 
time as possible, and one should be informed as to 
whether the food so treated will retain any considera- 
ble amount of its efficiency or not. Excellent sources 
of the C vitamin are lemons, oranges and other citrus 
fruits, tomatoes, potatoes, cabbage and turnips (especially 
yellow) ? 
The body does not store the C vitamin, hence daily 
supplies are needed. When the human body is de- 
prived of it for any considerable length of time, scurvy 
results. Among lower animals the guinea pig is most 
susceptible to scurvy and is therefore used in testing 
foods to see whether they contain the C vitamin. 
But a diet not entirely devoid of this vitamin may be 
too poor in it for the best health and yet yield enough 
to prevent acute scurvy. This is one of the dangers in 
the restricted diets of young children. Cow's milk is a 
variable source when fresh, and when pasteurized it 
loses part of its original supply. So it is important not 
1 See Table XI for details. 9. Apple 
io. Tomato 
7. Cabbage 
8. Fresh peas 
Important Sources of Vitamin C 
5. Lettuce 
6. Yellow turnip 
3. Spinach 
4. Potato 
I. Lemon 
2. Orange THE SIGNIFICANCE OF FOOD 
33 
to depend upon milk for this vitamin but to have some 
rich source in the diet of the child every day. 
Shortage of vitamins and perhaps especially of the C 
vitamin is detrimental to the development of the teeth. 
It is important that every mother and every growing 
child be liberally supplied with all three of these vitamins. 
Other Possible Vitamins 
That there are others seems probable. One of the 
prevalent forms of malnutrition in infancy is rickets, 
characterized as already stated on page 28 by a failure 
of the bones to take up calcium from the blood and harden 
properly. In children, it has been cured most success- 
fully by treatment with sunlight, or ultra-violet rays, 
or by giving cod-liver oil. There has been secured from 
cod-liver oil a concentrated preparation which is many 
times more effective than cod-liver oil itself and thought 
by some to contain an anti-rachitic vitamin. At least 
there seems to be some substance distinct from the A 
vitamin which is also found in remarkable amounts (100 
or 200 times as much as butter) in this oil. It thus 
appears that there are several ways in which favorable 
conditions for bone development and avoidance of 
rickets may be brought about. Rickets needs to be 
eradicated because even if not dangerous in itself it 
may make the child more susceptible to other diseases, 
especially those of the respiratory tract, and because it 
may mean poor development of the teeth, if not of other 
parts of the skeleton. 
Studies of the reproductive capacity of rats have sug- 34 
FEEDING THE FAMILY 
gested the possibility of another vitamin markedly in- 
fluencing reproduction. It has been found that rats 
growing and maturing on certain diets do not reproduce 
well, and that the addition of some particular food seems 
to stimulate reproduction. These observations need to 
be followed by further work to determine whether there 
are really new vitamins, and if so, to bring their functions 
and their distribution clearly to light. CHAPTER II 
THE CARE OF THE DIGESTIVE MECHANISM 
The first requirement for good nutrition is an ade- 
quate supply of fuel for all body activities. This must be 
accompanied by or include those substances which serve 
to build up the organism and keep it functioning well, 
constituting a so-called "balanced diet." Many se- 
lections of food will theoretically accomplish these re- 
sults, but not all of them are equally successful in prac- 
tice. It is possible to make a balanced ration from two 
or three foods, if carefully selected, and eat these to the 
exclusion of all others. One may take the whole day's 
supply of protein in the form of cottage cheese, or of 
beans; may divide the total day's food in two meals or 
six; serve molasses on meat, as truly a combination of 
protein and carbohydrate as bread and meat. But we 
must ask whether these practices represent the highest 
art in caring for the human machine. It makes a great 
deal of difference in an engine whether the coal for the 
day is put in all at once or at intervals, whether in large 
lumps or fine dust. We may lose valuable fuel through 
imperfect combustion if the fires are choked. Coal may 
fall through the grate and be lost with the ashes if not of 
suitable size. The walls of the fire chamber may be 
35 36 
FEEDING THE FAMILY 
burned out by bad packing which prevents circulation 
of air. So in the case of the human furnace a great deal 
depends upon the way in which the fuel is introduced. 
We gather food materials from the four quarters of the 
globe, prepare them in factory and kitchen for the table, 
and yet when the products come to the table they are 
mostly crude material so far as the body is concerned. 
Food must be subjected to many processes in that long 
and tortuous tract which we call the alimentary canal 
before it can enter upon its real functions in the living 
cells where energy is liberated and new material built. 
And the way it behaves in that canal is of great import 
for good nutrition. If it irritates the sensitive walls of 
stomach or intestines, the whole body is depressed, and 
the cells may be unable to make use of good material 
when finally brought to them. If it is crowded along 
too fast, with no time allowed between meals for rest of 
the digestive organs, a strike may be inaugurated against 
such bad working conditions and the poor body left to 
starve in the midst of plenty. 
Before discussing in detail, therefore, the food needs 
of individual members of the family, it will be worth while 
to give some attention to those principles in the choice 
and manner of taking food which in general tend to con- 
serve or promote good digestion and are more or less 
applicable to all. The final purposes in digestion are 
(i) to bring all foods into fluid form, (2) to separate all 
proteins into their amino acid fragments, (3) to divide 
all fats into two components (fatty acids and glycerol), 
soluble in the digestive fluids, and (4) to divide all car- THE CARE OF THE DIGESTIVE MECHANISM 
37 
bohydrates into their component parts (simple sugars). 
In such simplified forms foods pass into the blood stream 
and thence to the tissues. 
The processes by which these objects are attained are 
partly mechanical and partly chemical. They begin 
when food is taken into the mouth and continue in orderly 
fashion until the products indicated above pass through 
the intestinal walls into the blood and lymph, and the 
waste material is eliminated in the feces. 
The Part of the Mouth in Good Digestion 
On guard at the beginning of the alimentary tract 
stands the mouth, whose first duty is to grind up coarse 
foods and soften or possibly dissolve them. Fluid foods 
relieve the mouth of this duty and are therefore selected 
when the teeth are missing or when for some other 
reason chewing is not likely to be well done. Fine minc- 
ing will to a large extent accomplish the same purpose; 
so beef is sometimes scraped free of all tough fibers, 
or vegetables and hard-cooked eggs put through a fine 
sieve when great ease of digestion is desired. On the 
other hand, when chewing is possible, similar fineness 
and softness may be attained by giving foods which 
must be chewed in order to swallow them, such as crisp 
toast, zwieback, and hard crackers, which tend to break 
up in fine pieces and are not only softened but actually 
dissolved by the saliva, which has the power of acting 
chemically upon carbohydrate material. The agents in 
the alimentary tract which split up proteins, fats, and 
carbohydrates into the fragments which can pass through 38 
FEEDING THE FAMILY 
the intestinal walls (amino acids, fatty acids and glycerol, 
and simple sugars) are technically called enzymes. They 
have been likened to keys, each fitting a single kind of 
lock, and setting free a simpler substance, as if one had 
a nest of boxes and a key to each by which the next 
smaller could be released. Thus in the saliva of the 
mouth we find an enzyme called ptyalin. It will un- 
lock a starch unit, producing what we may call a "double 
sugar "1 (maltose); this in turn must be unlocked by 
another enzyme which will set free from it a simple 
sugar, - the kind which the blood can take to the mus- 
cles to burn for fuel. By means of nicely adjusted se- 
ries of enzymes the body is kept from being overwhelmed 
with the kind of material which it is trying to use. If 
we take at one time a large quantity of glucose, es- 
pecially when the stomach contains no food which might 
help to dilute it, we are liable to irritation of the stomach 
and possibly of the small intestines, although glucose 
is a simple sugar and requires only to pass into the 
blood to be available to the body. This trouble is simply 
due to the fact that the body has too much of it to take 
care of at once. If it is greatly diluted with water be- 
fore taking, it will cause no trouble ; or if taken in small 
enough quantities to be diluted by the saliva, or mixed 
with other foods so that it is thoroughly diluted by 
them. This is illustrated by the eating of hard and soft 
candy. If the hard candy is sucked it becomes greatly 
diluted by the saliva, while the soft candy, quickly 
swallowed, is diluted but little. When starch is taken, 
1 Technically known as a disaccharid. THE CARE OF THE DIGESTIVE MECHANISM 
39 
it is gradually changed to sugar, and this is one great 
reason why it is better to have most of our carbohy- 
drate food in the form of starch rather than of sugar. 
But starch needs to be cooked so that the enzymes can 
readily attack it and large masses of starchy food broken 
up so that the digestive juices can reach every particle. 
Foods which become pasty in the mouth, such as hot 
breads of many kinds, soggy potatoes, or unripe, raw 
bananas, tend to slip down the throat in lumpy masses 
little affected by the saliva and hard for the other juices 
to penetrate. Th s is another reason why baked po- 
tatoes, baked bananas, and hard, dry breadstuffs are 
better for steady diet than the pasty foods just men- 
tioned. Pure starches, like cornstarch and tapioca, may 
be cooked rather quickly, but cereal foods, especially 
such forms as breakfast preparations of oats, corn, bar- 
ley, and wheat, have their starch grains sealed within 
pockets of cellulose, which the body enzymes cannot 
soften and which are not usually well broken by chewing. 
Hence without long, slow cooking to loosen up these 
cellulose walls, much of the starch will fail to digest 
quickly. 
Besides helping to grind and soften all hard, coarse 
food and to digest starch, chewing is one of the signals 
to the stomach to prepare for its duty. The alimentary 
canal is operated like a complex railway system. Signals 
are sent ahead and the way prepared for the oncoming 
load. Hence, while we cannot add to or take away 
from the energy which a food may contain by the care 
with which we chew it, we can make it easier for the rest 40 
FEEDING THE FAMILY 
of the digestive work to be carried on smoothly. We 
may thus save ourselves from some of the dangers of 
"indigestion," which often seems to be the chief topic 
when people discuss their food. 
The Part of the Stomach in Good Digestion 
The stomach is the great reservoir into which food 
from the mouth quietly settles. The receiving end holds 
it in such a way that the gastric juice penetrates it 
slowly; and the digestion of starchy food, begun in the 
mouth if the food has been thoroughly chewed and mixed 
with saliva, may continue here for some time, till contact 
with the acid gastric juice stops the action of the 
salivary enzyme and ends one chapter in the story of 
digestion. 
A good flow of healthy gastric juice depends upon 
many factors Regularity in time of meals is one. 
Habit is a powerful force in digestion as elsewhere, and 
the habit of responding to food at regular times and 
those only will do much to keep the stomach healthy. 
Most people are exceedingly careless in this respect, 
and good food is often blamed for bad results, when the 
broken schedule was really what upset the system. 
Efficient mastication has already been mentioned as 
a factor in putting the stomach in good humor to receive 
food, and in sending the food down in such shape that 
it can be taken care of with ease. The pleasurable sen- 
sations from the sight, smell, and taste of food not only 
"make the mouth water," but the stomach also. Some 
foods stimulate a flow of gastric juice aside from any THE CARE OF THE DIGESTIVE MECHANISM 
41 
pleasant sensations they may produce, and are of great 
value when appetite fails or when for some other reason 
the stomach's responses to food in general are weak. 
Water is such a substance and can be taken a few minutes 
before or at the beginning of a meal with positive stimu- 
lating effect. The most efficient gastric stimulants are 
those substances which give flavor to meats; hence the 
advantage of meat early in the meal when it is served, 
and the value of beginning a meal with soups contain- 
ing the extracts of meat, such as bouillon, consomme, 
and other kinds with meat stock as the foundation, 
when the stomach responses are feeble. Herein lies the 
chief value of beef broth for invalids; but, since beef 
broth itself has little if any fuel value, it should be ac- 
companied by some "real food," which it will help to 
digest. 
The general nervous state of the person is very quickly 
reflected in the stomach. "Laugh and grow fat" is a 
wise saw. Attention to the appearance of food on the 
table and other devices which tend to put the prospec- 
tive eater in a happy frame of mind are worth while 
from this point of view. Excitement, worry, anger, chill, 
fatigue, all tend to retard the digestive processes and the 
greatest skill in the choice of easily digested food may 
be of no avail while these unfavorable states persist. 
If food must be taken under such conditions, it is best 
taken in some warm, rather dilute fluid form, such as 
soup, cocoa, malted milk, gruel, or a raw egg beaten up 
in milk. Next best is some very dry food which has to 
be moistened and softened in the mouth and reaches 42 
FEEDING THE FAMILY 
the stomach nearly fluid, such as toast crisp throughout, 
which may be accompanied by some finely minced, 
lightly cooked lean meat. 
Concentrated foods of various kinds are apt to prove 
irritating, especially to a sensitive stomach. Among 
such foods are cheese, candy, nuts, strongly acid fruits. 
These should be used in small amounts at a time, and in 
combination with bland foods which will dilute them, 
- crackers, bread or macaroni with cheese, candy only 
at the end of a meal (never on an empty stomach, as 
concentrated sugar is particularly irritating), nuts in 
small quantities along with other food less rich in fat 
and less concentrated, acid fruits very much diluted, as 
in lemonade or cherry tapioca. 
The rate, and hence often the comfort, of digestion is 
further influenced by the proportions of the protein, fat, 
and carbohydrate eaten. Water passes through the 
stomach very quickly. Carbohydrates tend to pass 
out faster than proteins and proteins faster than fats. 
Mixtures of protein and carbohydrates go faster than 
proteins alone, but more slowly than carbohydrates. 
Mixtures of fat and protein, on the other hand, go more 
slowly than either alone. This retarding effect of fat 
is an advantage or disadvantage according to circum- 
stances. The healthy empty stomach tends to contract 
rhythmically, with more or less insistence, producing 
the "pangs of hunger." Its possessor, therefore, may 
find himself very uncomfortable between meals, com- 
plaining that his food does not "stay by him." He does 
not need a diet that relieves the stomach, but rather one THE CARE OF THE DIGESTIVE MECHANISM 
43 
which tends to require some time for digestion, and this 
can be accomplished by the use of more fat. Such a 
person can eat pork and beans, sausage, suet pudding, 
mince pie, and the like without discomfort, especially if 
leading an out-of-door life. A less vigorous person 
would find such foods delaying digestion unduly; hence 
they are usually, and very properly, considered hard to 
digest. The same is true of other foods where a con- 
siderable amount of fat is intimately mixed with proteins 
or even with carbohydrates, such as fat meats, rich 
sauces, pastries, cakes. A good cook is not always the 
safest provider of the family food because of her tendency 
to load up all kinds of dishes with cream and butter. 
The taking of fat is less likely to be overdone if it is served 
by itself as butter for bread, or as thin cream for bever- 
ages and cereals, than when it is used liberally in the 
kitchen. 
Most people can eat large amounts of carbohydrate 
food with ease. Thus bread, in which eight-tenths of 
the calories are in the form of carbohydrate, is the 
''staff of life." But there are persons in whose stomachs 
carbohydrates tend to ferment very easily, usually be- 
cause of bad mastication, little gastric acid, or poor mus- 
cular activity of the stomach. These need to eat less 
carbohydrate food than others and to rely more upon 
protein and simple forms of fat for fuel. As already 
pointed out, sugars ferment more readily and are liable 
to be more irritating than starchy foods, so that good 
results are often obtained merely by ruling out sugars 
and very sweet foods. At other times foods containing 44 
FEEDING THE FAMILY 
much cellulose, such as green vegetables, must be ex- 
cluded because the cellulose tends to retard carbohy- 
drate digestion, unless it is removed through a strainer. 
Usually it is wise to enforce good mastication by the 
use of hard, dry breadstuffs. 
Good stomach digestion depends, in general, upon 
keeping the whole body in good condition by breathing 
fresh pure air, taking suitable exercise, cultivating cheer- 
ful mental habits; observing regular mealtimes, and 
refraining from food at all other times; avoiding food 
when greatly overwrought or exhausted, or limiting it to 
simple, warm, fluid foods; masticating thoroughly so 
that food never goes down in large lumps; paying some 
regard to the retarding effect of fat on digestion; and 
avoiding large amounts of very concentrated or irritating 
foods. 
Good Digestion in the Small Intestine 
Into the small intestine by spurts from the stomach 
comes material in various stages of digestion, mostly 
fluid, with small particles of insoluble or still undissolved 
substances floating in it. Here are enzymes greater in 
number and more powerful in action than anywhere else 
in the alimentary canal. The acid gastric juice sends a 
call to the pancreas through a special " chemical messen- 
ger" and out pours a fluid with enzymes for starch, pro- 
tein, and fat. From the walls of the intestine itself 
numbers of tiny glands supply a secretion containing 
enzymes for breaking up the last combinations, setting 
free amino acids from the larger protein fragments left THE CARE OF THE DIGESTIVE MECHANISM 
45 
by the other enzymes, and also dividing all the remain- 
ing double sugars into simple sugars. The bile flows into 
the intestine and makes conditions more favorable for 
these changes, especially helping in the digestion of fat. 
In the small intestine we find two systems of move- 
ments. By one the food is very thoroughly mixed with 
the digestive juices containing the enzymes, and brought 
into contact with the tiny fingerlike projections on the 
intestinal walls which absorb the digested materials and 
start them on their journey to the tissues that need them. 
By the other, the material is moved along from part to 
part, meeting fresh surfaces for absorption, and leaving 
less and less to be pushed into the large intestine. 
Good health in the small intestine is very quickly 
affected by conditions in the stomach. Hence it is for- 
tunate that the stomach is very sensitive to bad feeding 
and gives us warning of what we may be doing to the 
more important intestinal tube. Any nervous disturb- 
ance affecting the stomach is likely to be shared sym- 
pathetically by its neighbor. Anger, fear, and other 
painful emotions tend to stop digestion in all parts. 
Bacteria of various kinds thrive in the small intestine, 
and when food is not digested at the normal rate, are 
likely to seize it and devote it to their own nourishment. 
Thus carbohydrates tend to ferment, producing trouble- 
some gases and irritating acids; and proteins to undergo 
putrefaction, with the formation of products which are 
more harmful than those formed by carbohydrates, 
producing, when absorbed into the system, the con- 
dition called "auto-intoxication." Fermentation can be 46 
FEEDING THE FAMILY 
lessened by limiting carbohydrate food, and putrefaction 
reduced by limiting protein food; the dangers of both 
can be avoided in part by care in mastication and choice 
of the form in which the food is taken, and in part by 
stimulating normal peristalsis in the intestine - the 
movement which carries the food downward into the 
large intestine. This will be discussed in detail after a 
few words in regard to the large intestine. 
Good Digestion in the Large Intestine 
The large intestine serves in great measure as a recep- 
tacle in which the last portions of digested material may 
be sorted out from the waste which is to be eliminated 
as of no further use to the body. No digestive enzymes 
are furnished in its fluids; no such vigorous mixing of 
food and digestive juices occurs as in the small intestine, 
though a slow backward movement in the part adjacent 
to the small intestine forces the material in this part 
back and forth to insure absorption of all that is useful. 
At intervals a vigorous downward push forces the waste 
onward and finally out of the body altogether. 
It is very important that these movements of large 
and small intestine, conveying material along the tract, 
be normal. If they are too rapid, digestion is left in- 
complete and the body loses valuable food material, as 
in diarrhea. If they are too slow, waste accumulates, 
mechanically irritating to the intestinal walls and to 
adjacent parts; bacteria prey upon the retained ma- 
terial, and ample opportunity is afforded for the absorp- 
tion of any poisons which they may produce, thus laying THE CARE OF THE DIGESTIVE MECHANISM 
47 
the foundations for bad complexions, headaches, sensa- 
tions of fatigue, irritation of the appendix, and other 
unpleasant conditions. 
The peristaltic movement of the large intestine tends 
to be hindered by many of the habits of civilized life. 
In the first place, the abdominal muscles are likely to 
have less exercise and hence to be less vigorous, partly 
because of less general physical activity and partly be- 
cause of more confining dress, particularly for women. 
In the second place, food is likely to be too highly refined. 
Some bulk is necessary for intestinal muscles to exer- 
cise against, and this is obtainable only by taking some 
indigestible material as part of the diet. Animals get 
ballast in the form of sand, or bones, or the woody parts 
of plants, and many of the natural foods of man contain 
considerable woody fiber, seeds, and other forms of 
cellulose. But by our modern milling processes we 
remove the bran from grains; in our market gardens 
we force vegetables so that their fiber is very delicate; 
we discard seeds and rind of fruits, and thus make pos- 
sible a diet almost free from ballast. 
Furthermore, modern transportation makes possible 
a very free choice of food. We are not dependent on a 
problematic catch of game or fish for meat; we can have 
it every day and three times a day so long as we have 
money to buy it. Therefore we may unconsciously 
eliminate from the dietary or relegate to an insignificant 
place foods which have chemically a stimulating in- 
fluence upon the movements of the intestines, such as 
most fruits and acid vegetables. 48 
FEEDING THE FAMILY 
Finally, habit plays a large part in normal intestinal 
movement, as in other digestive processes. If the normal 
warning is disregarded, it soon becomes ineffective and 
recalling it becomes increasingly difficult. The greatest 
stimulus to intestinal movement comes immediately 
after taking food into the stomach and particularly after 
breakfast. Thus the omission of breakfast, common 
with some persons, may mean the loss of a much needed 
impulse. 
From these various causes, constipation is one of the 
recognized ills of modern life. One has only to notice 
advertisement of drugs in street cars and on billboards 
to realize this. But the taking of drugs is a poor sub- 
stitute for the normal control of the alimentary tract 
by diet and regularity, and is to be countenanced only 
when more hygienic measures fail. 
Diet for Constipation 
In endeavors to remedy or avoid constipation through 
diet, we may choose then : 
(i) Foods rich in cellulose, such as celery, cabbage, 
string beans, dried beans and lentils with their hulls, as- 
paragus, lettuce, spinach, onions, raisins, figs, prunes, and 
other fruits eaten with their skins, cereals from which the 
bran has not been removed, such as rolled or cut oats 
and wheat. When still more ballast is required, bran 
itself can be used in various ways, the pleasantest being 
as bran bread, muffins, or crackers. Another plant 
product which serves the same purpose is agar-agar 
or "vegetable gelatin." This is eaten simply cut into THE CARE OF THE DIGESTIVE MECHANISM 
49 
small pieces, along with or instead of some breakfast 
food, or it can be obtained in the form of wafers. It 
may also be made into biscuits; boiled in water, flavored 
and cooled, it makes an edible jelly.1 Successful results 
from the use of such foods depend largely upon taking 
a sufficient quantity and constantly including them 
in the diet. 
(2) Foods yielding vegetable acids, such as lemons, 
oranges, tomatoes, rhubarb, apples, cider, and other 
fruits and fruit juices (except blackberries, which are 
constipating). The acids are mild stimulants to intes- 
tinal movement and most people find fruit pleasant to 
take. The desired results are often gained by taking 
fruit or fruit juice the first thing in the morning. For 
persons of sensitive stomach, very mild fruit should be 
selected, or fruit juice diluted with water. Hot lemon- 
ade, prunes, or figs may be tried at bed time, if they do 
not cause discomfort. Liberal serving of fruit at meals 
has much to recommend it as a means of counteracting 
constipation. 
(3) Foods producing slight gas formation, such as 
honey, molasses, spinach, onions, cauliflower, and some 
others. These tend to ferment slightly; the gas gener- 
ated breaks up hard masses in the intestine and also 
acts as a slight stimulant to movement. Carbonated 
waters may bring about the same result through the gas 
with which they are charged. Honey and molasses are 
best taken with coarse breads. They must not be used 
too freely or they will disturb digestion. The vegetables 
1 One-fourth ounce of agar-agar will solidify one quart of liquid. 50 
FEEDING THE FAMILY 
may be as effectively served as salads with an olive oil 
dressing, or simply cooked and seasoned with salt and 
butter. 
(4) A lubricant. For people whose digestion of fat is 
rather imperfect, fat in liberal quantities is often laxa- 
tive and such may be benefited by a tablespoonful or 
two of olive oil before breakfast and the last thing at 
night. For most people, however, the lubricating effect 
is lost through digestion of the fat and can only be secured 
by taking an indigestible mineral oil. Such substances 
do not actually stimulate intestinal movement, and only 
aid in the elimination of waste by making it softer and 
allowing it to pass along the tract more readily. If 
movement is very sluggish, the oil may slip through 
without carrying feces with it, in which case foods of the 
two types indicated above must also be used, or recourse 
had to exercise or, under the guidance of a physician, 
to drugs which specifically stimulate peristalsis. 
A large volume of water, two glasses or more, if taken 
on an empty stomach, will sometimes start intestinal 
peristalsis, but since water tends to be absorbed before it 
reaches the large intestine its action is rather uncertain, 
differing greatly with individuals. However, the drink- 
ing of water freely is desirable, as it helps to flush out the 
system and carry waste products off through the kidneys. THE CARE OF THE DIGESTIVE MECHANISM 
51 
Some Anti-Constipation Menus1 
(for Healthy Adults) 
Breakfast 
An orange 
Cut oats, cream 
Bran muffins and honey 
Bacon 
I 
Luncheon : 
Scalloped corn 
Triscuit 
Baked apple 
Dinner: 
Vegetable soup 
Roast beef 
Spinach (large serving) 
Baked potatoes (skins eaten) 
Cabbage salad 
Graham bread 
Steamed fig pudding, lemon sauce 
II 
Breakfast 
Stewed prunes 
Shredded wheat, cream 
Tomato omelet 
Graham toast 
Luncheon: 
Pork and baked beans 
Boston brown bread 
Sliced pineapple 
Oatmeal macaroons 
Dinner : 
Boiled mutton, caper sauce 
Stewed onions 
Lettuce salad, French dressing 
Bran wafers 
Lemon jelly, whipped cream 
1 Two glasses of water or a glass of diluted lemon, orange, or other 
fruit juice should be taken each day, on arising. CHAPTER HI 
FOOD FOR THE ADULT MAN 
A human being requires about twenty-five years to 
complete his growth. During this time he adds to his 
stature, gains in weight, and changes in physiological 
and mental habits. Then he enters upon a period, last- 
ing perhaps from a quarter to a third of a century, during 
which his body may maintain a fairly constant weight, 
and no marked changes occur in the nature of any of his 
body processes. He is now the fully built "working 
machine" and his largest food requirement is adequate 
fuel for his varied activities. 
Some of the general principles governing choice of fuel 
have already been discussed in Chapter II. We are now 
concerned with the amount of fuel which will maintain 
the best working conditions. Underfeeding will weaken 
the body by causing it to draw upon its own substance 
for fuel; overfeeding will result in the storage of an 
overload of fat, interfering with normal muscle action 
and making unnecessary weight to carry, or else it will 
tax the digestive and excretory systems to the point of 
injury. Ideal conditions exist when a man carries a 
normal weight for his height,1 and his daily intake of food 
corresponds closely to his daily expenditure of energy. 
1 See Appendix, Table V, Height and Weight for Men at Different 
Ages. 
52 FOOD FOR THE ADULT MAN 
53 
Energy Requirements of the Adult Man 
In the long run, one must gain weight with a surplus 
of fuel and lose weight with a shortage. Hence the sim- 
plest way to tell whether one's energy intake is appropri- 
ate is by keeping track of body weight. But if it be 
found that the person is gaining or losing, changes in 
the diet can be more intelligently effected and the de- 
sired results more speedily attained if we know both his 
energy requirement and the energy content of his food. 
It is not assumed that many people will need to "count 
their calories" every meal or every day, but that each 
may use such knowledge to work out for himself a prac- 
tical food program and to make such changes from time 
to time as circumstances require. The nature of these 
changes for the sedentary and active, the thin and fat, 
are briefly outlined in the following pages. 
The Sedentary Man 
Studies of healthy adult men lying at rest in a respira- 
tion calorimeter,1 after fifteen hours without food, show 
that in the work of maintaining their internal body 
processes (circulation, respiration, muscle tension, etc.) 
they expend about 0.45 calories per pound per hour; 
that is, a man weighing 154 pounds and lying quietly in 
bed without food for twenty-four hours would draw upon 
the tissues of his body for fuel to the extent of about 
1665 calories. From this fundamental or "basal" re- 
quirement there is no escape while normal life processes 
1 See page 15. 54 
FEEDING THE FAMILY 
go on. If food be taken to make good this loss, the in- 
fluence of food itself (which somewhat increases energy 
expenditure, the effect varying with kind and amount 
of food) must be taken into account in making up the 
balance. This will add about io per cent to the total 
heat production, so that his expenditure will be about 
one-half calorie per pound per hour, or 1850 calories 
for the whole day. Every movement of hand or foot, 
all the muscular work involved in raising and keeping 
the body in a sitting or standing position, or in perform- 
ing the varied activities of daily life, will make definite 
increases in the energy output, all of which have been 
carefully measured in scientific laboratories. 
Sitting quietly in a chair, with only the movements 
usually incident to sedentary living, such as changes of 
posture, movements in reading, writing, or talking, will 
make the total fuel cost per hour about three-fifths of a 
calorie per pound. Hence a man of average weight, 
spending eight hours in bed and sixteen hours in a chair, 
will need a daily total food supply of approximately 
2100 calories. 
Standing involves more energy than sitting, raising 
the energy expenditure to about three-fourths of a cal- 
orie per pound per hour, while walking on a level road 
at a rate of some three miles an hour, or other light exer- 
cise incident to ordinary life, calls for about one calorie 
per pound per hour. The day's energy requirement of 
a man of sedentary habits may then be estimated as 
follows: FOOD FOR THE ADULT MAN 
55 
Calculated Energy Expenditure for Twenty-four Hours for a 
Sedentary Man Weighing 154 Pounds 
Activity 
Pounds 
Hours 
Calories 
per Pound 
Per Hour 
Total 
Calories 
Sleeping 
154 
8 
1 
2 
616 
Sitting 
154 
8 
3 
5 
739 
Standing 
154 
4 
3 
4 
462 
Walking and other light exercise 
154 
4 
I 
616 
Total 
24 
2433 
Studies of food requirements of sedentary men of 
various occupations, as, for instance, writers, draughts- 
men, teachers, bookkeepers, shoemakers, tailors, phy- 
sicians, and others who sit at their desks or watch ma- 
chinery show that they tend to require from 2200 to 
2800 calories per day, as they vary somewhat in weight 
and activity. It is possible to supply this amount of 
fuel in the form of cereals, beans, pork, bread and but- 
terine, with hot coffee and milk, for from 17 to 22 cents 
a day, or from three-fourths to four-fifths of a cent per 
100 calories. Reference to Table IV, showing costs per 
100 calories of some common foods, will make it clear, 
however, that the range of foods which can be used in 
a dietary costing less than one cent per 100 calories is 
quite limited. Men prefer a more varied diet, and it is 
easier to secure all the elements for good nutrition, with 
good digestion, if it is possible to spend somewhat more 
for food. The following food plan is suggested as a work- 
ing basis for the selection of the diet of a sedentary man, 
when the money allowance is liberal. The cost estimate 56 
FEEDING THE FAMILY 
is based on New York City prices, and in many regions, 
where meats, milk, fresh fruits, and vegetables are 
cheaper, the food could be obtained for less. Such a 
plan will give a diet adequate in proteins, ash constitu- 
ents and vitamins and sufficiently easy of digestion for 
the ordinary sedentary person. 
The dietaries worked out from this food plan (pp. 58 
and 59) show in detail how the following of such a 
scheme will insure a well-balanced ration.1 
A Day's Food Plan for a Sedentary Man 
Fuel Requirement: 2200-2800 Calories Cost: 2^-3 p per 100 Calories 
Breakfast: Fruit 100 Calories 
Cereal 50-100 Calories 
Eggs 
or 
Liver and bacon 
or 
Creamed dried beef on toast 
Toast 
. 100-200 Calories 
or 
Rolls (hard and crisp) 
or 
Muffins (occasionally) 
. loo-zoo Calories 
Butter 100 Calories 
Coffee with cream 100-150 Calories 
Top milk for cereal . 100 Calories 
Sugar for cereal and coffee 50-100 Calories 
700-900 Calories 
Luncheon : Thick vegetable soup 
or 
Broiled fish 
or 
Cheese dish 
100-200 Calories 
1 Many of the recipes used in the menu in this and following dietaries 
are given in the Appendix, Table III. 
Rolls or bread 100-200 Calories FOOD FOR THE ADULT MAN 
57 
Butter 50-100 Calories 
Fruit or Pudding (pie occasionally) . . 200-400 Calories 
Coffee with cream and sugar .... 100-150 Calories 
600-800 Calories 
Dinner 
Roast beef (rump) 
or 
Stuffed steak 
or 
Meat loaf 
or 
Baked fish 
Clear soup and crackers 50-75 Calories 
100-300 Calories 
Potatoes 
or 
Rice 
or 
Macaroni 
100-150 Calories 
Bread 50-100 Calories 
Green vegetable (cooked) 100-150 Calories 
Lettuce, celery, or other crisp vegetable 50-150 Calories 
Pudding (made with milk) 
or 
Stewed fruit 
or 
Ice cream (occasionally) 
. . . . 200-300 Calories 
900-1200 Calories 
The Muscularly Active Man 
Muscular activity greatly increases an individual's 
total energy requirement. The sedentary occupations 
demand little more food than would be needed if the 
person were sitting at rest, though it w'ould be better 
for sedentary persons to take some vigorous exercise 
each day for the sake of their general health and increase 
their food intake accordingly. This is particularly true 
of brain workers and all whose work involves nervous 
rather than muscular tension. 58 
FEEDING THE FAMILY 
A Dietary for a Sedentary Man, Based on the Preceding Plan 
Fuel Value: 2400 Calories Cost: 2^-^ per 100 Calories 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Breakfast : 
Grapefruit (C, B) . . . 
medium 
7.6 
7 
100 
Shredded wheat biscuit (B) 
i biscuit 
0.9 
13 
100 
Scrambled egg (A, B) . . 
t cup 
2-5 
24 
IIO 
Bacon 
2 small pieces 
°-3 
7 
50 
Graham toast (B) . . . 
3 small pieces 
1.2 
14 
100 
Butter (A) 
2 tsp. 
o-3 
- 
67 
Top milk (io oz.) (A, B) . 
icup 
2.1 
9 
100 
Whole milk (A, B) . . . 
f cup 
5-i 
19 
100 
Sugar 
i tbsp.(scant) 
o-5 
- 
50 
Coffee 
i cup 
- 
- 
- 
Luncheon: 
777 
Cream of baked bean soup 
(B, A) 
| cup 
3-9 
22 
150 
French rolls 
i roll 
i-3 
12 
100 
Butter (A) 
£ tbsp. 
0.2 
- 
50 
Apple pie 
i piece (3 in.) 
4-8 
9 
300 
Cream, thin (A, B) . . 
2 tbsp. 
0.9 
2 
50 
Sugar 
2 tsp. 
o-3 
- 
40 
Coffee 
1 cup 
- 
- 
- 
Dinner : 
690 
Clear tomato soup(C,B,A) 
I cup 
3-7 
4 
50 
Saltines 
2 crackers 
o-3 
3 
33 
Roast veal (shoulder) . . 
small serving 
2.1 
66 
100 
with stuffing .... 
| cup 
0.8 
9 
100 
Gravy (brown sauce) . . 
3 tbsp. 
i-7 
7 
50 
Boiled potatoes (C, B) 
1 medium 
3-6 
11 
100 
Green peas, buttered (B, 
A, C) 
| cup 
3° 
21 
100 
Lettuce (C, A, B) French 
dressing 
1 serving 
0.6 
- 
5° 
Snow pudding .... 
1 cup 
3-3 
15 
150 
Boiled custard (A, B) . . 
i cup 
2.2 
13 
100 
Macaroons 
2 macaroons 
0.8 
6 
100 
933 
Total for day .... 
293 
2400 
In this and succeeding dietaries the most important sources of the A, B, and 
C Vitamins will be indicated by these letters in parenthesis after the food. 
When more than one letter is placed after any food, the one for which the food 
is most significant will be placed first. Food Material 
Weight (oz.) 
Measure 
Food Material 
Weight (oz.) 
Measure 
i. Banana 
5-5 
1 large 
6. Stewed prunes 
2.8 
2 prunes and juice 
2. Grapes 
4-9 
1 large bunch 
7. Canned peaches 
7-5 
3 medium halves and juice 
3. Grape fruit 
7.6 
1 medium 
8. Baked apple 
' 2-3 
1 large 
4. Orange 
9-5 
1 large 
9. Canned pears 
4-7 
3 halves and juice 
5. Pineapple 
8.2 
2 slices 1 in. thick 
10. Apple sauce 
3-5 
s cup 
ioo-Calorie Portions of Fruit 1 
1 Cf. Appendix, Tables I and III. FOOD FOR THE ADULT MAN 
59 
A Dietary for a Sedentary Man, Based on the Preceding Plan 
Fuel Value: 2400 Calories 
Cost: ij-2^ per 100 
Calories 
Measure 
Weight 
Protein 
Total 
Oz. 
Calories 
Calories 
Breakfast: 
Apple (C, B) 
Cornmeal and cream of 
1 medium 
5-6 
2 
75 
wheat (half and half) (B) 
i cup 
6.8 
12 
100 
Milk (A, B) 
1 cup 
8-5 
34 
170 
Sugar 
i| tbsp. 
0.7 
- 
75 
French toast (B, A) . . . 
2 slices 
2.8 
20 
200 
Coffee 
- 
- 
- 
620 
Luncheon: 
Scalloped potatoes with 
cheese (j oz.) (A, B, C) 
1 cup 
6-3 
23 
200 
Graham bread (B) . . . 
3 slices 
i-4 
14 
TOO 
Butter (A) 
1 tbsp. 
0-5 
I 
TOO 
Stewed apricots (B) . . . 
s cup 
4-o 
6 
150 
Cocoa 11 
1 cup 
9-0 
22 
l6o 
710 
Dinner : 
Swiss steak with gravy2 
slice 4 in. 
2.2 
/ 
X 2 in. X 
(meat 
73 
325 
t in. 
only) 
Baked potatoes (C, B) . . 
2 medium 
6.0 
22 
200 
Mashed turnips (C, B) . . 
i cup 
4-5 
6 
75 
Graham bread (B) . . . 
3 slices 
i-4 
14 
100 
Butter (A) 
r tbsp. 
o.S 
I 
100 
Cranberry jelly (C> B) . . 
1 tbsp. 
0.7 
- 
5° 
Bread custard pudding 
i cup 
4-3 
34 
220 
(A, B) 
1070 
Total for day .... 
284 
2400 
II 
1 See Table III, Appendix, p. 388. 
2 2 tbsp, drippings and 1 tbsp, flour added for gravy. 60 
FEEDING THE FAMILY 
Muscular work is usually graded as "light," "moder- 
ate," "active," or "severe," light exercise being such as 
that incident to sedentary occupations and not much 
more vigorous than walking at a moderate pace along a 
level road, and requiring about one calorie per pound of 
body weight per hour. "Moderate" exercise is typical 
of occupations which involve active use of some parts of 
the body while sitting, standing, or walking, as in the 
case of carpenters, mail carriers, house workers, and 
others. Such exercise means an expenditure of from 
one and one-fourth to one and one-half calories per 
pound per hour during working hours, and a daily total 
for men of average size in such occupations of from 2700 
to 3000 calories. 
"Active" exercise is sufficiently great to develop 
muscular strength, as in farmers, masons, and black- 
smiths, and requires during active working hours an 
expenditure of from one and three-fourths to two cal- 
ories per pound per hour, or approximately 3 500 calories 
per day. "Severe" exercise indicates very heavy mus- 
cular work, such as that done by lumbermen, exca- 
vators, and stevedores, and calls for fuel equal to as much 
as three calories per pound per hour during work, so 
that the total day's food requirement for such men often 
reaches 4000 and may reach 6000 calories. 
The changes in energy requirement due to differences 
in activity may be summarized as follows: FOOD FOR THE ADULT MAN 
61 
I 
Kind of Activity 
Calories per Pound per 
Hour 
1 
2 
Sitting quietly 
3 
5 
3 
4 
Light exercise 
I 
Moderate exercise 
ij-ii 
Active exercise 
11-2 
Severe exercise 
3 or more 
II 
Occupation 
Calories per Man per 
Day 
In bed twenty-four hours 
1600-1800 
At rest, but sitting most of day 
2000-2300 
Work chiefly done sitting 
2200-2800 
Work chiefly done standing or walking . . . 
2700-3000 
Work developing muscular strength .... 
3000-3500 
Work requiring very severe effort 
4000-6000 
A day's food plan at minimum cost for a man doing 
severe work is given below. Such work usually insures 
good appetite and digestion, if the work be done under 
generally hygienic conditions. Hence more foods rich in 
fat, such as fried cereal foods, sausage, pork and beans, 
suet pudding, and pie, may be taken without detriment. 
These have the advantage, too, of raising the total fuel 
value of the diet without greatly increasing the volume 
of food to be consumed. Bread made from whole wheat 
flour will help to insure ash constituents without add- 62 
FEEDING THE FAMILY 
ing to the cost. At least a pint of milk should be found 
in the day's food, and whenever they can be secured 
with little or no additional cost, green vegetables should 
be used freely. Cabbage and canned tomatoes will 
take the place of more expensive vegetables in the 
winter. Cabbage should be eaten raw or cooked only 
a few minutes. 
Fuel Requirement: 3500-4000 Calories Cost: i-ii^ per 100 Calories 
Breakfast: Cereal (oatmeal, cornmeal, etc.) . . . 150-300 Calories 
(fried occasionally) 
A Day's Food Plan For a Working Man 
Sausage 
or 
Salt fish 
or 
Liver and bacon 
200-300 Calories 
Toast 
or 
Muffins 
or 
Corn bread 
300-400 Calories 
Oleomargarine 150-300 Calories 
Milk for cereal and coffee 100 Calories 
Sugar for cereal and coffee 100 Calories 
1000-1200 Calories 
Luncheon : Beans, peas, or lentils 
(baked, or in soup or stew) 
or 
Macaroni and cheese 
or 
Cheese 
. . . 200-400 Calories 
Bread (rye, graham, white, etc.) . . . 200-400 Calories 
Fruit, fresh or as sauce (bananas, apples, 
apricots, prunes) 100-150 Calories 
Cake or pie 200-400 Calories 
Milk and sugar for coffee 200 Calories 
1000-1400 Calories FOOD FOR THE ADULT MAN 
63 
Dinner : Meat pie 
or 
Stuffed meat and potatoes 
or 
Meat stew with dumplings 
. . . . 300-400 Calories 
Savory vegetable (onions, tomatoes, or 
cabbage) 100-200 Calories 
Bread 200-400 Calories 
Suet pudding 
or 
Bread pudding 
or 
Creamy rice pudding 
250-400 Calories 
Milk and sugar for coffee 200 Calories 
1400-1800 Calories 
On the following page is an example of a dietary 
based on this plan. 
Thin and Fat Men 
THIN MEN 
In case men are extremely thin or fat, some variation 
from the general rule of feeding according to age and 
weight is necessary. Thin men usually have more muscle 
in proportion to weight than fat men, and they also have 
more surface exposed, both of which facts increase their 
need for fuel somewhat. A store of body fat is de- 
sirable as reserve fuel for emergencies, as evidence of 
a well-nourished body which is more resistant to dis- 
ease, and as protection against jars and bruises. This 
reserve can only be gained by taking food in excess of 
daily fuel needs. Tables showing what normal men 
of different ages and height should weigh may be con- 
sulted with profit and are for convenience included in 
the Appendix. Since food is the only source of body 64 
FEEDING THE FAMILY 
A Dietary for a Working Man, Based on the Preceding Plan 
Fuel Value: 3945 Calories Cost: 1^ per 100 Calories 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Breakfast : 
Oatmeal mush (B) . . . 
ij cups 
12.0 
25 
150 
Creamed dried beef (A, B)1 
t cup 
6.0 
4° 
250 
Old New England corn 
bread . 
large slice 
4.0 
32 
400 
Oleomargarine 
2 tbsp. 
0.9 
- 
200 
Milk for cereal and coffee 
(A, B) 
i cup 
5-i 
i9 
100 
Sugar for cereal and coffee 
2 tbsp.(scant) 
0.9 
- 
IOO 
Coffee 
I cup 
- 
- 
- 
1200 
Luncheon: 
Kidney bean stew (B, C, A) 
i| cups 
18.0 
IOO 
355 
Rye bread (B) 
1 loaf 
2.8 
28 
200 
Oleomargarine 
2 tbsp. 
0.9 
- 
200 
Banana (B, C) 
i large 
5:5 
5 
IOO 
Molasses cookies I 2 . . . 
2 large 
i-5 
12 
200 
Milk for coffee (A, B) . . 
3 tbsp. 
2.0 
8 
40 
Sugar for coffee .... 
i tbsp.(scant) 
o-5 
- 
50 
Coffee 
i cup 
- 
- 
- 
1145 
Dinner : 
Stuffed beef heart . . . 
i serving 
4.0 
84 
400 
Potatoes, boiled (C, B) . . 
2 small 
5-4 
16 
150 
Carrots (A, B) 
2 small 
5-0 
5 
50 
White bread 
I loaf 
3-9 
42 
300 
Oleomargarine 
2 tbsp. 
0.9 
- 
200 
Date pudding II 2 (B) . . 
i serving 
3-5 
22 
310 
Brown sugar for clear sauce 
2 tbsp.(scant) 
o.8 
- 
IOO 
Milk for coffee (A, B) . . 
3 tbsp. 
2.0 
8 
40 
Sugar for coffee .... 
i tbsp.(scant) 
0-5 
- 
50 
Coffee 
i cup 
- 
- 
- 
1600 
Total for day . . . 
446 
3945 
1 Vitamins from milk. 2 See Table III, Appendix, pp. 401 and 411 FOOD FOR THE ADULT MAN 
65 
substance, persistent overfeeding without indigestion, 
of a well-balanced diet is the only way to gain in weight. 
Change of climate, outdoor living, and other devices 
which increase appetite are aids in taking sufficient food, 
but much can be accomplished under ordinary living 
conditions by conscious systematic effort to take more 
fuel. Adequate rest is important, since fatigue is often 
a contributory cause of undernutrition. A health ex- 
amination should be sought, to be sure there is no dis- 
ease responsible for the emaciation. Simple foods which 
do not upset digestion are best. Liberal use of butter, 
cream, and bacon, and the taking of from one to two 
tablespoons of olive oil after each meal, are practical 
ways of increasing the fuel value of the diet. Vegetables 
can be served with cream sauces, or as salads with may- 
onnaise, French, or cream dressings; milk enriched with 
cream, cocoa and chocolate made with milk, or tea and 
coffee with cream and sugar liberally used are compara- 
tively easy to take. Custards and creams of various 
kinds are valuable means of adding to the fuel value of 
the meal. Meat is best used in moderation. 
FAT MEN 
A fat man requires less fuel in proportion to his weight 
than an ordinary man. Fat represents "dead weight." 
The actual amount of muscle may be no more (even less) 
than in another man who tips the scales at a lower figure. 
As men grow older they tend to less and less muscular 
exertion and yet their appetites often continue keen, so 
that they keep up eating habits formed in more active 66 
FEEDING THE FAMILY 
A Fattening Dietary Suggested eor a Sedentary Man 
Fuel Value: 3450 Calories Ordinary Requirement: 2500 Calories 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Breakfast: 
Grape juice (B) .... 
1 cup 
7-o 
- 
200 
Farina with 4 dates (B) . . 
I cup 
7-o 
14 
200 
Scrambled egg (A, B) . . 
i cup 
4.2 
40 
200 
Toast 
i slice 
o-5 
7 
50 
Butter (A) 
i tbsp. 
0.2 
- 
5° 
Cream, thin (A, B) . . . 
1 cup 
6-3 
18 
350 
Sugar 
2 tbsp.(scant) 
0.9 
- 
100 
Coffee 
1 cup 
- 
- 
- 
1150 
Luncheon: 
Creamed chicken (A, B) 1 
i cup 
3-2 
32 
200 
on 
Toast 
1 slice 
o-5 
7 
50 
Lettuce salad (C, A, B). . 
1 serving 
1.2 
1 
IOO 
Saltines 
3 saltines 
0.4 
5 
5° 
Vanilla ice cream II (A, B)2 
1 cup 
4-o 
12 
200 
Chocolate II (A, B)2 . . 
t cup 
7-8 
33 
250 
850 
Dinner : 
Cream of corn soup (A, B) 
1 cup 
8.0 
24 
200 
Roast beef 
2 J slices 
4-0 
250 
Baked potato (C, B). . . 
1 medium 
3-o 
11 
IOO 
Buttered Lima beans (B, A) 
i cup 
2-5 
24 
150 
Whole wheat bread (B) . . 
2 slices 
1.4 
16 
IOO 
Butter (A) 
2 tbsp. 
0.9 
- 
200 
Baked apple (C, B) . . . 
1 large 
4-6 
2 
200 
Cream, thin (A, B) . . . 
2 cup 
3-6 
IO 
200 
Sugar 
1 tbsp, (scant) 
o-5 
- 
5° 
1450 
Total for day .... 
371 
3450 
1 From milk and butter. 
2 See Table III, Appendix, pp. 388 and 415 FOOD FOR THE ADULT MAN 
67 
years, with the result that they steadily take in more 
fuel than they use up, and gradually increase in weight. 
It is now thought most favorable to health to carry no 
more weight after thirty than what is normal for the 
height at thirty.1 Too much fat is a disadvantage, as 
it is apt to interfere with the healthy play of the muscles, 
causing them to deteriorate, and laying the foundation 
for troubles with the heart. Excessively fat people also 
seem predisposed toward gout and obesity. It is usu- 
ally much easier to keep the weight from becoming ex- 
cessive than to reduce it after it has gone up. Hence it 
should be borne in mind that persistent gain in weight 
in a healthy person means that he has been overeating 
and he should make consistent efforts to lower his food 
intake. Increasing exercise will help to burn off fat, but 
is likely to stimulate the appetite, so that accurate meas- 
urement and systematic limitation of the fuel value of 
the diet is necessary. 
Foods very high in fuel value, i.e., fats and dishes 
containing much fat, should be avoided and bulky foods 
of low fuel value used to satisfy the eager appetite. 
Even then considerable self-denial is usually necessary to 
achieve success. Clear soups should take the place of 
cream soups, butter and cream be almost eliminated, 
sugar used very sparingly, and confectionery avoided. 
Green vegetables of all kinds, raw or plainly cooked, 
such as cabbage, celery, lettuce, spinach, asparagus, 
cauliflower, can be freely eaten. Bread, cereals, pota- 
1 See Appendix, Table V, Height and Weight for Men at Different 
Ages. 68 
FEEDING THE FAMILY 
A Reducing Dietary Suggested for an Overfat Man 
Fuel Value: 1400 Calories Ordinary Requirement: 2500 Calories 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Breakfast: 
Orange (C, B, A) . . . . 
i large 
9-5 
7 
100 
Eggs (A, B) 
2 eggs 
4-8 
54 
150 
Graham bread (B) ... 
2 thin slices 
o-7 
7 
50 
Coffee (clear) 
i cup 
- 
- 
- 
300 
Luncheon: 
Bouillon 
i cup 
8-5 
21 
25 
Soda cracker .... 
i cracker 
0.2 
3 
25 
Halibut steak, broiled, with 
large 
lemon 
serving 
6.o 
122 
200 
Asparagus, plain (B) . . . 
io stalks 
8.o 
l6 
50 
Potato, boiled (C, B) . . 
Butter (for potato and 
i medium 
3-6 
11 
IOO 
asparagus) (A) .... 
J tbsp. 
o-3 
- 
50 
Apple, raw (C, B) ... 
i medium 
4-9 
2 
65 
515 
Dinner : 
Raw oysters 
12 oysters 
7.2 
49 
IOO 
Roast beef, strictly lean 
large 
serving 
5-8 
162 
250 
String beans, plain boiled 
(A, B, C) 
i cup 
2.0 
5 
25 
Potato, boiled (C, B). . . 
Tomatoes, sliced, with vine- 
i medium 
3-6 
11 
IOO 
gar, salt and pepper (C, 
B, A) 
i medium 
7-7 
8 
50 
Cheese, pineapple 1 (A, B) . 
0.4 
12 
50 
Water cracker 
i cracker 
0.1 
1 
10 
Coffee (clear) 
i cup 
- 
- 
- 
585 
Total for day .... 
491 
1400 
1 Roquefort, Swiss, Brie, or American may be substituted. FOOD FOR THE ADULT MAN 
69 
toes, and other starchy foods should be taken in small 
quantities and can often be omitted. Fresh fruits 
should be substituted for puddings, cakes, and pies. 
Lean meats, simply cooked, may be used liberally if 
plenty of green vegetables be also included in the diet. 
Building Material for the Adult Man 
When a steam engine transforms the energy of coal 
into useful work, about nine-tenths of the total amount 
of energy present in the fuel will be unavoidably con- 
verted into heat and dissipated into the surrounding 
atmosphere, and only one-tenth actually transformed 
into useful work. In the finest motors the skill of the 
designer has succeeded in reducing this inevitable loss 
of potential working power to about seven-tenths. Man 
is a much more efficient machine than the ordinary 
engine, being able to convert up to a third of his energy 
into muscular activity when well trained to his work 
(very commonly as much as one-fifth) and also utilizing 
the heat which is a by-product of his activities to keep 
up his body temperature. Man can also do his work 
with comparatively little wear and tear on the body 
itself, provided he treats it with the same care that 
would be given to any other high-grade machine - 
supplies fuel in suitable forms and amounts, keeps within 
the limits of its work capacity, and sees that it is well oiled 
(furnished with regulating materials) and clear of waste. 
Nevertheless, as we have seen in Chapter I, it is a 
law of life that some old material shall constantly be 
replaced by new, and we must take into account a daily 70 
FEEDING THE FAMILY 
loss from the body of substances entering into its inti- 
mate structure or serving to modify and control its 
processes, such as nitrogen, phosphorus, iron, and cal- 
cium. We must find out how the diet is to compensate 
for such depletions. 
THE PROTEIN OR NITROGEN REQUIREMENT 
During much of the nineteenth century biological 
chemistry was dominated by the ideas of the great 
organic chemist, Liebig. He thought muscular work 
to be performed at the expense of the muscle itself, and 
taught that the only way to maintain muscular strength 
was to eat protein food, and especially that as much like 
the body protein as possible, namely, meat. But near 
the middle of the century this idea was subjected to 
scientific investigation, and convincing, though crude, 
proof adduced to show that a man doing a day's work 
without protein food would by no means burn enough 
of his body protein to account for the work done; in 
fact, would burn scarcely more than if he had not been 
working at all. It became apparent, therefore, that fats 
and carbohydrates were the main source of muscular 
energy, a fact fully demonstrated before the opening 
of the twentieth century. 
If a diet be ample in fuel, chiefly as carbohydrate and 
fat, the loss of protein for each individual in health 
proceeds quite uniformly, whether his life be active or 
quiet. Muscles do not "break down" in exercise; 
rather they tend to "build up," or increase in size and 
strength, and thus to store protein in their own struc- FOOD FOR THE ADULT MAN 
71 
ture rather than to use up what they have. Accord- 
ingly, the actual requirement for protein in the diet is 
comparatively independent of the amount of physical 
exertion, and remains fairly constant whether the indi- 
vidual be leading the sedentary life of an office or the 
strenuous life of outdoor work on the farm or in the 
lumber camp. The requirement for fuel, on the other 
hand, will vary tremendously with the kind and amount 
of work, as previously shown. 
The fact that protein food is both a fuel and a build- 
ing material makes its place in the diet confusing. 
When burned for fuel, the nitrogen in its constitution is 
gotten rid of as speedily as possible, beginning to appear 
in the urine within an hour or two after a meal, and the 
non-nitrogenous fragments then burn like carbohydrate 
or fat. When protein is used for building material, the 
nitrogen is retained in the body to help form new body 
protein. There is, however, no provision for storing a 
surplus against a rainy day. What is not needed is 
excreted and that for future use must come from future 
food. It is possible to take the whole day's fuel in the 
form of protein food, lean beef, for instance. A man 
requiring 3000 calories would have to eat nearly five 
pounds and would get eight or nine times as much pro- 
tein as actually needed to keep up his body protein. 
Since protein food is expensive, this would be uneco- 
nomical, if not harmful. By substituting carbohydrate 
or fat and carbohydrate together, as potatoes, bread, 
butter, and the like, for part of the protein, a much 
more satisfactory diet can be arranged. 72 
FEEDING THE FAMILY 
In scientific laboratories detailed experiments have 
been made to try to establish the ideal proportion of 
protein in the diet, and with plenty of fuel it is found 
that the protein will be used very economically. At the 
same time, protein is good fuel itself, and there is no 
reason for restricting one's intake to the minimum, 
under ordinary circumstances. For a man of average 
weight, from two to two and one-half protein calories 
per pound of body weight will adequately protect the 
body against protein starvation and leave some surplus 
to be burned as fuel. 
Where strict economy must be practiced, it is well to 
remember that adequate fuel is the first requisite for 
good nutrition, and the use of protein simply for fuel is 
extravagant. On the other hand, many protein foods 
are easy to digest, and when economic conditions do not 
forbid may be used more freely. There are limits, how- 
ever, beyond which it does not seem wise to go. When 
a very large proportion of the day's fuel is protein ma- 
terial there is produced in the body a kind of stimu- 
lation which results in an increased production of body 
heat. This is of no advantage so far as we know, except 
when a person is exposed to cold and can utilize this 
heat to maintain his body temperature instead of gener- 
ating more by shivering or more active muscular ac- 
tivity. In extremely cold climates or in severe winter 
weather in temperate regions, a liberal supply of protein 
in the diet may promote physical comfort. On the 
other hand, in hot weather, especially with much hu- 
midity, dissipation of heat which the body is inevitably FOOD FOR THE ADULT MAN 
73 
generating becomes difficult, and an extra supply of heat 
arising from a large amount of protein in the diet simply 
increases the difficulty of keeping comfortable, and may 
be a real menace to health. Furthermore, individuals 
differ in the ease with which they get rid of the surplus 
nitrogen. Sometimes large amounts of protein food, 
especially meats, tend to increase intestinal putrefaction 
and bring on a whole train of unfavorable symptoms; 
sometimes the kidneys' powers are overtaxed, and certain 
forms of nitrogen tend to accumulate in the body to its 
disadvantage. For such reasons, a moderate supply of 
protein, covering fully the needs for nitrogen, but not serv- 
ing as the chief source of fuel, will produce the best results. 
It is often convenient to express this in terms of the 
total day's fuel. An allowance of two calories per 
pound for a man of average weight means about 300 
calories per day. If his total energy requirement is 
3000 calories, this means approximately 10 per cent of 
his fuel in the form of protein; if the total is 2500 calo- 
ries, 12 per cent in the form of protein. Two and one- 
half calories per pound for a man consuming 3000 calories 
would mean about 15 per cent of his fuel as protein. 
A higher proportion results in more loss of heat from the 
stimulating power of protein, so that in general the body 
needs seem best met by supplying from 10 to 15 per 
cent of the total fuel in the form of protein, except when 
a man is in bed, in which case care should be taken that 
he has at least two protein calories per pound. By 
reference to the dietaries already given 1 it will be seen 
1 See pages 58, 59, 64, 66, and 68. 74 
FEEDING THE FAMILY 
that the protein supply falls within the limits suggested 
here. 
That proteins are composed of amino acids of different 
kinds, and that the nutritional efficiency of any particu- 
lar protein or mixture of proteins is really a matter of 
just what amino acids it is capable of yielding, has al- 
ready been pointed out (page 19). Fortunately, pro- 
teins are of many kinds, and usually several are asso- 
ciated in any single food. Cereal proteins alone do not 
yield a protein mixture which can be depended upon 
exclusively, but milk, eggs, and meat, each and all, make 
good any amino acid deficiencies in the cereal foods, 
even when used with them in rather small amounts. 
This is another reason why a pint of milk in the diet 
of an adult every day is a good rule. 
Liebig, the first great student of protein in nutrition, 
thought that meat, being most like man's muscle, would 
be most efficient in replacing it. He had no idea that 
all proteins are literally taken to pieces in the digestive 
tract and all the parts (amino acids) reassembled by the 
cells according to their needs. Liebig's notion has been 
slow in giving way to the newer conception of the place 
of protein in nutrition, and many spend money in main- 
taining a traditionally high amount of meat in the diet 
who might be using their money to better advantage 
and perhaps securing better health. The regard in 
which meat is held is probably largely due to its peculiar 
texture and to certain substances found in its juices 
which give it a pronounced and agreeable flavor and 
exert a stimulating effect upon appetite and digestion. FOOD FOR THE ADULT MAN 
75 
Meat agrees with the lazy eater who bolts his food, 
because it does not require mixing with saliva, being 
dissolved by the gastric juice of the stomach even if 
swallowed in comparatively large pieces. 
As regards satisfying real body needs, meat proteins 
are by no means superior to all others. In fact, the 
proteins provided by nature for building body protein, 
as in the growth of the young, are found in milk and 
eggs. The value of milk as a source of protein for 
growth cannot be disputed. Meat has certain disad- 
vantages as the sole or chief protein food of the diet. 
Associated more or less intimately with the protein of 
meat we find certain substances called "purins," to 
which, in part, the flavor is due. These purins are not 
nutritious, but are gradually transformed in the body 
to uric acid, to be carried off as waste in the urine. Per- 
sons inclined to gout have difficulty in getting rid of 
uric acid, and the more meat they eat the more uric acid 
tends to accumulate in the system, circulating in the 
blood and depositing in the joints. If protein is taken 
in moderation and chiefly from eggs, milk, cheese, bread, 
and nuts, which contain no purins, dangers of this diffi- 
culty may be reduced. Meat proteins are also particu- 
larly liable to intestinal putrefaction, while milk not only 
is less liable to this kind of decomposition, but actually 
helps to decrease the number of putrefactive bacteria in 
the intestines. For persons of indoor sedentary life a 
very liberal use of meat is certainly undesirable. Even 
athletes, for whom meat was once thought especially 
necessary, have demonstrated the possibility of reducing 76 
FEEDING THE FAMILY 
their daily consumption to one-sixth the amount which 
the training table previously provided, with an actual 
increase in their capacity for endurance. Aside from 
questions of health the economic advantages of some 
other protein foods over meat are easily demonstrated. 
By reference to the table on page 21 1 it will be seen 
that 100 calories of lean round of beef will yield 54.5 
protein calories. Six portions will, therefore, supply 
327 protein calories, enough protein for an average-sized 
man for a day. But these 600 calories will cost 38 
cents (with beef at 45 cents a pound in the market) and 
if his fuel requirement is 3000 calories, 2400 must still 
be bought to make up the day's total. If milk be se- 
lected, it will take 17 portions, costing 37.7 cents (with 
milk at 15 cents per quart), but leaving only 1300 calo- 
ries to be obtained from other sources. If eggs are 
chosen, 9 portions will be required, costing 36 cents 
(with eggs at 40 cents a dozen), but requiring only 2100 
calories to supplement those from protein. Milk and 
eggs are not only adequate substitutes for meat, but they 
carry in addition a rich supply of ash constituents and 
vitamins which would have to be added to the meat 
ration to make it equally valuable with either of the 
other two. The housewife who provides a somewhat 
varied diet, ample in fuel value, including milk and eggs, 
need not feel that she is depriving her family of any 
essential if she furnishes a very small amount of meat 
or none at all. One-fourth of a pound a day as an aver- 
age for each adult man will provide approximately one- 
1 Protein in loo-calorie portions. FOOD FOR THE ADULT MAN 
77 
third of his protein requirement; bread, cereals, fruit, 
and green vegetables will furnish another third; and the 
remainder can be obtained with little difficulty from a 
glass of milk, an egg, some cheese, beans, or nuts. 
Attention has already been called in Chapter 11 to 
the importance of the ash constituents of food - how 
they enter into the structure of the skeleton and the soft 
tissues, and take a prominent part in the maintenance of 
life and health through the regulation of body processes. 
The results of ash starvation would not be manifested 
so quickly as those of deprivation of vitamins, water, 
fuel, or protein (nitrogen) because the amounts lost 
daily are small and in an adult the reserves in the body 
are comparatively great. Nevertheless, the ash supply 
is worthy of consideration in any food. Studies of what 
men actually do eat reveal that the elements most likely 
to be taken in too small amounts for a good daily bal- 
ance are phosphorus, calcium, and iron. A comparison 
of a reasonable supply of these elements for an adult with 
the amounts furnished by several combinations of food 
otherwise very excellent will show how ash-bearing foods 
might be neglected (1 and 2 below), and how introducing 
a single change will improve such food combinations 
(3 and 4 below). The quantities per day believed to 
be adequate for an average healthy man are as follows: 
Phosphorus 1.32 grams 
Calcium 0.67 gram 
Iron 0.015 gram 
THE ASH REQUIREMENT 
1 See pages 21-27. 78 
FEEDING THE FAMILY 
(1) A ration of lean meat, white bread, and butter 
would be ample in protein and total fuel, but conspicu- 
ously deficient in calcium. 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Calcium 
Grams 
Phos- 
phorus 
Grams 
Iron 
Grams 
Bread, white (i| 
loaves) . . . 
20.7 
216 
1500 
0.165 
0.525 
0.0053 
Beef, lean . . 
9-0 
216 
400 
0.029 
0.556 
0.0077 
Butter . . . 
2.8 
4 
600 
0.012 
0.012 
- 
Total . . 
436 
2500 
0.206 
1.093 
0.0130 
(2) A diet of white bread and milk would be adequate 
in protein and total calories, high in calcium and phos- 
phorus, but poorly supplied with iron. 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Calcium 
Grams 
Phos- 
phorus 
Grams 
Iron 
Grams 
Milk (7I cups) . 
61.2 
228 
1200 
2.088 
I.608 
0.0042 
Bread, white (1J 
loaves) . . . 
17-9 
187 
1300 
O-I43 
0-455 
0.0046 
Total . . 
415 
2500 
2.231 
2.063 
0.0088 
(3) It is evident that the substitution of some milk 
in the bread-beef-butter diet will remedy its calcium 
shortage. 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Calcium 
Grams 
Phos- 
phorus 
Grams 
Iron 
Grams 
Bread, white (ij 
loaves) . . . 
17-9 
187 
1300 
0-143 
0-455 
0.0046 
Beef .... 
6.8 
163 
3°o 
0.024 
0.442 
0.0062 
Butter . . . 
2-3 
3 
500 
0.010 
0.010 
- 
Milk (25 cups) . 
20.4 
76 
400 
0.696 
0.536 
0.0014 
Total . . 
429 
2500 
0.873 
1-443 
O.OI22 FOOD FOR THE ADULT MAN 
79 
(4) The second diet could be liberally supplied with 
iron by the simple expedient of substituting graham 
bread for white. 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Calcium 
Grams 
Phos- 
phorus 
Grams 
Iron 
Grams 
Milk (7! cups) . 
Bread, graham 
61.2 
228 
1200 
2.088 
I.608 
0.0042 
(i| loaves) 
17.6 
177 
1300 
0.260 
I.092 
0.0125 
Total . . 
4°5 
2500 
2.348 
2.700 
0.0167 
In the probability of satisfying the ash requirement 
lies one advantage of a mixed diet. If some foods 
known to be rich in iron, calcium, and phosphorus are 
included each day, one may rest assured that the ash 
constituents will be adequately provided for, without 
detailed calculations like those just cited. Milk is the 
most valuable source of calcium; a single roo-calorie 
portion will supply one-third of the day's requirement. 
Other valuable sources are indicated in the table on 
page 25.1 One portion of milk will also supply one- 
ninth of the day's phosphorus requirement. Eggs (es- 
pecially the yolk), cereals from whole grains, lean meat, 
dried peas and beans, are desirable for their phosphorus 
content. (See table, page 22.)2 With the exception of 
milk, the foods just named, also fruits and green vege- 
tables, are rich sources of iron. (See table, page 24.)3 A 
1 Calcium in 100-calorie portions. 
2 Phosphorus in roo-calorie portions. 
2 Iron in roo-calorie portions. 80 
FEEDING THE FAMILY 
large serving of spinach will of itself supply one-third of 
the day's iron requirement. If one makes it a general rule 
to have a pint of milk (including that concealed in vari- 
ous foods by cookery) in the dietary program to insure 
the calcium and phosphorus supply, and adds some vege- 
table rich in iron daily, using eggs, meat, and cereals with 
the bran retained from time to time, but not necessarily 
all of them every day, there is little likelihood of the diet 
of the adult being deficient in ash constituents. 
The necessity for at least three different vitamins in 
the diet has already been pointed out. While the de- 
mand for these is not so great in the adult as in the grow- 
ing child, their presence in the diet is essential to the 
maintenance of health and resistance to disease. One 
may live on a higher plane of vitality when the diet is 
well-balanced in regard to these as well as all other fac- 
tors. Scientific investigation has not yet gone far 
enough to tell definitely how much is required, but it 
seems certain that with one or two first-class sources of 
each in the diet daily, there is no likelihood of deficiency 
for any grown man. With a little forethought, even a 
very economical diet (precluding the use of butter and 
generally of eggs) may still have its A vitamin supply 
in milk, liver, and such vegetables yielding the vitamin 
as may be available from time to time. At almost any 
season at least one may be had - cabbage, tomatoes, 
carrots, beet and dandelion greens, making almost the 
cycle of the seasons. The B vitamin is so widely dis- 
THE VITAMIN REQUIREMENT FOOD FOR THE ADULT MAN 
81 
tributed in fruits and vegetables, that a diet regularly 
containing almost any of these in addition to milk will 
be safeguarded against any shortage. The C vitamin is 
best insured by a fairly regular supply of fresh fruits 
and vegetables, being sure that choice is not confined 
to those least rich in the vitamin or that it has not been 
destroyed by heating, aging, or drying. Vegetables de- 
pended upon for the C vitamin should be cooked as short 
a time as possible, if cooked at all.1 
With a little knowledge, it is not necessary to have 
elaborate cookery or many kinds of food to keep a man 
well nourished. So simple a ration as milk and graham 
bread (see page 79) will supply everything but the C 
vitamin. Add an orange or a tomato a day and one 
might subsist in health without further thought about 
food. The bread-butter-beef-milk diet shown to be 
adequate in calories, protein, and mineral constituents 
(page 78) needs also the addition of something for the 
C vitamin and for ballast. Spinach or cabbage would 
fulfill both requirements. Once a feasible plan has been 
worked out, variety may be secured by changes from 
one food to another of the same general character. 
Thus one cereal may generally be replaced by another 
or by bread; one kind of meat by another; one green 
vegetable by another, giving that variety which is con- 
venient and helps to maintain good appetite. Warm 
food usually adds to the ease with which a meal is di- 
gested, and often to its relish. 
1 For full information as to the vitamin content of various foods, 
consult the Appendix, Table XI. CHAPTER IV 
FOOD FOR THE ADULT WOMAN 
Energy Requirement 
However much civilization may tend to empha- 
size certain physiological and psychological differences 
between men and women, when we come to study their 
essential food needs we find that the laws of energy 
exchange are practically the same for both sexes. Res- 
piration, circulation, digestion, and muscular tension,- 
all forms of internal body work, - demand their daily 
quota of fuel; the larger the body, the more fuel re- 
quired to run it; the more external work done by 
the human machine, the more fuei demanded for this 
purpose. 
In actual comparisons between Iv'ng men and 
women, we recognize that men as a class are larger and 
heavier than women; they also tend to have a higher 
muscular development and to carry on more severe 
muscular work; wherefore the common notion that men 
as a rule eat more than women is true. But when we 
compare men and women of the same height and weight, 
lying at rest so that differences in external activity are 
82 FOOD FOR THE ADULT WOMAN 
83 
excluded, we find them requiring about the same number 
of calories, the differences being no greater than between 
athletically developed and ordinary men, or between 
tall and muscular men, as compared with short and fat 
men. Women as a class tend to have more body fat in 
proportion to their weight, which reduces the amount 
of active working muscle. If a man and a woman do 
the same kind and amount of work, the expenditure of 
energy to accomplish the task will be as great for the 
woman as for the man. We shall not fall into any 
serious error then in applying to women the same 
table already used for calculating the fuel require- 
ments of men. 
Kind of Activity 
Calories per 
Pound per 
Hour 
Sleeping 
1 
2 
Sitting (reading, hand or power machine sewing, knit- 
ting, writing) 
5 
Standing 
Light exercise (dishwashing, cooking for 2-4 persons, 
bed making, sewing with foot power) 
I 
Moderate exercise (cooking for 6-12 persons, sweeping, 
ironing, scrubbing by hand) 
4-4 
Active exercise (cooking for large groups, ironing, scrub- 
bing with heavy implements, etc.) 
4-2 
Taking the weight of the average woman as 123 pounds, 
we may estimate the energy requirement of a house- 
keeper doing all but the washing and heavy cleaning 
for a family of five as follows : 84 
FEEDING THE FAMILY 
Calculated Energy Requirement for Twenty-four Hours for 
a Moderately Active Woman Weighing 123 Pounds 
Activity 
Hours 
Calories 
Sleeping 
8 
492 
Sitting 
5 
369 
Standing 
2 
185 
Light exercise 
6 
738 
Moderate exercise 
3 
461 
Total 
24 
2245 
The daily requirement for the average woman in some 
of her common occupations will be approximately as 
follows: 
1. At rest 1600-1800 Calories per day 
2. Sedentary occupations 2000-2200 Calories per day 
Milliners Teachers 
Bookkeepers Seamstresses 
Stenographers Machine operatives 
3. Occupations involving standing, walk- 
ing, or manual labor 2200-2500 Calories per day 
Cooks in family groups 
General housekeepers 
Chamber maids 
Waitresses 
4. Occupations developing muscular 
strength 2500-3000 Calories per day 
Laundresses 
Cooks for large groups 
Women's appetites tend to be more fickle than men's, 
perhaps partly due to the fact that in the past they have 
not had very high ideals of health and have not made 
themselves lead such lives as to produce good steady FOOD FOR THE ADULT WOMAN 
85 
appetites. They have stayed too much indoors, taken 
too little systematic exercise and rest, and been confined 
too closely to one environment, to get that nervous and 
muscular poise which brings good tone to the alimentary 
tract and hence a healthy appetite. Eating is primarily 
a duty; nature has graciously made it also a physio- 
logical and social pleasure for most people; but whether 
she has or not, the duty remains, and science steps in 
to guide when the palate fails as a monitor of health. 
For women perhaps more than for men is appetite apt 
to be perverted and a knowledge of food values of con- 
stant practical use. 
The following food plans and dietaries are suggestive 
of ways of supplying suitable fuel for active and seden- 
tary women. They are also arranged with a view to 
insuring an adequate supply of proteins, ash constitu- 
ents, and vitamins. 
A Day's Food Plan for an Active Woman 
Fuel Requirement: 2600-3000 Calories Cost: 2^-3^ per 100 Calories 
Breakfast : Fresh or stewed fruit 50-100 Calories 
Cereal 50-150 Calories 
Milk 100-300 Calories 
Cream 100-200 Calories 
Creamed fish 
or 
Fish balls 
or 
Eggs 
loo-zoo Calories 
Toast or muffins 50-150 Calories 
Sugar 50-100 Calories 
Coffee - 
600-800 Calories 86 
FEEDING THE FAMILY 
Luncheon : Thick vegetable soup with crackers 
or 
Cheese or nut salad 
or 
Scalloped eggs and tomatoes 
or 
Cold meat and potatoes 
250-400 Calories 
Bread 100-200 Calories 
Butter 100-200 Calories 
Canned, dried, or fresh fruit with cake 200-400 Calories 
700-1200 Calories 
Dinner : Soup with rice, noodles, or vegetables . 25-100 Calories 
Roast rump of beef 
or 
Mutton 
or 
Pork chop 
200-350 Calories 
Potatoes or macaroni 150-250 Calories 
Boiled onions or other seasonable vege- 
table 150-200 Calories 
Simple vegetable salad 
or 
Celery 
or 
Olives 
50-150 Calories 
Bread 50-200 Calories 
Butter 50-200 Calories 
Fruit gelatin or tapioca 
or 
Brown Betty 
or 
Fruit pie 
. . . . 200-400 Calories 
900-1400 Calories  
Food Material 
Corn a In Southern 
Weight (oz.) 
Measure 
Food Material 
Weight (oz.) 
Measure 
2. 
3- 
4- 
5- 
Creamed asparagus on toast 
Potato chips 
Baked potato 
Stuffed pepper (with ham) 
3-4 
4.6 
o.6 
3° 
2-5 
I cup 
Small serving 
io pieces 
i medium 
I pepper 
6. 
7. 
8. 
9- 
Buttered Lima beans 
Stuffed tomato 
Spinach with egg 
Scalloped onions 
t-7 
4.0 
7-6 
2-5 
1 cup 
i medium 
t cup 
8 cup 
ioo-Calorie Portions of Cooked Vegetables 1 
1 Cf. Appendix, Tables I and III. FOOD FOR THE ADULT WOMAN 
87 
A Dietary for an Active Woman, Based on the Preceding Plan 
Fuel Value: 2865 Calories Cost: 2^-3^ per 100 Calories 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Breakfast : 
Canned pineapple (B, A) . 
i slice 
1.2 
- 
50 
Cornflakes (B) 
t cup 
0-5 
3 
50 
Milk (A, B) 
I cup 
8-5 
34 
170 
Fish balls (B) 
2 small 
2.6 
21 
150 
Toast 
2 slices 
1.1 
14 
100 
Sugar 
i tbsp, (scant) 
o-5 
- 
50 
Butter (A) 
i tsp. 
O.I 
- 
30 
Cream, thin (A, B) . . . 
1 cup 
i.8 
5 
100 
Coffee 
I cup 
- 
- 
- 
700 
Luncheon: 
Cheese souffle (A, B) . . 
1 cup 
2-5 
27 
150 
Turkish pilaf (C, B, A) . . 
I cup 
7-5 
9 
100 
Corn muffins (B) .... 
2 small 
2.4 
26 
200 
Butter (A) 
i tbsp. 
o-5 
1 
100 
Canned apricots (B). . . 
| cup 
4.8 
5 
100 
Chocolate loaf cake . . . 
piece 2 j in. X 
25 in. X ijin. 
i.8 
10 
200 
Milk (A, B) 
i cup 
8-5 
34 
170 
1020 
Dinner: 
Vegetable soup (B) . . . 
i cup 
6.o 
18 
25 
Pork chops 
i large 
2.4 
92 
250 
(Raw 
weight) 
Glazed sweet potatoes (A, 
B) 
2 halves 
5-2 
10 
250 
Mashed turnips (C, B) . . 
1 cup 
4-5 
7 
50 
Cole slaw (C, B, A) . . . 
2 cup 
i-4 
3 
5° 
Rolls 
2 small 
i-5 
15 
120 
Butter (A) 
i tbsp. 
o-5 
1 
IOO 
Apple tapioca (C, B) . . 
t cup 
5-4 
2 
150 
Cream sauce (A, B) . . . 
I cup 
i-7 
5 
150 
1145 
Total for day 
342 
2863 88 
FEEDING THE FAMILY 
A Day's Food Plan for a Sedentary Woman 
Fuel Requirement: 1800-2300 Calories Cost: 2^-^^ per 100 Calories 
Breakfast: Fruit 100 Calories 
Cereal or omelet or bacon . . . . . 50-100 Calories 
Toast or muffins 50-200 Calories 
Butter 33-100 Calories 
Cereal coffee with cream and sugar 
or milk or cafe au lait or cocoa 
100-200 Calories 
400-600 Calories 
Luncheon: Cream soup or creamed meat on 
toast or macaroni croquettes, 
cheese sauce or egg, fish, or 
cheese salad 
150-250 Calories 
Rolls 100-150 Calories 
Butter 50-100 Calories 
Fruit 100-150 Calories 
Cocoa or milk 150-175 Calories 
600-800 Calories 
Dinner : Soup 25-100 Calories 
Croutons or crackers 25-50 Calories 
Roast beef 
or 
Nut loaf 
or 
Meat pie 
150-300 Calories 
Potatoes 
or 
Rice 
or 
Baked banana 
100-150 Calories 
Spinach or other green vegetable . . 10-50 Calories 
Crackers or bread and butter .... 15-50 Calories 
Lettuce, tomato or other simple salad . 75-150 Calories 
Sherbet 
or 
Custard 
or 
Fruit jelly or whip 
200-300 Calories 
8oo-uoo Calories FOOD FOR THE ADULT WOMAN 
89 
A Dietary for a Sedentary Woman, Based on the Preceding 
Plan. I 
Fuel Value: 2000 Calories 
Cost: 25-3! £ per ioo Calories 
Measure' 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Breakfast : 
Orange (C, B, A) . . . 
i orange 
9-5 
7 
ioo 
Omelet (A, B) .... 
i egg 
2.0 
28 
IOO 
Toast 
i slice 
0-5 
7 
50 
Butter (A) 
i tsp. 
0.1 
- 
3° 
Cocoa 11 
1 cup 
6.7 
16 
120 
400 
Luncheon: 
Corn a la Southern . . . 
Fruit salad (C, B) (mayon- 
J cup (scant) 
4.2 
20 
125 
naise) 
I cup 
3-o 
6 
200 
French rolls 
i roll 
i-3 
12 
IOO 
Butter (A) 
2 tsp. 
0-3 
- 
66 
Milk (A, B) 
t cup 
6-3 
24 
124 
Sugar cookies 
2 large 
1.0 
7 
IOO 
7i5 
Dinner : 
Cream of pea soup (B, A) . 
s cup 
5-2 
16 
IOO 
Croutons 
| doz. 
0.4 
3 
50 
Lean roast beef .... 
slice 
5 in. X 6 in. 
X s in. 
i-5 
42 
150 
Baked potato (C, B) . . 
Spinach a la creme (A, B, 
i medium 
3-o 
ri 
IOO 
C) 
Tomato salad (C, B, A) 
| cup (scant) 
1.8 
4 
45 
(French dressing) . . . 
i serving 
4-5 
3 
170 
Saltines 
i saltine 
o.x 
i 
15 
Tapicoa cream (A, B) . . 
i cup 
7-o 
3° 
255 
885 
Total for day . 
237 
2000 
1 See Table III, Appendix, p. 388. 90 
FEEDING THE FAMILY 
A Dietary for a Sedentary Woman, Based on the Preceding 
Plan. II 
Fuel Value: 2035 Calories Cost: 1^-2^ per 100 Calories 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Breakfast : 
Orange (C, B, A) . . . 
2 orange 
4-7 
3 
50 
Cream of wheat (B) . . . 
i cup 
3-o 
6 
50 
Cornmeal muffins (B) . . 
2 small 
2.4 
26 
200 
Butter (A) 
Top milk for cereal and 
2 tsp. 
o-3 
- 
60 
coffee (io oz.)(A, B) . . 
1 cup 
3-i 
14 
ISO 
Sugar 
i tbsp. 
o.6 
- 
60 
Coffee 
i cup 
- 
- 
- 
570 
Luncheon: 
Creamed salmon on toast 
1 cup and 
(A, B) 
2 slices 
7.0 
77 
350 
Cole slaw (C, B, A) . . . 
i cup 
i-4 
3 
50 
Bread 
i slice 
0.7 
7 
50 
Butter (A) 
J tbsp. 
0.2 
50 
Apple sauce (C, B) . . . 
s cup 
3-5 
1 
100 
Sponge cake (A, B) . . . 
piece i| in. 
Xijin. X2 in. 
0.9 
11 
100 
Russian tea 
i cup 
- 
- 
- 
Sugar for tea 
i tbsp. 
o-3 
- 
30 
730 
Dinner : 
Stuffed steak 
slice 3 in. diam. 
1 in. thick 
2.2 
78 
200 
Tomato sauce (C, B, A) 
I cup 
2-5 
5 
1OO 
Browned potatoes (C, B) . 
i medium 
potato 
3-5 
11 
125 
Boiled onions (B, C) . . 
2 onions 
5-o 
10 
IOO 
Bread 
i slice 
o-7 
7 
50 
Butter (A) 
| tbsp. 
0.2 
- 
50 
Coffee jelly 
Whipped cream (sweetened) 
2 cup 
4-0 
4 
40 
(A, B) 
11 tbsp. 
0-7 
1 
70 
735 
Total for day 
264 
2035 FOOD FOR THE ADULT WOMAN 
91 
Thin and Fat Women 
FAT WOMEN 
To eat out of proportion to one's need, either on the 
side of meagerness or superfluity, is culpable. Tables 
of normal weight for age and height should be consulted 
and effort made to maintain an approximately normal 
weight. The normal weight at thirty is regarded as 
the most favorable to health in subsequent years.1 If 
ordinary eating habits result in this, as they should, we 
may rest assured that the diet is satisfactory as to quan- 
tity of fuel; if not, some attention should be given to 
the matter. The tendency to take on extra fat is ap- 
parently greater in women than men, and should be 
especially watched if hereditary. The only sure and 
healthful way to prevent it is to be abstemious in food. 
A pound of body fat means the storage of some 4000 
calories. The time to adjust the diet is when the tend- 
ency to store fat begins to appear. Once a great excess 
has accumulated, the problem of its removal without 
harm becomes more complicated; and extensive "reduc- 
ing" should be carried on only under the supervision of 
a physician who can regulate the rate of fat loss accord- 
ing to the general health. But in the early stages of 
growing fat, careful weighing of food or "counting the 
calories" will prove effectual and safe, but must be 
persisted in, perhaps throughout life. Suggestions in re- 
gard to the choice of food have already been given in 
Chapter III, but a dietary whose total fuel value is more 
likely to meet a woman's requirements is given below. 
1 See Appendix, Table IV, Height and Weight for Women at Dif- 
ferent Ages. 92 
FEEDING THE FAMILY 
A Reducing Diet Suggested for an Overfat Woman 
Fuel Value: 1052 Calories Ordinary Requirement: 2400 Calories 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Breakfast : 
Apple (C, B) 
1 medium 
4-9 
2 
65 
Egg (A, B) 
1 egg 
2.4 
27 
75 
Toast 
1 slice 
o-5 
7 
50 
Coffee1 
1 cup 
- 
- 
- 
Skim milk (B, A) . . . . 
i| tbsp. 
1.0 
3 
10 
10.30 a.m. : 
Bouillon 
5 cup 
4.0 
10 
12 
Water cracker 
1 cracker 
0.1 
1 
IO 
Luncheon: 
Lean cold roast beef . . . 
medium 
3-5 
97 
150 
serving 
Rye bread (B) 
2 thin slices 
o-7 
7 
50 
Lettuce and cottage cheese 
salad 
Lettuce (C, A, B) . . . 
ad libitum 1 
Cheese (A, B) . . . . 
tbsp. > 
- 
40 
85 
French dressing . . . 
| tbsp. J 
4.30 p.m. : 
Tea with lemon1 . . . . 
1 cup 
- 
- 
- 
Water cracker 
1 cracker 
0.1 
I 
10 
Dinner : 
Boiled cod with lemon . . 
large serving 
8.2 
209 
225 
Boiled potato (C, B) . . 
| medium 
1.8 
6 
50 
Cauliflower (plain) (B) . . 
large serving 
3-o 
6 
25 
Butter (A) 
1 tsp. (scant) 
0.1 
- 
30 
Watercress and egg salad 
Watercress2 
ad libitum 1 
Egg (A, B) 
1 egg y 
- 
27 
IIO 
French dressing . . . 
| tbsp. J 
Orange (C, B, A) . . . . 
i large 
4-7 
3 
50 
Black coffee 
demi-tasse 
- 
- 
- 
10.30 p.m. : 
Hot skim milk (B, A) . . 
J cup 
4-3 
16 
45 
Total for day 
462 
1052 
1 Saccharine may be used for sweetening if desired. 
2 Not investigated, but all greens are probably rich in A, B, and C. FOOD FOR THE ADULT WOMAN 
93 
THIN WOMEN 
Women of nervous temperament are apt to be too 
thin. They expend much energy in heightened muscu- 
lar tension, while nervous disturbances quickly react on 
the alimentary tract, making it difficult to take or digest 
sufficient food. Only an intelligent persistence in taking 
regularly a supply of food in excess of immediate needs 
will result in a gain of weight. The removal, as far as 
possible, of nervous excitement or irritation and avoid- 
ance of great muscular exertion, limiting exercise to the 
lighter forms, are great helps in adjusting the balance 
between intake and outgo of energy. 
To be more than ten per cent under weight for one's 
height usually means lessened physical efficiency.1 
This is not always realized by any means. Studies of 
under-weight college women have shown that they re- 
garded themselves as well, and were surprised at how 
much more buoyant they felt, and how much less easily 
fatigued, when they began to gain in weight. 
Food must be taken regardless of appetite, and often 
also regardless of minor digestive disturbances, for these 
do not necessarily signify that food is not going to be 
utilized finally. At the same time it is wise to choose 
food which can be taken without repugnance and which 
will digest with the greatest ease. Fluid foods are most 
easily taken when appetite fails, and make practical 
additions to the usual diet. Milk, which is so valuable 
1 See Appendix, Table VI, Height and Weight for Women at Dif- 
ferent Ages. 94 
FEEDING THE FAMILY 
a food, can be taken in many forms: hot, cold, with 
added cream or milk sugar, or both; in cocoa and choco- 
late ; in sherbets and ice creams; as buttermilk, zoolak 
or koumiss; so that it is one of the easiest foods to add 
to the diet. Fruit juices from sweet fruits, or with their 
fuel value artificially increased by the addition of milk 
sugar, make agreeable and nutritious beverages. Raw 
eggs are easily swallowed and give a good return for the 
effort made, whether taken plain or modified by being 
beaten up with milk, cream, or fruit juice. A little 
study of food values should make it possible to find ac- 
ceptable ways of increasing the fuel intake. Three 
glasses of milk, added to the regular diet, will mean an 
increase of 500 or more calories; an extra pat of butter 
taken at each meal will add 300 calories. From one to 
three tablespoons of olive oil may be taken after each 
meal, increasing the fuel intake from 300 to 900 calories. 
Very often the easiest way to increase the food intake 
is by one or two additional meals, e.g., mid-morning and 
mid-afternoon lunches, or a morning lunch and a glass 
of milk or other nourishing beverage just before going 
to bed. This is especially true for women whose work 
is exhausting, so that they come to their regular meals 
"too tired to eat." It is hard to fatten an overworked 
person, and rest should be sought - long hours of sleep 
at night and a short period of lying flat and relaxed (if 
only ten minutes) in the middle of the day; but even a 
slight surplus of food over immediate needs, if persist- 
ently taken, will in time have its favorable effect on 
the general health and especially on the nervous system. FOOD FOR THE ADULT WOMAN 
95 
To get the best results, considerable increases in the food 
intake should be maintained, with just enough exercise 
to promote a good appetite. One example of a fatten- 
ing diet has already been given;1 another, approximating 
a little more closely the average requirement of a woman, 
is presented on the next page. 
The Protein, Ash, and Vitamin Requirements 
Just as the laws which control energy requirement 
operate in the same way for women as for men, so the 
requirements for protein and ash differ little for the two 
sexes under ordinary conditions. A woman requiring 
eight-tenths as much fuel as a man will probably need 
eight-tenths as much calcium and phosphorus and from 
two to two and one-half protein calories per pound. 
She will probably need more iron because of the extra 
loss of this element in menstruation. Hence it is wise 
to see that the iron-bearing foods are supplied liberally. 
Fortunately salads of green vegetables and fruits are well 
liked by most women and constitute an easy way of 
introducing iron into the diet.2 No more is known 
about the quantitative vitamin requirements of women 
than of men, but from animal experimentation there 
would appear to be no difference in the needs of the 
sexes under ordinary conditions. Foods which insure 
a liberal ash supply will in the main carry vitamins, 
though there are exceptions, so that tables should be 
1 See page 66. 
2 See discussion of phosphorus, calcium, and iron contents of foods, 
pages 22-25. 96 
FEEDING THE FAMILY 
A Fattening Dietary Suggested for a Thin Woman 
Fuel Value: 3000 Calories Ordinary Requirement: 2400 Calories 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Breakfast : 
Prunes (B) 
4 medium 1 
1.4 (dry) 
3 
100 
Grapenuts (B) 
3 tbsp. 
1.0 
12 
100 
Egg (A, B) 
1 egg 
2.4 
25 
70 
Toast 
2 slices 
1.0 
14 
100 
Butter (A) 
1 tbsp. 
0.5 
1 
100 
Cream, thin (A, B) . . . 
1 cup 
5-4 
15 
3°o 
Sugar 
1 tbsp, (scant) 
o-5 
- 
50 
Coffee 
1 cup 
- 
- 
- 
10.30 a.m. : 
Cocoa III2 (A, B) ... 
f cup 
7.6 
32 
250 
Luncheon: 
Corn chowder (B) . . . 
f cup 
4-4 
18 
150 
Fruit salad (B, C) ... 
1 serving 
3-o 
6 
200 
Roll 
1 roll 
i-3 
12 
IOO 
Butter (A) 
15 tbsp. 
0-7 
I 
150 
Chocolate blancmange with 
I cup 
5-4 
18 
200 
whipped cream (A, B) 
2 tbsp. 
o-9 
2 
IOO 
4 p.m. : 
Egg in orange juice (A, B, C) 
1 egg 
3 tbsp, juice > 
2 tsp. sugar J 
4.2 
25 
13° 
Dinner : 
Broiled steak 
piece 3 in. X 
i| in. X 1 in. 
3° 
70 
150 
Scalloped potatoes (C, B, A) 
1 cup (scant) 
5-2 
13 
150 
Buttered beets (B, A) . . 
i cup 
2.0 
3 
50 
Lettuce and tomato salad 
(C, B, A) 
1 serving 
5-4 
6 
200 
Salted almonds (B) . . . 
12 nuts 
o-5 
13 
IOO 
Boiled custard (A, B) . . 
| cup 
3-3 
20 
150 
Macaroons 
2 macaroons 
0.8 
6 
IOO 
Total for day .... 
3i5 
3000 
1 Soaked 24 hours, then allowed to stand 24 hours to dry. 
2 Two tbsp, milk sugar instead of cane sugar. See Table III, Ap- 
pendix, page 389. FOOD FOR THE ADULT WOMAN 
97 
consulted if one wishes to know the vitamin content 
of any particular food.1 
Food for the Prospective Mother 
Traditions in regard to food have a strong hold on 
the imagination in connection with those periods during 
which the unborn child or nursing infant derives its 
sustenance directly from its mother. Stuffing when 
food needs are not greatly increased, attributing mys- 
terious influences to specific food materials, and supply- 
ing inadequate fuel when food needs are really very much 
increased are common errors due to lack of knowledge 
of the fate and function of foods. 
It is reassuring for the prospective mother to remem- 
ber that all food is broken down in the chemical processes 
of digestion and reorganized in the body according to 
its needs. Meat helps to build muscle, not because it is 
already in that form, but because when digested it 
yields amino acids (page 19) which the body can recom- 
bine into its own kinds of protein; the proteins of milk 
and eggs, and many of the proteins of vegetables will 
yield exactly the same kind of amino acids and hence 
serve equally well for constructing new muscle. Nature 
tries to promote normal development of the offspring 
even under adverse conditions; if materials for the 
growth of the baby are lacking in the food they will be 
drawn as far as possible from the mother's body. Thus 
if the diet be deficient in calcium and phosphorus for 
bone formation, the mother's bones and teeth are likely 
1 Appendix, Table XI. 98 
FEEDING THE FAMILY 
to be the first to suffer loss, though, of course, a great 
scarcity is eventually likely to affect the baby. In cer- 
tain regions there is the possibility of insufficient iodine 
for the best functioning of the thyroid gland and the 
administration of a suitable preparation of iodine by a 
physician is desirable. 
Shortage of any one of the vitamins has been shown 
to have disastrous effects upon offspring. The body 
does not carry reserves of the B and C vitamin and must 
have new supplies constantly. While it does have the 
power of storing the A vitamin, often this has not been 
fed in sufficient amounts to allow much storage and in 
any case the demands of the unborn child for this vita- 
min are very great. Hence the A vitamin should be 
well represented in the mother's diet. 
In animal experiments it has been shown repeatedly 
that the offspring are born stronger and their mothers 
are able to nurse them better at less cost to themselves, 
when the A and B vitamins are both liberally supplied. 
The teeth of a child are largely determined before birth 
and shortages of ash constituents and vitamins affect 
them very unfavorably. The best way to equip a child 
with the best teeth his heritage allows is through atten- 
tion to the nutrition of the mother during pregnancy 
and lactation. At no time is a diet supplied with 
proteins adequate for growth, ash constituents of all 
kinds (especially calcium, phosphorus, and iron), and 
all of the known vitamins going to bring as big a return 
as when given to the mother upon whom an infant is 
depending for all its sustenance. FOOD FOR THE ADULT WOMAN 
99 
For the most part, the same kinds of food which con- 
stitute a well-balanced diet for the mother under ordi- 
nary conditions will serve for the mother and child. 
Simple dishes, prepared from easily digested foods, 
should be adhered to for the sake of good digestion, 
without which any food will fail of its purpose. When 
the digestive tract is particularly irritable, considerable 
care must be exercised in this respect, bearing in mind 
that fatigue, anxiety, and constipation may be large 
factors in indigestion. The majority of mothers suffer 
in the early stages of gestation from nutritional dis- 
turbances familiarly spoken of as "morning sickness." 
The cause of the nausea and vomiting at this time is 
not in the stomach itself, but is due to the fact that the 
connection between the mother and the embryo through 
the placenta is not yet perfectly established, and a mild 
form of poisoning results from substances produced in 
the process of placenta formation getting into the general 
circulation. The disappearance of the morning sick- 
ness is an indication that the connection between mother 
and child which secures nourishment for the embryo 
from the mother's blood has been fully established, and 
from this time on the mother's appetite should steadily 
improve. Any increases in the amount of food required 
on account of the developing child before the end of the 
fourth month of gestation have been shown to be prac- 
tically negligible. Beginning with the fifth month, 
growth is increasingly rapid up to the time of birth, but 
the actual amount of building material needed day by 
day is not very large, nor even in the last weeks will the 100 
FEEDING THE FAMILY 
energy demands be increased more than 20 per cent, or 
one-fifth of the mother's usual daily supply before preg- 
nancy. They will be practically in proportion to her 
increase in body weight. A woman of sedentary habits 
will then need from 2400 to 2800 calories per day, while 
a woman who is usually active will probably be some- 
what less so, and is seldom likely to require over 2800 to 
3000 calories. The increased requirements for building 
material and vitamins will be best met by the liberal use 
of milk and eggs, supplemented by fruit and green vege- 
tables. Frequent small meals are often utilized to 
better advantage than a few large meals in the last two 
or three months; in fact, most of the suggestions which 
have already been given in regard to a fattening diet 
will be helpful in adjusting the food intake at this time. 
The day's diet should include: 
1. A cereal made from the whole grain, as rolled or 
cracked oats or wheat, wheatena, barley, puffed wheat; 
these to be served as breakfast cereals thoroughly cooked, 
or in simple puddings. 
2. Milk, from a pint to a quart or more per day. 
This may be used as a beverage with meals, or between 
meals, or employed in making cocoa, custards, and other 
dishes. Sweet milk may be replaced by buttermilk, zoo- 
lak, malted milk, kumiss, etc., according to preference. 
3. Fruit, as oranges, apples, prunes, raisins, figs, 
dates, or other easily digested kinds, fresh or dried, 
cooked or raw. Fruit juices may be substituted for the 
whole fruit, especially where digestion is disturbed. 
Some kind of fresh fruit once a day is desirable. FOOD FOR THE ADULT WOMAN 
101 
4. A green vegetable, as spinach, peas, beans, lettuce, 
celery, cabbage, brussels sprouts, chard, etc. These 
may be served as salads, buttered, creamed, or in soups. 
They should be cooked as short a time as possible, and 
steamed or otherwise prepared so as to conserve the 
juices which contain valuable ash constituents and 
vitamins. Pea and spinach soups made with milk are 
often useful when digestion is poor. 
5. Meat, fish, or some substitute such as eggs or 
cheese, once a day. 
6. Butter, olive oil, bacon, peanut butter, or oleo- 
margarine in moderate quantities to add to the fuel 
value of the diet. If whole milk is used freely there is 
not likely to be any shortage of the A vitamin, but if 
the milk fat is not used, butter is desirable to replace it. 
Peanut butter has proteins of excellent quality in addi- 
tion to its high caloric value. For the sake of ease of 
digestion, fats are best used in their simplest form, on 
bread, with potatoes, rice and the like, rather than in 
the making of rich sauces and gravies. The food plan 
already given for a sedentary woman can easily be modi- 
fied to yield 2700 to 2800 calories by adding a pint of 
milk, a couple of eggs, two small tablespoons of butter, 
and a piece of sweet chocolate. The food plan and 
dietary for an active woman will be suitable when di- 
gestion is good, and the fuel value can be easily increased 
by the use of milk or eggs, which, as already indicated, 
also give desirable increases in building and regulating 
material. In economical dietaries bread should be 
made with milk and preferably from whole wheat, rye, 102 
FEEDING THE FAMILY 
or other dark flours. It will add then to the laxative 
quality of the diet, as well as to its ash content. Such 
bread is good for any one, but most needed when green 
vegetables and milk cannot be bought freely. 
Where cost must be carefully considered such menus 
as the following may prove useful: 
I 
Breakfast : Oatmeal, milk, and sugar 
Whole wheat bread and butter or butterine 
Cereal coffee or coffee, with an equal amount of hot milk 
added, or cocoa made with milk 
Stewed prunes 
Luncheon : Cream of tomato soup 
Cold corned beef 
Whole wheat bread and butter or butterine 
Tea or coffee (one-half milk), or cocoa 
Dinner : Lamb stew with vegetables (carrots, potatoes, onions) 
Cole slaw 
Whole wheat bread and butter or butterine 
Custard pie 
Tea or coffee (one-half milk), or cocoa 
II 
Breakfast : Wheatena, milk, sugar 
Dates, graham bread, and butterine 
Coffee (one-half milk), or cocoa 
Luncheon : Macaroni and cheese 
Stewed tomatoes 
Graham or rye bread and butterine 
Coffee (one-half milk), or cocoa 
Dinner : Baked split peas with bacon 
Boston brown bread 
Stewed onions 
Apple betty, milk and sugar 
Coffee (one-half milk), or cocoa FOOD FOR THE ADULT WOMAN 
103 
Ill 
Breakfast : Cracked wheat, milk and sugar 
Rye bread and butter or butterine 
Coffee (one-half milk) 
Apple 
Luncheon : Vegetable soup with crackers 
Whole wheat bread and peanut butter 
Figs (may be stewed) 
Cocoa or coffee 
Dinner : Corned beef hash 
Stewed cabbage 
Whole wheat bread and butter or butterine 
Rice or tapioca pudding (made with milk, molasses, and 
raisins) 
Coffee (one-half milk), or cocoa 
These menus may be supplemented by a cup of gruel 
or milk, with graham or whole wheat crackers, if an 
extra meal is desired. 
Food for the Nursing Mother 
It has been shown by calorimetric experiments that 
the total energy requirement of mother and child just 
after birth is almost exactly the same as the total re- 
quirement just before birth. But the normal healthy 
baby grows rapidly and makes increasing demands upon 
his commissary department. A baby a month old will 
take, on the average, two and one-third ounces of 
mother's milk per day for each pound of body weight, a 
twelve-pound child thus receiving about 28 ounces of 
milk in twenty-four hours. Since an ounce of mother's 
milk yields on the average 20 calories, the total day's 
fuel supply for such a child will be 560 calories. These 104 
FEEDING THE FAMILY 
must certainly be added to the mother's diet or they 
will be drawn from her body reserves. 
It also seems reasonable that there should be some 
surplus (at least ten per cent) over the estimated re- 
quirement of the baby, since we do not know just how 
efficiently food calories are converted into milk calories. 
It has been shown in some studies of nursing mothers 
that the quantity and quality of milk produced depend 
on a diet of good quality, meeting the mother's energy 
requirement plus that of the baby, rather than on an 
exaggerated energy intake. The following estimates of 
the increased energy demands made by the nursing in- 
fant are calculated on the basis of a ten per cent increase 
over estimated requirements. 
Additional fuel requirements for nursing a baby: 
First 3 months 60 calories per pound of infant's weight 
Second 3 months .... 50 calories per pound of infant's weight 
Third and fourth 3 months . 40-45 calories per pound of infant's weight 
This means that a woman of average weight and sed- 
entary occupation will require while nursing a baby 
as much food as if she were doing hard muscular work, 
i.e., 2800 to 3000 calories per day; while a woman 
actively employed may need even more than 3000 
calories. 
Not only is there this increase in the energy require- 
ment, but the construction of milk demands extra quan- 
tities of such important materials as protein, calcium, 
phosphorus, and vitamins. Studies with cows show 
that the efficiency of milk protein for the production of 
a new milk supply is about 60 per cent. Such data FOOD FOR THE ADULT WOMAN 
105 
indicate that the mixed diet ought to supply at least 
two protein calories for each one withdrawn in the 
mother's milk, and milk itself must be considered one 
of the most desirable foods for milk production. On 
this basis, from three to four protein calories should be 
allowed for every ounce of milk produced. 
For a woman supplying 28 ounces of milk per day, 
there should be an increase over the average consump- 
tion of 17 per cent in iron, 20 per cent in phosphorus, 
and 76 per cent in calcium. In other words, the most 
marked increase as regards ash is in the calcium re- 
quirement. This again is most easily met by milk, 
and also most economically, considering that milk sup- 
plies at the same time efficiently used protein. Two 
hundred calories of milk in addition to the ordinary 
mixed diet will cover the extra requirement for calcium 
and phosphorus for 28 ounces of human milk, while 50 
calories of lean beef, 10 of spinach, or one egg yolk will 
meet the additional need for iron. This shows that with 
a little care in the selection of foods there need be no 
danger of shortage of these important elements. The 
milk, spinach, and egg yolk will add materially to the 
A and B vitamin supply; and care to have some fresh 
fruit or potatoes, cabbage, or tomatoes in the diet will 
insure enough of the C vitamin. A liberal supply of 
water is also necessary. 
The general plan of diet suggested for the prospective 
mother1 may be followed by the nursing mother, and 
the dietaries for thin men and women2 will be sug- 
1 See page 100. 
2 See pages 66 and 96. 106 
FEEDING THE FAMILY 
gestive as to how to keep up the fuel value of the diet. 
Since foods are broken down in the digestive tract and 
made over in the body, it is absurd to think that par- 
ticular foods have specific effects upon the character 
of the milk. Any wholesome diet, ample in fuel and 
the other dietary essentials, is suitable for good milk 
production. At the same time it must be borne in mind 
that the mammary glands are very sensitive to nervous 
influences, and disturbances of digestion react very un- 
favorably upon the milk-secreting mechanism. There- 
fore any food which is known to disagree with the mother, 
or whose effect is doubtful, should be refrained from. 
And since the increased demands for food make the 
work of the digestive tract extraordinarily great, there 
is more danger than usual of an upset, and the diet 
should be correspondingly simpler and easier of digestion. 
Excitement, worry, fatigue, chill, constipation, all react 
quickly and unfavorably upon the milk secretion, and 
must be carefully guarded against. Successful nursing 
demands a quiet, contented life, in which food is intelli- 
gently chosen, and exercise, fresh air, and mental di- 
version are provided in due moderation. For the few 
months which are so critical in the life of the baby, less 
important interests must be set aside, even those of 
other members of the family who can better afford a 
little neglect. 
A very simple, inexpensive dietary, meeting the fuel 
requirements of the nursing mother also engaged in 
physical labor (from one of the menus on page 102), is 
given below: FOOD FOR THE ADULT WOMAN 
107 
A Day's Dietary for a Nursing Mother Also Doing Moderate 
Muscular Work 
Fuel Value: 3195 Calories 
Cost: i^-2$* per 100 
Calories 
Measure 
Weight 
Protein 
Total 
Oz. 
Calories 
Calories 
Breakfast : 
Oatmeal (cooked) (B) . . 
1 cup 
8.0 
17 
100 
Milk (A, B) 
I cup 
5-i 
19 
100 
Sugar 
i tbsp. 
o-5 
- 
50 
(scant) 
Whole wheat bread (B) 
2 slices 
1.4 
16 
TOO 
Butterine 
i tbsp. 
0.4 
- 
75 
Cocoa II (A, B)1 . . . . 
1 cup 
7.6 
32 
200 
Stewed prunes (B) . . . 
5 prunes and 
6.0 
4 
200 
juice 
Luncheon: 
Cream of tomato soup (C, 
1 cup 
8.0 
28 
250 
B, A) 
Cold corned beef (with fat) 
small serving 
2.0 
42 
200 
Whole wheat bread (B) . . 
3 slices 
2.1 
24 
150 
Butterine 
15 tbsp. 
0.7 
1 
150 
Milk for tea (A, B) . . . 
| cup 
2.6 
10 
5° 
Sugar for tea 
2 tsp. 
o-3 
- 
35 
Gingerbread 
small piece 
1.2 
8 
100 
Tea 
Dinner: 
1 cup 
- 
- 
- 
Lamb stew with vegetables 
2 cups 
17.0 
67 
350 
Whole wheat bread (B) . . 
3 slices 
2.1 
24 
150 
Butterine 
1 tbsp. 
0-5 
- 
100 
Custard pie (A, B) . . . 
1 large piece 
7.6 
36 
400 
Milk for tea (A, B) . . . 
i cup 
2.6 
10 
50 
Sugar for tea 
Lunch at Night: 
2 tsp. 
o-3 
- 
35 
Bread 
2 slices 
i-3 
14 
100 
Butterine 
| tbsp. 
o-3 
- 
5° 
Peanut butter (B, A) . . 
2| tsp. 
0.6 
19 
100 
Milk (A. B.) 
t cup 
5-i 
19 
100 
Total for day 
390 
3195 
1 See Table III, Appendix, page 388. 108 
FEEDING THE FAMILY 
In addition to regular meals, a glass or bowl of hot 
milk, malted milk, gruel or eggnog taken just before 
nursing the baby in mid-morning or mid-afternoon is 
often beneficial, as it gives both extra food and extra 
water. The Well-nourished Baby Gains Steadily in 
Weight CHAPTER V 
FOOD FOR THE BABY 
Happy the baby who enjoys his inalienable right to 
Nature's food supply - his own mother's milk ! His 
chances of a long and healthy life are immensely greater 
than those of the poor child who has to be artificially 
fed. In case of misfortune depriving him of his natural 
food supply, the best substitute is the milk of some other 
healthy woman with a baby of approximately the same 
age, but unfortunately this kind of substitute is not 
readily commanded by the average family, and the faith- 
ful cow has usually to be relied upon when the normal 
supply is cut off. That such a substitute is far from 
ideal, statistics make perfectly clear. A study of nearly 
50,000 babies born alive in Berlin in 1890 showed that 
about one-fourth of these were dead at the end of the 
first year, of whom one in two was bottle-fed and only 
one in 13 breast-fed. A similar study made by the 
Children's Bureau of the United States Department of 
Labor in 1915 in Johnstown, Pennsylvania, showed 
that at every month of the first year the mortality of 
the artificially-fed babies was from two to four times as 
great as for the breast-fed, while that of babies with 
mixed feeding lay between the other two. Of course 
109 110 
FEEDING THE FAMILY 
the highest mortality was among the youngest infants. 
The mortality of artificially-fed babies at 2 months of 
age being 237 per 1000, while at eight months it had 
fallen to 53 per 1000. On the other hand the mortality 
of breast-fed babies at two months was only 72, and 
at eight months 26 per 1000. 
That the baby not only has a better chance of sur- 
viving the perilous first year, but of growing to manhood 
as well, was made evident in a hygiene exhibition re- 
cently held in Dresden, in which it was shown that in 
24 families with 109 children, all breast-fed, not one was 
dead at the end of five years; while in 33 families in 
which the babies were all bottle-fed one or more had been 
lost in each family in the same period. In another group 
of 79 families, in which 85 of the children were breast-fed 
and 109 bottle-fed, all the breast-fed children were alive 
at the end of eleven years, while more than half (57%) 
of the bottle-fed babies were dead. In a study made 
in New York City of the relative danger to babies of 
dirt, flies, and artificial feeding, it was quite evident 
that artificial feeding was, of the three, the worst enemy 
to baby life. Such evidence makes clear the importance 
of a mother's making every effort to start the baby right 
and give him a fair chance to live and thrive. Every 
month of breast-feeding is to be regarded as so much gain 
for the baby. Such evidence as that cited above, im- 
pressing the importance of breast-feeding, has stimulated 
effort to help mothers nurse their babies. With proper 
care throughout the period of pregnancy and regular 
supervision after birth, most mothers can do so success- FOOD FOR THE BABY 
111 
fully. If the milk supply is insufficient it can often 
be increased by mechanical stimulation of the breasts, 
and if it becomes necessary to give additional food the 
discarding of the natural food is not justified on this 
account. Only when it fails entirely, or there is some 
serious disturbance of the mother's health which makes 
nursing unwise, or when there is persistent failure on 
the part of the baby to digest the milk, should 
artificial feeding be adopted as the sole means of sus- 
tenance. 
Good breast-feeding cannot be done carelessly, how- 
ever. The mother must take the best possible care of 
herself, eating wholesome food in sufficient amounts, as 
outlined in Chapter IV; leading a regular, hygienic, 
peaceful life as far as she is able, in order to maintain 
a full and uniform milk supply. She must keep in 
mind that upon her rests the responsibility for the 
healthy development of her baby; must avoid indigesti- 
ble food, or food that spoils her appetite so as to prevent 
sufficient quantities of food being taken; must have 
regular hours for meals and rest; get fresh air and exer- 
cise, but avoid fatigue and overwork; keep her mind 
pleasurably occupied while avoiding excitement; and, 
finally, she must feed the baby according to a definite 
schedule. 
A healthy baby grows fast. During the first six 
months he should double his birth weight, and by the 
end of the year triple it. He must not only digest food 
for this rapid body building, but he must have energy 
for the daily maintenance of his internal and external 112 
FEEDING THE FAMILY 
body activities besides, the result being that he has to 
take care of much more food in proportion to his weight 
than an adult does, and any upset in digestion is a very 
serious matter. Hence, anything in the mother's life 
which might disturb her steady production of whole- 
some milk must be avoided, and anything in the baby's 
life which might cause indigestion. He must have 
plenty of sleep and be allowed to lie quietly by himself 
when awake, have p'enty of fresh air to breathe and 
clothing which will give him a chance to exercise his 
arms and legs freely, so that he need not get all of his 
exercise by crying. Above all, he must get his meals 
regularly. With definite hours for feeding, the quality 
of the milk is more uniform, and the baby's alimentary 
tract responds better to the food. The stomach needs 
an interval of rest between meals, and the secretions of 
the alimentary tract are strongly influenced by habit, 
pouring out more freely under the stimulus of regular 
feeding. The appetite is less fickle, too, when meals 
come at definite times. "Meals by the clock" is one 
of the first rules of successful feeding. 
What the schedule shall be depends somewhat upon 
circumstances, but nowadays babies are fed much less 
frequently than they used to be, with benefit to their 
digestion and more freedom for their mothers. For the 
first three months it is customary to feed them six times 
in twenty-four hours, and after that only five times 
till the ninth or tenth month, then going on a four- 
meal schedule. Schedules are generally arranged as 
follows: FOOD FOR THE BABY 
113 
Suggested Schedule of Hours for Infant Feeding 
Number of 
Feedings 
per Day 
Hours for Feeding 
A.M. 
P.M. 
First three months 
6 
2, 6, IO 
2, 6, IO 
Fourth to tenth month .... 
5 
6, io 
2, 6, IO 
Eleventh and twelfth months . . 
4 
7, io 
2, 6 
If the baby is delicate, shorter intervals between feed- 
ings are sometimes prescribed, but never less than two 
hours; if very sturdy, four-hour intervals are sometimes 
adopted at the very start. Such schedules should be 
arranged under the advice of a competent physician. 
Strict observance of the schedule determined upon is 
more important than the exact interval between feedings 
or the number of feedings in the day, but in general 
long intervals promote good digestion better than do 
short ones. 
If the baby frets between meals he should be given 
cool (not cold) boiled water from a bottle or spoon - 
nothing else. Pacifiers are to be strictly avoided. They 
spoil the shape of the mouth and are bad carriers of 
germs; the constant sucking is undesirable for many 
reasons and swallowing air causes gastric discomfort. 
After meals the baby should be placed upright and 
patted very gently for a moment or two to bring up 
the "gas" (generally air) which he may have swallowed, 
then laid in his crib to rest quietly and soon go to sleep. 
His chief business in life is to grow. He is not to be 
considered a source of entertainment, nor should efforts 114 
FEEDING THE FAMILY 
be made to amuse him. The healthy baby when awake 
will play quietly by himself and not get over-excited nor 
exhausted. We judge the feeding to be successful when 
he makes steady gains in weight, averaging about eight 
ounces a week in the early months, and falling gradually 
to about four ounces a week; and when by quiet sleep, 
absence of fretfulness, and other signs of health he shows 
that his diet agrees with him. 
The age at which a baby may be weaned depends 
upon the finding of other food which contains all the es- 
sentials for growth in a form in which the baby can 
digest them with ease. It is always difficult to feed a 
very young baby any food but his mother's milk. Each 
month it becomes increasingly easier and in enlightened 
communities where good clean cow's milk is available 
and mothers receive expert guidance in the care of their 
babies through local health stations, private physicians, 
or at least government publications such as those of the 
Children's Bureau of the United States Department 
of Labor,1 it is safe to wean babies sometime between 
the ninth and twelfth months. 
But preparation for weaning should begin some time 
before this, so that the baby will not have to get ad- 
justed to too many new foods all at once. We may 
start a program of gradual adjustment about the fifth 
month. This gives plenty of time to establish the 
foods that will compose the diet when the child is weaned, 
Preparation for Weaning 
1 Prenatal Care, Infant Care, The Care of the Pre-School Child. FOOD FOR THE BABY 
115 
introducing one at a time, and allowing time to become 
accustomed to each before another is added. 
The easiest food to introduce first is orange juice, or its 
equivalent, which will be needed for the sake of its C 
■vitamin as soon as cow's milk is one of the mainstays 
of the diet. It should be given in very small amount at 
first, and unless very mild should be diluted with at 
least an equal quantity of water. In the course of two 
or three weeks the orange juice can be gradually in- 
creased to i tablespoonful and by the early part of the 
seventh month to 2 tablespoonfuls, and this quantity 
continued throughout the first year or again increased 
to 3 tablespoonfuls. When orange juice is not practi- 
cal, raw carrot, cabbage, or turnip juice may be used - 
though not so convenient - or fresh or canned tomato 
juice, diluted like the orange juice. 
The next addition may be a small quantity of well- 
cooked cereal jelly. Cereals, being wholesome and 
economical, are very valuable in children's diets, and 
yet so many mothers seem to have difficulty in teaching 
older children to eat them that it has been found ad- 
visable to start this type of food very early and get the 
habit established before the child thinks much about 
his food. By beginning at the age of 6 months, the 
task seems to be greatly simplified. Hence from 1 to 
2 teaspoonfuls of a cereal mush, thoroughly cooked and 
free from any large particles, should be given just be- 
fore one of the morning feedings and perhaps also one 
of the evening feedings. Cream of wheat or strained 
oatmeal is most convenient. 116 
FEEDING THE FAMILY 
This cereal jelly should be given warm, not hot nor 
cold, and salted a little (the person giving it should al- 
ways know how it tastes and keep it the same, day after 
day). The amount should be slowly increased to i or 
2 tablespoonfuls at io months, and a little milk should 
be poured over it when fed. 
The next addition at the seventh month should be 
a green vegetable. When the baby is weaned this 
will be needed for iron and other ash constituents, and 
perhaps for the B vitamin. In fact it has been found 
that nursing babies may benefit immediately from such 
an addition to their ash and vitamin supply. This is 
undoubtedly the case if the mother's diet has not been 
for some time (a year or more probably) of the best qual- 
ity. (In studies of dairy cows, no direct improvement 
of the milk supply came from changes in the diet after 
the calf was born comparable to that produced by a 
better diet in the previous dry period.) At first only 
the vegetable juice should be given. A few leaves of 
spinach or a few cubes of carrot may be steamed in just 
enough water to keep moist for fifteen or twenty min- 
utes, and one teaspoonful of the juice strained off for 
the baby. Soon this can be increased to i table- 
spoonful, and in the course of a month, the pulp may 
also be pressed through the sieve and given with the juice. 
A few grains of salt may be used to season, but this 
should not be overdone. A baby's simple foods need 
just the same care as any fancy delicacies for mother's 
parties. 
By the eighth month the baby should begin to use FOOD FOR THE BABY 
117 
his jaws and such teeth as he may have on a dry stale 
crust of bread. Once a day he should have this exercise, 
and gradually he will learn the important lesson of chew- 
ing. When the child is nine months old, he will be ready 
to learn to take cow's milk, the food around which his 
diet should be built throughout the remainder of his 
childhood. First one may discontinue the io p.m. feed- 
ing entirely, when the infant is nine months old. Then 
at the tenth month discontinue the 2 p.m. breast-feeding 
and give a soup made of milk and the daily portion of 
strained vegetable; two weeks later substitute 6 ounces 
of warm cow's milk for the breast-feeding at 10 a.m. 
By the eleventh month, cow's milk may be substituted 
for the 6 p.m. breast-feeding (if the baby has not by 
this time weaned himself) and finally the breast-feed- 
ing at 6 a.m. will be stopped. 
All suggestions regarding the time of weaning a baby 
may require revision according to the season of the year. 
It is much safer to postpone weaning than to attempt 
weaning or any other radical change in the baby's food 
during hot weather. 
The Care of the Baby's Milk 
Only clean milk should be bought. Fresh milk is 
good when one can be sure that every precaution has 
been taken to keep it clean and cold and free from harm- 
ful or excessive bacteria. "Laboratory" and "certi- 
fied" milk are guaranteed to be wholesome. In the 
country one should know the conditions under which 
the milk is produced, and buy only that which is clean 118 
FEEDING THE FAMILY 
and kept cold from the time of milking. Pasteuriza- 
tion is the great safeguard against disease-producing 
bacteria. But it must be remembered that pasteurized 
milk needs exactly the same kind of care as fresh milk. 
It must be kept clean and cold and be used within a short 
time, for it is not " germ-proof," but even more capable 
of growing bacteria than before it was pasteurized, and 
there is not the warning that we have in fresh milk, i.e., 
souring. It must also be remembered that whatever 
supply of the C vitamin there may have been in the fresh 
milk may be reduced almost to nothing by the heating, 
hence a child's diet should always have some other source 
of this vitamin. Bringing milk quickly to a boil is as 
effective as pasteurization in destroying bacteria, and 
tends to make it easier to digest, so that either fresh or 
pasteurized milk may be boiled one minute and cooled 
again quickly if one wishes to be doubly sure of its 
safety. 
All milk must be protected from contamination at 
home as well as in transit. It should be put in a cold 
place and covered. Milk for the baby should be thor- 
oughly mixed so that the cream is evenly distributed, 
and each meal put in a clean sterile feeding bottle (washed 
with hot water containing washing soda, then boiled 
in clear water for 20 minutes), stoppered and kept cold 
till used. Just before feeding, it can be warmed to body 
temperature in hot water. Any food left over should 
be used some other way, not kept for the baby. A 
thermos bottle should never be used to keep milk warm; 
germs grow fast in milk when warm. FOOD FOR THE BABY 
119 
When good liquid milk cannot be procured recourse 
may be had to dried milk. This can now be obtained 
with all the original fat, and no more altered in its com- 
position than pasteurized milk (sometimes actually 
less, for dried milk can be obtained which has most if 
not all of the original vitamin C of the fresh milk). For 
emergency use, or where it is impossible to keep fresh 
milk cold, dried milk is invaluable. In purchasing one 
must distinguish between dried whole milk, which should 
be used for babies, and dried skim milk, which is also 
an excellent food, but will not give the baby the butter 
fat which he should have in his diet. 
Daily Feeding Program for the Breast-Fed Baby 
from the Fifth to the Twelfth Month 
The feeding program from the time supplements are added to the 
breast milk to the end of the first year may be briefly summarized as 
follows: 
Fifth month Breast-feedings at 6 and io a.m., 2, 6, and 10 p.m. 
At 9 a.m. give 1 teaspoonful of orange juice and 
increase gradually during month to 1 tablespoonful. 
(Raw cabbage juice, or tomato juice may be sub- 
stituted for the orange juice). 
Sixth month Breast-feedings at 6 and 10 a.m., 2, 6, and 10 p.m. 
1 tablespoonful of orange juice at 9 a.m. and 6 p.m. 
Just before 10 a.m. breast-feeding give 1 teaspoon- 
ful of well-cooked cereal jelly. Increase gradually 
during month to 1 tablespoonful. 
Seventh month Breast-feedings at 6 and 10 a.m., 2, 6, and 10 p.m. 
1 tablespoonful of orange juice at 9 a.m. Increase 
gradually during month to 2 tablespoonfuls. At 
10 a.m. and 6 p.m. i tablespoonful of cereal jelly. 
At 2 p.m., just before breast-feeding, 1 teaspoonful 
of cooked vegetable juice (spinach or carrot). 
Increase during month to 1 tablespoonful. 120 
FEEDING THE FAMILY 
Eighth month All items indicated for 7th month. In addition, a 
stale dry crust of bread after 2 p.m. breast-feeding. 
Ninth month Discontinue 10 p.m. feeding. Use pulp of vegetables 
put through fine sieve, with juice. Add one or 
two new vegetables to list (green peas, asparagus 
tips, very tender string beans). 
Tenth month Breast-feedings at 6 and 10 a.m. and 2 p.m. Sub- 
stitute 6 ounces warm cow's milk for 6 p.m. breast- 
feeding. Give 2 ounces of warm cow's milk over 
1 or 2 tablespoonfuls of cereal jelly at 10 a.m. and 
6 p.m. At 2 p.m. give j cup vegetable soup (| cup 
milk, and 1 or 2 tablespoonfuls of strained vege- 
table pulp, salted lightly), 1 tablespoonful of 
baked potato with a little butter, 1 tablespoonful 
lightly sweetened apple-sauce, a small piece of 
stale bread crust, toast, or zwieback. By middle 
of month substitute 6 ounces of warm cow's milk 
for the 10 a.m. breast-feeding. 
Eleventh month Substitute 6 ounces warm cow's milk for 6 p.m. breast- 
feeding in middle of month and discontinue 6 p.m. 
breast-feeding. Up to this time use schedule for 
tenth month. Then change to the following: 
7 a.m. 8 ounces warm cow's milk. 
9 A.M. 2 tablespoonfuls orange juice. 
10 a.m. 2 tablespoonfuls cooked cereal jelly with 2 
ounces of warm cow's milk over it, 6 
ounces of milk to drink. A small piece 
of toast. 
2 p.m. | cup vegetable soup (2 tablespoonfuls 
strained vegetable pulp and milk) or 
milk and vegetable given separately, 
i small baked potato with a little butter, 
1 teaspoonful of egg yolk (may be served 
on bread crumbs or potato), 1 table- 
spoonful cooked pulp and juice of mild 
fruit (as apple sauce), 1 slice toast or 
zwieback. 
6 p.m. 2 tablespoonfuls cooked cereal jelly with 
two ounces of warm milk over it, 6 
ounces of warm cow's milk to drink, 1 
slice of stale bread (2 to 4 days old) or 
toast, with a little butter. FOOD FOR THE BABY 
121 
Artificial Feeding 
Unfortunately there will always be some babies de- 
prived more or less completely of their natural food. 
Mothers having the best of intentions sometimes fail to 
produce milk, or furnish an inadequate supply, and other 
misfortunes may rob the baby of his birthright. For 
such children a substitute for the natural food must be 
provided. Nothing can take the place of milk for this 
purpose, even though it be milk from another species of 
animal, such as the cow. Milk contains everything 
needed for growth, and while the proportions of building 
materials vary with the natural rate of growth of the 
species - milk for the puppy that doubles its weight in 
nine days having more protein and ash per quart than 
milk for the calf that doubles its weight in 47 days, and 
this in turn having more building materials per quart 
than milk for the human baby that doubles his weight 
in 180 days - the main point is that these substances 
are present in forms which the human child can use 
better than any others, provided he can be made to di- 
gest the strange food. With plenty of fresh unheated 
milk from cows having fresh food there would even be 
enough of the C vitamin. But since these conditions 
cannot be constantly met, we no longer try to depend 
on milk for this in ordinary circumstances. 
The ordinary problem in artificial feeding is, there- 
fore, one of adapting cow's milk to the digestive tract 
of the baby and at the same time providing, as far as 
possible, a normal supply of all the essentials for nutri- 122 
FEEDING THE FAMILY 
tion and growth. There are many special devices by 
which these objects can be attained, and the wise physi- 
cian adopts the one which seems best suited to the 
individual case. Much thought and care have been 
given by many pediatricians to the arrangement of 
nicely graded feeding schedules for the artificially fed 
infant, avoiding overfeeding on the one hand and under- 
feeding on the other and adjusted week by week to the 
increasing strength of the child. Such schedules must 
take into account the requirement of the baby for each 
of the essentials for nutrition and growth. Before con- 
sidering any program, then, it will be well to summarize 
these requirements briefly. 
The Energy Requirements of the Baby 
The energy requirements of babies of different ages 
have been investigated carefully, with the infants lying 
quietly asleep, and not having had any food for three or 
four hours. In the Carnegie Nutrition Laboratory in 
Boston alone, more than one hundred infants have been 
studied in the calorimeter. Newborn babies asleep be- 
side their mothers give off nearly two and one-half times 
as many calories per pound as the mothers. An allow- 
ance of from 30 to 35 calories per pound is necessary 
merely to keep a baby alive. Babies cannot lie quietly 
all the time, however. If they are to grow and acquire 
strong muscles they must have exercise, which they get 
by crying, kicking, pounding with their fists, and other 
movements. This means work, requiring a further 
supply of energy. A five-months-old baby has been FOOD FOR THE BABY 
123 
shown to double his energy expenditure by the effort 
of crying. Active children really work as hard as any 
adult manual laborer. 
Furthermore, a baby is constantly storing food ma- 
terials in his body in the process of growth. Every 
day as much as | to | of the calories represented in his 
food may be used in this way. All the energy demands 
of the baby - (i) for the maintenance of life processes, 
more rapid than in the adult, (2) for muscular activity, 
often great, and (3) for storage in growth - make the 
infant's total energy requirement during the first three 
months of his life about 50 calories per pound per day. 
As he grows older, the requirement for internal activities 
becomes gradually less in proportion to body weight, the 
rate of growth falls, and therefore the total requirement 
for the second three months is about 45 calories per 
pound per day; for the rest of the first year about 40 
calories per pound per day. 
The Protein Requirement of the Baby 
During the period of most rapid growth there is a 
constant storage of protein as the various kinds of body- 
tissue increase in amount, and especially as the muscles 
grow. This protein must supply an amino acid assort- 
ment containing liberal quantities of certain of these 
acids which have been found to play a very significant 
role in growth, such as lysine and cystine, along with the 
ordinary supply of amino acids of other sorts required 
for human maintenance. These are guaranteed to the 
baby in milk. When the energy supply is properly 124 
FEEDING THE FAMILY 
met and the proteins in the food are of such excellent 
quality as those of milk, an allowance of from twelve to 
fifteen calories of protein in every one hundred total 
calories may be regarded as most satisfactory. 
It has already been pointed out that liberal supplies of 
calcium and phosphorus are necessary for normal growth 
of bones and teeth and for the proper functioning of the 
body as a whole. Here again, we can depend largely 
on milk, since the amount of milk which guarantees 
sufficient protein will also yield sufficient calcium. It 
seems probable that the addition of vegetables, fruit, 
and egg yolk to the diet of the first year makes desirable 
increases in the phosphorus supply. 
We know that the growing child's need for iron is 
high, but just how far toward meeting his requirement 
the iron of cow's milk will go we do not know. Hence 
we make it a practice to supplement the baby's diet as 
early as the digestive situation permits with small quan- 
tities of iron-bearing food, such as spinach or other green 
vegetables, or egg yolk or both. 
The Ash Requirements of the Baby 
The Vitamin Requirements of the Baby 
As already stated, these have not yet been determined 
with any precision. We know from actual experiment 
that babies grow better, show less tendency to be anaemic 
and develop better teeth, if the C vitamin is made a 
regular part of their diet from the first. So also experi- 
ments on human babies have made it appear probable FOOD FOR THE BABY 
125 
that they grow at a better rate when they have more B 
vitamin than they ordinarily get in cow's milk diluted 
sufficiently to be easy to digest. Fortunately in supply- 
ing the C vitamin we usually increase also the amount 
of B vitamin in the diet. 
The need for the A vitamin for growth is so clear for 
animals of a number of species that we cannot but be- 
lieve that the human baby should have a liberal allow- 
ance. That any more is needed than is yielded by an 
amount of whole cow's milk, practical for a baby from 
other standpoints, seems unlikely, but it is well to remem- 
ber that the foods chosen to supply iron (i.e., spinach and 
other green vegetables and egg yolk) may at the same 
time increase the quantity of this vitamin considerably. 
The question of guarding against rickets must also 
be considered. With plenty of sunshine to which the 
baby is actually exposed, no special changes may be 
necessary in the diet, but in regions where sunlight is 
scanty a good precaution is a small amount of cod liver 
oil daily, especially if egg yolk is not being used. The 
egg yolk has been shown to protect babies against rickets. 
Daily Food Program for Artificial Feeding 
The schedule of hours for feeding artificially will on 
the whole be the same as for a breast-fed baby, but since 
babies bottle-fed from birth are apt to be more delicate, 
they are sometimes fed every three hours for two or 
three months longer than the breast-fed baby, i.e., till 
the end of the fifth or sixth month. 
As to the quantity of milk needed, it has been noted 126 
FEEDING THE FAMILY 
that an ounce and one-half of milk per pound of the 
baby's weight will give the daily supply of protein, for 
which we depend upon milk. To this must be added 
some easily digested carbohydrate food which will dis- 
solve in the milk, preferably milk sugar or some form of 
so-called malt food (e.g., dextri-maltose). This will add 
to the fuel value of the diet and at the same time 
make it easier to digest. The amount to be added is 
determined by finding the calories yielded by the milk 
allowance of the day and deducting this from the total 
calories required. Thus an ounce and a half of milk per 
pound for a 14-pound baby would mean 21 ounces for 
the day, furnishing approximately 420 calories.1 A four- 
months-old baby of this weight, requiring perhaps 45 
calories per pound, would need 630 calories per day. 
Deducting the milk calories, we have left 210 calories to 
be secured from about i| ounces of the carbohydrate 
food selected. 
Water must also be added to the diet, partly because 
of the high rate at which chemical processes go on in 
the baby's body and partly because it will make the diet 
easier to digest. It is estimated that a baby requires 
fluid food yielding about 3 ounces per pound of body 
weight through the first three months, 25-2! ounces 
per pound through the next three months, and 2 ounces 
through the next two months. We may estimate the 
water to be added to the milk by calculating the total 
amount of fluid required and deducting the amount of 
1 20 calories per ounce is often used for approximating the energy 
yield of whole milk. FOOD FOR THE BABY 
127 
milk from this. The difference will be the water to add. 
Thus, a baby six months old, weighing 16 pounds and 
getting 21 ounces of fluid per pound would have al- 
together 36 ounces. Deducting 24 ounces of milk (i| 
ounces per pound), the water to be added would be 12 
ounces. 
The following schedule has been worked out to illus- 
trate these principles. It should be adapted to the 
individual baby, preferably by conference with a physi- 
cian who will examine the baby frequently in order to 
know just what kind of progress is being made, and to 
correct any unsuitable measures before they have a 
chance to do harm. Only thus can ideal adjustments 
be made. 
Schedule for Artificial Feeding of Well Babies 1 
1 st and 2d days 
3 ounces of milk, 7 ounces of water; boil briskly 1 
minute, add | teaspoonful of milk sugar,2 cool 
quickly and divide into 6 feedings. The baby may 
not take all of any feeding. Discard what is left 
each time. 
3d and 4th days 
4 ounces of milk, 8 ounces of water, 2 teaspoonfuls 
of milk sugar;2 boil i minute, cool and divide into 
6 feedings. 
5 th to 7th days 
5 ounces of milk, io ounces of water, tablespoon- 
fuls of milk sugar; boil i minute, cool and divide 
into 6 feedings. 
1 Arranged in the manner suggested by Holt and Shaw in Save the 
Babies, published by the American Medical Association. 
2 Dextri-maltose may be substituted for the milk sugar. It agrees 
better with some babies. Being slightly lighter in weight than milk 
sugar, the amounts specified must be increased in proportion of one 
teaspoonful to each tablespoonful of milk sugar. 128 
FEEDING THE FAMILY 
Beginning of 8th 
day to end of 
1 st month 
Beginning with 5 ounces of milk, 10 ounces of water, 
and 1J tablespoonfuls of milk sugar, increase the 
milk by j ounce every 3 days, the water by 1 
ounce every 4 days, and the milk sugar by J table- 
spoonful at the end of the 3d week. 
Beginning of 2d 
month to end 
of 4th month 
At the end of the 1st month the baby will be getting 
approximately 9 ounces of milk, 15 ounces of water, 
and 2 tablespoonfuls of milk sugar divided into 6 
feedings. Now add 1 teaspoonful of orange juice 
daily midway between the 2 morning feedings. 
Increase the milk by | ounce every 4 days, the milk 
sugar by | tablespoonful every 2 weeks, and the 
orange juice by 1 teaspoonful every month; decrease 
the water by J ounce every 2 weeks. At the begin- 
ning of the 4th month the number of feedings may 
be decreased to 5 or the 6 feedings may be continued 
another month. 
Beginning of 5 th 
month to end 
of 7th month 
At the end of the 4th month the baby will be getting 
approximately 21 ounces of milk, 12 ounces of 
water, and 4I tablespoonfuls of milk sugar divided 
into 5 feedings; also 1 tablespoonful of orange 
juice between the two morning feedings. Now in- 
crease the milk by j ounce every 2 weeks, make 
no change in the milk sugar. Increase the orange 
juice by 1 teaspoonful every month. At the be- 
ginning of the 6th month give 2 teaspoonfuls 
of cereal jelly, 1 of these before the 10 a.m. feed- 
ing, the other before the 6 p.m. feeding. Increase 
this by 2 teaspoonfuls once a month. By the 
middle of the 6th month give a crust of bread to 
munch before the 10 a.m. feeding. At the be- 
ginning of the 7th month give 1 teaspoonful of 
strained green vegetable juice (preferably spinach, 
though carrot or slightly cooked cabbage will do) 
just before the 2 p.m. feeding. One teaspoonful of 
egg yolk may be mixed with the orange juice at 
this time (or 1 teaspoonful of cod liver oil may be 
administered instead). 
Beginning of 8th 
month to end 
of nth month 
At the end of the 7th month the baby will be getting 
approximately 26 ounces of milk, 9 ounces of water, 
and 4I tablespoonfuls of milk sugar, divided into 
5 feedings; 2 tablespoonfuls of orange juice mid- FOOD FOR THE BABY 
129 
way between 2 morning feedings; 2 tablespoon- 
fuls of cereal jelly (half of this at the 10 a.m. feed- 
ing, the other half with the 6 p.m. feeding) each time 
with a little of the milk feeding poured over it; 
a stale crust of bread to munch once a day, and 
1 teaspoonful of strained vegetable juice at the 
2 p.m. feeding; 1 teaspoonful of egg yolk or cod 
liver oil. Now increase the milk by | ounce every 
10 days, decrease the water by j ounce every 2 
weeks; increase the orange juice by 1 teaspoonful 
every month, the cereal jelly by 2 teaspoonfuls 
every month; use the strained pulp as well as 
juice of the green vegetable and increase by 1 
teaspoonful each month. At the 10th month 
begin to decrease the milk sugar by J tablespoonful 
every 2 weeks. 
By this time whole milk can be given and the schedule 
already outlined for the breast-fed baby can be 
adopted. 
Beginning of 
12 th month 
It is hoped that the baby can be breast fed at least for 
a time. In starting to feed an older baby, select a for- 
mula for one several months younger and increase its 
strength gradually until the child is taking the full 
amount of food suggested for his age. 
Use of Proprietary Infant Foods 
In spite of all one may say about the value of clean, 
fresh cow's milk, properly prepared and supplemented, 
the mother's faith is often shaken by glowing advertise- 
ments of patent infant foods and she is tempted by their 
convenience to give credence to their flaunted virtues. 
In composition they differ widely, some of them con- 
sisting of dried milk mixed with a certain amount of sugar, 
or dextrin and maltose, to be used with water without 
cooking; others consisting of dried milk mixed with 130 
FEEDING THE FAMILY 
sugar and baked wheat flour, to be used with water but 
requiring cooking; and a large group made chiefly from 
wheat or barley flour, sometimes simply baked and some- 
times more or less completely changed into dextrin and 
maltose; none of these last should be used as a steady 
diet without the addition of milk and an antiscorbutic 
such as orange juice. 
It becomes evident at once that such foods cannot 
be used intelligently without information as to their 
composition. It is impossible to make the necessary 
adaptation of food to the growth of the individual baby 
simply by following the directions on the label of a box 
of food. Those not requiring the addition of milk are 
to be criticized because they often contain but little fat 
and ash; may or may not yield proteins of suitable 
quality for growth; and yield a very inadequate or un- 
certain supply of vitamins. This means that the baby 
may have his fuel needs met without getting proper 
building and regulating material. The body stores 
water and fat instead of building muscle and bone, looks 
fat but succumbs quickly in case of illness, losing weight 
with great rapidity; and is liable to trouble from soft 
or weak bones which have to bear too much weight for 
their strength. 
The foods sold to be used with milk serve the same 
purpose as plain barley or other cereal flour made into 
gruel, provided sufficient quantities of milk are used. 
Those which are dextrinized are convenient because 
they go into solution readily, but barley can be easily 
dextrinized at home with any reliable preparation of FOOD FOR THE BABY 
131 
diastase and usually at much less expense, or plain 
dextri-maltose may be purchased with no more trouble. 
At the end of the first year, whether a baby be breast 
or bottle-fed, he should have reached the point where he 
drinks plain warm cow's milk from a bottle,1 taking in all 
about one quart a day, and in addition i to 3 tablespoon- 
fuls of strained, mild fruit juice, 1 to 2 tablespoonfuls of 
strained green vegetable pulp, from one-half to a whole 
yolk of an egg; 2 tablespoonfuls of thoroughly cooked, 
strained cereal (divided between two meals), and a piece 
of stale bread, crisp toast, or zwieback to chew. Noth- 
ing else is needed to keep a baby healthy and no risk of 
upsetting his digestive tract should be run by adding 
other foods. Because a baby is not made violently ill 
by tea, coffee, sugar, sweet crackers and what not, it 
does not follow that these are desirable. The perversion 
of his appetite, so that he does not desire the foods which 
are best for him, is a serious matter, though the results 
are not immediately apparent. The child's chief busi- 
ness in life is to grow strong and develop good habits. 
Regular hours for eating and sleeping, regular supplies 
of carefully chosen food, and plenty of fresh air mean not 
only the development of sturdy legs and rosy cheeks, 
but of good eating habits and a strong digestive tract 
able to stand the inevitable strains of later life. Good 
growth in this part of the body cannot be seen directly, 
but it counts tremendously when the whole life is in re- 
1 The bottle is preferable to the cup, because the child will drink more 
slowly and the mother can tell more accurately just how much he has 
taken. 132 
FEEDING THE FAMILY 
view. One year of good feeding at the beginning of life 
is more important than ten after forty, and a baby's 
needs are not to be judged by an adult's inclinations. 
Feeding must be a matter of principle and not of im- 
pulse ; the reward will be partly in the present - much 
more in the future. A Quart of Milk a Day CHAPTER VI 
FOOD FOR THE TWO-YEAR-OLD 
By following such a program as has been suggested 
for the first year, making every effort to maintain the 
supply of breast milk through the major part of the 
year, and cautiously yet systematically adding to the 
child's diet those foods which perhaps enhance its value 
and certainly prepare for the future, there should be no 
special difficulty in feeding during the second year. The 
woes of "the second summer" and "teething" are mostly 
the result of bad feeding. To boast that a fifteen- 
months-old baby "eats everything" is not a tribute to 
its precocity but to the ignorance or willful negligence 
of its mother. 
In these first two years the child must get the idea 
that it is his business to eat what is provided for him, 
and not to expect what is not offered to him. Training 
in good eating habits cannot begin too early. And 
training is necessary. No human being can safely eat 
according to his whims. Each must learn that eating is 
an important duty, to be faithfully performed day by 
day. In the healthy child, hunger usually makes it a 
pleasant duty, but not always. New foods do not al- 
133 134 
FEEDING THE FAMILY 
ways appeal, by any means. They must be "learned," 
sometimes by many repetitions. We make the condi- 
tions of learning as favorable as we can. For the very 
little child this means first of all that he shall have the 
appetite which comes from good health and freedom 
from physical or nervous fatigue; second, that there 
shall be a cheerful person who can heartily commend 
to him the food of which he is to partake; and third, 
that the food itself shall be of just the same flavor and 
texture and temperature that it was when he had it 
before. Thus the habit of eating that food becomes 
established. When he balks, it is well to try to discover 
the reason. If there seems to be none, he should not 
be pushed too far - not required to eat too much - 
but made to eat enough to realize that he is eating the 
food that he refused. As fast as possible such refusals 
should be suppressed. It often takes time and patience 
to establish essential foods in the child's diet, but the 
earlier one begins the easier it will be. 
The most important of these foods is milk. It should 
remain the chief staple throughout the second year, 
from three cups to a quart being incorporated into the 
diet daily. This generally means drinking two to three 
cups and using the rest in preparing various foods. 
Usually not more than a quart altogether, including that 
used in cooking, should be given, as there must be oppor- 
tunity to get in other foods too. Scientific study has 
year by year emphasized the importance of milk as a 
food for growth. In 1906 Hopkins of Cambridge Uni- 
versity showed that animals on diets made up from FOOD FOR THE TWO-YEAR-OLD 
135 
highly purified protein, fat, carbohydrate, and ash con- 
stituents, would not thrive, but immediately began to 
improve when a little milk was added to their diet. 
Since then numerous experimenters, both in this country 
and Europe, have piled up evidence: (i) that the pro- 
teins of milk are of the very best quality for growth, and 
when combined with the proteins of cereals and vege- 
tables improve their quality, too; (2) that milk is rich 
in the A vitamin, so that with a quart of whole milk 
per day in a child's diet, there is little occasion to fear 
shortage of this vitamin; (3) that the supply of the B 
vitamin, while not so liberal as that of the A vitamin, is 
still excellent, so that a little supplementing with vege- 
tables and fruits makes the diet satisfactory in this re- 
spect; (4) that milk is the most important source of 
calcium for the child's bones and teeth, and that children 
have a high capacity for storing calcium, best met by a 
quart of milk a day; (5) that milk is also a rich source 
of phosphorus, but that this may be supplemented to 
advantage by phosphorus in egg yolk and many kinds 
of vegetables and cereals from whole grain; (6) that 
besides calcium and phosphorus, milk has a rich and 
varied assortment of other mineral elements essential to 
health and growth; even its iron, though not large in 
amount, is utilized to the full and should not be disre- 
garded, though it should be supplemented by other iron- 
bearing foods, principally green vegetables, egg yolk, and 
the cereals that are eaten with their bran coats unre- 
moved. To cut down the supply of milk after the first 
year is a grievous mistake. 136 
FEEDING THE FAMILY 
The Food Program for the Second Year 
Before birth and during the first year, the quality of 
the teeth is largely determined, but for several years 
longer the permanent set will be developing, and the 
only way we know by which to grow good teeth is by 
attention to diet. We may keep them 11 as good as new" 
by cleanliness and dental care, but we make them from 
what we eat. So the greatest advance in the eating pro- 
gram is in the direction of more exercise for the teeth and 
jaws through the systematic use of food to chew. The 
program outlined for the last month of the first year 
needs comparatively little modification for the second 
year. There should be four meals a day; the first not 
earlier than 6 a.m. nor later than 7.30 a.m. ; the second 
at 10 or 10.30, depending on the hour for the first; the 
third at 2 or 2.30 p.m. ; and the fourth at 5, 5.30, or 
6 p.m., depending on the sleeping schedule. Adequate 
rest is necessary to enable a child to utilize his food. 
Many children are undernourished primarily from lack 
of rest. Thirteen hours should be allowed for the night's 
sleep, and at 7 p.m. no two-year-old should be out of 
bed. If he can be in bed at 6, so much the better. 
Cereals can still be used to advantage twice a day. 
For variety two kinds may be given the same day in 
the second half of the year, instead of using the same 
one morning and evening. Any kind selected should 
be cooked till thoroughly softened, and for the first part 
of the year put through a strainer if coarse (like rolled 
oats or wheat). In the latter part of the year the cereals FOOD FOR THE TWO-YEAR-OLD 
137 
may be given unstrained. From one-half an ounce 
to one ounce of dry cereal cooked thoroughly can usually 
be fed daily. Preference should be given to cereals 
made from the whole grains. Oatmeal is one of the 
richest in ash constituents, and is very economical be- 
sides. Unless there is a tendency to looseness of the 
bowels, it can well be used at least three or four times 
a week. The cereal foods should be served warm with 
milk or thin cream (top milk) but not sugar. The less 
sugar as such in the two-year-old's diet the better. It 
should be used only where necessary to make certain 
foods, such as stewed fruits or simple desserts palatable. 
It affords fuel only and tends to crowd out foods carry- 
ing building and regulating material by its enticing flavor. 
It also tends to blunt and pervert the appetite. The 
less the little child knows of it the better. All candy, 
cake, or other highly sweetened food should be abso- 
lutely withheld. 
The use of egg yolk in little children's diets is desir- 
able because it furnishes proteins of excellent quality, a 
rich supply of phosphorus and iron, and A and B vita- 
mins, besides having been shown to be a safeguard against 
rickets. It should be introduced cautiously, as some 
very young children are disturbed by it. If the quan- 
tity is not too large, there is less likelihood of trouble. 
It can be combined without cooking with the orange 
juice, or mixed with soft crumbs of bread; or it can be 
boiled till mealy, mashed to a paste, and spread on a 
piece of bread. From one-half to one yolk daily is as 
much as should be given. Once in a while the whole 138 
FEEDING THE FAMILY 
egg may be given for a change, but for children of this 
age who are getting a quart of milk a day the white is 
superfluous. 
Every day some fruit juice or strained pulp should be 
given. Orange juice remains the staple, but gradually 
other kinds mild in flavor may be tried, as prune juice 
or pulp, cooked apple juice or pulp (from stewed or 
baked apples), pineapple or fresh peach juice carefully 
strained. Not more than two or three tablespoonfuls 
should be given at one time. If a new kind is being 
tried, only half the usual quantity should be given, 
diluted with half as much water. The best time to give 
the fruit is between two morning meals. Fruit is im- 
portant because it helps to counteract constipation and 
adds ash and vitamins for growth. With the 2 p.m. 
feeding some cooked and sifted fruit pulp lightly sweet- 
ened (apple-sauce, fresh ripe pear sauce) is desirable 
unless it makes the diet too laxative, in which case it 
should be postponed for a while. 
There may be some additions to the number of vege- 
tables eaten, but spinach, carrots, string beans, and 
green peas are good staples, and can be used both singly 
and in combination with one another. A wider range is 
merely for the sake of convenience. Any vegetable 
chosen should be mild in flavor, strained through a fine 
sieve, and given in moderate amounts (1 to 2 tablespoon- 
fuls). It must always be remembered that green vege- 
tables are given for their ash constituents and vitamins, 
and care must be taken that the cooking process is one 
which will conserve these. Care that the vegetable is of FOOD FOR THE TWO-YEAR-OLD 
139 
good quality and carefully seasoned is also important. 
During this year the vegetable soup made with milk 
and a little flour for thickening is exceedingly practical. 
The potato should not be regarded as taking the place 
of green vegetables, but as occupying a little dietary 
niche all its own. It is so generally available, so easy 
to prepare and digest, so good a source of calories and 
the C vitamin to say nothing of iron and other mineral 
constituents, that it may well appear in the diet once a 
day after the first year. At first only one or two table- 
spoonfuls of a baked potato fresh from the oven (or its 
equivalent, one freshly boiled in its jacket) should be 
mashed and moistened with a little cream, or else be 
seasoned with a very little butter. 
One of the commonest mistakes in feeding in the 
second year is to give too many kinds of food. The older 
members of the family must rigidly refrain from offering 
"tastes" of their food, or in any way suggesting the 
thought of the child eating the food provided for adults. 
It is very important for him to learn early that adults' and 
children's food are not the same, any more than their 
clothing. What mother would put French-heeled slip- 
pers on an eighteen-months-old baby? Yet the same 
mother will offer her little child a twenty-five-year-old's 
food, quite content with the fact that he swallows it. 
If he is subsequently fretful and restless - that is "bad 
temper " ! 
While personal traits develop early, and manifest 
likes and dislikes have to be met as best one can, it is a 
foolish notion that any whim should be allowed to con- 140 
FEEDING THE FAMILY 
trol the selection of food. What if a person disliked all 
foods containing protein? Should he be permitted to 
die of nitrogen starvation ? Food needs of the body are 
governed by scientific laws, and the more the mind is 
trained to recognize and respect these laws, the simpler 
the feeding problem becomes. The adult who is re- 
sponsible for the welfare of the child is the authority as 
to what he shall eat, and not the baby who is as yet 
but a little animal with no knowledge of his own needs. 
The early inculcation of good eating habits is one of the 
most fundamental things in his training. He may, like 
Darwin, become world famous in spite of forty-three 
years of dyspepsia, but what might not Darwin have 
accomplished if he had been able to work a whole day 
at a time, instead of only half a day ! People who offer 
to children, for whose feeding they are not responsible, 
anything to eat without express permission are vandals, 
guilty of a greater outrage than if they should tear or 
ruin their clothes. An attack of indigestion has far- 
reaching consequences in a little child; it may retard the 
healthy development of the digestive tract itself; it 
may help to stunt growth in general; or it may so lower 
the resistance of the body to bacteria that harmful 
organisms gain a foothold and acute illness results. It 
pays to take the best of care in the feeding of little 
children; to give them the few simple foods that are 
best for them in an atmosphere which promotes content- 
ment, to prepare these foods with care, so that appetite 
and digestion may be fostered, and to serve them with 
unfailing regularity. FOOD FOR THE TWO-YEAR-OLD 
141 
The results of good feeding are cumulative. Each 
succeeding year means chances of greater strength and, 
what is more important in life to-day, greater endurance 
of strain and resistance to disease. If a child does not 
make good weight gains1 and show other signs of health, 
he should be given a thorough health examination so 
that any handicap may be removed at the earliest pos- 
sible moment. 
The food plan given on page 142 illustrates the arrange- 
ment of a schedule for meals, and the dietary worked 
out on this plan is suited to the food needs of the average 
child of eighteen months. 
The average weight of a normal child one year old is 
from 20 to 21 pounds; of a child two years old, 29 to 30 
pounds. An allowance of about 40 calories per pound 
will cover the energy needs of the second year. Four 
protein calories per pound will meet the need for nitrogen, 
and the selection of foods indicated will afford an abun- 
dance of ash constituents and vitamins. 
1 See Appendix, Tables IX and X. 142 
FEEDING THE FAMILY 
A Day's Food Plan for a Child One and One-Half to Two 
Years Old 
Fuel Requirement: 900-1200 Calories Cost: 2-2^ per 100 Calories 
6 a.m.: Warm milk, 1 cup 170 Calories 
8 a.m. : Orange juice 
or 
Prune pulp 
or 
Baked apple pulp 
► 2-3 tbsp 10-25 Calories 
10 A.M.: Strained cereal jelly, 2-3 tbsp 25-50 Calories 
Top milk for cereal, 2-4 tbsp 50-100 Calories 
Warm milk to drink, 1-1 cup .... 125-170 Calories 
Stale bread 
or 
Dry toast 
or 
Plain zwieback 
• 1-2 slices 50-100 Calories 
2 P.M. : Yolk of egg 50 Calories 
Baked potato, 1-2 tbsp 10-20 Calories 
Stale bread 
or 
Dry toast 
i-2 slices 50-100 Calories 
Sifted spinach 
or 
Sifted green peas 
1-2 tbsp 5-15 Calories 
Warm milk to drink, i cup 170 Calories 
Cooked and sifted fruit pulp, 1-2 tbsp. . 10-25 Calories 
5 : 30 p.m. : Cereal jelly, 2-3 tbsp 25-50 Calories 
Top milk, 2-4 tbsp 50-75 Calories 
Stale bread, 1-2 slices 50-100 Calories 
Warm milk to drink, 1 cup 170 Calories FOOD FOR THE TWO-YEAR-OLD 
143 
A Day's Dietary for a Child One and One-Half Years Old 
Fuel Value: 1100 Calories Cost: 2^ per 100 Calories 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
6 a.m. : 
Warm milk (A, B) . 
8 a.m. : 
i cup 
8-5 
34 
170 
170 
Orange juice (C, B, A) 
IO a.m. : 
Strained oatmeal jelly 
2 tbsp. 
1.0 
12 
12 
(B) 
Top milk (10 oz.) (A, 
3 tbsp. 
i-5 
5 
30 
B) 
2 tbsp. 
1.0 
5 
50 
Warm milk (A, B) . 
i cup 
8-5 
34 
170 
Stale bread .... 
2 p.m. : 
i slice 
0-7 
7 
50 
300 
Yolk of egg (A, B) . 
i yolk 
o.6 
ii 
56 
Baked potato (C, B) 
2 tbsp. 
i-5 
6 
50 
Toast 
Sifted spinach 
i slice 
0-5 
7 
50 
(A, B, C) ... 
2 tsp. 
0-5 
- 
2 
Warm milk (A, B) . 
5 : 30 p m- : 
Strained oatmeal jelly 
I cup 
8-5 
34 
170 
328 
(B) 
Top milk (io oz.) 
2 tbsp. 
1.0 
3 
20 
(A, B) . . . . 
2 tbsp. 
1.0 
5 
50 
Stale bread . . . 
i slice 
0-7 
7 
50 
Warm milk (A, B) . 
i cup 
8-5 
34 
170 
290 
Total for day . 
. . . . 
192 
1100 CHAPTER VII 
FOOD FOR CHILDREN THREE AND FOUR 
YEARS OLD 
Adhering to the principle of gradual increase in the 
complexity of the diet, there will be no striking changes in 
the character of the food during this period. As children 
grow older they take an increasing interest in the appear- 
ance and flavor of food, and enjoy occasional changes in 
the form in which it is served, and even in the dishes 
used. 
Milk is still the basis of the diet, one quart a day being 
a suitable amount for most children. Some of the 
cream from the top of the bottle may be removed and 
used for the cereal, and a portion of the remaining milk 
used in making a vegetable soup; another portion for 
some very simple dessert, as junket, plain baked or 
boiled custard, cornstarch or gelatin blancmange, bread, 
tapioca, rice, or other cereal pudding (without raisins). 
Such a dessert can now be served once a day. The rest 
of the milk will usually be drunk (slightly warmed); 
but, again, part of it may be used for supper in a dish 
of bread and milk; or of milk toast; or with rice or 
some other cereal taking up milk readily (such as crisp 
corn flakes). In this way adaptations can be made to 
144 FOOD FOR CHILDREN THREE AND FOUR 
145 
the tastes of individual children without any real change 
in the character of the diet. Milk is milk whether 
drunk from a cup or eaten with a spoon as rice pudding 
or delicate pink junket.1 
A well-cooked cereal should appear in the menu at 
least once a day. Straining being no longer necessary, 
the choice is practically unlimited, though cereals from 
the whole grains (especially oatmeal) should have the 
preference. The most important point is thoroughness 
of cooking, so that the cellulose is softened in the highest 
degree, and the flavor of the grain is developed. The 
fireless cooker is a valuable aid in the preparation of 
cereals, but care must be observed to maintain a cooking 
temperature long enough to accomplish the purpose. 
Cut oats and cornmeal in particular need more than one 
night's cooking to develop their best texture and flavor. 
And since these bland dishes are a very important part 
of the little child's diet, too much emphasis cannot be 
laid upon care in their preparation. 
A cereal of different character from that usually 
served for breakfast can often be made the main dish 
for supper, rice, cornmeal, and occasionally cornflakes 
lending themselves well to this purpose. Milk or cream 
may be used freely with the cereal foods, but not sugar; 
this should be reserved for desserts and not depended on 
to flavor plain foods like cereals and bread, because 
sugar blunts the appetite so that less is likely to be eaten 
1 Excellent suggestions in the way of menus and recipes for young 
children may be found in Food for Young Children, Farmers' Bulletin 
No. 717, U. S. Department of Agriculture. 146 
FEEDING THE FAMILY 
and children are apt to tire of them sooner. Nothing is 
really gained by cultivating a perverted appetite for the 
sake of getting a particular food eaten. To allow a 
child to eat ice cream and oatmeal, mouthful about, is 
not establishing the oatmeal habit. Persistent feeding 
of a small amount, properly prepared, temporarily 
making up the deficiency in some other way (as by more 
plain bread and milk) seems to be the best method. 
Some form of dry, rather hard bread should be included 
in each meal, and for the sake of tooth and jaw develop- 
ment should never be neglected. Most crackers are too 
easily softened to serve the purpose well, and tend to 
cling to the teeth, though hard, whole wheat crackers 
may be given now and then for variety. As long as 
milk is the staple in the diet, and eggs and fruit and 
vegetables can be given daily, it is not of great moment 
whether the bread be white or brown. When there is 
danger of lack of iron, whole wheat preparations should 
be used. 
Fruit should be given at least once a day, twice if it 
can be afforded. If digestion is feeble, only the fruit 
juices and pulp previously allowed and in about the 
same quantity (one to three tablespoonfuls) should be 
given. If the child is sturdy, mild fruits of delicate 
texture, thoroughly cooked, such as baked apples (pulp 
only), freshly stewed Bartlett pears, baked or steamed 
banana, may be gradually introduced into the diet. All 
of these should be cooked with little or no sugar and only 
two to four tablespoonfuls given at one time, according to 
the age and the strength of the child. Courtesy of Professor Flora Rose. 
Suitable Food is the Most Fundamental Thing in the Physical Progress of the Child FOOD FOR CHILDREN THREE AND FOUR 
147 
A fresh vegetable (green as often as possible) of mild 
flavor and delicate texture should be made a regular 
part of the daily diet; it may be mashed or finely chopped 
instead of sifted, as earlier. String beans, squash, and 
stewed celery are good additions to the former list. 
Raw vegetables should not be used, nor cooked ones of 
strong flavor or coarse texture. 
Delicate cabbage is possible, when other green vege- 
tables are hard to obtain. It should be shredded ex- 
ceedingly fine and steamed in an open vessel in a very 
little water about twenty minutes, when the water 
should have mostly evaporated. A seasoning of salt and 
a teaspoonful of cream can then be added. Tomatoes, 
being rich in all three vitamins, are a valuable resource 
especially in winter, on account of not losing their C 
vitamin by canning. They should not be used undi- 
luted or unstrained, but some of the strained juice may 
be incorporated into a white sauce and this poured over 
a crisp soda cracker or a slice of toast. Where great 
economy is necessary, dried peas and beans may be 
used in soups, being digestible in this form and valuable 
for mineral constituents and vitamin B. A little tomato 
can be combined with either from time to time. As 
with cereals, care in cooking is necessary to make vege- 
tables wholesome and attractive, and since in later life 
these become more and more a source of the indispen- 
sable ash constituents and vitamins, pains should be taken 
to teach children to like them. At this period, however, 
they only supplement milk, eggs, and fruit, and it is often 
better to be content if the child tastes a vegetable than 148 
FEEDING THE FAMILY 
to have a pitched battle over eating a larger amount. 
New foods are often unpopular simply because of their 
strangeness; with familiarity, the impression always 
being given that they are desirable, one can in time over- 
come many seeming aversions. 
Whole eggs can now be used at least three or four times 
a week. With plenty of milk and green vegetables we 
may safely economize somewhat on eggs when they are 
dear, but they are too valuable a food to be omitted 
entirely. One may be served as a dish by itself at the 
mid-day meal, in any way in which it is kept soft - 
"boiled," poached, coddled, or shirred; in an omelet 
or cooked with milk as creamy egg, egg timbale, etc.; 
but never hardened by high temperatures or coated with 
fat as in frying. Often it will be incorporated into the 
dessert, and sometimes instead of the cooked desserts 
children relish an "egg pudding," which is really an egg- 
nog, the egg beaten up in milk and moderately sweetened. 
The diet for the child from two to four is to be built 
around milk, vegetables, fruit, cereals, and hard or at 
least stale bread. Potato once a day and butter in 
moderation, on bread and potatoes and in small amounts 
in cooked vegetables, help to make up a liberal energy 
supply. 
No other foods are needed to keep a normal child in 
healthy condition up to the beginning of the fifth year. 
The great temptation is to enlarge the range of foods 
too fast, and to feed the little children at the family 
table too soon. If they must be served there, they 
should be taught to pay no regard whatever to the food FOOD FOR CHILDREN THREE AND FOUR 
149 
eaten by the other members of the family. The best 
meal schedules generally insure their being fed by them- 
selves, however, which is more satisfactory in all re- 
spects; they are not tempted to cry for things they 
should not have; adults are not tempted to give them 
"tastes"; and exclusive attention can be given to their 
manner of eating, which is also important if they are to 
become civilized members of society. 
The average weight of healthy girls and boys for the 
third and fourth years is in round numbers 35 and 37I 
pounds respectively. An allowance of from 37 to 40 
calories per pound will cover the energy needs of these 
years, and three or four protein calories per pound will 
meet the nitrogen requirement. The food intake of indi- 
vidual children will vary considerably from any standard 
because the rate of growth differs much and so does 
the muscular activity. Quite early, little boys exhibit 
a higher degree of muscular tension than little girls, so 
that even if they seem to play in much the same way 
the boy may give evidence of a larger amount of energy 
expended by a more pronounced demand for food. 
Throughout the growing period, the best way to meet 
this situation is to supply food according to the stand- 
ards developed by the study of many children, to watch 
weight and appetite, and to guard against possible under- 
feeding by supplying as extra fuel as much plain bread, 
milk, and cereals as the child desires. If a child is really 
in need of food, he will eat plain bread, dry grapenuts 
or cornflakes cheerfully; if not, such food will not tempt 
him to overeat merely to please the palate. In no case 150 
FEEDING THE FAMILY 
A Day's Food Plan for a Child Three to Four Years Old 
Fuel Requirement: 1100-1400 Calories Cost: 2-2^ per 100 Calories 
7 a.m. : Orange juice or prune pulp 1 . 
' b r > 3-4 tbsp. 25-50 Calories 
or apple sauce J 
Well-cooked cereal 50-75 Calories 
Top milk, 2-4 tbsp 50-100 Calories 
Milk to drink, 1 cup 170 Calories 
Toast 
or > 1-3 slices 50-150 Calories 
Dry bread] 
10:30 A.M.: Milk, 1 cup 170 Calories 
Bread and butter, 1 slice 50-75 Calories 
2 p.m. : Milk or Milk soup with 1 1 • 
> 150-200 Calories 
vegetable juice or pulp J J 
Egg, soft cooked 60-80 Calories 
Baked potato, 1 small 50-75 Calories 
Sifted green vegetable, as spinach, 
asparagus tips, peas, 1-2 tbsp. . . . 5-15 Calories 
Buttered stale bread, 1-2 slices ] 
or ( • • 75~i5o Calories 
Zwieback J 
Plain custard or junket 1 , , 1 • 
, > 1-4 cup . . 100-200 Calones 
or cereal pudding J 
5: 30 p.m. Bread and milk 
or 
Milk toast 200-300 Calories 
or 
Cereal and milk 
Mild cooked fruit, as baked apple, 
stewed pears, steamed (and warm) 
mashed banana 25-150 Calories FOOD FOR CHILDREN THREE AND FOUR 
151 
A Day's Dietary for a Child Three to Four Years Old 
Fuel Value: 1350 Calories 
Cost: 2per 100 Calories 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Breakfast: 
7 A.M. 
Orange juice (C, B, A) . 
3 tbsp. 
i-5 
- 
18 
Wheatena (B) .... 
f cup 
3-o 
6 
5° 
Top milk (io oz.) (A,B) . 
2 tbsp. 
1.0 
5 
50 
Toast 
1 slice 
0.5 
7 
50 
Butter (A) 
1 tsp. 
0.1 
- 
32 
Milk to drink (A, B) . . 
I cup 
6.4 
24 
125 
325 
Lunch: 
io: 30 A.M. 
Milk (A, B) 
I cup 
6.4 
24 
125 
Soda cracker .... 
1 cracker 
0.2 
2 
25 
ISO 
Dinner : 
2 P.M. 
Cream of pea soup (B, A). 
3 cup 
5-2 
l6 
IOO 
Poached egg (A, B) . . 
1 egg 
1.8 
25 
70 
Baked Potato (C, B) . . 
1 small 
i-5 
3 
5° 
Toast 
1 slice 
0.5 
7 
5° 
Bread 
1 slice 
o-7 
7 
50 
Butter (A) 
1 tsp. 
0.1 
- 
32 
Tapioca cream (A, B) 
I cup 
2.8 
12 
IOO 
452 
Supper: 
5:30 p.m. 
Steamed rice .... 
i cup 
2.6 
6 
66 
Top milk (10 oz.) (A, B) . 
4 cup 
2.1 
9 
IOO 
Milk to drink (A, B) . . 
1 cup 
6.4 
24 
125 
Bread 
1 slice 
0.7 
7 
5° 
Butter (A) 
1 tsp. 
. 0.1 
32 
Date marmalade . . . 
1 tbsp. 
o-5 
1 
5° 
423 
Total for day .... 
.... 
182 
1350 152 
FEEDING THE FAMILY 
should food be offered except at mealtime, but the drink- 
ing of water between meals should be encouraged. 
The meal schedule now includes three "regular" 
meals, i.e., breakfast, dinner, and supper, and some chil- 
dren do well with these only. Many children, however, 
do not eat a hearty breakfast, and need a supplementary 
meal between breakfast and dinner, or else between 
dinner and supper. When this meal is given it should 
be just as regularly planned for as the other meals, but it 
should be very simple, as one does not wish the bad habit 
of indiscriminate eating between meals to come out of it. 
The food plan and dietary given on pages 150 and 151 
illustrate the practical working out of the principles 
discussed above. CHAPTER VIII 
FOOD FOR CHILDREN FIVE TO SEVEN 
YEARS OLD 
One day the writer sat in a restaurant for luncheon 
beside a little girl apparently about six years old. She 
was just finishing a plate of hot griddle cakes and a 
double portion of syrup, and her mother was pouring 
half of her cup of coffee into a cup for the child. As the 
meal was finished and they rose to depart, the mother 
remarked to a friend accompanying them that she was 
taking the little girl to see a doctor - "she had seemed 
languid lately." Poor child! With such a luncheon 
even a robust adult might feel "languid." Unfortu- 
nately the retribution for dietetic sins comes slowly and 
insidiously, as a rule, instead of swiftly and strikingly, 
and the connection between an abused stomach and 
"bad nerves" or "temper," or other manifestations of a 
physical constitution below par is not impressed, if it is 
even suspected. One of the interesting developments 
of the babies' health contests which have been held with 
such success in the past few years is the chagrin of par- 
ents who dreamed they were bringing normal if not 
prize babies to the examining experts and were startled 
into new vigilance by discovering that they did not 
153 154 
FEEDING THE FAMILY 
even know what a normal child really is. And one of 
the most encouraging features of such contests is that, 
with knowledge of how a baby ought to be cared for 
put into practice, the babies low of grade one year have 
been able to capture prizes a second year. 
Such endeavors to improve children physically must 
not be limited to the first three or four years, however. 
Each stage of development calls for watchful care. 
Good health habits must be fixed, and even adults are 
known to lapse from good habits started in early life. 
How much more the irresponsible child from five to 
seven! We must not only help him to remember to 
drink water, to attend to his bowels at a stated time, 
to go to bed and eat meals by the clock, to keep clean, 
to maintain a good posture, but we must impress the de- 
sirability of all these things upon his mind. More and 
more we must teach him that the building of a strong 
body is governed by laws which he must respect. Es- 
pecially in these years must we inculcate the idea that 
food is to be chosen for what it will do for our bodies, 
and that as a general proposition we must learn to like 
what we ought to eat. 
An interesting study of child health has been made 
in a mountain county of Kentucky. The children were 
between two and eleven years of age. Of a total of 149 
children only 7 per cent were reported "excellent" in 
nutrition, and only 18 per cent even "good." What 
is the hope for the future if the oncoming generation is 
so manifestly unfit? Only about one-fourth of these 
children were having a diet which included all the con- A Mid-morning Lunch FOOD FOR CHILDREN FIVE TO SEVEN 
155 
stituents necessary to nourish their bodies. Four-fifths 
of these little children were estimated to be harming 
themselves by eating between meals, more than half 
by indulgence in tea or coffee. Their only salvation 
(so far as they can be considered "saved") lay in the 
fact that in this community milk was a staple article 
of food, three-fourths of the children having at least a 
pint daily. A strong contrast is seen in another com- 
munity, where an equally large number of children with 
all sorts of background and heredity, but with an in- 
telligently controlled environment, constitute a group 
with a percentage of underweight strikingly low, show- 
ing that we have it largely within our power to de- 
termine whether our children are below par in this 
respect or not. 
In communities where the general level of living is 
better than in the mountain district cited above, we still 
find an amazing number of children with defective teeth. 
It is now thought that the character of children's teeth 
is almost wholly determined before they are six years 
old, and as has been already stated, it is diet more than 
any other one thing which seems to determine the qual- 
ity of teeth. 
Sunshine and rest are important aids to the utilization 
of food by children. We must not be content merely 
with supplying good food. We must see that fatigue, 
interference with normal breathing, poisons from dis- 
eased throat or teeth, or other physical defects do not 
interfere with nutrition. All through childhood weigh- 
ing should be done at regular intervals and tables of 156 
FEEDING THE FAMILY 
weight and height of normal children consulted1 as an aid 
in judging of progress. 
Feeding during the fifth, sixth, and seventh years 
differs little from that for the fourth year, except in the 
increasing quantity required to meet the needs of the 
larger child. All the kinds of nutritive material essen- 
tial to growth have already been introduced into the 
dietary - milk, eggs, cereals, fruit, green vegetables, 
stale bread; supplemented by butter, cream, potatoes, 
and, in certain dishes, a little sugar for flavor. All food 
should still be served as simply as possible. Much 
of the quart of milk which ought to be the foundation 
of the diet can be drunk; the rest used in simple soups, 
desserts, or plain cream sauces for vegetables. For 
variety, especially on cold days, the appearance of milk 
as a beverage may be changed by heating with a little 
malted milk; by cooking with just enough cocoa to 
give color and flavor; or by coloring with a cereal coffee. 
The addition of a spoonful of whipped cream to one of 
these modified forms may glorify it into a very special 
treat for some birthday or holiday. No tea, coffee, or 
strong cocoa should ever be given to children. A wel- 
come addition to the simple desserts during this period 
will be various homemade frozen dishes, such as milk 
sherbets and plain ice cream. These should not be 
served oftener than once a week, being too sweet for 
staple desserts; and in very moderate quantities on 
account of their coldness. Unless one is absolutely cer- 
tain of the quality, ice cream purchased outside the home 
1 See Appendix, Tables VII and VIII. FOOD FOR CHILDREN FIVE TO SEVEN 
157 
should not be given to young children. Very often it is 
made under unsanitary conditions, or kept unduly long, 
and is badly contaminated by bacteria. Ice creams 
made from thick cream are too rich for little children. 
The frozen dish should be regarded chiefly as another 
means of making milk acceptable in the dietary by a 
simple change in its form. Lemon or orange milk 
sherbet, cocoa or junket ice cream, or a plain frozen 
custard of milk and eggs are the most suitable to choose. 
Cereals should still be served without sugar, but with 
plenty of milk. The warm cooked cereal should always 
be the staple breakfast dish, oatmeal being given the 
preference. The ready-to-eat cereals should be reserved 
for supper or for especially hot days in summer; eaten 
dry and crisp instead of bread, they make a suitable 
lunch if the child is hungry in the middle of the after- 
noon ; he is not likely to fail to chew such fare or to 
overeat of it. 
Raw fruits, except in the form of juice, should be in- 
troduced into the diet cautiously. Perfectly ripe pears, 
peaches, and scraped ripe apples, are the best to experi- 
ment with, but for the most part the fruit should be 
cooked, and especially any given for supper. Dried 
fruits, such as apples, peaches, and prunes, are very 
valuable, especially when the cost must be limited. 
They all need long, slow cooking and little or no added 
sugar. Dates may be stewed in a little water and put 
through a sieve to remove the coarse outer skin, then 
flavored with a little sugar and lemon juice. Bananas 
should always be cooked for young children, baked in 158 
FEEDING THE FAMILY 
their skins or steamed in a covered vessel in a very little 
water. They do not require sugar. Preserves of all 
kinds and very sweet canned fruits must be avoided. 
With potato once a day, orange juice several times a 
week, tomato juice once or twice a week, and some variety 
in the other fruits and vegetables, there need be no con- 
cern about shortage of the C vitamin. Green vege- 
tables should still be cooked, and mashed or sifted 
because they are likely to be poorly masticated. The 
addition of a plain cream sauce now and then will give 
variety to the menu and add to the fuel value of the 
vegetable dish. A cream sauce to which a little tomato 
juice has been added poured over crisp toast or soda 
crackers makes an attractive supper dish. 
Potatoes should always be mealy. Baking is the 
safest method of cooking, but after the fifth year, plain 
boiled and mashed potatoes are not objectionable. 
Fried ones must never be offered. 
The temptation to add hot breads, biscuits, rolls, 
griddle cakes, and the like must be steadily resisted. 
Only bread stale enough or hard enough to offer exer- 
cise in mastication should be given. Breadsticks, crisp 
to the center, or sippets, made by toasting narrow strips 
of bread in the oven, will be welcome for variety. 
Butter, cream, and bacon fat in moderation are valu- 
able in the child's diet. But the butter should be spread 
on bread rather than used in cooking; cream should be 
thin and used preferably over cereals, toast, and simple 
desserts. Bacon fat may be added to baked potatoes or 
spread on bread. FOOD FOR CHILDREN FIVE TO SEVEN 
159 
Occasionally a small serving of plain cookies, stale 
sponge cake, graham, whole wheat, or other crackers 
may be given at the end of the meal. Soft cake should 
not be given at all. 
With milk freely supplied and an average of one egg 
a day, there is no special call for the introduction of meat 
regularly into the diet until after a child is seven years 
old, and, on the other hand, there are several good rea- 
sons for using little or none during these early years. 
In the first place, as has been already shown in Chapter 
II, meat is of all protein foods most liable to putrefac- 
tion in the intestine; and experiments indicate that the 
younger the child the more speedily these products of 
putrefaction develop when meat is fed. A somewhat 
analogous case among animals is often cited. Adult 
cats thrive on a rich meat diet, while kittens fed largely 
on meat are liable to convulsions. So children of three 
show more signs of putrefaction when meat is made a 
part of their diet than do children of six; and these in 
turn are more liable to it than children of eight. Since 
milk feeding will cause the signs of putrefaction to dis- 
appear and meat protein is no better for growth than 
milk protein, the advantage is decidedly with the milk 
rather than the meat. 
Another reason for withholding meat is that it natu- 
rally tends to displace milk on account of its higher 
flavor, and meat is much poorer in ash constituents and 
vitamins than milk, being totally deficient in calcium, of 
which milk is the most important source, while muscle, 
which is what is most commonly meant by meat, has 160 
FEEDING THE FAMILY 
little of any known vitamin. A third reason is that 
the stimulating extractives in meat, which may be quite 
useful to a jaded adult, should not be used to whip up 
the sensitive growing organism, which when healthy is 
far better off without stimulants of any kind. The two 
chief advantages of meat are that it requires mastica- 
tion and exercises the chewing apparatus and that it is 
a useful source of iron. But, as already shown, dry 
bread makes excellent chewing material, with none of 
the disadvantages of meat; and eggs and green vege- 
tables will supply iron in forms believed to be more 
useful to the child, aside from the fact that the intestinal 
putrefaction of meat may seriously interfere with the 
utilization of its iron. Excepting the point in regard to 
mastication, what is true of meat is true of beef juice. 
Its use is best restricted to babies who for some reason 
cannot have an adequate supply of milk, egg yolk, and 
fruit juice, or who are sick enough to need a stimulant. 
The chief merit of meat broths seems to be to induce 
the eating of cereals or vegetables which may be cooked 
in them, and this can usually be accomplished in some 
other way. Broths almost inevitably limit the amount 
of milk taken, and do not seem to justify the regard in 
which they have been held in the past as a food for chil- 
dren. It appears foolish to put a busy housewife to the 
trouble and expense of making them when milk-and- 
vegetable soups seem so much more desirable. 
The average weight of normal children for the fifth, 
sixth, and seventh years and the energy requirement per 
pound of body weight per day are, in round numbers: FOOD FOR CHILDREN FIVE TO SEVEN 
161 
Energy Requirements for Fifth, Sixth, and Seventh Years 
Year 
Weight in Pounds 
(for Medium Height) 
Calories per Pound 
Fifth 
41 
36-38 
Sixth 
45 
35-37 
Seventh 
50 
34-36 
It seems advisable in these years of comparatively 
rapid growth to allow from three to four protein calories 
per pound per day; though probably somewhat in ex- 
cess of the actual requirement, it is well to have a liberal 
supply for periods of rapid development. 
The same scrupulous care in regard to regularity of 
meals must be continued. Usually breakfast will now be 
given at 7 or 7 : 30; a very simple lunch at 10 : 30 or 11 ; 
a substantial dinner at 1 or 1 : 30; and a plain supper at 
5:30 or 6. During this period many children begin 
going to school, and the meal schedules must be ad- 
justed to the school schedule. Especial care needs to 
be taken that breakfast be provided in time to be eaten 
without haste or fear of being late to school, and with 
time for a bowel movement afterwards. No child 
should be permitted to go to school without breakfast. 
The pangs of an empty stomach will cause him to feel 
fagged out long before the noon meal, which is often the 
next one. He will then be likely either to be over- 
hungry and eat hurriedly to the upset of his digestion, 
or to have lost the feeling of hunger and refuse a rational 
meal. In any case, considering the amount of fuel a 
child must take to keep his machinery going and to have 162 
FEEDING THE FAMILY 
a surplus for growth, he cannot afford to miss breakfast 
with the hope of making good the loss later in the day. 
Numerous studies of school children show that no break- 
fast and malnutrition are commonly found together. 
The young child is fortunate if his school provides a mid- 
morning lunch, to take the place of the one which he has 
formerly enjoyed at home. This should be of the sim- 
plest character; a slice of bread and butter, a glass of 
milk and a cracker, or a bowl of cereal and milk being 
quite sufficient. Such good results have followed the 
introduction of these school lunches - gains in weight, 
improved general health, and better school behavior - 
that they are now a part of the regular school program 
in many places, and mothers may find that they can 
render useful public service in extending the practice 
where it is not in vogue.1 
When there is no opportunity for a morning lunch, 
the dinner must be served earlier in the day - prefer- 
ably at noon - and then a light lunch may be given 
in the afternoon, similar to that suggested for morning, 
at 3 or 3 :30. During the first school years the child 
has many new conditions to meet, such as the excite- 
ment of going away from home and mingling with a 
large number of persons, and the change to a schedule 
involving hours of confinement, and no extra strain 
should be put upon him in the way of caring for diffi- 
cult food. He needs more than ever to be safeguarded 
1 For information on the school feeding movement, see School Feeding: 
Its History and Practice at Home and Abroad, by Louise Stevens Bryant, 
and Malnutrition and School Feeding, by John C. Gebhart (published by 
the United States Bureau of Education). FOOD FOR CHILDREN FIVE TO SEVEN 
163 
against unsuitable food, or food at unsuitable times, to 
which his school companions and surroundings may 
tempt him, and against eating when exhausted or greatly 
excited by his work or play. Regularity, simplicity, 
and serenity are good dietetic watchwords; good health 
has economic and social as well as personal value, and 
in these early years the foundations for it should be most 
carefully laid. 
A Day's Food Plan for a Child Five to Seven Years Old 
Fuel Requirement: 1400-1700 Calories Cost: 2-2|^ per 100 Calories 
Breakeast : Orange 
7-7 : 30 a.m. or 
Baked apple 
or 
Prunes 
50-100 Calories 
Well-cooked cereal 50-100 Calories 
Milk 150-200 Calories 
Dry toast or stale bread .... 50-100 Calories 
Butter 
or 
Cream 
or 
Bacon fat 
25-50 Calories 
io-io :30 A.M. Milk 125-175 Calories 
Bread 50-75 Calories 
Butter 25-50 Calories 
Dinner : Soft cooked egg (occasionally lean 
1-1: 30 p.m. beef or lamb or chicken) . . . 50-75 Calories 
Mashed or sifted vegetable, as 
spinach, peas, string beans, car- 
rots 5-15 Calories 
. Baked potato or boiled rice . . . 50-100 Calories 
Bread 50-100 Calories 
Butter 50-100 Calories 
Milk (may be combined with veg- 
etable in soup) 100-150 Calories 
Stewed fruit or plain pudding . . 100-200 Calories 164 
FEEDING THE FAMILY 
Supper : Cereal with milk 
5: 30-6 p.m. or 
Creamed vegetable 
on toast 
or 
Milk toast 
or 
Bread and milk 
. . . . 150-300 Calories 
Stewed fruit, custard, or junket, 
with or without stale sponge 
cake or plain cookies .... 100-200 Calories FOOD FOR CHILDREN FIVE TO SEVEN 
165 
A Day's Dietary for a Child Five to Six Years Old 
Fuel Value: 1608 Calories 
Cost: 2-2%t per 100 Calories 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Breakfast: 
7: 30 a.m. 
Baked apple (C, B) . . 
1 apple 
4-o 
I 
100 
Oatmeal (B) .... 
i cup 
4-o 
8 
50 
Milk to drink (A, B) . . 
I cup 
6.4 
24 
125 
Milk for cereal (A, B) . 
7 CUp 
1.2 
5 
25 
Toast 
2 slices 
1.0 
14 
100 
Butter (A) 
| tbsp. 
0.2 
50 
45° 
10: 30 A.M. 
Milk (A, B) .... 
s cup 
5-i 
19 
100 
Soda crackers .... 
2 crackers 
0.4 
5 
50 
150 
Dinner : 
12:30 p.m. 
Split pea soup (B, A) 
5 cup 
6.0 
26 
100 
Croutons (toasted) . . 
27 croutons 
i-4 
14 
100 
Spinach (A, B, C) . . 
1 cup 
4.2 
4 
33 
Bread 
2 slices 
i-3 
14 
100 
Butter (A) 
| tbsp. 
0.2 
- 
So 
Stewed prunes (B) . . 
6 small 
2.8 
2 
100 
483 
Supper: 
5:3° pm. 
Baked potato (C, B) . . 
1 medium 
3-o 
II 
100 
Bread 
2 slices 
i-3. 
14 
100 
Milk (A, B) 
1 cup 
6.4 
24 
125 
Creamy rice pudding 
(A, B) 
| cup 
4-4 
24 
200 
525 
Total for day . . . 
.... 
209 
1608 CHAPTER IX 
FOOD FOR CHILDREN EIGHT TO TWELVE 
YEARS OLD 
By the time most children are eight years old they are 
established in the school-going habit. Some of the 
problems of nutrition which arise when they first change 
from a life of comparative freedom and of much time 
out of doors to one of restraint and too often, alas, of 
little fresh air, have been mentioned in the preceding 
chapter. The years when the rate of growth is most 
rapid and the digestive tract most sensitive now are 
past, and errors in diet are followed by less swift retri- 
bution, so that there is a temptation to relax the vigilant 
care of the child's food and leave him to his own devices. 
But this is a great mistake. The period of physical de- 
velopment in a human being covers nearly a quarter of 
a century, and the seven-year-old child has climbed less 
than a third of the hill of growth. We attend to his 
clothing and shelter - how much more important to 
see that he has proper food ! 
Fortunately we now have some communities which 
maintain (either through public or private agencies), for 
conserving and developing child health, a school physi- 
cian for periodic health examinations and general super- 
166 FOOD FOR CHILDREN EIGHT TO TWELVE 
167 
vision, a school nurse to assist the physician and attend 
to the correction of hampering physical defects, a dentist 
to care for the teeth, and a nutrition expert to supervise 
the childrens' food, assist the teachers in giving instruc- 
tion in regard to food and its relation to health and en- 
list cooperation of the homes in a good health program. 
Increase in height of boys from birth to the eighteenth year 
With increasing care of the pre-school and kindergarten 
children, there should be less to do in succeeding years, 
nevertheless children between eight and twelve carry 
little reserve material in their bodies and their food must 
literally meal by meal yield liberal amounts of fuel and 
body-building material if they are to grow rapidly taller 
without becoming so far underweight as to menace 
health and future growth. They need to be interested 168 
FEEDING THE FAMILY 
in taking care of themselves and learning to choose their 
own food intelligently. There is probably no school 
period in which the returns on such instruction are 
greater. Weekly weighing and charting of each child's 
progress have proven a valuable stimulus to effort on 
the part of many children. 
Whether food education be carried on in the school or 
not, it certainly should be in the home. There are now 
Increase in weight of boys by years from birth to the eighteenth year 
available many helps for fathers and mothers whereby 
they may interest and instruct their children in regard 
to food in addition to training them by precept and 
example in good eating habits.1 If a child has a per- 
sistently poor appetite which cannot be cured by plenty 
of rest and sleep and a suitable feeding schedule, he 
1 See Publications of the American Child Health Association, The 
Bureau of Education, U. S. Department of the Interior, The Chil- 
dren's Bureau, U. S. Department of Labor. FOOD FOR CHILDREN EIGHT TO TWELVE 
169 
should have a thorough physical examination to deter- 
mine the cause. 
According to the principle already laid down, the 
comparatively simple diet of the seventh year is to be 
gradually extended. Only a few well-chosen dishes 
need be offered at any one meal, but a tendency to 
Increase in height of girls from birth to the eighteenth year 
choose a single dish for a meal and refuse everything 
else should be discouraged. In adult life a well-balanced 
diet demands more kinds of food than in childhood, 
when such a variety of elements is supplied by milk 
alone, and it is a great advantage to have been so trained 
as to be able to take these in all sorts of forms. Most 
adults eat in groups and pronounced individual likes and 
dislikes have great economic and social, if not always 
physiological, disadvantages. Half the problems of the 170 
FEEDING THE FAMILY 
food provider arise, not from the difficulty of securing 
wholesome food to make a well-balanced ration, but 
from the necessity of remembering that Mr. Jones will 
not touch fish, Mrs. Smith never eats cabbage, and Mr. 
Brown must always have apple pie for supper I Youth 
is the time to cultivate respect for all natural foods as a 
means to physical and mental efficiency, and not merely 
as ticklers of the palate. Disparaging remarks about 
Increase in weight of girls by years from birth to the eighteenth year 
wholesome food should never be permitted, for it must 
always be borne in mind that eating has psychological 
as well as physiological aspects, and children are quick 
to catch the notions of those with whom they associate. 
If mother plainly turns up her nose at milk and cereals 
and bread and butter, how can she expect the children 
to relish them? Most food aversions are acquired in 
early life when the sensibilities are keenest. An acci- 
dent at the table with humiliating consequences, an un- FOOD FOR CHILDREN EIGHT TO TWELVE 
171 
pleasant association of a food with illness, a comparison 
with something disagreeable, may cause repugnance 
lasting for years. Such aversions, once acquired, call 
for patience and tact and may never be completely 
overcome. It is a part of the feeding problem of child- 
hood to prevent such misfortunes. Table conversation 
should deal with topics other than food, and when dis- 
turbances arise at the table eating should be stopped 
until tranquillity is restored. Food taken in grief or 
anger has a poor chance of fulfilling its proper mission. 
If a child refuses a food really essential to his welfare, 
hunger will often do more to reestablish his taste for it 
than commands or threats. New dishes or appeals to 
the imagination are often helpful in holding children to 
their proper diet. A glass measuring cup for milk has 
often inspired interest in the quantity drunk. One 
mother set her two little children to running " calorie 
races" when they were below normal weight, with de- 
cided improvement in the quantity of food taken. It 
is worth while to take thought as to how to keep chil- 
dren's attitude toward their food rational. 
Feeding from the Eighth to the Twelfth Year 
A quart of milk, continued as the basis of the diet, 
will give relief from much concern as to whether it is 
well-balanced or not. Cooked cereals for breakfast 
should be given the preference, the ready-to-eat varie- 
ties being reserved for occasional use because the warm, 
full-flavored porridge is less likely to be tired of. By 
the eighth year, raw fruits can be used more freely, only 172 
FEEDING THE FAMILY 
the strongly acid ones being forbidden. For the even- 
ing meal preference should be given to cooked fruits, 
moderately sweetened. Jellies may be spread lightly on 
bread now and then, but preserves should be withheld 
entirely. Dates, figs, and raisins are valuable additions 
to the diet now. Dates and figs should be thoroughly 
washed and drained, after which they may be heated in 
an oven to dry and sterilize them, then cooled and packed 
in jars for future use. Figs are best stewed in a little 
water and require no sugar. With cream, they make an 
acceptable dessert. Raisins should always be cooked. 
They may be simply stewed and served as a sauce, or 
used to vary the flavor of other fruits, especially of dried 
peaches and apricots, added to bread, rice, and other 
cereal puddings, or baked in raisin bread. Their high 
fuel value, rich ash content, and sweet flavor make them 
very valuable in children's dietaries. Dates are often 
used to vary the appearance of the breakfast cereal, 
being cut up and stirred in a few minutes before serving. 
They can also be used in puddings and bread like raisins, 
and make a popular sandwich filling. 
The child may now be expected to eat any mild, thor- 
oughly cooked, green vegetable, and one should be pro- 
vided, if possible, every day. Pains should be taken to 
cook vegetables so as to develop their best flavor, much of 
their unpopularity being due to bad cooking. Chil- 
dren's sense of taste is keen in the early school years. 
Raw vegetables should now be made a regular part 
of the diet, beginning with a little tender lettuce, or 
cabbage very finely shredded, or grated carrot. A little Always Hungry FOOD FOR CHILDREN EIGHT TO TWELVE 
173 
orange juice makes a good dressing for such a "salad." 
A little later finely cut celery, apple, and other fruits 
can be added. The habit of eating some crisp raw 
vegetable daily is a good one to establish, but care must 
be taken to see that such food is properly masticated; 
and highly seasoned salad dressings of all kinds should 
be absolutely avoided. 
By the time a child is eight or nine years old, meat 
may be more regularly introduced into the diet. It 
should not be allowed to displace milk, but used to 
supplement it. Lean beef, mutton, lamb, chicken, lean 
fish, such as halibut and cod, or oysters are most suitable 
for this period. Fat meats or meats cooked in fat or 
served with rich gravies or sauces should be avoided, 
a too difficult of digestion. Only a small portion (not 
over an ounce) should be allowed and that not oftener 
than once a day. 
Children are generally fond of sweets but their im- 
portance is commonly exaggerated. Children in whom 
the taste for sugar has not been cultivated do not ex- 
hibit a marked craving for sweets. They may even 
object, like a fine big boy of eight who took exception 
to a mid-morning lunch of zwieback of a common 
sweetened variety, complaining, "It's too sweet! It's 
too sweet!" In any case sweets should never be given 
between meals. Not only candy, but the delectables of 
the soda fountain and ice cream parlor, are out of 
place for anybody except at the end of a regular meal, 
and even then are not desirable for children. The less 
they know about such sweets the better. 174 
FEEDING THE FAMILY 
Sugar is a valuable fuel food, but with its high flavor 
and rapid diffusibility it is likely to satisfy the appetite 
before body needs are really met, if given at the begin- 
ning of a meal; and it is not only likely to disturb the 
normal appetite, but seriously to upset digestion if taken 
between meals; while in large quantities at any time it 
irritates the stomach and displaces foods which serve 
for building material as well as fuel. Candy is too con- 
centrated to be an ideal food. If greatly desired a very 
small amount may be given at the end of a meal, when 
it will be diluted by the other food and do no particular 
harm. Only plain candies made from pure ingredients 
should ever be allowed. Rich confections from choco- 
late and nuts are too difficult of digestion. Plain sweet 
chocolate is a good substitute for candy if used in 
small amounts and if it does not keep the child awake 
at night, and so are the sweet fresh and dried fruits. 
Gingerbread and plain cookies also satisfy the taste 
for sweets, and ice creams and ices can be used now and 
then for the same purpose. 
Nuts are not easy to masticate, and on account of 
their high fat content are rather slow of digestion. 
Hence they do not enter into the dietary of little children, 
and cannot be freely permitted even during this period. 
When ground to a paste, however, the first objection is 
removed and peanut and other nut butters are an accept- 
able addition at this time. No fried food, pastries, tea 
or coffee, rich sauces, or meat salads with mayonnaise 
dressing should ever be permitted. 
Three regular meals a day will now suffice for many FOOD FOR CHILDREN EIGHT TO TWELVE 
175 
children, but if breakfast is light or the child is very 
hungry between meals, a simple mid-morning or mid- 
afternoon luncheon may still be provided. It should 
not be given if it interferes with zest for the regular 
meals, and it should never be sweet, so as to tempt the 
child to eat when not really hungry. Dry bread, crack- 
ers, or milk are best. Mild fresh fruits are allowable 
if the child is well and strong. This extra mid-morning 
or mid-afternoon lunch is often served at school, where 
it generally consists of a half pint of milk and a cracker 
or two. Orange juice has been found a beneficial school 
lunch in an orange-growing district. Such feeding 
should not supplant the home breakfast or noonday 
meal, but it may be a valuable supplement to either of 
these. It is particularly valuable for the children in 
the early years of school life, and is often a great aid 
in bringing underweight children into better condition. 
Teachers report not merely gains in weight but better 
behavior and better school progress after the institution 
of milk feeding. Incidentally, it is of value in teaching 
children to drink milk. The desire to do like the rest 
overcomes prejudices which may fill the child's whole 
horizon at home. 
Dinner should be served at noon rather than at night, 
to insure early and peaceful slumber. Many children 
have to take the noon meal at school, however; in the 
country because they live too far away to go home at 
noon; in the city among the poor because the mother 
goes away to work and there is no one to prepare a noon 
meal, or among the well-to-do because the single school 176 
FEEDING THE FAMILY 
session often extends beyond what should be the dinner 
hour. The luncheon of the school child, therefore, de- 
serves special consideration. Where the school au- 
thorities give it no attention, the children usually take 
their food from home. In this case they lose the ad- 
vantage of warm food in promoting easy and rapid di- 
gestion, and their minds are not so clear for the after- 
noon work. They are also more likely to bolt their food 
when not eating at a table with other people. If then a 
lunch box must be carried from home, special thought 
should be given to the selection of food, so that it may 
be suitable in kind and amount, and appetizing when the 
box is opened. Three or four kinds of food are quite 
enough to provide at a time, for at best the busy house- 
wife usually finds her wits taxed to furnish wholesome 
lunches with much variety. 
PLAN FOR THE SCHOOL LUNCH BOX 
i. Sandwiches are the great staple, easily portable 
and generally liked. The bread should never be less 
than twenty-four hours old, lightly buttered and filled 
with finely chopped boiled eggs carefully but mildly 
seasoned; a nut paste, such as peanut butter, preferably 
softened by working in a little milk or cream; a dried 
fruit paste, made of chopped dates, figs, or raisins, or a 
mixture of these. For the older children, chopped meat, 
cheese of various kinds and especially cottage cheese, 
and jellies are also desirable. Sandwiches of raisin or 
date bread without other filling than butter will help 
to give variety. FOOD FOR CHILDREN EIGHT TO TWELVE 
177 
2. Fruit is appetizing and carries well. Its succulent 
qualities make it especially acceptable with the rather 
dry sandwich. Not only fresh ripe fruit, but also apple 
sauce, stewed raisins, figs, pears, peaches, etc., can often 
be carried by a little forethought in securing small jars 
with tight-fitting covers. Paper cups designed for jelly 
with close-fitting tops are practicable for this purpose. 
Ripe tomatoes are juicy enough to take the place of 
other fruit for the older children and their richness in 
vitamins makes them as valuable as oranges. 
3. A sweet of some kind should be included, such as 
plain cookies of various sorts, gingerbread or sponge 
cake, baked custard, a piece of sweet chocolate, or a few 
dates rolled in sugar. 
4. Some fluid to drink with the meal aids digestion 
and should always be taken. Water will serve, of course, 
but milk will add to the food value and so will fruit 
juices, if they can be carried. 
Plenty of waxed paper to wrap the different kinds of 
food and keep them from flavoring each other should 
be kept on hand; this is one of the big secrets of a tasty 
lunch box. 
At its best, however, the lunch box must be regarded 
as a makeshift. A regular school luncheon, shared by 
teachers and pupils, has tremendous advantages. If 
only one hot dish - perhaps soup or cocoa - can be 
provided at school to supplement what the children 
bring from home, it draws the pupils together socially, 
so that the meal is taken in a more orderly fashion, and 
experience in hundreds of rural schools shows that it 178 
FEEDING THE FAMILY 
results in improved physical condition of teachers and 
pupils. When they leave home early in the morning, 
travel a considerable distance in the cold, and return 
only in time for supper, the cold food carried in their 
boxes would often be really insufficient for their body 
needs, even if it were in the best form. Recent studies 
of rural conditions have shown that country children 
tend more than city children to be below par physically; 
and this is certainly not because country life does not 
offer opportunity for good development, but because 
country dwellers often fail to realize that they must 
take advantage of the fresh air and wholesome food 
which are theirs to command. The realization of what 
good feeding means for physical and mental develop- 
ment results not only in careful provision of food for the 
meals at home, but cooperation with school authorities 
in securing protection from bad feeding at the noon hour. 
In many of our large cities and industrial centers the 
elementary school luncheon has long since passed the 
experimental stage and is regarded as a valuable part 
of the school training as well as a safeguard for the 
health of the child. Very often the pioneer work has 
been done by women's clubs or philanthropic organiza- 
tions which have assumed the task of demonstrating to 
school authorities the practicability and value of such 
feeding. The expensive machinery of education is 
wasted when it operates on a mind listless from hunger 
or befogged by indigestible food. Whether the cause be 
poverty, ignorance, or carelessness, the child is the 
sufferer, and the painstaking work of the school lunch FOOD FOR CHILDREN EIGHT TO TWELVE 
179 
supervisors to secure wholesome and adequate noon 
meals for the school children at a minimum cost not 
only brings immediate benefit to the children, but exerts 
a widespread influence upon homes and parents, as the 
children carry to them reports of these concrete lessons 
in the science of proper selection, preparation, and 
hygiene of food. All school lunch work should be con- 
sidered educational and should be an important factor 
in reducing malnutrition. 
The school luncheon must be simple, easily served, and 
economical. It may consist of a hot dish, with some 
form of bread, and a choice of about two other dishes; 
milk or cocoa should always be obtainable. 
In the New York City Elementary Schools the food 
is cooked in central kitchens and distributed by auto 
trucks to the different schools, where it is served by pupils 
of the cooking classes or by those appointed by the prin- 
cipal in schools having no cooking. "Milk is the food 
around which menus are built" says a recent report 
of this work.1 " Each day it is introduced by means of a 
cream soup or a milk dessert. Graham or whole wheat 
bread is always used, except when the crumbs of dried 
white bread are needed for a certain recipe. . . . Vege- 
tables, cereals and fruits make up the balance of foods 
served." A sample week's menu is given on next page. 
1 School Lunches, New York City Elementary Schools, 1923. This 
contains the recipes of the dishes used in the lunches. 
For further suggestions regarding school luncheons see School 
Lunches, Farmers' Bulletin No. 712, U. S. Department of Agriculture, 
and The Lunch Hour at School, Bureau of Education, U. S. Department 
of the Interior. 180 
FEEDING THE FAMILY 
MENU Calories 
per 
Monday: Serving 
*Cocoa 268 
Graham bread and butter sandwich 130 
Fresh fruit - two kinds ] 
Stewed fruit-1 kind ) ^rage portion 9S 
Tuesday: 
Lima beans and barley soup 177 
Buttered roll (white) 275 
*Stewed tomatoes, thickened with bread crumbs 50 
Chocolate cornstarch pudding 235 
Wednesday: 
Cocoa 268 
*Lima beans with tomato sauce 125 
Buttered graham roll 250 
Baked apple, or fresh fruit, average portion 95 
Thursday: 
Vegetable soup with barley 185 
*Baked beans 182 
Rye bread and butter sandwich 250 
Rice custard 165 
Friday: 
Cream of Lima bean soup 172 
Peanut butter sandwich 250 
Scalloped corn 85 
Gingerbread or molasses cookies 208 
All dishes marked * cost two cents; all others three cents. In addition 
to the regular menu there are offered daily for 1 cent each: 
1 glass of whole milk (124 Calories) 
1 bar sweetened chocolate or 1 wrapped stick of 
candy (125 Calories) 
1 sweetened cracker 1 
2 to 4 sweetened crackers j 1 0 a ories 
A study of the food actually purchased by the children shows that 
the average tray carries about 1150 Calories. 
If the noon meal is served at home, it may be somewhat 
more elaborate, provided the child has time to eat it in a 
leisurely fashion. When he has to hurry back to school 
this fact must be taken into account, and no extra tax FOOD FOR CHILDREN EIGHT TO TWELVE 
181 
put on his digestive powers. The food plan following 
will show the general type of food to be chosen. 
If a warm, substantial dinner is served at noon, the 
evening meal may be comparatively simple, especially 
through the tenth year, as also indicated in the food 
plan below. Children of eleven and twelve will relish 
a night meal about as substantial as the noon meal, 
though they will be perfectly nourished with the simpler 
supper. If the noon meal has been a cold or light lunch, 
then the dinner may be given at night. In any case, the 
evening meal should be served by six o'clock, so as not 
to interfere with an early bedtime. A healthy child of 
eight years may be anywhere from 43 to 51 inches in 
height and weigh from 39 to 75 pounds, and in later 
years even more individual variation is possible.1 The 
energy requirement will vary, not only with the body 
weight, but with the degree of physical activity, and 
boys with their higher muscular tension and tendency 
to vigorous sport will usually demand somewhat more 
food than girls of corresponding size; hence an absolute 
standard cannot be set. The following figures, however, 
deduced from the observations of many persons on the 
food needs of school children, will serve as a general 
guide as to suitable amounts of food to provide. 
Age in Years 
Protein Calories 
per Pound 
Total Calories 
per Pound 
8-9 
10-12 
3-4 
32-35 
30-34 
1 See Appendix, Tables VII and VIII. 182 
FEEDING THE FAMILY 
A Day's Food Plan for a Child Eight to Ten Years Old 
Fuel Requirement: 1700-2000 Calories Cost: if-2|fS per 100 Calories 
Breakfast : Mild fruit, raw, stewed, or baked . 50-100 Calories 
7-7:30 A.M. Well-cooked cereal 75-100 Calories 
Dry toast or stale bread .... 50-100 Calories 
Butter 5O-75 Calories 
Milk, plain or flavored with cocoa . 100-150 Calories 
Dinner : Soft cooked egg or very small 
12-12: 30 p.m. portion of baked or broiled fish, 
lamb, chicken, or bacon . . . 50-75 Calories 
Potatoes 
or 
Rice 
or 
Baked banana 
75-100 Calories 
Spinach, carrots, onions, or other 
mild vegetable, simply cooked . 10-25 Calories 
Milk (may be combined with vege- 
table in soup) 100-150 Calories 
Bread 75-100 Calories 
Butter or jelly 50-100 Calories 
A little shredded raw cabbage or 
other crisp salad vegetable with 
fruit juice or salt Calories negligible 
Bread, rice or other nutritious 
pudding 
or 
Stewed fruit, with cookies 
150-200 Calories 
Supper : Cream soup 
5 : 30-6 p.m. or 
Milk toast 
or 
Scalloped vegetable 
or 
Baked potato with milk to drink 
200-300 Calories 
Bread 50-100 Calories 
Nutritious pudding or stewed fruit, 
as figs, raisins, dates, apples . . 100-200 Calories FOOD FOR CHILDREN EIGHT TO TWELVE 
183 
Fuel Value: 1783 Calories 
A Day's Dietary for a Child Eight Years Old 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Breakfast : 
7-7: 30 a.m. 
Orange (large) (C, B, A) 
J orange 
4-7 
3 
50 
Oatmeal (B) .... 
I cup 
6.0 
12 
75 
Cream, thin (A, B) . . 
2 tbsp. 
0.9 
2 
50 
Milk (A, B) 
5 cup 
6.8 
25 
133 
Toast 
1 slice 
o-5 
7 
50 
Butter (A) 
2 tsp. 
o-3 
- 
66 
424 
Dinner : 
12 : 30 p.m. 
Egg timbale (A, B) . . 
2 cup 
5-6 
32 
125 
Baked potato (C, B) . . 
1 medium 
3-o 
II 
100 
Asparagus tips (B, A) 
5 stalks 
1.9 
2 
11 
Bread 
2 slices 
1-3 
14 
100 
Butter (A) 
2 tsp. 
0-3 
- 
66 
Peanut butter (B, A). . 
if tsp. 
0.4 
12 
66 
Stewed pears (B) . . . 
i cup 
4-0 
I 
100 
Sugar cookies .... 
2 cookies 
o-9 
6 
100 
Milk (A, B) 
t cup 
6.8 
25 
133 
801 
Supper: 
5:30-6 p.m. 
Cream of bean soup (B) . 
4 cup 
3-9 
22 
150 
Bread sticks 
Cornstarch blancmange 
12 sticks 
0.4 
10 
75 
(A, B) 
J cup 
5-4 
18 
200 
Milk (A, B) 
5 cup 
6.8 
25 
i33 
558 
Total for day . . . 
227 
1783 
Cost: if-2j^ per 100 Calories 184 
FEEDING THE FAMILY 
Fuel Value: 2000 Calories 
A Day's Dietary for a Child Ten Years Old 
Cost: per 100 Calories 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total J 
Calories 
Breakfast : 
Orange (C, B, A) . . . . 
i large 
9-5 
7 
IOO 
Flaked wheat (B) . . . 
i cup 
6.o 
13 
100 
Top milk (io oz.). (A, B) . 
i cup 
2.1 
9 
IOO 
Milk (A, B) 
1 cup 
6.4 
24 
125 
Toast 
2 slices 
1.0 
14 
IOO 
Butter (A) 
| tbsp. 
o-3 
- 
50 ' 
575 
Dinner : 
Hamburg steak .... 
i ball 
i-3 
4i 
75 
Baked sweet potato (A, B) 
i potato 
4-5 
9 
150 
Bread 
2 slices 
i-3 
14 
IOO 
Butter (A) 
Creamed peas and carrots 
i tbsp. 
o-5 
- 
IOO 
(A, B, C) 
Shredded lettuce with 
a cup 
5-o 
14 
75 
orange juice (C, B, A) . 
Bread pudding (with 
2 leaves 
0.4 
- 
- 
raisins) (A, B) . . . . 
i cup 
6.o 
18 
200 
Milk (A, B) 
1 cup 
6.4 
24 
125 
825 
Supper: 
Potato soup (A, B, C) . . 
t cup 
6-3 
22 
150 
Saltines 
6 crackers 
o.8 
IO 
IOO 
Whole wheat bread (B) 
2 slices 
1.4 
l6 
IOO 
Butter (A) 
i tbsp. 
o-3 
- 
50 
Stewed apples (B, C) . . 
1 cup 
5-o 
I 
IOO 
Molasses cookies .... 
6 very small 
0-7 
6 
IOO 
600 
Total for day . . . 
242 
2000 CHAPTER X 
FOOD IN ADOLESCENCE AND YOUTH 
During adolescence development is again in some 
respects very rapid; boys grow suddenly tall and have 
the task of covering their long body frames with muscle; 
girls grow less fast, usually, but must meet demands for 
more blood, and take on the supply of muscle and fat 
which gives them the contours of womanhood. In- 
adequate and unsuitable food at this time hinders normal 
development just as truly as in infancy, and many a 
healthy child fails to make the strong man or woman of 
which he gave promise because of malnutrition in these 
critical times. Careful training from birth will, of course, 
help a great deal in tiding over the adolescent years, but 
in the storm and stress of the period certain vagaries of 
appetite may develop, such as the desire on the part of 
girls to avoid all plain food and live on sweets or other 
highly flavored food; the insistent craving for food on 
the part of boys, that leads to the consumption of unduly 
large quantities at one time, - so that wise guidance in 
feeding is still essential. In addition to keeping out of 
the menu dishes which are decidedly difficult of digestion, 
or limiting them to occasional use under the most favor- 
185 186 
FEEDING THE FAMILY 
able circumstances for taking care of them, there should 
be such supervision of the food eaten that drifting into 
the habit of a very one-sided or insufficient diet is im- 
possible. 
The drinking of milk should be encouraged, and tea 
and coffee absolutely forbidden. Cocoa or cereal coffee 
in which milk and not water is the foundation fluid 
provide an acceptable warm drink for breakfast or 
supper. Cereals for breakfast are perhaps accepted 
more unquestioningly by boys with their keener appe- 
tites than by girls, but their use by both should be per- 
sistently encouraged. The addition of dates or of 
chopped nuts often increases their attractiveness. For 
girls of small appetite, toast made from whole wheat or 
graham bread, served with hot milk or cream, may take 
the place of the porridge. Fruit, fortunately, is usually 
well liked, and while this may be an expensive item in the 
diet, it is too important a source of body building and 
regulating material to be neglected. People who will 
buy porterhouse steak and lamb chops for themselves 
should not begrudge money for fresh fruit in the diet of 
their children. Those who must economize closely will 
have to depend more upon dried and less upon fresh 
fruit, except as the latter can be obtained cheaply in 
the height of the season. In the country, of course, 
fruit may be canned and so saved for use when out of 
season. Green vegetables should be used as freely as 
possible, especially in the dietary of growing girls who 
need a rich supply of iron and A vitamin. Salads are 
usually popular if daintily prepared, and become a very  
Food Material Weight (oz.) 
Measure 
Food Material 
Weight (oz.) 
i Measure 
I. 
Saltines 
o.8 
6 saltines 
6. 
Tomato and cucumber salad 
2.0 
Very small serving 
2. 
Soda crackers 
0.9 
4 crackers 
7- 
Chicken salad 
r.6 
Very small serving 
3. 
Mayonnaise dressing 
0.5 
i tablespoon 
8. 
Cheese straws 
o.8 
2 j straws 
4. 
French dressing 
o.6 
i} tablespoon 
9- 
Graham crackers 
0.8 
3 crackers 
5- 
Fruit salad 
1-5 
Very small serving 
ioo-Calorie Portions of Salads and Salad Accessories 1 
1 Cf. Appendix, Tables I and III. FOOD IN ADOLESCENCE AND YOUTH 
187 
useful part of the high school girl's menu. They should 
consist of crisp fresh or cooked vegetables, fresh fruit, 
or eggs, served with a simple cream or oil dressing with- 
out high seasoning. Strong condiments have no place 
in the dietary of youth, and rich salads of meat or fish 
with a heavy load of mayonnaise dressing are a severe 
tax even on the sturdy adult stomach. Although cooked 
vegetables seem more substantial to voracious boys, 
they should be taught the value of lettuce, celery, and 
the like, as sources of ash and vitamins. 
Meat should be provided in moderate amounts, two 
to four ounces a day. It is generally liked, and if wisely 
used, adds to the palatability of an otherwise adequate 
diet. As an addition to the protein content of the diet, 
cheese may be used in such dishes as cheese fondue, 
macaroni or hominy baked with cheese, combinations of 
rice, cheese, and tomatoes, or as a filling for sandwiches. 
These are good meat substitutes, and much less expen- 
sive than meat. 
A variety of breadstuffs will increase the attractive- 
ness of the menu and help to keep up the fuel value of the 
diet without great expense. The use of different kinds 
of flour; the incorporation into the loaf not only of the 
raisins and dates already mentioned, but now of nuts, 
especially walnuts or filberts; the sprinkling of cinna- 
mon and sugar over the top of the loaf, - are some 
of the ways of varying this staple food. Warm breads 
of all kinds should be used sparingly, if at all. When 
provided, they should be so baked as to have plenty of 
crust and a little soft center, and served for breakfast or 188 
FEEDING THE FAMILY 
luncheon rather than the evening meal. Rolls made 
from raised dough should be baked with a crisp crust 
and served cold or reheated on the second day. Small 
graham or cornmeal muffins, or cornbread or muffin 
batter baked in a thin sheet, are permissible occasionally, 
and so is Boston brown bread if served cold. Griddle- 
cakes, waffles, and baking powder biscuit should not 
appear in the dietary of the child under fourteen and 
very seldom after that. The habit of eating syrups on 
hot breads should not be fostered. The temptation to 
use them to excess is difficult to control, and the appetite 
for more wholesome food is vitiated. In no case should 
a hot soft bread constitute the main dish at a meal. 
On those rare occasions when waffles or griddlecakes are 
provided, they should follow a cereal or some other plain 
substantial dish. This insures a smaller consumption 
of the indigestible food and protects the body by that 
much. 
Bread and cereal puddings, custards, and blancmanges 
are still the most desirable forms of dessert, since they 
combine high food value with ease of digestion. They 
are particularly useful in the dietary of boys whose 
demand for food is so great as to tax their stomach capa- 
city severely. It is possible to overstrain the stomach 
muscles by too great distention and thus lay the foun- 
dation for gastric trouble when the nervous strains of 
middle life begin to be felt. For hearty boys a fairly 
concentrated diet is therefore desirable, and large 
volumes of fluid should not be permitted with meals. 
Desserts like baked Indian meal or poor man's pudding, FOOD IN ADOLESCENCE AND YOUTH 
189 
where milk is concentrated with the cereal in baking, 
are ideal for growing boys. Pastry should be used very 
sparingly. Custard or prune pie, having but one crust 
and conveying valuable milk, eggs, and fruit, with the 
minimum of pie crust, are examples of the best kinds 
of pie. Cake if provided should be served as a dessert 
and should never be rich. Cookies, sponge or plain 
cup cake are the best types. These can be varied by 
chocolate, nuts, or raisins very easily. 
Regularity of meals becomes increasingly difficult to 
secure, but needs to be emphasized as much as ever. 
Three regular meals a day should be sufficient, but for 
the rapidly growing child of keen appetite it is often 
wise to provide access to some very plain food, such as 
bread, crackers, or milk, between meals. Girls, especially 
of high school age, frequently wish to omit breakfast, 
but they should not be permitted to go to school with- 
out any food. "Nerves" are often the direct result of 
undernutrition, and in this period the welfare of the 
woman's nervous system is largely determined. Many 
high school children do not go home for the noon meal. 
In fact, the custom of providing meals at school began 
in America with the high school, and most city schools 
have lunch rooms. Sometimes these are let by contract 
and there is no skilled supervision of the food supply. 
But with the spread of the carefully supervised elemen- 
tary school luncheon attention has been directed to the 
real needs of the high school youth and the opportunities 
for education in good eating habits. An interesting 
attempt to help the pupil to choose wisely is shown in 190 
FEEDING THE FAMILY 
the Menu Bulletin of the Julia Richman High School in 
New York City.1 
Julia Richman High School 
LUNCH SERVICE 
Menu Bulletin No. 37 
N.B. You require 800 balanced Calories for lunch. Purchase the items 
which give you this quantity. 
„ Calories Price 
Soup: 
Split pea, bread and butter 310 $0.05 
Hot dish: 
Veal stew with vegetables, bread and butter . . . 350 .10 
Vegetables: 
Lima beans 125 .03 
Sandwiches: 
Date, nut on graham bread 245 .04 
Chopped egg 200 .04 
Desserts: 
Raisin layer cake 300 .05 
Horton's ice cream 200 .05 
Bread pudding, chocolate sauce 275 .04 
Baked apple and cream 120 .03 
Apple 50 .01 
Crackers: 
Cecilias 100 3 for .01 
Fireside peanut jumbles no 2 for .01 
Candy: 
Sweet milk chocolate, large bars 500 .05 
Almond bars 600 .05 
Assorted penny candy 100 .01 
1 The School Lunch Service, Department of Education, The City of 
New York. Division of Reference and Research. Bulletin No. 3, 1914. 
Hot dish: 
Desserts: 
Crackers: FOOD IN ADOLESCENCE AND YOUTH 
191 
Beverages: 
Milk 140 .03 
Cocoa no .03 
Breads: 
White or graham, with butter 185 .02 
"The result of the educational work done here is clearly demonstrated 
in the change of demand for food. The first few days of the service, 
the candy and pastry tables were the chief points of purchase, more than 
half the receipts coming from that source. About 30 bowls of soup 
were sold and 15 to 20 other hot dishes. Within four weeks from the 
commencement of the service we were selling an average of 80 to 90 
bowls of soup and 40 to 60 other hot dishes." 
The high school luncheon will usually offer a greater 
variety of foods than the elementary school meal, but 
these should always be presented with the fact in mind 
that the young people are going back to brain work, 
and heavy dishes are out of place. The daily menu list 
may well include such dishes as the following: 
1. Soup, as tomato, green pea, split pea, white and black bean. 
2. Two or three hot dishes, as spaghetti with tomato sauce, mashed 
potatoes with green peas, baked beans, corn pudding, a stew with 
vegetables or a hot roast beef sandwich. 
3. Salads, as potato, egg, fruit, or green vegetable. 
4. Sandwiches, one or two varieties each day. 
5. Fruit, as apples, bananas, stewed fruits of various kinds. 
6. Milk and cocoa. 
7. Plain cake or sweet wafers offered only in combination with milk 
or other plain food. 
8. Ice cream, charlotte russe, simple baked pudding, sweet 
chocolate. 
The evening meal needs to be more substantial than 
for the younger children. In the city this will be the 
time for the regular dinner; in the country it is more 
likely to be supper. Here we must guard against ex- 192 
FEEDING THE FAMILY 
tremes - too heavy a meal on the one hand and too 
light on the other. Supper should include one substan- 
tial warm dish as a rule. This may be a thick soup, as 
suggested for the younger children, macaroni and cheese, 
a stew or chowder, or a loaf of beans or lentils with a 
cream or tomato sauce. This with plenty of bread and 
butter, some stewed fruit and cookies, or a wholesome 
pudding, and milk to drink will make a sufficiently 
nourishing repast. Suggestions for dinner are given on 
the food plan below. 
The energy requirements of this period are approxi- 
mately : 
Age in Years 
Protein Calories 
per Pound 
Total Calories 
per Pound 
12-13 
3 
27-34 
14-17 
3 
22-30 
This means that the total daily requirement for girls 
from fourteen to seventeen will be from 2200 to 2600 
calories; for boys of the same age from 2800 to 4000 
calories. Very often by this time the full height will 
have been attained and the parents are surprised at 
the large consumption of food, thinking that growth has 
ceased. But growth is not merely a question of height. 
As already said, it involves laying on of muscle and fat, 
development of internal organs and a vigorous nervous 
system, and these demand food. Furthermore, muscular 
activity, especially out of doors, is a great aid in muscle 
and nerve development, and the extra fuel required to FOOD IN ADOLESCENCE AND YOUTH 
193 
support this activity should never be begrudged young 
people. For five or ten years after full height is reached 
their food consumption will be considerably higher 
than that of adults of the same size. As long as they 
confine themselves to simple, nourishing foods they are 
not likely to overeat. Sometimes their expenditures in 
growth and activity exceed their assimilative powers. 
Especially is this true of those who grow very tall with 
great rapidity and indulge freely in active sports and 
dancing. To leave a balance in favor of the body it 
may be for a time necessary to curtail the activity some- 
what - to insist on longer hours for rest and less violent 
exercise until substantial gains in weight and other signs 
of physical welfare show that the energy demands are 
not greater than the energy supply. 
A Day's Food Plan - Age Fourteen to Sixteen Years 
Fuel Requirement: 2200-4000 Calories Cost: 15-2! per 100 Calories 
Breakfast : 
Fruit 50-100 Calories 
Cereal 100-250 Calories 
Milk 200-300 Calories 
Bread 100-300 Calories 
Butter 100-200 Calories 
600-1000 Calories 
Luncheon: 
Macaroni and cheese 
or 
Hot roast beef sandwich 
or 
Bean soup and crackers 
. . . 200-300 Calories 
Cocoa or milk 150-250 Calories 
Bread 100-300 Calories 
Butter 100-300 Calories FEEDING THE FAMILY 
194 
Luncheon - Continued: 
Baked custard 
or 
Rice pudding 
or 
Baked apple 
150-300 Calories 
Dinner: 
700-1200 Calories 
Meat 
or 
Bean or lentil loaf and potatoes 
or 
Scalloped eggs 
. 200-300 Calories 
Potatoes 
or 
Macaroni 
or 
Rice 
or 
Baked banana 
100-200 Calories 
Green vegetable, cooked 25-150 Calories 
Fresh fruit or vegetable salad . . . 100-200 Calories 
Bread 100-300 Calories 
Butter 100-300 Calories 
Ice cream 
or 
Tapioca cream 
or 
Charlotte russe 
150-300 Calories 
Milk or cereal cafe au lait 150-250 Calories 
900-1500 Calories FOOD IN ADOLESCENCE AND YOUTH 
195 
A Day's Dietary for a Boy Aged Sixteen Years 
Fuel Value: 3840 Calories Cost: 13-2^ per 100 Calories 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Breakfast: 
Banana (B, C) .... 
i large 
5-5 
5 
100 
Oatmeal (B) . . . . . 
2 cups 
15-8 
34 
200 
Milk (A, B) 
11 cups 
12.7 
48 
250 
Cornmeal muffins (B) . . 
2 small 
muffins 
3-2 
36 
275 
Butter (A) 
i tbsp. 
o-5 
- 
100 
Sugar 
i tbsp. 
(scant) 
o-5 
- 
50 
Luncheon : 
975 
Macaroni and cheese (A, B) 
i cup 
4.2 
34 
200 
Graham bread (B) . . . 
3 slices 
1.4 
14 
100 
Butter (A) 
i tbsp. 
o-5 
100 
Cocoa II (A, B)1. . . . 
t cup 
7.6 
32 
200 
Stewed rhubarb (C, B) . . 
1 cup 
2-5 
1 
150 
Gingerbread 11 .... 
2 small 
pieces 
2.2 
14 
200 
Afternoon Lunch : 
950 
Graham bread (B) . . . 
3 slices 
1.4 
14 
100 
Butter (A) 
i tbsp. 
o-5 
100 
200 
400 
Dinner : 
Swiss steak 
2 slices 
2.2 
70 
200 
Mashed potatoes (C, B) 
I cup 
6.2 
14 
200 
Stewed tomatoes (C, B, A) 
f cup 
6.7 
9 
120 
Cole slaw (C, B, A) . . . 
t cup 
2.1 
5 
75 
Bread 
4 slices 
2.7 
28 
200 
Butter (A) . 
2 tbsp. 
1.0 
- 
200 
Brown Betty (B, C) . . . 
i cup 
6.i 
9 
3°O 
Milk (A, B) 
i cup 
8.4 
34 
170 
Sugar 
i tbsp. 
o-5 
- 
50 
1515 
Total for day .... 
401 
3840 
1 See Table III, Appendix, pp. 338 and 400. 196 
FEEDING THE FAMILY 
A Day's Dietary for a Girl Aged Sixteen Years 
Fuel Value: 2350 Calories 
Cost: 2-2%$. per 100 Calories 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Breakfast : 
Orange (C, B, A) . . . . 
I large 
4-7 
3 
5° 
Oatmeal (B) 
i cup 
7-9 
17 
100 
Top milk (12 oz.) (A, B) . 
s cup 
3-o 
IO 
ICO 
Whole milk (A, B) . . . 
t cup 
5-i 
iQ 
100 
Toast 
2 slices 
1.0 
14 
100 
Butter (A) 
i tbsp. 
o-S 
I 
100 
Sugar 
i tbsp. 
(scant) 
i cup 
0-5 
- 
50 
Cereal coffee 
- 
- 
600 
Luncheon: 
Com chowder 
s cup 
6.6 
24 
200 
Date and cheese sandwich . 
3 triangles 
3in.X3iin. 
X 4 in. 
3-0 
27 
29O 
Cocoa 11 with whipped 
cream (A, B) . . . . 
t cup 
7-o 
16 
155 
Baked apple (B, C) . . . 
i small 
3-2 
i 
I40 
785 
Dinner: 
Broiled Hamburg 
steak 
i large cake 
2.6 
82 
*5° 
Brown sauce 
3 tbsp. 
i-7 
7 
50 
Baked potatoes (C, B) . . 
i medium 
3° 
11 
100 
Stuffed peppers1 . . . . 
i small 
2.6 
9 
50 
Banana salad (A, B, C) 
i serving 
3° 
13 
IIO 
French rolls 
2 small 
1.9 
18 
150 
Butter (A) 
i tbsp. 
o-5 
- 
100 
Washington pie (A, B) . . 
piece 3 in. 
X3 in.Xi in. 
2.1 
21 
200 
Cereal coffee (J milk) . . 
i cup 
8.0 
5 
25 
Sugar 
2 tsp. 
o-3 
- 
3° 
965 
Total for day .... 
298 
2350 
1 See Table III, Appendix, pp. 388 and 454 FOOD IN ADOLESCENCE AND YOUTH 
197 
Food for Boys and Girls from the Seventeenth to the 
Twenty-fifth Year 
"A little thought, a little self-control, and then forget 
that there is such a thing as digestion." 
By the end of the sixteenth year good habits in eating 
ought to be well established, and the digestive system 
should be strong enough to care for all reasonably whole- 
some food, if offered at suitable times. The food require- 
ments of the next few years depend very largely upon 
the nature of the youth's occupation. Up to this time 
the majority have been held in school by choice or law, 
but now some engage in vigorous muscular labor, some go 
into sedentary trades, and some continue to go to school. 
Nearly all continue to increase in body weight, and many 
in height, for four or five years, if not longer. The pro- 
cesses initiated, sometimes with such vigor, in the period 
of adolescence are now more slowly completed. Muscle 
is added, internal organs perfect their structure, the nerv- 
ous system grows stronger, and that fine working ma- 
chine - the adult man or woman - comes upon the 
scene. 
The influence of active and sedentary life upon the 
choice of food has already been discussed in the chap- 
ters dealing with the adult man and woman. The 
active youth engaged in outdoor labor can thrive on the 
simple rations of pork and beans, cabbage and potatoes, 
corn bread, milk, and apple pie, provided they are suffi- 
cient in amounts to cover his fuel needs and in such pro- 
portions as to insure adequate protein, ash constituents, 198 
FEEDING THE FAMILY 
and vitamins. Outdoor life and fresh air are sauce to 
his appetite and tonic to his digestion. On the other 
hand, the young bank clerk, sitting in a hot, close room, 
with no more exercise than a short walk or two, would 
find his brain utterly befogged by such a diet because 
conditions are not favorable for digesting it. He must 
have the simple fare of the sedentary man, in quantities 
not exceeding his daily needs, and daintily prepared, 
since his living conditions foster neither keen appetite 
nor vigorous digestion. Girls at sedentary occupations 
are more liable to suffer from the blunting effect on appe- 
tite than boys, and are tempted to eat foods of high 
flavor, like pickles and candy, with little regard to after- 
effects. But the simple, nourishing food already sug- 
gested for sixteen-year-old girls and sedentary women 
indicates the type of diet which they should have. 
Young people entering the commercial world are fre- 
quently confronted with the luncheon problem. If they 
take food from home, there must be careful selection, 
just as in the case of the school child, and a warm bever- 
age should be added if possible. More and more are 
factories and other commercial concerns realizing the 
relationship between good feeding and efficiency in their 
employees, and establishing their own lunch rooms, with 
experts in charge to provide good food at a moderate 
price. Very often, however, the boy or girl must patron- 
ize some public restaurant, and here we have as yet little 
guarantee as to quality of food and no guidance as to 
what to choose. Those lunch rooms which provide 
plain, clean food under sanitary conditions, but without FOOD IN ADOLESCENCE AND YOUTH 
199 
expensive frills in the way of table decoration and service, 
are doing a real service to the young man and woman of 
small means forced to lunch away from home. But the 
individual must still decide for himself what shall con- 
stitute his meal. A serving of wheat cakes and maple 
syrup will give approximately the same fuel value as one 
of milk crackers and milk, but the latter is much less 
liable to cause digestive disturbances and is richer in 
building material for the still growing organism. Simi- 
larly, a serving of baked macaroni and cheese, with its 
accompanying bread and butter, as the main part of 
the luncheon would be preferable to one of mince pie, 
though the cost of calories may be the same. 
While the importance of fruit and vegetables is not 
to be lost sight of their purchase as a part of a restaurant 
meal is not always good economy. The cost of an orange 
in a restaurant is not only the purchase price of the 
fruit, but a necessary charge for service, for rent and all 
the other things that go into "overhead" in a business. 
Now a boy or girl, if living at home can usually purchase 
fruit himself outside at less cost, and make it a part 
of the home meal. The same is true of raw vegetables 
and salads. One gets a better return on one's money 
in a restaurant on the cooked vegetables. And if one 
can have these at home, it is better economy to stick to 
potatoes, beans, macaroni, and the like in the restaurant 
and make up the deficiency of this meal at home later. 
Most young people need from 750 to 1200 calories 
for luncheon, the exact amount depending, of course, 
upon many factors - the kind of breakfast, the size and 200 
FEEDING THE FAMILY 
activity of the individual, and so forth. But even when 
growth has slowed down to these last stages, the welfare 
of the young person is usually promoted by three regular 
meals, each fairly substantial. Some examples of simple 
luncheons in which the cost of the food materials at retail 
is from i| to 2j cents per 100 calories are given below. 
Inexpensive Luncheons 
I. Cream of tomato soup i cup 225 Calories 
Toast 2 slices 100 Calories 
Butter 1 tbsp. 100 Calories 
Rice pudding 5 cup 325 Calories 
750 Calories 
II. Potato soup 1 cup 200 Calories 
Croutons 15 cubes 50 Calories 
Cornmeal and raisin pud- 
ding 3 cup 300 Calories 
Sugar cookies 2 large 200 Calories 
750 Calories 
III. Bean soup 1J cups 150 Calories 
Corn bread 2 in. X 4 in. X 4 in. 200 Calories 
Butter 1 tbsp. 100 Calories 
Chocolate blancmange | cup 200 Calories 
with cream (thin) | cup 100 Calories 
750 Calories 
IV. Cheese and nut sand- 
wiches 2 large 415 Calories 
Dates 10 200 Calories 
Buttermilk i| cups 135 Calories 
750 Calories 
V. Milk 1 cup 175 Calories 
Date sandwiches 2 large 375 Calories 
Sliced orange (1) and 
banana (1) with 175 Calories 
Sugar 5 tbsp. 25 Colories 
750 Calories FOOD IN ADOLESCENCE AND YOUTH 
201 
VI. Grape nuts 75 tbsp. 250 Calories 
Sugar 2 tbsp. 100 Calories 
Milk 11 cups 300 Calories 
Banana 1 large 100 Calories 
Salted peanuts 12 nuts 50 Calories 
800 Calories 
VII. Macaroni and cheese 1 cup 200 Calories 
Lettuce salad, French 
dressing small serving 100 Calories 
Graham bread 2 slices 100 Calories 
Butter 1 tbsp. 100 Calories 
Gingerbread 2 in. X 2 in. X 2 in. 200 Calories 
Whipped cream 2 tbsp. 100 Calories 
800 Calories 
VIII. Nut loaf, tomato sauce 2 cup 200 Calories 
Graham muffins 2 small 200 Calories 
Butter 1 tbsp. 100 Calories 
Lemon milk sherbet t cup 300 Calories 
800 Calories 
IX. Creamed dried beef J cup 175 Calories 
Baked potato 1 large 150 Calories 
Baking powder biscuit 3 small 125 Calories 
Butter 2 tbsp. 200 Calories 
Sliced banana (1) with 
sugar (1 tsp.) and 
thin cream (3 tbsp.) 175 Calories 
825 Calories 
X. Cheese fondue 3 cup 200 Calories 
Brown bread 3 slices 150 Calories 
Butter 1 tbsp. 100 Calories 
Cocoa f cup 200 Calories 
Rice pudding (creamy) 5 cup 200 Calories 
Whipped cream 1 tbsp. 50 Calories 
900 Calories 202 
FEEDING THE FAMILY 
For the college youth the feeding problem is one of 
adaptation to a life partly active and partly sedentary, 
with some allowance of surplus for growth throughout 
most if not all of the four years. Within the period 
from the eighteenth to the twenty-third year most 
young people complete their college education, and this 
is the time when they should be laying the final stones 
in that foundation of physical health and strength which 
is to make their active working years most effective. 
It is not always realized that these are years for storing 
capital physically as well as mentally. Too often young 
people are released from the safe-guarding routine of 
home life and left to their own devices as regards food 
in the college community, when their eating ought to 
be carefully supervised. The existence of the train- 
ing table shows some recognition of the fact that un- 
wholesome living and physical fitness are incompatible, 
and what we need is to extend this idea in a modified 
form to every student in college - to make every college 
table a training table for high physical resistance in 
future years. Many institutions have their own dining 
halls, where the food can be properly prepared and 
served; small excuse for these if it is not adequate for 
the students' needs ! And yet, all too often, the selection 
is left to some one with no real knowledge of the principles 
of good feeding, whose work is judged by the size of the 
bills and not at all by the well-being of the young people. 
With trained dietitians available, this is no longer ex- 
cusable. On the other hand, college students do not 
need expensive and elaborate fare; and even the expert FOOD IN ADOLESCENCE AND YOUTH 
203 
college dietitian is likely to suffer many and severe 
criticisms from the members of her group, because of the 
different standards of living which they bring with them, 
the bad eating habits which they may have acquired in 
their own homes, and the utter separation in their minds 
of the price which they pay for board from the kind of 
fare that a given sum of money will buy. At one time 
Mrs. Richards made an investigation of a college dining 
hall in the University of Chicago where there were com- 
plaints of the food. The students were asked to make 
out some bills of fare which would please them, and it 
was found that to give them what they wished would 
cost about $10 per week, whereas they were paying $3.50! 
It is only by education and establishing confidence in 
the dietitian that such problems can be satisfactorily 
met. 
Schools which do not provide dining halls of their 
own have a responsibility for the kind of eating houses 
patronized by their students, and should at least be 
able to warn against those which are unsanitary. Young 
people of limited means are in danger, if left to them- 
selves, of economizing on food to the detriment of their 
health, and will naturally pick out those restaurants 
where they can seemingly get the most food for the least 
money. This is perfectly legitimate till we come to the 
type of eating house which buys adulterated, spoiled, 
or otherwise inferior food and skimps on dishwashing, 
refrigerator cleaning, and other necessary sanitary pre- 
cautions, in order to sell at a low price. From such the 
college student needs to be strictly guarded. For- 204 
FEEDING THE FAMILY 
tunately the habit of "boarding oneself," which was 
fairly common half a century ago, is not so prevalent 
to-day, and students in general are probably better fed. 
This is as it should be, for it is a sad thing to see a young 
man or woman of promise break down at thirty-five or 
forty, unable to stand the strain of existence because of 
malnutrition in the critical years of development. With 
proper nutrition and rational division of work, rest, and 
play, the college student should emerge from his four- 
year course stronger physically as well as mentally. To 
achieve this is a part of his education. 
Specifically, the college youth needs an ample diet of 
plain food, fairly rich in building materials and "ballast." 
During periods of more intense study the food should 
be specially easy of digestion, without being too concen- 
trated. Such fare as already outlined for the boy and 
girl of sixteen should in the main be provided. In the 
institution, one of the great dangers is monotonous 
routine. A weekly program is made out and followed 
month after month. This is never advisable, as variety 
seems to be essential to the appetite of the human being, 
and the custom is most disastrous for the brain worker, 
whose less keen appetite makes him more sensitive to 
monotony. There should be variation from week to 
week, as well as from day to day, and still more marked 
variation with the seasons. Milk should be served 
freely as a beverage, and will often be found to cut 
down the amount of more expensive food. At any rate, 
it is food which the young people should be encouraged 
to take, and may be the means of providing individuals FOOD IN ADOLESCENCE AND YOUTH 
205 
with high food requirements with a full quota of nourish- 
ment when the following of the conventional menu 
would scarcely satisfy them. 
Fruits and vegetables are sometimes conspicuously 
lacking in the dietaries for students, partly on account 
of expense and partly on account of a failure to appre- 
ciate their value, both on the part of the students and 
the dining-room managers. The only remedy is knowl- 
edge of the part which the various vitamins and mineral 
constituents play in nutrition and a determination to 
live up to the best practice known to modern science. 
Fruits and vegetables must be provided, and college boys 
and girls must have a "will to eat them." If they have 
been carefully trained in ea^i^from their early years, 
this will be comparatively easy, but there will be some 
who need constant encouragement to develop rational 
eating habits. 
It is well to bear in mind, too, that nothing interferes 
with clear thinking more than constipation, and the sed- 
entary student on a diet chiefly composed of meat and 
potatoes, eggs, milk, and white bread is particularly 
liable to this malady. Those who have young people 
to care for should insist on a food allowance liberal 
enough to include plenty of fruit and vegetables, and 
should encourage also the use of whole wheat bread and 
cereals from whole grains. 
Advantage may be taken of holidays and other times 
when physical and outdoor activity is increased to vary 
the menu by the introduction of some foods which are 
too slow of digestion for the person at brain work. If 206 
FEEDING THE FAMILY 
afternoons are given over to athletics and little study is 
done early in the evening, baked beans and brown bread 
will make an acceptable supper. On a cold Saturday, 
after hours out of doors, mince pie or suet pudding will 
be a satisfying dessert. But no student should be set 
to his evening task on a meal of hot biscuits and honey 
or molasses. To satisfy his youthful needs for energy 
he will have to eat more of them than will be good for 
his digestion. A thick soup, and a cereal pudding with 
fruit, along with plenty of bread and butter, will fulfill 
his requirements much better. 
The food of growing children and youth is relatively 
more expensive than that for adults, because of their 
higher expenditure of energy in proportion to size and 
the greater need for building materials and vitamins, 
which are more costly than simple fuel. While we in- 
sist on economy in the use of food materials, it must be 
a wise economy avoiding waste, but recognizing the 
necessity of an adequate food supply, even through the 
college years. If rigid economy must be practiced, let 
it be as far as possible on the seasoned adult who can 
best bear it, and not upon developing young people 
whose right it is not only to be well born, but also well 
reared. 
Twenty-five years serve to round out the period of 
growth. Then follows a span of a quarter of a century 
or more which constitutes the period of adult life, whose 
food needs have been discussed in chapters III and IV. 
After fifty one must consider the modifications for ad- 
vancing age, which are treated in the next chapter. CHAPTER XI 
FOOD AFTER FIFTY 
Old age is a physiological condition rather than an 
accumulation of years. Some men are older at fifty 
than others at eighty. After the first quarter of a cen- 
tury, roughly the period of growth, there follows a second 
quarter of a century, possibly a third, in which the body 
tends to maintain a fairly constant weight, sometimes 
not varying more than a few pounds in twenty-five or 
thirty years. With the fuel intake regulated to the 
muscular activities of the individual, and the load of 
work adapted to the capacity of the human machine, we 
have ideal conditions for constant productivity for years, 
provided the stoking of the furnace is sensibly attended 
to. "Overwork" in the active adult period is in most 
cases the mask behind which dwell sins against nutrition 
and other simple laws of hygiene. 
It has been shown that the rate at which animals de- 
cline in vigor can be greatly modified by diet, those 
having liberal supplies of the various dietary essentials 
retaining their youthful vigor much longer than their 
brothers and sisters and cousins living in the same en- 
vironment, but having a diet deficient in some health- 
promoting constituent. Many people pass their whole 
207 208 
FEEDING THE FAMILY 
lives on a low nutritional plane. They are not sick, 
they go about their work and carry on the functions of 
human beings, but they never feel as well as they might. 
They never have "health positive" as the modern saying 
is. They never realize what it is to live "abun- 
dantly." To do this there must be a regular health 
program - physical examinations from time to time 
(every birthday), correction of any physical defects 
which may develop, suitable amounts of rest and rec- 
reation, and a diet which is known to be definitely con- 
tributing to health and not merely keeping the person 
alive. Many of the characteristic diseases of later life 
are the cumulative result of infection somewhere in the 
body, and immunity to infection is largely determined 
by the defenses against microorganisms which the body 
makes for itself. It has been shown repeatedly that a 
diet poor in vitamins, and especially vitamin A, makes 
the individual liable to infection. It has also been shown 
that a diet poor in the quality of its proteins predisposes 
to disease, pellagra being the striking instance. It is 
equally certain that a diet poor in mineral elements makes 
the whole organism function at a disadvantage. On 
the other hand there is evidence that education in re- 
gard to health and opportunities for health examina- 
tions have during the past decade actually increased 
the working span of human life. 
Though a man may not be "old" at fifty - may still 
be vigorous in mind and body - it is likely that his 
muscular activity has decreased from what it was at 
thirty. He is more content to watch a ball game than FOOD AFTER FIFTY 
209 
to participate in it; he takes his game of tennis more as 
a duty than as a means of working off surplus animal 
spirits; he walks where formerly he might have run 
and too often rides when he might walk. This tendency 
to lessened muscular activity is accompanied by a gradual 
slowing up of the internal processes demanding fuel for 
their maintenance and, so, with advancing years the 
need for food diminishes. Appetite, however, may be 
as keen as ever; the eating habits acquired in more 
active years are unconsciously followed; or the increase 
of wealth results in the setting of a more luxurious table, 
and the palate leads far from the path of necessity - 
often into danger. The tendency to increase in weight 
is a sure indication that the fuel intake is greater than 
the energy expenditure. Watching the scales and ob- 
serving whether one is growing more than io to 15 per 
cent heavier than the normal weight for his height1 is the 
best way for one to discover whether or not his calorie 
intake should be cut down. If the diet has been up to 
this time a well-balanced one, with meat in moderation, 
milk, fruit, and vegetables freely used, and few rich foods, 
condiments, or stimulants, reduction is a matter of 
quantity chiefly. Eating smaller portions of the foods 
served and chewing them thoroughly so as to appease 
the appetite without excess, at the same time drinking 
water freely so as to facilitate the elimination of waste, 
should keep the body in good condition. 
Up to the age of sixty reductions in food are necessi- 
tated chiefly by lessened external muscular activity, and 
1 See Appendix, Tables V and VI. 210 
FEEDING THE FAMILY 
excess of food is stored as body fat. These phenomena 
cannot be considered as particularly characteristic of 
"old age" as a physiological condition. In the truly 
aged, there is a decided retardation of the internal pro- 
cesses, and caring for excess food becomes more difficult. 
There is a tendency to lose rather than to gain body 
weight, as the following figures show: 
Age in Years 
Men 
Pounds 
Women 
Pounds 
6o 
144 
125 
70 
139 
125 
80 
135 
U3 
9° 
127 
109 
Average Weight of Old Men and Women 1 
It is roughly estimated that the decrease in food re- 
quirement due to old age, from the total fuel which would 
be required by an adult of the same degree of activity, is 
about 10 per cent between the ages of sixty and seventy; 
about 20 per cent between seventy and eighty; and about 
30 per cent after that. In other words a man who at 
thirty requires per day 2000 calories simply sitting at 
rest, will require under the same circumstances only 
about 1800 at seventy and only 1600 at eighty. The 
ordinary activities of a man of thirty may raise his energy 
output to 3500 calories per day, but few men of eighty 
could do sufficient muscular work to transform so much 
additional fuel. Their lives are likely to be decidedly 
1 From Bulletin No. 223, Office of Experiment Stations, U. S. Depart- 
ment of Agriculture (calculated to pounds). FOOD AFTER FIFTY 
211 
sedentary; hence 1600 to 1800 calories will probably 
closely approximate their total daily expenditure, though 
no absolute rule can be laid down. In general, there 
is safety in abstemiousness ; dangers of excess are greater 
than dangers of undernutrition. 
One of the difficulties in true old age is loss of the 
power of mastication. When the teeth become useless, 
it is necessary to provide food which does not require 
chewing, or digestion will be interfered with. Instead 
of the steaks and roasts which furnish much protein in 
middle life, we must substitute milk and soft-cooked 
eggs; finely scraped or minced meats, or easily flaked 
fish. If the gums cannot effect the mastication of 
breadstuffs, fermentation is likely to result. The sub- 
stitution of thoroughly crisp toast or zwieback, softened 
in milk, tea, coffee, soup, and the like, usually gives 
good results, the change in texture making the food break 
up readily into small pieces so that it will digest more 
rapidly. Very thoroughly cooked cereals and baked 
potatoes are other useful sources of carbohydrate food. 
If sugars can be taken without fermentation, they are 
valuable. Many old people are fond of sweets and can 
eat considerable amounts without indigestion. 
On account of the slowing of digestive processes, and 
the tendency for the digestive juices to flow less readily, 
fats should be used rather sparingly. Rich sauces, 
cakes and puddings, pastries, and fried foods should be 
discarded. Cream, bacon, butter, and olive oil, all 
forms which can be very simply used, with bread, cereals, 
and the like, are much to be preferred, and then in mod- 212 
FEEDING THE FAMILY 
eration. Stimulants to gastric secretion may very 
properly be used to aid digestion in the aged. Warm 
food is desirable for the same reason. Instead, then, of 
a glass of cold water before a meal to start the gastric 
juice, a warm beverage such as tea or coffee or a 
clear soup of some kind will be advisable. Unless 
there is difficulty in the elimination of uric acid, the 
potent influence of meat extracts as gastric stimu- 
lants may be exerted in the form of beef and other 
kinds of broth. 
With the lowering of metabolism characteristic of 
senility, coupled with sedentary living, there is more 
difficulty in keeping the body comfortably warm, and 
more care must be taken to conserve the heat naturally 
generated. This is another reason for giving warm 
rather than cold food. Even between meals a hot drink 
of broth, tea, or coffee will often prove most acceptable 
instead of plain water, and will counteract the tendency 
to drink too little which interferes with free elimina- 
tion of waste products. 
With constructive processes at a standstill, or destruc- 
tive actually in ascendance, the need for building ma- 
terials is reduced to a minimum. As long as Efe persists 
there is necessarily some exchange of materials in the 
processes of cell activity, and none of the elements 
already seen to be essential to a well-balanced dietary 
can be entirely dispensed with. But the total amount 
required is less than ever before. In the case of pro- 
tein, there is usually more danger of difficulty in getting 
rid of a surplus than in the more active years, so that a FOOD AFTER FIFTY 
213 
very moderate supply is best. An allowance in the day's 
diet of one and one-half protein calories per pound should 
fully protect the body against nitrogen deficiency. 
Milk, gelatin, and cereal proteins-forms which do not 
readily undergo putrefaction - are more desirable than 
meat. 
How freely fruits and green vegetables may be used 
depends much upon the individual. If mastication is 
possible and fermentation does not develop, they may 
make up a considerable part of the dietary. But with 
decreased powers of caring for them, they must be given 
in such ways as one would give them to little children, 
i.e., fruits as juice or stewed pulp of mild varieties; 
vegetables well cooked and mashed or put through a 
sieve and served as puree or soup. 
Many old people sleep better with some form of 
nourishment late in the evening or when they waken in 
the night. Hot milk, plain or modified with a cereal 
gruel or warm water, hot malted milk, or hot bouillon 
with one or two crackers may be given at such a time. 
If the person wakes early in the morning, food is often 
desired before the regular breakfast. Sometimes a few 
plain crackers may be left by the bedside, some choice 
ripe fruit, fruit juice, or a glass of milk. 
By such additions to the menu, it is likely to come 
about that the number of meals is increased in extreme 
old age to five or six instead of three a day. In many 
ways the diet gradually approximates that fed to chil- 
dren in the first five or six years - fruit juices, well- 
cooked cereals, milk, eggs, strained vegetables, and 214 
FEEDING THE FAMILY 
cereal puddings making a large part of the ration, with 
simple meals coming at frequent intervals. The em- 
phasis on building materials is less, and hot and stimu- 
lating foods not permissible in early life (such as tea 
and coffee) are usually a part of the aged person's menu. 
Moderation and simplicity are the passwords to health. 
A Day's Food Plan for an Elderly Person 
Age: 70-80 Fuel Requirement: 1500-1800 Calories 
7 : 30 a.m. Soft, sweet fruit or mild, diluted fruit 
juice (grape, pineapple, or apple) . . 75-100 Calories 
Well-cooked cereal with thin cream and 
a little sugar 100-200 Calories 
Toast or zwieback with butter . . . 100-200 Calories 
Bacon or soft-cooked eggs 75-150 Calories 
Tea or coffee with cream and sugar . . 100-200 Calories 
12 : 30 P.M. Cream soup 100-150 Calories 
Fish or oysters, cheese souffle or fondue 100-200 Calories 
A cooked green vegetable finely chopped 10-25 Calories 
Rice, or baked or riced potato . . . 75-100 Calories 
Toast or zwieback with butter . . . 100-200 Calories 
Stewed fruit or fruit jelly with gelatin 
or tapioca 100-200 Calories 
4 p.m. Tea or coffee, or bouillon, or malted 
milk, toast or crackers 75-100 Calories 
6 p.m. Chicken, or lamb chop, or broiled beef 
balls . 100-150 Calories 
Riced, or baked, or mashed potato . . 75-100 Calories 
One other cooked vegetable (soft enough 
to mash with a fork) 25-100 Calories 
Toast or zwieback, or dinner biscuit . . 75-100 Calories 
Custard, or cereal pudding, or gelatin 
dessert 100-200 Calories 
Tea or coffee with cream and sugar . . 100-200 Calories FOOD AFTER FIFTY 
215 
A Day's Food Plan for an Aged Person 
Age: 80 or over Fuel Requirement: 1200-1500 Calories 
6 a.m. Weak tea or coffee with hot milk or 
cream or hot milk or malted milk . . 75-100 Calories 
8 a.m. Soft-cooked egg or omelet or well-cooked 
cereal with cream 75-150 Calories 
Zwieback or toast 75-150 Calories 
Weak tea or coffee with hot milk or cream 75-100 Calories 
12:30 p.m. Cream soup or vegetable puree with 
croutons 100-200 Calories 
Broiled, baked, or boiled fish, small serv- 
ing 
or 
Cheese souffle or egg timbale 
loo-zoo Calories 
Baked, riced, or mashed potato . . . 50-100 Calories 
Stewed or baked fruit1 ...... 100-150 Calories 
Weak tea or coffee with hot milk or cream 75-100 Calories 
4 p.m. Tea or coffee with hot milk or cream . 75-100 Calories 
6 p.m. Broth 10-15 Calories 
Minced chicken, lamb, mutton, or beef, 
small serving 100-150 Calories 
Zwieback or toast lightly buttered and 
moistened with hot, salted water . . 75-150 Calories 
A cooked vegetable, mashed or sifted (as 
peas, squash, asparagus tips) . . . 25-100 Calories 
Cereal pudding or custard 100-200 Calories 
10 p.m. Broth 10-15 Calories 
Toast 25-50 Calories 
1 If sugar causes gastric disturbance, saccharine may be used in place 
of part or all of it. If the fruit acid is irritating, a very little bicarbonate 
of soda may be used to neutralize it. 216 
FEEDING THE FAMILY 
A Day's Dietary for an Aged Person, Based on the Preceding 
Plan 
Fuel Value: 1614 Calories 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
6 A.M. 
Buttermilk (B, A) . . . 
t cup 
7-4 
25 
75 
75 
8 A.M. 
Grape juice (B) .... 
I cup 
3-5 
- 
100 
Cream of wheat (B) . . . 
1 cup 
3° 
6 
50 
Milk (top io oz.) (A, B) . 
1 cup 
2.1 
9 
100 
Sugar 
1 tsp. (scant) 
O.I 
- 
16 
Bread (toasted) .... 
2 thin slices 
0-5 
7 
50 
Butter (A) 
Bacon 
i tbsp. 
4-5 small 
0-3 
- 
5° 
pieces 
0-5 
13 
100 
Coffee with J cup milk and 
i tsp. sugar (A, B) . . 
1 cup 
- 
9 
60 
526 
12:30 P.M. 
Bouillon 
5 cup 
5-o 
13 
15 
Croutons (toasted) . . . 
1 doz. 
0.7 
7 
50 
Minced lamb with gravy 
(2 tsp. flour) .... 
- 
2.4 
(roast 
meat) 
43 
120 
Baked potato (C, B) . . 
i small 
2-3 
9 
75 
Butter (A) 
i tbsp. 
o-3 
- 
5° 
Tapioca cream (A, B) . . 
1 cup 
2.8 
12 
100 
410 
4 P.M. 
Tea with 1 tsp. sugar . . 
1 cup 
- 
- 
16 
Bread (toasted) .... 
2 thin slices 
o-5 
7 
50 
66 FOOD AFTER FIFTY 
217 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
6 P.M. 
Omelet (i egg, i tsp. 
butter) (A, B) . . . . 
- 
- 
25 
100 
Rice steamed with green 
peppers and tomato 
(C, B, A) 
i cup 
3-5 
7 
70 
Baked squash (i tsp. butter) 
(A) 
i cup 
3-o 
5 
50 
Pulled bread 
i slice 
0-5 
7 
50 
Orange jelly (C, B, A) . . 
i cup 
4-o 
4 
40 
Whipped cream (A) . . . 
Cereal coffee with | cup hot 
2 tbsp. 
0-9 
2 
100 
milk and i tsp. sugar 
(A, B) 
i cup 
- 
9 
60 
470 
IO P.M. 
Hot malted milk (A, B) 
2 tbsp, in | 
cup water 
o.6 
9 
67 
67 
Total for day .... 
228 
1614 CHAPTER XII 
FOOD FOR THE FAMILY GROUP: MENUS 
Diversity of age I Diversity of need ! Diversity of 
taste! How shall the individual requirements set forth 
in the preceding chapters be harmonized so that one 
table may serve all? How shall one pair of hands, if 
need be, prepare the food required? And how may 
there be time and energy left for house and clothes and 
for that "higher life" of the family to which food, cloth- 
ing, and shelter are after all only the means? Our 
grandmothers have brought up families without any 
knowledge of food requirements save tradition - why 
not do likewise; spend what we can, take what the 
market affords, and trust in Providence for the results? 
Alas, science has at least made us aware that "mys- 
terious dispensations of Providence" which robbed 
families of health and strength could have been averted 
by a little knowledge and care; that bad feeding kills 
more babies than any other kind of negligence; "that 
man's efficiency in this world, if not his happiness in 
the next, is mainly due to the precautions he takes to 
use suitable food." To-day the profession of housewife 
demands knowledge of the needs of each member of her 
group and ability to supply them under all sorts of 
218 FOOD FOR THE FAMILY GROUP: MENUS 
219 
circumstances. Happy is he who sits down to the 
dinner provided for him without thought of what he 
must leave out, with a mind free for social pleasure, 
secure in the skill and knowledge of his cook. Happier 
still the children brought up under the watchful eye of 
a mother who understands the laws of health and holds 
them in the highest regard. Patient mastery of the 
A B C's of nutrition will be repaid a hundred fold. And 
some of the rewards will be immediate. One grand- 
mother remarked the other day: "The modern way of 
bringing up does seem to make good babies." Nutrition 
as a science is not very old, but it has begun to illumine 
the page of tradition; and mastery of its principles will 
enable us to proceed with confidence instead of un- 
certainty. We have to cope to-day with many new 
conditions upon which tradition throws no light. Pack- 
age goods, ready-to-eat foods, hothouse products, 
strange wares from the ends of the earth - we must 
learn in these to recognize the old familiar foodstuffs 
(or to note their absence) and adapt ourselves to 
the new order. Then when we find that a new food 
product at $4 a pound contains the same nutritive sub- 
stances as milk at eight cents a pound, we shall be able 
to choose intelligently between them. Knowing that 
milk and egg yolk, which are no trouble to prepare, are 
better for little children than beef juice, shall we not 
save ourselves labor and often expense ? Realizing that 
the energy value of a food is the same whether served 
simply or elaborately, shall we not be better able to 
decide how much elaboration is worth while ? 220 
FEEDING THE FAMILY 
"I shouldn't mind housekeeping if it were not for 
planning the meals" - how often have we heard this? 
There is a sort of inevitableness about meals which 
makes them seem truly awful at times. A hungry family 
and nothing on the table is terrible to contemplate. 
But routine (drudgery if you will) loses much of its de- 
pressing power when our work gains significance. To 
see the children rosy, the family accounts free from 
doctor's bills, and an atmosphere of serenity in the home 
are surely compensations for time and thought given to 
family meals. 
There is a steady demand for menus, and they are 
always suggestive. But they seldom fit the case exactly. 
They depend on times and seasons, localities and pocket- 
books, community customs and individual notions, as 
well as the states of health and size of families and ages 
of their members. Hence menus cannot be made whole- 
sale and slavishly followed. The examples which have 
been given in this book in discussing the food of the 
different types which one may find in a family group 
are designed to illustrate principles and may be greatly 
modified without any sacrifice of nutritive value. A 
meal may be reduced to a single kind of food material 
or it may contain many kinds of food and many dishes. 
If there is only one kind of food used, the menu is no 
problem. So the baby, each of whose meals is alike, 
is not the one the mother has in mind when she worries 
about "planning meals." Nor are normal young chil- 
The Construction of the Menu FOOD FOR THE FAMILY GROUP: MENUS 
221 
dren up to at least four or five years of age much cause 
of concern on this account; their food is limited in 
variety and their meals vary little from day to day. It 
is when the choice of food materials becomes practically 
unlimited, when selecting for the older children and 
adults, that the menu looms large, and from this point 
of view it will be first discussed. 
Types of Meal Plans 
One great help in the daily task is the standardization 
of the meals to be served at different times in the day. 
This will have to be determined for each family group 
according to its food needs. If the adults are all seden- 
tary, and have ample noon meals, breakfast may be 
very light: fruit, some kind of breadstuff, as toast or 
rolls, and a beverage, as coffee, cocoa, or milk. Or it 
may be light: fruit, cereal, breadstuff, beverage. If, 
however, the workers take little food at midday, it may 
be wise to increase it to medium: fruit, cereal, eggs or 
meat, breadstuff, beverage. If the workers are engaged 
actively in muscular pursuits, and their total intake for 
the day must be high, the breakfast may be medium or 
heavy: fruit, cereal, eggs or meat, one other hot dish, 
breadstuff, beverage. For the mixed family group, where 
the adults are not very active muscularly, the "light" 
breakfast is the most convenient type, as it provides 
at the same time the essentials of the children's break- 
fast. For one person demanding more variety, an egg 
or serving of bacon can be added without much extra 
labor. On the other hand, the sedentary person eating 222 
FEEDING THE FAMILY 
in a group of active muscular workers can pass by the 
extra dishes and confine himself to the "light" or 
"medium" breakfast, the "heavy" type being quite 
unsuited to his needs. 
Similarly, various plans present themselves for lunch- 
eon and dinner, or for dinner and supper, as the case 
may be. 
As a general rule, digestion is better when there is 
at least one hot dish at a meal. This may be a beverage, 
and luncheon consist of a beverage and sandwiches. 
Thus peanut butter sandwiches and cocoa are perfectly 
practical for a luncheon yielding 700 to 800 calories 
per capita. Or the hot dish may be a soup, and again 
sandwiches used to supplement it. Or the hot dish may 
be a chowder, macaroni and cheese, some creamed dish 
on toast, and the like, served with bread and butter and 
a beverage. The inclusion of a vegetable rich in vita- 
mins, such as lettuce or other greens, is always desir- 
able. These simple types of luncheon are suited to 
the sedentary worker, but can be made more pleasing 
to the palate by the addition of a simple dessert - stewed 
or fresh fruit, charlotte russe, blancmange. Another 
type of luncheon, still suitable for the sedentary, con- 
sists of soup, some other hot dish, such as mentioned 
above, bread and butter and dessert, to which a beverage 
may or may not be added. This can be easily varied by 
substituting a salad for the hot dish - giving a type of 
luncheon especially wholesome and attractive to seden- 
tary women. For the active worker, especially if en- 
gaged out of doors, for whom food must be liberally FOOD FOR THE FAMILY GROUP: MENUS 
223 
provided, one or two hot dishes, a substantial dessert 
(as pie) and a hot beverage, with bread and butter, will 
give as satisfactory results as a greater variety, if the 
dishes are high in fuel value. More formal luncheons 
resemble dinners in type. 
A very simple dinner will consist of two hot dishes 
(as meat and a vegetable), which may be combined and 
served as one at times, bread and butter, and a dessert, 
with or without any beverage but water. The addition 
of another vegetable will make this more pleasing and 
almost always better balanced. Where it does not in- 
volve too much labor, dinner is very happily begun with 
soup. As already said, this stimulates gastric secretion, 
the warmth is refreshing, and one is in better condition 
to enjoy the rest of the dinner with the edge taken off 
hunger without blunting the appetite. A soup, three 
hot dishes, a salad, dessert, and beverage, with bread 
and butter, make a meal elaborate enough for any 
family. In fact, one of the reasons for difficulty in menu 
making is the tendency to put too many dishes into one 
meal. We may apply to foods as well as to house furnish- 
ings William Morris's dictum, "Nothing is beautiful 
which is not also useful." An added dish should serve 
a real purpose in a meal, artistic or physiological. A 
green vegetable is a desirable part of any dinner menu, 
but two green vegetables unless one is raw and the other 
cooked offer no enhancement to each other and rarely 
add anything to the effect not already accomplished by 
one, and one might just as well eat two servings of one 
as one serving of each of two kinds. Every duplication 224 
FEEDING THE FAMILY 
of this kind makes it so much the more difficult to pro- 
vide the sauce of variety for the next time. 
Foods of mild flavor and the same general texture and 
color, such as potatoes, rice, macaroni, samp or hominy, 
and other cereals, serve as "fillers-in" or carriers of 
calories, whereas other foods of more striking charac- 
teristics give piquancy to the meal. There is no par- 
ticular advantage in multiplying such fillers-in. Served 
one at a time, they produce a better effect than when 
several are used together. When these are multiplied, 
there is always the likelihood that green vegetables, 
cooked or raw, will be omitted because there are al- 
ready a sufficient number of dishes. Potatoes are not 
quite in the same class with the cereals because of 
their richness in the B and C vitamins, iron and some 
other ash constituents, but while they may well be used 
at least once a day, it seems more artistic not to serve 
them in the same course with rice or macaroni. 
Often the dessert furnishes the most energy of any 
single dish, amounting to as much as 300 or 400 calories 
per serving. When the first part of the meal is not 
very high in fuel value, this is all very well; but when 
"heavy" desserts are not needed to bring up the total fuel 
value of the meal, a salad or fruit will leave a pleasant 
impression upon the diners, at the same time relieving 
the cook of work and making the meal better balanced. 
Food Combinations from the Scientific Standpoint 
"What foods go well together?" Many housewives 
seem to think that there are laws on this point as un- Food Material 
Weight (oz.) 
Measure 
Food Material 
Weight (oz.) 
Measure 
I. 
Date pudding 
1.1 
Slice 3 in. diam., | in. thick 
T. Vanilla ice cream 
1.6 
2| tablespoons 
2. 
Cottage pudding 
1.1 
Slice 2 in. X 2| in. X ij in. 
8. Hard sauce 
0.6 
1 tablespoon 
3- 
Rice pudding 
3-i 
i cup 
9. Cornstarch blanc mange 
2.7 
1 cup 
4. 
Lemon milk sherbet 
i-9 
1 cup 
10. Baked custard 
3-3 
i cup 
5- 
Lemon sauce 
i-5 
i cup 
11. Lemon jelly 
3-8 
i cup 
6. 
Boiled custard 
2.2 
| cup 
ioo-Calorie Portions of Desserts 1 
1 Cf. Appendix, Tables I and III. FOOD FOR THE FAMILY GROUP: MENUS 
225 
alterable as those of the Medes and Persians. As a 
matter of fact, the answer depends very much upon 
whether one is an Englishman or an Esquimaux, a 
Bostonian or a Bengali. Reverend S. Hall Young, re- 
counting his experiences with John Muir in Alaska, tells 
what difficulty they had, when they were entertained 
by the Indians, to keep their food from being drenched 
with a sauce of seal oil - a special delicacy to their 
hosts, which tasted very disagreeable to them. A 
Chinaman does not put sugar on his rice nor in his tea, 
but what American housewife would omit to offer sugar 
with both, unless she were serving rice as a "vegetable" 
- a habit too little in vogue ? 
The study of food combinations is like the old defini- 
tion of arithmetic, "both a science and an art." As a 
science it relates chiefly to the promotion of digestibility 
and the representation of the different food elements in 
the diet. It has been pointed out in Chapter II that 
digestion is more likely to be satisfactory for the adult 
when the meal is not limited to a single food material. 
Thus bread and milk is to be preferred to milk alone. 
A meal composed mainly of carbohydrate material 
leaves the stomach too quickly to suit ordinary meal 
schedules, and so does one entirely fluid. A meal of fat 
alone would offer a staggering proposition to an ordinary 
appetite, and if eaten would digest slowly, giving no zest 
for another meal soon. A meal of protein alone might 
have some advantages in an Arctic climate, since it 
would stimulate heat production and help to give feel- 
ings of warmth, but this would be most disadvantageous 226 
FEEDING THE FAMILY 
in warmer regions. All together, man finds himself 
more comfortable with proteins, fats, and carbohydrates 
well represented in each meal, starch predominating. 
Since we need such a variety of substances and our 
everyday method of getting these is somewhat hit-or- 
miss, we shall insure hitting oftener than missing by the 
general plan of adding fruit at least once a day, a green 
vegetable at least once a day, and milk totaling at least 
a pint a day. 
It is desirable to keep the fuel value of any regular 
meal essentially the same from day to day, but we should 
go a step further and see that some foods furnishing iron, 
phosphorus, and calcium, the A, B, and C vitamins and 
"ballast" in the form of cellulose are regularly provided 
for. Let us not have a feast and upset our digestions 
by overeating to-day, and have a famine to-morrow, but 
stoke the furnace regularly, according to its needs. 
Herein lies the advantage of knowing the relative fuel 
value of different foods and different dishes. It will 
keep us from serving to-day a cream soup, a fat meat, 
sweet potatoes (perhaps glazed, with increase in fuel 
value), a vegetable with Hollandaise sauce, a salad with 
mayonnaise dressing, and ice cream with a chocolate 
sauce - all dishes very high in fuel; and to-morrow a 
bouillon, a lean fish, riced potatoes, sliced tomatoes 
without dressing, and fruit for dessert - a meal which 
may have only half the fuel value of the first one - 
unless we have good reason for making such a change.1 
1 By means of the tables in the Appendix, a rough check can easily 
be kept on the fuel value of a meal, without any detailed computation. FOOD FOR THE FAMILY GROUP: MENUS 
227 
Foods which are known to be difficult of digestion 
should not be massed in the same day, or, more particu- 
larly, in the same meal. Even though the family en- 
joys griddle cakes, pork chops, fried potatoes, and plum 
pudding, do not provide them all on the same day, but 
spread them over four days in combination with other 
foods easier to digest. Thus, we might have cantaloupe, 
grape nuts, and griddle cakes for breakfast one day; 
tomato soup, cold roast beef, fried potatoes, apple float, 
and cookies for luncheon another day; and pork chops, 
mashed potatoes, string beans, orange salad, and caramel 
custard for dinner another day, thus giving the enjoy- 
ment of these more difficult foods under circumstances 
favorable to their digestion, and making it possible, 
where there are children, to provide for them without 
an entirely different menu ; for of course these dishes, so 
hard to digest, would be withheld from children entirely. 
Dishes which contain large amounts of fat and protein 
are always slow of digestion and should be eaten with 
simple carbohydrate food. Thus, chicken salad with 
mayonnaise dressing, eaten with bread and butter (the 
butter in moderation), may make an acceptable luncheon, 
but if we add a cup of rich chocolate with whipped 
cream, the chances of a good appetite for dinner are de- 
creased ; unless the person is active and out of doors, the 
effect is apt to be bad in the long run, if a headache does 
not immediately follow. Foods which are fried in small 
pieces, so as to be well loaded with fat, are to be used 
sparingly and in combination with those having little 
or no fat. Thus, fried potatoes "go with" lean meat 228 
FEEDING THE FAMILY 
like beef or mutton, and not with fat pork or bacon. 
Foods fried in large pieces are not necessarily loaded 
with fat, but their texture is often objectionable. This 
is the case with fritters, hot doughnuts, and the like. 
They form pasty masses like other hot breads, and 
should not be used in the same meal with such breads, 
pastry, or rich cake. 
Concentrated foods should be served with something 
which will serve to dilute them. Thus cheese, a con- 
centrated protein food, is served with crackers, or com- 
bined with a white sauce and served on toast; or mixed 
with macaroni, rice, hominy, bread, etc., in various 
dishes. Eaten in this way, it loses its reputation for 
being indigestible. Butter, a concentrated fat food, is 
eaten with bread or potatoes; foods mildly sweetened 
with sugar are more wholesome than rich preserves, 
cake, or candy. Small portions of many foods can be 
well borne where larger ones would do harm, because 
they are diluted by the rest of the meal. 
Foods which stimulate digestive juices should precede 
those which are negative or tend to retard the flow. 
Thus, soup precedes other foods; meat is also served 
near the beginning of the meal. 
Foods which promote appetite are placed early in the 
meal, as fresh fruit for breakfast. Sweets, which dull 
appetite, should be reserved till the last. 
Some people are sensitive to certain combinations 
which others eat with ease. This can be explained only 
by some peculiarity of the individual. Impressions that 
certain combinations do not agree are often based on FOOD FOR THE FAMILY GROUP: MENUS 
229 
very little evidence; but if repeated and unprejudiced 
experiments give always the same result, the trouble- 
some combination should, of course, be avoided by that 
person. Sometimes the trouble comes from putting 
together too concentrated foods. Acids taken with 
much sweet milk to drink tend to make the milk form 
hard curds in the stomach, which of course interferes with 
digestion, but when a little acid is combined with the 
milk and the curd kept from forming a mass, as in lemon 
milk sherbet or cream of tomato soup, the product is 
easy to digest. 
Catsups, pickles, and highly spiced or very sweet 
foods of all sorts are irritating to the delicate walls of 
the alimentary tract and should be used sparingly by 
the robust, never by invalids, children, or any of delicate 
digestion. 
Food Combinations from the Esthetic Standpoint 
A balanced meal does not necessarily mean an artistic 
one. Graham bread and perfectly fresh, unheated 
summer milk will sustain a man for months, but most 
people would find it uninteresting in a few days and 
actually palling on the appetite in a week or two. The 
human being exhibits two psychological tendencies in 
his diet - one, to stand by the old favorites; the other, 
to demand variety from day to day. A very radical 
change in diet is apt to upset digestion. Foreigners 
suffer from the strange food in a new country as much 
as from lack of other familiar associations. Some one 
has said that acclimatization is largely a matter of get- 230 
FEEDING THE FAMILY 
ting used to the food, and certainly this is an important 
part. So we find a diet made up of certain staples, like 
bread and butter, milk and potatoes, welcomed daily, 
along with variables of all sorts, which help to keep up 
the appetite as well as to insure the presence of the differ- 
ent food elements required by the body. The menu 
maker needs to steer a medium course ; to recognize this 
love of variety and yet not to cater to it to an unnecessary 
extent. A well-balanced diet, even if monotonous, will 
be more satisfying in the long run than an ill-balanced 
one. The first thing to see to, then, as already indicated, 
is that the different food elements are represented each 
day in some form. Then attention may be turned to 
that variety which comes from differences in form, color, 
flavor, and texture of foods, so prized by the expert in 
gastronomies. The aim of the artist is to arrange a 
meal not only wholesome, but a joy to all the senses. 
So long as beauty is a part of life, and the spirit more 
than meat, the housewife will take pride in assembling 
her family about a board which delights the eye and 
"makes the mouth water." Her great care must be, 
if this spirit is strong in her, to see that she does not 
sacrifice real body welfare to the eye and the palate. 
Not all have a natural gift for making artistic or novel 
food combinations, and many have little opportunity to 
study the achievements of others. A visit to a good 
hotel, restaurant, or tea room, with careful study of the 
table d'hote menus, will often furnish new ideas for the 
home table. So to exchange meals with a neighbor and 
to compare notes on menus is interesting and instructive. FOOD FOR THE FAMILY GROUP: MENUS 
231 
Most home magazines furnish menus, and these may 
well be kept as an aid when one's own ingenuity fails. 
But there are a few working principles which may at least 
keep one from committing great gastronomic blunders, 
and really help in securing a well-balanced diet from day 
to day. 
In the first place, take the day as a unit in planning 
rather than the single meal; or, better still, plan for the 
week or the month; at least remember that there should 
be some variation from week to week and month to 
month. In the country, the natural procession of the 
seasons helps to secure this wider variety. In the city, 
where hothouse products or those from other districts 
press close on the heels of those from near-by territory, 
season is more apt to be lost sight of. But here one 
should learn to use the maximum amount for the year 
in the height of a given food's season. We may, for 
instance, serve cantaloupe in New York from April to 
November, but it is better for artistic as well as economic 
reasons to limit our freest use of the melon to August 
and September, when it is likely to be at its best. 
Impressions carry over strongly from one meal to the 
next and from one day to the next. So, with the excep- 
tion of certain staples (usually mild in character), such 
as bread, butter, milk, and the like, try to avoid serving 
any food in the same form twice in the same day, and, 
better still, avoid repeating it the same day in any form. 
When storage facilities are poor and perishable food has 
to be used up quickly, of course such a rule cannot be 
rigidly adhered to. And in the country, where a crop 232 
FEEDING THE FAMILY 
like strawberries must be enjoyed to the full in its short 
season, the effect of variety is gotten chiefly by varying 
the form in which the food is served. Thus, we may 
have plain, unhulled berries surrounding a mound of 
sugar for breakfast, a berry float for luncheon, and a 
sherbet for dinner, and get a very different impression 
from each meal. So the country housewife welcomes the 
little book of Apples in One Hundred Ways and others 
of its kind, whereas the city housekeeper, who has perhaps 
ten or fifteen kinds of fruit at her command at one time, 
may get her variety simply by changing the species, 
and is less concerned with different ways of preparing 
each kind. In fact, she is foolish to spend time in mak- 
ing elaborate dishes when she can get her variety so 
largely by careful marketing. 
Another good rule is to avoid serving a food which 
gives its pronounced character to a dish twice in the 
same meal, even in different forms. How often we see 
tomato soup, tomato catsup, and tomato salad on the 
same dinner table! Or find soup, meat, and salad fla- 
vored with onions, and perhaps onions served as a vege- 
table also. Care should be taken in cookery to develop 
the natural flavor of each kind of food, and to add extra 
flavors sparingly, so that they may be fully enjoyed when 
they are used. 
Serving meals in courses helps to heighten artistic 
effect, and is often easier than getting everything on the 
table at once. Courses should contrast with one an- 
other ; a bland one, then a more highly flavored one; 
a hot one and then a cold one; a fluid one and then a FOOD FOR THE FAMILY GROUP: MENUS 
233 
solid one. The last course should have a pleasant after- 
taste. This is especially emphasized in a formal meal 
like dinner. Some people prefer a sweet dessert, others 
cheese, still others coffee or fruit. 
Individual courses may consist of one or more dishes. 
In general, the larger the number of courses, the simpler 
each one should be. A meal may consist of a single 
course and still be artistic in effect, exhibiting contrasts 
and harmonies within itself. Broiled steak, potato balls, 
watercress, bread and butter, coffee, and fruit not only 
make a satisfying meal, but show contrasts of form, as 
between the potato balls and the steak; of color, em- 
phasized by the cress and the fruit; of texture, part 
being good to chew, part soft, part crisp, and part 
succulent. On the other hand, a meal composed of 
cheese fondue, sweet potatoes, creamed carrots, baked 
bananas, and bread and butter would be equally good 
from the nutritive point of view, but would weary the 
eye by sameness of color and the palate by sameness of 
texture and, to some extent, of flavor. Many popular 
combinations offer sharp contrasts in texture - crackers 
and cheese, tea and toast, ice cream and cake; in fact, 
this kind of contrast seems to play almost as important 
a part in creating a pleasing effect as good combinations 
of flavor. Of the latter, there are many familiar ex- 
amples ; cranberry or other acid fruit sauce with fowl 
and game, mint or peas with lamb, apples with pork, 
tomatoes with cheese or beef. But it is a mistake to 
adhere too closely to conventional combinations. Goose- 
berries are quite as pleasing with chicken as are cran- 234 
FEEDING THE FAMILY 
berries; apples are good with beef, and delicious with 
sweet potatoes; many combinations may be devised 
which give pleasing effects and make the often used 
foods seem "different." One secret in the happy use of 
leftovers is to place them in entirely different surround- 
ings from those in which they were first served; in an- 
other meal, perhaps, or at least with other kinds of food. 
Thus, macaroni served creamed with roast beef for 
dinner, if not all used, may be made into croquettes and 
served for luncheon with a cheese sauce. Allowing a 
considerable interval of time between repetitions of the 
same dish is another help in creating a sense of novelty. 
If possible, keep to-day's leftovers till day after to- 
morrow ; repeat a favorite food once in ten days or two 
weeks, instead of regularly every week. Even changing 
the dish in which the food is served will often have an 
evident effect on the appetites of the family. Mrs. 
Richards, in one of her numerous "dietary surveys," 
found the girls of a certain school refusing en masse a 
dessert served in a large baking dish. It was put away 
till next day, turned out in a fine mold, and the girls 
not only ate it, but demanded more! A consideration 
of the menu - the selection and service of foods in a 
meal - is worth while because it will help the housewife 
to make her family eat the foods which they ought to 
have. Skill in cookery and genius in food combination 
are only means to this end. The ideal meal is a simple 
one - whether of one or several courses - in which the 
different types of food are harmoniously represented, 
but not repeated, and in which food accessories, such as FOOD FOR THE FAMILY GROUP: MENUS 
235 
pickles, spices, preserves, and the like, are little needed 
because the foods themselves are well cooked and each 
contributes its own characteristic flavor, texture, form, 
and color to the making of a well-blended whole. 
Spells of hot weather have always been accounted 
disastrous to babies. The well-organized infant welfare 
work of some of our larger cities has taken account of 
the fact that more babies die in July and August than 
in other months of the year and makes preparation for 
a regular summer campaign for the purpose of remedy- 
ing this sad condition. While its activities include all 
kinds of hygienic measures - cleanliness, protection 
from flies, suitable clothing, etc. - the matter which 
receives most attention, as most important, is that of 
food. With this properly supplied, illness and death 
both decrease strikingly. 
In the case of older children and adults, hot weather 
does not work such havoc, but it does render every one 
more susceptible to nutritional disturbances and it is 
well to recognize this in planning the family meals. 
Sudden and extreme changes in the weather are especially 
trying and often go unsuspected as the cause of digestive 
difficulties. When the temperature suddenly drops 
after a few days of intense heat (especially with high 
humidity), one often notes in the newspapers that several 
prominent men have been stricken about the same time 
with acute indigestion, and remarks on the coincidence, 
especially if a number of one's own acquaintances are 
Summer and Winter Menus 236 
FEEDING THE FAMILY 
having the same experience. It is quite likely that the 
weather is at least in part to blame, and one should be 
particularly cautious about dietary indiscretions and 
chill when the thermometer is falling rapidly in the 
summer time. 
Before the days of canning and cold storage it was 
often quite difficult to have much variety in the winter 
diet, especially towards spring, when the supply of home 
preserved fruits and vegetables began to give out. Salt 
meats and potatoes many times formed the bulk of the 
ration, and undoubtedly some of the ash constituents 
and vitamins were not very well represented, the value of 
milk as a supplement to such a diet being quite un- 
realized. So it came about that a low nutritional state 
was expected with the warm days of spring, and dosing 
with "treacle and sulphur" was not limited to Mrs. 
Squeers of Dotheboys' Hall. To-day, with our vastly 
improved facilities for a rational diet throughout the year, 
fruits and green vegetables, canned if not actually fresh, 
take the place of "blood medicines," and one may expect 
to be as healthy in the spring as at any other time of year. 
But warm days do bring a muscular relaxation which 
reacts on the digestive tract as well as the rest of the 
body, and it needs to have its task lightened somewhat, 
if we do not wish to run the risk of an upset. While 
increases in atmospheric temperature do not affect the 
activities which go on internally, the amount of energy 
transformed in muscular work is apt to be more or less 
unconsciously reduced, and it is well to diminish the 
energy intake somewhat. Even if muscular work goes FOOD FOR THE FAMILY GROUP: MENUS 
237 
on as in cold weather, there is apt to be a lessened muscu- 
lar tension in sleep, or when resting, and even if there 
were not, it would be wise to eat a little less for a few 
days till the body had adapted itself to the weather. 
With lessened amount of food there should go care to 
choose those things which are most likely to prove easy 
of digestion - simple dishes and not too many kinds in 
any one meal. Foods rich in fat, which, as we have 
seen, is of all the foodstuffs the most likely to retard 
digestion, should be withheld - pastries, cakes, sauces, 
and gravies. Hot breads, particularly with syrups or 
honey, are especially liable to fermentation at such a 
time. Protein foods, which, as already pointed out, 
most deserve the term "heating foods," should be used 
in moderation. The diet should consist of a very moder- 
ate allowance of lean meat, or its equivalent in eggs, 
cheese, milk, or other meat substitute; vegetables very 
simply cooked, as baked potatoes, boiled onions, quickly 
cooked cabbage; or served as crisp salads dressed with 
French dressing, cream dressing (cream and vinegar), 
or merely a little vinegar and seasonings; fruits, cooked 
when there is any doubt as to perfect ripeness or in the 
person any tendency for them to disagree, and eaten in 
moderation. Cold desserts, of gelatin, cornstarch, tapi- 
oca, or frozen custard or fruit juices, are not only easy of 
digestion, but refreshing. If taken slowly at the end of 
a meal, frozen dishes will not chill the stomach unduly. 
This is much better than icing the stomach at the soda 
fountain between meals. If it is impossible to resist its 
temptations, it is much better to take a plain soda or 238 
FEEDING THE FAMILY 
phosphate, lemonade, iced tea, or grape juice, than to 
indulge in ice cream sodas or sundaes. In any case, care 
should be taken not to drink cold beverages rapidly when 
warm. The shock to the nerves of the stomach is never 
good, and may be very severe. 
Since the body goes on generating heat at the same 
rate internally whether the weather be hot or not, 
the problem of physical comfort in the summer time is 
one of getting rid of the heat generated. Any physical 
activity, of course, increases the amount to be dissipated 
into the surrounding atmosphere. We may facilitate 
this heat loss by lighter clothing, by fanning, by cooling 
baths, or by inducing perspiration if conditions are favor- 
able for its speedy evaporation. This is the reason hot 
beverages prove cooling to some. On days when the 
humidity is high this method will not work. The warm 
beverage will only add to the tota discomfort. Cold 
beverages will take body heat to warm them in the 
stomach and will carry away body heat when their water 
is eliminated, and therefore they are very valuable if 
not taken too cold or too fast. 
Another factor in nutrition in warm weather is the 
fact that bacteria flourish at an amazing rate, and extra 
care must be taken to guard against spoiled food. Even 
in the refrigerator there is not always safety. Many 
ice boxes are so poorly constructed that their temperature 
rises with that of the surrounding air, and food is poorly 
protected. Especial care should be taken of protein 
foods, such as meat and milk. 
In planning a menu for a hot day, it must be remem- FOOD FOR THE FAMILY GROUP: MENUS 
239 
bered that eating habits cannot be radically changed on 
short notice, without danger of a digestive upset. It is 
not well to give a person accustomed to hot food entirely 
cold meals. One hot dish can be provided without much 
difficulty - a beverage if nothing else. The following 
are suggested as illustrating good types of summer 
menus: 
Summer Menus 
I 
Breakfast 
Raspberries 
Cooked cereal with 
cream 
Toast 
Coffee 
Dinner 
Veal cutlet, brown 
sauce 
Buttered beets 
Mashed potatoes 
Lettuce salad 
Wafers with cream 
cheese 
Currant jelly 
Supper 
Creamed macaroni 
on toast 
Sliced tomatoes 
Rolls 
Tapioca fruit jelly 
with whipped 
cream 
Lady fingers 
II 
Breakfast 
Fresh fruit 
Cornflakes with 
cream 
Toasted muffins 
Coffee 
Dinner 
Stewed chicken 
String beans 
Rice 
Red cabbage salad 
Shortcake 
Supper 
Scalloped corn 
Baked potatoes 
Stewed fruit 
Gingerbread 
Breakfast 
Fresh fruit 
Cooked cereal with 
cream 
Toast 
Coffee 
Luncheon 
Potato salad, may- 
onnaise dressing 
Graham bread 
sandwiches 
Fresh sponge cake 
Chocolate 
III 
Dinner 
Tomato soup 
Sal tines 
Jellied tongue 
New potatoes with 
parsley 
Vegetable salad 
Junket ice cream, 
fruit sauce 240 
FEEDING THE FAMILY 
IV 
Breakfast 
Fresh fruit 
Cooked cereal and 
cream 
Popovers 
Coffee 
Luncheon 
Minced chicken on 
toast 
Bread and butter 
Jelly 
Cocoa 
Marguerites 
Dinner 
Vegetable soup 
Bread sticks 
Salmon loaf, cream 
sauce 
Peas 
Boiled potatoes 
Sliced cucumbers 
Fruit sponge with 
creamy sauce 
V 
Breakfast 
Stewed rhubarb 
Cooked cereal with 
cream 
Muffins 
Coffee 
Luncheon 
Broiled sardines on 
toast 
Tomato and chive 
salad 
Brown bread and 
butter 
Fresh fruit 
Cocoa or tea 
Dinner 
Julienne soup 
Cold roast lamb 
Currant mint sauce 
Scalloped potatoes 
Cottage pudding 
with berry sauce 
VI 
Breakfast 
Fresh berries 
Puffed rice 
Frizzled ham 
Graham toast 
Coffee 
Luncheon 
Omelet with aspara- 
gus tips 
Creamed potatoes 
French rolls, twice 
baked 
Macedoine of fruit 
Cocoa or tea 
Dinner 
Cream of spinach 
soup 
Croutons 
Nut loaf, cream 
sauce 
Stuffed peppers 
Caramel custard 
Vanilla wafers 
In cold weather any excess of food beyond immediate 
needs is apt to be taken care of with greater ease than 
in summer, and energy requirements often are slightly 
higher, as cold stimulates to higher muscular tension and 
greater physical activity. This does not apply, of course, FOOD FOR THE FAMILY GROUP: MENUS 
241 
to one who lives in hot, close rooms at summer tempera- 
ture during the winter months. Most people get enough 
stimulus from the cold to have a little better appetite 
and a little higher food requirement in winter than in 
summer. But the most marked difference is usually in 
digestive power. Dishes may safely appear in the 
winter menu which would be out of place in warm 
weather. Buckwheat cakes, sausage, doughnuts, baked 
beans, and mince pie are commonly recognized as winter 
foods, though it is well to remember that even then 
they have little place in the dietary of sedentary per- 
sons. The man who goes to work out of doors on an 
icy morning will find a breakfast of fried mush and 
sausage well suited to his needs. He can digest fat 
meats and other kinds of food rich in fat without any 
trouble. A liberal supply of protein will help to give 
him a feeling of warmth, and the conditions of outdoor 
life usually insure him against harm from an excess of 
nitrogenous waste products, though in special cases an 
excess of meat may cause trouble. Esquimaux thrive 
on a diet in which protein may contribute 40 per cent 
of the total energy value of the diet, and turn the heating 
properties of the protein to good account in the severe 
cold, whereas in a warmer climate such high protein 
would be at least a waste of good fuel, if not actually 
harmful. But the sedentary person needs at all times 
to be careful neither to overtax his digestive system 
nor to overeat, and children must be protected in 
winter as well as summer against rich and heavy 
food. 242 
FEEDING THE FAMILY 
Some Winter Menus 
I 
Breakfast 
Stewed figs 
Oatmeal with cream 
Scrambled eggs 
Golden corncake 
Coffee 
Dinner 
Baked ham, brown 
sauce 
Southern sweet 
potatoes 
Spinach 
Apple pie 
Coffee 
Supper 
Corn chowder 
Toasted crackers 
Orange and date 
salad 
Bread and butter 
pudding 
II 
Breakfast 
Stewed dried 
peaches and 
raisins 
Hominy with cream 
Bacon 
Graham muffins 
Coffee 
Dinner 
Cream of corn soup 
Hamburg steak with 
onions 
Mashed potatoes 
Dried Lima beans, 
stewed 
Steamed fig pudding, 
foamy sauce 
Supper 
Cheese souffle 
Baked rice and 
tomatoes 
Hermits 
Tea or cocoa 
Breakfast 
Oranges 
Cornmeal and cream 
of wheat, with 
cream 
Baked sausages 
Toast 
Coffee 
Luncheon 
Scalloped oysters 
Parkerhouse rolls 
Celery 
Stewed apricots 
Ginger cookies 
Tea 
III 
Dinner 
Noodle soup 
Boiled mutton, jelly 
sauce 
Baked potatoes 
Creamed onions 
Cole slaw 
Chocolate bread 
pudding, creamy 
sauce 
IV 
Breakfast 
Stewed prunes 
Wheatena and 
cream 
Boiled eggs 
Toast 
Coffee 
Luncheon 
Minced lamb on 
toast 
Apple and nut salad 
Cream cheese 
Crackers 
Cocoa or tea 
Dinner 
Tomato bisque 
Boiled tongue, vin- 
aigrette sauce 
Savory potatoes 
Buttered parsnips 
Mince pie FOOD FOR THE FAMILY GROUP: MENUS 
243 
V 
Breakfast 
Cream of wheat with 
dates 
Omelet with bacon 
Toast 
Coffee 
Luncheon 
Macaroni and cheese 
Apple sauce 
Baking powder bis- 
cuit 
Cocoa or tea 
Dinner 
Potato soup 
Braised beef with 
vegetables 
Scalloped tomatoes 
Pineapple salad 
Pumpkin pie 
VI 
Breakfast 
Sliced bananas 
Shredded wheat bis- 
cuit 
Griddle cakes 
Coffee 
Luncheon 
Creamed oysters on 
toast 
Pickles or olives 
Jellied fruit with 
whipped cream 
Cup cakes 
Tea 
Dinner 
Chicken soup with 
rice 
Beef loaf, brown 
sauce 
Mashed potatoes 
Creamed carrots and 
peas 
Apple sauce 
Baked Indian pudding, 
lemon sauce CHAPTER XIII 
FOOD FOR THE FAMILY GROUP: COST OF 
FOOD 
It is comparatively easy to plan attractive menus if 
one does not have to count the cost of materials nor of 
the labor required in preparation and service, though, 
of course, it can never be done without some time and 
thought. With plenty of money, the great danger is 
in the line of over-elaboration, which is not only in- 
artistic, but tempts to overeating and waste of food. 
It is better to gratify one's esthetic taste by excellence 
of quality in food and service than by a multiplicity of 
dishes. Especially to be shunned are dishes made over- 
rich with cream and butter, which are not only expensive 
but upset digestion. 
For most people, cost is a large factor in the feeding 
problem; from one-half to one-fourth of the family 
income has to be devoted to buying food, and the smaller 
the income the larger the percentage which must be so 
spent. Fortunately beyond a certain minimum there is 
no vital connection between nutritive value and cost. 
Nutritious and expensive are not synonymous; in fact, 
some of the most nutritious foods are the cheapest. 
Cost alone is, therefore, a poor guide for the housewife 
244 FOOD, FOR THE FAMILY GROUP: COST OF FOOD 
245 
in determining what she will feed her family. She 
needs to know some of the factors which influence the 
cost of food in order to make wise selection, especially 
if she has to try continually to make one dollar do the 
work of two. 
Factors in the Market Cost of Food 
One of the factors in the cost of food is the amount of 
labor and price of material required to produce it. A 
potato is cheap, and one will produce several dozen 
with very little work on the part of the planter. Hence 
potatoes rank as cheap food. Fish, which forage for 
themselves and have only to be caught and brought to 
market, make cheap meat. Under pioneer conditions 
meat is, in general, cheap, since it comes from wild ani- 
mals. But when grain has to be raised to feed cattle 
for beef, the cost of the animal's food and care makes 
meat dear. In this country the passing of the great 
western grazing fields increased the cost of beef, and our 
present hope of keeping this kind of food within reach of 
our pocketbooks lies in the utilization of the vast plains 
of South America, where food for the animals may still 
be had for nothing. Meat from Argentine cannot, how- 
ever, be as cheap as that caught near one's own door, 
because of the cost of transportation. 
Cost of transportation played a small part in domestic 
economy before the days of express or fast freight and 
refrigerator cars. But to-day we bring together in one 
market apples from Oregon, melons from California, 
olive oil from Spain - food products from almost every 246 
FEEDING THE FAMILY 
quarter of the globe - and the expense of this trans- 
portation must be added to the original cost of produc- 
tion. The cost of foods out of season is very largely 
due to their having been brought from a distance. 
With the best of facilities for transportation, many 
foods deteriorate in transit, and any percentage of loss 
must also be added to their cost. So perishability be- 
comes another factor to be reckoned with. If a carload 
of peaches goes to market, and half of them spoil before 
they reach the retail buyer, she will have to pay twice 
as much for what she gets as she would if they had all 
kept perfectly. Cereal products, dried foods of various 
kinds, potatoes, onions, and other foods which keep very 
well are always cheap as compared with strawberries, 
raspberries, lettuce, and the like, which require careful 
handling and will not keep long under the most favor- 
able conditions. With the development of cold storage, 
perishability is not so great a factor as formerly, but we 
still have to add the storage charge, and to take into 
account the fact that foods taken out of cold storage 
deteriorate with extra speed, so that the cost cannot 
be as low as for fresh goods delivered to a near-by market. 
Canning reduces the loss due to perishability and 
makes transportation of food products simpler, but one 
must pay for the labor involved in the process as well 
as the materials, so that canned goods are to be ranked 
as intermediate in price between dried foods and fresh 
ones, at least under city conditions. 
The way in which goods are put up for the market 
will affect the cost. Package goods are more expensive FOOD FOR THE FAMILY GROUP: COST OF FOOD 
247 
than the same material in bulk; small packages cost 
more in proportion than large ones; fancy wrappers 
often bring a fancy price. Elegant shops and immediate 
delivery add materially to the original cost. The extra 
charge for package goods is often worth paying, because 
greater cleanliness is assured, and sealing keeps the 
material in better condition, to say nothing of the greater 
ease of storage at home. A small package is a better 
investment than a large one, if part of the large one 
would spoil before it could be used up. But these things 
should be realized by the purchaser. Twenty-five cents 
invested in two jars of peanut butter, one costing 15 
cents, the other 10, will yield 10 ounces of food, while a 
single 25 cent jar will contain 12 ounces, so that one 
saves over four cents (a gain of 20 per cent) on the larger 
purchase. Each housekeeper must decide for herself 
where the danger of loss and inconvenience of storage 
counterbalance the gain from large quantity buying, 
but the tendency in cities is to buy in unnecessarily 
small quantities, not only because storage space is 
precious, but because it is so easy to replenish one's 
larder quickly. In the country, where space is available, 
there may be the opposite danger of buying in such 
large quantities that the food either deteriorates before 
it is used up, or a great deal of extra care must be given 
to keep it in proper condition. 
Many foods bring high prices because of the esthetic 
appeal which they make to the consumer. Size and 
shape, color, flavor, and texture all play their parts in 
this appeal. Tender beef is preferred to tough, and, 248 
FEEDING THE FAMILY 
since a comparatively small part of each creature is 
tender, the law of supply and demand sends up the 
price. Large red apples are more attractive than small 
green ones, though the latter may actually have a better 
flavor. Olive oil is preferred to cottonseed on account 
of the difference in flavor, though the nutritive value is 
the same. In some markets white eggs are preferred 
to brown. It is hard to separate this idea of esthetic 
appeal from nutritive value. We are all inclined to 
think the foods which we like are good for us, and ap- 
pearance and flavor attract or repel very quickly; but 
so far as real nourishment goes, these things are second- 
ary, and the household provider must be able to dis- 
criminate between real nutritive value and other factors, 
in order to spend her money to the best advantage. Just 
as the finest-looking food of a given kind may not give 
the best return in nutritive value for the money spent, 
the cheapest form of the same goods may be an equally 
bad investment. A peck of apples so small and gnarled 
that more than the average amount of waste is produced 
in paring and coring may be dearer than larger ones at 
a little higher price. A pound of prunes in which there 
is little flesh and much skin and stone may be bought 
for eight or ten cents, but will be satisfactory neither 
as regards nutritive value nor flavor; one will get a better 
return on one's money by spending for this fruit at 
least 12 or 15, or preferably 20, cents a pound. A piece 
of corned beef at 18 cents a pound may have so much 
bone and fat that the lean cooked meat will have cost 
fully 50 cents per pound, while a rump roast of beef at FOOD FOR THE FAMILY GROUP : COST OF FOOD 
249 
25 cents a pound will yield lean cooked meat costing only 
35 cents per pound. Unless the fat of the corned beef 
is eaten, it ■wall not be as economical a purchase as the 
roast, though the first cost is less and the total number 
of calories per pound is greater. Fat meat is never 
profitable unless the fat is used for food. 
Market Cost and Fuel Value 
One cannot say, then, that either the dearest or cheap- 
est in food is the best to buy. The first cost gives no 
direct clue to the real part which a food will play in the 
domestic economy, and different conditions of living 
must determine what it is wise to buy. Nevertheless 
we shall have to know the cost of the various essentials 
of the diet in order to formulate a working program which 
will most conveniently apportion our money so that due 
allowance is made for each. 
Since the energy supply is the largest item in the cost 
of food and since the easiest way to study cost of food is 
in relation to its fuel value, all considerations of cost in 
this book are related to calories. In the words of 
Armsby, one of the world's great investigators in the 
field of nutrition, "The up-to-date housewife 'riseth 
early while it is yet night' and giveth calories unto her 
household." That such emphasis is justifiable he makes 
clear by saying, "While it is true that a due supply of 
mineral matter, proteins, and vitamins in the food is 
equally essential, it is not from the present standpoint 
equally important, since comparatively slight modifica- 
tions in a diet supplying sufficient energy can ordinarily 250 
FEEDING THE FAMILY 
remedy deficiencies in this respect. For this reason 
modern studies of human dietaries give prominence to 
the energy relations." 
If our food allowance is liberal and the fuel require- 
ment of our family low, we may indulge more freely in 
food materials purely for their esthetic appeal. But if 
we are trying to make every cent go as far as it will to- 
ward supplying actual nourishment, we must think, 
not only in terms of market conditions and our own 
task, but of absolute nutritive value. As Professor 
Graham Lusk has so often earnestly pointed out, it would 
be a great advantage to the purchaser if the manufac- 
turers of all kinds of package goods would not only in- 
dicate the nature of the contents (as they are now re- 
quired by law to do), but also say, "This package con- 
tains - calories of which - are protein." The house- 
wife, looking along the cereal shelf, would then see some- 
thing like this: 
Fuel Values and Cost of Cereals in Packages 
Total 
Calories 
Protein 
Calories 
Price oe 
Package 
(Cents) 
Rolled oats 
2475 
456 
IO 
Flaked wheat 
2495 
368 
19 
Cracked wheat 
2325 
491 
10 
Rice 
1590 
145 
IO 
Shredded wheat 
1551 
205 
13 
Cornflakes 
1080 
66 
IO 
Puffed rice 
702 
64 
18 
Puffed wheat 
420 
73 
14 FOOD FOR THE FAMILY GROUP: COST OF FOOD 
251 
The most casual inspection of the above shows that 
of all these cereal products rolled oats gives the best 
return for the money. Even taking into account that 
it requires long, slow cooking, it is cheaper than one of 
the cheapest ready-to-eat cereals - cornflakes. It may 
be perfectly legitimate to serve puffed wheat now and 
then, but it should be with full consciousness that one 
is paying about three-fourths for a special mode of 
preparation and one-fourth for actual fuel value. 
In canned goods there is a great amount of difference 
in fuel value, even with the same kind of food, owing to 
differences in the amount of water used to fill up the can 
and in the amount of sugar in sweetened products. At 
present the only way for the housewife to protect herself is 
to make her own observations on the amount of "solids" 
which she gets for her money, the richness of the syrup, 
etc., and buy those brands which give the best values.1 
The discrepancy between nutritive value and cost is 
nowhere better seen than in a comparison of milk with 
other high protein foods. A quart of milk yielding 
675 calories and costing, let us say 15 cents, is the equiva- 
lent in fuel value of about one pound of lean round steak, 
costing over 40 cents, or of nine eggs, which would be 
cheap at 30 cents. Even more striking is the case of 
oysters. A quart of solid oysters is equivalent in fuel 
to one quart of milk, but will cost from three to four 
times as much as milk at 15 cents per quart. 
1 Cf. Canned Foods; Fruits and Vegetables. Florence R. Corbett. 
Teachers College Bulletin, No. 18. Also Net Weight of Foods Sold in 
Packages. J. P. Street. Conn. Agr. Exper. Sta. 252 
FEEDING THE FAMILY 
For ordinary purposes of comparison, the roo-calorie 
portion serves as a most convenient unit, and in the Ap- 
pendix will be found tables (see pp. 362 and 385) classi- 
fying practically all the foods used in the dietaries in this 
book, or regarded as common household staples. These 
give only the cost of food materials; they do not include 
charges for fuel and labor. Good food cannot be bought 
for nothing. There are to-day very few kinds which 
cost less than three-fourths of a cent per 100 calories. 
These are mostly cereal products, such as cornmeal, 
rolled oats, and flour; fats, such as cottonseed oil, suet, 
lard, and lard substitutes; sugar, molasses, and corn 
syrup; and dried peas. A somewhat longer list may 
be had for one cent per 100 calories, including cornstarch, 
pearl barley, and flaked wheat, dried beans, bread, raisins, 
and salt pork, while for from one to one and one-half 
cents we may extend our list to cornflakes, plain crackers, 
butter at 50 cents per pound, or oleomargarine, maca- 
roni, rice, tapioca, and bacon. It will be observed that 
all of these foods belong to the non-perishable, easily 
transported class; meat, milk, eggs, fresh fruits, and 
vegetables are not included. For two cents per 100 
calories we may add olive oil, cabbage, carrots, potatoes, 
dried apples and prunes, and milk at ten cents per quart. 
In the country, where fruits and vegetables are com- 
paratively cheap, it will be possible to have a greater 
variety of food materials than this without going be- 
yond two cents per 100 calories, but in the city fresh 
fruits and vegetables will range from three cents per 
100 calories for apples, onions, and cabbage, to 20 or FOOD FOR THE FAMILY GROUP: COST OF FOOD 
253 
30 cents for lettuce, asparagus, celery, and melons. 
Most meats exceed three cents per 100 calories and choice 
cuts exceed five cents per 100 calories. It is by study of 
these relative values and judicious combinations of the 
inexpensive with the more costly foods that the house- 
wife controls her expenditure and yet provides "meals 
that shall be at once gratifying, satisfying, and funda- 
mentally right." 
The Cost of Protein, Ash Constituents, and Vitamins 
Feeding a family on a small income is no mean task. 
It demands intelligence and much thought, knowledge 
both of food values and human needs. One cannot 
become a finished mistress of the art in a week or a year, 
but the reward of patient study comes, not only in the 
saving which may be effected in the cost of living, but 
also in the increased happiness and efficiency of the 
well-nourished family and the personal satisfaction of 
ceasing to grope blindly (which is drudgery) and acquir- 
ing a conscious power over one's environment, which 
makes even the difficult task interesting and joyous. 
So far the discussion of cost has dealt with food chiefly 
in relation to fuel value. But we cannot rest content 
with learning which foods give us the most calories for 
our money. We must consider the price which we shall 
pay for building material - protein, iron, calcium, phos- 
phorus,1 etc.; and for vitamins and other regulating 
factors in the diet. Sugar and oatmeal have the same 
fuel value per pound (1800 calories) and can generally 
1 See pages 21-25. 254 
FEEDING THE FAMILY 
be bought for the same price. On the basis of calories 
they are, therefore, equivalent. But a pound of sugar 
yields nothing but fuel, while a pound of oatmeal will 
furnish 300 of its calories in the form of protein, and will 
also yield nearly one-third of a gram of calcium, or al- 
most half the whole day's requirement for a man; one 
and three-fourths grams of phosphorus, which gives a 
good margin of safety above his daily need; and 16 
one-thousandths of a gram of iron, which is a very 
liberal day's supply. It will even yield considerable 
B vitamin, while sugar has none. We shall realize 
what a very cheap food oatmeal is as compared with 
sugar (which seems at first equally cheap) if we stop to 
consider what we shall have to pay to get from other 
foods the protein and ash constituents which the sugar 
lacks. Suppose we buy 300 protein calories in the form 
of lean round steak: they will cost us 33 cents, esti- 
mating the market cost of the meat as 40 cents per pound. 
In buying 300 protein calories from oatmeal for six 
cents we got 1500 additional calories; from the meat 
for our 33 cents we shall get only 250, which is small 
compensation for the difference in cost. From the beef 
we shall also get about one-tenth as much calcium as 
from the oatmeal, less than one-third as much phos- 
phorus, and about five-sixths as much iron. Hence, we 
shall have to go on spending more money to make up 
these missing amounts, and will begin to inquire how we 
can get the rest of these and our vitamin supply most 
cheaply. 
We shall find that the cheapest source of calcium is FOOD FOR THE FAMILY GROUP: COST OF FOOD 
255 
milk, and, as milk is also rich in protein and phosphorus, 
it will be interesting to see with what economy we can 
substitute milk for beef altogether. To secure 300 pro- 
tein calories we shall require about two and one-third 
quarts of milk, costing, at 15 cents per quart, 35 cents. 
Since 300 protein calories from beef cost 33 cents, we 
have come out about even on our investment for pro- 
tein. At the same time we shall find that we have ob- 
tained over 1200 calories in addition to our protein 
calories (nearly as many as from the oatmeal) as against 
a surplus of 250 calories from the meat; 68 times as 
much calcium, and over three times as much phosphorus. 
The only lack will be iron, of which we get about half 
as much as from the meat, but here again the milk has 
the advantage that its iron is in a specially available 
form and more likely to be completely utilized than that 
of meat. Granting that we must buy some food to 
supply the rest of the iron, the milk will be cheaper than 
the meat, to supplement which w'e shall need to purchase 
calcium, phosphorus, and iron, and probably calories too.1 
1 Data upon which these statements are based 
Food Material 
Weight to 
Yield 300 
Calories of 
Protein 
This Amount will Yield 
Total 
Calories 
Calcium 
(Grains) 
Phosphorus 
(Grams) 
Iron 
(Grams) 
Oatmeal . . . 
1 lb. 
1800 
0.31 
1.78 
O.O16 
Beef, lean round 
(E. P.) . . 
0.78 lb. 
555 
0.04 
0.76 
O.OII 
Milk, whole. . 
5-37 lb. 
1575 
2-75 
2.27 
0.006 256 
FEEDING THE FAMILY 
In this reckoning we have not taken account of the 
vitamins. In the beef there will be a little B vitamin 
and traces of C vitamin. In the whole milk there will 
be a rich supply of A and B vitamins, certainly more than 
enough for a day for any human being, and more C 
vitamin than in the meat. If we had to buy vegetables 
and butter to supplement the vitamin shortage of meat, 
we should find the cost mounting very rapidly. 
Protein foods are, as a rule, a more expensive item in 
the dietary than carbohydrates and fats. This is partly 
because we like them in 
delicate, perishable, and 
highly flavored forms, 
such as meat, fish, and 
shell fish. From the 
nutritive point of view, 
eggs, cheese, and milk 
are interchangeable with 
them, and can usually 
be substituted with real 
economy. The grains 
and breadstuffs can also 
be depended upon to a 
considerable extent, hav- 
ing about the same pro- 
portion of protein to total fuel value that we aim to 
have in a well-balanced diet, i.e., io to 15 per cent of 
their calories in the form of protein. We must remem- 
The Cost of Protein 
POUNDS OF PROTEIN RETAINED 
The Chart Shows the Number of Pounds 
of Protein Retained for Growth out of 
100 Pounds of Each Kind of Protein 
Fed (University of Wisconsin) 
DIFFERENCES IN THE NUTRITIVE 
VALUE OF PROTEINS FOOD FOR THE FAMILY GROUP: COST OF FOOD 
257 
ber, of course, that the grain or legume proteins will 
not make an ideal amino acid assortment by themselves. 
They must be supplemented, and for practical purposes 
milk, eggs, and meat are the supplements to depend on. 
Scientific investigation has brought to light interesting 
results from the combination of different protein-bearing 
foods; for example, oatmeal and gelatin (each of poor 
quality by itself) will together support growth in young 
Table Showing the Cost of ioo Protein Calories from Different 
Sources 
Food Material 
Cost per 
Pound 
Cost of Por- 
tion Yielding 
100 Protein 
Calories 
Cheese, cottage 
$0.10 
$0,020 
Oatmeal 
0.06 
0.021 
Beans, dried navy 
0.12 
0.030 
Cornmeal . 
0.05 
0.030 
Beans, dried Lima 
0.12 
0.036 
Cod, salt 
0.22 
0.050 
Bread, white 
O.IO 
0.060 
Bread, Graham 
O.IO 
0.862 
Peanuts (in shell) 
0.30 
0.063 
Cheese, American 
0.35 
0.070 
Macaroni . 
0.20 
0.082 
Milk (io cents per quart) 
0.05 
0.085 
Lamb, leg 
0.30 
0.087 
Mutton, leg 
0.32 
0.093 
Beef, lean round 
O.4O 
0.108 
Halibut 
0.40 
0.120 
Eggs (40 cents per dozen) 
0.30 
0.120 
Milk (15 cents per quart) 
0.075 
0.132 
Porterhouse steak 
0.50 
0.150 
Almonds (shelled) 
O.qO 
0.153 
Eggs (60 cents per dozen) 
0-45 
0.180 258 
FEEDING THE FAMILY 
animals; peanuts and soy beans each have a protein 
content of excellent quality, though in general mixtures 
of seed proteins do not serve to bring about normal 
growth. It is worth while to keep in mind the re- 
markable supplementing power of milk as shown in the 
diagram on page 256. 
The table on page 21 shows the cost of the amounts 
of different food materials which will yield 100 protein 
calories, and serves as a rough measure of the relative 
economy of these foods as sources of protein, in spite 
of some difference in nutritive value. One may use 
milk and navy beans as the chief sources and have a 
mixture of excellent quality at less cost than the milk 
alone ; or one may choose porterhouse steak and have no 
more efficient a diet so far as protein is concerned (and 
less efficient in minerals and vitamins) at four or five 
times the cost of the beans and milk. 
The Cost of Calcium, Phosporus, and Iron 
It is worth while to compare in a similar fashion some 
of the foods which are the best sources of the different 
ash constituents, especially calcium, phosphorus, and 
iron. In the three tables following the foods are arranged 
in order of the amount of money required to purchase 
enough of any one to yield a quantity of the element 
under consideration sufficient to meet an adult man's 
daily requirement. 
From an inspection of these tables it is easy to see 
that some foods are cheap from all points of view; thus, FOOD FOR THE FAMILY GROUP: COST OF FOOD 
259 
I. Cost of Portions of Calcium-bearing Foods to Yield 0.67 Gram 
of Calcium 
Food Material 
Cost per 
Pound 
Cost op Por- 
tion Yielding 
0.67 Gram of 
Calcium 
Cottage cheese 
$0.10 
$0,016 
Milk at io cents a quart 
0.05 
0.063 
Buttermilk 
0.05 
0.070 
Milk at 15 cents a quart 
0.075 
0.093 
Beans, dried navy 
0.12 
O.III 
Oatmeal 
0.06 
0.126 
Bread, Graham 
O.IO 
0.127 
Carrots 
0.05 
0.132 
Peas, dried 
0.12 
0.212 
Spinach 
O.IO 
0.220 
Beans, dried Lima 
0.12 
0.250 
Onions 
0.06 
0.260 
Celery 
0.16 
0.302 
Beans, fresh string 
O.IO 
o.3i4 
Raisins 
0.15 
0.346 
Cornmeal 
0.05 
0.409 
Prunes 
0.18 
0.492 
Bread, white 
O.IO 
0.546 
Almonds 
0.90 
0.558 
Peanuts 
0.30 
0.622 
Eggs at 40 cents per dozen 
0.30 
0.660 
Eggs at 60 cents per dozen 
0.45 
0.990 
Cod, salt 
0.22 
1.180 
Macaroni 
0.20 
1-340 
Halibut 
O.4O 
2.900 
Beef, lean round 
0.40 
5-040 
dried beans, costing less than a cent per 100 calories for 
fuel, are also the cheapest food for iron, third cheapest 
for phosphorus, and included in the cheapest five for 
calcium. Milk is a fairly economical source of fuel, 
protein, and phosphorus, exceptionally cheap for cal- 260 
FEEDING THE FAMILY 
II. Cost of Portions of Phosphorus-bearing Foods to Yield 1.32 
Grams of Phosphorus 
Food Material 
Cost per 
Pound 
Cost op Por- 
tion Yielding 
1.32 Grams of 
Phosphorus 
Cottage cheese 
$0.10 
$0,043 
Oatmeal 
0.06 
0.045 
Beans, dried navy 
0.12 
0.075 
Cornmeal 
0.05 
0.078 
Peas, dried 
0.12 
0.088 
Beans, dried Lima 
0.12 
0.104 
Bread, Graham 
O.IO 
O-I35 
Buttermilk 
0.05 
0.149 
Cheese, American 
o-35 
0.150 
Milk at io cents a quart 
0.05 
0-155 
Peanuts, shelled 
0.30 
0.216 
Milk at 15 cents a quart 
0-075 
0.235 
Cod, salt 
0.22 
0.284 
Bread, white 
0.10 
0.310 
Carrots 
0.05 
0.311 
Raisins 
0.15 
0.330 
Cabbage 
0.04 
0.398 
Lamb, lean leg 
0.30 
0.423 
Macaroni 
0.20 
0.425 
Spinach 
0.10 
0-435 
Mutton, lean leg 
0.32 
0-437 
Lettuce 
0.07 
0-475 
Eggs at 40 cents a dozen 
0.30 
0.483 
Prunes 
0.13 
0.490 
Beef, lean round 
0.40 
0.532 
cium, and dear only for iron, a condition compensated 
again in part by the fact that its iron is specially good 
as far as it goes. Taking all these things into considera- 
tion, we must regard milk as inexpensive. This is par- 
ticularly noticeable when we compare it with lean beef 
(round), which at 40 cents a pound is just as economical FOOD FOR THE FAMILY GROUP: COST OF FOOD 
261 
III. Cost of Portions of Iron-bearing Foods to Yield 0.015 Gram 
of Iron 
Food Material 
Cost per 
Pound 
Cost of Por- 
tion Yielding 
0.015 Gram of 
Iron 
Beans, dried navy 
$0.12 
$0,049 
Beans, dried Lima 
0.12 
0.050 
Oatmeal 
0.06 
0-053 
Buttermilk 
0.05 
0.066 
Spinach 
O.IO 
0.091 
Cabbage 
0.04 
0.120 
Bread, Graham 
O.IO 
0.132 
Cornmeal 
0.05 
0.182 
Prunes 
0.18 
0.198 
Raisins 
0.15 
0.237 
Cottage cheese 
O.IO 
0.254 
String beans 
O.IO 
0.300 
Onions 
0.06 
0.331 
Eggs at 40 cents per dozen 
0.30 
0-333 
Lamb, leg 
0.30 
0-345 
Mutton, leg 
0.32 
0-355 
Bread, white 
O.IO 
0.363 
Beef, lean round 
0.40 
0.432 
Eggs at 60 cents per dozen 
o-45 
0.486 
Peanuts 
0.30 
0.498 
Cod, salt 
0.22 
0.526 
Macaroni 
0.20 
0.552 
Milk at 10 cents a quart 
0.05 
0.685 
Peas, dried 
0.12 
0.709 
Almonds 
0.90 
0-757 
a source of protein as milk at 15 cents per quart. The 
beef is not to be considered as a source of calcium; is 
more than twice as expensive as milk as a source of 
phosphorus, and, while much cheaper than milk as a 
source of iron, it is by no means the cheapest of iron- 
bearing foods. 262 
FEEDING THE FAMILY 
The tables also show justification for the purchase of 
some of the green vegetables, which in general are 
expensive sources of fuel and protein. String beans 
afford cheap calcium, iron, and phosphorus ; and spinach 
and lettuce compare favorably with other foods as 
sources of iron. Eggs are hardly to be regarded as 
cheap from any point of view, if we compare them with 
peas, beans, and cereals. But if we compare them with 
other perishable protein food, like meat, it is evident 
that when they do not exceed 25 cents per dozen 
they may be regarded as a substitute for the cheaper 
cuts of meat, and when they cost as much as 40 cents 
per dozen they are, by the balancing of counts, cheaper 
than porterhouse steak and other expensive kinds of 
meat. The market price of fresh fruits varies so greatly 
that no attempt has been made to include them in these 
tables. They are negligible as regards protein, but are 
useful sources of the ash constituents, though as a rule 
more expensive than the green vegetables which have 
been chosen for illustration. 
The Cost of Vitamins 
It is still difficult to discuss the cost of vitamins be- 
cause of our meager knowledge as to the amounts likely 
to occur in different food materials and as to the vitamin 
requirements of human beings. Certain foods have 
already begun to stand out, however, as rich and economi- 
cal sources of these newer dietary essentials. 
The foremost of these is milk. The term " pro- 
tective food" has been happily applied to it because its FOOD FOR THE FAMILY GROUP: COST OF FOOD 
263 
liberal use protects against dietary deficiencies of so 
many sorts, and particularly of the A and B vitamins. 
It is quite generally agreed that a pint of milk for each 
child and a half pint for each adult should be set as a 
minimum below which no diet should fall. More is 
safer. A greater investigator of the vitamins, Professor 
Sherman, says : "A quart a day for every boy baby until 
he is full grown and a quart a day for every girl baby until 
she has weaned her last child." Since milk has already 
been shown to be a cheap source of protein and calcium, 
and since the vitamin content of milk is high, we may al- 
most say we get out vitamins "thrown in" when we 
buy milk. 
Among the green vegetables, economies are affected 
by choosing those which give rich yields of all three 
vitamins at the same time. One of these is spinach. 
Its season is long and it grows easily, hence its first cost 
is not high as compared with other leafy vegetables. 
Buying it primarily for iron, of which it is an economical 
source, we may regard its vitamins as pure profit on the 
investment. 
A second economical green vegetable is cabbage, 
fairly rich in all three vitamins, and contributing at the 
same time a considerable amount of ash. Its first cost 
is frequently lower than that of spinach and its availa- 
bility all through the winter when other fresh vegetables 
are difficult to procure gives it special importance as a 
source of the C vitamin. The habit of eating it shredded 
raw is an excellent one for adults. For little children 
it should be steamed only a few minutes and seasoned 264 
FEEDING THE FAMILY 
with a little salt and cream or butter. Tiny babies can 
take the expressed juice when there is no more conven- 
ient source of the C vitamin procurable. The ease with 
which the C vitamin is destroyed by cooking cabbage 
and the likelihood of irritating substances being developed 
by long heating make it imperative that domestic cus- 
toms be improved in respect to cooking this vegetable 
in order that it may hold its rightful place in the econom- 
ical dietary. To be rich in the A vitamin its leaves 
must be really green, not white. The same is true of 
lettuce, celery, and the like. 
The carrot, though neither green nor leafy, must also 
be reckoned one of the cheap sources of vitamins. It 
contains a good supply of the A and B vitamins at all 
times, and more or less of the C vitamin, depending upon 
how long it has been stored and how young it was when 
taken from the garden. All summer young and tender 
carrots may add materially to the C vitamin content of 
little children's diets, and in the winter the older carrots, 
especially when creamed, are valuable for calories and 
ash constituents as well as the A and B vitamins. 
No catalogue of cheap vegetable sources of vitamins 
would be complete without the white potato. While 
it does not contain much vitamin A it is rich in B and C 
in addition to its calories, protein, and iron. It well 
deserves its place as a dietary staple. The only danger 
is, that contributing so much, its shortcomings will not 
be realized, and it will be used to the exclusion of vege- 
tables which yield the A vitamin and those which are 
laxative. FOOD FOR THE FAMILY GROUP: COST OF FOOD 
265 
The tomato lost its place in the culinary dictionary 
as a fruit just as it lost its name of love-apple, but it 
became a most valuable vegetable. It is like the orange 
in being rich in all three vitamins and like some other 
fruits in retaining its C vitamin when cooked or canned. 
This makes it available all the year round at a moderate 
cost in comparison with fresh vegetables. 
Each season and each locality will produce vegetables 
whose nutritive properties should be known, so that they 
may be used to the best advantage. Beet greens, 
dandelions, turnip tops, and the like are often available 
at no added cost, and should be regarded as so much 
clear profit. Whenever there is a garden there should 
be lettuce. All summer long it may function in the 
daily dietary, sometimes by itself, often an accompani- 
ment to more highly flavored fruits or vegetables, but 
always to be eaten and not left on the plate for 
"manners," which only reveals one's ignorance of the 
real rules of eating. In larger towns and cities lettuce 
is available practically all the year, but in the winter it 
commands a high price and the housewife may well 
content herself with cabbage and tomatoes, carrots and 
potatoes until the prices moderate, remembering that 
green lettuce is to be given preference over white. 
Canned vegetables have to be studied individually. 
As already stated, the tomato serves its nutritive pur- 
pose about as well canned as fresh. But that is not 
true of all vegetables. The greatest loss is of the C vita- 
min. The A and B vitamins stand processing better, 
but there is likelihood of some loss. Hence when fresh 266 
FEEDING THE FAMILY 
vegetables are as cheap as canned they should be given 
preference and reliance should not be placed exclusively 
on canned ones (except tomatoes) until we know more 
about the changes which processing brings. 
Dried vegetables are the cheapest of all so far as first 
cost is concerned, but here again we must know what 
has happened to the vitamins in the drying process. 
Dried beans and peas are an excellent source of the B 
vitamin but not of the others. Sprouted beans and peas 
have been used in emergency for the C vitamin which 
develops in the process of germination. 
In the case of leafy vegetables like spinach, the more 
quickly the food is dried and the lower the temperature, 
the better the C vitamin will be preserved. Commercial 
preparations are dried at a low temperature in a vacuum 
and may in this way retain for a time their original 
properties. But aging is also a factor, so that we should 
not do well to depend entirely upon dried vegetables for 
our C vitamin. 
Fresh fruits which can be eaten raw or with very little 
cooking are particularly valuable for their contribution 
of the C vitamin, though generally good sources of B 
also. They are, with a few exceptions such as the 
orange, unimportant sources of A, and are generally 
somewhat more expensive than the vegetables which 
have been mentioned. 
Apples well deserve their place as a staple fruit almost 
the year round, and those who can grow them and store 
them for winter eating raw or freshly cooked, have a 
good source of the B vitamin and some C vitamin, at FOOD FOR THE FAMILY GROUP: COST OF FOOD 
267 
very low cost. Even in city markets the apple is 
generally an economical fruit. 
Oranges, being very rich in the C vitamin (and also 
yielding A as well as B), are for a considerable part of the 
year a good investment, though seldom as cheap as 
canned tomatoes. The practice of serving half an 
orange is commendable where economy must be prac- 
tical. Half an orange a day is probably sufficient C 
vitamin for any one, unless it is the very young child 
with no other source of this vitamin. 
Other fresh fruits may be cheap enough to use more or 
less freely in the height of their season. 
Dried fruits are not to be regarded as sources of the 
C vitamin, though they may contribute considerable B. 
Our knowledge of the vitamin content of fruits which 
are commonly canned is meager, but we should not ex- 
pect to depend upon them for the C vitamin. CHAPTER XIV 
FOOD FOR THE FAMILY GROUP: FOOD 
PLANS AND DIETARIES 
A simple, well-balanced menu provided from day to 
day for a family group of healthy persons with reason- 
able appetites ought to go a long ways toward insuring 
the continuance of health, and we have in experience 
abundant evidence that it will do so. As has already 
been pointed out, hundreds of laboratory experiments 
continuing through many generations of animals make 
it very clear that growth to full stature, freedom from 
susceptibility to infection, postponement of the signs of 
senility, and maintenance of youthful vigor depend in 
large measure upon the continuance of a suitable diet 
throughout the life history of the individual, his parents, 
and his grandparents. We should not be blinded to 
the teachings of such experiments by the fact that the 
human species grows slowly and has a longer life span 
than common animals. As soon as we examine human 
studies extending over even five-year periods (and five 
years is as two months in the life of a laboratory rat), 
we may begin to see the workings of the laws of nu- 
trition in the human world. It is only by patience and 
foresight that we can attain the highest nutritional state. 
268 FOOD PLANS AND DIETARIES 
269 
No housewife will see startling returns from a good diet- 
ary program unless her family has been very distinctly 
below par at the outset. But every housewife may hope 
to increase year by year the endurance of her children 
and see them become vigorous men and women if she 
can enlist their cooperation in a perpetual " health 
campaign" in which one objective is always an adequate 
diet. 
The suggestions which have been made in the pre- 
ceding chapters in regard to the special needs of persons 
of different ages and occupations can be in the main 
carried out without detailed calculations of quantities 
consumed or of food values obtained. But, since the 
fundamental basis of nutrition is in the last analysis a 
quantitative matter, the housewife has a surer grasp on 
the situation if she can now and then make a study of 
the amounts of nutritive material which her group is 
actually consuming. She will in this way find out 
whether there is a tendency toward over- or under- 
consumption, or toward a one-sided diet, and can mod- 
ify her table accordingly. 
It is proposed, therefore, in this chapter, to describe a 
simple way of planning family dietaries and to give 
some illustrations of what can be done with different 
sums of money towards securing nourishing fare. 
Planning a Family Dietary 
Since energy is quantitatively the largest of the funda- 
mental requirements in nutrition, we should have at the 
outset some idea of the fuel needs of our family group. 270 
FEEDING THE FAMILY 
Let us take for illustration a family consisting of a 
professional man, a woman doing all but the heaviest 
household tasks, a baby one year old, a boy three 
years old, two girls, six and nine, a boy of eleven, and 
a grandmother of ninety. From the data in preced- 
ing chapters we may estimate the requirements of 
the group as follows (assuming average body weights): 
Member of Family 
Age 
Weight 
Pounds 
Protein 
Calories 1 
Total 
Calories 
Man 
40 
154 
277-415 
2770 
Woman 
37 
125 
225-338 
2250 
Baby 
1 
21 
84-126 
840 
Boy 
3 
35 
140-210 
1400 
Girl 
6 
4i 
139-208 
1394 
Girl 
9 
56 
184-276 
1848 
Boy 
11 
70 
225-338 
2250 
Woman 
9° 
IIO 
150 
1500 
Total 
1424-2061 
14,252 
Fuel Requirements of the Family 
Thus we find the total fuel requirement of our group 
is about 14,000 calories. In the typical family, consist- 
ing of father, mother, and three children under fifteen, 
where the man's occupation is sedentary, the energy 
requirement usually ranges from 8500 to 12,000 calories 
per day, depending upon the ages of the children. In 
a family of the same size, where the father is doing 
manual labor and often the mother also, or where the 
1 Allowing io to 15 per cent of total fuel in the form of protein, which 
will be sufficient to cover all nitrogen requirements, when protein is 
of good quality. FOOD PLANS AND DIETARIES 
271 
children are over twelve years old, the requirement will 
range from 12,000 to 14,000 calories as a rule. The ex- 
act fuel intake will fluctuate somewhat from day to 
day, of course, with minor changes in the degree of 
activity of different members of the family, so all the 
housewife need aim to do is to keep the fuel supply 
fairly constant, without trying to make exact calcula- 
tions. A little care will prevent a feast of calories one 
day and a famine the next, and keeping track of body 
weight will tell whether each is getting his proper share. 
Essentials in the Family Dietary 
As a working basis in building up the family dietary, 
it is a good plan to make first a list of the food materials 
which need to be included in the day's rations, no matter 
what the particular menu. For the group which we are 
using by way of illustration there should be provided : 
Milk for all - one quart apiece if possible for each child and a pint for 
each adult 
Fruit juice for the one-year-old 
- At least one kind of fruit for the others 
Cereal for all the children - preferably for all the family 
A mild green vegetable for the three youngest 
At least one kind of vegetable besides potatoes for all the others 
Eggs for at least the three youngest children and some protein-bearing 
dish (meat or a meat substitute) for the rest 
To this list may be added those staples which are 
likely to appear in every day's menu, such as bread and 
butter, potatoes, and some other kind of vegetable. 
An estimate can quickly be made of the fuel that will 
probably be supplied by these items of the diet. 272 
FEEDING THE FAMILY 
Calories 
Milk (5 quarts for children, i| for adults) . . . 
4387 
Cereal for all 
600 
Eggs (3 eggs and 1 yolk) 
260 
Fruit and fruit juice 
600 
Green vegetable 
300 
Bread 
I5OO 
Butter for bread 
I5OO 
Potatoes 
600 
Another vegetable 
600 
Meat or meat substitute (not including eggs) . . 
800 
Comparing these figures with the total energy require- 
ment of the family, it will be noted that the milk 
will furnish over one-fourth (nearly thirty per cent) of 
the total calories, the fruits and vegetables of all kinds 
taken together about half as many (fifteen per cent) 
and the eggs and meat together about half as many as 
the last (eight per cent). In other words these items 
will make up over half the total calories, leaving the 
rest to be supplied largely by bread, breakfast cereals 
and other grain products, fats including butter, and 
sugar. Such a diet is not likely to be deficient in pro- 
tein, ash constituents, or vitamins unless the fruits and 
vegetables are restricted to kinds notably deficient in 
some respect (as the exclusive use of dried fruits and 
vegetables which would be likely to result in deficiency 
of the C vitamin). FOOD PLANS AND DIETARIES 
273 
Planning the Menu 
Keeping in mind the fact that we are going to in- 
clude the above in the day's menu, we may next decide 
on the dishes which are to be served for some particular 
day. Usually the dinner will be planned first, as the 
most formal and substantial meal, and the meat dish 
taken as the keynote. Suppose, then, we are to have 
baked fish, as halibut. This gives us a characteristic 
protein food, but not in a highly flavored form. We 
may, therefore, have a soup and salad of pronounced 
flavor, and develop the following menu of simple, whole- 
some dishes of which most of the family may partake, 
thus saving the labor of preparing special dishes for the 
very young and the very old. 
Dinner 
Consomme 
Baked halibut, egg sauce 
Potatoes on the half shell 
String beans, buttered 
Bread and butter 
Tomato salad, French dressing 
Apple snow with boiled custard 
Lady fingers 
This will serve for the father, the mother, and the 
two older children as it stands, and for the grandmother 
with the omission of the egg sauce, salad, and lady 
fingers, and a serving of the custard part of the apple 
float for her dessert. Her bread should be toasted or 
zwieback be used. If this dinner be served at night, 
the younger children will have a simple supper before- 
hand ; the baby at 5.30 and the three- and six-year-olds 
at the same time or just afterwards. It is always an 274 
FEEDING THE FAMILY 
advantage to serve the young children at a separate 
table, at least for all but one meal. Usually their meal 
hours do not coincide with those of the older members 
of the family, and if they do come to the adult table 
they need the undivided attention of some one to super- 
vise their eating. If that person is the mother, she does 
not have a chance to eat her own meal satisfactorily, 
and often goes undernourished. The children at their 
own table are less distracted by foods which they may 
not share, and more care can be given to their table 
manners and conversation, - a very important part of 
their education, for eating habits once formed are hard 
to break, and good ones are a valuable hygienic and so- 
cial asset for every child. 
The character of the luncheon will depend largely 
upon the breakfast and the occupations of the different 
members of the family. In the city, some are likely to 
be away from home at midday, and luncheon is a less 
formal meal than where all gather together at noontime. 
Having planned the dinner, it is best to decide on the 
breakfast next. Assuming that a medium-weight break- 
fast suits this family best, we might have: 
Breakfast 
Oranges 
Wheatena with cream 
Puffy omelet with bacon 
Toast 
Coffee for adults 
Milk for children 
Before this is served, the baby will have had a cup of 
warm milk at six o'clock, and the three-year-old will have FOOD PLANS AND DIETARIES 
275 
his breakfast just before the family breakfast (7 a.m.)> 
or, if the hours for the two coincide, he may take his 
with the rest - orange juice, wheatena with top milk, 
toast, and milk to drink. After breakfast the baby 
will have two or three tablespoons of orange juice 
(8 a.m.) and at ten o'clock the two youngest children 
will have their lunch; a crust of bread to munch, then 
for the baby thoroughly cooked wheatena with top milk 
and milk to drink, for the three-year-old a glass of milk 
and a piece of stale bread or hard cracker. It is to 
be hoped that the six-year-old will have a glass of milk 
and a cracker or other suitable food in the middle of the 
morning at school. 
Assuming that luncheon will be served for all the 
family except the youngest, a suitable menu to fit the 
day's scheme would be : 
Luncheon 
Creamed chicken on toast 
Baked bananas 
Boston brown bread and butter 
Rice pudding 
Tea for adults 
Milk for children 
This luncheon will need no modification for the six- 
year-old except that she should have day-old graham 
bread instead of the fresh Boston brown bread. 
After the family luncheon the baby will have another 
meal (2 p.m.), consisting of milk, egg yolk, strained vege- 
table pulp (which may be made into soup with part of 
the milk), and possibly a little stale bread to chew; the 
three-year-old will at the same time have a soft-cooked 276 
FEEDING THE FAMILY 
egg, some toast, some of the strained green vegetable or 
some of the baked banana served in the regular luncheon, 
rice pudding, and milk to drink. 
In the evening, before the family dinner, the three 
youngest will have their suppers: the baby, milk and 
cereal jelly, baked potato, and a very little apple sauce; 
the three-year-old, cereal and milk, bread and butter, a 
little of the dessert set aside when preparing the family 
dinner, and milk to drink; the six-year-old, cereal and 
milk, bread and butter, apple snow, lady fingers, and 
milk to drink. It would be an easy matter to arrange 
for baked potatoes for the children's suppers, since 
potatoes on the half shell form part of the family dinner, 
but in this case let us assume that the rice (used also 
for the three-year-old's pudding) is a left-over from the 
day before. 
Late in the evening (io p.m.), the grandmother will 
enjoy a hot, nutritious beverage (such as hot milk, plain 
or flavored) and a cracker; but this entails little work 
by way of preparation. 
It is possible, therefore, by choosing simple, easily 
digested foods for the general menu (which are good for 
everybody), to provide for the special needs of the chil- 
dren without much extra cooking, even if meals must be 
served at a good many hours during the day. 
Having now estimated the quantitative needs of our 
family for protein and fuel, and planned a menu designed 
to give everybody something suitable to eat, our next 
Calculation of the Family Dietary FOOD PLANS AND DIETARIES 
277 
aim is to find out how nearly this will fulfill the theo- 
retical requirements. We must make a list of the 
amounts to be served and then, by reference to the 
tables in the Appendix, especially those of roo-calorie 
portions (Table I), and those giving food values in 
terms of common measures (Table II), we can very 
quickly estimate fuel values for the day. The dietary 
is given in detail on pages 278-280. 
Comparing our totals with the estimated day's re- 
quirements, we find that we have slightly exceeded our 
quota of fuel, and have a very liberal supply of protein, 
much of which is from milk, so that we know it will satisfy 
the protein needs of the growing children in the best 
possible way. The adults will get their protein largely 
from the halibut, chicken, and eggs, supplemented by 
milk, cereals, and bread. We have used a little over 
six quarts of milk, 600 calories of cereal in the form of 
wheatena and some rice; five eggs and one yolk in addi- 
tion to those in the egg sauce, apple snow, custard, and 
lady fingers; about 500 calories in the form of fruit 
exclusive of the bananas, which in this dietary may be 
regarded as a substitute for the root or other vegetable 
in our original plan; about 275 in green vegetables 
(string beans, tomatoes, lettuce, pea pulp); about 1700 
in bread, over 2000 as butter, and about 900 as hali- 
but and chicken. The potatoes are not up to our esti- 
mate, because toast with the creamed chicken took the 
place of potato in the luncheon and the children had 
cereal for supper, whereas frequently they might have 
baked potatoes. 278 
FEEDING THE FAMILY 
Family Dietary Number I 
Fuel Value: about 14,600 Calories Cost: 2-2 per 100 Calories 
Food 
Measure 
Protein 
Calories 
Total 
Calories 
Breakfast : 
Milk for baby 
1 cup 
34 
170 
Milk for 3-year-old .... 
1 cup 
34 
170 
Wheatena for 3-year-old1. . 
4 tbsp. 
4 
33 
Orange juice for baby . . . 
2 tbsp. 
- 
22 
Orange juice for 3-year-old . 
3 tbsp. 
- 
33 
Oranges for 6 
3 large 
20 
300 
Wheatena for 6 1 .... 
Omelet for 6 
si cups 
63 
525 
Eggs 
4 eggs 
IOO 
280 
Milk 
5 cup 
17 
85 
Bacon 
12 small pieces 
39 
300 
Toast for 6 
10 slices bread 
70 
500 
Butter for 6 
5 tbsp. 
5 
500 
Milk for older children . . 
3 cups 
102 
5io 
Milk for coffee2 and cereal . 
3 cups 
102 
5io 
Sugar for coffee 
2 tbsp, (scant) 
- 
IOO 
Coffee for adults .... 
- 
- 
- 
4038 
Lunches : 
IO A.M. 
For baby: 
Wheatena jelly .... 
2 tbsp. 
3 
16 
Milk for jelly .... 
1 cup 1 
34 
170 
Milk to drink 
For 3-year-old: 
4 cup J 
Milk 
I cup 
26 
127 
Bread 
For 6-year-old: 
i slice 
7 
50 
Milk 
I cup 
26 
127 
Crackers 
2 crackers 
5 
50 
540 
1 Cf. farina. 
2 The milk is estimated as whole milk throughout, assuming that it 
will be skimmed, the top used for coffee, cereal, and pudding, and the 
rest for cooking and drinking. FOOD PLANS AND DIETARIES 
279 
Food 
Measure 
Protein 
Calories 
Total 
Calories 
Family Luncheon (for 6): 
Creamed chicken .... 
i| cups') 
on 
toast 
6 slices J 
144 
goo 
Baked bananas 
6 bananas 
3° 
600 
Boston brown bread . . . 
io slices 
50 
500 
Butter 
5 tbsp. 
5 
500 
Rice pudding II1 . . . . 
r I cups 
72 
600 
Milk for children .... 
3 cups 
102 
5io 
Sugar for tea 
2 tbsp. 
- 
100 
Tea for adults 
- 
- 
- 
3710 
Afternoon Meals: 
2 P.M. 
For baby: 
Egg yolk 
i yolk 
II 
56 
Bread . . 
| slice 
3 
25 
Milk 
i cup 
34 
170 
Sifted pea pulp .... 
i tsp. 
i 
4 
Baked potato .... 
| small 
3 
25 
Prune pulp 
For 3-year-old: 
i tbsp. 
i 
50 
Egg 
i egg 
25 
70 
Toast 
i slice 
7 
50 
Baked potato .... 
i small 
6 
5° 
Butter 
i tsp. 
-1 ■ 
33 
Sifted pea pulp .... 
2 tbsp. 
6 
20 
Rice pudding II1 ... 
1 cup 
12 
100 
Milk 
t cup 
26 
127 
780 
5-3° pm. 
For baby: 
Wheatena jelly .... 
2 tbsp. 
3 
16 
Milk for cereal .... 
1 cupl 
170 
Milk to drink .... 
4 cup J 
34 
Bread 
For 3-year-old: 
J slice 
4 
25 
Steamed rice 
4 cup 
3 
33 
Milk for rice 
i cup 
11 
56 
Bread 
i slice 
7 
5° 
Butter 
i tbsp. 
33 
Apple snow 
2 tbsp. 
- 
15 
Boiled custard .... 
i cup 
13 
100 
Milk to drink .... 
t cup 
26 
127 
1 See Table III, Appendix, p. 413. 280 
FEEDING THE FAMILY 
Food 
| Measure 
Protein 
Calories 
Total 
Calories 
For 6-year-old: 
Steamed rice 
i cup 
6 
66 
Milk for rice 
i cup 
17 
85 
Bread 
2 slices 
14 
100 
Apple snow 
3 tbsp. 
2 
33 
Boiled custard .... 
i cup 
13 
100 
Lady fingers 
2 fingers 
IO 
100 
Milk to drink 
s cup 
26 
127 
1236 
Family Dinner: 
Bouillon for 5 
3 cups 
63 
75 
Baked halibut for 5 ... 
21 oz.(raw wt.) 
366 
600 
Egg sauce for 4 
white sauce 
1 cup > 
57 
470 
egg 
1 egg J 
Potatoes on half shell for 4 
potatoes 
4 medium 1 
butter 
2 tbsp. > 
62 
656 
milk 
i cup J 
Buttered string beans for 5 
beans 
2 J cups > 
23 
200 
butter 
1 tbsp. J 
Bread for 5 
6 slices 
42 
300 
Butter for 5 
3 tbsp. 
3 
300 
Tomato salad for 4 ... 
tomatoes 
4 medium 
lettuce 
8 leaves 
20 
416 
French dressing .... 
42 tbsp.1 
Apple snow for 5 .... 
2 cups 
18 
300 
with 
boiled custard .... 
if cups 
65 
500 
Lady fingers for 4 . . . . 
8 fingers 
40 
400 
4217 
Night Lunch for Grandmother : 
IO P.M. 
Hot milk 
5 cup 
26 
127 
Cracker 
i cracker 
3 
25 
152 
Total for day 
2206 
14,673 
17? tbsp, served; 3 tbsp, lost on plates FOOD PLANS AND DIETARIES 
281 
The important sources of vitamins in the diet are shown 
in the following table. 
Sources of Vitamins in Family Diet Number I1 
Food Material 
Vitamins 
A 
B 
C 
Apples 
II 
1 
Bananas 
1 
1 
Butter 
III 
Eggs 
III 
1 
Lettuce 
II2 
II 
III 
Milk 
III 
II 
1 
Oranges 
II 
II 
III 
Pea pulp (fresh peas) .... 
1 
II 
III 
Potatoes 
1 
It 
III 
String beans 
II 
II 
II 
Tomatoes 
II 
III 
III 
This table is convincing evidence of the abundance 
of all three vitamins in this diet. 
Checking up on the ash constituents, we shall find 
that our requirement of about 7 grams of calcium per 
day for the family is met by the milk alone, while the 
eggs, Boston brown bread, oranges, and string beans 
furnish a gram and a quarter more. 
A phosphorus allowance of 6 grams is also met by the 
milk, and fully as much more is furnished by the rest 
of the diet. 
1 The number of lines indicates the relative importance of the food 
as a source of each vitamin. 
2 Valuable for A vitamin only when green. 282 
FEEDING THE FAMILY 
There is not so much leeway on the iron, but an allow- 
ance adequate for the family, 0.07 gram per day, is 
covered by the small contributions of many foods, as 
the following estimate will show. 
Chief Sources of Iron in Family Dietary Number 11 
Food Material 
Calories 
(Approxi- 
mate) 
Iron 
Grams 
Apples 
ioo 
0.0005 
Bananas 
600 
0.0037 
Boston brown bread 
500 
0.0065 
Chicken (canned) ......... 
300 
0.0041 
Eggs 
700 
0.0146 
Halibut 
600 
0.0050 
Milk 
4400 
0.0154 
Oranges 
400 
0.0016 
Potatoes 
400 
0 0016 
Prunes 
75 
0.0008 
String beans 
IOO 
0.0027 
Tomatoes 
150 
0.0026 
Wheatena 
600 
0.0084 
0.0675 
Thus, by following a simple general plan, and using our 
knowledge of food values to help in arranging an at- 
tractive menu, we can get a good family dietary without 
great difficulty, if we do not have to count cost too 
closely. 
cost too 
1 Complete tables for the calculation of the ash constituents may be 
found in Sherman's Chemistry of Food and Nutrition. (Reproduced 
by courtesy of the author in Rose's Laboratory Handbook for Dietetics.) FOOD PLANS AND DIETARIES 
283 
Cost of the Family Dietary 
The dietary just planned will probably cost from 
S2.80-S3.50 per day, or from two to two and one-half 
cents per 100 calories, depending upon the locality, pro- 
vided milk costs fifteen cents per quart and eggs three to 
four cents apiece. With milk at ten cents per quart and 
eggs not over two and one-half cents apiece, fruit and 
vegetables correspondingly cheap, it would be possible 
to purchase such food for slightly under two cents per 
100 calories. It must be remembered that in these 
estimates nothing is allowed for kitchen or table waste, 
beyond the unavoidable losses in paring vegetables, 
discarding meat bones, etc. If the cook spoils food in the 
kitchen, or leaves it in the cooking utensils through 
careless heating or bad scraping; if she is not careful to 
save every bit of edible food which comes back from the 
dining room, the food bills will go up, even though the 
family has no more to eat. Scientifically speaking, 
bread crumbs have the same food value as freshly cut 
slices of bread, bits of meat on bones are as nutritious as 
handsome roasts, sour milk as valuable as sweet. Every 
calorie thrown away either deprives the family of nu- 
triment which it needs or adds to the total cost of its 
food supply. At the table there is often much careless- 
ness about leaving food on individual plates, breaking 
bread or rolls and eating only a small portion, and 
otherwise performing a kind of "dog in the manger" act, 
refusing to eat and spoiling the food for others. Careful 
supervision of the serving will help to prevent this, and 284 
FEEDING THE FAMILY 
children should be early trained to a sense of responsi- 
bility about the waste of food. In public places, where 
strangers are fed, it is not possible to gauge accurately 
their probable consumption and serve accordingly; con- 
sequently the table waste is often great, but at the home 
table, where individual requirements can easily be 
studied, there is little excuse for table waste. 
A food budget of $2.85 per day means $1000 a year 
for this item of family expenditure alone. To justify 
such an outlay, an income of at least three times this 
amount would be required, if the family is to have cloth- 
ing and shelter at all commensurate in quality with the 
food, and opportunity to satisfy its "higher" or intel- 
lectual and spiritual needs, such as education for the 
children, books, travel, music, entertainments, gifts to 
church and charity, and other good things which require 
money.1 
Reducing the Cost of the Dietary 
The majority of families do not have incomes of 
$3000 or more a year; most housewives must spend less 
than two cents per 100 calories on their food in order 
to have money for decent clothing and shelter and any 
"higher life" at all. Yet these families have need of 
being well nourished and wish to enjoy some of the 
esthetic pleasure of a well-set table. Suppose, for in- 
1 It is usually estimated that, with an income of $2000 to $4000, 25 
per cent will be spent for food, but the family under consideration here is 
larger than that taken as " typical," the latter including only five persons 
- two adults and three children under fourteen years of age. A more 
liberal proportion for food would be justifiable in the present case. FOOD PLANS AND DIETARIES 
285 
stance, that we wish to reduce the cost of the foregoing 
dietary to about one and three-fourths cents per 100 
calories, making a total cost of about $2.50 per day. 
In our first dietary we have used a liberal supply of fresh 
fruit and vegetables, and as these are expensive items 
when considered as sources of fuel, we shall be obliged 
to cut down the amount somewhat, using only one kind 
of fresh fruit and one fresh vegetable in a single day, or 
we may substitute canned or dried fruit for some of the 
fresh. While the milk seems to occupy a large place, 
its value and economy have already been demonstrated; 
and as long as the average cost of the dietary is over one 
and one-half cents per 100 calories it can be used freely 
to advantage. Eggs are usually expensive, and can 
be omitted for breakfast, in the sauce for the fish, and 
the dessert, and cookies substituted for the lady fingers. 
Chicken is an expensive form of meat and while not 
much is used, the cost could be lowered by substituting 
dried beef, without changing the form of the menu. 
The fish used in the dinner is usually not very dear 
and may be retained. The consomme adds little food 
value and, unless made of material not valuable for 
other purposes, can be omitted. Keeping in mind the 
general program first proposed for this dietary (see page 
271), we may plan a second menu at lower cost.1 
1 Table IV in the Appendix showing groups of foods at different prices 
will be helpful in this connection. 286 
FEEDING THE FAMILY 
Menu I 
Breakfast: 
Oranges (very large) 
Wheatena with cream (top 
milk) 
Puffy omelet with bacon 
Toast 
Coffee for adults 
Milk for children 
Luncheon : 
Creamed chicken on toast 
Baked bananas 
Boston brown bread 
Rice pudding 
Tea for adults 
Milk for children 
Dinner : 
Consomme 
Baked halibut, egg sauce 
Potatoes on the half shell 
String beans, buttered 
Bread and butter 
Tomato salad, French dressing 
Apple snow with boiled custard 
Lady fingers 
Menu II 
Breakfast : 
Oranges (smaller) 
Wheatena with cream (top 
milk) 
Toast 
Coffee for adults 
Milk for children 
Luncheon: 
Creamed dried beef on toast 
Baked bananas 
Boston brown bread 
Rice pudding 
Tea for adults 
Milk for children 
Dinner : 
Baked halibut, white sauce 
Potatoes on the half shell 
String beans, buttered 
Bread and butter 
Cole slaw 
Chocolate blancmange with 
thin cream and sugar 
Plain cookies 
That the second menu will answer the food require- 
ments of the family quite as well as the first is shown 
by the following calculations. 
The calculation of the calories makes it evident that 
the changes in the menu have not materially affected 
the fuel value or protein values of the diet. The vitamin 
content, too, is little altered, for although the tomatoes, 
apple, and lettuce are omitted, cabbage has taken their 
place to some extent, and nearly a quart of milk has been FOOD PLANS AND DIETARIES 
287 
Family Dietary Number II 
Fuel Value: 14,600 Calories 
Cost: 11-2^ per 100 Calories 
Food 
Measure 
Protein 
Calories 
Total 
Calories 
Breakfast : 
Milk for baby 
1 cup 
34 
170 
Milk for 3-year-old .... 
I cup 
34 
170 
Wheatena for 3-year-old . . 
4 tbsp. 
4 
33 
Orange juice for baby . . . 
2 tbsp. 
- 
22 
Orange juice for 3-year-old . 
3 tbsp. 
- 
33 
Oranges for 6 
3 medium 
14 
200 
Wheatena for 6 
3k cups 
63 
525 
Toast for 6 
10 slices 
70 
500 
Butter 
5 tbsp. 
5 
500 
Milk for older children . . 
3 cups 
102 
5io 
Milk for coffee and cereal 
3 cups 
102 
5io 
Sugar for coffee 
2 tbsp, (scant) 
- 
100 
Coffee for adults .... 
- 
- 
- 
3273 
Lunches : 
IO A.M. 
For baby: 
Wheatena jelly .... 
2 tbsp. 
3 
16 
Milk for jelly 
Milk to drink 
J cup 1 
fcup J 
34 
170 
For 3-year-old: 
Milk „ . 
I cup 
34 
170 
Bread 
For 6-year-old: 
i slice 
7 
50 
Milk 
I cup 
26 
127 
Crackers 
2 crackers 
5 
50 
583 
Family Luncheon (for 6): 
Creamed dried beef II1 . . 
3 cups 
212 
1040 
on toast 
6 thin slices 
36 
240 
Baked bananas 
6 bananas 
3° 
600 
Boston brown bread . . . 
10 slices 
5o 
500 
Butter 
5 tbsp. 
5 
500 
Rice pudding II1 ... . 
11 cups 
72 
600 
1 See Table III, Appendix, pp. 413 and 424. 288 
FEEDING THE FAMILY 
Food 
Measure 
Protein 
Calories 
Total 
Calories 
Family Luncheon - Continued: 
Milk for children .... 
3 cups 
102 
5io 
Sugar for tea 
2 tbsp. 
- 
IOO 
Tea for adults 
- 
- 
4090 
Afternoon Meals: 
2 P.M. 
For baby: 
Egg yolk 
i yolk 
II 
5<5 
Bread 
| slice 
3 
25 
Milk 
1 cup 
34 
170 
Sifted pea pulp .... 
1 tsp. 
1 
4 
Baked potato 
2 small 
3 
25 
Prune pulp 
1 tbsp. 
1 
50 
For 3-year-old: 
Egg 
1 egg 
25 
70 
Toast 
1 slice 
7 
5° 
Baked potato 
1 small 
6 
5° 
Butter 
1 tsp. 
- 
33 
Sifted pea pulp .... 
2 tbsp. 
6 
20 
Rice pudding II *. . . . 
1 cup 
12 
IOO 
Milk 
S cup 
26 
127 
780 
5:30 p.m. 
For baby: 
Wheatena jelly .... 
Milk for jelly 
2 tbsp. 
1 cup] 
3 
16 
Milk to drink 
I cup / 
34 
Bread 
j slice 
4 
25 
For 3-year-dd: 
Steamed rice 
i cup 
3 
33 
Milk for rice .... 
3 cup 
11 
56 
Bread 
1 slice 
7 
5° 
Butter 
1 tsp. 
- 
33 
Boiled custard .... 
| cup 
13 
IOO 
Milk to drink 
i cup 
26 
127 
1 See Table III, Appendix, p. 413 FOOD PLANS AND DIETARIES 
289 
Food 
Measure 
Protein 
Calories 
Total 
Calories 
For 6-year-old: 
Steamed rice 
i cup 
6 
66 
Milk for rice 
1 cup 
17 
85 
Bread 
2 slices 
14 
100 
Chocolate blancmange . . 
1 cup 
8 
100 
Plain cookies 
2 cookies 
6 
100 
Milk to drink 
1 cup 
26 
127 
1188 
Family Dinner : 
Baked halibut for 5 ... 
21 oz. (raw wt.) 
366 
600 
White sauce for 4 ... . 
1 cup 
32 
400 
Potatoes on the half shell 
4 medium 
62 
656 
String beans, buttered, for 5 
2| cups 
23 
200 
Bread for 5 
6 slices 
42 
300 
Butter for 5 
3 tbsp. 
3 
3°o 
Cole slaw for 4 
2 cups 
12 
200 
Chocolate blancmange for 5 
2| cups 
80 
1000 
Top milk for blancmange 
2 cups 
68 
340 
Plain cookies for 4 . . . . 
10 cookies 
30 
500 
4496 
Night Lunch for Grandmother : 
IO P.M. 
Hot milk 
| cup 
26 
127 
Cracker 
1 cracker 
3 
25 
152 
Total for day 
2098 
14,562 
added. We are even better off as regards calcium and 
phosphorus on account of the extra milk. The iron is 
slightly lower, and the difference might well be made up 
by the use of whole wheat bread, as is always desirable 
in economical dietaries. 
It may seem surprising that the protein remains high 
in spite of the fact that seven eggs used in the first dietary 290 
FEEDING THE FAMILY 
have been left out of the second. The reason is that a 
quart more milk has been used and the creamed dried 
beef yields more protein than the creamed chicken. 
The changes suggested in the fruit and vegetables may 
not always mean much saving; all depends upon season 
and locality and general market conditions. But 
cabbage is usually one of the cheapest vegetables, while 
fresh tomatoes are often rather dear ; fine, large oranges 
are always more expensive than medium-sized ones, and 
the reduction in the number of fruits used in the dietary, 
by the omission of the apples, is also in the nature of an 
economy, since fruits are always relatively expensive 
if one has to buy them in the market. The chocolate 
blancmange served with top milk gives nearly twice the 
fuel value of the apple snow and boiled custard, but 
costs less than one and one-half cents per 100 calories, 
while the other dessert will cost at least two cents per 
100 calories. If these modifications of the first menu do 
not mean the most effective cost reduction under all 
circumstances, they will at least show how one may go 
about the reduction of the cost of food, once a general 
working plan has been thought out. 
Dietaries costing two to two and one-half cents per 
100 calories are comparatively easy to plan; milk may 
be used freely, and a variety of fruits and vegetables 
can be obtained, fresh or canned, with dried ones occa- 
sionally for variety. Meats of choice cuts can be pro- 
vided in moderation, the more expensive kinds being 
offset by the introduction of a meat substitute or some 
specially cheap cut now and then. Dietaries costing FOOD PLANS AND DIETARIES 
291 
from one and three-fourths to two cents per 100 calories 
must be given more thought in order to keep them well 
balanced. Milk becomes a more important item, tak- 
ing the place, to some extent, of other protein, vitamin, 
and ash-bearing foods, especially expensive meats and 
fresh fruits and vegetables. Eggs must be used very 
little, except for the young children, and butter confined 
chiefly to table use and those dishes in which its flavor 
really counts. In others, cheaper forms of fat may be 
substituted. 
Dietaries Costing Less than One and Three-Fourths 
Cents per 100 Calories 
If now we wish to reduce the cost of food to one and 
three-fourths cents per 100 calories, distinct emphasis 
will have to be placed on the non-perishable, staple 
foods, such as cereals and dried fruits and vegetables, 
which in the main cost from three-fourths of a cent to 
one and one-half cents per 100 calories, and very careful 
selection will have to be made of meats and fresh or 
canned fruits and vegetables. In the family group under 
consideration, the children require over half the total 
fuel proposed as a standard. Their food, as already 
pointed out in the chapters especially devoted to their 
requirements, cannot be provided as cheaply as that for 
healthy adults, because of their greater need of the rela- 
tively expensive growth-promoting materials - pro- 
teins, ash, and vitamins. When the cost of food is as 
high as it is in New York City, it is difficult to provide 
an ideal dietary for children for less than one and three- 292 
FEEDING THE FAMILY 
fourths cents per 100 calories. Milk at fifteen cents per 
quart can no longer be used freely, but with care one 
quart a day per child can be provided as long as the 
average cost of the dietary is not under one and three- 
quarters cents per 100 calories. Sometimes economy can 
be effected by buying two grades of milk, the better re- 
served for the little children and for table use, the less 
expensive used in cookery. Condensed milk may also 
be used in cookery or for the adults, and this is usually 
cheaper than fresh milk at fifteen cents a quart. When 
the dietary costs less than one and three-quarters cents per 
100 calories, a quart of milk per day can be furnished only 
to the children under seven or eight years of age, and 
not more than a pint for each of the others. Cheap 
substitutes for the rest of the milk are soups made from 
dried beans, peas, lentils, or peanut butter for young 
children, and these legumes cooked in other ways for 
older children and adults. Cereals from whole grains 
can also be used to advantage to supplement the milk. 
The purchase of butter is seldom wise when the dietary 
is to cost less than one and three-fourths cents per 100 
calories. Oleomargarine is equally valuable as fuel, and 
when fresh is sweet and clean and good - much better 
than inferior butter, which lacks the fine texture and 
flavor which we pay for in high-priced butter. Still 
cheaper fats than oleomargarine can be used in cookery, 
such as the lard substitutes made from cottonseed oil, 
suet, carefully tried-out beef fat, and salt fat pork. 
Cottonseed oil is equal as fuel to olive oil and costs much 
less. It must always be borne in mind, however, that FOOD PLANS AND DIETARIES 
293 
these fats contain little or none of the A vitamin, and their 
use instead of butter is only permissible when this vita- 
min is supplied in other foods, principally milk with its 
full content of butter fat. 
Dried fruits and vegetables must be to a considerable 
degree substituted for fresh. Bananas are usually cheap, 
and at certain seasons so are apples and oranges. Other 
fresh fruits must be purchased with care and only when 
their cost is at its very lowest. Bananas may be re- 
garded as a staple fresh fruit, high in fuel value, low in 
price, and easy to prepare. They are often cheapest 
when at their best, i.e., when the skins have darkened 
and the fruit is soft, though still firm. Digestive diffi- 
culties usually arise from eating them too green or too 
fast. They should be eaten only when all traces of 
green have disappeared, even at the ends. Baking ripe 
bananas in the skin, if properly done, produces a more suc- 
culent food of fine flavor. They must be quickly baked 
till soft and the juice begins to flow, but no longer, or the 
juice all oozes out and they become tough and dark and 
lose much of their flavor. Bananas baked before the 
skins darken will never be as palatable as the fully 
ripened ones, though they are more digestible than if 
eaten raw. Unripe bananas are best baked without the 
skins and basted with a syrup. These may be used as a 
dessert, while those baked in the skins may take the 
place of a vegetable in the menu. Bananas can be 
mashed and stewed with a little water, flavored with 
lemon juice and sugar, making a palatable sauce. Un- 
fortunately their vitamin content is low, so that they 294 
FEEDING THE FAMILY 
must not be used to the exclusion of such a fruit as the 
orange, which has more of all three vitamins. The many 
and varied uses of apples, which resemble bananas in 
their vitamin content, are too well known to require 
comment. It is upon the dried fruits, however, that 
emphasis is to be placed in economical dietaries. 
Dates, raisins, prunes, peaches, figs, apricots, and apples 
may usually be obtained for less than two cents per 100 
calories (raisins for less than one cent), and their uses 
are many and varied. Dates, figs, raisins, and apples 
will make bread crumbs or flour and cheap fat acceptable 
in the form of steamed puddings or plain cake. Raisins 
make a good sauce when stewed tender in a little water; 
their own store of sugar will make it sufficiently sweet. 
These stewed raisins may be used over rice or cornstarch 
blancmange as a change from milk. Dates may also be 
cooked soft in a little water, then put through a coarse 
sieve, making a palatable marmalade without added 
sugar. The addition of a little sugar and lemon juice 
will make a richer sauce, however. Dates make an 
excellent filling for sandwiches; or chopped dates, figs, 
and raisins may be combined. Dates may be served 
with breakfast cereals, being especially good with wheat 
preparations. Raisin or date bread will be appreciated 
by children. The fruit, cut in small pieces, is added to 
the dough when kneading for the pan. The dried fruits 
are not to be depended upon for the C vitamin, which 
disappears more or less completely in the drying pro- 
cess. But since they add so much to the diet in other 
ways - fuel, ash constituents, laxative properties, palat- FOOD PLANS AND DIETARIES 
295 
ability - their use should be encouraged and their defi- 
ciencies made up by other foods, - tomatoes, for example. 
Stewed figs, served in their own juice or with milk or 
cream, make a pleasing dessert. Prunes are often badly 
cooked and not as highly esteemed as they might be. 
Long, slow cooking in plenty of water to cover them well 
is necessary to make them soft and juicy, no sugar being 
added during the process. When done, they should be 
moderately sweetened and allowed to stand at least 
twenty-four hours before serving. They will then be 
plump and well seasoned to the center. Prunes of the 
cheapest grades are often little but skin and stone, and 
even careful cooking will not make them attractive. 
Hence it pays to buy prunes of good quality. The addi- 
tion of a few slices of lemon while cooking gives a pleasant 
change of flavor. Prunes keep well, and there are many 
uses for them. Prune whip or prune souffle, made of 
sifted prune pulp and whites of eggs, is an attractive and 
wholesome dessert. The juice may be stiffened with 
gelatin and served as prune jelly. Prunes and brown 
bread may be baked with milk and eggs like a plain 
bread pudding. A prune pie may be made with two 
crusts and a filling of prune pulp thickened with a little 
cornstarch. Variety can be given to the menu by com- 
binations of the more inexpensive fruits. Dried peaches 
stewed with raisins, prunes stewed with apricots, dates 
baked with dried apples in a pie, are all attractive 
combinations. 
Besides the dried legumes (peas, beans, lentils), the 
cheapest vegetables are usually potatoes, cabbage, 296 
FEEDING THE FAMILY 
onions, carrots, turnips, and parsnips. While tomatoes 
are somewhat more expensive, they have great value as 
a source of vitamins and especially of the C vitamin 
which is most likely to be deficient as the dried and root 
vegetables have to be depended on more and more. 
Aside from requirements for certain dietary essentials 
we relish a diet of pronounced and varied flavor; bread, 
cereals, beans, potatoes, and the like are too bland to be 
wholly satisfying. The secret of making a palatable 
dietary at a low cost is to develop the characteristic flavor 
of the mild foods as far as possible (usually by long, 
slow cooking) and to include in the day's ration some 
of the highly flavored foods. Tea and coffee are desir- 
able for flavor, but they may satisfy the palate when 
the diet is wholly inadequate. They are a real menace 
to good nutrition in children. Wisely used, they may 
be helpful in the adult dietary. 
Meat is too expensive a source of protein to be de- 
pended upon for this foodstuff. It is to be regarded 
rather as a source of flavor and of fat. A little salt pork, 
bacon, or ham will cause a large dish of baked beans 
to be relished; creamed salt fish or dried beef will make 
bread (toast) or potatoes more acceptable; a small por- 
tion of beef or mutton will give character to a stew of 
vegetables and dumplings, or to the pastry and gravy 
which yield most of the fuel in a meat pie. 
Aside from the milk, the best sources of protein will be 
the legumes, including peanuts, especially in the form 
of peanut butter, and the less expensive kinds of cheese, 
including cottage cheese. Besides the ordinary baked FOOD PLANS AND DIETARIES 
297 
beans and bean soup, many attractive dishes can be 
made from the sifted pulp of well-cooked beans of differ- 
ent kinds. It may be molded around a center of sea- 
soned bread crumbs and baked in a loaf to be served with 
a brown or tomato sauce; or, again, a casserole may 
be lined with bean pulp, the center filled with corned 
beef hash, a cover of pulp laid over it, and the dish baked 
and served with a sauce. Lentils cooked and ground 
in a food chopper may be made into an excellent loaf 
with chopped peanuts or chopped beef. 
Cheese is valuable for its flavor as well as its food 
value. The United States Department of Agriculture 
has published a bulletin giving many recipes for this 
useful and economical food.1 It will give flavor to such 
bland foods as rice, macaroni, bread, and hominy in a 
variety of ways, not fully appreciated by many house- 
wives. It can be successfully combined with lentils, 
nuts, potatoes, or tomatoes, adding to their food value 
and giving an agreeable change from the ordinary ways 
of preparing these foods. 
Family Dietaries at the Lowest Cost 
If we try to plan a dietary for our family requiring 
about 14,000 calories at a cost of less than one and one- 
half cents per 100 calories, we shall find that we cannot 
afford much more than five quarts of milk if we have to 
pay ten or more cents per quart for it; this will give a 
quart apiece for each of the three younger children, a 
1 Cheese and its Economical Uses in the Diet. Farmers' Bulletin, 487. 298 
FEEDING THE FAMILY 
pint apiece for each of the older ones, and a pint for the 
adults. By using butter less freely than in the other 
dietaries, we may be able to provide it here, but to re- 
duce the cost to less than one and three-quarters cents 
per 100 calories it will be necessary to pay no more than 
25 cents per pound - the usual city cost of oleomar- 
garine, which may be substituted for all the butter. 
To compensate for the reduction in the amount of butter, 
some increase in the amount of bread, breakfast cereal, 
and sugar has been made. Orange juice has been re- 
tained for breakfast for the little children, and bananas 
substituted for oranges for the rest. Cereal coffee to 
which an equal volume of hot milk is added will give 
the older children a wholesome beverage, and a cup of 
this may be more satisfying, though not more nutritious, 
than a half cup of milk would be. Eggs cannot be used 
every day, even for the young children, when the cost 
of the dietary must be less than one and one-half cents 
per 100 calories. Therefore a rice pudding with milk 
and raisins but no eggs has been chosen and oatmeal 
cookies, which are very high in nutritive value, take 
the place of the expensive lady fingers. 
A meat substitute for luncheon - macaroni and 
cheese - instead of creamed dried beef, and the use 
of salt fish for dinner instead of fresh will effect further 
economy. A rearrangement of Menu II, following 
these ideas, is given on next page. FOOD PLANS AND DIETARIES 
299 
Menu II 
Breakfast : 
Oranges (smaller) 
Wheatena with cream (top 
milk) 
Toast 
Coffee for adults 
Milk for children 
Luncheon: 
Creamed dried beef on toast 
Baked bananas 
Boston brown bread 
Rice pudding II1 
Tea for adults 
Milk for children 
Dinner : 
Baked halibut, white sauce 
Potatoes on the half shell 
String beans, buttered 
Bread and butter 
Cole slaw 
Chocolate blancmange with 
thin cream and sugar 
Plain cookies 
Menu III 
Breakfast : 
Bananas (orange juice for two 
youngest) 
Wheatena with milk 
Toast 
Coffee for adults 
Cereal coffee for older children 
Milk for younger children 
Luncheon: 
Macaroni and cheese 
Boston brown bread 
Stewed apricots 
Oatmeal cookies 
Tea for adults 
Milk for youngest child 
Dinner: 
Creamed salt cod 
Baked potatoes 
Boiled onions 
Bread and butter 
Rice pudding III1 with milk 
and sugar 
Worked out in detail for the family, as shown below, 
this menu fulfills the requirements in most respects 
quite as well as either of the more expensive ones. Some 
changes in the little children's meals will be noted, as 
well as those for the older children and adults, such as 
the use of some of the macaroni without the cheese for 
the three-year-old's dinner, split pea instead of green 
pea puree, and apple sauce for apricots. 
1 See Table III, Appendix, p, 413, 300 
FEEDING THE FAMILY 
Family Dietary Number III 
Fuel Value: about 14,300 Calories 
Cost: 1per 100 Calories 
Food 
Measure 
Protein 
Calories 
Total 
Calories 
Breakfast: 
Milk for baby 
1 cup 
34 
170 
Milk for 3-year-old .... 
I cup 
34 
170 
Wheatena for 3-year-old . . 
4 tbsp. 
4 
33 
Orange juice for baby . . . 
2 tbsp. 
- 
22 
Orange juice for 3-year-old . 
3 tbsp. 
I 
33 
Bananas for 6 
6 bananas 
30 
600 
Wheatena for 6 
45 cups 
72 
600 
Toast for 6 
12 slices 
84 
600 
Butter for 6 
Milk for cereal coffee for 
3 tbsp. 
3 
300 
children aged 6, 9, 12 . . 
Milk 1 for coffee for adults . 
1J cups 
Si 
255 
3 cups 
102 
5io 
Sugar for coffee and cereal for 
adults, cereal coffee for 
children 
6 tbsp. 
- 
360 
3653 
Lunches: 
IO A.M. 
For baby: 
Wheatena jelly .... 
2 tbsp. 
3 
16 
Milk for jelly 
4 cup 1 
34 
170 
Milk to drink 
For 3-year-old: 
i cup J 
Milk 
1 cup 
26 
127 
Bread 
For 6-year-old: 
1 slice 
7 
50 
Milk 
i cup 
26 
127 
Crackers 
2 crackers 
5 
50 
540 
Family Luncheon (for 6): 
Macaroni and cheese . . . 
6 cups 
204 
1200 
Boston brown bread . . . 
10 slices 
50 
500 
Butter 
5 tbsp. 
5 
500 
Stewed apricots 
1 5 cups 
24 
600 
1 See note to Dietary No. I. FOOD PLANS AND DIETARIES 
301 
Food 
Measure 
Protein 
Calories 
Total 
Calories 
Oatmeal cookies .... 
6 cookies 
88 
800 
Milk for 6-year-old .... 
s cup 
26 
127 
Sugar for adults' tea . . . 
2 tbsp, (scant) 
- 
100 
Tea for adults 
Afternoon Meals: 
- 
- 
3827 
2 P.M. 
For baby: 
Egg yolk 
i yolk 
II 
56 
Bread 
j slice 
3 
25 
Milk 
1 cup 
34 
170 
Sifted pea pulp .... 
1 tsp. 
1 
4 
Baked potato 
| small 
3 
25 
Apple sauce 
1 tbsp. 
- 
20 
For 3-year-old: 
Split pea soup .... 
f cup 
26 
100 
Bread . 
1 slice 
7 
50 
Butter 
1 tsp. 
33 
Finely chopped creamed 
macaroni with J egg . . 
i cup 
3° 
160 
Apple sauce 
i cup 
1 
100 
743 
5:3° p m. 
For baby: 
Wheatena jelly .... 
Milk for jelly 
2 tbsp, 
i cup) 
3 
16 
Milk to drink 
5 cup j 
34 
170 
Bread 
| slice 
4 
25 
For 3-year-old: 
Cream toast 
1J slices toast \ 
6 tbsp, sauce J 
20 
150 
Bread 
j slice 
4 
25 
Rice pudding III1 . . . 
i cup 
8 
100 
Milk for pudding . . . 
i cup 
11 
56 
Sugar for pudding . . . 
1 tsp. 
- 
20 
Milk to drink 
t cup 
19 
100 
For 6-year-old: 
Cream toast 
i j slices toast 1 
| cup sauce J 
33 
250 
1 See Table III, Appendix, p. 413. 302 
FEEDING THE FAMILY 
Food 
Measure 
Protein 
Calories 
Total 
Calories 
Afternoon Meals-Continued: 
Bread 
1 slice 
7 
SO 
Rice pudding III1 . . . 
5 cup 
12 
150 
Milk for pudding . . . 
5 cup 
17 
85 
Sugar for pudding . . . 
2 tsp. 
- 
40 
1237 
Family Dinner : 
Creamed salt cod for 5 . . 
4 cups 
243 
747 
Baked potatoes for 5 . . . 
8 medium 
88 
800 
Boiled onions for 4 . . . . 
8 medium 
26 
200 
Bread for 5 
10 slices 
70 
5°o 
Butter for 5 
5 tbsp. 
5 
5°o 
Rice pudding III1 for 5 
4 cups 
80 
1000 
Milk for pudding .... 
11 cups 
5i 
255 
Sugar for pudding .... 
3 tbsp. 
- 
180 
Night Lunch for Grandmother : 
4182 
IO P.M. 
Tea with | cup hot milk . . 
1 cup 
17 
85 
Sugar for tea 
2 tsp. 
- 
40 
Cracker 
1 cracker 
3 
25 
150 
Total for day 
1762 
14,332 
The trend in reducing the cost of the dietary must be 
towards an increase in the amounts of bread, cereals, 
dried fruits and vegetables, and sugar, and a reduction 
in the proportion of meat and fish, milk, eggs, butter, 
and other expensive fats, green and other fresh vege- 
tables and fresh fruit. This is illustrated by the follow- 
ing figures, taken from the three dietaries which have 
been given here in detail. 
1 See Table III, Appendix, p. 413. FOOD PLANS AND DIETARIES 
303 
Changes in the Proportions of Calories from Various Sources 
in Family Dietaries I, II, and III2 
Dietary 
No. I 
Dietary 
No. II 
Dietary 
No. Ill 
Calories 
Calories 
Calories 
Milk 
4400 
495° 
3300 
Eggs 
670 
160 
60 
Fresh fruit1 
1055 
850 
775 
Dried fruit 
5° 
5° 
675 
Bread2 
1685 
1900 
2390 
Butter, etc 
2966 
2400 
i960 
Meat and fish 
900 
800 
250 
Sugar 
720 
1150 
1320 
Cereals 
850 
1290 
1360 
So far we have reduced the cost without sacrificing 
anything essential to nutrition. The total fuel values 
for the three dietaries are practically the same, and the 
protein calories are in each case well within the limits 
set; and since the protein is derived quite largely from 
milk, especially for the children, there can be no 
question of its being ample for all body needs. That the 
calcium and phosphorus are adequate is also assured 
by the milk, and by actual calculation the iron in the 
third dietary is quite as high as in the first one. The 
sources of vitamins are not so varied in the third dietary, 
but there is still sufficient milk to guarantee a diet ade- 
quate in the A vitamin, even if the butter were not there 
to supplement the milk. Milk, bananas, potatoes. 
1 6oo calories from bananas in each dietary. 
2 Including flour and Boston brown bread. 304 
FEEDING THE FAMILY 
cheese, onions, and in the case of the little children, 
oranges and apples, provide liberally for the B vitamin. 
It is our resources for the C vitamin that we find rapidly 
decreasing when we begin to substitute dried fruits for 
fresh and cheaper root vegetables for green ones, and to 
increase the proportion of bread, cereals, and sugars. 
It is important, therefore, in such dietaries to see to it 
that each person has in his diet each day some good 
source of the C vitamin. In this third dietary of ours, 
we have potatoes for all as the most important source, 
except for the orange juice provided for the two young- 
est ; but bananas, onions, and apples add their quotas, 
and in places where good fresh cow's milk can be had 
(especially if one keeps a cow) the milk will be a 
considerable source of the C vitamin if the cow has 
pasture or fresh food. 
In any further attempts to reduce cost more careful 
planning will be necessary if the diet is not to fall short 
in the amount and quality of its protein, in its ash con- 
stituents and vitamins. It becomes increasingly diffi- 
cult to provide variety of diet at low cost. Cereal 
products, dried beans and peas, a few staple fresh vegeta- 
bles, such as potatoes, onions, cabbage, and tomatoes in 
limited quantities, dried fruits, and one or two fresh 
ones, as apples and bananas, very fat meats, such as fat 
beef plate and fat salt pork, and a high proportion of 
the calories from milk (from one-fourth to one-fifth) 
must be the chief reliance of the housewife. The temp- 
tation is often great to use large quantities of sugar and 
syrup or molasses rather than cereals, because of the FOOD PLANS AND DIETARIES 
305 
high flavor and the fact that these require no cooking. 
But the ash constituents of the grains and legumes 
assume greater importance when fruits, vegetables, and 
milk must be limited, and it is worth while to try to make 
acceptable as much oatmeal, barley, buckwheat, whole 
wheat preparations, beans, peas, and the like as one 
possibly can, these being also good sources of protein. 
One should always be on the watch for good sources of 
the C vitamin. Dandelions, water-cress, beet tops, and 
the like are often procurable at little or no cost. Canned 
tomatoes deserve their popularity because of their vita- 
min content. The needs of the children cannot be 
ideally met when the dietary falls under one and one-half 
cents per 100 calories, except in districts where milk, 
fruit, and vegetables are very cheap. With a limited 
number of foods to choose from, the day's menu will be 
very simple, variety being obtained by changes from day 
to day rather than by a number of different dishes in 
one meal. The following menu and dietary illustrate 
what can be done for about one and one-fourth cents per 
100 calories, allowing one quart of milk for each of the 
two youngest children, a pint for each of the others, 
and one pint for the adults - four quarts in all. 
Menu IV 
Breakfast : 
Stewed dried apples (orange juice for baby and 3-year-old) 
Cornmeal mush with milk and sugar (oatmeal for 3-year-old) 
Bread 
Pork fat 
Sausage for father and mother 
Cereal coffee for older children and adults 
Milk for youngest children 306 
FEEDING THE FAMILY 
Luncheon: 
Baked samp with cheese 
Stewed raisins 
Brown bread 
Oleomargarine 
Oatmeal wafers 
Tea for adults 
Cocoa for children 
Dinner: 
Beef stew with vegetables (potatoes, cabbage, tomatoes) 
Bread 
Oleomargarine 
Date pudding with liquid sauce 
Fuel Value: about 14,300 Calories 
Family Dietary Number IV 
Cost: ij^ per 100 Calories 
Food 
Measure 
Protein 
Calories 
Total 
Calories 
Breakfast : 
Milk for baby 
1 cup 
34 
170 
Orange juice for baby . . . 
2 tbsp. 
- 
22 
Milk for 3-year-old .... 
1 cup 
34 
170 
Oatmeal for 3-year-old . . 
| cup 
9 
50 
Orange juice for 3-year-old 
and 6-year-old .... 
6 tbsp. 
- 
66 
Cornmeal mush for 6 . . . 
3i cups 
50 
5°o 
Dried apple sauce for 5 . . 
2j cups 
6 
600 
Sausage for 2 
| lb. (raw wt.)1 
IOO 
Soo 
Bread for 6 
12 slices 
84 
600 
Milk for cereal coffee for 
children aged 6, 9, 11 . . 
Milk for coffee for adults 
15 cups 
51 
255 
i CUP 
17 
8S 
Milk for mush 
2 cups 
68 
340 
Sugar 
8 tbsp. 
- 
480 
3838 
1 Fat used on bread, FOOD PLANS AND DIETARIES 
307 
Food 
Measure 
Protein 
Calories 
Total 
Calories 
Lunches: 
IO A.M. 
For baby: 
Oatmeal jelly 
2 tbsp. 
3 
16 
Milk for jelly 
Milk to drink 
4 cup 1 
fcup j 
34 
170 
For 3-year-old: 
Milk 
I cup 
26 
127 
Bread 
For 6-year-old: 
i slice 
7 
50 
Milk 
i cup 
17 
85 
Crackers 
4 crackers 
10 
100 
Family Luncheon (for 6): 
548 
Baked samp with cheese . 
4i cups 
132 
953 
Boston brown bread . . . 
io slices 
5° 
5°o 
Oleomargarine ... 
5 tbsp. 
5 
5°o 
Stewed raisins 
2 cups 
18 
600 
Oatmeal wafers .... 
8 wafers 
88 
800 
Cocoa 11 for children . . 
3 cups 
70 
5°o 
Sugar for adults' tea . . . 
2 tbsp, (scant) 
- 
100 
Tea for adults 
- 
- 
- 
Afternoon Meals: 
3953 
2 P.M. 
For baby: 
Milk 
1 cup 
34 
170 
Bread 
i slice 
3 
25 
Sifted pea pulp .... 
i tsp. 
1 
4 
Baked potato 
| small 
3 
25 
Prune pulp 
For 3-year-old: 
i tbsp. 
50 
Split pea soup .... 
1 cup 
26 
100 
Bread 
2 slices 
14 
100 
Oleomargarine .... 
2 tsp. 
66 
Baked potato 
i small 
9 
75 
Baked apple 
i small 
1 
75 
Milk to drink 
i cup 
16 
85 
775 
1 See Table III, Appendix, p. 388. 308 
FEEDING THE FAMILY 
Food 
Measure 
Protein 
Calories 
Total 
Calories 
Afteroon Meals - Continued: 
5 = 30 p.m 
For baby: 
Oatmeal jelly 
3 tbsp. 
4 
25 
Milk for jelly 
J cup 1 
Milk to drink 
4 cup J 
42 
For 3-year-old: 
Cream toast 
i slice 1 
6 tbsp, sauce J 
20 
150 
Bread 
1 slice 
7 
5° 
Oleomargarine .... 
1 tsp. 
33 
Rice pudding III1 . . . 
I cup 
8 
IOO 
Sugar for pudding . . . 
I tsp. 
- 
20 
Milk for pudding . . . 
1 cup\ 
Milk to drink 
1 cup J 
34 
For 6-year-old: 
Cream toast 
i j slices \ 
| cup sauce { 
33 
250 
Rice pudding III1 . . . 
1 cup 
16 
200 
Milk for pudding . . . 
2 cup 
16 
84 
Sugar for pudding . . . 
2 tsp. 
- 
40 
1334 
Family Dinner (for 5): 
Beef stew with vegetables 
4i cup 
183 
1132 
Bread 
10 slices 
70 
500 
Oleomargarine 
5 tbsp. 
5 
500 
Date pudding 11 .... 
5 servings 
5° 
IOOO 
Brown sugar sauce . . . 
25 cups 
- 
660 
3792 
Night Lunch for Grandmother : 
IO P.M. 
Tea with | cup hot milk . . 
1 cup 
17 
85 
Sugar for tea 
2 tsp. 
- 
40 
Cracker 
1 cracker 
3 
25 
150 
Total for day 
1528 
14,390 
1 See Table III, Appendix, pp. 
4io and 413 FOOD PLANS AND DIETARIES 
309 
Dried apples have been substituted for fresh fruit for 
breakfast, and stewed raisins for stewed apricots, corn- 
meal for farina, samp for macaroni, oleomargarine for 
butter, oatmeal wafers without eggs for oatmeal cookies, 
date pudding with brown sugar sauce for rice pudding 
with milk and sugar. Thus the cost has been reduced 
without any material change in the amount of fuel or of 
the ash constituents. Beef has been substituted for 
fish for dinner because it has more fat and also gives 
more flavor. There has been some lowering of the 
quantity of protein, but it is still adequate in quality and 
quantity. The chief source of the A vitamin is milk, and 
there is still enough of this to make us feel reasonably 
certain that there will be no real shortage of this 
vitamin even if oleomargarine is substituted for butter. 
At any rate we probably should have on the whole a less 
adequate diet if we spent our money for butter when our 
allowance is so low. The B vitamin is probably ample, 
with milk, potatoes, dried fruit, cereals and several 
other foods contributing. The C vitamin is provided 
for the three youngest in orange juice. The rest have 
potatoes and other vegetables used in the stew as their 
main source. The supply of these should be as large 
as possible. 
The children whose supply of milk has been limited 
have been given warm beverages (cereal coffee and 
cocoa) to make their small allowance of milk more 
attractive. The sugar and cocoa also contribute to 
the total fuel value of their dietary. Other modifi- 
cations or additions to the menu are indicated in the 310 
FEEDING THE FAMILY 
dietary. The sausage put in for breakfast for the father 
and the mother adds to the flavor of that meal, making 
the cornmeal mush and bread more acceptable; the fat 
is a cheaper source of fuel than oleomargarine, and the 
protein makes up for some of that lost by cutting down 
the milk. Instead of using the fat on the bread, one 
might fry the cornmeal mush for the adults in it for a 
change, and serve this with syrup, leaving more milk 
for the children. 
Some changes in the children's meals have been made, 
either for economy, or to save extra cooking, or to supply 
a more digestible food than that provided in the meals 
for the older members of the family. Oatmeal is used 
instead of cornmeal for the three-year-old's breakfast, 
as better suited to his digestive powers. No change has 
been made in the morning lunches except a decrease in 
the amount of milk and an increase in the number of 
crackers for the six-year-old child. The egg has been 
omitted from the baby's two o'clock meal for the sake 
of economy. An egg yolk should be given a couple of 
times a week, even if it cannot be afforded every day. 
Baked potato and more oleomargarine take the place 
of the macaroni with egg for the three-year-old. This 
change decreases the amount of protein, but with the 
full allowance of milk this is of no particular importance. 
The use of whole wheat bread to compensate for some of 
the iron lost by not using eggs for these two young chil- 
dren would be advisable. 
If the dietary must be kept under a cost of one and 
one-fourth cents per 100 calories, not more than three FOOD PLANS AND DIETARIES 
311 
quarts of milk can usually be allowed, and, if possible, 
one of these should be bought for ten cents a quart, this 
loose milk to be cooked in all cases. The two quarts 
of good grade must be reserved for the two youngest 
children, and the other distributed as the menu demands. 
Some menus which will supply a balanced ration under 
these conditions are given below. 
Menus for Very Low-Priced Family Dietaries 
(allowing three quarts of milk per day) 
I. Breakfast: 
~ , f fried and served with com syrup for adults 
Cornmeal mush < , , , , £ vu 
( steamed and served with milk for children 
Bread 
Oleomargarine 
Coffee for adults 
Apple sauce or orange juice for 3-year-old; orange juice for baby 
Luncheon or Supper: 
Pork and beans - bean and tomato soup for young children 
Stewed tomatoes 
Bread 
Oleomargarine 
Tea with milk and sugar for adults 
Milk for youngest children 
Cereal coffee or cocoa for older children 
Dinner: 
Liver 
Hashed browned potatoes 
Bread 
Oleomargarine 
Tea for adults 
Milk for youngest children 
Dried apple and date pie with cheese, for father, mother, and 
oldest child 
Dried apple sauce for others 
The breakfast and morning lunches for the children 
will be practically the same in all these menus, follow- 312 
FEEDING THE FAMILY 
ing the plan in Dietary IV.1 The afternoon lunches 
will follow the family luncheon as closely as possible. 
In the menu above, part of the beans are put through 
a sieve and made into soup for the two o'clock dinner 
of the little ones. Baked potato and baked apple or 
stewed prunes may be used for the three-year-old, as 
in Dietary IV.2 
The half past five meal for the baby will not change 
with changes in the menu for the rest of the group. 
Other suggestions for the three-year-old will be found 
in the chapter on feeding young children (pages 144- 
i52)- 
Since the meals for the two youngest and the supper 
for the six-year-old cannot follow the regular family 
menu, and are very simple, no attempt has been made 
to describe them in detail, but suggestive notes with 
each menu will indicate ways of adapting these to the 
children, thus saving extra labor. 
II. Breakfast: 
Hominy with milk and sugar 
Fried potatoes 1 c , . ..., 
„ , . . , . .. > for adults and oldest child 
Baking powder biscuit j 
Toast and milk for other children 
Coffee for adults 
Apple sauce, prune pulp, or orange juice for two youngest 
Luncheon or Supper: 
Vegetable soup with croutons 
Whole wheat bread 
Peanut butter 
Stewed dried peaches with raisins 
1 Page 306. 
2 Page 307. FOOD PLANS AND DIETARIES 
313 
Dinner : 
Pork sausage baked with parsnips 
Baked potatoes 
Bread 
Oleomargarine 
Steamed cranberry pudding 
Everyday sauce,1 flavored with nutmeg 
This menu can be quite easily adapted to the chil- 
dren's needs. Their breakfasts will be like those in 
Dietary IV,2 except that hominy may be substituted 
for oatmeal if hominy grits be used. Vegetable soup 
put through a sieve will serve for the two o'clock dinner 
of the three-year-old, and bread and peanut butter take 
the place of the baked potato; stewed dried peaches 
that of the baked apple. The family evening meal is 
not suited to the requirements of the young children. 
For their half past five supper, some such plan as out- 
lined in Dietary IV 3 had best be followed. 
III. Breakfast: 
Farina with milk and sugar 
Graham gems baked in a thin sheet 
Brown sugar syrup 
Cereal coffee for all but two youngest children 
Milk for two youngest children 
Luncheon or Supper: 
Split pea soup 
Bread 
Oleomargarine 
Sliced bananas with sugar (lemon juice if possible) 
Gingerbread 
1 Water, cornstarch, sugar, and oleomargarine. 
2 Page 306. 3 Page 308. 314 
FEEDING THE FAMILY 
Dinner: 
Lentil-meat loaf 
Tomato sauce 
Mashed potatoes 
Scalloped dried apples 
Cocoa for children 
Tea for adults 
Baking the gems in a thin sheet will make them suit- 
able for all but the two youngest children. The syrup 
should be given very sparingly, if at all, to the children. 
The split pea soup can be used for the three-year-old's 
dinner and the six-year-old's supper. Gingerbread and 
scalloped apples may also be served for the latter's 
supper. 
IV. Breakfast: 
, ( with com syrup for adults 
Oatmeal mush < ... ... / V.,, 
( with milk for children 
Corned beef hash 
Bread 
Coffee for adults 
Luncheon or Supper : 
Baked beans with salt pork 
Boston brown bread 
Tapioca-Indian meal pudding with raisins 
Milk for children 
Tea for adults 
Dinner: 
Braised stuffed heart with vegetables 
Baked potatoes 
Rye bread 
Oleomargarine 
Dried peach pudding 
Part of the baked beans can be put through a sieve 
and made into soup for the three-year-old's dinner and FOOD PLANS AND DIETARIES 
315 
the six-year-old's supper. Junket can easily be made 
for dessert for the children's half past five supper. 
V. Breakfast: 
Flaked wheat with milk and sugar 
Buckwheat cakes with corn syrup 
Coffee for adults 
Cocoa for children 
Luncheon or Supper : 
Scalloped potatoes with cheese 
German coffee bread 
Oleomargarine 
Apricot tapioca with caramel sauce 
Tea for adults 
Cereal coffee for children 
Dinner : 
Braised chuck rib of beef 
Stewed cabbage 
Browned potatoes 
Bread and oleomargarine 
Steamed fig pudding 
Everyday sauce 
Potato soup may be made for the three-year-old's 
luncheon, and the six-year-old's supper. For the latter, 
thoroughly toasted coffee bread will also be acceptable. 
All except the baby may have the apricot tapioca, but 
it should be served with milk instead of sauce for the 
three- and six-year-old children. 
VI. Breakfast: 
Oatmeal mush with milk and sugar 
Combread baked in a thin sheet 
Oleomargarine 
Coffee for adults 
Cereal coffee for children 316 
FEEDING THE FAMILY 
Luncheon or Supper: 
Corn chowder with croutons 
Rye bread and oleomargarine 
Stewed prunes 
Tea for adults 
Dinner: 
Baked split peas with bacon 
Cabbage and potato salad 
Molasses cake 
Cocoa 
Some of the corn chowder can be put through a sieve 
and some of the baked split peas made into a puree 
for the three-year-old's dinner and supper. Rice molded 
and served with prunes would make a good dessert for 
the young children. CHAPTER XV 
FOOD FOR THE SICK AND CONVALESCENT 
A discussion of the problems of feeding a family 
would be incomplete without some reference to the care 
of the sick and convalescent. Few families are so for- 
tunate as to escape illness entirely. Good feeding is 
one of the greatest factors in maintaining health, but it 
must be supported by other conditions fostering nu- 
trition, such as sanitary and cheerful surroundings, 
freedom from chill, exhaustion, overwork, or worry. A 
well-fed person is much better able to resist the attacks of 
harmful bacteria than an undernourished one, but if 
their number is very great on account of impure water 
or food, they may overwhelm even strong defenses. 
Thus the best care to set a well-balanced table may fail to 
maintain health if the housewife works without the help 
of the community in securing a sanitary environment. 
Personal infringements on the laws of health, other than 
those in regard to food, undermine the resistance of the 
body to disease; fatigue, and chill, for instance, often, 
pave the way to colds and indigestion, which in their 
turn lower resistance still more. Then a stray germ 
which would be promptly destroyed if the person were 
in vigorous health, may find a favorable soil in which 
317 318 
FEEDING THE FAMILY 
to flourish. So, in one way and another, illness may 
enter the home where food is dispensed with intelligent 
care, and special adaptations of the diet to the needs of 
the patient have to be considered. 
When the case is serious enough to demand the care 
of a physician, he will give advice concerning the diet, 
and his directions should be implicitly obeyed. It re- 
quires knowledge and experience to diagnose disease 
and prescribe suitable food, and no book can take the 
place of the skillful doctor. In sickness, far more 
than in health, every person is a law unto himself and 
all rules must be modified according to the requirements 
of the individual. This can be done successfully only 
by one who is able to judge accurately the patient's true 
condition. 
The physician's advice is, however, often very general, 
especially where the diet is not a prominent factor in 
the treatment, and the home nurse is frequently at a loss 
to know how to carry out his instructions to the best 
advantage. She must obey the doctor, please the 
patient, and not over-strain the family pocketbook, and 
sometimes the three seem quite irreconcilable. More- 
over, many minor disturbances for which no physician 
is called require some modification of the ordinary family 
diet. The better the general principles of feeding are 
understood, the more successfully such emergencies can 
be met, especially if this knowledge is supplemented by 
some acquaintance with the lines of dietetic treatment 
which have proven most successful in practice. 
At the outset one must free one's mind from any FOOD FOR THE SICK AND CONVALESCENT 
319 
notion that any particular food is a specific for any dis- 
ease. As has already been pointed out, there are in 
health many choices of food, whether for fuel, building, 
or regulating materials. So in sickness, though the 
range of choice may be more limited, some flexibility is 
usually possible. There is no magic diet for any dis- 
ease. Even in the well-known case of diabetes, where 
the power to utilize carbohydrates is reduced to a low 
plane or lost, the avoidance of certain articles of food, 
while it may be important, is by no means the only 
feature of the diet. The aim of this chapter is to point 
out a few dietetic procedures which conform to the 
general principles involved and which have been shown 
by experience to be "safe and sane." For more detailed 
suggestions and other modes of treatment, the reader 
must consult the specialist in nutrition or refer to the 
writings of experts in the treatment of any particular 
disease.1 
Energy Requirements in Sickness 
In sickness, as in health, the internal work of the 
body goes on at the rate of about two-fifths of a calorie 
per pound per hour during sleep and about three-fifths of 
a calorie per pound per hour during waking hours spent 
in bed. Seldom is the expenditure of energy less in sick- 
ness than under the same conditions of activity in health, 
and it may be more, particularly in cases of fever. In the 
first few days of illness, fasting or taking of very little 
1 Much practical information about feeding in disease is to be found 
in Nutrition and Clinical Dietetics by Carter, Howe, and Mason. 320 
FEEDING THE FAMILY 
food does no harm and has the advantage of giving the 
digestive tract a chance to rest. But the energy for 
body work must still be supplied, so it is drawn from the 
reserves of the body itself at the rate of about one-half 
a calorie per pound per hour for the 24-hour day, if the 
patient is lying quietly in bed; in other words, a man 
of average weight, confined to his bed, will need about 
1850 calories per day. How long it will be wise to 
depend upon the body to furnish its own fuel wholly or 
in part depends upon circumstances. In disturbances 
of short duration, such as attacks of acute indigestion, 
it is quite safe to fast one to three days, or until the cause 
of disturbance is removed. Nature will quickly bring 
the digestive tract back to normal, so that in a few 
days a simple diet ample for all body needs can safely 
be taken. But in disease which is likely to run a long 
course and draw severely upon body tissues, food for 
fuel must be supplied as nearly as possible in accord- 
ance with energy expenditure, to save the patient from 
being very much weakened and having to undergo a 
long period of convalescence to regain what he has lost. 
Fluid Diet 
When for any reason the person is below par physi- 
cally, care must be taken to provide a diet easy of 
digestion. Some of the ways in which this may be done 
have already been considered in Chapter II. Since all 
food must eventually be reduced to fluid form for ab- 
sorption, a liquid diet is usually regarded as the type 
easiest to digest, and is often prescribed by the physician. FOOD FOR THE SICK AND CONVALESCENT 
321 
By this he means a diet which includes: (i) broths and 
clear soups of various kinds; (2) beef juice and tea; 
(3) cereal gruels; (4) milk, either plain or modified in 
such a way as to make it more digestible, more nu- 
tritious, or more attactive to the patient; (5) raw eggs in 
combination with water, milk, fruit juices, cocoa, or 
other fluid; (6) cream soups of various kinds. 
Broths and clear soups and beef tea have little or no 
fuel value, from a pint to a quart being required to yield 
too calories. Their chief virtues are that they are agreea- 
ble to taste, comforting when hot or refreshing when 
cold, and when they contain meat extracts (as they 
usually do) stimulating to the flow of the gastric juice. 
Broths can be made the carriers of extra nutriment by 
the addition of eggs, by thickening with cereal flours, 
such as barley or rice flour, or by combination with 
ordinary cereal gruels. 
Beef juice, made by pressing the juice from slightly 
warmed beef or from finely chopped beef which with a 
little added water has been kept at a temperature of 
1500 F. for two hours (to draw out the juice) has a fuel 
value of about 100 calories per pint. It is an expensive 
fuel, since a pound of lean meat yields only about four 
ounces (| cup) of juice, or about 25 calories. It ranks 
with eggs and milk as an easily digested protein food, but 
it is not as attractive in flavor as beef broth or beef tea, 
and is served only in small quantities. 
Cereal gruels are useful in many cases in which the 
appetite is poor or the digestive and assimilative powers 
very weak. They are neither stimulating nor irritating 322 
FEEDING THE FAMILY 
and are rapidly digested and absorbed. When made 
from cereal flours, one ounce (4 level tablespoonfuls) to 
the quart, they have a fuel value of from 70 to 90 calories 
per quart. They may be made as thick as two ounces 
to the quart, doubling their fuel value (140 to 180 calories 
per quart). If the cereal gruel is dextrinized,1 thus 
rendering it more fluid, as high as six ounces may be 
used per quart, the fuel value then ranging between 400 
and 600 calories per quart, according to the kind of cereal 
flour used. It is evident that a man could not drink 
enough thin cereal gruel to furnish a day's quota of 
energy, and of a thick gruel dextrinized he would have 
to drink three or four quarts. Their virtue lies in allay- 
ing hunger and thirst and furnishing a little bland, 
easily digested food. Like broths, gruels may be en- 
riched by the addition of eggs, cream, or milk. 
Milk is one of the most valuable foods for the sick 
room. It is for most people easy of digestion in its 
natural state, and can be made still more digestible 
in various ways. As already pointed out many times, 
it contains all kinds of material required by the 
body, and may be considered as "a diet" in itself. 
Its usefulness can often be increased (1) by changing 
its flavor, which -is not always agreeable, especially to 
adults, (2) by altering the relative proportions of protein, 
fat, and carbohydrate, or (3) by combining it with some- 
thing which prevents the formation of large or hard 
1 Cereal gruels are dextrinized by adding to the cooked gruel, when 
cooled to about ioo° F., a small amount of a commercial preparation of 
malt diastase. This causes the thick gruel to liquefy rapidly by changing 
the starch into dextrins and malt sugar. FOOD FOR THE SICK AND CONVALESCENT 
323 
curds in the stomach. Just how milk shall be prepared 
depends upon the individual to be fed. "Some like it 
hot, some like it cold," and a few like it warm from the 
cow. Those who find its sweetness unpleasant often 
enjoy the mild acid flavor of buttermilk and zoolak or 
the faint tang of fermented milk (kumiss). Coffee, 
tea, or cocoa may be added for flavor; malted milk not 
only changes the taste but adds to the fuel value and 
ease of digestion. With malted milk a number of differ- 
ent flavors are possible. For example, it may be served 
hot, slightly salted, or cold with a little fruit juice and 
sugar. Cereal gruels are added to milk chiefly to make 
it easier to digest. Raw eggs add to its food value and 
the eggnog may be flavored in a variety of ways - with 
vanilla, nutmeg, coffee, beef broth, or pineapple juice. 
Since whole milk has a fuel value of about 675 calories 
per quart, it follows that three quarts of milk will cover 
the energy requirement of the average man in bed, 
unless his disease is one demanding an extraordinary 
amount of fuel. Two and one-half quarts of milk plus 
two eggs will yield the same amount of energy in a little 
less bulky form. By the addition of some cream or 
carbohydrate food, as milk sugar, the volume may be 
reduced still further with ease. 
What are known as "albuminized" beverages are in 
reality combinations of white of egg (a kind of protein 
called albumin) with various fluids, such as milk, broth, 
orange, lemon, pineapple, or grape juice, or even water, 
making a soothing drink of some nutritive value, to be 
taken when the irritability of the digestive tract is par- 324 
FEEDING THE FAMILY 
ticularly great. The white of one egg has an average 
fuel value of 13 or 14 calories. One white combined 
with half a cup of milk results in a drink yielding nearly 
100 calories. One white plus the juice of one medium 
sized orange and a teaspoonful of sugar will supply from 
55 to 60 calories.1 
More nourishment is gained, of course, by introduc- 
ing the yolk as well as the white of the egg. An eggnog 
made with one egg, three-fourths of a cup of milk, three- 
fourths of a tablespoonful of sugar, and one tablespoon- 
ful of brandy will yield about 230 calories; others will 
yield from 125 to 200 calories. All of these present the 
egg in agreeable fluid forms which can be adapted to 
the palate of the most fastidious. Indeed, the chief 
reliance for nourishment in fluid diet, it will be perceived, 
is upon milk and eggs. Even cream soups generally 
owe their food value largely to milk and are to be re- 
garded as among the devices for making milk acceptable. 
Several illustrations of the nutritive value of cream 
soups will be found among the Dietary Recipes of Table 
HI, in the Appendix. 
If a fluid diet is to be maintained but for a short time 
(a few days), no attempt is usually made to meet the full 
energy requirement of the patient. The diet relieves 
sensations of hunger and thirst, and the dilute food has a 
better chance of digestion than more concentrated would 
have, for, when one is not taking any exercise, body 
processes are apt to be sluggish. The fluid diet should 
1 Recipes for various foods for invalids with their fuel value stated may 
be found in Pattee's Practical Dietetics. Food Material 
Weight (oz.) 
Measure 
Food Material 
Weight (oz.) 
Measure 
i. Lemonade 
11.0 
if cup 
1. Grape juice 
35 
J cup (scant) 
2. Beef juice 
14.1 
ij cup 
8. Milk, whole 
5-i 
s cup 
3. Buttermilk 
9-9 
is cup 
9. Orange juice 
8.2 
1 cup 
4. Cream, thick (40 % fat) 
0.9 
is tablespoon 
10. Cocoa (J milk) 
5-5 
5 CUP 
5. Cream, thin (18.5 % fat) 
1.8 
i cup 
11. Cocoa (all milk) 
3-8 
I cup 
6. Eggnog 
3-7 
| cup (scant) 
12. Cocoa (milk and whipped 
cream) 2.9 
i cup 
ioo-Calorie Portions of Beverages 1 
1 Cf. Appendix, Tables I and III. FOOD FOR THE SICK AND CONVALESCENT 
325 
be administered in small amounts at frequent intervals. 
A liquid meal leaves the stomach quickly and enters the 
circulation quickly. If meals are too far apart, less food 
is given than the patient can advantageously take. If 
too large amounts are given at once, too much work is 
thrust upon the enfeebled system. An illustration of a 
typical fluid diet, showing amounts and time of meals, 
is given below. It will yield from 800 to 900 calories. 
A Sample Menu for a Fluid Diet 1 
7 a.m. 1 cup coffee with | cup milk 
9 A.M. Albuminized lemonade; 2 tbsp, lemon juice, 2 tbsp, sugar, 
egg white, 1 cup water 
11 a.m. 1 cup broth 
1 p.m. 1 cup gruel made with milk 
3 p.m. Albuminized lemonade (as above) 
5 p.m. i cup tea with | cup milk 
7 p.m. 1 cup broth 
9 p.m. 1 cup gruel made with milk 
11 p.m. 1 cup broth 
When a fluid diet is to be given over a considerable 
period of time, running into weeks, more attention must 
be paid to its nutritive value. To keep the food dilute 
and administer over 1000 calories per day, meals may 
have to occur every two hours throughout the twenty- 
four. The best example of a very simple dietary of this 
type will be found in the discussion of typhoid fever. 
A simple illustration of a more varied menu, to yield 
about 1800 calories, is given below. Such a menu is 
1 Very often the same mixture is used for every meal (see diets in 
typhoid fever, page 337). When the patient is indifferent to flavor, there 
is no need for varying the meals. 326 
FEEDING THE FAMILY 
adapted to convalescence or other cases of weakness, 
where digestion is not greatly impaired. 
7 a.m. i cup milk 
9 a.m. i cup milk flavored with coffee essence 
n a.m. Albuminized orange juice; | cup orange juice, 2 tsp. sugar, 
white of one egg, | cup water 
1 p.m. Cream soup with one egg, or broth with one egg and J cup 
cream 
3 p.m. Grape juice eggnog; one egg, J cup milk, 1 tbsp, sugar, | cup 
grape juice, 1 tbsp, cream 
5 p.m. Gruel made with milk 
7 p.m. 1 cup tea made with | cup milk and 2 tbsp, cream 
9 p.m. Gruel flavored with beef extract 
11 p.m. 1 cup hot malted milk; 1 cup milk, 3 tbsp, malted milk 
Soft or Semi-Solid Diet 
The so-called soft or semi-solid diet represents an 
intermediate step between fluid diet and a very simple, 
wholesome, mixed diet, the latter often designated in 
hospitals as light or convalescent diet. Soft diet is gener- 
ally more acceptable to the patient than a wholly fluid 
diet, and has the advantage of less bulk in proportion 
to fuel value. The foods most commonly included 
are any of the fluid foods mentioned in the preceding 
section and, in addition, a considerable variety of simple 
dishes, such as toast softened with water, milk, or broth; 
cream of vegetable soups; custards, baked, steamed or 
"boiled"; whips, souffles, junkets, blancmange, gelatin 
jellies, ice creams, ices, and sherbets. Meats and fish 
are omitted and green vegetables given with caution, 
usually in soup. The following menu will give some 
idea of what foods are permissible. It will yield from 
2000 to 2200 calories. FOOD FOR THE SICK AND CONVALESCENT 
327 
A Typical Menu for a Soft or Semi-solid Diet 
7 a.m. i cup hot milk (may be flavored with tea or coffee) 
9 : 30 a.m. | cup grape or pineapple juice 
1 cup thick farina gruel served with rich milk 
1 thin slice toast with butter 
12 m. 1 cup beef broth with the white of 1 egg 
1 thin slice toast with butter 
2: 30 p.m. f cup chicken souffle 
5 thin slice toast 
| cup lemon jelly with 1 tbsp, whipped cream 
5 p.m. 1 cup milk flavored with tea or cocoa 
I thin slice toast 
7 : 30 p.m. | cup bouillon 
i-egg omelet 
| cup cocoa or caramel junket 
10 p.m. i cup gruel or malted milk (made with milk) 
1 thin slice toast 
Light or Convalescent Diet 
The treatment of convalescence depends, of course, 
upon the nature of the disease. The severity and du- 
ration of the attack, the strength of the patient, and the 
nature of the diet during the acute stage are all factors 
to take into account in directing the diet during recovery, 
and no rule will exactly fit every case. But we may 
assume that the digestive tract will participate in the 
weakness of the rest of the body, even when not itself 
the seat of disturbance, and regard special attention to 
the diet as essential to rapid and complete restoration 
to health. If a fluid diet has been given, it will be fol- 
lowed by a semi-fluid one, and this in turn by one more 
like the patient's ordinary diet, but free from any foods 
which might overtax the system. When no special 
directions are given, except to take a "light" diet, it is 328 
FEEDING THE FAMILY 
permissible to provide a fairly liberal food supply, allow- 
ing some surplus over daily energy requirements to 
replenish depleted cells and restore lost weight, but see- 
ing to it that the extra amount is not so great as to upset 
digestion at any time. For adults an allowance of from 
2200 to 2500 calories per day is usually sufficient, since 
convalescents are not indulging in active exercise. Aside 
from such regulations as the physician may prescribe, 
the main point is to limit the diet strictly to foods that 
are not likely to disturb digestion, and to see that build- 
ing and regulating materials are generously represented. 
Some of the ways of adapting food to digestive difficulties 
have been discussed in Chapter II, and many of the sug- 
gestions made in regard to selection of food for children 
(Chapters VI-IX) can be applied to the convalescent. 
It is well to keep in mind also the following points: 
i. The diet should be simple - only a few kinds of food at a time, 
and those plainly but very carefully cooked and seasoned. 
2. Meals should be served with strict regularity; a half hour of 
waiting may destroy all desire for food. 
3. The appetite should be tempted by the appearance of the tray -• 
attractive dishes neatly arranged, no food slopped over, hot dishes hot 
and cold dishes cold when they reach the patient, a pleasant surprise in 
the shape of a pretty garnish, a flower, or a new dish. 
The following outline shows the type of food which should be chosen. 
General Plan for a Convalescent Diet 
Breakfast : Coffee or tea with milk and a little sugar 
Diluted fruit juice or cooked fruit, such as pears, prunes, 
apples 
A thoroughly cooked cereal (cooked 3 to 8 hours and 
strained if necessary) with thin cream and a little sugar 
A soft-cooked egg 
Dry toast - butter to spread it served separately FOOD FOR THE SICK AND CONVALESCENT 
329 
Dinner : Meat broth or soup (rice, barley, potato, pea, asparagus) 
Roast or broiled lean beef, chicken, mutton, lamb, or 
fish 
Potatoes baked, boiled, or mashed, or macaroni or rice 
A small portion of puree of green vegetable if none is served 
in soup 
Toast, stale bread, or plain crackers and butter 
A simple custard, ice cream, junket, cereal pudding, 
gelatin jelly, or mild stewed fruit 
Milk, to be flavored as desired 
Supper : Milk, served as soup, milk toast, or beverage, as perferred 
An omelet, souffle, or small chop 
Toast or stale bread and butter 
Stewed or baked fruit (prunes, apples, pears, bananas) 
If lunches are required between these meals, an eggnog, a glass of 
milk and a cracker, a cup of broth and a slice of toast, are safe to choose. 
Diet in Minor Illness 
There are many times when diets of the types indi- 
cated above (fluid, semi-solid, and light or convalescent) 
may be profitably employed. On occasions of strain, 
nervous or otherwise, the digestive functions are likely 
to be depressed, and if given their usual amount of work 
to do may rebel and precipitate a fit of acute indi- 
gestion. If, however, the diet is made lighter for a few 
days, they will regain their normal state with no mishaps. 
A light meal is always in order when one is weary; pass- 
ing quickly into the circulation, it helps to relieve the 
sense of fatigue. Nutritious soups are excellent for this 
purpose; so are milk toast, bread, rice, or other cereals 
with milk, especially if the milk or the cereal is taken hot. 
Colds and influenza are often contracted because of 
weariness or exhaustion, and frequently accompanied by 
constipation. At first a light laxative diet of low fuel 330 
FEEDING THE FAMILY 
value is best - hot lemonade or orangeade, broths or 
gruels with crisp toast, baked potatoes, mild stewed 
fruits and vegetables being the chief articles of diet. 
This should be followed in a few days by one of full fuel 
value, and as soon as the cold seems to be "broken" by 
one of little higher value than usual, to aid the body 
in complete recovery. For additional fuel at such times, 
fats such as butter, cream, bacon, olive and cod-liver 
oil, seem especially desirable, with liberal use of milk, eggs, 
and fruit. Cod-liver oil has a higher concentration 
of the A vitamin than any other known substance. 
This "full feeding" should be continued until all traces 
of the cold are gone. It will do much to aid in quick 
recovery, and without it a cold may hang on a long time 
and even be the beginning of more serious troubles, such 
as chronic catarrh, bronchitis, pneumonia, or even 
tuberculosis. 
Acute Indigestion 
During an attack of acute indigestion it is best to 
refrain from food, or to take only broth, tea, white of 
egg, or modified milk, for a day or two, until the irritated 
digestive tract has partially recovered, then to take a 
semi-solid diet, followed by a light diet, as outlined 
previously.1 Sugars, which are irritating to the lining of 
the stomach and likely also to ferment, should be avoided. 
Fruit and vegetables must be introduced again 
cautiously. Baked potatoes, baked apples, and prunes 
are safest to begin with. Bread should be oven-dried or 
1 See also " The Part of the Stomach in Good Digestion," page 40. FOOD FOR THE SICK AND CONVALESCENT 
331 
toasted crisp. Eggs, lean roast or broiled meat and fish, 
oysters, buttermilk, butter, cream, and bacon are all 
desirable. Under-feeding for a few days is better than 
over-feeding in this case. Only small quantities should 
be taken at one time. The following menu illustrates 
what may well be taken as soon as comparative com- 
fort has been secured by rest and lighter feeding. 
Menu for Diet in Convalescence from Acute Indigestion 
7 a.m. Glass of water - preferably hot 
8 a.m. Breakfast : 
Coffee with hot milk 
Soft-cooked egg 
Small serving of bacon 
Two thin slices of toast with butter 
ii a.m. A glass of buttermilk or sweet milk (the latter preferably 
hot) and a plain cracker 
2 p.m. Dinner : 
Small serving of lean roast meat, chop, or broiled steak 
Pulled or toasted bread with butter 
Cup custard, junket, or cornstarch blancmange 
Milk or tea or coffee half milk to drink 
6 p.m. Supper : 
Cup of broth 
Milk toast or omelet with dry toast 
Bread, tapioca, or other cereal pudding 
Intestinal Putrefaction 
The control of intestinal putrefaction has been a 
problem interesting many investigators, who have repeat- 
edly observed that changes in the character of the bacteria 
of the alimentary tract may result from changes in the 
diet. Milk has been one of the most effective foods, due 
in part to its lactose or milk sugar. Hence the taking of 
liberal amounts of milk and some lactose in addition (at 332 
FEEDING THE FAMILY 
least a quart of milk and two or three ounces of lactose 
per day) has been found more effective than milk alone. 
This diet favors the growth of organisms which tend to 
drive out the bacteria of putrefaction. If such organisms 
can be taken in large numbers in the milk itself, the re- 
sults are so much the better. The most effective of these 
is Bacillus acidophilus. Unfortunately acidophilus milk 
needs to be prepared in the laboratory, but its value is 
so great that active measures are being taken to extend 
its use and it is to be hoped that before long it will not 
be difficult for any one to procure.1 
In cases of mild putrefaction some less radical treat- 
ment of a dietary character is helpful. As indicated in 
Chapter II, protein food should be limited and the kind 
carefully considered. Meat proteins are very readily 
attacked by putrefactive bacteria and should be avoided. 
Milk protein is most satisfactory, and one may choose 
not only the various milk beverages, but also cottage and 
other cheeses as meat substitutes. Vegetable proteins 
may also be used, as those in cereals and bread, peas, 
and beans. Not more than two protein calories per 
pound of body weight should be taken per day by an 
adult. A liberal use of green vegetables and fruits not 
only helps to carry off putrefactive products from the 
intestine, so that they will not be absorbed to circulate 
in the body and do harm, but these foods by their ten- 
dency to ferment a little actually hinder the action of the 
putrefactive bacteria. Further help may be had from 
'For further information consult The Intestinal Flora by Rettger 
and Cheplin. FOOD FOR THE SICK AND CONVALESCENT 
333 
lactose, by taking one to three ounces with each meal. 
Constipation is very likely to be associated with putre- 
faction, and most of the measures used to combat it1 
may be tried when it is associated with putrefaction. 
Persistence is essential to success in the treatment of 
intestinal disturbances. One needs the patience of Job 
and grim determination not to backslide. The following 
suggestions may be helpful in planning a diet. 
A Suggestive Menu for Counteracting Mild Intestinal 
Putrefaction 
7 a.m. Glass of water or dilute fruit juice 
Breakfast : Thoroughly cooked cereal, with cream 
Dry, crisp toast and butter 
Fresh or stewed fruit 
Luncheon: Hot vegetable dish, as scalloped cauliflower, cabbage, 
tomatoes, or potatoes; macaroni, rice, or hominy, with 
cheese; macaroni or rice with tomatoes; or stuffed 
tomatoes or peppers 
Crisp lettuce or celery 
Twice baked crusty rolls, or toast and butter 
Cereal pudding or fruit dessert 
Dinner : Vegetable or milk soup 
Egg, cheese, or nut dish 
Cooked green vegetable 
Vegetable, fruit, or cheese salad 
Simple pudding, or frozen dessert, or crackers, cheese 
and coffee 
10 P.M. Glass of hot water 
Food in Fevers 
In the early stages of fever, digestion is often much 
disturbed - sometimes to such a degree that no food 
at all can be retained. No food should be given which 
1 See page 48. 334 
FEEDING THE FAMILY 
cannot be readily digested and absorbed, for undigested 
food will do more harm than good. A liberal supply of 
liquid is important to relieve thirst and help in elimi- 
nation of waste products, but when the digestive tract is 
very irritable even fluids will have to be given in small 
quantities at a time, though at frequent intervals. For a 
few days after the first onset of fever, the beverages, aside 
from water, may be only slightly nutritive, being confined 
principally to cereal waters (very thin gruels), diluted 
fruit juices (lemonade, orangeade, etc.), whey, and broth. 
But the energy output in fever is higher than when 
the body is free from fever and increases with each de- 
gree of rise in temperature. Hence the higher the tem- 
perature the greater the need for food and to an energy 
allowance suitable for a healthy man lying in bed there 
must be added allowances for the rise in temperature, 
restlessness, and perhaps also a special toxic stimulation 
of energy expenditure due to the infection. As a result, 
the total energy requirement in fever may be 30, 40, or 
50 per cent higher than normal, so that the bedridden 
man, instead of requiring from 1800 to 2200 calories 
per day will need as much as if he were doing moderate 
muscular work in health, i.e., 2800 to 3000 calories. Even 
this may not be sufficient to keep the body from wasting 
by loss of nitrogen in such a fever as typhoid, and such 
loss cannot be prevented by increasing the protein of the 
diet, but only by raising the calories to perhaps 4000 or 
5000 per day. The protein requirement in fever is little 
higher than normal and will be met by from two to two 
and one-half calories per pound of body weight. FOOD FOR THE SICK AND CONVALESCENT 
335 
The administration of food in fever calls for the exer- 
cise of skill and good judgment in deciding how far the 
patient's energy needs can be met when the alimentary 
tract is very sensitive and indigestion may be worse 
than under-feeding, and in selecting the food which can 
be taken most successfully. A fluid diet is safest and 
easiest to give, as a rule. Meals may be served at inter- 
vals of one and one-half to two hours. Milk is an ideal 
fever food, if modified to suit the digestive state of the 
patient. Whole cow's milk is so high in protein that it 
will make a better balanced diet if something contain- 
ing little or no protein is combined with it - cream or 
milk sugar or both, or some cereal gruel or proprietary 
infants' food prepared from cereal flours, malted or 
otherwise. The aftertaste of milk is disagreeable to 
many, especially when the mouth is parched with fever, 
and this can be avoided by carefully cleansing the mouth 
with water, plain or slightly acidified with lemon juice, 
immediately after each feeding. The outline of a fluid 
diet of high fuel value, on page 326, may be used in fever 
as soon as the digestive tract will tolerate it - usually 
in a few days. 
Diet in Typhoid Fever 
Typhoid fever furnishes a striking example of a dis- 
ease in which diet is one of the most important factors in 
treatment. The very life of the patient depends upon 
absolute obedience to physician and nurse in regard to 
every mouthful that the patient receives. A single 
indiscretion in diet may prove fatal, and no one but a 336 
FEEDING THE FAMILY 
person expert in reading the signs of the patient's con- 
dition (often entirely unperceived by the inexperienced 
and untrained person) should venture to prescribe the 
diet. Since, however, the home nurse has the responsi- 
bility of preparing the food ordered by the doctor, she 
will be able to cooperate more easily and cheerfully if 
she understands the general principles of the dietetic 
treatment of the disease, and it is only with the thought 
of giving this background that the following suggestions 
are made. 
As in other cases of fever, there is an increase in the 
energy expended, due to the influence of the heightened 
temperature. There is an added expenditure due to 
the wasting of body substance brought about by the 
bacteria which cause the disease. These bacteria en- 
ter the system by way of the mouth, usually in contami- 
nated food or water. A typhoid patient is always the 
victim of somebody's carelessness. Proper safeguard- 
ing of the water and milk supply in a community, with 
prompt isolation of any typhoid subject who may appear, 
will practically eliminate the disease. Typhoid bacteria 
find a congenial soil in the large intestine and flourish 
there at the expense of the intestinal wall, causing ulcers 
and giving off poisons which are absorbed and circulate 
in the blood to poison the whole body. On account of 
the intestinal ulcers, the diet must not cause irritation 
or undue distension of the intestinal walls. This is one 
reason why the food must be very easy to digest and 
absolutely free from all indigestible substances, such as 
cellulose, seeds, or even large undigested food fragments. FOOD FOR THE SICK AND CONVALESCENT 
337 
In the early stages, the digestion may be greatly dis- 
turbed and little food of any kind can be given. But 
typhoid runs a long course (four to six weeks) and these 
first symptoms subside more or less completely in a com- 
paratively short time, after which digestion may con- 
stantly improve. The power of the body to absorb and 
utilize food is not much impaired, so that once digestion 
is good the increased energy demands can be nearly, if 
not fully met, and the great wasting once thought 
inevitable prevented. There are cases on record in 
which the patients have actually gained weight while 
the disease was in progress. If such feeding is possible, 
the dangers of exhaustion and slow convalescence are 
much lessened. 
For the early stages, then, it is likely that a fluid diet 
will be adhered to very strictly, one consisting princi- 
pally of modified milk being most generally employed. 
The amount and nutritive value will depend upon the 
condition of the patient, the best success being generally 
obtained with from 1000 to 3000 calories per day. The 
following are good examples of the modified milk diets. 
Modified Milk Diets for Typhoid Fever 1 
Calories 
For 1000 Calories a Day: 
Milk, 1000 c.c. (1 quart) 700 
Cream, 50 c.c. (if oz.) 100 
Lactose, 50 gm. (if oz.) 200 
This furnishes eight feedings, each containing: 
Milk, 120 c.c. (4 oz.) 80 
Cream, 8 gm. (2 dr.) 15 
Lactose, 6 gm. (if dr.) 24 
1 Coleman, American Journal of Medical Sciences, January, 1912. 338 
FEEDING THE FAMILY 
For 2000 Calories a Day: 
Milk, 1500 c.c. (ij quarts) 1000 
Cream, 240 c.c. (8 oz.) 500 
Lactose, 125 gm. (4 oz.) 500 
This furnishes seven feedings, each containing: 
Milk, 210 c.c. (7 oz.) 140 
Cream, 30 c.c. (1 oz.) 60 
Lactose, 18 gm. (45 dr.) 72 
For 3000 Calories a Day: 
Milk, 1500 c.c. (i| quarts) 1000 
Cream, 480 c.c. (1 pint) 1000 
Lactose, 250 gm. (8 oz.) 1000 
This furnishes eight feedings, each containing: 
Milk, 180 c.c. (6 oz.) 120 
Cream, 60 c.c. (2 oz.) 120 
Lactose, 30 gm. (1 oz.) 120 
It is not necessary always to limit the kinds of food in 
the fluid diet for typhoid so strictly as in the diets above. 
Many patients can take and will enjoy a little more 
variety and may be given such a diet as the following:1 
A Mixed Fluid Diet for Typhoid Fever 
8 a.m. Milk and coffee, each 120 c.c. (4 oz.) 
10 a.m. Milk, hot or cold, 240 c.c. (8 oz.) 
12 noon Oatmeal gruel, 120 c.c. (4 oz.), with milk, 60 c.c. (2 oz.) 
2 p.m. Junket with cane- and milk-sugar 
4 p.m. Oatmeal gruel, 120 c.c. (4 oz.), with milk, 60 c.c. (2 oz.) 
6 p.m. Junket with cane- and milk-sugar 
8 p.m. Hot milk, 240 c.c. (8 oz.) 
10 p.m. Whey, 180 c.c., with one whole egg and sherry 
12 p.m. Oatmeal gruel, 120 c.c. (4 oz.), with milk, 60 c.c. (2 oz.) 
2 a.m. Junket with with cane- and milk-sugar 
4 a.m. Milk, 240 c.c. (8 oz.) 
6 a.m. Milk, 240 c.c. (8 oz.) 
15 gm. (| oz.) of lactose added to each of the four milk feedings 
APPROXIMATE VALUES 
Protein, 71 gm. (2$ oz.); fat, 81 gm. (25 oz.); carbo- 
hydrates, 160 gm. (sJ oz.); Calories, 2300. 
1 F. P. Kinnicutt, Diet Lists of the Presbyterian Hospital, New York 
City, page 15. FOOD FOR THE SICK AND CONVALESCENT 
339 
A typhoid patient is not always limited to a fluid diet, 
though solid foods must be given cautiously and intro- 
duced gradually. The foods from which the diet should 
be chosen are: 
1. Milk in various forms 
2. Broths - beef, veal, chicken, mutton 
3. Soups - potato, pea, bean, carefully strained and thickened with 
flour. Milk, cream, and egg may be used 
4. Gruels - always strained 
5. Eggs, raw or soft-cooked 
6. Cream and butter 
7. Custards, ice creams and sherbets, blancmanges, and gelatin jellies. 
Milk sugar used for sweetening will increase the fuel value 
8. Toast 
9. Breakfast cereals, thoroughly cooked and strained 
10. Rice, baked and mashed potatoes 
11. Apple sauce, orange juice and grape juice 
Such a diet is adapted to the early stages of conva- 
lescence, when not prescribed during the fever. A 
dietary which illustrates the high feeding on a very 
simple, easily digested, mixed diet, free from anything 
likely to cause intestinal irritation or other disturbance, 
is here quoted.1 
A Soft Diet for Typhoid or Typhoid Convalescence 
Calories 
7 A.M. 
Egg, 1 . 80 
Toast, 1 slice 80 
Butter, 20 grams 150 
Coffee 
Cream, 2 ounces 120 
Lactose, 20 grams 80 
1 Coleman, American Journal of Medical Sciences, January, 1912. 340 
FEEDING THE FAMILY 
9 A.M. 
Milk, 6 ounces 123 
Cream, 2 ounces 120 
Lactose, 10 grams 40 
II A.M. 
Egg, 1 80 
Mashed potato, 20 grams 20 
Custard, 4 ounces 250 
Toast (or bread) 1 slice 80 
Butter, 20 grams 150 
Coffee 
Cream, 2 ounces 120 
Lactose, 20 grams 80 
1 P.M. 
Same as 9 a.m 283 
3 p.m. 1 
Same as 9 a.m 283 
5 p m. 
Egg, 1 80 
Cereal, 3 tablespoons 150 
Cream, 2 ounces 120 
Apple sauce, 1 ounce 30 
Tea 
Cream, 3 ounces 180 
Lactose, 20 grams 80 
7 P.M. 
Same as 9 a.m 283 
10 P.M. 
Same as 9 a.m 283 
1 A.M. 
Same as 9 a.m 283 
4 a.m. 
Same as 9 a.m 283 
Total calories for day 3911 
1 Lactose lemonade may be substituted for the milk mixture at three 
o'clock. See Table III, Appendix, page 390. FOOD FOR THE SICK AND CONVALESCENT 
341 
Diet in Tuberculosis 
When the tubercle bacillus gains a foothold in the 
human body, it not only proceeds to destroy the organ 
upon which it encamps, - lungs, kidney, or whatever 
it may be - but it produces poisons which permeate 
the whole system, causing fever, loss of appetite, and 
other bad conditions which result in the wasting so 
familiar in this dread disease. There is no drug which 
will kill or drive out the germ : the body must elaborate 
its own weapons of defense, and the object of treatment 
is to build the person up so that resistance to the disease 
will become great enough to bring about a cure. Every 
thing which will help to promote good nutrition must be 
emphasized - all the fresh air obtainable, carefully 
regulated rest and exercise, and good food in abundance. 
As in typhoid fever, the amount and kind of food is of 
the greatest importance. But in tuberculosis the appe- 
tite is apt to be poor and fitful and no guide whatever as 
to how much the patient should eat. Often he must 
continue eating when he does not want food at all. But 
this does not mean that he should be indiscriminately 
"stuffed." In the past this has often been done to the 
detriment of the patient through upsetting his diges- 
tion and otherwise overtaxing his system. Laboratory 
studies of the energy expenditure in tuberculosis, together 
with the carefully recorded observations of sanitaria, 
indicate that energy requirement is not raised greatly 
above the normal in this disease, and it has been sug- 
gested that in pulmonary tuberculosis excessive food 342 
FEEDING THE FAMILY 
intake, bringing a production of extra heat by its stimu- 
lating effect upon the body, may do harm to the lungs 
by increasing their work, especially in the active stages 
of the disease. The total energy value of the diet must 
therefore be adapted to the individual patient, and 
should be just sufficient to maintain a body weight 
slightly above normal. In general such diets range be- 
tween 2500 and 3500 calories, according to whether the 
patient is permitted to engage in physical activity or 
not. 
In selecting foods to make a liberal but not excessive 
diet, it has lately been suggested that the generous use 
of fat is very desirable, as it is burned with less tax on 
the lungs than carbohydrate or protein. At least there 
is less emphasis upon a high protein diet than formerly, 
and recent laboratory experiments show that from 240 
to 360 protein calories per day are sufficient for patients 
having enough total calories to meet their energy re- 
quirements. In other words, the proportion of protein 
in the diet should not be higher than a liberal normal 
value - from 12 to 15 per cent of the total calories. 
In addition to fulfilling protein and energy require- 
ments quantitatively, it is important that the protein 
be of good quality and that the ash constituents and 
vitamins be liberally supplied. In view of the demon- 
strated effect of the vitamins (and especially the A vita- 
min) in enabling the animal body to resist infection, the 
well-known beneficial effects of milk, eggs, butter, cream, 
and cod liver oil do not seem surprising. The tendency 
of the tuberculous to digestive disorders has limited, FOOD FOR THE SICK AND CONVALESCENT 
343 
perhaps more than necessary, the use of green vegetables. 
When they cannot be taken in ordinary ways, it is still 
possible to give purees or to use their juices in soups, 
and thus to guard against shortage of the C vitamin. 
For the same reason a certain amount of fruit is desirable, 
and juices may be used or mild fruit freshly stewed. 
The full amount of a well-balanced diet, arranged with 
regard to the state of appetite and digestion of the 
patient, must be taken with as complete regularity as 
possible. Each day's food should be measured, at least 
roughly, and by cheerful encouragement, mild diver- 
sion, carefully cooked and attractively arranged meals, 
its consumption secured. Three regular meals a day are 
sufficient with moderate energy intake, an extra glass 
of milk or two being sometimes prescribed. The weight 
should be watched and if it goes down, the diet should 
be altered accordingly. Constipation is common, hence 
a gently laxative diet is desirable. In case of serious 
gastric disturbance, readjustment of the diet should be 
made under the physician's guidance. 
A Day's Food Plan for a Moderate-Priced Diet for 
Tuberculosis 
Fuel Requirement: 2500-3500 Calories Cost: 2^-3^ per 100 Calories 
Breakfast: Fruit or fruit juice 75-100 Calories 
Cooked cereal 100-200 Calories 
Bacon 
or 
Fish 
or 
Eggs 
75_i5o Calories 
Toast 
or 
Crisp rolls 
. . 100-150 Calories 344 
FEEDING THE FAMILY 
Breakfast: Continued 
Butter 100-150 Calories 
Rich milk (may be flavored with 
coffee and sugar) 150-200 Calories 
Thin cream for cereal 150-250 Calories 
700-1000 Calories 
Dinner : Meat (roast or broiled) 
or 
Fish (baked or broiled) 
or 
Cheese dish (fondue, souffle) 
. . 100-200 Calories 
Potatoes (baked or boiled) .... 100-150 Calories 
Cooked green vegetable 75-150 Calories 
Lettuce or other vegetable salad 
Cream or oil dressing 
. 150-250 Calories 
Bread or rolls 100-150 Calories 
Butter 150-250 Calories 
Junket 
or 
Custard 
or 
Cream or Dutch cheese and crackers 
100-200 Calories 
Milk to drink (may be flavored with 
coffee) 150-200 Calories 
1000-1300 Calories 
Supper : Cream soup 
or 
Hot cooked cereal with cream 
or 
Vegetable cooked with milk 
. . 150-250 Calories 
Baked potato 
or 
Omelet 
or 
Egg, fruit or vegetable salad 
. . 100-200 Calories 
Bread 75-150 Calories 
Butter 100-150 Calories 
Very mild cooked fruit 100-150 Calories 
Milk to drink (sweet or buttermilk) . 150-200 Calories 
800-1100 Calories FOOD FOR THE SICK AND CONVALESCENT 
345 
A Moderate-Priced Dietary for Tuberculosis 
Measure 
Weight 
Protein 
Total 
Oz. 
Calories 
Calories 
Breakfast : 
Orange juice (C, B, A) . . 
i cup 
2.0 
- 
25 
Farina (B) 
i cup 
6,o 
12 
IOO 
Cream, thin (A, B) . . . 
5 CUp 
3-6 
IO 
200 
Poached egg (A, B) . . . 
i egg 
i.6 
25 
70 
Toast 
2 slices 
i-3 
14 
IOO 
Butter (A) 
i tbsp. 
0-5 
i 
IOO 
Sugar 
2 tbsp. 
1.0 
- 
IOO 
Milk (A, B) 
i cup 
8-5 
34 
170 
Coffee 
- 
- 
- 
865 
Dinner : 
Roast beef 
2 slices 
3-2 
92 
200 
Gravy 
i cup 
i-7 
7 
50 
Mashed potato (C, B) . . 
t cup 
4-7 
ii 
150 
Creamed peas (A, B, C) 
i cup 
2-7 
18 
IOO 
Bread 
i slice 
0-7 
7 
50 
Butter (A) 
i tbsp. 
o-5 
i 
IOO 
Apple tapioca (B, C) . . 
5 cup 
7-2 
2 
200 
Cream (A, B) 
4 cup 
i.8 
5 
IIO 
Milk (A, B) 
I cup 
8-5 
34 
170 
1130 
Supper: 
Cream of celery soup (B, A) 
I cup 
7-2 
22 
200 
Baked sweet potato (A, B) 
i small 
4-5 
9 
150 
Bread 
i slice 
0-7 
7 
50 
Butter (A) 
2 tbsp. 
1.0 
2 
200 
Stewed pears (B) .... 
1 cup 
5-5 
4 
150 
Milk to drink (A, B) . . 
I cup 
8-5 
34 
170 
920 
Total for day .... 
35i 
2915 346 
FEEDING THE FAMILY 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Calories 
Breakfast: 
Apple sauce (B, C) . . . 
8 CUp 
3-5 
I 
100 
Oatmeal (B) 
I cup 
7-9 
i7 
100 
Bacon, broiled 
5 large pieces 
1.0 
26 
200 
Bacon fat 
i tbsp. 
o-5 
- 
100 
Bread, whole wheat (B) 
4 slices 
2.8 
32 
200 
Sugar 
2 tbsp, (scant) 
0-9 
100 
Milk (A, B) 
i cup 
8.5 
34 
170 
Coffee 
- 
- 
- 
- 
970 
Dinner : 
Beef stew with vegetables 
(B, C, A) 
8 CUp 
6.o 
32 
200 
Boiled potato (C, B) . . 
i large 
5-4 
16 
150 
Bread, whole wheat (B) 
2 slices 
i-4 
16 
IOO 
Butter (A) 
Tapioca-cornmeal pudding 
i tbsp. 
o-5 
I 
IOO 
(A, B) 
I cup 
7.2 
44 
400 
Sugar 
i tbsp. 
0-5 
- 
53 
Milk (A, B) 
i cup 
8.5 
34 
170 
Coffee 
- 
- 
- 
- 
1173 
Supper: 
Pea soup (A, B) . . . . 
I cup 
10.0 
43 
167 
Sausages 
2 small 
2.2 
40 
200 
Bread, whole wheat (B) 
2 slices 
1-4 
16 
IOO 
Sausage fat 
i tbsp. 
0-5 
- 
IOO 
Cheese, American (A, B) . 
i in. cube 
0.4 
13 
50 
Stewed figs (B) .... 
4 figs 
4-0 
10 
200 
Milk (A, B) 
I cup 
8-5 
34 
170 
987 
Night Lunch: 
Bread, whole wheat (B) 
2 slices 
i-4 
16 
IOO 
Butter (A) 
i tbsp. 
o-5 
1 
IOO 
Milk (A, B) 
i cup 
8.5 
34 
170 
370 
Total for day .... 
460 
3500 
A Low-Priced Tuberculosis Dietary for a Working Man FOOD FOR THE SICK AND CONVALESCENT 
347 
A tempting diet of high fuel value is likely to be ex- 
pensive. Cream, butter, eggs, choice meats, fruits and 
vegetables, dainty cookery, and service are beyond the 
reach of many tuberculous patients. That tuberculosis 
can, however, be cured on foods which are within the 
reach of the ordinary purse has been demonstrated at 
the Loomis Sanitorium 1 in this country and at those 
in England under the supervision of the well-known 
authorities, Bardswell and Chapman.2 
Diets even less expensive than that on page 345 are 
those of Bardswell and Chapman. The following modi- 
fication of their plan, adapted to American conditions, 
is a very satisfactory basis for low-priced diets.3 In 
these milk is the main dependence for vitamins. 
A Plan for Low-Priced Tuberculosis Diets 
Breakfast: Large dish of oatmeal, milk and sugar, 2 oz. of bacon or 
smoked fish, 2 slices of bread and oleomargarine 
10 a.m. 3 slices of bread and oleomargarine with prune or date 
marmalade prepared at home 
Luncheon: 8 oz. of soup from one of the dried vegetables (vary by 
making part milk), 2 slices of bread and cheese, glass 
of milk 
Dinner: Plate of meat stew with potatoes, slice of bread and oleo- 
margarine, dish of well-cooked vegetables, 8 oz. of rice 
or tapioca pudding made with milk, glass of milk 
1 King, On the Construction of a Practical and Efficient Diet in 
Tuberculosis. 
2 Bardswell and Chapman, Diet in Tuberculosis. 
3 Gibbs, Food for the Invalid and Convalescent, page 8i. 348 
FEEDING THE FAMILY 
Diet in Diabetes 
The regulation of the diet is the most important con- 
sideration in the treatment of diabetes mellitus. The 
most striking symptom of the disease is an impaired 
power of utilizing carbohydrates. These ordinarily 
circulate in the blood as sugar and are burned by the 
muscles for fuel or stored in muscles and liver. In the 
diabetic the sugar in the blood cannot be burned and 
accumulates in the blood until a certain point is reached, 
when it passes into the urine. Not every one who ex- 
cretes sugar is a diabetic, but the appearance of sugar in 
the urine should be regarded with suspicion and the 
state of health thoroughly investigated, for the sooner 
this disease is treated the better the chance of arresting 
its progress and keeping the patient in comparatively 
good health and comfort. The presence of excessive 
sugar in the blood lowers resistance to bacterial infection 
and invites numerous complications, besides hasten- 
ing the progress of the disease itself - that is, the dis- 
turbance of the sugar-burning power of the body. 
Middle-aged and elderly people ought to have their 
urine tested once a year as a precautionary measure. 
While certain general principles in regard to diet for 
diabetes can be laid down, each patient presents an 
individual problem which must be studied, not only at 
the beginning of the treatment, but throughout the course 
of the disease. The power to burn sugar perfectly, once 
lost, is never completely regained ; the diet must always 
be carefully prescribed and changed from time to time FOOD FOR THE SICK AND CONVALESCENT 
349 
according to the development of the disease. If the 
loss of sugar-burning power is very great, it is likely to 
be accompanied by other signs of a disturbed state of 
nutrition, particularly the appearance of certain acids 
in the urine indicative of a condition called acidosis. 
A Convenient Food Scale 
Dietetic treatment must be directed to the control of 
acidosis, as well as to the elimination of sugar from the 
urine. 
It has been found that the urine may be made sugar 
free by complete fasting, or by partial deprivation of 
food, in which case the fat is usually withdrawn first, 
then the carbohydrates and protein gradually but rather 
quickly reduced according to the judgment of the physi- 350 
FEEDING THE FAMILY 
cian. Sometimes there is a reduction of the total 
calories to about half the patient's requirement, protein 
and carbohydrate being greatly restricted but fat used 
more liberally. 
When the urine is sugar free and there is no acidosis, the 
diet is cautiously and systematically increased until 
the patient's tolerance (the amount of protein, fat, and 
carbohydrate respectively which he can utilize in a nor- 
mal manner) has been determined. Such a series of 
diets as the following might be used for this purpose. 
A Series of Diets for Testing Tolerance of Diabetics1 
Carbohydrate 
Grams 
Protein 
Grams 
Fat 
Grams 
Total 
Calories 
I 
IO 
II 
6 
138 
II 
22 
13 
18 
302 
III 
32 
24 
24 
440 
IV 
42 
29 
39 
635 
V 
52 
32 
53 
813 
VI 
63 
43 
65 
1009 
VII 
73 
5i 
7° 
1126 
VIII 
83 
59 
87 
1351 
IX 
96 
62 
93 
1469 
X 
107 
63 
93 
1517 
By careful watching of the patient, with suitable 
examinations of blood and urine, the limit beyond which 
he cannot go without sugar in the urine will be found. 
Then the patient must be educated to select his diet 
according to the physician's directions unless he be rich 
1 From Joslin, in Pattee's Practical Dietetics, page 381. FOOD FOR THE SICK AND CONVALESCENT 
351 
enough to engage the services of a trained dietitian.1 
One of the first things to be learned is that slight under- 
nutrition is more favorable to progress than over-nu- 
trition. Body weight must therefore be kept slightly 
under normal and attention paid to the total energy 
value of the diet as well as its content of any particular 
foodstuff. Opinion is somewhat divided as to the 
proportion of fat which is most advantageous, but there 
is no disagreement as to the necessity for low levels for 
total calories and protein, with carbohydrate well within 
the tolerance of the individual. 
The diabetic must have at hand convenient tables 
of food values so that he can make his calculations with 
ease and accuracy. Food should be weighed on scales 
weighing in grams if possible. His physician will tell 
him just how many grams of protein, fat, and carbo- 
hydrate he may have per day. In order that a diet of 
low fuel value may have sufficient bulk to satisfy the 
appetite, liberal use is made of the more watery and 
fibrous vegetables which contain less than ten per cent 
of carbohydrate and may be eaten in considerable quanti- 
ties without increasing markedly the total carbo- 
hydrate of the ration. Vegetables having the same per 
cent of carbohydrate may be used interchangeably and 
thus the patient can make adaptations to his own cir- 
cumstances. A simple list as used in a dispensary 
where patients can be taught only crude methods is 
as follows: 
1 Books to help are Joslin's Diabetic Manual and Huddleson's Food 
for the Diabetic. 352 
FEEDING THE FAMILY 
Vegetables Grouped According to Carbohydrate Content 1 
Less than 5 Per Cent 
5 Per Cent 
10 Per Cent 
Lettuce 
Tomatoes 
String beans (fresh) 
Cucumbers 
Brussels Sprouts 
Pumpkin 
Spinach 
Cauliflower 
Squash 
Asparagus 
Egg plant 
Turnip 
Rhubarb 
Cabbage 
Beets 
Sauerkraut 
String beans (canned) 
Carrots 
Beet greens 
Celery 
Onions 
One and one-half cups of any five per cent vegetable 
and one-half cup of any ten per cent vegetable will yield 
approximately five grams of carbohydrate. This may 
be practically all removed from most vegetables by thrice 
cooking, i.e., by cutting them up, soaking in water for 
a short time, bringing to a boil, removing the water, 
soaking and boiling twice more. These give extra bulk 
and serve sometimes as carriers for fat. 
Tables giving the weights of portions of food to yield 
a certain number of grams of protein or carbohydrate 
are also useful and can be arranged from a standard 
handbook of food values2 with little trouble.3 
Making a diabetic diet acceptable depends not only 
upon ability to regulate the kind and amount of food, 
but upon skill in cookery, and the amount of money 
1 For a more extensive table consult Joslin's Diabetic Manual, page 53. 
2 Such as Rose's Laboratory Handbook for Dietetics. 
3 Or they may be found with household measures in Mosenthal's 
Diabetes Mellitus, A System of Diets and in Huddleson's Food for the 
Diabetic. FOOD FOR THE SICK AND CONVALESCENT 
353 
available for food. Since carbohydrates constitute the 
largest part of an ordinary diet, their withdrawal changes 
eating habits materially, and people find it difficult to do 
without the familiar bread, potatoes, cereals, sugars, and 
fruits. Furthermore, the carbohydrate foods are rela- 
tively the cheapest part of the 
diet, so that a diabetic diet will 
always cost more than a mixed 
diet of the same general char- 
acter. Most books on invalid 
cookery give recipes for diabetic 
diets.1 These are very helpful 
because the cook is deprived of 
her ordinary thickening agents, 
such as flour, also of sugar and 
milk, and special devices are 
necessary to make acceptable 
dishes. The best fats are butter, 
cream, cream cheese, olive oil, 
bacon fat, meat fats of other 
kinds, bone marrow, fat and 
highly flavored fish (as canned 
sardines, salmon, mackerel, and 
white-fish). Green vegetables 
are the best fat carriers. When 
the fat is not greatly restricted, melted butter may be 
poured over those served hot and olive oil or cream dress- 
ing over salads. Cream can be used in place of milk 
A Comparison of the Distribu- 
tion of Calories in a Typical 
Normal Diet and a Diet 
for Severe Diabetes without 
Acidosis 
1 Farmer, Food for the Sick and Convalescent, Pattee, Practical 
Dietetics, Huddleson, Food for the Diabetic, Joslin, Diabetic Manual. 354 
FEEDING THE FAMILY 
in many dishes. In others, cream diluted with water, 
to which raw white of egg is added will make a satis- 
factory milk substitute. As a rule, the best success in 
feeding comes from judicious use of the ordinary foods 
in correct amounts. Special diabetic foods on the mar- 
ket are expensive and not always reliable. They should 
not be used without knowledge of their exact composi- 
tion.1 The more the carbohydrate is removed, the 
greater the cost. On account of the restrictions in 
breadstuffs, muffins, wafers, and so forth, made with 
almond, soy bean, or pure gluten flour are useful oc- 
casionally for the sake of variety, but wafers or biscuit 
of washed bran may be regarded as a regular part of 
the diet. 
Saccharine may be used for sweetening in place of 
sugar. It has no food value, but is intensely sweet, 
having 500 times the sweetness of cane sugar. The taste 
remains in the mouth much longer than that of sugar, 
and if much is used a bitter taste develops. It should, 
therefore, be used as little as possible to get the best 
results in the long run. 
There is always danger of mild diabetes becoming 
severe; the only way to prevent this is by eternal vigi- 
lance in regard to diet, and careful living, without 
physical overwork or nervous strain. Even when the 
patient is tempted by long periods of continued well- 
being to disregard his dietetic limitations, he should be 
1 The composition of many diabetic foods may be found in a bulletin 
by Mendel and Street, Diabelic Foods, published by the Connecticut 
Agricultural Experiment Station, New Haven, Conn. FOOD FOR THE SICK AND CONVALESCENT 
355 
prevented from doing so. A diabetic patient should 
not have charge of his own diet. The unhappy feeling 
of restriction will be less and the temptation to overstep 
the boundaries diminished if some one else plans and 
prepares the meals. 
The discovery of insulin marks a new era in the history 
of diabetes mellitus. It is an extract of certain cells in 
the pancreas which has the power, when injected into 
the body by means of a hypodermic needle, of tem- 
porarily enabling it to burn more sugar. Its use is still 
in the experimental stage, and no great quantities of it 
are to be had, so that it is being used for the cases which 
need it most, those who can burn little or no sugar and 
who consequently cannot take enough total calories to 
cover more than a mere maintenance requirement at 
rest without acidosis or glycosuria or both, and have 
added to their other troubles the depression from severe 
under-nutrition. Insulin, by enabling them to burn 
more sugar, also enables them to burn more protein and 
fat, hence to be better nourished, to feel better, and to 
be able to go about their affairs. While not a cure for 
the disease, it is a wonderful palliative. But it does not 
offer relief from the necessity of keeping the diet strictly 
within prescribed limits. Food must be weighed with 
the same care as before. With insulin, too little carbo- 
hydrate as well as too much is dangerous. "These 
calculations" (of food requirement) says an eminent 
specialist, "are not matters of lucky guess or mere 
opinion. They can be estimated more accurately than 
the gasoline consumption of a motor car." 356 
FEEDING THE FAMILY 
Diet in Gout 
Gout is a disease of the overfed rather than the under- 
nourished. Luxurious living, with its constant temp- 
tation to overeat, especially of protein foods, and to avoid 
exercise, often brings its penalty in the form of acute or 
chronic gout. Indulgence in alcoholic beverages, es- 
pecially as an accompaniment to a sumptuous repast, 
increases a man's chances of acquiring the disease. 
Sometimes he suffers for the sins of his ancestors, the 
tendency to the disease being said to be transmissible. 
There are usually disturbances of the digestive system 
- gastric indigestion, intestinal putrefaction, and con- 
stipation - but the most constant symptom is an excess 
of uric acid in the blood, indicating a faulty elimination 
of this substance. Uric acid is formed in the body, but 
in health it is excreted in the urine, so that the amount 
in circulation in the blood is very small. In gout this 
substance accumulates in the blood and is eliminated with 
difficulty. The following are to be avoided: (i) all 
foods which disturb digestion; (2) all foods which tend 
to induce intestinal putrefaction and constipation; 
(3) all excess of total fuel and of protein food; and (4) all 
foods which by their composition tend to increase the 
amount of uric acid which the body has to get rid of. 
Uric acid belongs to a group of closely related substances 
called purins. These are found in flesh foods of all kinds 
and in some vegetable foods. The purins other than 
uric acid in these foods are mostly converted into uric 
acid in the body. Hence, if elimination is faulty, they FOOD FOR THE SICK AND CONVALESCENT 
357 
raise the amount of uric acid in the blood, a condition 
considered very unfavorable in cases of gout, though the 
relation of this substance to the disease is not fully 
understood. The taking of alcoholic beverages also 
tends to hinder uric acid elimination, and these should 
be excluded in gout. 
The treatment is largely dietetic and the diet should 
be adapted to the needs of the patient by the physician. 
Some information, however, as to the purin content of 
foods will be helpful in carrying out his orders. Milk, 
eggs, cheese, nuts, gelatin, fruits, sugars, breadstuffs 
made with white flour, cornstarch, tapioca, farina, rice, 
potatoes, and other root vegetables, most green vege- 
tables (spinach and asparagus excepted) and all kinds 
of fat are practically purin-free. 
Sweetbreads, kidney, liver, sardines, and anchovies 
are very rich in purins and should be entirely avoided. 
Beef, veal, mutton, pork, chicken, turkey, goose, and 
other kinds of game, fish with the exception of cod, are 
fairly high in purin content, and should be sparingly if 
at all indulged in. Boiling meat will remove some of the 
purins; hence boiled meats are sometimes allowed where 
roasted or broiled ones are not. Among vegetable foods, 
spinach, asparagus, peas, and beans are richest in purins, 
though none of these contains as much as meat. A die- 
tary indicating the type of food best adapted to use in 
gout is given on the following page. 358 
FEEDING THE FAMILY 
A Day's Dietary Suggested for Chronic Gout 
Measure 
Weight 
Oz. 
Protein 
Calories 
Total 
Cal- 
ories 
7 a.m. : 
Hot water 
I cup 
- 
- 
- 
8 a.m. : 
Orange (C, B, A) . . . 
i large 
9-5 
7 
100 
Rice 
t cup 
2.0 
5 
50 
Cream, thick (A, B) . . 
i tbsp. 
0-5 
i 
50 
(scant) 
Sugar 
i tbsp. 
0.5 
- 
50 
(scant) 
Hot milk (A, B) . . . 
I j cups 
10.2 
38 
200 
Bread 
4 slices 
1-3 
28 
200 
Butter (A) 
i tbsp. 
0-5 
I 
100 
Peaches (B, C) . . . . 
if medium 
5-3 
3 
50 
800 
i p.m. : 
Soft-cooked eggs (A, B) . 
2 eggs 
3-4 
54 
150 
Baked potato (C, B) . . 
2 medium 
6.o 
22 
200 
Celery (B) 
4-8 
6 
25 
Bread 
4 slices 
2.6 
28 
200 
Butter (A) 
i tbsp. 
0-5 
1 
IOO 
Peaches (B, C) . . . . 
i| medium 
5-3 
3 
50 
Tea, very weak and un- 
sweetened 
- 
- 
- 
- 
725 
6 P.M. 
Milk (A, B) 
I j cups 
10.2 
38 
200 
Bread 
6 slices 
3-9 
42 
300 
Baked apple with whipped 
cream (B, A, C) . . . 
i small apple 
2.4 
1 
IOO 
Sugar 
i tbsp. 
0-5 
- 
50 
(scant) 
Butter (A) 
i tbsp. 
0-5 
I 
IOO 
750 
Total for day .... 
279 
2275 APPENDIX APPENDIX 
Table I. 100-Calorie portions of foods as we eat them 
Table II. Fuel values of food materials in terms of common 
measures 
Table III. Dietary recipes 
Table IV. Fuel values in relation to cost 
Table V. Height and weight of men at different ages 
Table VI. Height and weight of women at different ages 
Table VII. Height and weight of boys at different ages 
Table VIII. Height and weight of girls at different ages 
Table IX. Height and weight of boys from birth to school age 
Table X. Height and weight of girls from birth to school age 
Table XI. Amounts of vitamins in food materials TABLE I 
ioo-Calorie Portions of Foods as We Eat Them 
Introductory Note 
Most of these foods have been measured and weighed 
in the author's laboratory, some of them many times. 
Nevertheless, standardization of measures and weights 
is exceedingly difficult, and these tables make no claim 
to strict mathematical accuracy. They are presented 
with the hope of enabling the housewife who does not 
wish the burden of weighing and making calculations 
- or the persons who cannot go behind the scenes, i.e. 
into the kitchen - to get quickly some fair conception 
of the relative value of various foods as they appear on 
the table. The data on uncooked single food materials 
have been taken largely from the author's Laboratory 
Handbook for Dietetics, based on the Analyses of Ameri- 
can Food Materials, published as Bulletin 28, Office of 
Experiment Stations, U. S. Department of Agriculture, 
from which latter source have also been taken some 
analyses of cooked foods. 
362 APPENDIX 
363 
ioo-Calorie Portion 
Distribution of 
Calories 
Measure 
Weight 
Oz. 
Pro- 
tein 
Fat 
Carbohy- 
drate 
Beverages 
Buttermilk (see Dairy 
Products) . . 
Chocolate I . . . 
2 cup (scant) 
4-i 
IO 
48 
42 
Chocolate II . . . 
i cup 
3-i 
13 
49 
38 
Cocoa I .... 
5 CUp 
5-5 
14 
39 
47 
Cocoa II .... 
s cup 
3-8 
16 
44 
40 
Cocoa III .... 
i cup 
2.9 
12 
34 
54 
Cream (see Dairy 
Products) . . 
Egg lemonade . . 
i cup 
4.8 
13 
24 
63 
Eggnog 
2 cup (scant) 
3-7 
21 
48 
3i 
Fruit punch . . . 
| cup (scant) 
1.8 
I 
1 
98 
Grape juice (see 
Fruits) 
Lactose lemonade 
| cup (scant) 
2.6 
- 
- 
100 
Lemonade .... 
if cups 
11.0 
- 
- 
100 
Milk (see Dairy Prod- 
ucts) .... 
Orange juice (see 
Fruits) 
Bread, Biscuit, Crack- 
ers, and Muffins 
Baking powder biscuit 
2 small biscuit 
i-3 
II 
27 
62 
Bread, Boston brown 
f in. slice 3 in. 
diam. 
1.8 
IO 
IO 
80 
Graham .... 
3 slices | in. X 2 in. 
X 31 in. 
1-4 
14 
6 
80 
Old New England 
com .... 
piece 25 in. x 1 in. 
X 1 in. 
1.0 
8 
3° 
62 
White .... 
2 slices 3 in. X 35 
in. x i in. 
i-3 
14 
6 
80 
Whole wheat . . 
2 slices 2j in. x 2f 
in. X 1 in. 
1.4 
16 
3 
81 
Com cake .... 
slice 2 in. x 2 in. 
X 1 in. 
1.2 
10 
24 
66 364 
FEEDING THE FAMILY 
ioo-Calorie Portion 
Distribution of 
Calories 
Measure 
Weight 
Oz. 
Pro- 
tein 
Fat 
Carbohy- 
drate 
Bread, etc. - Cant'd, 
Crackers, graham 
2 crackers 
0.8 
9 
20 
71 
Oyster .... 
24 crackers 
0.8 
10 
22 
68 
Saltines .... 
6 crackers 
0.8 
10 
26 
64 
Soda 
4 crackers 
o-9 
10 
20 
70 
Croutons (fried) 
15 croutons, | in. 
cubes 
0.8 
7 
49 
44 
Croutons (toasted) . 
27 croutons, j in. 
cubes 
i-4 
14 
4 
82 
Griddle cakes . . . 
1 cake 4I in. diam. 
1.8 
14 
25 
6l 
Muffins, cornmeal 
| muffin 
1.2 
13 
25 
62 
Graham .... 
t muffin 
i-4 
13 
16 
71 
One egg ... . 
f muffin 
1.2 
12 
24 
64 
Twin mountain 
f muffin 
1.0 
9 
36 
55 
Popovers .... 
1 popover 
2.0 
18 
27 
55 
Rolls, French . . . 
1 roll 
i-3 
12 
8 
80 
Sandwich, club . . 
e sandwich 
i-5 
i5 
69 
16 
Date 
1 triangle 3 in. X 3? 
in. X 4t in- 
1.1 
6 
27 
67 
Date and cream . 
cheese .... 
1 triangle 3 in. X 
3I in. X 45 in. 
1.0 
10 
39 
5i 
Toast, cream . . . 
f slice toast and 
| cup sauce 
2.2 
13 
43 
44 
French .... 
slice 3 in. X 3 in. X 
| in. 
i-4 
10 
48 
42 
Waffles 
| waffle 6 in. diam. 
0.9 
14 
35 
51 
Zwieback .... 
3 pieces 3I in. X i 
in. X i| in. 
0.8 
9 
21 
70 
Cake and Cookies 
Angel cake .... 
piece if in. x 2 in. 
X 2j in. 
i-3 
12 
1 
87 
Apple sauce cake . . 
piece ij in. X I in. 
X 3? in. 
0.8 
5 
11 
84 
Chocolate loaf cake . 
piece 2| in. x 25 
in. x I in. 
0.9 
5 
4i 
54 
Chocolate drop . . 
cookies . . . 
i| cookies 2| in. 
diam. 
0.8 
8 
52 
40 APPENDIX 
365 
ioo-Calorie Portion 
Distribution of 
Calories 
Measure 
Weight 
Oz. 
Pro- 
tein 
Fat 
Carbohy- 
drate 
Cake, etc.--Cont'd 
Cream puff shells 
11 puffs 
0.8 
10 
68 
22 
Doughnuts .... 
J doughnut 
0.8 
6 
45 
49 
Fruit cake .... 
piece i j in. X if 
in. x f in. 
0.9 
6 
26 
68 
Gingerbread I . . 
piece i in. x if in. 
X 2 in. 
1.1 
7 
21 
72 
Gingerbread II . . 
piece i in. X 2 in. X 
2 in. 
1.2 
8 
22 
70 
Hermits .... 
2 J cookies 2 in. 
diam. 
0.9 
6 
29 
65 
Lady fingers . . . 
2-4 fingers 
1.0 
10 
13 
77 
Macaroons . . . 
2 macaroons 
0.8 
6 
33 
61 
Marguerites . . . 
2 crackers 
0.9 
10 
4i 
49 
Molasses cookies I . 
3 cookies 2 in. 
diam. 
o-7 
6 
34 
60 
Molasses cookies II 
2| cookies 2| in. 
diam. 
0-9 
6 
32 
62 
Oatmeal cookies . . 
t cooky 3 in. diam. 
0.7 
11 
21 
68 
Oatmeal wafers . . 
1 wafer 2| in. diam. 
o-5 
11 
23 
66 
One egg cake . . . 
if in. cube 
1.0 
8 
32 
60 
Peanut cookies . . 
i| cookies 2 in. 
diam. 
0.8 
11 
43 
46 
Plain cookies . . . 
2 cookies 2| in. 
diam. 
0.9 
6 
33 
61 
Sponge cake . . . 
piece if in. x if 
in. x 2 in. 
0.9 
11 
19 
70 
Sponge cake, hot 
water .... 
piece 2 in. X 2| in. 
X I in. 
0.9 
7 
7 
86 
White mountain icing 
2f tbsp. 
1.0 
1 
- 
99 
Candies, Confections, 
and Sugars 
Cherries, candied 
10 medium cherries 
1.0 
1 
- 
99 
Chocolate fudge . . 
piece if in. x I in. 
X 1 in. 
0.9 
2 
20 
78 
Chocolate nut car- 
amels .... 
piece 1 in. x 1 in. 
X 5 in. 
0.7 
4 
32 
64 366 
FEEDING THE FAMILY 
ioo-Calorie Portion 
Distribution of 
Calories 
Measure 
Weight 
Oz. 
Pro- 
tein 
Fat 
Carbohy 
drate 
Candies, etc. - Cont'd 
Chocolate, milk, 
sweetened . . 
piece in. X i in. 
X i in. 
o-7 
7 
58 
35 
Coconut caramels 
piece i in. x i in. 
X f in. 
o-7 
3 
24 
73 
Corn syrup . . . 
if tbsp. 
1-5 
- 
- 
100 
Ginger, crystallized . 
6 pieces ij in. x 1 
in. X i in. 
1.0 
I 
- 
99 
Honey 
i tbsp. 
1.1 
I 
- 
99 
Maple sugar . . . 
4 tsp. 
1.1 
- 
- 
100 
Maple syrup . . . 
11 tbsp. 
1.2 
- 
- 
100 
Molasses .... 
11 tbsp. 
1.2 
3 
- 
97 
Penouche .... 
piece r in. x i in. 
X if in. 
o-9 
2 
18 
80 
Sugar, white, granu- 
lated .... 
2 tbsp, (scant) 
0.9 
- 
- 
100 
White, loaf . . . 
3I lumps (full size) 
0.9 
- 
- 
100 
White, powdered . 
2 tbsp. 
0.9 
- 
- 
100 
Brown .... 
2 tbsp. 
0.9 
- 
- 
100 
Cereals 
Cornflakes .... 
if cups 
1.0 
6 
4 
90 
Cornmeal, cooked 
i cup 
6.0 
10 
5 
85 
Farina, cooked . . 
I cup 
6.0 
12 
4 
84 
Grapenuts . . . 
3 tbsp. 
1.0 
12 
2 
86 
Hominy grits, cooked 
1 cup 
6.8 
9 
1 
9° 
Macaroni, cooked 
1 cup 
5-2 
15 
2 
83 
Macaroni and cheese 
(see Eggs and 
Cheese Dishes) 
Macaroni croquettes 
i croquette 
1.2 
10 
45 
45 
Macaroni, tomato 
sauce .... 
5 tbsp. 
3-6 
10 
36 
54 
Oatmeal, cooked 
1 cup 
7-9 
17 
16 
67 
Popcorn, popped 
unpopped 
11 cupsl 
i cup J 
0.6 
11 
11 
78 
Puffed corn . . . 
i| cups 
1.0 
6 
4 
9° APPENDIX 
367 
ioo-Calorie Portion 
Distribution of 
Calories 
Measure 
Weight 
Oz. 
Pro- 
tein 
Fat 
Carbohy- 
drate 
Cereals - C ant'd 
Puffed rice . . . 
11 cups 
1.0 
9 
I 
90 
Puffed wheat . . . 
if cups 
1.0 
15 
3 
82 
Rice, steamed . . 
i cup 
4.0 
9 
1 
90 
Rice fondue (see 
Eggs and Cheese 
Dishes) 
Rice with cheese and 
tomatoes (see 
Eggs and Cheese 
Dishes) . . . 
Turkish pilaf . . 
I cup 
7-5 
9 
22 
69 
Wheat, flaked, cooked 
3 cup 
6.0 
13 
3 
84 
Wheat, shredded . . 
1 biscuit 
0.9 
13 
5 
82 
Custards, Puddings, 
and Ices 
Apple snow . . . 
| cup 
2.0 
6 
2 
92 
Apple tapioca . . 
i cup 
3-6 
1 
1 
98 
Boiled custard . . 
| cup (scant) 
2.2 
13 
44 
43 
Brown Betty . . . 
1 cup 
2.1 
3 
35 
62 
Chocolate blanc 
mange . . . 
| cup (scant) 
1.9 
8 
33 
59 
Coffee jelly . . . 
if cups 
9-9 
11 
- 
89 
Cornstarch blanc 
mange . . . 
1 cup 
2.7 
9 
24 
67 
Cottage pudding . . 
Cup custard . . . 
slice if in. X 2 in. 
X 2| in. 
3 cup 
1.1 
3-3 
7 
17 
26 
39 
67 
44 
Date pudding I . . 
Date pudding II . . 
Lemon ice ... . 
slice 1 in. X 1 in. X 
if in. 
slice 3 in. diam. J 
in. thick 
I cup (scant) 
0.8 
1.1 
3-i 
5 
7 
3° 
27 
65 
66 
100 
Lemon jelly . . . 
I cup 
3-8 
9 
- 
9i 
Lemon milk sherbet 
| cup 
i-9 
4 
12 
84 
Peach ice cream 
i cup 
1.8 
4 
51 
45 368 
FEEDING THE FAMILY 
100-Calorie Portion 
Distribution of 
Calories 
Measure 
Weight 
Oz. 
Pro- 
tein 
Fat 
Carbohy 
drate 
Custards, etc.-Coni'd 
Prune souffle . . . 
I cup 
1.8 
IO 
- 
90 
Raspberry sherbet . 
1 cup 
2.1 
I 
- 
99 
Rice pudding I . . 
J cup (scant) 
3-i 
18 
32 
5° 
Rice pudding II . 
i cup 
2.2 
12 
27 
61 
(creamy) 
Rice pudding III 
I cup 
i-5 
8 
7 
85 
Snow pudding . . 
I cup 
2.2 
10 
- 
90 
Spanish cream . . 
1 cup 
2-5 
18 
28 
54 
T apioca-cornmeal 
pudding . . . 
2 tbsp. 
1.8 
11 
20 
69 
Tapioca cream . . 
1 cup 
2.8 
12 
28 
60 
Vanilla ice cream I . 
25 tbsp. 
1.6 
4 
63 
33 
Vanilla ice cream II . 
1 cup 
2.0 
6 
55 
39 
Dairy Products and 
Fats 
Bacon fat ... . 
1 tbsp. 
0.4 
- 
100 
- 
Beef drippings . . 
1 tbsp. 
0.4 
- 
100 
- 
Butter 
1 tbsp, (scant) 
o-5 
I 
99 
- 
Buttermilk . . . 
11 cups 
9-9 
33 
13 
54 
Cheese, American 
pale .... 
11 in. cube 
0.8 
26 
71 
3 
Cottage .... 
5s tbsp. 
3-2 
76 
9 
15 
Full cream . . . 
piece 2 in. X 1 in. 
X t in. 
0.9 
25 
72 
3 
Neufchatel . . . 
2 tbsp. 
1.1 
23 
75 
2 
Swiss 
slice 4> in. X 35 in. 
X 1 in. (ij cu. 
in.) 
0.8 
25 
73 
2 
Cream, thin (18% 
fat) 
i cup 
1.8 
5 
86 
9 
thick (40% fat) 
i| tbsp. 
0.9 
2 
95 
3 
whipped .... 
2 tbsp. 
0.9 
2 
95 
3 
Milk, condensed, 
sweetened . . 
15 tbsp. 
1.1 
11 
23 
66 APPENDIX 
369 
ioo-Calorie Portion 
Distribution of 
Calories 
Measure 
Weight 
Oz. 
Pro- 
tein 
Fat 
Carbohy- 
drate 
Dairy Prod. -• Cont'd 
Milk, condensed, un- 
sweetened . . 
3s tbsp. 
2.1 
23 
51 
26 
skim 
i| cups 
9.6 
37 
7 
56 
top IO oz. ... 
3 cup 
2.1 
9 
78 
13 
top 12 OZ. ... 
t cup 
3-0 
10 
75 
15 
whole .... 
t cup 
5-i 
19 
52 
29 
Oleomargarine . . 
i tbsp. 
o-5 
1 
99 
Olive oil .... 
1 tbsp. 
0.4 
- 
100 
- 
Eggs and Cheese 
Dishes 
Eggs, a la goldenrod 
1 serving 
2.0 
18 
42 
40 
raw (in shell) . . 
11 eggs 
2.7 
36 
64 
- 
scrambled . . . 
3 cup 
2.1 
20 
76 
4 
whites .... 
7 whites 
6.9 
97 
3 
- 
yolks 
2 yolks 
1.0 
17 
83 
- 
timbale .... 
t cup 
4.2 
26 
55 
19 
Cheese souffle . . . 
1 cup 
i-7 
18 
70 
12 
Cheese straws . . 
2 j straws 5 in. x t 
in. X t in. 
0.8 
17 
52 
31 
Macaroni and cheese 
J cup 
2.1 
17 
39 
44 
Rice fondue with 
crackers . . . 
i| saltines and 25 
tbsp, sauce 
i-4 
22 
48 
30 
Rice with cheese and 
tomatoes . . . 
3 cup 
2.1 
19 
42 
39 
Samp baked with 
cheese . . . 
1 cup 
4.0 
14 
20 
66 
Welsh rarebit . . 
i| tbsp, rarebit and 
J slice toast 
i-3 
22 
57 
21 
Fruits 
Apple, baked, with 2 
tbsp, sugar . . 
i large apple 
2-3 
1 
3 
96 
baked, with whipped 
cream .... 
| serving 
2.4 
1 
3i 
68 
fresh 
1 large 
7-5 
3 
5 
92 
Apple sauce . . . 
t cup 
3-5 
1 
3 
96 370 
FEEDING THE FAMILY 
ioo-Calorie Portion 
Distribution of 
Calories 
Measure 
Weight 
Oz. 
Pro- 
tein 
Fat 
Carbohy 
drate 
Fruits - Cant'd 
Apricots, canned . . 
3 large halves and 
2 tbsp, juice 
4-8 
5 
95 
dried 
9 halves 
i-3 
7 
3 
90 
dried, stewed . . 
i cup 
2.7 
4 
2 
94 
Bananas .... 
i large 
5-5 
5 
6 
89 
Blackberries, fresh 
J cup (50 berries) 
6.1 
9 
16 
75 
stewed .... 
1 cup 
2.2 
2 
4 
94 
Cantaloupe . . . 
1 melon 4I in. diam. 
18.0 
6 
- 
94 
Cherries, stoned . . 
1 cup 
4-5 
5 
9 
86 
Cranberry jelly . . 
2 tbsp. 
i-5 
- 
1 
99 
Cranberries, fresh 
2 cups 
7.6 
3 
12 
85 
Cranberry sauce . . 
| cup (scant) 
1-5 
- 
1 
99 
Currants, fresh . . 
i| cups 
6.2 
II 
- 
89 
Dates, unstoned 
3-4 dates 
1.1 
2 
7 
9i 
Figs, dried .... 
ij large 
1.1 
5 
I 
94 
Grapes, Concord . . 
1 large bunch 
4-9 
5 
15 
80 
Grape juice . . . 
i cup 
3-5 
- 
- 
100 
Grapes, Malaga . . 
22 grapes 
3-7 
5 
15 
80 
Huckleberries, fresh 
1 cup 
4-7 
3 
7 
9° 
Lemons 
3 large 
11.4 
9 
15 
76 
Lemon juice . . . 
ij cups 
9.0 
- 
- 
100 
Olives, green . . . 
6-8 olives 
1.6 
I 
83 
16 
ripe 
6-8 olives 
i-7 
3 
90 
7 
Oranges 
1 large 
9-5 
7 
2 
9i 
Orange juice . . . 
1 cup 
8.2 
- 
- 
100 
Peaches, fresh . . 
3 medium 
io-5 
6 
3 
9i 
canned .... 
2 large halves and 3 
tbsp, juice 
7-5 
6 
2 
92 
stewed .... 
1 cup 
3-5 
2 
- 
98 
Pears, canned . . . 
3 halves and 3 tbsp, 
juice 
4-7 
2 
4 
94 
fresh 
2 medium 
6-3 
4 
6 
9° 
Pineapple, canned 
1 slice and 3 tbsp, 
juice or | cup 
shredded 
2-3 
1 
4 
95 
fresh 
2 slices 1 in. thick 
8.2 
4 
6 
9° APPENDIX 
371 
ioo-Calorie Portion 
Distribution of 
Calories 
Measure 
Weight 
Oz. 
Pro- 
tein 
Fat 
Carbohy- 
drate 
Fruits - Coni'd 
Plums, fresh . . . 
3-4 large 
4.4 
5 
- 
95 
Prunes 
4 medium 
1-4 
3 
- 
97 
stewed .... 
2 prunes and 2 
tbsp, juice 
2.8 
2 
- 
98 
Prune pulp . . . 
2 tbsp. 
i-4 
2 
- 
98 
Raisins 
1 cup 
1.1 
3 
9 
88 
Raspberries . . . 
i| cups 
5-3 
10 
14 
76 
Rhubarb, fresh . . 
4 cups of 1 in. pieces 
iS-3 
10 
27 
63 
stewed .... 
i cup 
1-7 
1 
2 
97 
Strawberries, fresh . 
13- cups 
9.0 
10 
14 
76 
Watermelon (edible 
portion) . . . 
11.7 
5 
6 
89 
Meats and Fish 
(Cooked) 
Beef, corned, boiled 
(less J fat con- 
tent)1 .... 
slice 4I in. X 15 in. 
X t in. 
3-o 
53 
47 
corned, boiled (with 
fat) .... 
1.0 
21 
79 
- 
dried 
4 thin slices 4 in. x 
5 in. 
2.0 
67 
33 
dried, creamed I 
3 cup 
2.4 
16 
65 
19 
dried, creamed II 
I cup 
2-3 
20 
62 
18 
flank, fat, stewed2 
0.9 
20 
80 
- 
Hamburg steak, 
broiled . . . 
cake 2| in. diam. 
1 in. thick 
2.0 
55 
45 
heart, stuffed . . 
slice 2? in. X 2j in. 
X J in. 
1.0 
21 
68 
II 
loaf 
slice 4 in. x 6 in. 
X | in. 
i-4 
40 
60 
- 
pie 
| serving 
i-7 
10 
43 
47 
1 i5 % of weight lost in cooking. 
2 Bull. 162, Office of Experiment Stations, U.S. Dept. Agriculture. 372 
FEEDING THE FAMILY 
ioo-Calorie Portion 
Distribution of 
Calories 
Measure 
Weight 
Oz. 
Pro- 
tein 
Fat 
Carbohy- 
drate 
Meats, etc. - Cont'd 
rib, lean, roasted 
slice 5 in. x zj in. 
X 1 in. 
1.6 
46 
54 
round, lean, boiled 1 
2.2 
9° 
10 
- 
round, lean, pot 
roast1 ... 
i.6 
62 
38 
round steak, lean, 
pan broiled 1 
slice 4 in. x 3 in. 
X ij in. 
2.0 
48 
52 
round steak, stuffed 
slice 3 in. diam. 3 
in. thick 
1-7 
39 
49 
12 
round steak, Swiss 
style .... 
slice 4 in. X i in. 
X t in. 
1.2 
35 
48 
17 
sirloin steak, lean, 
broiled . . . 
slice 2 in. x ij in. 
X I in. 
2.0 
47 
53 
sirloin steak, me- 
dium fat, broiled 
slice if in. X ij in. 
X f in. 
1-3 
3i 
69 
stew with vege- 
tables .... 
i cup 
3-0 
16 
45 
39 
Fish 
Bluefish .... 
medium serving 
2.4 
72 
28 
- 
Codfish, balls . . 
i ball 2 in. diam. 
i-7 
14 
65 
21 
creamed . . . 
1 cup 
2-5 
32 
46 
22 
Halibut steak, 
broiled . . . 
piece 3 in. x 2? in. 
X i in. 
3-o 
61 
39 
Mackerel, Spanish, 
broiled . . . 
2.6 
56 
44 
- 
Salmon, canned . 
| cup (scant) 
1.8 
45 
55 
- 
creamed, on toast 
1 cup salmon and 
| slice toast 
2.4 
22 
42 
36 
loaf .... 
j cup 
2.1 
37 
52 
II 
1 Bull. 162, Office of Experiment Stations, U. S. Dept. Agriculture, APPENDIX 
373 
ioo-Calorie Portion 
Distribution of 
Calories 
Measure 
Weight 
Oz. 
Pro- 
tein 
Fat 
Carbohy- 
drate 
Fish - Cant'd 
Sardines, canned . 
3-6 sardines 
1-7 
46 
54 
Tunnyfish a la New- 
burg .... 
| cup (scant) 
1.8 
36 
60 
4 
canned . . . 
2 cup 
2.8 
70 
3° 
- 
Frankforters . . . 
1 sausage 
1.1 
3i 
67 
2 
Lamb, chops, broiled 
1 chop (piece 2 in. 
X 2 in. X i in.) 
1.6 
40 
60 
- 
leg, roast.... 
slice 3! in. X 4I in. 
X i in. 
1.8 
4i 
59 
- 
Mutton, leg, roast . 
slice 3 in. X 3s in. 
X | in. 
1.2 
33 
67 
- 
Pork, bacon . . . 
4-5 small slices 
0.5 
13 
87 
- 
ham, boiled . . . 
slice 4s in. x 4 in. 
X i in. 
i-3 
29 
7i 
- 
sausage . . . 
if sausages 3 in. 
long f in. diam. 
(after cooking) 
1.1 
20 
78 
2 
Poultry 
Capon, roast . . 
slice 4 in. x 2 j in. 
X s in. 
i-7 
Si 
49 
Chicken, broiled . 
2.6 
80 
20 
- 
canned . . . 
0.9 
23 
77 
- 
creamed . . . 
s cup (scant) 
1.6 
16 
73 
II 
Turkey, roast . . 
i-3 
40 
60 
- 
roast with stuff- 
ing .... 
i-9 
36 
52 
12 
stuffing . . . 
1 cup 
0.8 
9 
48 
43 
Shell Fish (uncooked) 
Clams .... 
12 clams or j cup 
7.6 
56 
8 
36 
Lobster, canned . 
Oysters .... 
1 cup 
4-3 
86 
12 
2 
I cup solid or 6-15 
oysters 
7.2 
49 
24 
27 
Scallops .... 
1 cup 
4.8 
80 
1 
19 
Shrimp .... 
i cup 
3-2 
9i 
8 
1 
Veal, cutlets, breaded 
f serving 
2.0 
30 
52 
18 374 
FEEDING THE FAMILY 
ioo-Calorie Portion 
Distribution of 
Calories 
Measure 
Weight 
Oz. 
Pro- 
tein 
Fat 
Carbohy- 
drate 
Veal - Cont'd 
leg, roast.... 
slice 2 in. x in. 
X i in. 
2-3 
71 
29 
kidney .... 
2.1 
54 
46 
- 
liver . . . . • . 
2.1 
47 
53 
- 
Nuts (Edible Por- 
tion) 
Almonds .... 
12-15 nuts 
0-5 
13 
76 
II 
Brazil nuts .... 
2 nuts 
0-5 
10 
86 
4 
Butternuts .... 
4-5 nuts 
0.5 
17 
81 
2 
Coconut, prepared . 
i cup 
0.6 
4 
77 
19 
Chestnuts, Italian . 
7 nuts 
i-5 
10 
20 
70 
Filberts 
8-10 nuts 
0.5 
9 
84 
7 
Hickory nuts . . . 
15 nuts 
0.5 
9 
85 
6 
Nut loaf .... 
1 cup 
i-4 
16 
62 
22 
Nut and cheese roast 
slice if in. X if in. 
X t in. 
0.9 
15 
68 
17 
Peanuts 
20-24 single nuts 
0.6 
19 
63 
18 
Peanut butter . . 
23 tsp. 
0.6 
19 
69 
12 
Pecans 
12 meats 
o-5 
5 
87 
8 
Pine nuts .... 
1 cup 
0.6 
22 
73 
5 
Walnuts, English . . 
8-16 meats 
o-5 
11 
82 
7 
Pies 
Apple 
Sector i| in. at cir- 
cumference 1 
1.6 
3 
4i 
5*5 
Cranberry .... 
Sector if in. at cir- 
cumference 2 
i.4 
2 
18 
80 
Cream with meringue 
Sector it90- in. at 
circumference 3 
1.6 
10 
37 
53 
Custard 
Sector 2 in. at cir- 
cumference 1 
i-9 
9 
32 
59 
Lemon meringue . . 
Sector 1 in. at cir- 
cumference 1 
1.0 
5 
27 
68 
1 Pie q inches in diameter. 2 Pie 8 inches in diameter. 
3 Pie io inches in diameter. APPENDIX 
375 
ioo-Calorie Portion 
Distribution or 
Calories 
Measure 
Weight 
Oz. 
Pro- 
tein 
Fat 
Carbohy- 
drate 
Pies - Cant'd, 
Mince 
Sector i in. at cir- 
cumference 1 
1.2 
8 
39 
53 
Plain pastry . . . 
} of i crust, 9 in. 
diam. 
0.7 2 
6 
58 
36 
Raisin and cranberry 
Sector i in. at cir- 
cumference 3 
1.0 
3 
27 
70 
Rhubarb .... 
Sector if in. at cir- 
cumference 1 
i-7 
5 
18 
77 
Squash 
Sector 2 in. at cir- 
cumference 1 
1.8 
IO 
25 
65 
Salads and Dressings 
Banana salad . . 
i small serving 
2.6 
12 
36 
52 
Boiled dressing . . 
i cup 
2.8 
IO 
64 
26 
Cheese and pineapple 
salad .... 
I serving 
i-7 
9 
58 
33 
Chicken salad . . 
i small serving 
1.6 
12 
86 
2 
Cole slaw .... 
i cup 
2.8 
6 
78 
16 
Egg salad .... 
f serving 
i-4 
14 
85 
1 
French dressing . . 
i j tbsp. 
0.6 
- 
100 
- 
Fruit salad . . . 
j cup fruit and | 
tbsp, dressing 
i-5 
3 
75 
22 
Lettuce salad with 
French dressing 
i small serving 
1.2 
1 
95 
4 
Mayonnaise dressing 
i tbsp. 
0.5 
1 
97 
2 
Potato salad . . . 
j serving 
i-7 
3 
68 
29 
Sardine salad . . . 
i serving 
1.1 
27 
63 
IO 
Tomato and cucum- 
ber salad . . . 
f serving 
2.0 
4 
81 
15 
Tomato and lettuce 
salad .... 
i serving 
2.7 
3 
86 
11 
Waldorf salad . . . 
j serving 
1.2 
4 
76 
20 
1 Pie 9 inches in diameter. 
2 Weight uncooked, 0.9 ounces. 
3 Pie 8 inches in diameter. 376 
FEEDING THE FAMILY 
ioo-Calorie Portion 
Distribution of 
Calories 
Measure 
Weight 
Oz. 
Pro- 
tein 
Fat 
Carbohy- 
drate 
Sauces 
Brown sauce . . . 
i cup 
3-4 
14 
49 
37 
Brown sugar sauce . 
5 tbsp. 
3-o 
- 
- 
IOO 
Charlotte russe filling 
i cup 
i-5 
4 
74 
22 
Cream filling I . . 
3 3 tbsp. 
i.8 
io 
24 
66 
Cream filling II . . 
i cup 
1.2 
5 
77 
18 
Cream sauce . . . 
1 cup 
1.1 
3 
68 
29 
Hard sauce . . . 
i tbsp. 
o-7 
- 
5° 
50 
Lemon sauce . . . 
i cup 
i-5 
- 
30 
70 
Tomato sauce . . . 
5 tbsp. 
2-5 
5 
7° 
25 
White sauce . . . 
1 cup 
2.4 
8 
70 
22 
Soups 
Asparagus, cream of 
J cup (scant) 
4.0 
17 
56 
27 
Baked bean, cream of 
I cup 
2.6 
i5 
45 
40 
Bouillon .... 
4 cups 
33-6 
84 
8 
8 
Celery, cream of . . 
i cup 
3-6 
11 
61 
28 
Corn chowder . . 
5 cup 
3-3 
12 
43 
45 
Com, cream of . . 
5 cup 
3-9 
12 
38 
50 
Green pea, cream of 
3 CUp 
5-2 
16 
46 
38 
Lentil 
I cup 
9.0 
i7 
27 
56 
Lentil and tomato . 
6 CUp 
6-7 
28 
3 
69 
Oyster stew I . . . 
I cup (scant) 
3-5 
18 
58 
24 
Oyster stew II . . 
2 cup (large) 
4-7 
16 
63 
21 
Peanut butter, cream 
of 
s cup (scant) 
2.6 
18 
54 
28 
Potato 
j cup (scant) 
4-2 
15 
38 
47 
Spinach, cream of (for 
children espec- 
ially) .... 
i cup 
4-2 
16 
56 
28 
Split pea .... 
f cup 
6.o 
26 
2 
72 
Tomato, canned . . 
clear 
1 cup 
7-o 
12 
12 
76 
i cup (scant) 
7-4 
8 
48 
44 
cream of ... . 
1 cup 
3-2 
11 
63 
26 
Vegetables 
Asparagus, fresh 
20 large stalks 8 in. 
long 
15-9 
32 
8 
60 APPENDIX 
377 
ioo-Calorie Portion 
Distribution of 
Calories 
Measure 
Weight 
Oz. 
Pro- 
tein 
Fat 
Carbohy- 
drate 
Vegetables - Cont'd 
Asparagus on toast . 
t serving 
4.6 
13 
46 
41 
Beans, baked, canned 
i cup 
2.7 
21 
18 
6l 
Lima, fresh . . . 
i cup 
2.9 
23 
5 
72 
Lima, buttered. . 
I cup 
i-7 
16 
36 
48 
Lima, dried . . . 
1 cup 
1.0 
21 
4 
75 
string 
2| cups of i in. 
pieces 
8-5 
22 
7 
7i 
Beets 
4 beets 2 in. diam. 
(ij cups sliced) 
7-7 
14 
2 
84 
Cabbage, shredded 
5 cups 
11.2 
20 
9 
7i 
Carrots .... 
4-5 young carrots 
3-4 in. long 
IO.I 
IO 
5 
85 
Cauliflower . . . 
1 very small head 
IM 
23 
15 
62 
Celery 
4 cups of | in. 
pieces 
19.1 
24 
5 
7i 
Com a la Southern . 
i cup 
3-4 
l6 
4i 
43 
canned .... 
1 cup 
3-6 
II 
11 
78 
fresh 
I cup 
3-5 
12 
10 
78 
on cob .... 
2 ears 6 in. long 
9.0 
12 
9 
79 
Cucumbers . . . 
25 cucumbers 7 in. 
long 
23-5 
19 
12 
69 
Kidney bean stew . 
i cup 
4-9 
26 
18 
56 
Lentils, baked . . 
1 cup (scant) 
1.6 
24 
20 
56 
dried 
2| tbsp. 
1.0 
29 
3 
68 
Lentil meat loaf . . 
slice 11 in. X 2 j in. 
X 1 in. 
1.1 
28 
14 
31 
Lettuce .... 
2 large heads 
18.5 
25 
14 
61 
Macaroni (see 
Cereals) .... 
Mushrooms, fresh 
22 mushrooms 1 
in. diam. 
7-9 
31 
8 
61 
stewed .... 
5 cup 
2-3 
8 
75 
17 
Onions, raw . . . 
3-4 medium 
7-2 
13 
6 
81 
scalloped .... 
i cup 
2-5 
8 
59 
33 
Parsnips, stewed 
7 pieces 3I in. X 
ii in. x s in. 
5-8 
10 
7 
83 378 
FEEDING THE FAMILY 
ioo-Calorie Portion 
Distribution of 
Calories 
Measure 
Weight 
Oz. 
Pro- 
tein 
Fat 
Carbohy- 
drate 
Vegetables - Cont'd 
Peas, canned . . . 
1 cup (drained)1 
4.4 
26 
3 
71 
creamed . . . 
I cup (scant) 
2.7 
18 
37 
45 
green, shelled . . 
s cup 
3-5 
28 
4 
68 
Peppers, stuffed I 
i pepper 
4-7 
17 
16 
67 
stuffed II . . . 
i pepper 
7.0 
II 
21 
68 
stuffed III . . . 
I pepper 
2-5 
16 
55 
29 
Potatoes, sweet, raw 
sweet, baked . . 
| medium 
3-6 
6 
5 
89 
1 medium 
3-o 
6 
5 
89 
sweet, glazed . . 
j small 
2.1 
4 
7 
89 
white, baked . . 
i medium 
3-o 
11 
1 
88 
white, boiled . . 
i medium 
3-6 
11 
1 
88 
white, chips . . 
8-io large pieces 
0.6 
5 
63 
32 
white, creamed 
i cup 
2.7 
9 
5° 
4i 
white, mashed . . 
I cup (scant) 
3-i 
7 
48 
45 
white, raw . . . 
i medium 
5-3 
11 
1 
88 
white, scalloped . 
s cup 
3-5 
9 
30 
61 
Radishes .... 
3 doz. red button 
12.0 
18 
3 
79 
Spinach, boiled, 
chopped .... 
2 j cups 
21.0 
12 
8 
80 
with egg . . . 
5 CUp 
7-6 
22 
60 
18 
a la creme . . . 
i cup 
4.1 
10 
70 
20 
Succotash, canned . 
3 cup 
3-5 
15 
9 
76 
Tomatoes, canned . 
if cups 
15-6 
21 
8 
7i 
fresh 
2-3 medium 
15-5 
16 
16 
68 
stuffed .... 
1 tomato 
4-o 
13 
45 
42 
Turkish pilaf (see 
Cereals) 
Turnips, creamed 
i cup 
i-4 
10 
5° 
40 
raw 
2 cups | in. cubes 
9-0 
13 
5 
82 
1 Water drained off estimated as 30 per cent can contents. APPENDIX 
379 
TABLE II 
Food Values in Terms of Common Measures 
Introductory Note 
This table is designed to supplement Table I, as an 
aid in the estimation of the food value of various dishes 
made in the kitchen. It consists of information as to 
the food value of materials which the cook is accustomed 
to using by measure and generally uncooked. In har- 
mony with modern culinary practice, level measurements 
have been employed throughout. By this means we 
secure greater exactness and uniformity in the quantity 
meant by a half-pint cupful, a tablespoonful, or a tea- 
spoonful. Even thus, the quantities obtained by meas- 
urement are rather variable. Foods which pack down 
easily, such as flour or chopped fruits, give a cupful 
whose weight will vary a great deal, while other foods, 
like butter and granulated sugar, give a cupful of much 
more constant weight. Similarly, a tablespoonful of 
sugar is a fairly constant quantity, while a tablespoonful 
of molasses, cream, or olive oil, weighs more or less 
according to the viscosity of the material or one's inter- 
pretation of a level tablespoonful of a liquid which can 
actually be heaped up to some extent on the spoon. 
It is believed that the weights given in the table are 
fair averages, but the difficulties inherent in producing 
such a table must be borne in mind. To get a quantity 
exactly corresponding to the food values stated for any 
measurement, the food must actually be weighed. And, 
strictly speaking, weights in ounces are too crude for the 380 
FEEDING THE FAMILY 
purpose. The gram (28.35 grams equal 1 ounce) is the 
unit upon which the calculation of calories is based.1 
This is a unit too small to have much significance in the 
kitchen, but it is mentioned here to explain any dis- 
crepancies which seem to occur between the weights 
and food values as given in the table. Anyone wishing 
accurate data on food values by weight can find them 
elsewhere.2 
With this table, in conjunction with Table I, any- 
one can estimate the food values of a given recipe, if it 
is not to be found in Table III. For example, suppose 
one makes a cake by the following recipe: 
3 eggs 
1 cup sugar 
1 tbsp, milk 
i tbsp, butter 
i cup flour 
2 tsp. baking powder 
1 tsp. salt 
Referring to the table for the total fuel value of each 
ingredient, 
3 eggs = 3 X 70 Calories = 210 Calories 
1 cup sugar = 1 X 840 Calories = 840 Calories 
I tbsp, milk = i X 14 Calories = 7 Calories 
1 tbsp, butter = 1 X 109 Calories = 109 Calories 
1 cup flour = 1 X 395 Calories - 395 Calories 
Total for recipe 1561 Calories 
The salt has no fuel value, and the small amount con- 
tributed by starch in baking powder may be disregarded. 
1 i gram of protein yields 4 Calories. 
1 gram of fat yields 9 Calories. 
1 gram of carbohydrate yields 4 Calories. 
2 Rose's Laboratory Handbook for Dietetics. APPENDIX 
381 
TABLE II 
Fuel Value of Food Materials in Terms of Common Measures 1 
Material 
Measure 
Weight 
Oz. 
Distribution of 
Calories 
Total 
Calories 
Pro- 
tein 
Fat 
Carbo- 
hydrate 
Almonds, chopped . . 
i cup 
3 
76 
446 
63 
585 
shelled 
I cup 
4 
95 
560 
79 
734 
Apples, dried .... 
I cup 
3 
5 
17 
225 
247 
Apricots, dried . . . 
I lb. 
16 
85 
41 
1134 
1260 
Barley, flour .... 
r tbsp. 
3 
5 
5 
2 
50 
57 
i cup 
8 
76 
23 
697 
796 
pearl 
i tbsp. 
1 
2 
5 
I 
44 
50 
i cup 
7i 
72 
21 
662 
755 
Beans, navy, dried . . 
Lima, dried .... 
i cup 
7 
179 
32 
473 
684 
i cup 
5i 
112 
21 
408 
54i 
Bran 
i cup 
2$ 
31 
13 
174 
218 
Bread crumbs, oven dried 
i cup 
3i 
52 
17 
304 
373 
soft 
I cup 
2 
21 
6 
120 
147 
stale 
I cup 
3 
34 
II 
194 
239 
Butter 
i tbsp. 
1 
2 
- 
ICQ 
- 
109 
i cup 
8 
8 
1736 
- 
1744 
r lb. 
16 
16 
3472 
- 
3488 
Buttermilk 
I cup 
8i 
29 
12 
47 
88 
Celery (cut in J in. pieces) 
Cheese, American, grated, 
I cup 
4i 
6 
I 
17 
24 
dry 
i tbsp. 
I 
4 
12 
- 
16 
i cup 
2 
6S 
183 
I 
249 
fresh 
i tbsp. 
1 
8 
23 
- 
3i 
i cup 
4 
130 
366 
2 
498 
Chocolate, unsweetened, 
i lb. 
16 
523 
1465 
5 
1993 
grated 
r tbsp. 
1 
6 
2 
21 
6 
29 
i square 
I 
15 
124 
34 
173 
Citron, chopped . . . 
i cup 
2f 
2 
II 
250 
263 
Cocoa 
i tbsp. 
1 
6 
18 
11 
35 
i cup 
4i 
IIO 
332 
192 
634 
1 For food values in terms of weight (grams, ounces or pounds) see 
Rose's Laboratory Handbook for Dietetics. 382 
FEEDING THE FAMILY 
Material 
Measure 
Weight 
Oz. 
Distribution of 
Calories 
Total 
Calories 
Pro- 
tein 
Fat 
Carbo- 
hydrate 
Coconut, shredded 
Condensed milk (sweet- 
I cup 
25 
20 
414 
IOI 
535 
ened) 
i tbsp. 
2 
3 
6 
16 
42 
64 
Condensed milk (un- 
i cup 
II 
IIO 
232 
675 
1017 
sweetened) . . . 
i tbsp. 
f 
6 
14 
7 
27 
i cup 
8 
87 
189 
IOI 
377 
Corn, canned .... 
i cup 
9 
29 
28 
198 
255 
fresh 
i cup 
7 
25 
20 
157 
202 
Cornmeal 
i tbsp. 
1 
3 
3 
I 
29 
33 
i cup 
5 
52 
24 
428 
504 
Cornstarch 
i tbsp. 
i 
- 
- 
34 
34 
I cup 
45 
- 
- 
459 
459 
Cottolene 
i tbsp. 
2 
5 
- 
IOO 
- 
IOO 
i cup 
65 
- 
1575 
- 
1575 
i lb. 
16 
- 
4082 
- 
4082 
Cracker crumbs . . . 
i tbsp. 
1 
4 
3 
4 
22 
29 
i cup 
4* 
52 
65 
350 
467 
Cranberries, fresh . . 
i cup 
31 
2 
5 
39 
46 
Cream, thick .... 
i tbsp. 
2 
3 
1 
66 
2 
69 
i cup 
7f 
19 
79i 
26 
836 
thin 
i tbsp. 
1 
2 
1 
24 
3 
28 
i cup 
8 
23 
377 
40 
440 
Crisco 
i tbsp. 
2 
5 
- 
100 
- 
IOO 
I cup 
6i 
- 
1575 
- 
1575 
Currants, dried . . . 
I cup 
55 
15 
24 
463 
502 
Dates, stoned .... 
I cup 
6i 
15 
44 
549 
608 
I lb. 
16 
38 
114 
1423 
1575 
unstoned 
I cup 
12 
36 
460 
508 
I lb. 
16 
34 
102 
1280 
1416 
Egg, whole (in shell). . 
i egg 
25 
25 
45 
- 
70 
white 
i white 
1 
13 
1 
- 
14 
yolk 
i yolk 
3 
5 
11 
45 
- 
56 
Farina 
i tbsp. 
i 
4 
1 
29 
34 
i cup 
6 
75 
21 
519 
615 
Figs, chopped . . . 
i cup 
-3 
5k 
28 
4 
475 
507 
i lb. 
16 
78 
13 
1346 
1437 APPENDIX 
383 
Material 
Measure 
Weight 
Oz. 
Distribution oe 
Calories 
Total 
Calories 
Pro- 
tein 
Fat 
Carbo- 
hydrate 
Flour, buckwheat . . 
x tbsp. 
2 
5 
3 
I 
36 
40 
i cup 
5s 
40 
17 
486 
543 
Graham 
i tbsp. 
1 
3 
5 
2 
27 
34 
i cup 
5 
75 
28 
405 
508 
Rice 
i tbsp. 
i 
5 
7 
39 
5i 
i cup 
85 
127 
655 
867 
Rye 
i tbsp. 
1 
3 
2 
1 
30 
33 
i cup 
5 
38 
12 
446 
496 
Wheat, unsifted . . 
i tbsp. 
1 
3 
4 
1 
28 
33 
i cup 
42 
58 
12 
389 
459 
Wheat, sifted . . . 
i tbsp. 
1 
3 
1 
24 
28 
i cup 
4 
5° 
10 
335 
395 
Gelatin, granulated 
i tbsp. 
1 
3 
37 
- 
- 
37 
Hickory nuts, chopped 
i cup 
6 
105 
1032 
78 
1215 
Hominy grits, uncooked 
i cup 
si 
52 
8 
493 
553 
cooked 
i cup 
9 
13 
2 
126 
141 
Lard 
i tbsp. 
1 
2 
- 
117 
- 
117 
i cup 
8 
- 
1914 
- 
1914 
Lemon juice .... 
i tbsp. 
1 
2 
- 
- 
5 
5 
Macaroni, cooked1 
i cup 
si 
15 
2 
83 
100 
uncooked,2 .... 
i cup 
3i 
53 
8 
294 
355 
Milk, skim 
i tbsp. 
A 
2 
1 
4 
7 
i cup 
8i 
32 
7 
49 
88 
i qt. 
34 
132 
27 
199 
358 
whole 
i tbsp. 
A 
3 
7 
4 
14 
i cup 
8i 
34 
88 
48 
170 
i qt. 
34 
132 
35i 
195 
678 
Molasses, cane .... 
i tbsp. 
4 
5 
2 
- 
63 
65 
i cup 
12 
33 
- 
943 
976 
Oatmeal 
i cup 
Si 
107 
105 
424 
636 
Oats, rolled .... 
i cup 
2 2 
47 
46 
187 
280 
Oleomargarine . . . 
i tbsp. 
1 
2 
- 
105 
- 
105 
i cup 
7 
10 
1482 
- 
1492 
Olive oil 
i tbsp. 
2 
5 
- 
100 
- 
100 
Orange juice . . 
i tbsp. 
2 
- 
- 
6 
6 
i cup 
8 
- 
- 
104 
104 
1 i in. pieces. 
2 io sticks 9 in. long. 384 
FEEDING THE FAMILY 
Material 
Measure 
Weight 
Oz. 
Distribution of 
Calories 
Total 
Calories 
Pro- 
tein 
Fat 
Carbo- 
hydrate 
Peanuts, chopped . . 
I cup 
3t^ 
108 
365 
102 
575 
shelled 
I cup 
41 
125 
420 
118 
663 
Peas, canned, drained, 
I cup 
6 
35 
4 
95 
134 
dried 
i tbsp. 
1 
2 
13 
1 
32 
46 
i cup 
71 
187 
17 
47i 
675 
Pecans, shelled . . . 
i cup 
51 
60 
990 
95 
1145 
Pineapple, canned, grated 
i cup 
81 
4 
15 
350 
369 
Pumpkin, cooked . . 
I cup 
61 
7 
4 
59 
70 
Raisins 
I cup 
5 
IS 
42 
432 
489 
I lb. 
16 
48 
I3S 
1380 
1563 
Rhubarb, fresh, i in. 
pieces 
I cup 
4 
3 
7 
16 
26 
Rice, uncooked . . . 
i tbsp. 
1 
2 
4 
I 
45 
5° 
i cup 
7 
63 
6 
627 
696 
steamed 
i cup 
5i 
11 
1 
ii5 
127 
Saltines 
i cracker 
A 
2 
4 
10 
16 
Spinach, cooked and 
chopped .... 
i cup 
8> 
15 
5 
23 
43 
Squash, cooked (Hub- 
bard) 
i cup 
7z 
8 
10 
92 
IIO 
Suet 
i cup 
31 
19 
73° 
- 
749 
i lb. 
16 
85 
3340 
- 
3425 
Sugar, brown .... 
i tbsp. 
1 
3 
- 
- 
36 
36 
i cup 
st 
- 
- 
625 
625 
i lb. 
16 
- 
- 
1724 
1724 
granulated .... 
i tbsp. 
1 
2 
- 
- 
53 
53 
i cup 
7 5 
- 
- 
840 
840 
i lb. 
16 
- 
- 
1814 
1814 
powdered .... 
i tbsp. 
1 
2 
- 
- 
48 
48 
i cup 
6 
- 
- 
672 
672 
i lb. 
16 
- 
- 
1814 
1814 
Tapioca 
i tbsp. 
1 
2 
- 
- 
48 
48 
i cup 
61 
3 
2 
635 
640 
Tomatoes, canned . . 
i cup 
9 
12 
s 
40 
57 
Turnips, J in. cubes . . 
i cup 
4z 
6 
2 
44 
52 
Walnuts, English, chop- 
ped 
i cup 
3 
63 
493 
44 
600 
Wheat, flaked . . . 
i cup 
3 
46 
10 
253 
3°9 APPENDIX 
385 
TABLE III 
Dietary Recipes 
Since a great deal of variation in food value is pos- 
sible in the same dish, according to the recipe used, it 
has seemed desirable to indicate the ingredients of the 
dishes whose food values in terms of 100-calorie portions 
have been given in Table I. Here are included almost 
all the combinations of food materials used in prepara- 
tion of the dietaries given throughout the book, as well 
as a number of other dishes with which any cook is likely 
to be familiar. The ingredients of each recipe have 
been measured and weighed separately, their food values 
calculated on these weights, and then added together to 
give the food value of the whole recipe. Each dish has 
then been cooked and when ready to eat measured 
and weighed. From the weight and total calories of the 
cooked product the zoo-calorie portion has in each case 
been estimated, then weighed out and measured as 
accurately as possible with ordinary kitchen equipment, 
i.e. half-pint cups divided into quarters and thirds, 
tablespoons and teaspoons, supplemented by an ordi- 
nary foot rule. From the scientific point of view such a 
method is very crude. No two people measuring flour 
for a cake will get exactly the same weight. Then, too, 
the finished cake will vary in weight according to these 
differences in weight of ingredients and also according 
to the size and shape of the pan, the intensity of the 
oven heat, and the length of time of baking. Further- 
more, it is not possible to measure the cubical contents 
Introductory Note 386 
FEEDING THE FAMILY 
exactly with a ruler, as few cakes are perfectly flat on 
top. Moreover, a sample cut from the soft center may 
weigh the same as one from a hardened corner, but the 
measurements will not agree exactly. For such reasons, 
data on cooked food materials, unless prepared by the 
methods of the chemical laboratory instead of the kitchen, 
must be regarded as approximate rather than absolutely 
accurate. To the housewife, intent on learning to esti- 
mate food values for the general welfare of her family, 
these discrepancies are of no moment. A variation of 
a few calories in a day's dietary has no particular sig- 
nificance. What she needs to know is the approximate 
food value of any dish which she is preparing. She can 
then estimate the food value of each individual serving 
without difficulty. This is why the food values for 
the whole recipe have been stated. Moreover, if any- 
one will take the trouble to measure a 100-calorie por- 
tion, she will find it possible to remember this well 
enough to judge of the food value of any portion served. 
For example, zoo calories of mince pie require a sector one 
inch on the outer circumference; a 9-inch pie is about 28 
inches in circumference, and hence will yield about 2800 
calories; if each serving is three inches on the outer edge, 
it will contain 300 calories - if four inches, 400 calories, 
etc. Such estimates are perfectly practical for home use. 
In the collection which follows, the recipes are drawn 
from many sources - standard cookbooks or contribu- 
tions from students in the author's laboratory - and 
it is believed that they represent the common way of 
making most of the dishes, though a few have been APPENDIX 
387 
specially arranged for economy's sake. In the latter case, 
the more usual way has sometimes been given in a second 
recipe. No attempt has been made to keep them uni- 
form for any particular number of servings. The aim 
has been merely to indicate proportions of ingredients, 
so that the housewife can compare these recipes with her 
own and where they are alike multiply or divide the 
values of each according to the size of her family. As 
this book is not intended as a substitute for a cookbook, 
the kind and quantity of seasonings have not been given, 
these having no appreciable fuel value. 388 
FEEDING THE FAMILY 
o o 
to KJ H U N M M|W 
r* r* O O r* r* r> <1 O r* Cfi 
2 8 |a c 8 O " 
» g F p 8 S' *- Oto 
p p -« p - 
CD 
Chocolate I 
| cup milk 
I cup water 
| sq. chocolate 
1 tbsp, sugar 
Chocolate II 
1 cup milk 
o o 
C C 
Xi 
1 cup 
1 cup 
Measure 
Food 
o-6 
o'6 
Sp 
03 
b 
Weight 
Oz. 
(cooked) 
£ 
a 
03 tO 
00 to 
O 
to 
03 
Protein 
Calories 
Zoi 
£o 
o£i 
901 
Fat 
Calories 
SO *4 
tn O 
■*4 
sQ 
Carbo- 
hydrate 
Calories 
101 
240 
<0 
O 
223 
Total 
Calories 
oMw oSw w*H 
2 2 2 
-Q T5 -U 
i cup 
(scant) 
Measure 
too-Caix 
Co Cn 
00 Cn 
03 
tH 
Weight 
Oz. 
(cooked) 
)RIE Pt 
Os -£ 
£ 
0 
Protein 
Calories 
>RTI0N 
£ O 
0 
w 
Fat 
Calories 
47 
40 
a 
^o 
Carbo- 
hydrate 
Calories 
BEVERAGES APPENDIX 
389 
Cocoa III 
i cup milk 
2 tsp. cocoa 
3 tbsp, lactose 
1 cup 
9.2 
39 
107 
174 
320 
1 cup 
2.9 
12 
34 
54 
Egg Lemonade 
i egg 
2 tbsp, lemon 
juice 
2 tbsp, sugar 
| cup water 
i cup 
9.0 
25 
45 
120 
190 
| cup 
4.8 
13 
24 
63 
Eggnog 
t cup milk 
i egg 
2 tsp. sugar 
Flavorings 
i cup 
8-5 
48 
no 
72 
230 
I cup 
(scant) 
3-7 
21 
48 
3i 
Fruit Punch 
i cup raspberry 
juice 
i| cups currant 
juice 
t cup orange juice 
| cup lemon juice 
2| cups sugar 
6 cups water 
3 qts. 
5°-2 
36 
27 
2664 
2727 
| cup 
(scant) 
1.8 
1 
1 
98 390 
FEEDING THE FAMILY 
Food 5 
/alue 
or Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Lactose Lemonade 
i tbsp, cane sugar 
2 tbsp, lemon juice 
6 tbsp, lactose 
I cup water 
I cup 
8.6 
- 
- 
356 
356 
I cup 
(scant) 
2.6 
- 
- 
IOO 
Lemonade 
i cup water 
i| tbsp, sugar 
2 tbsp, lemon juice 
ij cups 
10.0 
- 
9° 
90 
11 cups 
II.O 
- 
- 
IOO 
BEVERAGES - Continued APPENDIX 
391 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
I Total 
1 Calories 
Measure 
Weight 
Oz. 
1 (cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Baking Powder 
Biscuit 
2 cups flour 
4 tsp. baking 
powder 
i tsp. salt 
i tbsp.lard 
i tbsp, butter 
i cup milk 
24 small biscuit 
14.8 
128 
319 
735 
1182 
2 small biscuit 
i-3 
11 
27 
62 
Boston Brown 
Bread 
i cup rye meal 
i cup corn meal 
i cup graham 
flour 
ttbsp, soda 
i tsp. salt 
| cup molasses 
2 cups sour milk 
4 loaves 3 in. 
diam. 4I in. high 
40-9 
219 
227 
1814 
2260 
Slice | in. thick 
1.8 
IO 
IO 
80 
BREAD, BISCUIT, AND MUFFINS FEEDING THE FAMILY 
392 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Club Sandwich 
2 slices toast 
2 slices cooked 
bacon 
2 large leaves 
lettuce 
3 tbsp, chopped 
chicken 
3 tbsp, mayonnaise 
dressing 
4 olives 
2 slices tomato 
i egg 
Corn Cake 
| cup cornmeal 
i| cups flour 
| cup sugar 
5 tsp. baking 
powder 
i sandwich 
Loaf 6 in. X io 
in. X i in. 
9-0 
18.0 
91 
162 
417 
364 
IOI 
1012 
609 
1538 
1 sandwich 
Slice 2 in. X 2 in. 
X 1 in. 
1-5 
1.2 
15 
IO 
69 
24 
16 
66 
BREAD, BISCUIT, AND MUFFINS - Continued APPENDIX 
393 
| tsp. salt 
i cup milk 
i egg 
2 tbsp, butter 
Cornmeal Muffins 
| cup cornmeal 
i cup flour 
3 tsp. baking 
powder 
i tbsp, sugar 
i tbsp, melted 
butter 
| tsp. salt 
| cup milk 
I egg 
8 muffins 
13.0 
i43 
271 
686 
1100 
1 muffin 
1.2 
13 
25 
62 
Cream Toast 
6 slices bread 
2 cups milk 
3 tbsp, flour 
2 tbsp, butter 
6 slices toast and 
2 cups sauce 
21.0 
124 
4i3 
421 
958 
| slice toast and 
| cup sauce 
2.2 
13 
43 
44 
Croutons (Fried) 
4 oz. bread 
i oz. fat 
8o croutons | in. 
cubes 
4.2 
40 
264 
239 
543 
15 croutons | in. 
cubes 
0.8 
7 
49 
44 394 
FEEDING THE FAMILY 
Food Value of Recipe 
100-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Croutons 
(Toasted) 
51 oz. bread 
112 croutons | in. 
cubes 
4.4 
58 
16 
33° 
404 
27 croutons | in. 
cubes 
14 
14 
4 
82 
Date Sandwiches 
3 thin slices bread 
2 tsp. butter 
6 dates 
3 triangles 3 in. X 
3a in. X 4f in. 
3-4 
17 
81 
202 
300 
1 triangle 3 in. X 
35 in. X 45 in. 
1.1 
6 
27 
67 
Date and Cream 
Cheese Sand- 
wiches 
3 slices bread 
2 tsp. butter 
3 dates 
i tbsp. Neuchatel 
cheese 
3 triangles 3 in. 
X 3I in. X 4f 
in. 
3-o 
27 
114 
149 
290 
1 triangle 3 in. X 
3> in. X 45 in. 
1.0 
10 
39 
51 
French Toast 
12 slices bread 3 in. 
X 3 in. X j in. 
12 slices 
18.0 
132 
588 
528 
1248 
1 slice 3 in. X 
3 in. X 1 in. 
1.4 
10 
48 
42 
BREAD, BISCUIT, AND MUFFINS - Continued APPENDIX 
395 
4 tbsp, butter 
i egg 
i cup milk 
Graham Muffins 
i cup graham 
flour 
i cup white flour 
| cup sugar 
i tsp. salt 
i cup milk 
i egg 
2 tbsp, melted 
butter 
ii muffins 
20.0 
186 
234 
1040 
1460 
J muffin 
1-4 
13 
16 
7i 
4 tsp. baking 
powder 
Griddle Cakes 
2 cups flour 
i tbsp, melted 
butter 
2 cups sour milk 
i tbsp, sugar 
i egg 
i tsp. soda 
j tsp. salt 
14 cakes 45 in. 
diam. 
25-0 
191 
34i 
826 
1358 
1 cake 4! in. 
diam. 
1.8 
14 
25 
61 396 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
5 .? 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
t/) 
_< V 
0J2 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
One Egg Muffins 
2 cups flour 
4 tsp. baking 
powder 
J tsp. salt 
2 tbsp, sugar 
i cup milk 
2 tbsp, melted 
butter 
i egg 
Old New England 
Corn Bread 
2 cups cornmeal 
i cup flour 
j cup suet 
| cup molasses 
Popovers 
x cup flour 
| tsp. salt 
io muffins 
Loaf i in. X 6 in. 
X 8 j in. 
16.6 
20.0 
160 
160 
310 
59° 
846 
1250 
1316 
2000 
f muffin 
Piece 25 in. X 1 
in. X 1 in. 
1.2 
1.0 
12 
8 
24 
30 
64 
62 
BREAD, BISCUIT, AND MUFFINS - Continued APPENDIX 
397 
1 cup milk 
2 eggs 
| tsp. melted 
butter 
7 popovers 
i5-° 
128 
188 
39° 
706 
1 popover 
2.0 
18 
27 
55 
Twin Mountain 
Muffins 
| cup butter 
j cup sugar 
i egg 
t cup milk 
2 cups flour 
4 tsp. baking 
powder 
♦ 
io muffins 
14.8 
138 
546 
810 
1494 
j muffin 
1.0 
9 
36 
55 
Waffles 
2 cups flour 
2 tbsp, butter 
3 eggs 
i tbsp, sugar 
i cup milk 
3 tsp. baking 
powder 
6 waffles 6 in. 
diam. 
13.6 
201 
498 
7i7 
1416 
I waffle 6 in. 
diam. 
0.9 
14 
35 
5i 398 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Angel Cake 
i cup sugar 
s cup flour 
Whites 8 eggs 
i tsp. vanilla 
i tsp. cream of 
tartar 
Loaf 2 j in. X sf 
in. X si in. 
14.O 
156 
12 
1092 
1260 
Piece if in. X 2 
in. X 25 in. 
1-3 
12 
I 
87 
Apple Sauce Cake 
i cup sugar 
2 tbsp, butter 
i cup apple sauce 
2 cups flour 
i tsp. soda 
j cup raisins 
Spices 
Loaf st in. X 8 in. 
X if in. 
21.2 
Il6 
281 
2077 
2474 
Piece i| in. X | 
in. X in. 
0.8 
5 
II 
84 
Chocolate Cake 
I cup butter 
i cup sugar 
CAKES AND COOKIES APPENDIX 
399 
2 eggs 
| cup milk 
i| cups flour 
2 j tsp. baking 
powder 
2 sq. chocolate 
Loaf si in. X io| 
in. X 2| in. 
28.0 
165 
1252 
1653 
3070 
Piece 2 j in. X 25 
in. X f in. 
0.9 
5 
4i 
54 
Chocolate Drop 
Cookies 
| cup butter 
i cup brown sugar 
| cup milk 
2 cups flour 
2 eggs 
3 sq. chocolate 
i cup nut meats 
2 tsp. soda 
2 tsp. vanilla 
56 cookies 2J in. 
diam. 
32.0 
292 
1980 
1488 
3760 
1 j cookies 2$ in. 
diam. 
0.8 
8 
52 
40 
Cream Puff Shells 
i cup flour 
J cup butter 
4 eggs 
x cup water 
20 puffs 
11.6 
158 
1017 
335 
1510 
1 i puffs 
0.8 
IO 
68 
22 400 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Gingerbread I 
i cup molasses 
| cup water 
cups flour 
i tsp. soda 
ij tsp. ginger 
4 tbsp, melted 
butter 
| tsp. salt 
Loaf 8| in. X 9 in. 
X 1 in. 
25-5 
143 
456 
1590 
2189 
Piece 1 in. X ij 
in. X 2 in. 
1.1 
7 
21 
72 
Gingerbread II 
i cup molasses 
i cup sour milk 
25 cups flour 
if tsp. soda 
2 tsp. ginger 
I tsp. salt 
| cup melted 
butter 
Loaf 9I in. X 10 
in. X 1 in. 
30.0 
l8l 
508 
1718 
2407 
Piece 1 in. X 2 
in. X 2 in. 
1.2 
8 
22 
70 
CAKES AND COOKIES - Continued APPENDIX 
401 
Hermits 
I cup butter 
f cup sugar 
i egg 
2 tbsp, milk 
50 cookies 2 
diam. 
in. 
18.5 
127 
617 
1372 
2116 
2| cookies 2 in. 
diam. 
o-9 
6 
29 
6S 
if cups flour 
2 tsp. baking 
powder 
j cup raisins 
Marguerites 
i egg white 
2 tbsp, powdered 
sugar 
8 crackers 
3-7 
43 
164 
193 
400 
2 crackers 
0.9 
10 
4i 
49 
12 nuts 
8 saltines 
Molasses Cookies I 
i cup molasses 
1 cup lard 
| cup oleomargar- 
ine 
i tbsp, ginger 
i tbsp, soda 
2 tbsp, milk 
2 cups bread flour 
73 cookies 2 
diam. 
in. 
17-4 
136 
820 
1504 
2460 
3 cookies 2 in. 
diam. 
0.7 
6 
34 
60 402 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Molasses Cookies 
II 
i cup molasses 
| cup butter 
J cup lard 
25 cups flour 
2 tbsp, milk 
i tbsp, ginger 
i tbsp, soda 
i tsp. salt 
68 cookies 2| in. 
diam. 
27.O 
170 
949 
1830 
2949 
25 cookies 2} in. 
diam. 
0.9 
6 
32 
62 
Oatmeal Cookies 
i egg 
| cup sugar 
| cup skim milk 
| cup oatmeal 
2 cups flour 
2 tbsp, crisco 
i cup raisins 
| cup peanuts 
20 cookies 3 in. 
diam. 
18.7 
290 
551 
1780 
2621 
i cooky 3 in. 
diam. 
0-7 
11 
21 
68 
CAKES AND COOKIES - Continued APPENDIX 
403 
2 tsp. baking 
powder 
i tsp. salt 
Oatmeal Wafers 
i cup oatmeal 
i cup rolled oats 
2 cups flour 
| cup sugar 
i tsp. salt 
| tsp. soda 
1 cup crisco 
| cup hot water 
30 wafers 2$ in. 
diam. 
15-0 
327 
616 
1858 
2801 
1 wafer 2$ in. 
diam. 
o-5 
11 
23 
66 
One Egg Cake 
1 cup butter 
J cup sugar 
i egg 
J cup milk 
ij cups flour 
2j tsp. baking 
powder 
Loaf if in. X 3I 
in. X 41 in. 
16.0 
123 
502 
959 
1584 
Piece if in. X ij 
in. X i| in. 
1.0 
8 
32 
60 404 
FEEDING THE FAMILY 
Food 
/alue of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Peanut Cookies 
2 tbsp, butter 
{ cup sugar 
i egg 
f cup (scant) flour 
2 tbsp, milk 
| cup chopped 
peanuts 
| tsp. lemon juice 
i tsp. baking 
powder 
| tsp. salt 
Plain Cookies 
| cup butter 
i cup sugar 
i egg 
| cup milk 
2 tsp.bakingpowder 
2? cups flour 
18 cookies 2 in. 
diam. 
6o cookies 2| in. 
diam. 
9-3 
26.0 
I32 
166 
493 
957 
529 
1788 
1154 
2911 
if cookies 2 in. 
diam. 
2 cookies 2| in. 
diam. 
0.8 
0-9 
II 
6 
43 
33 
46 
6l 
CAKES AND COOKIES - Continued APPENDIX 
405 
Sponge Cake 
6 eggs 
i cup sugar 
i cup flour 
i tbsp, lemon juice 
| rind one lemon 
i tsp. salt 
Loaf io in. X 4j 
in. X i j in. 
16.0 
192 
323 
ii77 
1692 
Piece i| in. X 15 
in. X 2 in. 
0.9 
11 
19 
70 
Sponge Cake 
Hot Water 
2 eggs 
i cup sugar 
i cup flour 
tsp. baking 
powder 
2 tsp. lemon juice 
f cup hot water 
Sheet 8| in. X 8| 
in. X f in. 
12.7 
98 
95 
1162 
1355 
Piece 2 in. X 2| 
in. X 5 in. 
0.9 
7 
7 
86 
White Mountain 
Icing 
i cup sugar 
i egg white 
| cup water 
11 cups 
8.7 
12 
1 
840 
853 
25 tbsp. 
1.0 
1 
- 
99 406 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Chocolate Fudge 
2 cups sugar 
j cup milk 
i tbsp, butter 
2 sq. chocolate 
i tsp. vanilla 
Sheet 6 in. X 4 in. 
X i in. 
20.6 
56 
444 
1744 
2244 
Piece 1 j in. X | 
in. X 1 in. 
0-9 
2 
20 
78 
Chocolate Nut 
Caramels 
f cup condensed 
milk 
1 cup cream 
2 cups sugar 
| cup glucose 
2 sq. chocolate 
I cup English wal- 
nuts 
J cup almonds 
Sheet 8 in. X 4 in. 
X i in. 
26.0 
173 
1260 
2459 
3892 
Piece 1 in. X 1 in. 
X f in. 
0-7 
4 
32 
64 
CANDIES APPENDIX 
407 
Coconut Cara- 
mels 
i cup condensed 
milk 
| cup cream 
5 cup maple 
syrup 
2 cups sugar 
j cup glucose 
i cup coconut 
Sheet 8 in. X 4 in. 
X i in. 
26.0 
118 
881 
2736 
3735 
Piece 1 in. X 1 in. 
X t in. 
o-7 
3 
24 
73 
Penouche 
i cup brown 
sugar 
1 cup milk 
Sheet 3 in. X 4} 
8.2 
171 
749 
Piece 1 in. X 1 
18 
6 English wal- 
nuts 
i tsp. butter 
| tsp. vanilla 
in. X i in. 
22 
942 
in. X if in. 
0.9 
2 
80 408 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Apple Snow 
3 egg whites 
t cup steamed 
apple pulp 
| cup sugar 
51 cups 
15-7 
48 
18 
696 
762 
f cup 
2.0 
6 
2 
92 
Apple Tapioca 
j cup tapioca 
4 apples 
i cup sugar 
3 cups water 
Few grains salt 
2 j CUpS 
34-5 
6 
12 
932 
950 
1 cup 
3-6 
1 
I 
98 
Boiled Custard 
2 cups milk 
3 egg yolks 
i cup sugar 
| tsp. vanilla 
2 CUpS 
15.0 
9i 
303 
298 
692 
i cup 
(scant) 
2.2 
13 
44 
43 
CUSTARDS, PUDDINGS, AND ICES APPENDIX 
409 
Brown Betty 
2 cups bread 
crumbs 
4 tbsp, butter 
3 large apples 
i cup sugar 
i cup water 
21 cups 
25-5 
44 
434 
762 
1240 
i cup 
2.1 
3 
35 
62 
Chocolate blanc 
MANGE 
3 tbsp, corn- 
starch 
2 cups milk 
| cup sugar 
r| sq. chocolate 
j tsp. vanilla 
2 j cups 
21.2 
88 
362 
627 
1077 
1 cup 
(scant) 
1.9 
8 
33 
59 
Cornstarch blanc 
mange 
4 tbsp, corn- 
starch 
1 cup sugar 
2 cups milk 
5 tsp. vanilla 
2 CUpS 
19-5 
64 
176 
493 
733 
i cup 
2-7 
9 
24 
67 410 
FEEDING THE FAMILY 
Food Valve of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
1 Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Cottage Pudding 
| cup butter 
f cup sugar 
i egg 
i cup milk 
2f cups flour 
4 tsp. baking 
powder 
| tsp. salt 
2 loaves 6 in. X 
4 in. X in. 
24-3 
179 
549 
1372 
2100 
Slice if in. X 2 in. 
X 2j in. 
1.1 
7 
26 
67 
Cup Custard 
3 cups milk 
3 eggs 
6 tbsp, sugar 
3s cups 
33-8 
172 
400 
458 
1030 
3 cup 
3-3 
17 
39 
44 
Date Pudding I 
i j cups dates 
ij cups flour 
I cup sugar 
i cup drippings 
| tsp. cinnamon 
Loaf 4 in. diam. 
6 in. high 
20.0 
123 
743 
1620 
2486 
Slice 1 in. X 1 in. 
X i| in. 
0.8 
5 
3° 
65 
CUSTARDS, PUDDINGS, AND ICES - Continued APPENDIX 
411 
Date Pudding II 
{ cup butter 
| cup molasses 
1 cup milk 
i egg 
i j cups graham 
flour 
i cup dates 
| tsp. soda 
| tsp. salt 
2 loaves 3 in. 
diam. 45 in. high 
24-3 
i57 
565 
1390 
2112 
Slice 3 in. diam. 5 
in. thick 
1.1 
7 
27 
66 
Lemon Ice 
i cup water 
8 tbsp, sugar 
4 tbsp, lemon juice. 
if cups 
i3-5 
- 
- 
427 
427 
i cup 
(scant) 
3-i 
- 
- 
100 
Lemon Jelly 
| cup sugar 
i tbsp, gelatin 
| cup lemon juice 
if cups water 
2 cups 
16.8 
38 
- 
397 
435 
i cup 
3-8 
9 
- 
9i 
Lemon Milk 
Sherbet 
2 J cups milk 
i J cups sugar 
| cup lemon juice 
4i cups 
30.8 
66 
179 
1329 
1574 
1 cup 
i-9 
4 
12 
84 412 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Peach Ice Cream 
6 peaches 
| cup sugar 
i cup thick cream 
i cup milk 
4 cups 
30.2 
66 
842 
747 
1655 
i cup 
1.8 
4 
Si 
45 
Prune Souffle 
| lb. prunes (un- 
cooked) 
5 egg whites 
J cup sugar 
3 s cups 
16.O 
85 
3 
772 
860 
i cup 
1.8 
IO 
- 
9° 
Raspberry Sherbet 
x qt. raspberries 
ii cups sugar 
i cup water 
2 tbsp, lemon 
juice 
i egg white 
3i cups 
26.5 
14 
1 
1241 
1256 
i cup 
2.1 
1 
- 
99 
CUSTARDS, PUDDINGS, AND ICES - Continued APPENDIX 
413 
Rice Pudding I 
| cup boiled rice 
j cup milk 
i egg 
i tbsp, sugar 
j tsp. lemon extract 
if cups 
8.2 
45 
85 
130 
260 
I cup 
(scant) 
3-i 
18 
32 
50 
Rice Pudding II 
(Creamy) 
2 cups milk 
1 cup rice 
13 cups 
14.1 
79 
175 
392 
646 
icup 
2.2 
12 
27 
61 
i cup sugar 
i tsp. salt 
Rice Pudding III 
1 cup rice 
30 raisins 
6 tbsp, sugar 
1 cup milk 
2 cups water 
| tsp. salt 
4| cups 
18.0 
89 
87 
992 
1168 
icup 
i-5 
8 
7 
85 
Snow Pudding 
1 tbsp, gelatin 
1 cup sugar 
3 egg whites 
| cup lemon juice 
1 j cups water 
6 cups 
20.0 
88 
1 
836 
925 
I cup 
2.2 
10 
- 
90 414 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Spanish Cream 
i tbsp, gelatin 
2 cups milk 
2 eggs 
| cup sugar 
j tsp. vanilla 
4$ cups 
n-5 
82 
132 
251 
465 
I cup 
2-5 
18 
28 
54 
Tapioca-Cornmeal 
Pudding 
5 tbsp, tapioca 
4 tbsp, cornmeal 
5 cups skim milk 
j cup molasses 
| cup sugar 
3 tbsp, butter 
| tsp. salt 
2| cups 
29.6 
192 
338 
1154 
1684 
2 tbsp. 
1.8 
II 
20 
69 
Tapioca Cream 
2 cups milk 
| cup sugar 
3 cups 
22.0 
91 
219 
456 
766 
1 cup 
2.8 
12 
28 
60 
CUSTARDS, PUDDINGS, AND ICES - Continued APPENDIX 
415 
3 tbsp, tapioca 
i egg 
I tsp. vanilla 
■ 
Vanilla Ice Cream 
I 
i qt. thin cream 
s cup sugar 
i J tbsp, vanilla 
4 qt. 
37-2 
92 
1508 
790 
2390 
21 tbsp. 
1.6 
4 
63 
33 
Vanilla Ice Cream 
II 
2 cups skim milk 
i tbsp, flour 
i cup sugar 
i egg 
i qt. thin cream 
2 tbsp, vanilla 
2 qt. 
57-7 
184 
1568 
1122 
2874 
i cup 
2.0 
6 
55 
39 416 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Eggs a la Golden- 
rod 
2 cups milk 
4 tbsp, flour 
4 tbsp, butter 
8 eggs 
8 slices bread 
8 servings 
45-3 
404 
955 
928 
2287 
| serving 
2.0 
18 
42 
40 
Seasonings 
Egg Timbale 
i egg 
1 cup milk 
Seasonings 
I cup 
7-8 
49 
i°5 
36 
190 
i cup 
4-2 
26 
55 
19 
Scrambled Eggs 
5 eggs 
5 cup milk 
2 tbsp, butter 
Seasonings 
cups 
12.7 
119 
440 
25 
584 
I cup 
2.1 
20 
76 
4 
EGGS AND CHEESE DISHES APPENDIX 
417 
Cheese Souffle 
2 tbsp, butter 
3 tbsp, flour 
| cup milk 
| cup cheese 
3 eggs. 
Seasonings 
3 cups 
U.S 
119 
467 
75 
661 
i cup 
1.7 
18 
70 
12 
Cheese Straws 
i tbsp, butter 
j cup flour 
i cup bread 
crumbs 
2 tbsp, milk 
i cup grated cheese 
Seasonings 
28 straws 5 in. X 
j in. X f in. 
8.0 
182 
542 
326 
1050 
2§ straws 5 in. X 
f in. X f in. 
0.8 
17 
52 
3i 
Macaroni and 
Cheese 
| cup uncooked 
macaroni 
| cup grated cheese 
i tbsp, flour 
i| tbsp, butter 
f cup milk 
3 tbsp, bread 
crumbs 
5 cups 
21.0 
170 
39° 
444 
1004 
a cup 
2.1 
17 
39 
44 418 
FEEDING THE FAMILY 
Food Value or Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Nut and Cheese 
Roast 
i cup grated cheese 
i cup chopped 
walnuts 
i cup dry bread 
crumbs 
2 tbsp, chopped 
onion 
i tbsp, butter 
2 tbsp, lemon 
juice 
Salt and pepper 
Loaf 3 in. X 4 in. 
X i| in. 
14.8 
232 
1060 
266 
1558 
Slice i{ in. X ij 
in. X t in. 
0.9 
15 
68 
17 
Rice Fondue on 
Crackers 
i tbsp, raw rice 
4 tbsp, grated 
cheese 
| tbsp, milk 
4 crackers and 8 
tbsp, sauce 
4.4 
72 
L53 
96 
321 
if crackers and 
21 tbsp, sauce 
1-4 
22 
48 
30 
EGGS AND CHEESE DISHES - Continued APPENDIX 
419 
i egg 
4 saltines 
Seasonings 
Rice with Cheese 
and Tomatoes 
i cup uncooked 
rice 
8 oz. American 
cheese 
i pt. canned to- 
matoes 
4$ cups 
37-5 
347 
746 
7°7 
1800 
Jcup 
2.1 
19 
42 
39 
Samp Baked with 
Cheese 
i cup samp (un- 
cooked) 
4| cups 
38.0 
132 
194 
627 
953 
1 cup 
4-o 
14 
20 
66 
2 oz. cheese 
Salt 
Welsh Rarebit 
| cup milk 
i cup grated cheese 
i egg 
i cup rarebit and 
toast 
10.7 
185 
478 
177 
840 
i j tbsp, rarebit 
and | slice 
i-3 
22 
57 
21 
2 tsp. butter 
4 slices toast 
Seasonings 
toast 420 
FEEDING THE FAMILY 
Food Value oe Recipe 
ioo-Calorie Portion 
Measure 
uO © 
£ 8 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Apple Sauce 
4 large apples 
6| tbsp, sugar 
Water 
2 3 CUpS 
23-0 
9 
26 
636 
671 
i cup 
3-5 
1 
3 
96 
Baked Apple 
i large apple 
2 tbsp, sugar 
i tbsp, water 
i serving 
4-5 
3 
5 
IQ2 
200 
j serving 
2-3 
I 
3 
96 
Baked Apple with 
Whipped Cream 
i large apple 
i tbsp, sugar 
i tbsp, water 
i tbsp, cream 
i serving 
4.8 
3 
61 
136 
200 
j serving 
2-4 
I 
31 
68 
Cranberry Jelly 
4 cups cranberries 
i cup water 
3l cups 
30.0 
12 
41 
1929 
1982 
2 tbsp. 
1-5 
- 
1 
99 
2 cups sugar 
FRUITS APPENDIX 
421 
Cranberry Sauce 
i cup cranberries 
| cup sugar 
| cup water 
i| cups 
8.0 
2 
6 
512 
520 
1 cup 
(scant) 
x-5 
- 
1 
99 
Stewed Dried 
Apricots 
i lb. apricots 
i cup sugar 
Water 
Si cups 
56.4 
85 
4i 
1974 
2100 
i cup 
2-7 
4 
2 
94 
Stewed Peaches 
2 peaches 
2 tbsp, sugar 
1 cup water 
<cup 
5-5 
4 
1 
153 
158 
J cup 
3-5 
2 
- 
98 
Stewed Prunes 
i lb. prunes 
i cup sugar 
Water 
48 prunes and 4 
cups juice 
56-0 
32 
- 
2036 
2068 
2 prunes and 2 
tbsp, juice 
2.8 
2 
- 
98 
Stewed Rhubarb 
i cup rhubarb (f 
in. pieces) 
8J tbsp, sugar 
2j cups 
7.6 
3 
7 
448 
458 
I cup 
i-7 
1 
2 
97 422 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Beef Loaf 
2 lb. lean beef 
i egg 
2 tbsp, melted 
butter 
Seasonings 
Loaf 4 in. X 6 in. 
X 2| in. 
26.0 
719 
1092 
- 
l8ll 
Slice 4 in. X 6 in. 
X | in. 
i-4 
40 
60 
- 
Beef Stew with 
Vegetables 
| lb. beef plate 
| cup carrot cubes 
i onion 
3 potatoes 
| cup turnip cubes 
f cup flour 
Water and season- 
ings 
41 cups 
34-0 
183 
510 
439 
1132 
1 cup 
3° 
16 
45 
39 
Codfish Balls 
i cup codfish 
2 cups potato 
MEATS, FISH, AND POULTRY 2 tbsp, butter 
i egg 
Fat for frying 
10 balls 2 in. diam. 
16.6 
138 
632 
210 
980 
1 ball 2 in. diam. 
i-7 
14 
65 
21 
Creamed Chicken 
1 cup canned 
chicken 
i tbsp, butter 
i tbsp, flour 
| cup milk 
1 cup 
7.2 
72 
3i5 
48 
435 
i cup 
(scant) 
1.6 
16 
73 
11 
Creamed Salt Cod 
2 cups salt cod 
(shredded) 
i cup skim milk 
i cup water 
3 tbsp, butter 
4 tbsp, flour 
4 cups 
18.4 
243 
343 
161 
747 
i cup 
2-5 
32 
46 
22 
Creamed Dried 
Beef I 
i oz. dried beef 
(slice 4 in. X 5 in.) 
1 tbsp, beef drip- 
pings 
1 tbsp, flour 
f cup milk 
Seasonings 
s CUp 
6.0 
4° 
162 
48 
250 
i cup 
(scant) 
2.4 
16 
65 
19 
APPENDIX 
423 424 
FEEDING THE FAMILY 
Food 
Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
A " u 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Creamed Dried 
Beef II 
| cup (2 oz.) dried 
beef 
1 cup milk 
2 tbsp, butter 
2 tbsp, flour 
Seasonings 
Creamed Salmon on 
Toast 
| cup salmon 
| cup skim milk 
1 tbsp, oleomar- 
garine 
1 j tbsp, flour 
2 slices toast 
11 cups 
i cup salmon and 
toast 
12.0 
10.0 
106 
92 
322 
178 
92 
i54 
520 
424 
i cup 
(scant) 
1 cup salmon and 
| slice toast 
2-3 
2-4 
20 
22 
62 
42 
18 
36 
MEATS, FISH, AND POULTRY - Continued APPENDIX 
425 
Irish Stew with 
Dumplings 
Stew: 
2 lb. mutton 
2 lb. potatoes 
(4 cups) 
5 lb. carrots 
(i cup) 
1 lb. turnips 
(f cup) 
f cup flour 
I small onion 
Seasonings 
Dumplings: 
2 cups flour 
2 cups chopped 
suet 
t cup milk 
4 tsp. baking 
powder 
| tsp. salt 
4 qts. and 12 
dumplings 
I35-Q 
804 
3943 
2310 
7057 
f cup and 
5 dumpling 
1.9 
12 
56 
32 426 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Meat Pie 
Pastry: 
i j cups flour 
| cup crisco 
| tsp. baking 
powder 
i tsp. salt 
Filling: 
j lb. beef rump 
5 medium po- 
tatoes 
I Ib.carrots 2 
large) 
J oz. salt pork 
i small onion 
3 tbsp, corn- 
starch 
i tbsp, butter 
Seasonings 
Pie 9 in. diam. 3! 
in. deep or 
8 large servings 
52.0 
320 
I3U 
1416 
3050 
i serving 
1-7 
IO 
43 
47 
5 
8 
c 
U 
I 
>< 
H 
U 
B 
Am 
§ 
< 
E 
cn 
E 
co 
w APPENDIX 
427 
Poultry Stuffing 
2 cups soft bread 
crumbs 
2 tbsp, melted 
butter 
{ cup milk 
Seasonings 
1 cup 
5-o 
58 
300 
266 
624 
1 cup 
0.8 
9 
48 
43 
Salmon Loaf 
i cup salmon 
I cup bread 
crumbs 
I j cups 
11.2 
205 
288 
57 
550 
i cup 
2.1 
37 
52 
11 
i egg 
i tsp. butter 
Seasonings 
Stuffed Beef 
Heart 
i beef heart (3 lb.) 
9 oz. salt pork 
i heart and gravy 
48.0 
94° 
2810 
468 
4218 
Slice 2j in. X 2| 
in. X J in. and 
1.0 
21 
68 
11 
6 oz. bread crumbs 
J cup flour 
Seasonings 
1 tbsp, gravy 428 
FEEDING THE FAMILY 
Food Value of Recipe 
100-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
| Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Stuffed Steak 
2 lb. lean steak 
2 oz. suet 
4 oz. bread crumbs 
Seasonings 
Roll 6 in. or 7 in. 
long 3 in. diam. 
36.0 
800 
1051 
256 
2107 
Slice 3 in. diam. 
| in. thick 
1-7 
39 
49 
12 
Swiss Steak 
i lb. lean beef 
round 
j cup flour 
2 tbsp, drippings 
i slice onion 
i tbsp, vinegar 
Seasonings 
Piece 4$ in. x 7 in. 
X 1 in. 
15-0 
418 
585 
212 
1215 
Piece 4 in. X 1 in. 
X f in. 
1.2 
35 
48 
17 
Tunny Fish A la 
Newburg 
2 cups tunny fish 
3 tbsp, butter 
i j tsp. flour 
i tsp. lemon juice 
2 cups 
16.O 
318 
538 
37 
893 
1 cup 1 
(scant) 
1.8 
36 
60 
4 
MEATS, FISH, AND POULTRY - Continued APPENDIX 
429 
2 egg yolks 
j cup skim milk 
Seasonings 
Veal Cutlets 
if lb. veal 
(trimmed) 
2 eggs 
4 tbsp, butter 
6 tbsp, flour 
i cup bread 
crumbs 
3 cups water 
Seasonings 
6 servings 
33-8 
512 
875 
310 
1697 
I serving 
2.0 
30 
52 
18 430 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Apple Pie 
4 apples 
| cup sugar 
Water 
Plain pastry 
for 2 crusts 
Pie 9 in. diam. 
28.0 
64 
744 
1022 
1830 
Sector 11 in. at 
circumference 
1.6 
3 
41 
56 
Cranberry Pie 
2 cups cranberries 
i cup sugar 
| cup water 
Plain pastry for 
undercrust and 
strips over top 
Pie 8 in. diam. 
21.2 
28 
266 
Il68 
1462 
Sector if in. at 
circumference 
1-4 
2 
18 
80 
Cream Pie with 
Meringue 
2 cups milk 
5 tbsp, flour 
I cup sugar 
Pie io in. diam. 
25.8 
163 
594 
840 
1597 
Sector iA in. 
at circum- 
ference 
1.6 
IO 
37 
53 
PIES APPENDIX 
431 
2 eggs 
Flavoring 
Plain pastry for 
undercrust 
Lemon Meringue 
Pie 
3 eggs 
11 cups sugar 
2 tbsp, flour 
3 tbsp, powdered 
sugar 
2 cups water 
Juice 2 lemons 
Plain pastry for 
undercrust 
Pie 9 in. diam. 
27.0 
140 
729 
1831 
2700 
Sector 1 in. at 
circumference 
1.0 
5 
27 
68 
Plain Pastry 
i| cups flour 
3 tbsp.lard 
3 tbsp, butter 
J tsp. salt 
Water 
3 crusts 9 in. 
diam. 
10.2 
(un- 
cooked) 
8-5 
(cooked) 
64 
653 
420 
ii37 
J of 1 crust 9 
in. diam. 
0.9 
(un- 
cooked) 
o-7 
(cooked) 
6 
58 
36 432 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Raisin and Cran- 
berry Pie 
i cup cranberries 
i cup raisins 
i cup sugar 
i tbsp, flour 
i cup water 
Plain pastry for 2 
crusts 
Pie 8 in. diam. 
25-0 
84 
702 
1736 
2522 
Sector 1 in. at 
circumference 
1.0 
3 
27 
70 
Rhubarb Pie 
2 J cups rhubarb 
if cups sugar 
1 egg 
2| tbsp, flour 
Plain pastry for 2 
crusts 
Pie 9 in. diam. 
31-2 
92 
326 
1384 
1802 
Sector if in. at 
circumference 
1-7 
5 
18 
77 
PIES - Continued APPENDIX 
433 
Squash Pie 
i| cups cooked 
squash 
2 eggs 
| cup brown sugar 
2 tbsp, molasses 
i| cups skim milk 
Plain pastry for 
undercrust 
Pie g in. diam. 
25.0 
132 
357 
907 
1396 
Sector 2 in. at 
circumference 
1.8 
IO 
25 
65 FEEDING THE FAMILY 
434 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
' Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Banana Salad 
4 bananas 
i tbsp, lemon 
juice 
8 lettuce leaves 
j cup chopped 
peanuts 
| cup boiled dress- 
ing 
Boiled Salad 
Dressing 
2 egg yolks 
| tbsp, flour 
i j tbsp, sugar 
i| tbsp, melted 
butter 
f cup milk 
| cup vinegar 
Seasonings 
8 servings 
if cups 
23.2 
13-0 
105 
47 
317 
292 
459 
123 
881 
462 
1 small serving 
I cup 
2.6 
2.8 
12 
IO 
36 
64 
52 
26 
SAI.ADS AND DRESSINGS APPENDIX 
435 
Cheese and Pine- 
apple Salad 
5 head lettuce 
6 slices canned 
pineapple 
i cream cheese 
6 tbsp. French 
dressing 
6 servings 
22.4 
121 
754 
440 
1315 
| serving 
i-7 
9 
58 
33 
Chicken Salad 
i cup cooked 
chicken 
i cup celery 
8 lettuce leaves 
4 tbsp. French 
dressing 
4 tbsp, mayonnaise 
dressing 
8 servings 
14.1 
112 
783 
20 
9i5 
1 small serving 
1.6 
12 
86 
2 
Cole Slaw 
2 cups shredded 
cabbage 
i cup thick cream 
11 tbsp, vinegar 
Seasonings 
2 j cups 
7.2 
i5 
202 
42 
259 
1 cup 
2.8 
6 
78 
16 436 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Egg Salad 
2 eggs 
4 leaves lettuce 
2 j tbsp, mayon- 
naise 
2 servings 
6.6 
65 
395 
4 
464 
I serving 
1.4 
14 
85 
I 
French Dressing 
4 tbsp, olive oil 
2 tbsp, vinegar 
Seasonings 
6 tbsp. 
2-5 
- 
400 
- 
400 
i| tbsp. 
0.6 
- 
IOO 
- 
Fruit Salad 
f lb. grapes 
3 small oranges 
i small banana 
24 walnuts 
9 leaves lettuce 
1 cup mayonnaise 
dressing 
6 cups 
36.8 
80 
1780 
515 
2375 
1 cup fruit and j 
tbsp, mayon- 
naise 
i-5 
3 
75 
22 
SALADS AND DRESSINGS - Continued APPENDIX 
437 
Lettuce Salad 
with French 
Dressing 
i head lettuce 
6 tbsp. French 
dressing 
9 servings 
II.O 
i3 
9°7 
30 
95° 
1 small serving 
1.2 
1 
95 
4 
Mayonnaise 
Dressing 
i egg yolk 
i tsp. sugar 
i tbsp, lemon juice 
i tbsp, vinegar 
t cup olive oil 
Seasonings 
if cups 
8.8 
12 
1740 
41 
1793 
1 tbsp. 
0.5 
1 
97 
2 
Potato Salad 
i large potato 
6 small leaves 
lettuce 
2 J tbsp, mayonnaise 
2 servings 
7-3 
14 
282 
124 
420 
j serving 
i-7 
3 
68 
29 
Sardine Salad 
5 sardines 
2 egg yolks 
i egg white 
2 leaves lettuce 
i tsp. mayonnaise 
i large serving 
3-5 
85 
195 
3° 
310 
i serving 
1.1 
27 
63 
10 438 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Tomato and Cu- 
cumber Salad 
6 slices cucumber 
3 slices tomato 
3 leaves lettuce 
i j tbsp, mayon- 
naise 
i serving 
3-7 
8 
149 
28 
I8S 
| serving 
2.0 
4 
81 
15 
Tomato and Let- 
tuce Salad 
4 medium tomatoes 
i head lettuce 
6 servings 
32.0 
38 
999 
125 
1162 
i serving 
2-7 
3 
86 
II 
j cup mayonnaise 
Waldorf Salad 
6 walnut halves 
I medium apple 
J cup cut celery 
i large leaf lettuce 
11 tbsp, mayonnaise 
i large serving 
3-3 
11 
195 
52 
258 
i serving 
1.2 
4 
76 
20 
SALADS AND DRESSING - Continued APPENDIX 
439 
Food Value or Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Brown Sauce 
2 tbsp, butter 
| slice onion 
3 tbsp, flour 
i cup brown stock 
Seasonings 
ij cups 
7-8 
32 
112 
84 
228 
5 cup 
3-4 
14 
49 
37 
Brown Sugar 
Sauce 
| cup brown sugar 
| tbsp, cornstarch 
i cup water 
i tsp. vinegar 
i cup (very full) 
9-9 
- 
- 
33° 
330 
5 tbsp. 
3-o 
- 
- 
IOO 
Charlotte Russe 
Filling 
i cup thick cream 
| cup skim milk 
I tsp. gelatin 
J cup sugar 
4 tbsp, water 
2| cups 
17.2 
44 
879 
254 
1177 
1 cup 
i-5 
4 
74 
22 
SAUCES AND FILLINGS 440 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Cream Filling I 
f cup sugar 
j cup flour 
2 eggs 
2 cups milk 
i tsp. vanilla 
2 3 CUpS 
22.7 
130 
293 
812 
1235 
3$ tbsp. 
1.8 
IO 
24 
66 
Cream Filling II 
i cup thick cream 
| cup milk 
i egg white 
| cup sugar 
i tsp. vanilla 
3 cups 
14.6 
56 
9°9 
205 
II7O 
1 cup 
1.2 
5 
77 
18 
Cream Sauce 
i cup thick cream 
j cup skim milk 
| cup powdered 
sugar 
i tsp. vanilla 
I j cups 
10.0 
22 
595 
256 
873 
i cup 
1.1 
3 
68 
29 
SAUCES AND FILLINGS - Continued APPENDIX 
441 
Hard Sauce 
| cup butter 
| cup powdered 
sugar 
| tsp. lemon extract 
j tsp. vanilla 
t cup 
7-4 
3 
545 
555 
1103 
1 tbsp. 
o-7 
- 
50 
50 
Lemon Sauce 
| cup sugar 
i cup water 
2 tbsp, cornstarch 
2 tbsp, butter 
i| tbsp, lemon 
juice 
8 cup 
10.7 
1 
205 
478 
684 
i cup 
1-5 
- 
30 
70 
Tomato Sauce 
i cup tomato juice 
2 tbsp, flour 
2 tbsp, butter 
| onion 
i pepper corn 
Salt 
I cup 
8-3 
18 
230 
84 
332 
5 tbsp. 
2.5 
5 
70 
25 
White Sauce 
i cup milk 
2 tbsp, flour 
2 tbsp, butter 
| tsp. salt 
I cup 
10.0 
38 
286 
92 
416 
i cup 
2.4 
8 
7o 
22 442 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Clear Tomato 
Soup 
2 cups tomato 
juice 
2 cups water 
2 tsp. sugar 
2 tbsp, butter 
3 tbsp, flour 
Soda and season- 
ings 
4 cups 
32.0 
33 
210 
192 
435 
1 cup 
(scant) 
7-4 
8 
48 
44 
Corn Chowder 
i cup canned 
corn 
2 cups potatoes 
8 soda crackers 
2 cups milk 
i J tbsp, butter 
11 oz. salt pork 
Seasonings 
5 cups 
41-7 
144 
540 
560 
1244 
t cup 
3-3 
12 
43 
45 
SOUPS APPENDIX 
443 
Cream of Aspara- 
gus Soup 
i can asparagus 
i bouillon cube 
4 cups milk 
4 tbsp, butter 
5 tbsp, flour 
2 eggs 
Seasonings 
2 qt. 
60.0 
250 
845 
4i5 
1510 
| cup 
(scant) 
4.0 
17 
56 
27 
Cream of Baked 
Bean Soup 
2 tbsp, butter 
4 tbsp, flour 
11 cups milk 
i cup bean pulp 
i J cups water 
Seasonings 
4 J cups 
21.5 
120 
372 
332 
824 
j cup 
2.6 
15 
45 
40 
Cream of Celery 
Soup 
2 bunches celery 
4 tbsp, butter 
6 tbsp, flour 
3 cups milk 
Seasonings 
5i cups 
40.0 
128 
666 
303 
1097 
j cup 
3-6 
11 
61 
28 444 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Cream of Corn 
Soup 
2 cups canned corn 
2 cups milk 
2 tbsp, butter 
2 tbsp, flour 
2 cups water 
Seasonings 
5i cups 
44-7 
137 
439 
587 
1163 
j cup 
3-9 
12 
38 
50 
Cream of Green 
Pea Soup 
i j cups peas 
i cup milk 
i cup water 
i tbsp, flour 
i tbsp, butter 
Seasonings 
3 cups 
24.O 
72 
207 
176 
455 
i cup 
5-2 
16 
46 
38 
SOUPS - Continued APPENDIX 
445 
Cream of Peanut 
Butter Soup 
i cup milk 
i| tbsp, peanut 
butter 
ij tbsp, flour 
Seasonings 
IJ CUpS 
9.8 
68 
200 
102 
37o 
i cup 
(scant) 
2.6 
18 
54 
28 
Cream of Spinach 
Soup 
4 cups milk 
2 tbsp, butter 
2 2 tbsp, flour 
i cup cooked 
spinach 
Seasonings 
5i cups 
42.0 
153 
554 
278 
985 
I cup 
4.2 
16 
56 
28 
Cream of Tomato 
Soup 
2 cups canned 
tomatoes 
2 tsp. sugar 
i qt. milk 
4 tbsp, flour 
| cup butter 
| medium onion 
Soda and seasonings 
5? cups 
47-6 
165 
927 
388 
1480 
8 CUp 
3-2 
II 
63 
26 446 
FEEDING THE FAMILY 
Food 
Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Lentil Soup 
2 tbsp, lentils (un- 
cooked) 
i j tbsp, flour 
| tbsp, butter 
i tsp. sugar 
j tsp. salt 
2 cups water 
Seasonings 
Lentil and Tomato 
Soup 
| cup lentils 
(cooked) 
i cup tomatoes 
| tsp. sugar 
| tsp. salt 
| onion 
| tsp. lemon rind 
2 cups water 
Seasonings 
2 CUpS 
3 cups 
18.0 
24.2 
34 
104 
54 
12 
112 
256 
200 
372 
1 cup 
f cup 
9.0 
6-7 
17 
28 
27 
3 
56 
69 
SOUPS - Continued APPENDIX 
447 
Oyster Stew I 
i cup (12) oysters 
2 soda crackers 
1 j tbsp, butter 
1 cup milk 
Seasonings 
2 cups 
16.5 
85 
270 
109 
464 
i cup 
(scant) 
3-5 
18 
58 
24 
Oyster Stew II 
18 oysters 
11 cups oyster 
liquor 
5 cups milk 
4 tbsp, butter 
Seasonings 
7 cups 
64.0 
224 
862 
274 
1360 
2 cup 
(large) 
4-7 
16 
63 
21 
Potato Soup 
3 cups milk 
3 medium potatoes 
1 slice onion 
| tbsp, butter 
1 tbsp, flour 
Seasonings 
4 cups 
36.0 
126 
324 
402 
852 
i cup 
(scant) 
4-2 
IS 
38 
47 
Split Pea Soup 
| cup split peas 
1 tsp. flour 
2 cups water 
Seasonings 
2j cups 
23-0 
100 
9 
272 
381 
i cup 
6.0 
26 
2 
72 448 
FEEDING THE FAMILY 
Food Value or Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
ri 1/5 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Asparagus on Toast 
i can (20 stalks) 
asparagus 
4 slices toast 
1 cup white sauce 
4 servings 
30-8 
92 
309 
277 
678 
1 serving 
4.6 
13 
46 
41 
Baked Lentils 
j cup dry lentils 
1 tbsp, bread 
crumbs 
2 tsp. butter 
| small onion 
Water 
Seasonings 
1 cup 
7-0 
107 
86 
252 
445 
t cup 
(scant) 
1.6 
24 
20 
56 
Corn a la Southern 
1 cup canned corn 
1 egg 
I tbsp, butter 
1 cup milk 
Seasonings 
2 cups 
20.8 
95 
243 
252 
59° 
i cup 
3-4 
16 
41 
43 
VEGETABLES APPENDIX 
449 
Creamed Peas 
| cup peas 
5 tbsp, white sauce 
i cup 
6.2 
39 
83 
100 
222 
i cup 
(scant) 
2.7 
18 
37 
45 
Creamed Potatoes 
2 cups potato 
cubes 
2 tbsp, butter 
2 tbsp, flour 
i cup milk 
4 tsp. salt 
3> cups 
20.2 
67 
366 
310 
743 
1 cup 
2.7 
9 
50 
4i 
Creamed Turnips 
3 medium turnips 
| cup milk 
i tbsp, butter 
i tbsp, flour 
Seasonings 
i j cups 
4-3 
29 
147 
116 
292 
J cup 
i-4 
10 
5° 
40 
Glazed Sweet Po- 
tatoes 
6 sweet potatoes 
J cup sugar 
J tbsp, butter 
12 medium halves 
34-3 
70 
107 
1488 
1665 
1 small half potato 
2.1 
4 
7 
89 450 
FEEDING THE FAMILY 
Food Value or Recipe 
100-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
, Calories 
Carbo- 
hydrate 
Calories 
Kidney Bean Stew 
| cup kidney beans 
| onion 
i tbsp, rice 
2 small potatoes 
2 cups canned 
tomatoes 
i tbsp, butter 
Seasonings 
3l cups 
36.0 
189 
130 
411 
730 
2 cup 
4-9 
26 
18 
56 
Lentil Meat Loaf 
| lb. round steak 
i cup cooked lentils 
i egg 
J cup milk 
4 tbsp, butter 
| cup chopped 
walnuts 
| cup bread crumbs 
| small onion 
Loaf 2 in. X 3 in. 
X 5 in. 
18.8 
460 
672 
508 
1640 
Slice if in. X 22- 
in. X | in. 
I.X 
28 
41 
31 
VEGETABLES - Continued APPENDIX 
451 
Lima Beans, But- 
tered 
i cup beans 
i tbsp, butter 
i cup 
5-2 
46 
109 
142 
297 
1 cup 
1.7 
16 
36 
48 
Macaroni Cro- 
quettes 
i cup uncooked 
macaroni 
2J tbsp, butter 
i cup milk 
16 croquettes 
25-0 
208 
898 
9°4 
2010 
1 small croquette 
1.2 
10 
45 
45 
i egg 
| cup flour 
4 tbsp, butter 
11 cups bread crumbs 
Macaroni with To- 
mato Sauce 
i cup macaroni 
(uncooked) 
11 cups tomatoes 
3 tbsp, butter 
3 tbsp, flour 
Seasonings 
4 cups 
33-o 
97 
318 
49° 
905 
5 tbsp. 
3-6 
10 
36 
54 
- 452 
FEEDING THE FAMILY 
Food Value of Recife 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Mashed Potatoes 
5 medium potatoes 
3 tbsp, butter 
1 cup milk 
3< cups 
21.8 
5° 
33° 
310 
690 
1 cup 
(scant) 
3-i 
7 
48 
45 
Nut Loaf 
i cup chopped 
walnuts 
2 eggs 
i cup bread 
crumbs 
j cup milk 
Seasonings 
2$ cups 
14.8 
164 
632 
224 
IO2O 
i cup 
1-4 
16 
62 
22 
Scalloped Onions 
4 onions (io oz.) 
i cup milk 
2 tbsp, flour 
3 tbsp, butter 
1 cup bread crumbs 
2 j CUpS 
22.4 
72 
522 
286 
880 
i cup 
2-5 
8 
59 
33 
VEGETABLES - Continued APPENDIX 
453 
Scalloped Pota- 
toes 
4 medium potatoes 
i tbsp, flour 
I tbsp, butter 
i cup milk 
i tsp. salt 
j tsp. pepper 
4 cups 
22.8 
6o 
196 
396 
652 
1 cup 
3-5 
9 
3° 
61 
Spinach a la Creme 
2 lb. spinach 
2 tbsp, butter 
| cup thick cream 
i tsp. sugar 
Seasonings 
5i cups 
37-2 
9i 
639 
178 
908 
i cup 
4.1 
10 
7° 
20 
Spinach with Egg 
2 cups finely 
chopped spinach 
i hard boiled egg 
i tbsp, butter 
Seasonings 
2 CUpS 
19-4 
56 
153 
46 
255 
t cup 
7-6 
22 
60 
18 
Stewed Mushrooms 
I lb. mushrooms 
3 tbsp, butter 
i tbsp, flour 
i j cups water 
2$ CUpS 
10.0 
32 
333 
75 
44° 
5 cup 
2.3 
8 
75 
17 454 
FEEDING THE FAMILY 
Food Value of Recipe 
ioo-Calorie Portion 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Total 
Calories 
Measure 
Weight 
Oz. 
(cooked) 
Protein 
Calories 
Fat 
Calories 
Carbo- 
hydrate 
Calories 
Stuffed Peppers I 
6 large peppers 
i cup stale bread 
crumbs 
f cup brown sauce 
| cup chopped 
mushrooms 
6 peppers 
25-4 
95 
85 
36° 
540 
1 pepper 
4-7 
17 
16 
67 
Stuffed Peppers II 
6 large peppers 
2 cups boiled rice 
1 cup tomato 
i tbsp, butter 
i onion 
i tsp. salt 
6 peppers 
3^-5 
57 
IIO 
354 
521 
1 pepper 
7-0 
II 
21 
68 
Stuffed Peppers 
III 
6 large peppers 
i| cups bread 
crumbs 
6 peppers 
33-9 
220 
738 
396 
1354 
i pepper 
2-5 
16 
55 
29 
VEGETABLES - Continued APPENDIX 
455 
ii cups chopped 
boiled ham 
Seasonings 
Stuffed Tomato 
i tomato 
i tsp. butter 
i tsp. chopped 
onion 
2 tbsp, bread 
crumbs 
i tsp. chopped 
ham 
i tomato holding 
1 cup 
4.0 
13 
45 
42 
100 
1 tomato holding 
1 cup 
4.0 
13 
45 
42 
Turkish Pilaf 
I cup raw rice 
i tbsp, butter 
i cup water 
ii cups canned 
tomato 
Seasonings 
5i cups 
41.8 
52 
121 
384 
557 
1 cup 
7-5 
9 
22 
69 456 
FEEDING THE FAMILY 
TABLE IV 
Fuel Values in Relation to Cost 
A. Some Foods Costing f Cent or Less per ioo Calories 
Butter (24 cents per pound) 
Corn oil 
Cottonseed oil 
Cornmeal 
Cornstarch 
Corn syrup 
Flour, graham 
rye 
white 
Lard 
Molasses 
Oatmeal 
Oats, rolled 
Oleomargarine (24 cents per 
pound) 
Peas, dried split 
Rice (8 cents per pound) 
Samp 
Suet 
Sugar 
B. Some Foods Costing I to i Cent per ioo Calories 
Apple sauce cake 
Bacon (all fat eaten) 
Baking powder biscuit 
Beans, dried 
Bread, Boston brown 
corn (old New England) 
white 
Chocolate caramels 
Coconut caramels 
Cookies, plain 
Corn flakes 
Cornmeal muffins 
Farina 
Fudge, chocolate 
Gingerbread 
Griddle cakes 
Hermits 
Hominy grits 
Lentils 
Lemon sauce 
Molasses cookies 
Oatmeal cookies 
Oleomargarine (25 to 35 cents per 
pound) 
One egg cake 
One egg muffins 
Peanut butter 
Popovers 
Pork, salt 
Raisins 
Shredded wheat 
Split pea soup 
Sponge cake (hot water) 
Tapioca, pearl 
Wheat, flaked 
C. Some Foods Costing 1 to Cents per ioo Calories 
Apple pie 
Apple sauce 
Apple snow 
Blancmange, chocolate 
cornstarch 
Butter (35 to 50 cents per pound) 
Cheese straws 
Cake, angel 
chocolate 
sponge APPENDIX 
457 
C. Some Foods Costing i to i| Cents per ioo Calories (Confd) 
Chocolate (unsweetened) 
Cocoa (powder) 
Cookies, chocolate drop 
Crackers, graham 
oyster 
soda 
Cranberry pie 
Cream puffs (shells) 
Date pudding, steamed 
Figs (unpressed) 
French toast 
Force 
Grapenuts 
Irish stew with dumplings 
Lemon milk sherbet 
Lemon meringue pie 
Meat pie 
Macaroni 
Macaroni and cheese 
Milk (7 to 13 cents per quart) 
Milk, evaporated 
Milk, condensed, sweetened 
Muffins, graham 
Peanuts 
Penouche 
Potatoes, creamed 
Prunes, stewed 
Rice pudding, creamy 
Rhubarb, stewed 
Salmon, creamed, on toast 
Tapioca (granulated) 
Waffles 
Zwieback 
D. Some Foods Costing i| to 2 Cents per ioo Calories 
Apples, dried 
Beef heart, stuffed 
Butter (52 to 70 cents per pound) 
Brown betty 
Cheese, American 
cottage 
Chocolate (sweet) 
Cup custard 
Eggs a la goldenrod 
Filberts 
Lemon ice 
Lemon jelly 
Lentil soup 
Macaroni croquettes 
Macaroni with tomato sauce 
Marguerites 
Mayonnaise dressing 
Milk (io to 13 cents per quart) 
Olive oil 
Peaches, dried 
Pecans 
Peanut butter soup 
Potatoes, Irish 
Potatoes, sweet 
Prunes 
Prune souffle 
Rice with cheese and tomatoes 
Scalloped potatoes 
Snow pudding 
Squash pie 
Tapioca cream 
Turkish pilaf 
E. Some Foods Costing 2 to 2| Cents per ioo Calories 
Almonds 
Baked bean soup 
Boiled custard 
Boiled salad dressing 
Brown sauce 
Corn chowder 458 
FEEDING THE FAMILY 
E. Some Foods Costing 2 to 25 Cents per ioo Calories (Cont'd) 
Cranberry jelly 
Eggs (27 to 33 cents per dozen) 
Lamb, shoulder 
Lentil meat loaf 
Lemonade 
Milk (14 to 17 cents per quart) 
Pineapple, canned 
Potato soup 
Saltines 
Scalloped onions 
String beans, canned 
Stuffed steak 
Swiss steak 
Tomato soup (cream of) 
Vanilla wafers 
F. Some Foods Costing 2I 
to 3 Cents per ioo Calories 
Baked apples 
Buttermilk 
Corn, canned 
Corn soup (cream of) 
Dates 
Dried beef, creamed 
Egg lemonade 
Flank steak 
French dressing 
Kidney bean stew 
Milk (18 to 20 cents per quart) 
Milk, powdered, skim 
Milk, powdered, whole 
Nut loaf 
Nut and cheese roast 
Onions 
Rice pudding (with egg) 
Spinach soup (cream of) 
Tunny fish a la Newburg 
Apples 
Apple sauce 
Apricots, canned 
dried 
Asparagus soup (cream of) 
Bananas 
Banana salad 
Beef, chuck (all fat eaten) 
liver 
round (all fat eaten) 
Beef loaf 
Beets 
Cabbage 
Cauliflower 
Celery soup (cream of) 
Cheese, cream 
Cheese, Neufchatel 
Cheese souffle 
G. Some Foods Costing 3 to 5 Cents per ioo Calories 
Cheese and pineapple salad 
Club sandwich 
Com a la Southern 
Cole slaw 
Cream 
Eggs (40 to 67 cents per dozen) 
Egg timbale 
Egg salad 
Figs, pressed 
Fruit salad 
Grapefruit 
Honey, strained 
Lady fingers 
Olives, green 
Potato salad 
Peas, canned 
Pears, canned 
Pork chops APPENDIX 
459 
G. Some Foods Costing 3 to 5 Cents per ioo Calories (Cant'd) 
Puffed com 
Puffed rice 
Puffed wheat 
Salmon (canned) 
Salmon loaf 
Sardines (canned) 
Scrambled eggs 
Tomato sauce 
Walnuts 
H. Some Foods Costing 
over 5 Cents per ioo 
Calories 
Asparagus 
Beef, most cuts 
Blackberries 
Blue fish 
Cantaloupe 
Chicken, canned 
creamed 
Carrots (young) 
Celery 
Cod, fresh 
Dried beef 
Grape juice 
Halibut 
Ham, boiled 
Lamb chops 
Lemons 
Lettuce 
Olives, ripe 
Oranges 
Peaches, canned 
fresh 
Pears, fresh 
Peppers, green 
green, stuffed 
Raspberries 
Spinach 
Tomatoes, canned 
Tunny fish 
Turnips, fresh 460 
FEEDING THE FAMILY 
TABLE V 
Symonds's Table of Height and Weight for Men at Different 
Ages 1 
(Based on 74,162 accepted applicants for life insurance.) 
Ages 
15-24 
25-29 
30-34 
35-39 
40-44 
45-49 
50-54 
55-59 
60-64 
65-69 
5 ft. o in. 
120 
125 
128 
131 
133 
134 
134 
134 
131 
i in. 
122 
126 
129 
131 
134 
136 
136 
I36 
134 
2 in. 
124 
128 
131 
133 
I36 
138 
138 
138 
137 
3 in. 
127 
131 
134 
I36 
139 
141 
141 
141 
140 
140 
4 in. 
131 
135 
138 
140 
143 
144 
145 
145 
144 
143 
5 in- 
134 
138 
141 
143 
I46 
147 
149 
149 
I48 
147 
6 in. 
138 
142 
145 
147 
150 
151 
153 
153 
153 
151 
7 in. 
142 
147 
150 
152 
155 
156 
158 
158 
158 
IS6 
8 in. 
146 
151 
154 
157 
l6o 
161 
163 
163 
163 
l62 
9 in. 
150 
155 
159 
162 
165 
166 
167 
168 
168 
168 
io in. 
154 
159 
164 
167 
170 
171 
172 
173 
174 
174 
ii in. 
159 
164 
169 
173 
175 
177 
177 
178 
l8o 
l8o 
6 ft. o in. 
165 
170 
175 
179 
l8o 
183 
182 
183 
I8S 
185 
i in. 
170 
177 
181 
185 
l86 
189 
188 
189 
189 
189 
2 in. 
176 
184 
188 
192 
194 
196 
194 
194 
192 
192 
3 in. 
181 
190 
195 
200 
203 
204 
201 
I98 
1 Medical Record, Sept. 5, 1908. APPENDIX 
461 
Symonds's Table of Height and Weight for Women at Different 
Ages 1 
TABLE VI 
(Based on 58,855 accepted applicants for life insurance.) 
Ages 
15-19 
20-24 
25-29 
30-34 
35-39 
40-44 
45-49 
50-54 
55-59 
60-64 
4 ft. ii in. 
in 
113 
HJ 
117 
IIQ 
122 
125 
128 
128 
126 
5 ft. o in. 
»3 
114 
117 
HQ 
122 
125 
128 
130 
131 
129 
i in. 
US 
116 
Il8 
121 
124 
128 
131 
i33 
134 
132 
2 in. 
117 
118 
120 
123 
127 
132 
i34 
i37 
137 
136 
3 m. 
120 
122 
124 
127 
131 
i35 
138 
141 
141 
140 
. 4 in- 
123 
125 
127 
130 
J34 
138 
142 
i45 
145 
144 
5 m. 
125 
128 
131 
135 
139 
i43 
147 
149 
149 
148 
6 in. 
128 
132 
135 
137 
i43 
146 
151 
i53 
153 
152 
7 in. 
132 
135 
139 
143 
i47 
150 
154 
i57 
156 
155 
8 in. 
136 
140 
143 
147 
iSi 
i55 
158 
161 
161 
160 
9 in. 
140 
144 
147 
151 
i55 
159 
163 
166 
166 
165 
io in. 
144 
147 
151 
155 
159 
163 
167 
170 
170 
169 
1 McClure's Magazine, Jan., 1909 462 
FEEDING THE FAMILY 
6o 
61 
62 
63 
64 
55 
56 
57 
58 
59 
4^ Oj 
O "OO-M iooi 
40 
41 
42 
43 
44 
50 00 
Height (Tn.) 
94 
99 
104 
in 
117 
00 00 00^1 *<I 
<0 Gn KJ 004^ 
58 
61 
64 
68 
7i 
tn Gn Gn 4^ 4* 
Gn Oj O 00 O 
4x 4k oj Oj Oj 
4- m 50 00 O' 
OJ OJ 
Average 
Weight for 
Height (Lbs.) 
46 
47* 
49* 
4k 4x oj Oj Oj 
4 oo©\ 
Oj Oj 
5 Years 
Gn 
* 
Gn Gn Gn 4k 4^ 
on KJ O 00 O> 
36* 
38 
39 
41 
44 
St' 
6 Years 
58 
61 
63 
66* 
Gn Oj <0 "oo^\ 
38* 
39* 
41* 
44 
7 Years 
Gn KJ 
* * 
■*4 O' 05 OCn 
0 H oo 
46* 
48 
50 
53 
55 
39* 
41* 
44* 
8 Years 
72 
76 
79* 
83* 
58 
61 
64 
67 
70 
46* 
48* 
5°* 
53 
55 
9 Years 
vO 
* 
73 
77 
80 
84 
O' O OOi 
OMA « Co 
50* 
53* 
55 
10 Years 
92 
95 
100* 
105* 
00 00 00^7 -4 
OOA H MO 
58* 
61 
64 
67 
70 
* 
11 Years 
601 
901 
101 
96 
z6 
CO co 00^4 
58* 
61* 
64 
68 
7i 
12 Years 
93 
97 
102 
107 
in 
00 00 00*4 
O Gn KJ 004^ 
64* 
68* 
7i 
13 Years 
£11 
801 
£01 
66 
t6 
74* 
78 
83 
86 
90 
KJ 
* 
14 Years 
Sn 
on 
£01 
001 
S6 
00 00 00 
0 ~4 OJ 0 
* * 
15 Years 
96 
103 
107 
H3 
117 
O 
16 Years 
106* 
III 
118 
121 
17 Years 
931 
tzi 
,911 
18 Years 
Gi KJ 
O *4 
♦ * 
19 Years 
60 
61 
62 
63 
64 
55 
56 
57 
58 
59 
50 
51 
52 
53 
54 
O 00*4 Q\Gn 
4° 
41 
42 
43 
44 
0 00 
Height (In.) 
TABLE VII 
Weight - Height - Age Table for Boys of School Age 1 APPENDIX 
463 
6S 
123 
114* 
117 
118 
120 
122 
127 
131 
134 
65 
66 
129 
119 
122 
125 
128 
132 
136 
139 
66 
67 
133 
124* 
128 
130 
134 
136 
139 
142 
67 
68 
139 
134 
134 
137 
141 
143 
147 
68 
69 
144 
137 
139 
143 
146 
149 
152 
69 
70 
147 
143 
144 
145 
148 
151 
155 
7° 
71 
152 
148* 
150 
151 
152 
154 
159 
7i 
72 
157 
153 
155 
156 
158 
163 
72 
73 
163 
157* 
160 
162 
164 
167 
73 
74 
169 
160* 
164 
168 
170 
171 
74 
Age - Years 
6 
7 
8 
9 
10 
II 
12 
13 
14 
15 
16 
17 
18 
19 
Average 
( Short 
43 
45 
47 
49 
51 
53 
54 
56 
58 
60 
62 
64 
65 
65 
Height 
( Medium 
46 
48 
5° 
52 
54 
56 
58 
60 
63 
65 
67 
68 
69 
69 
(inches) 
(Tall 
49 
51 
53 
55 
57 
59 
61 
64 
67 
70 
72 
72 
73 
73 
Average 
( Short 
3 
4 
5 
5 
5 
4 
8 
9 
II 
14 
13 
7 
Annual 
< Medium 
4 
5 
6 
6 
6 
7 
9 
II 
15 
11 
8 
Gain (lbs.) (Tall 
S 
7 
7 
7 
7 
8 
12 
16 
II 
9 
7 
3 
4 
The tables are to be used as follows: 
Take, for example, a 14-year-old boy who is 64 inches tall. By following the numbers horizontally opposite the figure 64 
it will be found that he should weigh 113 pounds. A 12-year-old boy who is 64 inches tall should weigh 109 pounds, and an 
18-year-old boy should weigh 126 pounds. 
Age is taken at the nearest birthday; height at the nearest inch; and weight at the nearest pound. A child is considered 
6 years old at any time between 5! and 6| years. 
The figures not starred represent exact averages in round numbers. 
The starred figures represent smoothed or interpolated values. 
The following percentage of net weight has been added for clothing (shoes, coats, and sweaters are not included): 
For weights from 35 to 63 lbs. -3.5% of net weight is added. 
For weights 64 lbs. and over - 4% of net weight is added. 
1 Prepared by Bird T. Baldwin, Ph.D., and Thomas D. Wood, M.D., published by the American Child Health Association 
and reprinted by their permission. ' 464 
FEEDING THE FAMILY 
TABLE VIII 
Weight - Height - Age Table for Girls of School Age1 
O' O' O' O' O' 
l J h O 
Cn Gn Gn tn Gn 
O 00*4 O'Gn 
Gn Gn tn Gn Gn 
4- w H 0 
O 00*4 "o'Ua 
"m "o 
Co Co 
43 00 
Height (In.) 
IOI 
108 
114 
118 
121 
\0 00 00*4 *4 
Gn O 4^ >O Czi 
S8 
61 
64 
68 
7i 
s 
g 
55 
-U. Qo Co Co 
W H OM O 
S <2 
Average 
Weight for 
Height (Lbs.) 
45 
47* 
49* 
"w "m kO 
£ i 
5 Years 
Gn 
* 
45 
47 
50 
52 
54 
io "m go ^4 
Co Co 
6 Years 
56 
59 
63* 
66* 
45 
47 
50 
52 
54 
36* 
37* 
39* 
4i 
42 
7 Years 
O' O' O' O'Gn 
O *4 4* O *4 
Gn Gn Gn A 4^ 
G/i to O 00 Gn 
W "m 
* * 
8 Years 
74 
76 
80* 
*4 O' O' O'Gn 
O *4 A H. 0O 
45* 
48* 
5° 
52 
55 
9 Years 
* 
00 00 00*4 *J 
'J (G 004^ 
*4 O' O' O' Ga 
0 0044. M \O 
£ 
10 Years 
95 
99 
104* 
O 00 00*4 *4 
O O' w 004^ 
M 00Gn Go h 
53* 
_56^_ 
11 Years 
on 
So 1 
001 
S6 
75 
79 
82 
86 
90 
62* 
65 
67 
69 
_Z£_ 
12 Years 
Su 
on 
901 
IOI 
Z6 
O COCO 00*4 
K> 004^ M *4 
2 "S 
* * 
13 Years 
in 
in 
601 
Soi 
IOI 
78* 
83* 
88 
93 
96 
14 Years 
611 
911 
£11 
go 1 
Soi 
92* 
96* 
100 
15 Years 
108 
112 
115 
117 
120 
0 0 
# # 
16 Years 
109 
113 
117 
H9 
122 
0 
* 
17 Years 
Szi 
021 
8" 
911 
.111 
18 Years 
S'S' S' S' o' 
Gn Gn Gn Gn Gn 
'O 00*4 O'Gn 
Gn Gn Gn Ga Gn 
4^W M H O 
O 00*4 'O'^I 
W M "o 
38 
39 
Height (In.) APPENDIX 
465 
65 
66 
67 
68 
69 
125 
129 
133 
138 
142 
118* 
120 
124 
128* 
131* 
121 
124 
130 
133 
135* 
122 
125 
131 
135 
137* 
123 
128 
133 
136 
138* 
125 
129 
133 
138 
140* 
126 
130 
135 
138 
142* 
65 
66 
67 
68 
69 
7° 
7i 
144 
145 
136* 
138* 
138* 
140* 
140* 
142* 
142* 
144* 
144* 
145* 
70 
71 
Age - Year 
6 
7 
8 
9 
10 
II 
12 
13 
14 
15 
16 
17 
18 
Average 
Height 
(inches) 
f Short 
< Medium 
[Tall 
43 
45 
47 
45 
47 
5° 
47 
5° 
53 
49 
52 
55 
50 
54 
57 
52 
56 
59 
54 
58 
62 
57 
60 
64 
59 
62 
66 
60 
63 
66 
61 
64 
67 
61 
64 
67 
61 
64 
67 
Average ( Short 
Annual < Medium 
Gain (lbs.) [ Tall 
4 
5 
6 
4 
5 
8 
4 
6 
8 
5 
7 
9 
6 
8 
11 
6 
10 
13 
10 
13 
9 
13 
10 
8 
10 
6 
4 
7 
4 
4 
2 
3 
I 
I 
I 
I 
The following percentage of net weight has been added for clothing (shoes and sweaters are not included): 
For weights from 35 to 65 lbs. - 3% of net weight is added. 
For weights from 66 to 82 lbs. - 2.5% of net weight is added. 
See also notes on Table VII " W61gtS fr°m 83 °VW ~ 2% °f net Weight is added' 
1 See Footnote to Table VIL 466 
FEEDING THE FAMILY 
TABLE IX 
Weight - Height - Age Table for Boys from Birth to School 
Age 1 
Ht. 
(In.) 
Average 
Weight 
FOR 
Height 
(Pounds) 
Mo. 
3 
Mos. 
6 
Mos. 
9 
Mos. 
12 
Mos. 
18 
Mos. 
24 
Mos. 
30 
Mos. 
36 
Mos. 
48 
Mos. 
60 
Mos. 
Mos. 
20 
8 
8 
21 
91 
9 
IO 
22 
ioJ 
IO 
II 
23 
12 
II 
12 
13 
24 
i3i 
12 
13 
14 
25 
15 
13 
14 
15 
16 
26 
16J 
15 
17 
17 
18 
27 
18 
16 
18 
18 
19 
28 
19I 
19 
19 
20 
20 
29 
2©1 
20 
21 
21 
21 
30 
22 
22 
22 
22 
22 
22 
31 
23 
23 
23 
23 
23 
24 
32 
242 
24 
24 
24 
25 
25 
33 
26 
26 
26 
26 
26 
26 
34 
27 
27 
27 
27 
27 
35 
291 
29 
29 
29 
29 
29 
36 
31 
30 
31 
31 
31 
37 
32 
32 
32 
32 
32 
32 
38 
331 
33 
33 
33 
34 
39 
35 
35 
35 
35 
35 
40 
361 
36 
36 
36 
36 
4i 
38 
38 
38 
38 
42 
391 
39 
39 
39 
43 
41! 
4i 
4i 
4i 
44 
431 
43 
43 
45 
451 
45 
45 
46 
48 
48 
47 
5° 
50 
48 
521 
52 
49 
55 
- 
- 
55 
Notes : 
i. Weight is stated to the nearest pound; height to the nearest inch; age to the 
nearest birthday. 
2. Up to and including 34 inches the weights are net. Above this the following 
amounts have been added for clothing (shoes, coats, and sweaters are not included): 
35 to 39 in. il pounds. 
40 to 44 in. i| pounds. 
45 to 49 in. 1 ' pounds. 
»Prepared by Robert M. Woodbury, Ph.D., published by the American Child 
Health Association, and reprinted with their permission. APPENDIX 
467 
TABLE X 
Weight - Height - Age Table for Girls from Birth to School 
Age 1 
Ht. 
(In.) 
Average 
Weight 
for 
Height 
(Pounds) 
Mo. 
3 
Mos. 
6 
Mos. 
9 
Mos. 
12 
Mos. 
18 
Mos. 
24 
Mos. 
30 
Mos. 
36 
Mos. 
48 
Mos. 
60 
Mos. 
72 
Mos. 
20 
8 
8 
21 
9 
9 
IO 
22 
10$ 
IO 
II 
23 
12 
II 
12 
13 
24 
131 
12 
13 
14 
14 
25 
15 
13 
14 
15 
15 
26 
16I 
15 
16 
17 
17 
27 
175 
16 
17 
18 
18 
28 
19 
19 
19 
19 
19 
29 
20 
19 
20 
20 
20 
30 
2ii 
21 
21 
21 
21 
21 
31 
22I 
22 
22 
23 
23 
23 
32 
24 
23 
24 
24 
24 
25 
33 
25 
25 
25 
25 
26 
34 
261 
26 
26 
26 
27 
35 
29 
29 
29 
29 
29 
29 
36 
30 
30 
30 
30 
30 
31 
37 
311 
31 
31 
31 
31 
32 
38 
321 
33 
33 
33 
33 
39 
34 
34 
34 
34 
34 
34 
40 
351 
35 
36 
36 
36 
4i 
371 
37 
37 
37 
42 
39 
39 
39 
39 
43 
4i 
40 
4i 
4i 
44 
421 
42 
42 
45 
45 
45 
46 
471 
47 
47 
5° 
5° 
48 
5 21 
52 
Notes : 
i. Weight is stated to the nearest pound; height to the nearest inch; age to the 
nearest month. 
2. Up to and including 34 inches the weights are net. Above this the following 
amounts have been added for clothing (shoes and sweaters are not included): 
35 to 39 in. 1 pound. 
40 to 44 in. 1 j pounds. 
45 to 49 in. i| pounds. 
1 See Footnote to Table IX. 468 
FEEDING THE FAMILY 
TABLE XI 
Relative Amounts of Vitamins in Food Materials 
(Including such as have been investigated up to the present time.) 
How to Interpret the Table 
If the vitamin is known to be present in amounts sig- 
nificant for nutrition, this is indicated by a single line ('); 
if it occurs in considerable quantity, two lines are used 
(' '); and if it is present in large enough quantity to 
call the food a rich source, three lines (' ' ') designate 
this. When the food has not been investigated, a 
question mark (?) shows this discrepancy in our knowl- 
edge, and when little or no vitamin has been found, the 
zero (o) sign is used. In case of cooked or dried foods, 
where for instance the vitamin may be destroyed by a long 
slow process or conserved in large measure by a short one, 
attention has been called to this fact by saying " Depends 
on Process." 
Source 
A 
B 
c 
Almonds 
/ 
/ 
? 
Apples 
? 
/ 
/ 
Bananas 
? 
/ 
f 
Barley, whole 
/ 
/ / 
? 
Beans, kidney 
? 
/ / / 
? 
navy 
? 
o 
soy 
o 
string 
/ / 
/ / 
/ 
Beets 
o 
/ 
Brain 
t 
/ ! 
? 
Brazil nuts 
? 
! / 
? APPENDIX 
469 
Source 
A 
B 
c 
Bread, white (yeast) .... 
o 
f 
o 
whole wheat (yeast) . . . 
/ 
f f 
o 
Butter 
/ / / 
o 
o 
Cabbage, fresh raw 
/ / 
f f t 
/ / / 
cooked a short time .... 
/ / 
/ / 
f 
Carrots, fresh raw 
/ / 
/ 
f 
cooked 
/ / 
/ 
Depends on 
process 
Cauliflower 
/ 
/ / 
? 
Celery 
? 
9 / 
? 
Chard 
/ 
9 
? 
Cheese 
/ / 
9 9 
o 
Chestnuts 
? 
9 
? 
Coconut 
/ 
9 9 
o 
Coconut oil 
o 
o 
o 
Codfish 
/ 
f 
? 
Cod-liver oil 
/ / / 
o 
o 
Corn oil 
o 
o 
o 
Cottonseed oil 
o 
o 
o 
Cream 
f f f 
/ 
? 
Dandelion greens 
f 9 
9 f 
f 
Dasheens 
o 
f 
f 
Eggs 
III 
/ 
o 
Egg yolk 
Iff 
f 
o 
Endive 
t 
? 
? 
Fat of beef 
f 
o 
o 
Filberts 
? 
/ / 
? 
Germinated legumes .... 
f 
/ / 
9 9 9 
Grapefruit 
? 
f 9 
f / 
Grape juice (commercial) . . 
? 
f 
/ 
Grapes 
? 
f 
f 
Heart 
f 
9 
? 
Herring . . 
f 
/ 
? 
Hickory nuts 
? 
/ f 
? 
Honey 
o 
f 
o 
Kidney 
f f 
f / 
? 
Lard 
o 
o 
o 
Lemon juice 
o 
/ t 
9 9 9 
Lettuce 
f f 
r f 
t t 9 470 
FEEDING THE FAMILY 
Source 
A 
B 
c 
Limes 
0 
? 
9 9 
Liver . 
/ 9 
9 9 
? 
Maize, white 
0 
9 9 
? 
yellow 
/ 
9 9 
? 
Meat (muscle) 
0 
? 
Almost 
none 
Milk, fresh 
/ 9 9 
9 9 
Depends on 
cow's diet 
condensed 
9 9 9 
9 9 
Depends on 
evaporated . 
9 9 9 
9 9 
process 
dried, skim 
/ 
9 9 
Depends on 
process 
dried, whole 
/ / / 
9 9 
Depends on 
process 
skimmed 
/ 
9 
Depends on 
cow's diet 
Nut margarine (vegetable fat) . 
0 
0 
0 
Oats 
/ 
9 9 
0 
Oleomargarine (animal fat) . . 
/ 
0 
0 
Olive oil 
0 
0 
0 
Onions 
? 
9 9 
9 9 9 
Oranges 
/ 
9 9 
9 9 9 
Pancreas 
0 
9 9 9 
? 
Parsnips 
0 
9 9 
? 
Peaches, fresh 
? 
? 
9 
Peanuts 
/ 
9 9 
? 
Pears 
0 
9 
? 
Peas, dry 
9 
9 9 
0 
fresh 
9 
9 9 
9 9 9 
Pecans 
? 
9 
? 
Pineapple, fresh 
9 9 
9 9 
9 9 
canned 
9 9 
9 9 
9 
Pine nuts 
0 
9 
0 
Potatoes, sweet 
9 9 
9 
? 
white, raw 
9 
9 9 
9 9 9 
white, boiled 15 minutes . . 
9 
9 9 
9 9 
Prunes 
? 
9 
0 
Raspberries, fresh 
? 
? 
9 9 
canned 
? 
? 
9 9 APPENDIX 
471 
Source 
A 
B 
c 
Rhubarb, fresh 
? 
? 
/ 
Rice, polished 
o 
o 
o 
whole grain 
/ 
/ / 
o 
Roe, fish 
/ 
/ / 
? 
Rutabaga 
o 
/ / 
Ill 
Rye, whole grain 
/ 
/ / 
? 
Spinach 
/ / / 
fit 
Ill 
Squash, yellow 
/ / 
? 
? 
Sweetbreads (thymus gland) 
o 
o 
o 
Tomatoes 
/ / 
III 
III 
Turnips, swede 
o 
! ! 
III 
Walnuts 
o 
/ / 
? 
Wheat, kernel 
! 
! ! 
o 
bran 
o 
Ill 
o 
Whey 
? 
/ / 
? 
Yeast 
o 
III 
o INDEX 
Active man, dietary for, 64. 
energy requirement of, 60. 
food plan for, 62. 
vitamin requirement, 80. 
Active persons, type of luncheons for, 
222. 
Active women, dietary for, 87. 
energy requirement of, 84. 
food plan for, 85. 
vitamin requirement, 95. 
Activity, influence on energy require- 
ment of men, 61. 
of women, 84. 
Acute indigestion, diet for, 330. 
Adolescence, energy requirement dur- 
ing, 192. 
food during, 185. 
protein requirement during, 192. 
Aged, the, 207. 
dietary for, 216. 
energy requirement of, 210. 
food plan for, 215. 
number of meals for, 213. 
protein requirement of, 212. 
warm food for, 212. 
weight of, 210. 
Albuminized beverages, food value of, 
323. 
Almonds, 374. 
chopped, 381. 
shelled, 381. 
Amino acids, 19. 
Angel cake, 364, 398. 
Anti-constipation menus, 51. 
Apple, baked, 369, 420. 
fresh, 369. 
Pie, 374, 430- 
sauce, 369, 420. 
sauce cake, 364, 398. 
snow, 367, 408. 
tapioca, 367, 408. 
Apples, dried, 381. 
Apricots, canned, 370. 
dried, 370, 381. 
dried, stewed, 370, 381. 
Art of food combination, 229. 
Artificial feeding of infants, 121. 
Ash constituents, amount in body, 17. 
calcium, 23. 
cost of, 253. 
iron, 23. 
phosphorus, 22. 
function of, 27. 
in restricted diets, 78. 
Ash requirement, baby's, 124. 
man's, 77. 
woman's, 95. 
Asparagus, fresh, 376. 
on toast, 377, 448. 
soup, cream of, 376, 443. 
Baby, artificial feeding of, 121. 
ash requirement, 124. 
breast feeding of, in. 
care of food for, 117. 
energy requirement of, 122. 
foods, proprietary, 129. 
protein requirement of, 123. 
schedule for breast feeding, 113, 119. 
for artificial feeding, 127. 
vitamin requirement, 124. 
Bacon, 373 
fat, 368. 
Baked apple, 369, 420. 
Baking powder biscuit, 363, 391. 
Banana, 293, 370. 
salad, 375, 434. 
Barley, flour, 381. 
pearl, 381. 
Bean soup, cream of, 376, 443. 
stew, kidney, 377, 450. 
Beans, baked, canned, 377. 
473 474 
INDEX 
Beans - Cont. 
Lima, buttered, 377, 461. 
Lima, dried, 377, 381. 
Lima, fresh, 377. 
navy, dried, 381. 
string, 377. 
Beef, corned, 371. 
dried, 371. 
dried, creamed, 371, 423, 424. 
drippings, 368. 
flank, stewed, 371. 
Hamburg steak, 371. 
heart, stuffed, 371, 417. 
juice, 321. 
lean, compared with milk, 251, 255. 
roast, rib, 372. 
round, boiled, 372. 
round, pot roast, 372. 
sirloin, 372. 
steak, Hamburg, 371. 
steak, sirloin, 372. 
steak, stuffed round, 428. 
stew with vegetables, 372, 422. 
Beets, 377. 
Beverages, 363, 388. 
albuminized, 323. 
Biscuit, baking powder, 363, 391. 
muffins, and bread, 363, 391. 
Blackberries, 370. 
Blanc mange, chocolate, 367, 409. 
cornstarch, 367, 409. 
Bluefish, 372. 
Body, building material for, 18, 69. 
composition of, 17. 
fuel, sources of, 6. 
processes, regulation of, 26. 
Boiled custard, 367, 408. 
salad dressing, 375, 434. 
Bomb calorimeter, 8. 
Boston brown bread, 363, 391. 
Bouillon, 376. 
Box lunch for school, 176. 
Boy 16 years old, dietary for, 195. 
Boys, normal growth of, 167, 168. 
height and weight of, 462, 466. 
Bran, 381. 
Brazil nuts, 374. 
Bread, biscuit, and muffins, 363, 392. 
Boston brown, 363, 391. 
crumbs, 381. 
for adolescents, 188. 
for child 3 to 4 years old, 146. 
for child 5 to 7 years old, 158. 
graham, 363. 
white, 363. 
whole wheat, 363. 
Breakfast, different types of, 221. 
for family group, 274. 
Breast feeding, schedule for, 113, 119, 
value of, 109. 
Broths, 321. 
Brown Betty, 367, 409. 
sauce, 376, 439. 
sugar, 366, 384. 
sugar sauce, 376, 439. 
Buckwheat flour, 383. 
Building material, for body, 18. 
for a man, 69. 
for a woman, 95. 
Butter, 368, 381. 
peanut, 374. 
substitutes, 292. 
Buttermilk, 368, 381. 
Butternuts, 374. 
Cabbage, 377. 
Cake, angel, 364, 398. 
apple sauce, 364, 398. 
chocolate, 364, 398. 
com, 363, 392. 
one egg, 365, 403. 
sponge, 365, 405. 
sponge, hot water, 365, 405. 
Cakes and cookies, 364, 398. 
griddle, 364, 395. 
Calcium, cost of, 258. 
in food, 25. 
in restricted diets, 78. 
Calculation of family dietary, 276. 
Calorie, definition of, 9. 
portions, table of one hundred, 362 
Candied cherries, 365. 
Candies, 365, 406. 
Candy for children, 173. 
Canning, effect on cost of food, 246. 
effect on vitamins, 265. 
Cantaloupe, 370. 
Capon, 373. INDEX 
475 
Caramels, chocolate nut, 365, 406. 
coconut, 366, 407 n 
Carbohydrates, fermentation of, 43. 
foods rich in, n. 
sources of, 6. 
Care of baby's food, 117. 
Carrots, 377. 
Cauliflower, 377. 
Celery, 377, 381. 
soup, cream of, 376, 443. 
Cellulose, foods rich in, 12. 
Cereal gruels, 321. 
Cereals, 366. 
for adolescents, 186. 
for child 1 to 2 years old, 136. 
for child 3 to 4 years old, 145. 
for child 5 to 7 years old, 157. 
for child 8 to 12 years old, 171. 
in packages, food value and cost, 250. 
Charlotte russe filling, 376, 439. 
Charts of normal growth of boys, 167, 
168. 
of girls, 169, 170. 
Cheap family dietaries, 297. 
foods, 251, 456. 
menus for family dietaries, 311. 
sources of vitamins, 264. 
Cheese, American, 368. 
American, grated, 381. 
and nut roast, 374, 418. 
and pineapple salad, 375, 435. 
cottage, 368. 
cream, 368. 
dishes, 369, 416. 
Neufchatel, 368. 
souffle, 369, 417. 
straws, 369, 417. 
Swiss, 368. 
uses of, 297. 
Cherries, candied, 365. 
fresh, stoned, 370. 
Chestnuts, Italian, 374. 
Chewing, importance of, 39. 
Chicken, broiled, 373. 
canned, 373. 
creamed, 373, 423. 
salad, 375, 435. 
Children, energy requirement of, 122, 
142, 149, 161, 181, 192. 
hours for meals, 113, ng, 127, 136, 
151, 161, 174. 
lunch boxes for, 176. 
protein requirement of, 123, 142, 149, 
161, 181, 192. 
vitamins for, 115, 124, 135, 147, 158. 
weight of, 462-467. 
Child's diet, 1st year, 119, 127. 
2d year, 136. 
3d and 4th year, 144. 
5th to 7th year, 153. 
8th to 12th year, 171. 
Child's dietary, age 11 years, 143. 
age 3 to 4 years, 152. 
age 5 to 6 years, 165. 
age 8 years, 183. 
age 10 years, 184. 
Child's food plan, age i| to 2 years, 
141. 
age 3 to 4 years, 150. 
age 5 to 7 years, 163. 
age 8 to 10 years, 182. 
age 14 to 16 years, 193. 
Chocolate, 363, 388. 
blanc mange, 367, 409. 
cake, 364, 398. 
cookies, 364, 399. 
fudge, 365, 406. 
grated, 381. 
milk, 366. 
nut caramels, 365, 406. 
Chowder, corn, 376, 442. 
Citron, 381. 
Clams, 373. 
Club sandwich, 364, 392. 
Cocoa (beverage), 363, 388, 389. 
dry, 381. 
Coconut, caramels, 366, 407. 
prepared, 374, 382. 
Codfish, balls, 372, 422. 
creamed, 372, 423. 
Coffee jelly, 367. 
Cold slaw, 375, 435. 
Cold storage, effect on cost of food, 
246. 
Cold weather diet, 240. 
menus, 242. 
Colds, diet for, 329. 
I College youth, food for, 202. 476 
INDEX 
Combinations of food, artistic, 229. 
effect on digestion, 222, 225. 
scientific, 224. 
Concentration, effect on digestion, 42. 
Condensed milk, sweetened, 368, 382. 
unsweetened, 369, 382. 
Constipation, diet for, 48. 
Construction of menu, 220. 
Convalescent diet, 327. 
menus for, 328, 339. 
Cookies and cakes, 364, 398. 
chocolate drop, 364, 399. 
molasses, 365, 401, 402. 
oatmeal, 365, 402. 
peanut, 365, 404. 
plain, 365, 404. 
Com, a la Southern, 377, 448. 
bread, Old New England, 363, 396. 
cake, 363, 392. 
canned, 377, 382. 
chowder, 376, 442. 
fresh, 377, 382. 
on cob, 377. 
puffed, 366. 
soup, cream of, 376, 444. 
syrup, 366. 
Corned beef, 371. 
Cornflakes, 366. 
Cornmeal, 366, 382. 
and tapioca pudding, 368, 414. 
muffins, 364, 393. 
Cornstarch, 382. 
blanc mange, 367, 409. 
chocolate blanc mange, 367, 409. 
Cost of calcium in food, 258. 
of cereals in packages, 250. 
of eggs, 262. 
of family dietary, 283. 
of food, 244. 
of food, effect of market factors on, 
249. 
of iron in food, 261. 
of phosphorus in food, 260. 
of protein in food, 256. 
of vitamins, 262. 
per 100 calories of common foods, 456. 
reduction in family dietary, 284, 291, 
297. 
relation to fuel value, 245, 456. 
Cottage cheese, 368. 
pudding, 367, 41g. 
Cottolene, 382. 
Courses in meals, value of, 233. 
Cracker crumbs, 382. 
Crackers, graham, 364. 
oyster, 364. 
saltine, 364. 
soda, 364. 
Cranberries, 370, 382. 
Cranberry and raisin pie, 375, 432. 
jelly, 370, 420. 
pie, 374, 430. 
sauce, 370, 421. 
Cream cheese, 368. 
cheese and date sandwiches, 364, 394. 
filling, 376, 440. 
of asparagus soup, 376, 443. 
of baked bean soup, 376, 443. 
of celery soup, 376, 443. 
of com soup, 376, 444. 
of green pea soup, 376, 444. 
of peanut butter soup, 376, 445. 
of spinach soup, 376, 445. 
of tomato soup, 376, 445. 
pie, 374> 430. 
puS shells, 365, 399. 
sauce, 376, 440. 
Spanish, 368, 414. 
tapioca, 368, 414. 
thick, 368, 382. 
thin, 368, 382. 
toast, 364, 393. 
whipped, 368. 
Creamed chicken, 373, 423. 
dried beef, 371, 423, 424. 
peas, 378, 449. 
potatoes, 378, 449. 
salmon on toast, 372, 424. 
salt cod, 372, 423. 
turnips, 378, 449. 
Creamy rice pudding, 368, 413. 
Crisco, 382. 
Croquettes, macaroni, 366, 451. 
Croutons, fried, 364, 393. 
toasted, 363, 394. 
Crumbs, bread, 381. 
cracker, 382. 
Crystallized ginger, 366. INDEX 
477 
Cucumber and tomato salad, 375, 438. 
Cucumbers, 377. 
Cup custard, 367, 410. 
Currants, dried, 382. 
fresh, 370. 
Custard, boiled, 367, 408. 
cup, 367, 410. 
Custards, puddings, and ices, 367, 408. 
Cutlets, veal, 373, 429. 
Date and cream cheese sandwiches, 364, 
394- 
pudding, 367, 410, 411. 
sandwiches, 364, 392. 
Dates, stoned, 382. 
unstoned, 360, 382. 
Desserts, for adolescents, 188. 
for children, 156. 
Diabetes, diet in, 348. 
Diet, fluid, 320, 337, 338. 
for acute indigestion, 330. 
for cold weather, 240. 
for colds, 329. 
for constipation, 48. 
for convalescence, 327. 
for diabetes, 348. 
for fat men, 65. 
for fat women, 91. 
for fever, 333. 
for gout, 356. 
for hot weather, 235. 
for minor illness, 329. 
for thin men, 63. 
for thin women, 93. 
for tuberculosis, 341. 
for typhoid fever, 335. 
light, 327. 
semi-solid, 326. 
soft, 326. 
Dietary, for active woman, 87. 
for aged person, 216. 
for boy 16 years old, 195. 
for child 11 years old, 143. 
for child 3 to 4 years old, 152. 
for child 5 to 6 years old, 165. 
for child 8 years old, 183. 
for child 10 years old, 184. 
for family, cost of, 283. 
for family, menu for, 273, 286, 299. 
for family, No. i, 278. 
for family, No. 2, 287. 
for family, No. 3, 300. 
for family, No. 4, 306. 
for family, reducing the cost of, 284, 
291, 297. 
for fat man, 68. 
for fat woman, 92. 
for fattening, 66. 
for girl 16 years old, 196. 
for nursing mother, 107. 
for sedentary man, 58, 59. 
for sedentary woman, 89, 90. 
for thin man, 66. 
for thin woman, 96. 
for tuberculosis, 345, 346. 
for working man, 64. 
for working man, tuberculous, 346. 
recipes, 388. 
Digestion, effect of concentration on, 42. 
eSect of food combinations on, 227. 
eSect of food mixtures on, 42. 
eSect of mastication on, 39. 
eSect of regularity on, 40. 
in large intestine, 46. 
in mouth, 37. 
in small intestine, 44. 
in stomach, 40. 
Dinner, family, 273. 
types of, 223. 
Doughnuts, 365. 
Dressing, boiled salad, 375, 434. 
French, 375, 436. 
mayonnaise, 375, 437. 
Dried beef, 371. 
beef, creamed, 371, 423, 424. 
fruits, as sources of vitamins, 266. 
uses of, 293. 
Drippings, beef, 368. 
Egg lemonade, 363, 389. 
salad, 375, 436. 
timbale, 369, 416. 
Eggnog, 363, 389. 
Eggs, 369, 382. 
a la goldenrod, 369, 416. 
cheese dishes, 369, 416. 
relative cost of, 262. 
scrambled, 369, 416. 478 
INDEX 
Eight year old child, dietary for, 183. 
energy requirement of, 181. 
food for, 171. 
food plan for, 182. 
protein requirement of, 181. 
Elderly person, food plan for, 214. 
Energy, measurement in food, 8. 
requirement, adolescents, 192. 
requirement, aged persons, 210. 
requirement, baby, 122. 
requirement, child 1J to 2 years old, 
142. 
requirement, child 3 to 4 years old, 
149. 
requirement, child 5 to 7 years old, 
161. 
requirement, child 8 to 12 years old, 
181. 
requirement, child 12 to 13 years old, 
192. 
requirement, family, 270. 
requirement, farmers, 16. 
requirement, in sickness, 319. 
requirement, in tuberculosis, 342. 
requirement, man, 53. 
requirement, man, active, 57. 
requirement, man, sedentary, 53. 
requirement, measurement of, 14. 
requirement, woman, 82. 
requirement, youth 14 to 17 years 
old, 192. 
sources of, 6. 
value of food, 8, 363, 381. 
value of luncheons, 180, 200. 
value, relation to market cost, 249, 
456. 
English walnuts, 374, 384. 
Enzymes, description of, 38. 
Factors in market cost of food, 245. 
Family, breakfast menu, 274. 
breakfast plan, 221. 
dietary, calculation of, 276. 
dietary, cost of, 283. 
dietary, essentials of, 271. 
dietary, iron in, 282. 
dietary, menus for, 273, 286, 299, 
305, 311. 
dietary No. 1, 278. 
dietary No. 2, 287. 
dietary No. 3, 300. 
dietary No. 4, 306. 
dietary, reducing cost of, 284, 291, 
297. 
dietary, vitamins in, 281. 
dinner, plan, 223. 
energy requirement of, 270. 
luncheon, plan, 273. 
Farina, cooked, 366. 
uncooked, 382. 
Farmers, energy requirement of, 16. 
Fat, foods rich in, 11. 
man, diet for, 65. 
man, dietary for, 68. 
sources of, 6. 
woman, diet for, 91. 
woman, dietary for, 92. 
Fattening dietary for a sedentary man, 
66. 
for a woman, 96. 
Fermentation, influence of carbohy- 
drates on, 43. 
Fever, diet in, 333. 
energy requirement in, 334. 
typhoid, diet in, 335. 
typhoid, mixed fluid diet for, 338. 
typhoid, modified milk diets for, 337. 
typhoid, soft diet for, 339. 
Figs, chopped, 382. 
whole, 370. 
Filberts, 374. 
Filling, cream, 376, 440. 
for charlotte russe, 376, 439. 
Fillings and sauces, 376, 439. 
Fish, bluefish, 372. 
codfish, 372, 422. 
halibut steak, 372. 
mackerel, Spanish, 372. 
meats, and poultry, 371, 422. 
salmon, 372, 424, 427. 
sardines, 373, 375, 437. 
tunny, 373, 428. 
Five year old child, dietary for, 165. 
energy requirement of, 161. 
food for, 153. 
food plan for, 163. 
protein requirement of, 161. 
vitamins for, 158. INDEX 
479 
Flaked wheat, cooked, 367. 
uncooked, 384. 
Flank, beef, stewed, 371. 
Flavor, value of, 296. 
Flour, barley, 381. 
buckwheat, 383. 
graham, 383. 
rice, 383. 
rye, 383. 
wheat, 383. 
Fluid diet, 320. 
menus for, 325, 326, 337, 338. 
Fondue, rice, 369, 418. 
Food after fifty, 207. 
amounts to yield 100 calories, 13, 
362. 
calcium in, 25. 
classified according to cost, 456. 
classified according to foodstuff, 10. 
energy value of, in common meas- 
ures, 381. 
energy value of recipes, 388. 
for adolescents, 185. 
for baby, 109. 
for child 1 to 2 years old, 133. 
for child 3 to 4 years old, 144. 
for child 5 to 7 years old, 153. 
for child 8 to 12 years old, 166. 
for college youth, 202. 
for the aged, 207. 
for the family group, menus, 218. 
for the nursing mother, 103. 
for the prospective mother, 97. 
for the school lunch box, 176. 
for the sick and convalescent, 317. 
for typhoid fever, 335. 
from 17th to 25th year, 197. 
in pregnancy, 97. 
iron in, 24. 
one hundred calorie portions of, 362. 
order in meals, 228. 
phosphorus in, 22. 
plan, aged person, 215. 
plan, child to 2 years old, 141. 
plan, child 3 to 4 years old, 150. 
plan, child 5 to 7 years old, 163. 
plan, child 8 to 10 years old, 182. 
plan, elderly person, 214. 
plan, man, active, 62. 
plan, man, sedentary, 56. 
plan, man, working, 62. 
plan, woman, active, 85. 
plan, woman, sedentary, 88. 
plan, youth 14 to 16 years old, 193. 
protein in (see also table of 100- 
calorie portions), 21. 
value and cost of cereals in packages, 
250. 
value of common measures, 381. 
value of recipes, 388. 
value of 100-calorie portions, 36'2. 
vitamins in, 468. 
warm, in old age, 212. 
Four year old child, dietary for, 152. 
energy requirement of, 149. 
food for, 144. 
food plan for, 150. 
protein requirement of, 149. 
vitamins for, 147. 
Fourteenth to sixteenth year, dietary 
for boy, 195. 
dietary for girl, 196. 
energy requirement of, 192. 
food plan for, 193. 
protein requirement of, 192. 
Frankforters, 373. 
French dressing, 375, 436. 
rolls, 364. 
toast, 364, 394. 
Fried croutons, 364, 393. 
Fruit cake, 365. 
Fruit, for adolescents and youths, 186. 
for children, 138, 146, 157, 171. 
for college youth, 205. 
punch, 363, 389. 
salad, 375, 336. 
vitamin value, 266, 468. 
Fruits, 339, 420. 
Fudge, chocolate, 365, 406. 
Fuel requirement - see Energy Re- 
quirement. 
Fuel value - see Food values or Energy 
values. 
Gelatin, 383. 
Ginger, crystallized, 366. 
Gingerbread, 365, 400. 
Girl 16 years old, dietary for, 196. 480 
INDEX 
Girls, normal growth of, 169. 
height and weight of, 464, 467. 
Glazed sweet potatoes, 378, 449. 
Gout, diet in, 356. 
Graham, bread, 363. 
crackers, 364. 
flour, 383. 
muffins, 364, 395. 
Granulated sugar, 366, 384. 
Grape juice, 370. 
Grapenuts, 366. 
Grapes, Concord, 370. 
Malaga, 370. 
Green vegetables for children, 138, 
147, 158, 172. 
Griddle cakes, 364, 395. 
Growth, charts of normal, 167-170. 
Gruels, food value of, 321. 
Halibut steak, 372. 
Ham, boiled, 373. 
Hamburg steak, 371. 
Hard sauce, 376, 441. 
Heart, beef, stuffed, 371, 427. 
Height and weight, boys, 167, 168, 462, 
466. 
girls, 169, 170, 464, 467. 
men, 460. 
women, 461. 
Hermits, 365, 401. 
Hickory nuts, 374. 
chopped, 383. 
High school luncheons, 189. 
Hominy grits, cooked, 366. 
uncooked, 383. 
Honey, 366. 
Hot food, value of, 222. 
water sponge cake, 335, 405. 
weather diet, 235. 
Hours for babies' meals, 113, 119, 127. 
for children's meals, 136, 150, 161. 
Huckleberries, 370. 
Ice cream, for children, 156. 
peach, 367, 412. 
vanilla, 368, 415. 
Ice, lemon, 367, 411. 
Ices, custards, and puddings, 367, 408. 
Icing, White Mountain, 365, 405. 
Indigestion, acute, diet after, 331. 
Infant - see Baby. 
Intestinal putrefaction, diet for, 331 
Intestine, large, digestion in, 46. 
small, digestion in, 44. 
Irish stew, 425. 
Iron, in children's diet, 124, 137. 
in family diet, 282. 
in food materials, 24. 
in restricted diets, 78. 
relative cost of, 261. 
Jelly, coffee, 367. 
cranberry, 370, 420. 
lemon, 367, 411. 
Kidney bean stew, 377, 450. 
Kidney, veal, 374. 
Lactose lemonade, 363, 390. 
Lady fingers, 365. 
Lamb, chops, 373. 
roast leg, 373. 
Lard, 383. 
Large intestine, digestion in, 46. 
Leftovers, use of, 234. 
Lemon ice, 367, 411. 
jelly, 367, 411. 
juice, 383. 
milk sherbet, 367, 411. 
Pie, 374, 431. 
sauce, 376, 441. 
Lemonade, 363, 390. 
egg, 363, 389. 
lactose, 363, 390. 
Lemons, 370. 
Lentil and tomato soup, 376, 446. 
meat loaf, 377, 450. 
soup, 376, 446. 
Lentils, baked, 377, 448. 
dried, 377. 
Lettuce, 377. 
and tomato salad, 375, 438. 
salad, 375, 437. 
Light diet, 327. 
Lima beans, buttered, 377, 451. 
dried, 377, 381. 
fresh, 377. 
Liver, veal, 374. INDEX 
481 
Loaf, lentil meat, 377, 450. 
nut, 377, 452. 
salmon, 372, 427. 
sugar, 366. 
Lobster, 373. 
Lunch box, plan for, 176. 
Luncheon, family, menu for, 275. 
high school, 190. 
menus, with fuel values, 190, 200. 
school, menus for, 180. 
school, value of, 162, 176. 
types of, 222. 
Macaroni and cheese, 369, 417. 
cooked, 366. 
croquettes, 366, 451. 
uncooked, 383. 
with tomato sauce, 366, 451. 
Macaroons, 365. 
Mackerel, Spanish, 372. 
Man, active, dietary for, 64. 
active, energy requirement of, 60. 
active, food plan for, 62. 
ash requirement of, 77. 
building material for, 69. 
energy requirement of, 53. 
fat, 65. 
fat, dietary for, 68. 
fattening dietary for, 66. 
protein requirement of, 70. 
sedentary, dietaries for, 58, 59. 
sedentary, energy requirement of, 53. 
sedentary, fattening dietary for, 66. 
sedentary, food plan for, 56. 
thin, 63. 
thin, dietary for, 66. 
vitamin requirement of, 80. 
Maple sugar, 376. 
syrup, 376. 
Marguerites, 375, 401. 
Market cost of food, factors influencing, 
249. 
relation to fuel value, 245, 456. 
Mashed potatoes, 348, 452. 
Mastication, importance of, 39. 
Mayonnaise dressing, 375, 437. 
Meal hours for children, 113, 119, 127, 
136, 150, 161, 174. 
plans, types of, 221. 
Meals - see also Menus. 
balanced, 224. 
in courses, value of, 233. 
number in old age, 213. 
sequence of foods in, 228. 
value of variety in, 229. 
Meat, compared with milk and eggs, 
76. 
loaf, lentil, 377, 450. 
pie, 371, 426. 
place in diet, of adults, 76. 
place in diet, of adolescents, 187. 
place in diet, of children, 159, 173. 
Meats, fish, and poultry, 371, 422. 
Men, aged, weight of, 210. 
height and weight of, 460. 
Menu, construction of, 220. 
for convalescents, 328, 339. 
for diet after acute indigestion, 
331- 
for family dietary, 273, 286, 299, 305, 
3n. 
for fluid diet, 320, 337, 338. 
for intestinal putrefaction, 331. 
for soft or semi-solid diet, 326. 
value of contrast in, 229. 
value of variety in, 225. 
Menus, anti-constipation, 51. 
for cold days, 242. 
for convalescence, 328, 339. 
for family dietaries, 273, 286, 299, 
305, 3U- 
for hot days, 239. 
for prospective mother, 102. 
for school luncheons, 180, 190, 
200. 
for summer, 235. 
for winter, 242. 
types of, 221. 
Milk, as food in fever, 335. 
as source of calcium, 78, 135. 
as source of vitamins, 135. 
care of, 117. 
chocolate, 366. 
compared with lean beef, 251, 255. 
compared with other high protein 
foods, 251. 
condensed, sweetened, 368, 382. 
condensed, unsweetened, 369, 382. 482 
INDEX 
Milk - Cont. 
for adolescents, 186. 
for children, 121, 133, 144, 156, 171, 
186. 
for college youth, 294. 
for the sick, 322. 
relative cost of, 251. 
sherbet, 367, 411. 
skim, 369, 383. 
top, 369. 
whole, 369, 383. 
why cheap food, 259. 
Mince pie, 375. 
Minor illness, diet in, 329. 
Mixed fluid diet for typhoid, 339. 
Mixtures of food, influence on digestion, 
42. 
Modified milk diets for typhoid, 337. 
Molasses, 366, 383. 
cookies, 365, 400, 402. 
Mother, nursing, dietary for, 107. 
nursing, food for, 103. 
nursing, vitamins for, 105. 
prospective, food for, 97. 
prospective, menus for, 102. 
prospective, vitamins for, 98. 
Muffins, biscuit, and bread, 363, 391. 
cornmeal, 364, 393. 
graham, 364, 395. 
one egg, 364, 396. 
twin mountain, 364, 397. 
Mushrooms, fresh, 377. 
stewed, 377, 453. 
Mutton, roast leg, 373. 
Navy beans, dried, 381. 
Neufchatel cheese, 368. 
Nitrogen, importance of, 18. 
occurrence in food (see also Protein), 
21. 
requirement - see Protein require- 
ment. 
Normal growth, charts of, 167-170. 
Nursing mother, dietary for, 107. 
food for, 103. 
Nut and cheese roast, 374, 418. 
loaf, 374, 452. 
Nuts, almonds, 374, 381. 
Brazil, 374. 
coconut, 374, 382. 
filberts, 374. 
for children, 174. 
hickory, 374, 383. 
peanuts, 374, 384. 
pecans, 374, 384. 
pine, 384. 
walnuts, English, 374, 384. 
Oatmeal, cooked, 366. 
cookies, 365, 402. 
uncooked, 383. 
wafers, 365, 403. 
Oats, rolled, 383. 
Occupation, influence on energy re- 
quirement, of men, 61. 
of women, 83. 
Oil, olive, 369, 383. 
Old age - see the Aged. 
Old New England com bread, 363, 
396. 
Oleomargarine, 369, 383. 
compared with butter, 292. 
Olive oil, 369, 383. 
Olives, 370. 
One egg cake, 365, 403. 
muffins, 364, 396. 
One hundred calorie portions, 13. 
table of, 363. 
Onions, 377. 
scalloped, 377, 452. 
Orange juice, 370, 383. 
preventive of scurvy, 115. 
Oranges, 370. 
Oyster crackers, 364. 
stew, 376, 447. 
Oysters, 373. 
compared with milk, 251. 
Package cereals, fuel value and cost, 
250. 
Parsnips, stewed, 377. 
Pasteurized milk, how to supplement 
for babies, 118. 
Pastry, plain, 375, 431. 
Peach ice cream, 367, 412. 
Peaches, canned, 370. 
fresh, 370. 
stewed, 370, 421. INDEX 
483 
Peanut, butter, 374. 
butter soup, 376, 445. 
cookies, 365, 404. 
Peanuts, 374, 384. 
Peas, canned, 378, 384. 
creamed, 378, 449. 
dried, 384. 
green, 378. 
Pea soup, cream of green, 376, 444. 
split, 376, 447. 
Pecans, 374. 
shelled, 384. 
Penouche, 366, 407. 
Peppers, stuffed, 378, 454. 
Perishability, effect on cost of food, 246. 
Phosphorus, cost of, 260. 
in food, 22. 
in restricted diets, 78. 
Pie, apple, 374, 430. 
cranberry, 374, 430. 
cranberry and raisin, 375, 432. 
cream, 374, 430. 
lemon, 374, 431. 
meat, 371, 426. 
mince, 375. 
raisin and cranberry, 375, 432. 
rhubarb, 375, 432. 
squash, 375, 433. 
Pies, 374, 430. 
Pilaf, Turkish, 367, 455. 
Pineapple and cheese salad, 375, 435. 
canned, grated, 384. 
fresh, 370. 
Pine nuts, 374. 
Plain cookies, 365, 404. 
pastry, 375, 431. 
Plans for meals - see Meals, Menus, 
Food plans. 
Plums, 371. 
Popcorn, 366. 
Popovers, 364, 396. 
Pork, bacon, 373. 
ham, 373. 
sausage, 373. 
Portions, table of 100-calorie, 363. 
Potato chips, 378. 
salad, 375, 437. 
soup, 376, 447. 
Potatoes, creamed, 378, 449. 
mashed, 378, 452. 
scalloped, 378, 453. 
sweet, baked, 378. 
sweet, glazed, 378, 449. 
sweet, uncooked, 378. 
white, baked, 378. 
white, boiled, 378. 
white, mashed, 378, 452. 
white, uncooked, 378. 
Pot roast, 372. 
Poultry, meats, and fish, 371, 422. 
stuffing, 373, 427. 
Powdered sugar, 384. 
Pregnancy, food during, 97. 
Proprietary infant foods, 129. 
Prospective mother, food for, 97. 
Protein, cheap sources of, 296. 
cost of, 256. 
foods rich in, 10, 11, 12. 
in foods, amounts, 21, 363, 381. 
proportion in diet, 73. 
requirement, adolescence and youth, 
192. 
requirement, aged persons, 212. 
requirement, child 1 to 2 years old, 
123. 
requirement, child 3 to 4 years old, 
142. 
requirement, child 5 to 7 years old, 
149. 
requirement, child 8 to 12 years old, 
161. 
requirement in tuberculosis, 342. 
requirement, man, 70. 
requirement, woman, 95. 
sources of, 7. 
use, in cold weather, 72. 
use, in hot weather, 72. 
value of different kinds, 19. 
Proteins, purin-free, 75, 357. 
Prune pulp, 371. 
souffle, 368, 412. 
Prunes, 371. 
choice and preparation of, 295. 
stewed, 371, 421. 
Pudding, cornmeal-tapioca, 368, 414. 
cottage, 367, 410. 
date, 367, 410, 411. 
rice, 368, 413. 484 
INDEX 
Pudding - Cont. 
snow, 368, 413. 
tapioca-cornmeal, 368, 414. 
Puddings, custards, and ices, 368, 
408. 
use in adolescence and youth, 188. 
Puffed corn, 366. 
rice, 367. 
wheat, 367. 
Pumpkins, cooked, 384. 
Punch, fruit, 363, 389. 
Purins, foods containing, 75, 357. 
Putrefaction, intestinal, diet for, 331. 
Radishes, 378. 
Raisin and cranberry pie, 375, 432. 
Raisins, 371, 384. 
uses of, 295. 
Rarebit, Welsh, 369, 419. 
Raspberries, 371. 
Raspberry sherbet, 368, 412. 
Recipes, dietary, 388. 
Reducing cost of family dietary, 
284, 291, 297. 
Reducing dietary, for fat man, 68. 
for fat woman, 92. 
Requirement, for ash - see Ash con- 
stituents. 
for energy - see Energy. 
for fuel - see Energy. 
for protein - see Protein. 
Rhubarb, fresh, 371, 384. 
Pie, 375. 432. 
stewed, 371, 421. 
Rice flour, 383. 
fondue, 369, 418. 
pudding, 368, 413. 
puffed, 367. 
steamed, 367, 384. 
uncooked, 384. 
with cheese and tomatoes, 369, 
419. 
Roast, beef, rib, 372. 
lamb, leg, 383. 
mutton, leg, 373. 
pot, 372. 
turkey, 373. 
veal, 374. 
Rolls, French, 364. 
Round of beef compared with milk. 
251, 255. 
steak - see Steak. 
Saccharine, 354. 
Salad, banana, 375, 434. 
cheese and pineapple, 375, 435. 
chicken, 375, 435. 
cucumber and tomato, 375, 438. 
egg, 375, 436. 
fruit, 375, 436. 
lettuce, 375, 437. 
lettuce and tomato, 375, 438. 
pineapple and cheese, 375, 435. 
Potato, 375, 437- 
sardine, 375, 437. 
tomato and cucumber, 375, 438. 
tomato and lettuce, 375, 438. 
Waldorf, 375, 438. 
Salads and dressings, 375, 434. 
Salmon, canned, 372. 
creamed on toast, 372, 424. 
loaf, 372, 427. 
Saltines, 364, 384. 
Samp with cheese, 369, 419. 
Sandwich, club, 364, 392. 
date, 364, 394. 
date and cream cheese, 364. 
Sardines, canned, 373. 
salad, 345, 437. 
Sauce, apple, 369, 420. 
brown, 376, 439. 
brown sugar, 376, 439. 
cranberry, 370, 421. 
cream, 376, 440. 
hard, 376, 441. 
lemon, 376, 441. 
tomato, 376, 441. 
white, 376, 441. 
Sauces and fillings, 376, 43g. 
Sausage, Frankfort, 373. 
pork, 373. 
Scalloped onions, 377, 452. 
potatoes, 378, 453. 
Scallops, 373. 
Schedule for children's meals, 113, 119, 
127, 136, 150, 161. 
School lunch box, 176. 
luncheons, 162, 176, 189, 200. 
rice, 367. INDEX 
485 
Science of food combinations, 224. 
Scrambled eggs, 369, 416. 
Seasonal variation in menus, 235. 
Second year, food for (see also Two 
year old child), 136. 
Sedentary man, dietaries for, 58, 59, 63. 
energy requirement of, 55. 
fattening dietary for, 63. 
food plan for, 56. 
protein requirement of, 70. 
Sedentary persons, type of luncheon 
for, 200, 222. 
Sedentary woman, dietary for, 89, 90. 
energy requirement of, 83. 
food plan for, 88. 
protein requirement of, 95. 
Semi-solid or soft diet, 326. 
menu for, 327. 
Shellfish, 373. 
Sherbet, lemon milk, 367, 411. 
raspberry, 368, 412. 
Shredded wheat, 367. 
Shrimp, 373. 
Sick, energy requirement of, 319. 
food for, 317. 
Sirloin steak, 372. 
Sixteen year old, boy, dietary for, 
195. 
girl, dietary for, 196. 
Skim milk, 369, 383. 
Slaw, cole, 375, 435. 
Small intestine, digestion in, 44. 
Snow, apple, 367, 408. 
pudding, 368, 413. 
Soda crackers, 364. 
Soft or semi-solid diet, 326. 
for typhoid fever, 335. 
Souffle, cheese, 369, 417. 
prune, 368, 412. 
Soup, clear tomato, 376, 442. 
cream of asparagus, 376, 443. 
cream of baked bean, 376, 443. 
cream of celery, 376, 443. 
cream of corn, 376, 444. 
cream of green pea, 376, 444. 
cream of peanut butter, 376, 445. 
cream of spinach, 376, 445. 
cream of tomato, 376, 445. 
lentil, 376, 446. 
lentil and tomato, 376, 446. 
pea, split, 376, 447. 
potato, 376, 447. 
Soups, 376, 442. 
Spanish cream, 368, 414. 
mackerel, 372. 
Special diabetic foods, use of, 354. 
Spinach, a la creme, 378, 453. 
cooked, 378, 384. 
soup, 376, 445- 
with egg, 378, 453. 
Sponge cake, 365, 405. 
hot water, 365, 405. 
Squash, cooked, 384. 
Pie, 375, 433- 
Steak, halibut, 372. 
Hamburg, 371. 
round, pot roast, 372. 
round, stuffed, 372, 428. 
sirloin, 372. 
stuffed, 372, 428. 
Swiss, 372, 428. 
Stew, beef with vegetables, 372, 422. 
Irish, 425. 
kidney bean, 377, 450. 
oyster, 376, 447. 
Stewed dried apricots, 370, 421. 
mushrooms, 377, 453. 
peaches, 370, 421. 
primes, 371, 421. 
rhubarb, 371, 421. 
Strawberries, 371. 
String beans, 377. 
Stuffed beef heart, 371, 427. 
peppers, 378, 454. 
steak, 372, 428. 
tomato, 378, 455. 
Stuffing, poultry, 373, 427. 
Successful infant feeding, criteria of, 
114. 
Succotash, canned, 378. 
Suet, 384. 
Sugar, brown, 366, 384. 
for children, 173. 
granulated, 366, 384. 
loaf, 366. 
maple, 366. 
powdered, 366, 384. 
Sulphur in food, 21. 486 
INDEX 
Summer and winter diet, 235. 
menus, 239. 
Swiss cheese, 368. 
steak, 372, 328. 
Syrup, com, 366. 
maple, 366. 
Table of calcium in food materials, 25. 
cost of cereals in packages, 250. 
cost of food to yield 0.67 gram cal- 
cium, 258. 
cost of food to yield 0.015 gram iron, 
261. 
cost of food to yield 1.32 grams 
phosphorus, 260. 
cost of one hundred calorie portions 
of food, 456. 
cost of one hundred protein calories 
from different sources, 257. 
dietary recipes, 385. 
food value and cost of cereals in 
packages, 250. 
food value in relation to cost, 456. 
food value in terms of common 
measures, 381. 
foods rich in carbohydrates, n. 
foods rich in cellulose, 12. 
foods rich in fat, 11. 
foods rich in protein, 10. 
foods rich in protein and fat, n. 
foods rich in water, 12. 
height and weight of boys from birth 
to school age, 466. 
height and weight of school boys, 462. 
height and weight of girls from birth 
to school age, 467. 
height and weight of school girls, 464. 
height and weight of men, 460. 
height and weight of women, 461. 
iron in food, 24. 
nitrogen in food, 21. 
phosphorus in food, 22. 
protein in food - see table of 100 
calorie portions. 
vitamins in food materials, 468. 
weight and height - see Height and 
weight. 
weight of old men and women, 
210. 
Tapioca, 384. 
apple, 367, 408. 
cornmeal pudding, 368, 414. 
cream, 368, 414. 
Ten year old child, dietary for, 184. 
Thin men, 63. 
dietary for, 66. 
Thin women, 93. 
dietary for, 96. 
Three or four year old child, dietary for 
152. 
energy requirement of, 149. 
food for, 144. 
food plan for, 150. 
protein requirement of, r42. 
vitamin requirement of, 147. 
Timbale, egg, 366, 4r6. 
Toast, cream, 369, 393. 
French, 364, 394. 
Toasted croutons, 364, 394. 
Tomato and cucumber salad, 375, 438 
and lentil soup, 376, 446. 
and lettuce salad, 375, 438. 
sauce, 376, 441. 
soup, clear, 376, 442. 
soup, cream of, 376, 445. 
stuffed, 378, 455. 
Tomatoes, canned, 378, 384. 
fresh, 378. 
Tuberculosis, diet in, 34r. 
dietaries for, 345, 346. 
energy requirement in, 34r. 
food plans for, 343, 347. 
protein requirement in, 342. 
Tunny fish a la Newburg, 373, 428. 
canned, 373. 
Turkey, roast, 373. 
roast with stuffing, 373. 
Turkish pilaf, 367, 455. 
Turnips, 378, 384. 
creamed, 378, 449. 
Twin mountain muffins, 364, 397. 
Two year old child, food for, 133. 
food plan for, 141. 
protein requirement of, 142. 
vitamin requirement of, 135. 
Types of meal plans, 221. 
Typhoid fever, diet in, 335. 
mixed fluid diet for, 338. INDEX 
487 
Typhoid fever - Cont. 
modified milk diets for, 337. 
soft diet for, 339. 
Vanilla ice cream, 368, 425. 
Variety in meals, value of, 229. 
Veal cutlets, 373, 429. 
kidney, 374. 
leg, roast, 374. 
liver, 374. 
Vegetables, 376, 448. 
for adolescents, 186. 
for children, 128, 147, 158, 172. 
for college youth, 205. 
for nursing mothers, 135. 
for prospective mothers, 101. 
vitamins in, 264. 
Vitamins, 29, 468. 
A, 29. 
B, 31. 
C, 32. 
cheap sources of, 264. 
cost of, 262. 
family dietary, sources in, 281. 
for baby, 115, 124. 
for child 2 years old, 135. 
for child 3 to 4 years old, 147. 
for child 5 to 7 years old, 158. 
for man, 80. 
for nursing mother, 105. 
for prospective mother, 98. 
in food materials, table, 468. 
Wafers, oatmeal, 365, 403. 
Waffles, 364, 397. 
Waldorf salad, 365, 438. 
Walnuts, English, 374. 
chopped, 384. 
Warm food in old age, 212. 
Water, foods rich in, 12. 
Water melon, 371. 
Weaning, preparation for, 114. 
Weight - see also Height and weight, 
aged, 210. 
Wheat bread, 363. 
flaked, 367, 384. 
flour, 383. 
White Mountain icing, 365, 405. 
sauce, 376, 441. 
Whole milk, 369, 383. 
Winter and summer menus, 235. 
Woman, active, dietary for, 87. 
active, energy requirement of, 
84. 
active, food plan for, 85. 
ash requirement of, 95. 
fat, diet for, 91. 
fat, dietary for, 92. 
fattening dietary for thin, 96. 
nursing, dietary for, 107. 
nursing, food for, 103. 
pregnant, food for, 197. 
protein requirement of, 97. 
sedentary, dietary for, 89, 90. 
sedentary, food plan for, 88. 
thin, diet for, 93. 
thin, dietary for, 96. 
vitamin requirement of, 95. 
Women, aged, weight of, 210. 
height and weight of, 461. 
Youth, energy requirement of, 192. 
food for, 185. 
protein requirement in, 192. 
Zwieback, 364. 
kidney, 374.