How to Live, Eugene Lyman Fisk [best thriller books to read .TXT] 📗

in the top compartment.

The following more detailed and specific table of food values will prove helpful to those who desire intelligently to balance their diet or to provide balanced menus for their families. A very little attention to this subject will enable one to acquire sufficient knowledge of dietetic needs to successfully govern the diet in a general way without weighing or measuring the food. In the following table the number of calories available in ordinary food portions is stated. Such a table should not, of course, be memorized, but an occasional reference to it will enable one soon to acquire a working knowledge of the food values of the main articles in the dietary.

TABLE OF FOOD VALUES THE WEIGHT (IN GRAMS, OUNCES AND ROUGH MEASURE) OF A PORTION CONTAINING 100 CALORIES OF EACH FOOD AND THE NUMBER OF CALORIES IN THE 100 IN THE FORM OF PROTEIN, FAT AND CARBOHYDRATE.[A] Name of Food “Portion” Containing 100 Calories Roughly Described Wgt. of 100 Calories Percent of Gram Ounce Protein Fat Carbo-
hydrate VEGETABLES [B] Artichokes, as purchased, average, canned 430    15.     14    0    86    [B] Asparagus, as purchased, average, canned 540    19.     33    5    62    [B] Asparagus, as purchased, average, cooked 206    7.19 18    63    19    [B] Beans, baked, canned Small side dish 75    2.66 21    18    61    [B] Beans, Lima, canned Large side dish 126    4.44 21    4    75    [B] Beans, string, cooked Five servings 480    16.66 15    48    37    [B] Beets, edible portion, cooked Three servings 245    8.7   2    23    75    [B] Cabbage, edible portion 310    17.     20    8    72    [B] Carrots, edible portion, average, fresh 215    7.6   10    8    82    Carrots, cooked Two servings 164    5.81 10    34    56    [B] Cauliflower, as purchased, average 312    11.     23    15    62    [B] Celery, edible portion, average 540    19.     24    5    71    Corn, sweet, cooked One side dish 99    3.5   13    10    77    [B] Cucumbers, edible portion, average 565    20.     18    10    72    [B] Egg plant, edible portion, average 350    12.     17    10    73    Lentils, cooked 89    3.15 27    1    72    [B] Lettuce, edible portion, average 505    18.     25    14    61    [B] Mushrooms, as purchased, average 215    7.6   31    8    61    [B] Onions, fresh, edible portion, average 200    7.1   13    5    82    [B] Onions, cooked Two large servings 240    8.4   12    40    48    [B] Parsnips, edible portion, average One and a half servings 152    5.3   10    7    83    Parsnips, cooked 163    5.74 10    34    56    [B] Peas, green, canned Two servings 178    6.3   25    3    72    [B] Peas, green, cooked One serving 85    3.     23    27    50    Potatoes, baked One good sized 86    3.05 11    1    88    [B] Potatoes, boiled One large sized 102    3.62 11    1    88    [B] Potatoes, mashed (creamed) One serving 89    3.14 10    25    65    [B] Potatoes, steamed One serving 101    3.57 11    1    88    [B] Potatoes, chips One-half serving 17    .6   4    63    33    [B] Potatoes, sweet, cooked Half of average potato 49    1.7   6    9    85    [B] Pumpkins, edible portion, average 380    13.     15    4    81    Radishes, as purchased 480    17.     18    3    79    Rhubarb, edible portion, average 430    15.     10    27    63    [B] Spinach, cooked, as purchased Two ordinary servings 174    6.1   15    66    19    [B] Squash, edible portion, average 210    7.4   12    10    78    [B] Succotash, canned, as purchased, average Ordinary serving 100    3.5   15    9    76    [B] Tomatoes, fresh, as purchased, average Four average tomatoes 430    15.     15    16    69    [B] Tomatoes, canned 431    15.2   21    7    72    [B] Turnips, edible portion, average Two large servings 246    8.7   13    4    83    Vegetable oysters 273    9.62 10    51    39    FRUITS (FRESH OR COOKED) [B] Apples, as purchased Two apples 206    7.3   3    7    90    Apples, baked 94    3.3   2    5    93    Apples, sauce Ordinary serving 111    3.9   2    5    93    [B] Apricots, edible portion, average 168    5.92 8    0    92    Apricots, cooked Large serving 131    4.61 6    0    94    [B] Bananas, yellow, edible portion, average One large 100    3.5   5    5    90    [B] Blackberries, as purchased, average 170    5.9   9    16    75    Blueberries 128    4.6   3    8    89    [B] Blueberries, canned, as purchased 165    5.8   4    9    87    Cantaloupe Half ordinary serving 243    8.6   6    0    94    [B] Cherries, edible portion, average 124    4.4   5    10    85    [B] Cranberries, as purchased, average 210    7.5   3    12    85    [B] Grapes, as purchased, average 136    4.8   5    15    80    Grape fruit 215    7.57 7    4    89    Grape juice Small glass 120    4.2   0    0    100    Gooseberries 261    9.2   5    0    95    [B] Lemons 215    7.57 9    14    77    Lemon juice 246    8.77 0    0    100    Nectarines 147    5.18 4    0    96    Olives, ripe About seven olives 37    1.31 2    91    7    [B] Oranges, as purchased, average One very large 270    9.4   6    3    91    Oranges, juice Large glass 188    6.62 0    0    100    [B] Peaches, as purchased, average Three ordinary 290    10.     7    2    91    Peaches, sauce Ordinary serving 136    4.78 4    2    94    Peaches, juice Ordinary glass 136    4.80 0    0    100    [B] Pears One large pear 173    5.40 4    7    89    Pears, sauce 113    3.98 3    4    93    [B] Pineapples, edible portion, average 226    8.     4    6    90    Raspberries, black 146    5.18 10    14    76    Raspberries, red 178    6.29 8    0    92    [B] Strawberries, as purchased, average Two servings 260    9.1   10    15    75    [B] Watermelon, as purchased, average 760    27.     6    6    88    COOKED MEATS [C] Beef, round, boiled (fat), 1099[D] Small serving 36    1.3   40    60    00    [C] Beef, round, boiled (lean), 1206[D] Large serving 62    2.2   90    10    00    [C] Beef, round, boiled (med.), 1188[D] Small serving 44    1.6   60    40    00    [C] Beef, 5th right rib, roasted, 1538[D] Half serving 18.5 .65 12    88    00    [C] Beef, 5th right rib, roasted, 1616[D] Small serving 32    1.2   25    75    00    [C] Beef, 5th right rib, roasted, 1615[D] Very small serving 25    .88 18    82    00    [C] Beef, ribs, boiled, 1169[D] Small serving 30    1.1   27    73    00    [C] Beef, ribs, boiled, 1170[D] Very small serving 25    .87 21    79    00    [B] Calves foot jelly, as purchased 112    4.     19    00    81    [B] Chicken, as purchased, canned One thin slice 27    .96 23    77    00    [B] Lamb chops, boiled, edible portion, average One small chop 27    .96 24    76    00    [B] Lamb, leg, roast Ordinary serving 50    1.8   40    60    00    [C] Mutton, leg, boiled, 1184[D] Large serving 34    1.2   35    65    00    [C] Pork, ham, boiled (fat), 1174[D] Small serving 20.5 .73 14    86    00    [C] Pork, ham, boiled, 1192[D] Ordinary serving 32.5 1.1   28    72    00    [C] Pork, ham, roasted (fat), 1484[D] Small serving 27    .96 19    81    00    [C] Pork, ham, roasted (lean), 1511[D] Small serving 34    1.2   33    67    00    [B] Turkey, as purchased, canned Small serving 28    .99 23    77    00    [C] Veal, leg, boiled, 1182[D] Large serving 67.5 2.4   73    27    00    CAKES, PASTRY, PUDDING AND DESSERTS [B] Cake, chocolate layer, as purchased Half ordinary square piece 28    .98 7    22    71    [B] Cake, gingerbread, as purchased Half ordinary square piece 27    .96 6    23    71    [B] Cake, sponge, as purchased Small piece 25    .89 7    25    68    Custard, caramel 71    2.51 19    10    71    Custard, milk Ordinary cup 122    4.29 26    56    18    Custard, tapioca Two-thirds ordinary 69.5 2.45 9    12    79    [B] Doughnuts, as purchased Half a doughnut 23    .8   6    45    49    [B] Lady fingers, as purchased 27    .95 10    12    78    [B] Macaroons, as purchased 23    .82 6    33    61    Pie, apple, as purchased One-third ordinary piece 38    1.3   5    32    63    [B] Pie, cream, as purchased One-fourth ordinary piece 30    1.1   5    32    63    [B] Pie, custard, as purchased One-third ordinary piece 55    1.9   9    32    59    [B] Pie, lemon, as purchased One-third ordinary piece 38    1.35 6    36    58    [B] Pie, mince, as purchased One-fourth ordinary piece 35    1.2   8    38    54    [B] Pie, squash, as purchased One-third ordinary piece 55    1.9   10    42    48    Pudding, apple sago 81    3.02 6    3    91    Pudding, brown betty Half ordinary serving 56.6 2.     7    12    81    Pudding, cream rice Very small serving 75    2.65 8    13    79    Pudding, Indian meal Half ordinary serving 56.6 2.     12    25    63    Pudding, apple tapioca Small serving 79    2.8   1    1    98    Tapioca, cooked Ordinary serving 108    3.85 1    1    98    FRUITS (DRIED) [B] Apples, as purchased, average 34    1.2   3    7    90    Apricots, as purchased, average 35    1.24 7    3    90    [B] Dates, edible portion, average Three large 28    .99 2    7    91    [B] Dates, as purchased 31    1.1   2    7    91    [B] Figs, edible portion, average One large 31    1.1   5    0    95    [B] Prunes, edible portion, average Three large 32    1.14 3    0    97    [B] Prunes, as purchased 38    1.35 3    0    97    [B] Raisins, edible portion, average 28    1.     3    9    88    [B] Raisins, as purchased 31    1.1   3    9    88    CEREALS [B] Bread, brown, as purchased, average Ordinary thick slice 43    1.5   9    7    84    [B] Bread, corn (johnnycake) as purchased, average Small square 38    1.3   12    10    72    [B] Bread, white, home made, as purchased Ordinary thick slice 38    1.3   13    6    81    Corn flakes, toasted Ordinary cereal dishful 27    .97 11    1    88    [B] Corn meal, granular, average 27    .96 10    5    85    [B] Corn meal, unbolted, edible portion, average 26    .92 9    11    80    [B] Crackers, graham, as purchased Two crackers 23    .82 9    20    71    [B] Crackers, oatmeal, as purchased Two crackers 23    .81 11    24    65    [B] Hominy, cooked Large serving 120    4.2   11    2    87    [B] Macaroni, average 27    .96 16    2    83    [B] Macaroni, average, cooked Ordinary serving 110    3.85 14    15    71    [B] Oatmeal, average, boiled One and a half serving 159    5.6   18    7    75    [B] Popcorn, average 24    .86 11    11    78    [B] Rice, uncooked 28    .98 9    1    90    [B] Rice, boiled, average Ordinary cereal dish 87    3.1   10    1    89    [B] Rice, flakes Ordinary cereal dish 27    .94 8    1    91    [B] Rolls, Vienna, as purchased, average One large roll 35    1.2   12    7    81    [B] Shredded wheat One biscuit 27    .94 13    4.5 82.5 [B] Spaghetti, average 28    .97 12    1    87    [B] Wheat flour, entire wheat average 27    .96 15    5    80    [B] Wheat flour, graham, average 27    .96 15    5    80    [B] Wheat flour, patent roller process, family and straight grade spring wheat, average 27    .97 12    3    85    [B] Zwieback Size of thick slice bread 23    .81 9    21    70    DAIRY PRODUCTS [B] Butter, as purchased Ordinary pat or ball 12.5 .44 .5 99.5 00    [B] Buttermilk, as purchased One and a half glass 275    9.7   34    12    54    [B] Cheese, American, pale, as purchased One and a half cubic in 22    .77 25    73    2    [B] Cheese, cottage, as purchased Four cubic in 89    3.12 76    8    16    [B] Cheese, full cream, as purchased One and a half cubic in. 23    .82 25    73    2    [B] Cheese, Neufchatel, as purchased One and a half cubic in. 29.5 1.05 22    76    2    [B] Cheese, Swiss, as purchased One and a half cubic in. 23    .8   25    74    1    [B] Cheese, pineapple, as purchased One and a half cubic in. 20    .72 25    73    2    [B] Cream One quarter ordinary glass 49    1.7   5    86    9    Kumyss 188    6.7   21    37    42    [B] Milk, condensed, sweetened, as purch. 30    1.06 10    23    67    [B] Milk, condensed, unsweetened (evap. cream) as purchased 59    2.05 24    50    26    [B] Milk, skimmed, as purchased One and a half glasses 255    9.4   37    7    56    [B] Milk, whole, as purchased Small glass 140    4.9   19    52    29    Whey, as purchased Two glasses 360    13      15    10    75    SWEETS AND PICKLES [B] Catsup, tomato, as purchased, average 170    6.     10    3    87    [B] Honey, as purchased Four teaspoonfuls 30    1.05 1    0    99    [B] Marmalade (orange peel) 28.3 1.     .5 2.5 97    [B] Molasses, cane 35    1.2   .5 0    99.5 [B] Olives, green, edible portion Seven olives 32    1.1   1    84    15    [B] Olives, ripe, edible portion Seven olives 38    1.3   2    91    7    [B] Pickles, mixed, as purchased 415    14.6   18    15    67    [B] Sugar, granulated Three teaspoonfuls or one and a half lumps 24    .86 0    0    100    [B] Sugar, maple Four teaspoonfuls 29    1.03 0    0    100    [B] Sirup, maple Four teaspoonfuls 35    1.2   0    0    100    NUTS [B] Almonds, edible portion, average About eight 15    .53 13    77    10    [B] Beechnuts 14.8 .52 13    79    8    [B] Brazil nuts, edible portion Three ordinary size 14    .49 10    86    4    [B] Butternuts 14    .50 16    82    2    [B] Cocoanuts 16    .57 4    77    19    [B] Chestnuts, fresh, edible portion, average 40    1.4   10    20    70    [B] Filberts, edible portion, average Ten nuts 14    .48 9    84    7    [B] Hickory nuts 13    .47 9    85    6    [B] Peanuts, edible portion, average Thirteen double 18    .62 20    63    17    [B]