Part 13 (1/2)
Prepared by C. F. LANGWORTHY.
Expert in charge of Nutrition Investigation.
Carbohy- Calories Chart 1 Protein Fat drates Ash Water per Whole milk 3.3 4.0 5.0 0.7 87.0 310 Skim milk 3.4 0.3 5.1 0.7 90.5 165 b.u.t.termilk 3.0 0.5 4.8 0.7 91.0 160 Cream 2.5 18.5 4.5 2.5 74.0 865
Chart 2 Whole egg 14.8 10.5 --- 1.0 73.7 700 Egg white 13.0 0.2 --- 0.6 86.2 265 Egg yolk 16.1 33.3 --- 1.1 49.5 1608 Cream cheese 25.9 33.7 2.4 3.8 34.2 1950 Cottage cheese 20.9 1.0 4.3 1.8 72.0 510
Chart 3 (edible portion of) Lamb chop 17.6 28.3 --- 1.0 53.1 1540 Pork 16.9 30.1 --- 1.0 52.0 1580 Smoked ham 16.1 38.8 --- 4.8 40.3 1940 Beefsteak 18.6 18.5 --- 1.0 61.9 1130 Dried beef 30.0 6.6 --- 9.1 54.3 840
Chart 4 Cod, lean fish 15.8 0.4 --- 1.2 82.6 325 Cod, Salt 21.5 0.3 --- 24.7 53.5 410 Oyster 6.2 1.2 3.7 2.0 86.9 235 Smoked herring 36.4 15.8 --- 13.2 34.6 1355 Mackerel, fat 18.3 7.1 --- 1.2 73.4 645
Chart 5 Olive Oil --- 100.0 --- --- ---- 4080 Bacon 9.4 67.4 --- 4.4 18.8 3030 Beef suet 4.7 81.8 --- 0.3 13.2 3510 b.u.t.ter 1.0 85.0 --- 3.0 11.0 3410 Lard --- 100.0 --- --- ---- 4080
Chart 6 Corn 10.0 4.3 73.4 1.5 10.8 1800 Wheat 12.2 1.7 73.7 1.8 10.6 1750 Buckwheat 10.0 2.2 73.2 2.0 12.6 1600 Oat 11.8 5.0 69.2 3.0 11.0 1720 Rice 8.0 2.0 77.0 1.0 12.0 1720 Rye 12.2 1.5 73.9 1.9 10.5 1750
Chart 7 White bread 9.2 1.3 53.1 1.1 35.3 1215 Whole wh bread 9.7 0.9 49.7 1.3 38.4 1140 Oat breakfast food (cooked) 2.8 0.5 11.5 0.7 84.5 285 Toasted bread 11.5 1.6 61.2 1.7 24.0 1420 Cornbread 7.9 4.7 46.3 2.2 38.9 1205 Macaroni 3.0 1.5 15.8 1.3 78.4 415
Chart 8 Sugar, granulated --- 100.0 --- ---- 1860 Mola.s.ses 2.4 --- 69.3 3.2 25.1 1290 Stick candy --- --- 96.5 0.5 3.0 1785 Maple sugar --- --- 82.8 0.9 16.3 1540 Honey 0.4 --- 81.2 0.2 18.2 1520
Chart 9 Parsnip 1.6 0.5 13.5 1.4 83.0 230 Onion 1.6 0.3 9.9 0.6 87.6 225 Potato 2.2 0.1 18.4 1.0 78.3 385 Celery 1.1 --- 3.4 1.0 94.5 8
Carbohy- Fuel Value Chart 10 Protein Fat drates Ash Water Calories per Sh.e.l.led beans. fresh 9.4 0.6 29.1 2.0 58.9 740 Navy beans, dry 22.5 1.8 59.6 3.5 12.6 1600 String beans, green 2.3 0.3 7.4 0.8 89.2 195 Corn, green 3.1 1.1 19.7 0.7 75.4 500
Chart 11 Apple(edible portion) 0.4 0.5 14.2 0.3 84.6 290 Fried fig 4.3 0.3 74.2 2.4 18.8 1475 Strawberry 1.0 0.6 7.4 0.6 90.4 180 Banana 1.3 0.6 22.0 0.8 75.3 460
Chart 12 Grapes(edible portion)1.3 1.6 19.2 0.5 77.4 450 Raisins 2.6 3.3 76.1 3.4 14.6 1605 Canned fruit 1.1 0.1 21.1 0.5 77.2 415 Fruit jelly --- --- 78.3 0.7 21.0 1455 Grape juice 0.2 --- 7.4 0.2 92.2 150
Chart 13 Walnut 16.6 63.4 16.1 1.4 2.5 3285 Chestnut 10.7 7.0 74.2 2.2 5.9 1875 Peanut 25.8 38.6 22.4 2.0 9.2 2500 Peanut b.u.t.ter 29.3 46.5 17.1 5.0 2.1 2825 Coconut, desiccated 6.3 57.4 31.5 1.3 3.5 3121
[Ill.u.s.tration: Chart 14 Functions and Uses of Food; Const.i.tuent of Food]
Chart 15 DIETARY STANDARD FOR MAN IN FULL VIGOR AT MODERATE MUSCULAR WORK Protein Energy Condition Considered Grams Calories Food as purchased 115 3,800 Food eaten 100 3,500 Food digested 95 3,200
ESTIMATED AMOUNT OF MINERAL MATTER REQUIRED PER MAN PER DAY Grams Phosphoric acid (P2O5) 3 to 4 Calcium oxid 0.7 to 1.0 Sulphuric acid (SO3) 2 to 3.5 Magnesium oxid 0.3 to 0.5 Pota.s.sium oxid 2 to 3 Iron 0.006 to 0.012 Sodium oxid 4 to 6 Clorin 6 to 8
Time required for Digestion of various Foods: Hrs. Min.
Apples, sweet 1 30 Apples, sour 2 Beans, pod, boiled 2 30 Beef, fresh, rare roasted 3 Beef, dried 3 30 Beets, boiled 3 45 Bread, wheat, fresh 3 40 Bread corn 3 15 b.u.t.ter (melted) 3 30 Cabbage, raw, with vinegar 2 Cabbage, boiled 4 30 Cheese 3 30 Codfish 2 Custard, baked 2 45 Ducks, wild, roasted 4 30 Eggs, fresh, soft boiled 3 Eggs, fresh, hard boiled 3 30 Eggs, fresh, fried 3 30 Lamb, fresh, boiled 2 30 Milk, raw 2 15 Milk, boiled 2 Parsnips, boiled 2 30 Mutton, roast 3 15 Mutton, boiled 3 Mutton, broiled 3 Pork, roast 5 15 Potato, boiled 3 30 Potato, baked 2 30 Rice, boiled 1 Sago, boiled 1 45 Salmon, boiled 4 Soup, beef, vegetable 4 Soup, chicken 3 Tapioca, boiled 2 Trout, boiled or fried 1 30 Turnips, boiled 3 30 Veal, fresh, boiled 4
Food naturally falls into four cla.s.ses. Potatoes and grains furnish starches. The starchy foods are heat and force producers. Eggs, meats, nuts, milk, dried beans, peas and lentils furnish nitrogen, and are flesh and muscle producers. b.u.t.ter, oil, lard, and fatty meats supply fats.
Sugar, mola.s.ses, honey, fruit, etc., furnish sugar.
Starchy foods should be cooked at a high temperature and either boiled or baked; nitrogenous and fatty foods at lower temperature, prolonging the time. Meats are much better broiled, roasted, or stewed than fried.
Vegetables should be steamed or baked so that the juices may not be wasted. Veal and pork (except ham and bacon) should have no place in the menu of a boys' summer camp. Both require from four to five hours and fifteen minutes to digest. Study carefully the above tables and then plan your meals intelligently.
Table of Approximate Weights and Measures Three teaspoonfuls = one tablespoon.
Four tablespoonfuls = one wine gla.s.s.
Two wine gla.s.ses = one gill.
Two gills = one tumbler or cup.
Two cupfuls = one pint.
One quart sifted flour = one pound.
One quart granulated sugar = one pound, nine ounces.