Diet and Health; With Key to the Calories

Breakfast	100 C's.
Lunch	350 "
Tea	100 "
Dinner	650 "

You can reverse the dinner and lunch if you desire. If you do so then have your 100 calories I have allowed for tea time to take just before you retire. On a 1200 calorie schedule arranged as I have it you will not be hungry, I assure you. It will not be more than three or four days before your stomach will be shrunk and this amount I have allowed you will almost seem like overeating! That is the big idea. Shrink your stomach. Go on a fast or low calorie day for a day if necessary to get started. See page 81.

I can safely say that any up and around adult will reduce on 1200 calories, for that will not supply the basal metabolism, i.e., the body's internal activities, such as the beating of the heart, respiration, digestion, excretion, etc., and some of the body's stored fat will be called upon to supply the deficiency. How much one will reduce depends on how many calories are actually needed for the internal and the external activities. See pages 26 and 27. It is not advisable to reduce too rapidly. See page 85.

Now you have 1200 calories a day to eat. Let us think of this in terms of money. You have a limited amount of money every day to spend for food. You must spend it judiciously and get the food you need and want. If you spend the most of it on one article you have that much less for other things. It is possible that some days you will want to spend more than your allowance and you draw on your next day's supply. That will be all right if you remember that you have done so and will spend that much less the next day to equalize your account. You must study to spend wisely and carefully so as to supply your needs, but you cannot spend more than you have without restitution and retribution. Here are the menus:

BREAKFASTS

100 C. Each

1. Fruit

2 med. apples or 1 baked apple with 2 tsps. sugar
or
1 large orange
or
1/2 large grapefruit
or
1 small cup berries
or
1/2 good sized cantaloupe
or
2 med. figs
or
5 prunes

1 cup coffee or cereal coffee	0 C
1 tbsp. cream	50 C
2 small tsp. sugar	50 C
or
2 cups with cream alone or sugar alone	——
Total	100 C

10 ozs. skim milk hot or cold
or
5 ozs. whole milk	100 C

1 cup coffee clear	0 C
1 thin slice toast	75 C
1/4 pat butter	25 C
	——
Total	100 C

Note—The skim milk breakfasts and teas are most desirable because of the protein content.

TEAS

100 C. Each

See lists for breakfasts.
Also could have:

1 cup tea with 1 tsp. sugar
1 slice lemon	25 C
3 soda crackers	75 C
	——
Total	100 C

2 small plain cookies
tea no cream or sugar	100 C

1 chocolate cream
1 cup tea or hot water no cream or sugar	100 C

The following combinations need not be followed arbitrarily. You may change them around if you desire. Look in the calorie lists for substitutes of the same classes of foods, if you do not like my combinations. If you don't care for the 100 C's at tea time you may have that much more for dinner.

1200 C DAY

ON ARISING

2 cups hot water with a little lemon juice. 10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar
or
10 ozs. skim milk (see list of breakfasts)	100 C

LUNCH

1 medium sized head lettuce 1/3 lb	25 C
1 tbsp. mayonnaise	100 C
1 med. sweet pickle chopped for mayonnaise	25 C
1-1/8 inch cube cream cheese melted
or
3 ozs. cottage cheese	100 C
1 Toasted French roll (no butter)	100 C
	——
Total	350 C

TEA

3 crackers with tea and 1 tsp. sugar and 1 slice lemon
or
10 ozs. skim or buttermilk
or
100 C. fruit (see list)	100 C

DINNER

Creamed dried beef on toast
Dried beef 4 thin slices 4 x 5	100 C
Cut fine and crisped in frying
pan with ½ tbsp. butter	50 C
1 tbsp. flour browned with above	25 C
Add 1 cup skim milk (7 ozs.)
cook gently	70 C
	——
	245 C

2 slices crisp toast (pour above over)	200 C
1 large serving raw celery or raw cabbage	15 C
1 large baked apple with 1 tbsp. syrup	120 C
1 glass skim milk (7 oz.)	70 C
	———
Total		650 C
		———
Grand Total		1200 C

1200 C DAY

ON ARISING

2 cups hot water, with a little lemon juice.

10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar
or
10 ozs. skim milk (see list of breakfasts)	100 C

LUNCH

Celery—eat tender leaves also 10-14 stalks	30 C
Olives—5 good sized ripe	100 C
1 small slice corn bread	100 C
12 ozs. skim milk or buttermilk	120 C
	——
Total	350 C

TEA

3 crackers with tea with 1 tsp. sugar and 1 slice lemon
or
10 ozs. skim milk or buttermilk
or
100 C fruit (see list)	100 C

DINNER

Broiled halibut (or lean beef) steak 4-5 ozs. with lemon	150 C
Lettuce (no oil) average serving	0 C
1 slice whole wheat bread or roll	100 C
1/2 pat butter	50 C
Dessert 1-6 pie	350 C
1 cup clear postum or coffee	0 C
	——
Total		650 C
		———
Grand Total		1200 C

1200 C DAY

ON ARISING

2 cups hot water with a little lemon juice.
10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar
or
10 ozs. skim milk (see list of breakfasts)	100 C

LUNCH

Combination salad Shredded lettuce 10 leaves	0 C
1 large tomato	50 C
6 stalks chopped celery	15 C
tender leaves included 1/2 med. cucumber	15 C
1 med. grated carrot	20 C
	——
	100 C
1/2 tbsp. mayonnaise or oil	50 C
with vinegar or lemon
1 slice whole wheat bread	100 C
10 ozs. skim milk or buttermilk	100 C
	——
Total		350 C

TEA

3 crackers with tea with 1 tsp. sugar and 1 slice lemon
or
10 ozs. skim milk or buttermilk
or
100 C fruit (see list)	100 C

DINNER

Croquettes of split peas or beans
1/2 cup mashed beans or peas
1/4 cup toast crumbs
1 tsp. cream or canned milk
made into croquettes and baked or broiled	225 C
Stewed tomatoes 8 ozs.
or
1 large fresh tomato	50 C
1 slice bread or 5 small pretzels	100 C
1 double serving lettuce or
chopped cabbage or cauliflower	15 C
1 slice lemon, custard or squash pie, no top crust	260 C
1 cup clear coffee or postum	0 C
	——
Total		650 C
		——
Grand Total		1200 C

1200 C DAY

ON ARISING

2 cups hot water with a little lemon juice. 10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar
or
10 ozs. skim milk (see list of breakfasts)	100 C

LUNCH

Fruit salad
1 large orange	100 C
1 average apple	50 C
1 small banana	100 C
2 tbsps. lemon juice	10 C
2 small teasps. sugar	40 C
	——
	300 C
Sprinkle with 1 tbsp. grapenuts	50 C
	——
Total		350 C

TEA

3 crackers with tea with 1 tsp. sugar and 1 slice lemon
or
10 ozs. skim milk or buttermilk
or
100 C. fruit (see list)	100 C

DINNER

12 moderate sized oysters		100 C
Dipped in 1 beaten egg and crumbs of 3 crackers	150 C
Fried gently in 1 tbsp. of bacon or other fat	125 C
	——
	375 C
2 small slices crisped bacon	50 C
1 small dish chow chow with lettuce	25 C
1 slice bread or its equivalent	100 C
1/2 pat butter	50 C
Dessert 1 medium baked apple with no sugar	50 C
	——
Total		650 C
		———
Grand Total		1200 C

1200 C DAY

ON ARISING

2 cups hot water with a little lemon juice.
10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar
or
10 ozs. skim milk (see list of breakfasts)	100 C

LUNCH

2 eggs 160 C fried gently in 1 tsp. bacon fat or butter	40 C
or
soft boiled or poached eggs with 1 slice crisped bacon	200 C
1 roll or 1 slice whole wheat bread	100 C
Butter 1/2 pat	50 C
Coffee, postum or tea clear	0 C
	——
Total		350 C

TEA

3 crackers with tea with 1 tsp. sugar and 1 slice lemon
or
10 ozs. skim milk or buttermilk
or
100 C fruit (see list)	100 C

DINNER

2 toasted shredded wheat biscuits	200 C
2 glasses skim milk	150 C
1 dish stewed prunes
8 with 1 tbsp. syrup	200 C
10-12 peanuts	100 C
Coffee, postum or tea clear	0 C
	——
Total		650 C
		——
Grand Total		1200 C

1200 C DAY

ON ARISING

2 cups hot water with a little lemon juice.
10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar
or
10 ozs. skim milk (see list of breakfasts)	100 C

LUNCH

6 oz. cream soup,
Potato, tomato, clam chowder, etc. (use skim milk)	200 C
Shredded cabbage, lettuce, celery
or
any greens—average helping practically	0 C
1/2 tbsp. mayonnaise or oil
or
1 tbsp. cream dressing	50 C
2 soda crackers	50 C
1 average apple	50 C
	——
Total		350 C

TEA

3 crackers with tea with 1 tsp. sugar and 1 slice lemon
or
10 ozs. skim milk or buttermilk
or
100 C fruit (see list)	100 C

DINNER

Carrot and cottage cheese salad
(The Home Dietitian—Comstock)
1/2 cup ground carrots
1-6 cup chopped nuts
3 oz. cottage cheese
3 oz. large lemon (juice of)	250 C
8 ozs. consomme, no fat	30 C
4 crackers or 1 roll or slice bread	100 C
1/2 pat butter	50 C
Average helping lettuce or other greens—no oil	0 C
Dessert—gelatine pudding, average serving	120 C
Whipped cream 1 heaping tbsp	100 C
Coffee or postum or tea clear	0 C
	——
Total		650 C
		———
Grand Total		1200 C

1200 C DAY

ON ARISING

2 cups hot water with a little lemon juice.
10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar
or
10 ozs. skim milk (see list of breakfasts)	100 C

LUNCH

Baked beans
if canned 3 h. tbsp., if home baked 1-1/2	150 C
Pickled beets 5 med. slices	25 C
Large amount celery or lettuce or other green leaves	25 C
1 slice toasted Swedish health
bread (made of oatmeal) or 1 roll	100 C
1 cup coffee or postum clear	0 C
Medium apple	50 C
	——
Total		350 C

TEA

3 crackers with tea with 1 tsp. sugar and 1 slice lemon
or
10 ozs. skim milk or buttermilk
or
100 C fruit (see list)	100 C

DINNER

Cottage cheese omelet
2 med. eggs	160 C
3 ozs. cottage cheese	100 C
1 tbsp. cream
or
condensed milk	50 C
	——
	310 C
Salt to taste
Bake or fry gently in 1/2 tbsp. fat.	40 C
(Can substitute 100 C chopped
lean meat for cottage cheese)
1 small head celery tender leaves and all	25 C
1 slice bread or equivalent	100 C
Butter 1/2, pat	50 C
1 dish plain stewed tomatoes, squash,
carrots, spinach or onions, etc	25 C
5 almonds or 5 peanuts or 2 large walnuts	50 C
10 raisins	50 C
	——
Total		650 C
		———
Grand Total		1200 C

Finished But Not Famished

WEEKLY WEIGHT CHART
Month	1st Week	2nd Week	3rd Week	4th Week	5th Week

TOTAL C. PER DAY
Month	Sun.	Mon.	Tues.	Wed.	Thur.	Fri.	Sat.

Diet and Health; With Key to the Calories

About This Book

Finished But Not Famished