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What to eat and when

Chapter 53: FOOTNOTES:
By Susanna Cocroft
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Health & MedicineNutrition

About This Book

The author explains principles of nutrition and practical dietetics for lay readers, linking bodily physiology to food choices and meal timing. Chapters outline food classification and tables of food values, basic digestive processes, and how proper cooking, thorough chewing, and regular exercise and fresh air support assimilation. Advice covers constructing balanced meals, scheduling meals for health and efficiency, remedies for common digestive troubles, and economical, straightforward recipes and menus. Emphasis is on prevention through hygienic habits, sensible portions, and adapting diet to individual needs rather than technical medical prescriptions. The tone is practical and instructional, aiming to translate scientific findings into everyday kitchen and lifestyle practices.


TABLES SHOWING AVERAGE HEIGHT, WEIGHT,
SKIN SURFACE, AND FOOD UNITS REQUIRED
DAILY WITH VERY LIGHT EXERCISE

Boys

Age Height in Inches Weight in Pounds Surface in Square Feet Calories or Food Units
5 41.57 41.09 7.9 816.2
6 43.75 45.17 8.3 855.9
7 45.74 49.07 8.8 912.4
8 47.76 53.92 9.4 981.1
9 49.69 59.23 9.9 1043.7
10 51.58 65.30 10.5 1117.5
11 53.33 70.18 11.0 1178.2
12 55.11 76.92 11.6 1254.8
13 57.21 84.85 12.4 1352.6
14 59.88 94.91 13.4 1471.3

Girls

Age Height in Inches Weight in Pounds Surface in Square Feet Calories or Food Units
5 41.29 39.66 7.7 784.5
6 43.35 43.28 8.1 831.9
7 45.52 47.46 8.5 881.7
8 47.58 52.04 9.2 957.1
9 49.37 57.07 9.7 1018.5
10 51.34 62.35 10.2 1081.0
11 53.42 68.84 10.7 1148.5
12 55.88 78.31 11.8 1276.8

Men

Height in Inches Weight in Pounds Surface in Square Feet Proteids Calories or Fats Food Units Carbohydrates Total
61 131 15.92 197 591 1182 1970
62 133 16.06 200 600 1200 2000
63 136 16.27 204 612 1224 2040
64 140 16.55 210 630 1260 2100
65 143 16.76 215 645 1290 2150
66 147 17.06 221 663 1326 2210
67 152 17.40 228 684 1368 2280
68 157 17.76 236 708 1416 2360
69 162 18.12 243 729 1458 2430
70 167 18.48 251 753 1506 2510
71 173 18.91 260 780 1560 2600
72 179 19.34 269 807 1614 2690
73 185 19.89 278 834 1668 2780
74 192 20.33 288 864 1728 2880
75 200 20.88 300 900 1800 3000

Women

Height in Inches Weight in Pounds Surface in Square Feet Proteids Calories or Fats Food Units Carbohydrates Total
59 119 14.82 179 537 1074 1790
60 122 15.03 183 549 1098 1830
61 124 15.29 186 558 1116 1860
62 127 15.50 191 573 1146 1910
63 131 15.92 197 591 1182 1970
64 134 16.13 201 603 1206 2010
65 139 16.48 209 627 1254 2090
66 143 16.76 215 645 1290 2150
67 147 17.06 221 663 1326 2210
68 151 17.34 227 681 1362 2270
69 155 17.64 232 696 1392 2320
70 159 17.92 239 717 1434 2390

Note.—With active exercise an increase of about 20 per cent. total food units may be needed.


DIETARY CALCULATION WITH FOOD VALUES IN
CALORIES PER OUNCE

Proteids Fats Carbohydrates Total
Breakfast
Gluten gruel, 5 oz. 23.5 1.0 30.0
Soft-boiled egg 26.3 41.9
Malt honey, 1 oz. 86.2
Creamed potatoes, 5 oz. 15.0 40.0 104.0
Zwieback, 2 oz. 22.8 52.8 171.6
Pecans, 3/4 oz. 8.4 141.0 13.4
Apple, 5 oz. 2.5 6.5 83.0
98.5 283.2 488.2 869.9

DIETARY CALCULATION WITH FOOD SERVED IN 100
CALORIES PORTIONS

Portions in serving Proteids Fats Carbohydrates Total
Dinner
French soup 1/2 10 20 20
Nut sauce 1 29 55 16
Macaroni, egg 1 15 59 26
Baked potato 2 22 2 176
Cream gravy 1/2 5 33 12
Biscuit 11/2 20 2 128
Butter 1 1 99
Honey 2 200
Celery 1/4 4 21
Apple juice 1/2 50
101/4 106 270 649 1025

Hourly Outgo in Heat and Energy from the Human Body
as Determined in the Respiration Calorimeter
by the U. S. Dept. of Agriculture

Average (154 lbs.) Calories
Man at rest (asleep) 65
Sitting up (awake) 100
Light exercise 170
Moderate exercise 190
Severe exercise 450
Very severe exercise 600

FOOTNOTES:

[11] These are from Food and Dietetics (Norton), published by the American School of Home Economics, Chicago. They are used in a number of schools of Domestic Science and in the Dietetic kitchens in hospitals.

[12] Chemical Composition of American Food Materials, Atwater and Bryant, U. S. Department of Agriculture, Bull. 28.

[13] Experiments on Losses in Cooking Meats (1900-03), Grindley, U. S. Department of Agriculture, Bull. 141.

[14] Laboratory number of specimen, as per Experiments on Losses in Cooking Meats.