Iliiiiiiiiliiiii ■m m CORNELL UNIVERSITY LIBRARY BEQUEST OF STEWART HENRY BURNHAM 1943 Diet and nealtn, witn key to the calories 3 1924 012 176 909 DATE DUE ..HM^-^^^eM-T- '" ^^^^m m aJM sEP'-T ■TOT GAYLORD PRINTEDINU.S.A. -mw.. ' ' mmi- The original of tliis book is in tlie Cornell University Library. There are no known copyright restrictions in the United States on the use of the text. http://www.archive.org/details/cu31924012176909 Diet and Health With Key to the Calories By Lulu Hunt Eeters, A.B., M.D. Ex-Chainnan, Public Health Committee California Federation of Women's Clubs Los Angeles District Chicago Unn'''^^'/- The ReiUy and Lee Co. '^ ' >' ' I; f: / ■, y Copyright, 1918 The Reilly & Britton Co. ^rft/ Made in U. S. A. Second Edition, 1919 Third Edition, 1920 Fourth Edition. 1920 Fifth Edition, 1921 Sixth Edition, 1921 Arp/f^ /ij^ Seventh Edition, 1921 Eighth Edition, 1921 Ninth Edition, 1921 Tenth Edition. 1921 Eleventh Edition, 1923 Twelfth Edition, 1922 Thirteenth Edition, 1922 Fourteenth Edition, 1922 Fifteenth Edition, 1922 Sixteenth Edition, 1922 Seventeenth Edition, 1922 Diet and Health Dediratted by permission to lUUstrated by The Author's Small Nephew Dawson Hunt Perkins The little rascal Read This First I am sorry I cannot devise a key by which to read this book, as well as a Key to the Calories, for sometimes you are to read the title headings and side explanations before the text. Other times you are supposed to read the text and then the headings. It really does not matter much as long as you read them both. Be sure to do that. They are clever. I wrote them myself. I have been accused of trying to catch yoft coming and going, because I haVe included in my book the right methods of gaining weight, as well as those for losing weight. But this is not the reason — though I don't object to do- ing that Kttle thing — the reason is that the lack of knowledge of foods is the foundation for both overweight and underweight. I did want my publishers to get this out in a cheaper edition, thinking that more people could have it, and thus it would be doing more good; but they have convinced me that that idea was a false claim of my mortal mind, and that the more you paid for it, the more DIET AND HEALTH you would appreciate it. I have received many times, and without grumbling on my part, ten dollars for the same advice given in my office. Perhaps on this line of reason- ing we should have ten dollars for the booko Those of you who think so may send the balance on through my publishers. L. H. P. Los Angeles, California June, 1918 CONTENTS PAG£i 1 Preliminary Bout 1% 2 Key to the Calories 23 3 Review and More Definitions . . . / 30 4 More Keys and More Calories 37 5 V^etarianism vs. Meat Eating. . . 54 6 The Deluded Ones— My Thin Friends 59 7 Exercise 69 8 At Last! How to Reduce 77 9 Autobiographical 88 10 Testimonials 96 1 1 An Apology and Some Amendments 98 12 Maintenance Diet and Conclusions 102 13 Three Years Later 106 Diet and Health 1 Preliminary Bout Rule to Find Ideal Adult Net Weight Multiply number of inches over 5 ft. in height hy 53^; add 110, For example: Height 5 ft. 7 iu. without shoes. 7x51^= 383^ +110 Ideal weight 1483^ If under 5 ft. multiply number of inches under 5 ft. by 5}/^ and subtract from 110. Are You Thin and Do You Want to Gain? Skip this chapter. It will not interest you Don't in the least. I will come to you later. I am Read not particularly interested in you anyway, for This I cannot get your point of view. How any one can want to be anything but thin is b^ond my intelligence. However, knowing that there are such deluded individuals, I have 11 12 DIET AND HEALTH Bad Business been constrained to give you advice. You won't find' it spontaneous nor from the heart, but if you follow my directions I will guaran- tee that you will gain; providing, of course, you have no organic trouble; and the chances are that by giving proper attention to your diet you will gain anyway, and maybe in passing lose your trouble. Who knows? In war time it is a crime to hoard food, and fines and imprisonment have followed the ex- pos6 of such practices. Yet there are hun- dreds of thousands of individuals all over America who are hoarding food, and that one of the most precious of all foods ! They have vast amounts of this valuable commodity stored away in their own anatomy. Now fat individuals have always been con- sidered a joke, but you are a joke no longer. Instead of being looked upon with friendly tolerance and amusement, you are now viewed with distrust, suspicion, and even aversion!' How dare you hoard fat when our PRELIMINARY BOUT 13 nation needs itR You don't dare to any long- er. You never wanted to be fat anyway, but you did not know how to reduce, and it is pro- verbial how little you eat. Why, there is Mrs. Natfy B. Slymm, who is beautifully thin, and she eats twice as much as you do, and does not gain an ounce. You know positively that eat- ing has nothing to do with it, for one time you ^ieted, didn't eat a thing but what the doctor ordered, besides your r^ular meals, and you actually gained. You are in despair about being anything but fat, and-^-! howyou hate it. But cheer up. I will save you; yea, even as I have saved my- self and many, many others, so will I save you. It is not in vain that all my Ufe I have had to fight the too, too solid. Why, I can remem- ber when I was a, child I was always being consoled by being told that I would outgrow it, and that when I matured I would have some shape. Never can I tell pf|,thetically "when I was married I weighed only one hundred eighteen, and look at me now." No, I was a deHcate slip of one hundred and sixty- five when I was taken. I never will tell you how much I have weighed, I am so thoroughly ashamed of it, but my normal weight is one hundred and fifty pounds, and at one time there was seventy Spirituality vs. Materiality A Long, Long Battle ti 14 DIET AND HEALTH pounds more of me than there is now, or has been since I knew how to control it. I was not so shameless as that very long, and as I look back upon that short period I feel like refunding the comfortable salary received as superintendent of an hospital; for I know I was only sixty-five per cent effideat, for eflS- ciency decreases in direct proportion as excess weight increases. Everybody knows it. The Meeting" Is Now Open for Discussion Jolly Mrs. Sheesasite ha§ the floor and wants some questions answered. You know Mrs. Sheesasite J her husband recently bought her a pair of freight scales. Mrs. "Why is it. Doctor, that thin people can Sheesasite eat so much more than fat people and still not gain?" Me "First: Thin people are usually more ac- Answering tive than fat people and use up their food. "Second: Thin people have been proved to radiate fifty per cent more heat per pound than fat people; in other words, fat people are r^ular fireless cookers! They hold the- heat in, it cannot get out through the pack- ing, and the food which is also contained PRELIMINARY BOUT 15 therein goes merrily on with fiendish r^ular- ity, depositing itself as fat. 'VTeNess CooXevc^. "And there are baby fireless cookers and children fireless cookers. The same dietetic rules apply to them as to the adult." "I recognize Mrs. Tiny Weyaton; then you, Mrs. Knott Little." "We have heard you say that fat people eat too much, and still we eat so little?" "Yes, you eat too much, no matter how little it is, even if it be only one bird-seed daily, if you store it away as fat. For, hearken; food, and food only (sometimes plus alcohol) mak- eth fat. Not water— not air — verily, nothing but food maketh fat. (And,between you and me, Mrs. Weyaton, just confidential like — don't tell it — we know that the small appetite story is a myth.)" Mrs. Weyaton Me Again 16 DIET AND HEALTH Mrs. Knott Little Doctor Not? Mrs. Ima Gobbler Doctor Dear "But, Doctor, is it not true that some indi- viduals inherit the tendency to be fat, and can not help it, no matter what they do?" "Answer to first part — ^Yes. "Answer to second part — ^No! It is not true that they cannot help it; they have to work a little harder, that is all. It is true that being fat is a disease with some, due to imper- fect working of the internal secretory glands, such as the thyroid, generative glands, etc.; but that is not true fat such as you have. Yours, and that of the other members who are interested, is due to overeating and underex- ercising. , "Those diseased individuals should be under the care of a physician. Probably the secretory glands are somewhat inactive or sluggish in tiie healthy fat individual. I use the word healthy here in contradistinction to the other type. In reality, individuals very much overweight are not really healthy, and they should also visit their physician." "Yes, Mrs. Ima Gobbler?" "But, Doctor dear, what's the use of diet- ing? I only get fatter after I stop." (Answering delicate like, for I'm fond of her and she is sensitive) : "You fat — ! You make me fatigued! You PRELIMINARY BOUT 17 never diet long enough to get out of the fireless cooker class. If you did, you wouldn't." "Is there anyone else who would like to be recognized? No?" It is well. I will probably answer more as I go along, for there is nothing that I don't know or haven't studied or tried in the reduc- Nothing iag line. I know everything you have to con- That I tend with — ^how you no sooner congratulate Don't Know yourself on your will power, after you have dragged yourself by the window with an exposure of luscious fat > chocolates with curlicues on their , tummies, than another comes into view, and you have it all. to go through with again, and how you finally suc- cumb. I hope sometime it will be a misdemeanor, pimishable by imprisonment, to display candy as shamelessly as it is done. Many fond parents think that candy causes worms. It doesn't, of course, unless it is con- taminated with worm eggs, but, personally, I wish every time I ate a chocolate I would get a worm, then I would escape them. The choc- olates, I mean. I will tell you more about worms when I discuss meat. I know how you go down to destruction for Vampires peanuts, with their awful fat content. It is 18 DIET AND HEALTH Malicious Animal Magnetism A Combat terrible, the lure a peanut has for me. Do you suppose Mr. Darwin could explain that? Perhaps I was a little too delicate like in my answer to Mrs. Gobbler's question, — ^What's the use of dieting, she oidy gets fatter after she stops? So many ask me that question, with the further pathetic addition, — Will they always have to keep it up? And it ever irritates me. The answer is, — ^Yes! You will always have to keep up dieting, just as you always have to keep up other things in life that make it worth living — ^berng neat, being kind, being tender; reading, studying, loving. You will not have to be nearly so strenuous after you get to normal; but you might as well recognize now, and accept it as a fact, thai neither you nor anybody else vnll be able to eat beyond your needs without accumulating fat or disease, or both. I love Billy Sunday's classical answer to the objection that his conversions were not permanent. He responded: "Neither is a bath!" WHEN YOU START TO REDUCE you will have the following to combat: First: Your husband, who tells you that he does not like thia women. I almost hate my PRELIMINARY BOUT 19 husband when I think how long he kept me under that delusion. Now, of course, I know all about his jealous disposition, and how he did not want me to be attractive. Second: Your sister, who says, "Goodness, Lou, but you look old today; you looked lots better as you were." Third: Your friends, who tell you that you are just :^ight now; don't lose another pound! And other friends who teU you cheerful tales of people they have known who reduced, and who went into a decline, and finally died. But you must not mind them. Smile, and tell them that you know all about it, and, don't worry. Go serenely on your way, confi- dent in your heart that you will look fully ten years younger when you get down to nonnal, no matter how you look in the interim. I don't see why women, and men, too, (secret- ly) worry so much about wrinkles. If the in- creased wrinkles on the face are accompanied by increased wrinkles in the gray matter, 'tis a consummation devoutly to be wished. I'm sure I am much more interesting with wrin- kles than I was without. I am to myself, any- way. However, you will not be any more wrin- kled if you reduce gradually, as I advise, and growth, and re'pair, is fattening, or is an irri- tant, or both. If a food contains much fat, you will know that it is high in food value, for fat has two and one-quarter times the caloric value that proteins and carbohydrates have. Dry foods are high in value, for they are concentrated and contain little water. Compare the quan- tity of two heaping teaspoonfuls of sugar, a concentrated food, and one and one-half pounds of lettuce, a watery v^etable, each having the same caloric value. A moderate 37 List of Foods to Follow Important A Moderate Sized Chocolate Cream , 38 DIET AND HEALTH sized chocolate cream is not only concentra- Enuf ted but has considerable fat ia the chocolate. "^ It is not necessary to know accurately the caloric values. In fact, authorities differ iu some of their computations. The list is not mathematically correct, but it will give you a good idea of the relative values, and is accu- rate enoi^h for our purposes. I have purpose- ly given round numbers, where possible, in order to make them more easily remembered. In reckoning made dishes-, such as puddings and sauces, you must compute the different ingredients approximately. About how much sugar it has, how much fat to the dish, and so on. In reckoning any food, if you are reduc- ing, give it the benefit of the doubt on the high count; and if trying to gain, coimt it low. It is well, if you are much overweight or underweight, to have some of these foods that are given weighed, so tJtiat you can judge approximately what yovu* servings will total. A Mixture j^ mixture of foods should be used, in order to get the different elements which are neces- sary for the human machine. It is not whole- some to have many foods at a meal; but the menu should be varied from day to day. Any regimen which does not allow some MORE KEYS, MORE CALORIES 39 carbohydrates and fats for the fuel foods is injurious if persisted in for a length of time. As to harmful combiaations; there are not many, and if your food is thoroughly masti- cated you need not concern yourself very much about them. However, if you find a food disagrees with you, or that certain com- binations disagree, do noT try to use them, j Underweight individuals sometimes have to train their digestive tracts for some of the foods they need. Coffee, tea and other mild stimulants are not harmful to the majority; but, like every- thing else, in excess they will cause ill health. AlcohoKc drinks make the fat fatter and the thin thinner, and both more feeble mentally* I hope I have stimulated you to an interest in dietetics. There are many -books which go into the subject much more deeply. I recom- mend, especially, "The Home Dietitian," written by my beloved colleague and class- mate, Dr. Belle Wood-Comstock. Others I have read that are~especially suit- able for the home are "Feeding the Family," by Mary Schwartz Rose, and "Dietary Com- puter," by Pope. There are doubtless many other good ones. The Department of Agri- culture publishes free bulletins on the subject. Thoroughly Masticate Everyihing I Love Her 40 DIET AND HEALTH Farmers' Bulletin No. 142, by Atwater, is very comprehensive. Other authorities I have consulted are Lusk, Friedenwald and Ruhrah, Gautier, Sherman, Buttner, Locke and Von Nootden. Measuring Table 1 teaspoon (tsp.) fluid Ve oz. 1 dessertspoon (dsp.) J^ oz. 1 tablespoon (tbsp.) 3^ oz. 1 ordinary cup 8 oz. 1 ordinary glass 8 oz. Average helping a.h. Ojne Hundred Calorie Portions and Average Helpings (Approximate Measures) (Atwater, Locke, Rose) MEATS Meats Beefsteak, lean round 2 oz. 100 C. A.h 33^ oz., 185 C. Beefsteak, tenderloin 1 oz. 100 C. A.h 285 C. Beef, roast, very lean 3 oz. 100 C. A.h 150 C. MORE KEYS, MORE CALORIES 41 Chicken, roast 1^ oz. 100 C. ^ , 1 slice 180iC. Frankfurters, 1 sausage 1 oz. 100 C. Chops, lamb or mutton 13^ oz. 100 C. Average chops 150-300 C. Pork: Bacon, crisp 3^ oz. 100 C. 1 small slice, crisp 25 C. Chop 13^ oz. 100 C. Medium 160-300 C. Ham, boiled IM oz. 100 C. ' AJi 3 oz., 250 C. Ham, fried ^ oz. 100 C. A.h 3 oz., 400 C. Sausage 1 oz. 100 C. 1 small, crisp. ... 60 C. Turkey IJ^ oz. 100 C. A.h 33^ oz., 260 C. FISH Fish, Lean, Cod, Halibut 3 oz. 100 C. A.h 4 oz., 135 C. ^**^ -r^. , . 1 1 • , 1 / ■■««/-. Roiled Of Fish, fat, salmon, sardmes . . . 134 oz. 100 1./. ^j-gHg^ A.h 4 oz., 260 C. Lobster 4 oz. 100 C. A.h 100 C. 42 DIET AND HEALTH Oysters 12 100 C. t^h 1 oyster 8 C. Clams, long 8 100 C. Iclam 12 C. SOUPS Raw Soups Cream soups, average 3 oz. 100 C. A.h 4 oz., 125 C. Consommes, no fat. 30 oz. 100 C. A.h 4 oz., 15 C. DAIRY PRODUCTS AND EGGS Dairy Butter, 1 level tbsp. scant. . . J^ oz. 100 C. Products 1 ball 1^0 C. and Eggs Cheese (American, Roquefort, Swiss, etc.) .... 13^ cu. in % oz. 100 C. Cottage Cheese 3 oz. 100 C. A.h 100 C. Whole Milk 5 oz. 100 C. 1 glass 160 C. Skim Milk 10 oz. 100 C. 1 glass 80 C. Malted Milk (dry) 1 h. tbsp. 100 C. Buttermilk, natural 10 oz. 100 C. 1 glass 80 C. Koumiss 6 oz. 100 C. 1 glass. 13QC. Products and Eggs MORE KEYS, MORE CALORIES 43 C(mdensed, unsweetened. ... 2 oz. 100 C. 1 tbsp 35 C. ^«*7 Condensed, sweetened, 1 J^ tbsp 100 C. Cream, average 1}4 oz. 100 C. 1 tbsp 50 C. Cream, whipped 1}/^ oz. 100 C. Ih. tbsp. 100 C. E^s, 1 large 1 100 C. Average egg 80 C. Boiled or poached; if fried, C. depend upon fat adhering. VEGETABLES When not otherwise indicated, the method vpaefahl i of cooking is by boiling. The caloric value of sauces served with them not included. Asparagus, large stalks 20 100 C. 1 stalk, 5 C. Beets 1 lb. 100 C. 2 h. tbsp 30 C. Beans, Baked, home 13^ oz. 100 C. 3 h. tbsp 300 C. Beans, Baked, caimed 2)^ oz. 100 C. 3 h. tbsp ...150C. Vegetables 44 DIET AND HEALTH Beans, Lima S oz. 100 C. 3h. tbsp 130 C. Beans, String 1 lb. 100 C. 2 h. tbsp 15 C. Cabbage 13^ lb. 100 C. 3 h, tbsp 10 C. Carrots. 1 lb. 100 C. 3h. tbsp 20 C. CauUflower 1 lb. 100 C. 3 h. tbsp 20 C. Celery, uncooked 1 lb. 100 C. 6 stalks 15 C. Com, canned 3J^ oz. 100 C. 2li. tbsp 100 C. Com, green, 1 ear 3J^ oz. 100 C. Medium size. Cucumber Ij^ lb. 100 C. 10 to 12 thin slices. 10 C. Lettuce 1^ lb'. 100 C. A.Ii 5-10 C. Mushrooms 8 oz. 100 C. Onions, 2 large 8 oz. 100 C. Parsnips 8 oz. 100 C. A.li 2 oz., 25 C. Peas, green 3 oz. 100 C. A.h., 3 h. tbsp 100 C. \ MORE KEYS, MORE CALORIES 45 Potatoes, sweet 1}/^ oz. 100 C. 1 medium 200 C. Potatoes, white 3 oz. 100 C. 1 medium 100 C. Potato Chips scant 1 oz. 100 C. A.h., 8-10 pieces ... 100 C. Radishes 1 lb. 100 C. A.h., 6 red button. . 15 G. t Spinach. ...[ IJ^ lb. 100 C. A.h., i^cup 25 C. Squash. ; '. 1 lb. 100 C, A.h., 2h. tbsp 25 C. Tomatoes 1 lb. 100 C. A.h., 1 lai^e 50 C. Turnips 1 lb. 100 C. A.h., 2 h. tbsp 25 C. FRUITS Apple 7 oz. 100 C. 1 average size 50 C. Fruiis Banana 5 oz. 100 C. Ismail 100 C. Berries average 5 oz. 100 C. I 1 small cup 100 C. Cantaloupe 1 lb. 100 C. A.h., J^melon 100 C, 46 DIET AND HEALTH Cherries 5 oz. 100 C. A.li., 1 small cup . . . 100 C. Fruits Grapes 5 oz. 100 C. A.h„ 1 small bunch. 100 C. Lemons (5 oz. each) 2 100 C. They won't make you thin. Average size 30 C. Oranges (9 oz. each) 1 100 C. Peaches (5 oz. each) 2 100 C. Average size 50 C. Pears (6 oz. each) 1 100 C. Average size. ...... 90 C. Pineapple, fresh 7 oz. 100 C. 2 slices, 1 in. thick. . 100 C. Plums, large 3 or 4 100 C. 1 plum 30 C. Watermelon l}i\h. 100 C. Large slice 15 C. Dates (dry), large..... 3-4 100 C. 1 laige 25 C. " Figs (dry), l^rge 1^ 100 C. 1 large 65 C. Prunes (dry), large 3 100 C. llarge 35 C. Stewed, 4 medium, with 4 tbsp. juice 200 C. MORE KEYS, MORE CALORIES 47 BREAD AND CRACKERS Brown Bread, 1 slice, 3 in. in diam., 3<^ in. thick 100 C. Com Bread, 3 x 2 x % 13^ oz. 100 C. Victory Bread, 1 slice, 3 x 4 x 3^ in . . 100 C. White, gluten, rye, whole wheat, etc., prac- tically same caloric value per same weight. There is so little diflEerence between the caloric value of gluten bread and other breads that it ig not necessary for reducing to try to get it. (Toasted bread has the same caloric value that it had before toasting. It is more easily digested, but just as fattening. Advised, however, be- cause it makes you chew.) 1 French or Vieima roll 100 C. Zweiback |^ oz. 100 C. 1 slice, Si^x li^x 1^ in., 35C. Graham Crackers 3 100 C. Ic, Sin. sq 35 C. Oyster Crackers 24 100 C. Soda Crackers. 4 100 C. Ic 25 C. Pretzels 5 100 C. Ip 20 C. Bread Crackers Breakfast Foods {Cereals Cooked) 48 DIET AND HEALTH BREAKFAST FOODS, ETC. Farina or Cream of Wheat. 6 oz. 100 C. 2h. tbsp 60 C. ^ Force 1 oz. 100 C. 5h. tbsp 65 C. Grapenuts scant 1 oz. 100 C. 2 tbsp 100 C. Griddle Cakes, 4j^ in. in diam 100 C. A.h., 3 cakes 300 C. (This does not include butter and syrup, remember.) Hominy 4 oz. 100 C. 2 h. tbsp 85 C. Macaroni, plain 4 oz. 100 C. 2 h. tbsp 90 C. ^ Macaroni and cheese (depends on amt. cheese) 2 h. tbsp 200-300 C. MuAn, average ^t^- 100 C. ;i muffin 125 C. OatmeaL 5 oz. 100 C. 1 small cup 100 C. Puffed Rice 1 oz. 100 C. 5 h. tbsp 50 C. Popcorn (cups) \]/2 100 C. A.h. depends on butter added. MORE KEYS, MORE CALORIES 49 Rice, boUed ■ 4 oz. 100 C. Breakfad }4 cup 100 C. Foods Shredded Wheat Biscuit. . . 1 100 C. Triscuits (2) 100 C. Waffles scant J/^ w. 100 C. 1 waffle 225 C. CANDY, PASTRIES AND SWEETS Chocolate creams, medium. 1 100 C. ri j Chocolate, 1 lb 2880 C. p^^^* Cherries, candied 10 100 C. and Cup Custard, J^ cup. ..... 100 C. Sweets Chocolate Nut Caramels 1 X 1 X Vs in. 100 C. Other candies, reckon sugar, nuts, etc. Cookies, plain, diam. 3 in . . 2 100 C. 1 cookie 50 C. If raisins or nuts in them, count extra. Doughnut scant %- 100 C. 1 average size 160 C. Gingersnap 5 100 C. 1 gingersnap 20 C. Honey h. tbsp. 1 100 C. Thick syrups approximately the same. Ladyfingers scant 1 oz. 100 C. 1 ladyfinger.. 35-50 C. 50 DIET AND HEALTH Pastries and Sweets Macaroons 2 100 C. 1 macaroon 50 C. Pie with top crust, about 34 ordinary slice, or Ij^ in. 100 C. A.h., Vfipie 350 C. Pie without top crust, 2 in . 100 C. Custard, lemon, squash, etc. A.h., Vfi pie. 250-300 C. Puddings, average. .. .cup 34 100 C. A.h 200-350 C. Depends upon richness. Ice Cream h. tbsp. 1 100 C. A.h.. 200-350 C. D^ends upon richness. Cakes 1 oz. 100 C. A.h 200-350 C. Depends upon size, icing, fruit, nuts, etc.; compute approKunately. Sugar cubes 3 100 C. Granulated. h. tsp. 2 100 C. Saccharine, a coal tar product 300 to 600 times sweeter than sugar, but of no food value. Not advisable to use habitually. Better learn to like things unsweetened- it can be done. MORE KEYS, MORE CALORIES 51 CONDIMENTS AND SAUCES Mayonnaise.... m. tbsp. 1 100 C. Condiments A.h 200 C. T^ Is QfiJiCGS Olive oil and other oils.dsp. 1 ; 100 C. Olives, green or ripe 6-8 100 C. 1 olive 10-15 C. Tomato Catsup 6 oz. 100 C. 1 tbsp 10 C. Thick Gravies tbsp. 3 100 C. NUTS - Almoads, large 10 100 C. 1 almond 10 C. Nuts Brazil, larger 23^ 100 C. 1 Brazil nut 45 C. Chestnuts, small 20 100 C. 1 chestnut ........ 5 C. Peanuts, large double 10 100 C. -P««^«^ Iba* ^0-SOOC. f*^ Pecans, large 5 100 C. 1 pecan 20 C. Walnuts, large S]4 100 C. 1 wabut ;...30 C. Cocoanut, prepared ^ oz. 100 C. Peanut Butter 2^^ tsp. 160 C. 52 DIET AND HEALTH Key to Key Remember K you ^^ remember ,tlie following portions This of food, you will have a standard by which to compute your servings: Lean Meat : a piece 3 x 2 x J^" (2 oz.) 100 C. Now if your serving of meat or fish is fat, mentally cut in two for same value. If very lean, you should add a little. White Bread: slice 3x4xK" 100 C. Compute other breads by this. Butter: 1 scant tablespoonful 100 C. Sugar: 1 heaping tea^oonful 50 C. Potatoes: 1 medium, boiled or baked. 100 C. Watery Vegetables: 1 helping 15-35 C. If food is fried, or butter, oil, or cream sauces are added, the C. value increases markedly. Review 1. Why is a mixture of foods necessary? 2. Give the caloric value of the following: 1 glass of milk, skim; buttermilk; 10 choco- late creams; 1 bag peanuts; 1 pat butter; 1 piece pie. 3. Name foods low in caloric value. Why are they valuable? MORE KEYS, MORE CALORIES 53 4. How many calories of bread and butter do you daily consume? 5. Reckon your usual caloric intake. Ho)v much of it is in excess of your needs? 6. Memorize caloric value of foods you are fond of. This Table of Foods, With the C Given Per Oz. Will Help You The caloric value of pure fat is 255 C per oz., dry starches and sugars (carbohydrates), and protein (the meat element), is 113. This means fats are 2jii times more fattening than other foods. Most foods contain considerable water, so the following is an approximate table of foods 'as is.' I have given round numbers in the table so you can more easily remember them. Memorize it. Calories per oz. Calories per oz. Fats 255 Milk, condensed, sweet. . .100 Nuts, edible part 200 Milk, condensed» unsweet. 50 Sugar 115 Cream, thin 60 Cream cheese 110 Cream, thick 110 Cottage cheese (no fat) ... 30 Fruits: Dried 100 Breads 75 Sweet 25 Lean meats. . . SO Acid 16 Lean fish S6 Vegetables: Potatoes, Eggs (per oz.) 40 plain (oz.) 30 Milk, whole 20 Cooked Legumes, (peas. Milk, skim and butter- beans, etc.) 20-35 milk (no fat) 10 Watery and leafy S-IS Review Protein Chittenden Approx. SJ/O to 360 C Per Day Vegetarianism vs. Meat Eating As protein is the only food which builds and repairs tissue, it is the food which has caused the most controversy. First: As to the amount needed. Second: As to whether animal flesh pro- tein is necessary. AMOUNT NEEDED: It was thought for many years that 150 grams or 5 ounces of dry protein (equivalent to about 1}/^ pounds lean meat) per day was necessary. But ex- periments of Chittenden and others have proved that considerably less is sufficient, and that the health is improved if less is taken. ' Chittenden's standard is 50 grams, or 1^ ounces, dry protein (equivalent to 3^ pound meat per day) . This is considered by many as insufficient. A variation from 1% to 3 ounces dry protein per day will give a safe range. (Rose.) The amount of protein needed is compara- tively independent of the amount of physical exertion, thus differing from the purely fuel 54 VEGETARIANISM VS. MEAT 55 foods, carbohydrates and fats, which should vary in direct proportion to the amount of physical exertion. In general, 10 to 15 per cent of the total calories per day should be taken as protein. An excess is undoubtedly irritant to the kidneys, blood vessels, and other organs, and if too little is taken the body tissues will suffer. Not all of the protein should be taken in the form of animal protein; at least one-half should be taken from the vegetable kingdom. Animal Flesh Protein Necessary? The following are a few of the chief reasons given by those who object to its use: First: The animal has just as much right to ffig life, liberty, and pursuit of happiness as we Negative have. Side Second: They may be diseased, and there is the possibility of their containing animal parasites, such as tapeworms and trichinae. I would like to tell you more about worms, they are so interesting, but He says not to try to tell all I know in this little book; that may- be he will let me write another sometime, al- though it is a terrible strain on him, and that I have given enough of the family history, anyway. Some Word The Affirmative Side 56 DIET AND HEALTH Third: The tissues of animals contain ex- crementitious material, which may cause ex- cess acidity, raise the blood pressure, and so forth. Fourth: More apt to putrefy and thus give ptomaine poisoning. Fifth: Makes the disposition more vicious. . (Honest, — animals eating meat exclu- sively are more vicious.) Those who believe that animal protein should be eaten answer these points as fol- lows: First: Survival of the fittest. Second: K you give decent support to your health departments they can furnish enough inspectors to prevent the marketing of dis- eased meat; and if some should slip through, if you thoroughly bake, boil, or fry your animal parasites they will lose their pep. Third: Most of the harmful products are destroyed by the intestines and liver. Fourth: True, but see that you get good meat, and don't eat it in excess. Fifth: Unanswerable — to be proved later by personal experiments. In addition, they say that animal protem is more easily digested, that 97 per cent is VEGETARIANISM VS. MEAT 57 assimilated because it is animal, and so it is much more to be desired, especially by chil- dren and convalescents ; that v^etable protein is enclosed in cellulose, and only 65 to 75 per cent is used by the system ; thus the diet is apt to be too bulky if the proper amount is taken. It has been proved, however, by several en- durance tests, that the vegetarian contestants had more strength and greater endurance than their meat-eating competitors, so there is no reason why we should be worried by one or two, or even more, meatless days, espe- cially when animal product protein, such as miUc, eggs, cheese, and the vegetable proteins, as in the legumes and the nuts, are available. I confess that for quite a while after study- ing vegetarian books I took a dislike to meat, but now I am in the comfortable state de- scribed by Benjamin Franklin in his autobi- ography. It seems that he had been con- verted to v^etarianism and had decided that he never again would eat the flesh of animals that had been ruthlessly slaughtered, when they so little deserved that fate. But he was exceedingly fond of fish, and while on a fishing party, as some fish were being fried, he found they did smell most -'-I Strong Vegetarians A Confession 58 DIET AND HEALTH admirably well, and he was greatly torn be- tween his desire and, his principle. Finally he remembered that when the fish were opened he saw some smaller fish in their stomachs, and he decided that if they could eat each other he could eat them. Most Noted Picture of B, Franklin Extant Protein Calories in 100 C Portions of Food In 100 C's Bread, 1 slice, (W. W. the highest) . . 12 to 16 C's P In 100 C's Cooked Cereals, 1 sm. cup, (oatmeal high- est) 10 to 18 C's P In 100 C's Rice. 1 small cup 10 C's P In 100 C's Macaroni, 1 small cup 15 C'« P In 100 C's Whole milk, 5 oz 20 C's P . In 100 C's Skim and buttermilk, 10 oz »5 C's P In 100 C's Cheese, 3 heaping tbsp. Cottage cheese .... 75 C's P In 100 C's Eggs IH 36 C's P In 100 C[s Meat or fish, very lean 2-3 oz 50 to 75 C's P In 100 C's Nuts, peanuts, almonds, walnuts. Peanuts the highest 10 to 20 C's P In 100 C's Beans J^ cup average 20 C's P In 100 C's Green peas %, cup average 28 C's P In 100 C's Corn H cup average 12 C's P In 100 C's Onions 3 to 4 medium 12 C's P In 100 C's Potato 1 medium 12 C's P In 100 C's Tomatoes 1 lb ., 15 C's P In 100 C's Fresh fruits : berries, currants, rhubarb .... 10 C's P Others 2 to 5 C's P 6 The Deluded Ones— My Thin Friends I am going to sandwich you in between the food calories and my fat friends, and maybe you caji absorb Some of them. In the first chapter, you remember, I said I was not particularly interested in you, but I have changed my mind, and I will treat you ten- derly and carefully. I will have to preach a little bit first, but I don't mind that; I love to reform people — ^Yes, you need reforming! THE FIRST THING many of you have to do is to learn to accept the trivial annoy- ances and small misfits of life as a matter of course, for to give them attention beyond their deserts is to wear the web of your life to the warp. Elbert Hubbard never said anything better than that. Have that reproduced in motto 59 WhMl 60 DIET AND HEALTH form and put it on your bureau, and repeat it fifty times daily. Adopt my philosophy. If I have a trivial QqqJ^ annoyance I analyze it carefully. Was I to Philosophy blame? Yes? All r^ht, I am glad, because then I can see that it wiU not happen again, so I stop worrying. If I am not to blame, if I could not help it in the least, well, then I don't worry about it, for that will not help it any, and I wasn't to blame! If it bobs up in my mind again, I say: "Now, look here, you annoyance, I have given you all the attention you deserve; avaunt, depart, get out!" ^,^ ^4- Now, how is this philosophy going to help Simple you gain? When you worry needlessly, notice how tense your muscles are. You are exercising them all of the time and using hundreds of calories of enei^. You raise your blood pressure, the internal secretory glands may overact (re-read what I have said about these THE DELUDED ONES 61 glands in the fat people), and thus many more calories are used. The intestinal secretions do not flow so freely, you have indigestion and do not assimilate your food, and thus hundreds more calories are lost. It certainly is impossible to gain unless your food is assimilated. So the first thing you have to learn is this mental control and to relax. Remember that word, relax. After you are better nour- ished your nervous system will not be on hair- trigger tension, and it will be easier for you. If you are ill in mind or body, remember that it is natural to be well, and that within your body nature has stored the most wonder- ful forces which are always tending towards the normal, or health, if not obstructed or hindered. Nature sometimes needs help to stimulate those forces, or to reinforce them, or to re- move obstructions. This is where the physi- cian comes in. But you yourself can aid nature the most by realizing that nature is health and it is normal to be well. By so doing, all of your organs function better and you are restored to normal more rapidly. Second: It is very important to have Lost Calories Develop Poise No Pain In Matters No Matter In Pain Why Worry? Sleep 62 DIET AND HEALTH enough sleep. Dr. Richard Cabot says tha* probably resistance is lowered as much by lack of sufficient sleep as by any other factor, and that all you can soak into your system in twenty-four hours is not too much. Don't Fresh Air ^^^^^ ^j^^ f^^gj^ ^^ You generally suffer from sleeplessness, I believe. The overweights are always ad- vised not to sleep too much. They will find while reducing that they won't want to sleep so much, anyway. They will like to stay awake — they feel so much happier. Now, when you retire and try to sleep but cannot, try this — ^it works with me. You bommmes tnow when you are passing over your mental images become distorted and grotesque. I artificially induce that state. If I find myself rehearsing about two hundred times, with appropriate gestures, the keen, witty, logical remarks which I could have made in favor of my pet legislation in the club discussion, but didn't, then I begin after this fashion: Pink elephants with green ribbons on their tails — ^red rhinoceri (is that right, or should it be rhinoceroses?) — ^smUing peanuts — Wom- an's City Club — Social Health Insurance — why didn't I say — ^I wish I had said — (here TEE DELUDED ONES 63 get out, you annoyance !)- and so forth and so forth. -pink elephants — Picture of Pink Elephant Adorned Now I realize I have ruined myself. I am my own wprst enemy. I have exposed my whole life before those modem vivisectionists, the army of amateur psycho-analysts. Third: Exercise. Great muscular exer- tion should be avoided, but the setting-up exercises that I advise, if begun with modera- tion and increased gradually, will undoubted- ly stimulate the appetite and help the body functions to be better performed. Fourth: Since food is the only source of body substance, you must gradually train your stomach so that it can care for enough food to not only supply your bodily energy^ but to leave a little excess ^o be stored as fat. If you have a small appetite — and many of you have — ^yoiu* stomach is undoubtedly contracted, and you must gradually add to Woe Is Me Exercise Food 64 DIET AND HEALTH the amount you have been eating, even „ ^though it may cause some distress, until you StZach ^lave disciplined it so that it can handle what you need without distress. The stomach is a muscular organ and can be trained and exer- cised somewhat as other organs can. You wiU not have much appetite at first, but it will develop. Sometimes a short fast for a day or two, drinking nothing but piu-e water, seems to be beneficial in the beginning. . Do not drink much with your meals, unless the drink has food value by the addition of lots ef cream or sugar, or both. Decide how many calories you need for your activities, gradually add to your dietary until you have reached that number, and then some more, and you will gain as surely as the overweight individual wiU lose by doing the opposite. It may take a long time, or you may get results very rapidly, depending some- what upon the individual characteristics. Gradually increase your butter, cream, sugar, chocolate, and so forth, as they are very high in food value. Study the Key to the Calories and r^on your calories every day for a while. You have already noticed that the foods that you like are low in food value. Eat More THE DELUDED ONES 65 Here are some of the tlungs you can take to add to your fuel: A glass of milk, hot or cold, taken between meals and before retiring, will add about 500 calories. Cream sauce on your vegetables will add to their value. Cod liver oil, or olive oil, or cream, begun in small doses and gradually iucreased. One malted milk, made with milk, syrup, egg, ice cream, whipped cream, and the malted milk, wiU add about 500 calories. You remember the painful time that I spoke of when there was so much more of me than there ought to be? Well, the aforesaid concoction, made with milk, syrup, egg, ice cream, whipped cream, and the malted milk, was accessory before the fact, and also particeps criminis before the law. I absorbed this phraseology by being president of the Professional Woman's Club, with its high-class women attorneys, minis- ters, dentists, Ph.D.'s, and "Medical Trust" doctors 'Medical Trust."— The American Medical Association (A.M.A.), a powerful trust you can't get into unless you have a high prelimi- nary education and are a graduate of a high- Try Some of These Learned Phraseology Explanatory Notel 66 DIET AND HEALTH Explanatory Notes Thorough Mastication Especially About Your Ailments class medical coUege. Eleven years' training after the grammar school is their minimum standard now. "League for Medical Ignorance." — ^The so- called "League for Medical Freedom"; the opponent of the above mentioned trust. Their standard — any old kind of a medical or religious training, two weeks or longer, en- grafted on anyone who has the money to pay for the course. No education, no barrier; in fact, those of limited education make the loudest boosters for the league. In justice, I must say that many splendid, estimable per- sons belong to this league, not knowing these facts. Fifth: See page 92 in my advice to the fat. It is as important for you as for them. (It always makes me mildly furious when I look up a word and am directed to seek some other locality. If it affects you that way — seek page 60 in my advice to you.) Also have your teeth X-rayed. Blind ab- scesses at the roots wiH cause all sorts of aches and pains, as well as underweight. Sixth: Don't talk so much. See ii you can't leave out two-thirds of the totally unimpor- tant, uninteresting details. A tremendous amount of energy is used in talking. This TEE DELUDED ONES 67 habit I would not say was confined to you, by any means; it is another one of those pretty nearly universal errors. I will not give you a sample fattening menu, for it might be aU out of proportion to what you could handle, and it would upset you. Make out yout own menus, 'realizing that you must work gradually to the desired amount. I am taking it for granted that you are or- ganically sound, that yoiur scientific, educated physidan has said there is nothing the matter with you, except perhaps your "nervous" disposition. Have I not been nice to you? All right, relax and watch yourself get into the class of the plumpticaHy adequate. And if you don't succeed after a faithful trial, take the mUk-cure, with its three to six weeks' absolute rest. Recapitulation 1. Cahn yourself. 2. Sleep. 3. Exercise. 4. Food. 5. Masticate 6. Delete the details. 7. Milk-cure. Organ Recitals Wednesday Evenings Only ' 68 DIET AND HEALTH Review 1. Repeat Elbert Hubbard's advice. to . 2. Give three reasons why worry can make you thin. 3. Define "Medical Trust" and "League for Medical Freedom." / 4. Memorize paragraph about nature 5. Enumerate the things you can eat to increase your calories. /, 7 Exercise It is practically impossible to reduce weight through exercise alone, unless one can do a tremendous amount of it. For the food that one eats is usually enough to cover the energy lost by the exercise. However, exercise is a very important feature of any reducing program; not because of the fat that is burned up in the exercise — '■ and there is some burned — ^but for the reason that it is necessary to keep one in a healthy condition. The muscles, the internal organs, the bones, the brain, are all benefited — in fact, the entire system. 69 Light On Your Feet 70 DIET AND HEALTH Duty Dances Warning Or Classic Dancing The exercises described hereinafter will help make you fat or thin, and they wiU keep you supple, graceful, and light on your feet, so that when I tell my husband that he must dance^with you. Madam, he will not say, "Nothing stirring," and when you. Professor, ask me to dance, I ^will not curse the day I Was bom. K you have not been accustomed to exer- cise, I warn you to take up only one or two at a time and do each one a few times only. You win be atrociously sore, and you will realize that you have muscles of which you wotted not. However, persist, if you are sure there are nox)i^anic reasons why you shouldn't — such as a weak heart. (In case you are very much overweight, I think it advisable to wait until you have reduced somewhat.) It is splendid if you can belong to a gymna- sium or to a physical culture class, but ten to fifteen niinutes' systematic daily exercise practiced with vim, and each set followed by deep breathing, will do more good than a gymnasiiun spasmodically attended. Brisk walking with a long stride isn't so bad; in fact, if taken with a very long stride it will twist 'most every oi^an you have in your body. ^ EXERCISE 71 There are hundreds of exercises you can take. If you will notice little rascal's illus- trations you will find many good ones. Those illustrating the begmning of this chapter are excellent. If possible, it is best to take the exercises on arising in the morning, but if you have a household to care for you may not be able to do so. For those who have to db their own work, it may be well to do the work first. You can doit in half the time if you plan it careful- ly and speed up. (This advice is not for my thin friends; their speedometers raster too high already.) It does not matter so much when the exercises are done as that they are done, and done every day for the rest of your life, with the possible exception of two or three days a month. GallstoHfes, permanent stiff joints, and other little things like that wiU have a hard time formii^. Mp Exercises (The services of my noted artist I was able to obtain with great difficulty, as he was en- gaged in the more important work of making a swa^er stick. I finally secured him by the promise of an ice cream cone and twenty- They Reach Most of My Mtisdes 72 DIET AND HEALTH Turn On Your Music Little Movements with Mean- ings All Their Own three cents to go with his two cents so that he could buy a Thrift Stamp. He is given due credit on the title page.) These exercises executed with vim, vigor, and vip — deep breathing between each set — will take ten to fifteen minutes. Re-read my wamiag. 1. Feet together, arms outstretched, palms up, describe as large a circle as possible. Fiue for round shoulders and fat backs. Do slow- ly and stretch fifteen times. Smile. 2. Arms outstretched, swing to right and to left as far as possible at least 15 times each. EXERCISE 73 3. Bend sideways, to right and left, alter- nately, as far as possible at least 15 times each. 4. Revolve the body upon the hips from right to left at least 10 times, and left to right the same. n 5. Bend and touch the floor with your fingers, without bending your knees, at least 15 times. Importantl Keep Facial Expression Throughout as per Artist's Idea 74 DIET AND HEALTH YouWm Soon Be 03 Graceful as Annette 6. Knee-bending exercise, at least 15 times. This is hard at first. 7. Hand on door or wall, swing each 1^ back and forth at least 15 times. To the side 15 times. Turn head, raise arm,and tense both. 8. Step on chair with each foot at least 10 times. This is good for calf and thigh muscles. EXERCISE 75 After a while you won't look as though you needed a derrick to get onto a street car. 9. Arms on sides of chair. Come down and touch abdomen. Fine for back and abdomen. Fifteen times. 10. Brush hair vigorously at least 200 double strokes' all over the head, N.S.F.W., using a brush in each hand. (Military brushes are best. If you can't purloin a set of your husband's, two ordinary brushes will do.) Now shake out the loose dandruff. This is one of the best exercises and must not be omitted, for it accomplishes It Has Been Called to My Atten- tion that Bone Back Brushes Should Not Be Used by Some; i.e.. There Is Danger in Affinities 76 DIET AND HEALTH Good tw^o purposes. It is a good arm and chest Exercise exercise, and it gives a healthy scalp abso-' lutely free from the danundruff. NOW This for a few minuses, followed by this, the hot preferably at night. 8 At Last! How to Reduce The title of this chapter indicates to whom it is adidressed. All others please refrain from reading, for it is strictly private and confiden- tial, and is intended only for those who need it. You ,thin and you normal had better save it, though, for you may qualify later. You are keeping right on reading now! I'm surprised. I wanted to tell my fat friends that the first thing they have to do is to get control of their will power, and now I can't do it. Somehow, will power with a layer of fat on it gets feeble. Don't laugh, you too thin ! It gets worse than feeble, if there is no fat at all and the nervous system is starved, it — well, I won't say what it does, for I don't want to worry you. Will power, being feeble to a greater or less degree, must be bolstered and aided a bit, to b^iu with, so — 77 Nmo Than Order Is Restored I wai Resume 78 DIET AND HEALTH Watch Your Weight! Nature Always Counts First Order Tell loudly and frequently to all your friends that you realize that it is unpatriotic to be fat while many thousands are starving, that you are going to reduce to normal, and will be there in the allotted time. If you be- long to a club, round up the overweights and form a section. Call it the "Watch Your Weight-^Anti-Kaiser Class." Tax the mem- bers sufficiently to buy a good, accurate pair of scales. Meet once a week to weigh. Wear approximately the same weight clothes, and weigh at the same time in relation to eating. Do this whether or not you belong to a club. Once or twice a week is often enough to weigh. Scales vary, so try to use the same ones. Don't be discouraged if some day^after you have dieted well you seem to have gained. Nature sometimes seems fiendish that way. The excess weight is probably due to a reten- tion of water, and will not be permanent. However, don't depend upon this too often! Usually, if you have gained when you think you ought not to, it is because Nature has been counting calories and you haven't. Have the members listed on a weight chart AT LAST! HOW TO REDUCE 79 conspicuously placed near the scales, and record accurately the weight weekly. WATCH YOUR WEIGHT ANTI-KAISER CLASS Members' Names Normal Weight Weight on | Date Date Date Date Date Date Those not reducing at least one pound per week to be fined soundly and the proceeds given to the Red Cross. That won't be a good way to raise funds for the chapter, though, for there will be no fines after the first week or so, when the members find what their mainte- nance diet shoidd be and are consuming less than that. I will explain this maintenance diet busi- ness. You shameless thin ones, call back your more pohte comrades — tins is important for all of you. (I shall also tell you more fully about this in the last chapter.) No Funds for the Red Cross 80 DIET AND HEALTH Maintenance The maintenance diet is one which main- Diet tains you at your present weight, i.e., you are not gaining or losing. You may be over or under normal, but are staying there. The intake equals the outgo. When you eat less than your maintenance diet, you are going to supply the deficiency with your own fat. So commit yourself on your honor that you are going to reduce or perish — ^no joke; you can't tell how near you are to it if you are much overweight. There are two general stages of fatty heart. In the first stage the heart is surrounded by a blanket of'fat, and it also penetrates between the muscles. Later, if it goes on too long, the heart muscle itself Good-nigUl degenerates to fat, then- Shakespeare warns you to make thy body less, hence thy grace more; leave gormandiz- ing, and know that the grave doth gape for thee thrice wider than for other men. AT LAST! HOW TO REDUCE ■ 81 Second Order Your stomach, long used to an excess of food for your needs — it may not be a large amount — but still, I repeat, being used to an excess of food for your needs, your stomach must be disciplined. It is undoubtedly dis- tended, as it should not be. A good way to show it that you are master is to fast for at least one day — drink nothing but pure water, hot or cold, as you prefer. It will protest vociferously and will tell all its friends, the diflPerent organs of your body, how you are persecuting it, and they will join the league agaiust you and decide they will oust you from your position, and you will feel like — ^but dbn't mind it; it will soon know that you mean business, and, much chastened and considerably contracted, wiU take the next day a very small amotmt of food very gratefully. If you do not want to be so severe with it, you can allow it five glasses of hot or cold skim milk or buttermilk, one every three hours, say, at 10, 1, 4, 7, and 10 o'clock. One glass is 80 calories, five equal 400 calories, which is not so much. Shrink Your Stomach Shrink Your Stomach Shrink Your Stomach DIET AND HEALTH Or Mashed Memo- Diets But You Do Not Have To The baked potato and glass of skim milk diet, three times a day one day a week, which has its devotees, depends upon its low caloric content for its results. There is no magic in it, no yeast business which reduces. This is most wholesome, however, for potatoes con- tain a large amount of the potassium salts, which tend to counteract the effects of uric add, and thus are good for the gouty type. The beefsteak, the milk, and the fruit diets are also good. One can gain as well as lose on the milk diet, all depending on number of calories consimied, and it is an excellent method for both. The beefsteak diet is beneficial for a short time, bui too much pro- tein over a long period has been shown to be harmful. An exclusive fruit diet is excellent for reduction. Low calorie days can be repeated once a week if necessary in order to keep the stom- ach in good order. Fruit juice, one-quarter glass, or fresh fruit, can be substituted for the skim milk, and you may prefer it. You could keep on this for some time, or fast for some time, and probably be much benefited. I fasted five days once, or rather fruit-juiced five days. I lost about ten AT LAST! HOW TO REDUCE 83 pounds, I think, and my heart, which had begun to cany on, was relieved. It was during that period of which I have spoken, and of which I am ashamed; for I had my M.D. degree then and should have known better. But you know we have good authority that it is easier to teach twenty what were good to be done than to be one of twenty to follow our own teaching. Sob Stuff Third Order Now you will have to reckon on the amount of food or number of calories you need per day. Review the rule I have given. You find for your age and normal weight that you will need, let us say for example, 2200 calories. You have probably been consuming twice that amount and either storing it away as fat or as disease. (It is suiprisiog how small an excess will gradually add up pounds of fat. For instance, three pats of butter or three medium chocolate creams a day, if over the maintenance limit, would add approximately 27 pounds a year to your weight!) Now you are to reduce your maintenance diet — ^the 2200 calories we are taking for You Are Dawn to Bv^nesa And Maybe Diabetes DIET AND HEALTH After All, Hunger Is Much More Agreeable Than Apoplexy example — to 1200 calories — quite a com- fortable lot, you will find. You will be surprised how much 1200 calo- ries will be if the food is judiciously selected. You may be hungry at first, but you will soon become accustomed to the change. I find that dry lemon or orange peel, or those little aromatic breath sweeteners^ just a tiny bit, seem to stop the hunger pangs; or you may have a cup of fat-free bouillon or haK an appk, or other low calorie food. (Count the calories here.) One thousand calories less food per day equals four ounces of fat lost daily^approxi- mately 8 poim.ds per month. If you do not want to lose so fast, do not cut down so mtTch. Fourth Order You Reg- ister Joy You may eat just what you like — candy, pie, cake, fat meat, butter, cream — ^but — count your calories! You oan't have many nor large helpiags, you see; but isn't it comforting to know that you can eat these things? May- be some meal you would rather have a 350- calorie piece of luscious pie, with a delicious 150-calorie tablespoonful of whipped cream AT LAST! HOW TO REDUCE 85 on it, than sUl the succulent vegetables Luther Burbank could grow in California. My idea of heaven is a place with me and mine on a doud of whipped cream. Now that you know you can have the things you like, proceed to make your menus containing very little of them. Fifth Order YejoTe vance of the meal — so many calories, no more! This sounds foolish, but it helps wpnderfuUy. Second: Begin with a fast or a low caloric diet for the first day; keep it, if necessary, one day weekly. Third : Study food list and make out menus the caloric totals of which are less than your maintenance diet. Have a fairly balanced Fats and diet, some fat, some carbohydrates, some Pastries proteia, and a good amount of green vege- tables and fruit. Have 200-300 C's of protein. Fourth: Masticate every morsel with such thoroughness that it is automatically swal- lowed. 94 DIET AND HEALTH There Is Life Substance and Intelligence in Chocolate Creamsl Fifth: Keep up your activities — Red Cross and other rehef work. Sixth: Remember that you will feel good in your Httle heart when you resist tempta- tion to overeat, and when you don't, you won't feel good anywhere. Seventh : Some vigorous exercise every day. NOTE: If there comes a time when you think you will die unless you have some choc- olate creams, go on a c. c. debauch. I do, occasionally, and wiU eat as many as ten or so; but I take them before dinner, then nie for the balance of my dinner— 1 bowl of clear soup 25 C. 1 cracker. 25 C. Total 50 C. And th]Lis, you see, every supposed pleasure in sift (eatiug) will furnish more than its equivalent of paiu (dieting) until belief in material life (chocolate creams) is destroyed. Review 1. Describe your stomach, 2. If there is one thing more important than another, what is it? AUTOBIOGRAPHICAL 95 3. Repeat the five orders in chapter 8. Review 4. Repeat the warnings. 5. Work the following example: X gains 25 pounds during the year. How many calories has he averaged daily over his maintenance diet? Key: 25 lbs. fat =400 oz. fat. 1 oz. fat represents 275 C. food consumed. 400 oz.=400x275, or 110,000 C. 1 10,000 H- 365 =301 C. Answer. X has eaten 301 C. per day more than necessary. 6. How many calories have you averaged daily over your maintenance diet.'' And what could you have left off your menu and kept frona gaining all that weight? 10 Testimonials After yo^ have reduced or gained, let me From share your joys. Write me a httle note. You ** need not sign your name if you don't want to. I anticipate the following: Deak Doctor: I am so grateful to you, Dr. Lulu Hunt Peters, for what you have done for me. After reading your book, "Diet and Health, with Key to the Calories" my chronic case of meanness — \ mean leaimess — was absolutely cured. My weight, which was . . . now is . . . and I am on my way to normal. I am fond of you. Dearest Doctor: 1 cannot be too grateful to you, dear Doc- tor Lulu Himt Peters, for your book "Diet and Health, with Key to the Calorie^," for I 96 TESTIMONIALS 97 have lost pounds! My weight was and now is and I am on my way to normal. I should be ungrateful indeed if I did not mention that while reading the book a chronic case of dammdruflf which I had had for years, and which had been given up by six special- ists, was absolutely cured. I adore you ! Dear Doctok: For your book, "Diet and Health, with Key to the Calories," words are inadequate to express my thanks. For I have been delivered from a chronic affliction of many years' duration, for which I had tried all known methods of cure. I refer to the smok- ing of cheap cigars by my husband. He sud- denly found he had no desire for the noxious weed! Your arm and leg exercises are wonderful. A Wonderful Demonsira- Hon 11 An Apology and Some Amendments i^^ On re-reading this Kterary gem, humorous classic, and scientific treatise oh weight reduc- . tion and gaining, I see that I have a very inti- ^^^^s mate mixture of the" thins and the fats. But that is as it should be for balance. I had intended to keep you strictly separate, but the preachiQg, the exercises, the dry defini- tions, the Key to the Calories, and so forth, was matter that was applicable to both, so it cotdd not be done. \ I have just got to bring this to a close now, if I have it ready as I promised, for the lec- Watch ture, "Watch Your Weight!" I am glad of it, n^^i. *°*'' ^ ^™ getting so ... . funny it is painful. Weight j ^jj ^^^^ ^^j^ ^^ ^^^^ chapter. It will be beautifully scientific, but not funny, I promise. 98 SOME AMENDMENTS 99 Some Amendments You perhaps have noticed that my first chapter is called "Preliminary Bout," and then I have gone on to describe a club meet- ing. I am aware that P. B. is a prize fighting term, and I meant it for the picture of me No. 1 fighting myself, not for the club meeting. I have attended many club meetings, and in none of them have I ever seen any fighting that would have taken any prize anywhere, although I will say I have seen and have myself personally conducted some very classy stuff. I do not use slang. I use only the purest, most refined, and cultured English. I leave slang to those who can get by with it and put ^<^- ^ it over. So where I have used dashes you may use your favorite slang words. Mine were deleted by the censors. Mrs. Ima Gobbler is not really fat enough to be called, a fat -! She is only 40 or 50 ^o. 3 (a) pounds overweight, but she is fond of me and I took hberties with her. She is a darling. She is a purist, too. I called her up after I put her in my book, and I said, "You are fond of me, aren't you, Mrs. Gobbler.''" And she ~ said, "Youbetcha." "And you are a good sport, aren't you?" "Surest thing you know !" (fe) 100 DIET AND HEALTH "That's good, for I have said a horrid thing to you. 'I had to, in order to stop the club dis- cussion." And she responded soulfuUy, "Go to it. Kid!" Mrs. Sheesasite's husband did not really '^°" •* have to buy her a pair of freight scales; that is just a gentle josh. The prdinary scales will ' weigh 300 pounds, I beheve. She is also a dear. ■'^Q g My husband's eyes are not really green, nor is he cross-eyed. They are the loveliest, softest brown. The green eyes belong on the maternal side of this house. My artist is not really noted. He is just No. 6 an ordinary adorable ten-year-old boy kiddie. Aren't his little figures the dearest ever? All the characters in my book are friends of mine. Perhaps you had better substitute were for are. There was one woman men- tioned in my original manuscript and my husband said what have you put her in for Pattie? (a corruption of Pettie, a H.moon hangover) she is no friend of yours: she knocks you. And I said loftily like, I want you to know Ijit (corruption of Idiot, also a H.moon hangover) I am above personalities SOME AMENDMENTS 101 she is prominent and besides she is fat espe- cially in the feet and head and she doesn't know it and he said that doesn't make any differ- ence you do not have to immortalize her and I said I would look up the authorities on the subject and he said he was authority enough and I said I would see what the other authori- ties said anyway and I did and I found one most eminent that said you should love your enemies but none that said you should immor- talize them so I said I'd drop her and he said he should say so and so I did. Dear Enemy Unimmortalized — ^AU the characters in my book are friends of mine. Perhaps you had bettgr substitute were for are. Doing My Bit 12 Maintenance Diet and Conclusions Maintenaiice_ 1000 C. 1000 C. Diet over under THE HEAVY circle represents the amount of daily food (number of calories) which will 1st Circle maintain you at present weight. It may be your weight is too much or too little, but this is your maintenance diet for that weight. THE SECOND circle represents a daily diet containing more than necessary for main- 2d Circle tenance; for exaanple, let us say 1000 calories more. This 1600 calories of food is equivalent 102 CONCLUSIONS 103 to approximately 4 ounces of fat [IOOO-t-255 (1 oz. fat = 255 C.)]; 4 ounces of fat daily equals 8 pounds a month which will be added to your weight, and, if not needed by the sys- tem, will deposit itself as excess fat. Or the toxins arising from the unnecessary food will irritate the blood vessels, causing arterio-sclerosis (hardening of the arteries), which in turn may cause kidney disease, heart disease, or apoplexy (rupture of artery in the brain), and maybe death before your time. On the other hand, if y®u are underweight and the added nourishment is gradually worked up to, it will improve the health and cause a gain of so much (theoretically, and in reality if kept up long enough) . THE THIRD circle represents a diet con- taining less than the maintenance; again, for example, say 1000 calories less. Here the ^d Circle 1000 calories must be taken from the body tissue, and fat is the first to go, for fat is virtually dead tissue. This 4 ounces of fat daily which will be -supplied by your body equals in six months 48 poxinds. There are in America hundreds of thou- sands of overweight individuals; not all so 104 DIET AND HEALTH much overweight as this, but some consider- ably more so. If these individuals will save 1000 calories of food daily by using their stored fat, think what it would mean at this time. Not only an immense saving of food to be sent to our soldiers and allies and the starving civilians, and of money which could be used o • for Liberty Bonds, the Red Cross, and other war relief work, but a great saving and a great increase in power; for there is no doubt that by reducing as slowly and scientifically as I have directed, eflSciency- and health will be increased one hundred fold. If, as illustrated in the third circle, the 1000 calories or less is eaten and the individual al- ready is imderweight, witii no excess fat, then this amount will be taken from the muscles and the more vital tissues, and the organism will finally succumb. Before this time is reached there will be a great lowering of\ resistance, and the individual will be a prey to the infectious diseases. It must be remembered that in children the growth of the whole body is tremendously active, and especially that of the heart and nervous system. CONCLUSIONS 105 If the nervous system is undernourished, it becomes disorganized and undeveloped. This is apt to be expressed in uncertain emotional states, quick tempers, and a predisposition to convulsions. The heart, if undernourished, lays its foundation for future heart disease, and the whole system will be injured for life. Anything that ipapairs the vigor and vital- ity of dhildren strikes at the basis of national welfare. You can see from this how extremely im- portant it is that, in our need for the conser- vation of food, only those who can deny themselves and at the same time improve their health and efficiency should do it. It will be no help in our crisis if the health and resistance of our people be lowered and the growth and (development of our children be stunted. We, the hundreds of thousands of over- weight citizens, combined with the hundreds of thousands of the normal who are overeat- ing to their ill. Can save all the food that is necessary. We are anxious, willing, eager to do this. Now we know how, and we will. Food Will Win the War The Fdod Adrttinistra- tion Emphasizes This WATCH OUR WEIGHT! 13 Three Years Later February, 1, 1921 An Added Chapter in Which Are Offered Twenty-one Suggestive Menus After nearly two years with the American Red Cross in the Balkans I return to find the Kttle book has been carrying on in nay absence — ^I write this for the fifth edition — ^and my publishers insisting that I must furnish some more menus. They affirm that there are many who do not care to or cannot figure out their own. After being so long under military disci- pline I obey now instinctively, although I do not want to do this. But you know pub- lishers. They say that if there are menus for those who do not have the desire to compute -them, the usefulness of the book will be increased. Publishers are so altruistic. Now far be it from me to scorn Jhe possi- bility of increased sales myself. So I comply, and after you are reduced you will have the 106 THREE YEARS LATER 107 energy and the increased keenness to scout around in the calories and make out your own. A Kttle of my Balkan experience in the re- ducing line may not be amiss. In Albania, where I was stationed most of the time, Kf e is very strenuous. We all had to work hard and expend a great deal of nervous enei^. Med- ical calls on foot in the scorching sun over un- kind cobblestones, long distance calls on un- kinder mules, long hours in nerve-racking clinics, ferocious man-eating mosquitos, scor- pions, centipedes, sandflies, and fleas, and other unspeakable animals kept us hopping and slapping and scratching. But there was one consolation to me. With this work, more intensive and more strenuous than I had ever done before, I would not have to diet — ^I would not have to watch my weight — I would not have to count my calories! Oh, joy! We lived a community hfe, we Red Cross- ers. We had plain blunt food, American canned mostly, supplemented with the fare that could be eked out of Albania, and cooked by an Albanese whq could not be taught that we Americans were not Esquimos and did not 108 DIET AND HEALTH like food swimming ia fat. However, it tasted good to famished Red Crossers, and I ate three meals a day, confident that I would re- tain my girlish middle-aged slenderness and not have to diet. We had no scales and no mirrors larger than our hand mirrors. Our uniforms were big and comfortable. The 'French who are in charge of Scutari depart, the oflScers leaving to us some of their furniture, including a full length French plate mirror. Ordinarily when I look in a full- length mirror I don't hate myself so much — so it is with some degree of anticipated pleas- ure that I complacently approach, to get a life-size reflection of myself after many months of deprivation of that pleasure. "Mon Dieu!" I exclaim. "Bogomil" (Ser- biaa— 'For the love of Allah!') "This is no mirror," I inutter. "This is one of those musee things that make you look like a Tony Sarg picture of Irvin Cobb." "What's irritating you, Dockie?" asks one of the girls, coming up and standing back of me. I look at her reflection. She does not look like Irvia Cobb! THREE YEARS LATER 109 "Peggy," I say tragically, "P^gy, do I look like my reflection?" "Yes, dear, we have all noticed how stout you have been getting. Aren't you supposed to be some shark on the subject of ideal weight?" And the bitter truth is borne in upon me — no matter how hard I work — no matter how much I exercise, no matter what I suffer, I will always have to watch my weight, I will always have to count my calories. This is what I did then : I stopped going to the breakfast table. I kept some canned milk and coffee in my room, and made me two cups of coffee. For lunch I ate practically what I wanted, limiting my- self to oiie slice of bread or one potato (we had no butter), with. fruit for dessert. Fordnmer , I came down only when the dessert was being served, and had a share of that with some coffee. I was jeered and derided. You know how in community life we all are as disagree- able as we like, and still love each other. Did not I know the desserts were the most fatten- ing part of the meal? I was some authority on how to reduce, I was ! In vain I told them that it did not matter 110 DIET AND HEALTH so long as my total caloric intake did not equal the number that'I needed. It was not until some m©nths after, wlien they saw that I was normal weight agaiii, that they began to realize I knew whereof I spoke. Then came our withdrawal from Albania and release from duty. After months of canned goods came Paris with its famous dishes; Creme d'ls^y avec creme! Arti- chauts au beurre! Patisseries francaises! Oo lala! Again I said calories be dashed! I can reduce when I get home. I had no delusions now, you see. :): 4: ^ * * And now I am home trying to help raise the funds for the starving children of Central Europe, and explaining to my friends that while there is a food shortage in Europe it is not because I was there; and that I am reduc- ing and the money that I can save will help keep a child from starving, and that they can do the same; that for every pang of hunger we feel we can have a double joy, that of knowing we are saving worse pangs in some little chil- dren, and that of knowing that for every pang we feel we lose a pound. A pang's a pound the world around we'll say. Every once in a while you hear that the THREE YEARS LATER 111 caloric theory has been exploded. There is no caloric "theory." Therefore none to ex- plode. Calories are simply units for meas- uring heat and energy and never will be ex- ploded any more than the yard or meter "theory" will be exploded. Foods must con- tain essential salts and the growth and health maintaining elements. These cannot be measured by calories. The quantity of heat or energy production but not the quality of the foods is measured in calories, land one must have a knowledge of the quahtiies also. No sci«itifically educated individual has ever thought otherwise. The chief objection to following the advice of the numerous laymen who write eat-and- grow-thin menus is that they advise the elim- ination of all fats, sugars and starches. They lose sight of the fact, or they do not know, that the obese individual — ^I dislike that term — will have to have a balanced diet even while reducing if he is to maintain his health. One will lose weight on these menus, but as very many can testify they lose their health also. One cannot live on an unbalanced diet for any length of time without becoming unbalanced also. And furthermore the over-weighter 112 DIET AND HEALTH will always have to diet more or less, and will have to have menus which he can continue to use. After normal weight is reached he will not have to be nearly so abstemious, hut the same dietetic errors which produced over- weight in the first place will produce it again. So he must know something of dietetics and he must have a balanced diet. Now I shall make out some balanced men- us, 1200 C's a day, being careful to include a large amount of the leafy vegetables and some milk or its products, the foods that McCoUom calls PROTECTIVE FOODS because they contain in a large measure the essential min- eral salts, and those vital elements he has called "Fat soluble A" and "Water soluble B" — others call vitamines — which he has proved to be so vital and necessary for growth in the young and the maintenance of health in the adult. I shall also include 200-300 C's of protein. The leafy v^etables, cabbage, cauliflower, celery tops, lettuce, onion, SwiSs chard, turnip tops, and other leaves employed as greens, water cress, etc., not only contain these vital elements, but they also exert a favorable in- fluence on sluggish bowels and kidneys. Thtey are low in caloric value, hence are low in fat- ■ THREE YEARS LATER 113 producing properties, and can be consumed with indiscretion, properly masticated. It is better while you are reducing to stay away from the dining table when you do not expect to eat. If you are rooming, get a tiny stemo outfit, some substitute or coflfee, some canned or dry mUk, some sugar if you use it, and you can make a hot drink in your room and be independent for your breakfast and your evening meal, when you decide some day to go without that. Do not take more than 100 calories for your breakfast. That leaves you 1100 calories to be divided during the day if you go on a 1200 calorie schedule. I sug- gest the following distribution of 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 114 DIET AND HEALTH is the big idea. Shrink your stomach. Go on a fast or low calorie day for a day if neces- sary 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 judicious- ly 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 possi- ble 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 THREE. YEARS LA TER 115 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 lai^e orange or }/2 large grapefruit 1 small cup berries or ^ good sized cantaloupe or 2 med. figs or 5 prunes 2. 1 cup coflfee or cereal coffee. 1 tbsp. cream 50 C 2 small tsp. sugar 50 C or 2 cups with cream alone or sugar alone Total 100 C 116 DIET AND HEALTH 3. 10 ozs. skim milk hot or cold or 5 ozs. whole milk 100 C 4. 1 cup coffee clear 1 thin slice toast 75 C J4 pat butter 25 C Total 100 C Note — The skim milk breakfasts and teas are most desii^ able because of the protein content. TEAS 100 C. Each See list for breakfasts. Also could have: 1. 1 cup tea with 1 tsp. sugar 1 slice lemon 25 C 3 soda crackers 75 C t Total 100 C 2. 2 small plain cookies tea no cream or sugar 100 C 3. 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. THREE YEARS LATER 117 V 1200 C DAY ON ARISING 2 cups hot water with a little lemon juice. lO-minute exercise at least BREAKFAST CoflFee or postum with cream or sugar or 10 ozs. skim milk (see list di breakfasts)-. lOOC LUNCH 1 medium sized head lettuce Hlh .^ 25 C 1 tbsp. mayonnaise 100 C 1 med. sweet piekle chopped for mayonnaise 25 C 13^ inch cube cream cheese melted or 3 ozs. cottage cheese 100 C 1 Toasted French roll (no but- ter) f lOOC 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 118 DIET AND HEALTH DINNER Creamed dried beef on toast Dried beef 4 thin slices 4x5.. 100 C Cut fine and crisped in frying paai with 3^ 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 break- fasts) 100 C THREE YEARS LATER , 119 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 1 slice whole wheat bread or roll 100 C ■J^ pat butter .- 50 C Dessert 1-6 pie 350 C 1 cup clear postum or coffee ... _Total , 650 C Grand Total 1200<:! 1200 C DAY ON ARISING 2 cups hot water with a little lemon juice. 10-minute exercise at least 120 DIET AND HEALTH BREAKFAST Coffee or postum with cream or sugar or 10 ozs. skim milk (see list of break- fasts) 100 C LUNCH Combination salad Shredded lettuce 10 leaves ... 1 large tomato 50 C 6 st^iJks chopped celery 15 C tender leaves included }/2 med. cucumber 15 C 1 med. grated carrot 20 C 100 C J^ tbsp. mayoimaise 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^ THREE YEARS LATER 121 ^2 cup mashed beans or peas )/i 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 cauli- flower 15 C , 1 slice lemon, custard or squash / pie, no top crust 260 C 1 cup clear coffee or postum .... 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 V Fruit salad 1 large orange 100 C 1 average apple 50 C 1 small banana 100 C 122 DIET AND HEALTH 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,! tsp. sugar and 1 slice lemon or 10 ozs. skim milk or buttermilk or 100 G. fruit (see list) 100 C DINNER 12 moderate sized oysters 100 C Dipped in 1 beaten egg and cnunbS 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 }/2 pat butter 50 C Dessert 1 medium baked apple with no sugar 50 C Total 650 C Grand Total 1200 C THREE YEARS LATER 123 1200 C DAY ON ARISING 2 cups hot water with a little lemon juice. IQ-minute exercise at least BREAKFAST Coflfee or postum with cream or sugar or ^ 10 ozs. skim milk (see list of "break- fasts) . 100 C LUNCH 2 ^gs 160 G 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 y^ pat 50 C Coffee, postum or tea clear .... 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 124 DIET AND HEALTH DINNER 2 toasted shredded wheat bis- cuits 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, postmn or tea clear 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 break- fasts) 100 C LUNCH 6 oz. cream soup, Potato, tomato, clam chow- der, etc. (use skim milk) 200 C Shredded cabbage, lettuce, cel- ery or any greens — average helping practically C J^ tbsp. mayonnaise or oil or THREE YEARS LATER 125 1 tbsp. cream dressing 50 C 2 soda crackers 50 G 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 G fruit (see list) 100 G DINNER Carrot and cottage cheese salad (The Home Dietitian — Comstock) 3^ cup ground carrots 1-6 cup chopped nuts 3 oz. cottage cheese ^ large lemon (juice of) ... . 250 C 8 ozs. consomme, no fat 30 C 4 crackers or 1 roll or slice bread ^100 C 3^ pat butter 50 G Average helping lettuce or other greens — ^no oil Dessert — gelatine pudding, average serving 120 G Whipped cream 1 heaping tbsp. 100 G Goffee or postum or tea clear. . Total 650 C Grand Total 1200 G 126 DIET AND HEALTH 1200 C DAY ON ARISING 2 cups hot water with a little lemon jtiice. lO-xninute exercise at least BREA^AST CofiFee or postum with cream or sugar or 10 ozs. skim milk (see list of break- fasts) 1 100 C LUNCH Baked beans if canned 3 h, tbsp.,^if home ^ baked 1}4 150 C' Piekled 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 IroU 100 C 1 cup coffee or postum clear. . . € 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 THREE YEARS LATER 127 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 ^It to taste Bake or fry gently in J^ tbsp.- fat ....: 40 C (Can substitute 100 C chop- ped lean meat for cottage cheese) 1 small head celery tender leaves and all 25 C 1 slice bread or equivalent 100 C Butter Yi pat , 50 C 1 dish plain stewed tomatoes, squash, carrots, spinach or onions, etc 25 C 5 almonds or 5 peanuts or 2 lai^e walnuts 50 C 10 raisins ^ • • • • 50 C Total , 650 C Grand Total 1200 C Finished But Not Famished WEEKLY WEIGHT CHART Morth 1st Week 2nd Week 3rd W[eek 4th Week 5th Week / > / TOTAL C, PER DAY Month Sun. Mon. Tues, Wed. Thur. FpI. Sat. ' /"■" ,' > ,, , V .>■' - - ■' ■