This section is from the book "Mrs. Allen's Cook Book", by Mrs. Ida C. Bailey Allen. See also: The Conscious Cook: Delicious Meatless Recipes That Will Change the Way You Eat.
Adult of 150 pounds | Total calories | Carbohydrates | ||
At rest in bed.......... | 1800 | 300 | 450 | 1050 |
Slight activity...... | 2200 | 366 | 550 | 1284 |
Light work...... | 2600 | 433 | 650 | 1517 |
Moderately hard work | 3000 | 500 | 750 | 1750 |
Very hard work | 3400-5500 | 566-916 | 850-1350 | 1984-3234 |
Children require more food in proportion to their weight than adults. Their requirements are about as follows:
Age 0- 6 months..................400- 800 calories
6-12 months................... 800 calories
2 years .................... 900 calories
4 years .................... 1200 calories
8 years .................... 1400 calories
12 years .................... 1600 calories
The following table gives, roughly, the approximate constituents of the principal foods. In calculating food values it is necessary to know that an ounce of protein produces about 120 calories; and an ounce of carbohydrates about the same, while an ounce of fat produces over twice as much, or approximately 260 calories.
Food | Calories per pound as purchased | Calories of Protein | Calories of Fat | Calories of Carbohydrates |
Brisket.... | 1165 | 235 | 930 | ... |
Chuck rib.... | 755 | 305 | 450 | ... |
Flanks .......... | 1185 | 365 | 820 | ... |
Porterhouse steak | 1110 | 375 | 735 | ... |
Sirloin steak... | 985 | 325 | 660 | ... |
Tenderloin.... | 1330 | 320 | 1010 | ... |
Plate ............ | 1200 | 255 | 945 | ... |
Ribs............ | 1110 | 280 | 830 | ... |
Round.... | 745 | 375 | 370 | ... |
Rump..... | 1065 | 300 | 765 | ... |
Forequarter.... | 905 | 280 | 625 | ... |
Hindquarter.... | 950 | 315 | 635 | ... |
Soup stock...... | 170 | 110 | 60 | ... |
Heart ........... | 1160 | 310 | 850 | ... |
Liver.... | 555 | 395 | 110 | 50 |
Tongue.... | 545 | 275 | 170 | ... |
Roast, cooked.... | 1620 | 435 | 1185 | ... |
Round, cooked... | 840 | 540 | 300 | ... |
Corned.... | 1270 | 280 | 990 | ... |
Tripe.... | 270 | 225 | 45 | ... |
Dried ........... | 780 | 515 | 265 | ... |
... | ||||
Breast.... | 645 | 300 | 345 | ... |
Leg ............. | 585 | 360 | 225 | ... |
Cutlets.... | 705 | 395 | 310 | ... |
... | ||||
Leg.... | 1130 | 310 | 820 | ... |
Chops, cooked... | 1470 | 360 | 1110 | ... |
Roast, cooked.... | 900 | 385 | 515 | ... |
... | ||||
Leg.... | 900 | 225 | 675 | ... |
Roast, cooked.... | 1420 | 490 | 930 | ... |
Food | Calories per pound as purchased | Calories of Protein | Calories of Fat | Calories of Carbohydrates | |
Fresh ham.... | 1520 | 280 | 1240 | ..... | |
Chops..... | 1340 | 260 | 1080 | ..... | |
Pigs' feet..... | 365 | 80 | 285 | ..... | |
Ham, smoked.... | 1670 | 285 | 1385 | ..... | |
Bacon..... | 2685 | 185 | 2500 | ..... | |
Sausage.... | 2125 | 250 | 1875 | ..... | |
..... | |||||
Chicken, broiler.... | 295 | 250 | 45 | ..... | |
Fowls ............ | 775 | 270 | 505 | ..... | |
Turkey..... | 1075 | 330 | 745 | ..... | |
..... | |||||
Bass.... | 200 | 165 | 35 | ..... | |
Catfish ............ | 915 | 225 | 690 | ..... | |
Cod ............... | 165 | 163 | 2 | ..... | |
Eel................ | 580 | 290 | 290 | ..... | |
Haddock.... | 165 | 163 | 2 | ..... | |
Halibut............ | 470 | 300 | 170 | ..... | |
Mackerel .......... | 365 | 225 | 140 | ..... | |
Salmon............ | 600 | 275 | 325 | ..... | |
Lobster............ | 150 | 90 | 60 | ..... | |
Eggs ................ | 720 | 260 | 460 | ..... | |
BUTTER... | 3605 | 20 | 3585 | ..... | |
..... | |||||
American.......... | 2055 | 560 | 1495 | ..... | |
Cottage............ | 510 | 400 | 35 | 75 | |
Neufchatel... | 1520 | 365 | 1130 | 25 | |
Roquefort.... | 1700 | 440 | 1210 | 50 | |
Milk................ | 325 | 65 | 165 | 95 | |
Barley, pearled..... | 1650 | 60 | 10 | 1480 | |
Buckwheat flour. ... | 1620 | 120 | 35 | 1465 | |
Cornmeal.......... | 1545 | 140 | 170 | 1235 | |
Oatmeal.... | 1860 | 300 | 290 | 1270 | |
Oatmeal, boiled..... | 285 | 50 | 10 | 225 | |
Rolled oats ........ | 1850 | 320 | 270 | 1260 | |
Rice............... | 1630 | 150 | 10 | 1470 | |
Wheat flour, entire.. | 1675 | 260 | 80 | 1335 | |
Wheat flour, graham. | 1670 | 260 | 90 | 1400 | |
Wheat flour, white.. | 1650 | 210 | 40 | 1400 | |
Macaroni.... | 1665 | 260 | 30 | 1375 | |
Spaghetti... | 1660 | 230 | 15 | 1415 | |
Bread, brown...... | 1050 | 100 | 75 | 875 | |
Bread, corn.... | 1205 | 150 | 190 | 865 | |
Bread, rye......... | 1180 | 175 | 25 | 980 | |
Bread, white.... | 1215 | 175 | 50 | 990 |
Food | Calories per pound as purchased | Calories of Protein | Calories of Fat | Calories of Carbohydrates | |
Baker's....... | 1370 | 120 | 180 | 1070 | |
Coffee.... | 1625 | 125 | 300 | 1200 | |
Fruit..... | 1760 | 100 | 400 | 1260 | |
Gingerbread ....... | 1670 | 100 | 390 | 1180 | |
Sponge ............ | 1795 | 110 | 440 | 1245 | |
Sugar cookies.... | 1920 | 125 | 435 | 1360 | |
Doughnuts......... | 2000 | 130 | 870 | 1000 | |
Apple.... | 1270 | 60 | 400 | 810 | |
Mince.... | 1335 | no | 500 | 725 | |
Squash.... | 840 | 50 | 300 | 490 | |
Candy .............. | 1600 | • • • | • • • | 1600 | |
Corn starch ........ | 1675 | • • | • • • | 1675 | |
SUGAR... | 1860 | • • • | • • • | 1860 | |
Asparagus, cooked.. | 220 | 40 | 135 | 45 | |
Beans, Lima, green. | 255 | 60 | 10 | 185 | |
Beets, cooked.... | 185 | 45 | 40 | 100 | |
Cabbage ........... | 125 | 25 | 10 | 90 | |
Carrots............ | 160 | 20 | 10 | 130 | |
Celery............. | 70 | 15 | 5 | 50 | |
Corn, green........ | 180 | 18 | 16 | 146 | |
Cucumbers ........ | 70 | 13 | 8 | 49 | |
Onions, cooked .... | 190 | 18 | 77 | 95 | |
Parsnips.......... | 240 | 25 | 16 | 41 | |
Peas, green..... | 255 | 70 | 8 | 177 | |
Potatoes.... | 310 | 35 | 5 | 270 | |
Potatoes, boiled. .. . | 440 | 50 | 5 | 385 | |
Spinach, cooked . .. | 260 | 40 | 170 | 50 | |
Tomatoes...... | 105 | 17 | 16 | 72 | |
Turnips..... | 125 | 17 | 5 | 103 | |
APPLES..... | 220 | 5 | 10 | 205 | |
BANANAS...... | 300 | 17 | 17 | 366 | |
Cranberries ........ | 170 | 7 | 23 | 140 | |
ORANGES...... | 170 | 12 | 5 | 163 | |
PRUNES.... | 255 | 20 | • • • | 235 | |
STRAWBERRIES..... | 175 | 17 | 23 | 135 | |
Nuts | |||||
Almonds, edible part | 3030 . | 410 | 2275 | 345 | |
Chestnuts ......... | 1125 | 120 | 225 | 780 | |
Cocoanut, prepared. | 3125 | 125 | 2375 | 625 | |
Peanuts, edible..... | 2560 | 500 | 1600 | 460 | |
Beef .............. | 120 | 85 | 15 | 20 | |
Bouillon, canned .. . | 50 | 40 | 5 | 5 | |
Chicken, canned. .. . | 100 | 70 | 5 | . 25 | |
Pea, canned..... | 235 | 70 | 30 | 135 |
But it is not sufficient that the diet contain the necessary number of calories, properly distributed among the proteins, carbohydrates and fats, that there should be a sufficient bulk to insure the normal functioning of the bowels, and a proper amount of water and minerals, for scientists have discovered that certain mysterious substances, vitamins, are also necessary and vital to health. What these substances are we do not know, but they appear to be present in fresh foods, as meat, eggs, milk, and vegetables, and removed in the processes of manufacture of many foods. It is necessary, therefore, that fresh foods be included in the diet to provide these substances; another argument in favor of the balanced ration.
 
Continue to: