Daily Food Requirements

Adult of 150 pounds

Total calories

Protein

Fat

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.

Table Of Food Values

Food

Calories per pound as purchased

Calories of Protein

Calories of Fat

Calories of Carbohydrates

Beef

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

...

Veal

...

Breast....

645

300

345

...

Leg .............

585

360

225

...

Cutlets....

705

395

310

...

Lamb

...

Leg....

1130

310

820

...

Chops, cooked...

1470

360

1110

...

Roast, cooked....

900

385

515

...

Mutton

...

Leg....

900

225

675

...

Roast, cooked....

1420

490

930

...

Food

Calories per pound as purchased

Calories of Protein

Calories of Fat

Calories of Carbohydrates

Pork

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

.....

Poultry

.....

Chicken, broiler....

295

250

45

.....

Fowls ............

775

270

505

.....

Turkey.....

1075

330

745

.....

Fish

.....

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

.....

Cheese

.....

American..........

2055

560

1495

.....

Cottage............

510

400

35

75

Neufchatel...

1520

365

1130

25

Roquefort....

1700

440

1210

50

Milk................

325

65

165

95

Cereals

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

Cake

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

Pie

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

Vegetables

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

Soups

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.