A STUDY of food values is essential for the making of properly balanced menus. A minimum of time devoted to this subject will give one a working knowledge which will prove of inestimable value.

The energy value of foods and the energy requirements of the body are estimated in calories. Requirements of:

Children

Age

1- 2 years

900-1200 calories per day

2- 5 years

1200-1500 calories per day

6- 9 years

1400-2000 calories per day

10-13 years

1800-2200 calories per day

14-20 years

2300-5000 calories per day

Adults

Age 20-60 years

When sleeping .4 calorie per pound of body weight per hour At slight exercise .6 calorie per pound of body weight per hour

Examples: At meals, sewing, reading, writing, etc. At light exercise 1 calorie per pound of body weight per hour

Examples: Standing and walking. At active muscular exercise

2 calories per pound of body weight per hour Examples: General housework, carpentering, tennis, etc.

At severe muscular exercise

3 calories per pound of body weight per hour Examples: Digging, horseshoeing, football, etc.

60-70 years 70-80 years 80-90 years

10% reduction 20% reduction 30% reduction

How To Determine The Number Of Calories Required Daily By An Individual Using The Above Table

Sleeping

8 hours

Slight exercise:

At meals, sewing, reading, etc.

8 hours

At light exercise:

Standing and walking

6 hours

At active muscular exercise: General housework

2 hours

8 X .4 calorie =3.2 calories 8 X .6 calorie = 4.8 calories 6 X 1 calorie = 6 calories 2 X 2 calories = 4/ calories

18 calories required per pound of body weight

125 X 18 calories = 2250 calories for day's requirement.

Other calculations show that the needs of a person estimated in calories vary from twenty-two to thirty-five hundred for one day. Of this amount from ten to fifteen per cent (220 to 425 calories) should come from protein foods and .015 iron gram should be furnished.

It is not necessary to consider the amount of calcium (of which .7 gram is the daily requirement) if one pint of milk is supplied for each person. An adequate milk supply will furnish also one-third the amount of phosphorus required, making this calculation practically unnecessary.

Foods rich in fats have the highest caloric value, while foods rich in protein, sugar, and starch have greater caloric value than those containing much water.

The following table will enable one to calculate quickly the number of calories, protein calories, and grams of iron supplied by the more common foods. The figures for the most part are given in hundreds and even numbers to facilitate this calculation. They therefore vary slightly from those found in Bulletin 28, Department of Agriculture, but seem, nevertheless, especially well adapted for everyday use, for investigation shows that even the best authorities differ. "The Laboratory Manual of Dietetics" by Professor Mary Swartz Rose and "Science and Nutrition" by Graham Lusk are valuable books to consult for the further consideration of this important subject.