Part 3

Almonds 12-15 100 Apple butter 1 tablespoon 40 Apples, baked 1 large and 2 tablespoons sugar 200 fresh 1 large 100 Applesauce, sweetened ½ cup 100 Apricots, canned in sirup 3 large halves and 2 tablespoons juice 100 dried 10 halves 100 Asparagus, fresh or 5 stalks 5 inches long 15 canned Avocado ½ pear 4 inches long 265 Bacon 2-3 long slices cooked 100 Bacon fat 1 tablespoon 100 Banana 1 medium 6 inches long 100 Beans, canned with pork ½ cup 130 dried ½ cup cooked 135 lima, fresh or canned ½ cup 100 snap, fresh or canned ½ cup 25 Beef corned 1 slice 4 inches by 1½ by 1 100 dried 2 thin slices 4 by 5 inches 50 hamburg steak 1 patty (4 to 5 per pound) 150 round, lean 1 medium slice (2 ounces) 100 sirloin, lean 1 average slice (3 ounces) 150 tongue 2 slices 3 inches by 2 by ⅛ 50 Beet greens ½ cup cooked 30 Beets, fresh or canned 2 beets 2 inches in diameter 50 Biscuits, baking powder 2 small 100 Blackberries, fresh 1 cup 100 Blueberries, fresh 1 cup 90 Bologna 1 slice 2 inches by ½ thick 100 Breads Boston brown 1 slice 3 inches in diameter, ¾ thick 90 corn (1 egg) 1 2-inch square 120 cracked wheat 1 slice average 80 dark rye 1 slice ½ inch thick 70 light rye 1 slice ½ inch thick 75 white, enriched 1 slice average 75 white, enriched 1 slice thin 55 whole wheat, 60% 1 slice average 70 whole wheat, 100% 1 slice average 75 Broccoli 3 stalks 5½ inches long 100 Brownies 1 piece 2 inches by 2 by ¾ 140 Brussels sprouts 6 sprouts ½ inch in diameter 50 Butter 1 tablespoon 95 Cabbage, cooked ½ cup 40 raw 1 cup 25 Cake angel ¹/₁₀ of a large cake 155 chocolate or vanilla, 1 piece 2 inches by 2 by 1 100 no icing chocolate or vanilla, 1 piece 2 inches by 1½ by 1 100 with icing cup cake with 1 medium 250 chocolate icing Cantaloupe ½ of a 5½-inch melon 50 Carrots 1 carrot 4 inches long 25 Cashew nuts 4-5 100 Cauliflower ¼ of a head 4½ inches in diameter 25 Caviar 1 tablespoon 25 Celery 2 stalks 15 Cheese American cheddar 1 cube 1⅛ inches square or three 110 tablespoons grated cottage 5 tablespoons 100 cream 2 tablespoons 100 Cherries, sweet 15 large 75 Chicken, broiled ½ medium broiler 100 roast 1 slice 4 inches by 2½ by ¼ 100 Chinese cabbage 1 cup raw 20 Chocolate almond bar 1 bar 5-cent size 200 fudge 1 piece 1 inch square by ¾ thick 100 malted milk fountain size 460 mints 1 mint 1½ inches in diameter 100 plain bar 1 bar 5-cent size 240 sirup ¼ cup 195 unsweetened 1 square 162 Cider, sweet 1 cup 114 Clams 6 round 100 Cocoa, half milk, half 1 cup 150 water Cocoanut 3 tablespoons dry 100 Cod liver oil 1 tablespoon 100 Cod steak 1 piece 3½ inches by 2 by 1 100 Cola soft drinks 6-ounce bottle 75 Collards ½ cup cooked 50 Cooking fats, vegetable 1 tablespoon 100 Corn ½ cup 50 Corn sirup 1 tablespoon 75 Cornflakes 1 cup 80 Cornmeal 1 tablespoon uncooked 35 Cornstarch pudding ½ cup 200 Crackers graham 1 square 40 peanut butter-cheese 1 cracker 45 sandwich round snack-type 1 cracker 2 inches in diameter 15 rye wafers 1 wafer 25 saltines 1 cracker 2 inches square 15 Cranberry sauce ¼ cup 100 Cream light 2 tablespoons 65 heavy 2 tablespoons 120 whipped 3 tablespoons 100 Cream-puff shells 1 shell 85 Cucumber ½ medium 10 Custard, boiled or baked ½ cup 130 Dates 4 100 Egg 1 medium size 75 Eggplant 3 slices 4 inches in diameter ½-inch 50 thick Endive average serving 10 Escarole average serving 10 Figs, dried 3 small 100 Flour, white or whole 1 tablespoon unsifted 35 grain Frankfurter 1 sausage 100 Gelatin, fruit flavored dry 3-ounce package 330 ready to serve ½ cup 85 Ginger ale 1 cup 85 Gingerbread, hot water 2-inch square 270 Grapefruit juice, 1 cup 100 unsweetened Grape juice ½ cup 80 Grape nuts ¼ cup 100 Grapes, American or Tokay 1 bunch—22 average 75 seedless 1 bunch—30 average 75 Griddle cakes 1 cake 4 inches in diameter 75 Halibut 1 piece 3 inches by 1⅜ by 1 100 Ham, lean 1 slice 4¼ inches by 4 by ½ 265 Hard sauce 1 tablespoon 100 Hickory nuts 12-15 100 Hominy grits ¾ cup cooked 100 Honey 1 tablespoon 100 Ice cream ½ cup 200 Ice cream soda fountain size 325 Jellies and jams 1 rounded tablespoon 100 Kale ½ cup 50 Lamb, roast 1 slice 3½ inches by 4½ by ⅛ 100 Lard 1 tablespoon 100 Lemon juice 1 tablespoon 5 Lettuce 2 large leaves 5 Liver 1 slice 3 inches by 3 by ½ 100 Liverwurst 1 slice 3¼ inches by ½ thick 100 Lobster meat 1 cup 150 Macaroni ¾ cup cooked 100 Maple sirup 1 tablespoon 70 Margarine 1 tablespoon 100 Marshmallows 1 20 Milk buttermilk 1 cup 85 condensed 1½ tablespoons 100 evaporated ½ cup (1 cup diluted) 160 skim milk, dried 2½ tablespoons 100 skim milk, fresh 1 cup 85 whole milk 1 cup 168 yogurt, plain 1 cup 160 Mints, cream ½ inch cube 5 Molasses 1 tablespoon 70 Muffins bran 1 medium 90 1 egg 1 medium 130 Mushrooms 10 large 10 Mustard greens ½ cup cooked 31 Noodles ¾ cup cooked 100 Oatmeal ¾ cup cooked 100 Oil (corn, cottonseed, 1 tablespoon 100 olive, and peanut) Okra 10-15 pods 50 Olives green 6 medium 50 ripe 4-5 medium 50 Onions 3-4 medium 100 Orange 1 medium 80 juice 1 cup 125 Oysters 5 medium 100 Parsnips 1 parsnip 7 inches long 100 Peaches canned in sirup 2 large halves and 3 tablespoons juice 100 dried 4 medium halves 100 fresh 1 medium 50 Peanut butter 1 tablespoon 100 Peanuts 10 50 Pears canned in sirup 3 halves and 3 tablespoons juice 100 fresh 1 medium 50 Peas canned ½ cup 65 fresh, shelled ¾ cup 100 Pecans 6 100 Pepper, green 1 medium 20 Pickles, cucumber sour and dill 10 slices 2 inches in diameter 10 sweet 1 small 10 Pies (sectors from 9-inch pies) apple 3-inch sector 200 lemon meringue 3-inch sector 300 mincemeat 3-inch sector 300 pumpkin 3-inch sector 250 Pineapple canned, unsweetened 1 slice ½ inch thick and 1 tablespoon 50 juice fresh 1 slice ¾ inch thick 50 juice, unsweetened 1 cup 135 Plums canned 2 medium and 1 tablespoon juice 50 fresh 2 medium 50 Popcorn 1½ cups popped 100 Popovers 1 popover 100 Pork chop, lean 1 medium 200 Potato chips 8-10 large 100 Potato salad with ½ cup 200 mayonnaise Potatoes mashed ½ cup 100 sweet ½ medium 100 white 1 medium 100 Prune juice ½ cup 100 Prunes, dried 4 medium 100 Pumpkin ½ cup 50 Radishes 5 10 Raisins ¼ cup 90 Raspberries, fresh 1 cup 90 Rhubarb, stewed and ½ cup 100 sweetened Rice ¾ cup cooked 100 Roll, Parker House 1 medium 100 Rutabagas ½ cup 30 Salad dressing boiled 1 tablespoon 25 French 1 tablespoon 90 mayonnaise 1 tablespoon 100 Salmon, canned ½ cup 100 Sardines, drained 5 fish 3 inches long 100 Sauerkraut ½ cup 15 Sherbet ½ cup 120 Soup, condensed 11-ounce can Bouillon 25 Mushroom 360 Noodle 290 Tomato 230 Vegetable 200 Spaghetti ¾ cup cooked 100 Spinach ½ cup cooked 20 Squash summer ½ cup cooked 20 winter ½ cup cooked 50 Strawberries, fresh 1 cup 90 Sugar brown 1 tablespoon 35 granulated 1 tablespoon 50 powdered 1 tablespoon 40 Sweetbreads 1 pair medium-sized 240 Swiss chard ½ cup leaves and stems 30 Tangerines 1 medium 60 Tapioca, uncooked 1 tablespoon 50 Tomato juice 1 cup 60 Tomatoes, canned ½ cup 25 fresh 1 medium 30 Tuna fish, canned ¼ cup drained 100 Turkey, lean 1 slice 4 inches by 2½ by ¼ 100 Turnip 1 turnip 1¾ inches in diameter 25 Turnip greens ½ cup cooked 30 Veal, roast 1 slice 3 inches by 3¾ by ½ 120 Waffles 1 waffle 6 inches in diameter 250 Walnuts 8 100 Watermelon 1 slice 6 inches in diameter 1½ 190 inches thick Wheat flakes ¾ cup 100 germ 1 tablespoon 25 shredded 1 biscuit 100 _Alcoholic Beverages_ Beer 8 ounces 120 Gin 1½ ounces 120 Rum 1½ ounces 150 Whiskey 1½ ounces 150 Wines champagne 4 ounces 120 port 1 ounce 53 sherry 1 ounce 38 table, red or white 4 ounces 89-95

FOOTNOTES

[1]_These tables are based on numerous Medico-Actuarial studies of hundreds of thousands of insured men and women._

[2]A calorie is a measure of the amount of heat (energy) which the body can get from a given amount of food.

[3]_See page 18 for list of Group I and II vegetables, and for lower-calorie fruits._

[4]_1 cup equals 8 ounces. 3 teaspoons equal 1 tablespoon. 4 tablespoons equal ¼ cup._

Transcriber’s Notes

—Silently corrected a few typos.

—Retained publication information from the printed edition: this eBook is public-domain in the country of publication.

—In the text versions only, text in italics is delimited by _underscores_.