grain; foods containing neecle<] salt^, acids or flavors, as (jvitn
and vegetables; CockKh contairiinK two unknown fju'tors^ whiiTh
have l>een <*ulled vitmuiijes tuul grimtli-finnnuliNg factors,
l>oth of which are nccesHiiry for hettllh and for growth,
Gfowih-pronioiing factors
The first unknown factor, or \itaniine, essential for growfl
and health, often called the fat-soluble growth-promoting sul>-
stancei is found, in amounts sufficient for human needs, dis-
solved in the fat of certain foods such oh milk, flutter, cream,
eggs, meat (if enough of it is eaten), cod-liver oil, 8oyt>eans, The
following foods contain this unknown substance, or vitamine,
in amounts which will help; they are too bulky to be used a^ it^
main source by the human being, but as a class they are the
main source of this important substance in tlie diet of mont of
the flomestic animals: leaves and stems of plants, such as spin-
ach, Swiss chard, dandelion greens, calilmge, onion, celery.
The second unknown factor, or vitamine, e.ssential for health
and growth is soluble irj water and is found in amountj^ suJficient
for human needs in milk, eggs, breakfast foods and breads made
from the whole cereal grain, pea^s, Ix^ans, und lentils. In fact,
this sufjstance is fourul in practically all naturally occurring
foods. It is often called the water-i^loble growth-promoting
substance.
HOW TO ESTIMATE THE DAILY NEED OF FUEL
It is not possible in any simple way to estimate the tlaily fuel
need with entire accuracy. The approximate fuel need may be
easily estimated, however, T«> do tliis, it Is necessary' to have
some understanding of the unit w^iicli mea.sures the energy
value of foods. Many miits of measure ate familiar to the
average person: the ounce and pound a^ units of weight, th«
pint and quart as units of volume, the inch and foot and yard
as units of distance, the degree as a unit of temperature. Tbe^e
units are used again and again until the mind rememlx^rs the
approximate amount^?! they measure. The same must be true
of the unit of measure for the fuel value of foo<ls. It is a ba^is
PLANNING THE DAILY MEALS 413
by whicli one may compare oiu* food with another and with
which one may measure the inilividual fuel needs.
The imit of measure for the fuel vahje of fowls is the calorie.
If a given portion of fcxxl hjLs a fuel vahie of 1(K) ealories and in a
day 2,tX)0 calories are needrNl, one immeriiately begins to ap-
praise the fuel value of that food. For all praetieal purposes the
following tal)les are very serviceable in giving an approximate
estimate of daily fuel needs.
The average adult person sfx^nds a!x)ut the following amounts
of energy under stated conditions:
Aslee;! . J 2 falorio an hour for each
, pound of horjy woiRhl
Sitting (reacUtig, sewing, kuitllug) , , 3/5 cnloric an hour fur each
pound of tiody woight
Standing. % calorir* an hour for each
jwund of Ijody weight
Light exercise (dish-wasliiii^, cooking for
small family, !>i'<l-making, sewing t>3' foot
power, walking at moderate pace on level
roacl) ..*..,..... 1 calorie im hour for each
pound of body weight
Moderate exerciH© (cooking for large family,
sweeping, ironing^ scnibbing by hand,
work of earpentiTH, meat riirverM, house
workers) _ . n<4 to 1 '2 calories an hour for
Page 232
Presented as published in 1919. Historical recipes may not meet modern food-safety standards. Cook from the modern interpretation, not the original instructions.
AI-modernized reading of the original text
A modernized reading is not available for this page yet. You are seeing the original text.
grain; foods containing neecle<] salt^, acids or flavors, as (jvitn
and vegetables; CockKh contairiinK two unknown fju'tors^ whiiTh
have l>een <*ulled vitmuiijes tuul grimtli-finnnuliNg factors,
l>oth of which are nccesHiiry for hettllh and for growth,
Gfowih-pronioiing factors
The first unknown factor, or \itaniine, essential for growfl
and health, often called the fat-soluble growth-promoting sul>-
stancei is found, in amounts sufficient for human needs, dis-
solved in the fat of certain foods such oh milk, flutter, cream,
eggs, meat (if enough of it is eaten), cod-liver oil, 8oyt>eans, The
following foods contain this unknown substance, or vitamine,
in amounts which will help; they are too bulky to be used a^ it^
main source by the human being, but as a class they are the
main source of this important substance in tlie diet of mont of
the flomestic animals: leaves and stems of plants, such as spin-
ach, Swiss chard, dandelion greens, calilmge, onion, celery.
The second unknown factor, or vitamine, e.ssential for health
and growth is soluble irj water and is found in amountj^ suJficient
for human needs in milk, eggs, breakfast foods and breads made
from the whole cereal grain, pea^s, Ix^ans, und lentils. In fact,
this sufjstance is fourul in practically all naturally occurring
foods. It is often called the water-i^loble growth-promoting
substance.
HOW TO ESTIMATE THE DAILY NEED OF FUEL
It is not possible in any simple way to estimate the tlaily fuel
need with entire accuracy. The approximate fuel need may be
easily estimated, however, T«> do tliis, it Is necessary' to have
some understanding of the unit w^iicli mea.sures the energy
value of foods. Many miits of measure ate familiar to the
average person: the ounce and pound a^ units of weight, th«
pint and quart as units of volume, the inch and foot and yard
as units of distance, the degree as a unit of temperature. Tbe^e
units are used again and again until the mind rememlx^rs the
approximate amount^?! they measure. The same must be true
of the unit of measure for the fuel value of foo<ls. It is a ba^is
PLANNING THE DAILY MEALS 413
by whicli one may compare oiu* food with another and with
which one may measure the inilividual fuel needs.
The imit of measure for the fuel vahje of fowls is the calorie.
If a given portion of fcxxl hjLs a fuel vahie of 1(K) ealories and in a
day 2,tX)0 calories are needrNl, one immeriiately begins to ap-
praise the fuel value of that food. For all praetieal purposes the
following tal)les are very serviceable in giving an approximate
estimate of daily fuel needs.
The average adult person sfx^nds a!x)ut the following amounts
of energy under stated conditions:
Aslee;! . J 2 falorio an hour for each
, pound of horjy woiRhl
Sitting (reacUtig, sewing, kuitllug) , , 3/5 cnloric an hour fur each
pound of tiody woight
Standing. % calorir* an hour for each
jwund of Ijody weight
Light exercise (dish-wasliiii^, cooking for
small family, !>i'<l-making, sewing t>3' foot
power, walking at moderate pace on level
roacl) ..*..,..... 1 calorie im hour for each
pound of body weight
Moderate exerciH© (cooking for large family,
sweeping, ironing^ scnibbing by hand,
work of earpentiTH, meat riirverM, house
workers) _ . n<4 to 1 '2 calories an hour for