Diet and Health; With Key to the Calories

13

Reading edition

Three Years Later

February, 1, 1921

An Added Chapter in Which Are Offered Twenty-one Suggestive Menus

After nearly two years with the American Red Cross in the Balkans I return to find the little book has been carrying on in my absence—I write this for the fifth edition—and my publishers insisting that I must furnish some more menus. They affirm that there are many who do not care to or cannot figure out their own.

After being so long under military discipline I obey now instinctively, although I do not want to do this. But you know publishers. They say that if there are menus for those who do not have the desire to compute them, the usefulness of the book will be increased. Publishers are so altruistic.

Now far be it from me to scorn the possibility of increased sales myself. So I comply, and after you are reduced you will have the energy and the increased keenness to scout around in the calories and make out your own.

A little of my Balkan experience in the reducing line may not be amiss. In Albania, where I was stationed most of the time, life is very strenuous. We all had to work hard and expend a great deal of nervous energy. Medical calls on foot in the scorching sun over unkind cobblestones, long distance calls on unkinder mules, long hours in nerve-racking clinics, ferocious man-eating mosquitos, scorpions, centipedes, sandflies, and fleas, and other unspeakable animals kept us hopping and slapping and scratching.

But there was one consolation to me. With this work, more intensive and more strenuous than I had ever done before, I would not have to diet—I would not have to watch my weight—I would not have to count my calories! Oh, joy!

We lived a community life, we Red Crossers. We had plain blunt food, American canned mostly, supplemented with the fare that could be eked out of Albania, and cooked by an Albanese who could not be taught that we Americans were not Esquimos and did not like food swimming in fat. However, it tasted good to famished Red Crossers, and I ate three meals a day, confident that I would retain my girlish middle-aged slenderness and not have to diet. We had no scales and no mirrors larger than our hand mirrors. Our uniforms were big and comfortable.

The French who are in charge of Scutari depart, the officers leaving to us some of their furniture, including a full length French plate mirror. Ordinarily when I look in a full-length mirror I don't hate myself so much—so it is with some degree of anticipated pleasure that I complacently approach, to get a life-size reflection of myself after many months of deprivation of that pleasure.

"Mon Dieu!" I exclaim. "Bogomi!" (Serbian—'For the love of Allah!') "This is no mirror," I mutter. "This is one of those musee things that make you look like a Tony Sarg picture of Irvin Cobb."

"What's irritating you, Dockie?" asks one of the girls, coming up and standing back of me. I look at her reflection. She does not look like Irvin Cobb!

"Peggy," I say tragically, "Peggy, do I look like my reflection?"

"Yes, dear, we have all noticed how stout you have been getting. Aren't you supposed to be some shark on the subject of ideal weight?"

And the bitter truth is borne in upon me—no matter how hard I work—no matter how much I exercise, no matter what I suffer, I will always have to watch my weight, I will always have to count my calories.

This is what I did then:

I stopped going to the breakfast table. I kept some canned milk and coffee in my room, and made me two cups of coffee. For lunch I ate practically what I wanted, limiting myself to one slice of bread or one potato (we had no butter), with fruit for dessert. For dinner I came down only when the dessert was being served, and had a share of that with some coffee. I was jeered and derided. You know how in community life we all are as disagreeable as we like, and still love each other. Did not I know the desserts were the most fattening part of the meal? I was some authority on how to reduce, I was!

In vain I told them that it did not matter so long as my total caloric intake did not equal the number that I needed. It was not until some months after, when they saw that I was normal weight again, that they began to realize I knew whereof I spoke.

Then came our withdrawal from Albania and release from duty. After months of canned goods came Paris with its famous dishes; Crème d'Isigny avec crème! Artichauts an beurre! Patisseries francaises! Oo lala! Again I said calories be dashed! I can reduce when I get home. I had no delusions now, you see.

And now I am home trying to help raise the funds for the starving children of Central Europe, and explaining to my friends that while there is a food shortage in Europe it is not because I was there; and that I am reducing and the money that I can save will help keep a child from starving, and that they can do the same; that for every pang of hunger we feel we can have a double joy, that of knowing we are saving worse pangs in some little children, and that of knowing that for every pang we feel we lose a pound. A pang's a pound the world around we'll say.

Every once in a while you hear that the caloric theory has been exploded. There is no caloric "theory." Therefore none to explode. Calories are simply units for measuring heat and energy and never will be exploded any more than the yard or meter "theory" will be exploded. Foods must contain essential salts and the growth and health maintaining elements. These cannot be measured by calories. The quantity of heat or energy production but not the quality of the foods is measured in calories, and one must have a knowledge of the qualities also. No scientifically educated individual has ever thought otherwise.

The chief objection to following the advice of the numerous laymen who write eat-and-grow-thin menus is that they advise the elimination of all fats, sugars and starches. They lose sight of the fact, or they do not know, that the obese individual—I dislike that term —will have to have a balanced diet even while reducing if he is to maintain his health. One will lose weight on these menus, but as very many can testify they lose their health also. One cannot live on an unbalanced diet for any length of time without becoming unbalanced also. And furthermore the over-weighter will always have to diet more or less, and will have to have menus which he can continue to use. After normal weight is reached he will not have to be nearly so abstemious, but the same dietetic errors which produced overweight in the first place will produce it again. So he must know something of dietetics and he must have a balanced diet.

Now I shall make out some balanced menus, 1200 C's a day, being careful to include a large amount of the leafy vegetables and some milk or its products, the foods that McCollom calls PROTECTIVE FOODS because they contain in a large measure the essential mineral salts, and those vital elements he has called "Fat soluble A" and "Water soluble B"—others call vitamines—which he has proved to be so vital and necessary for growth in the young and the maintenance of health in the adult. I shall also include 200-300 C's of protein.

The leafy vegetables, cabbage, cauliflower, celery tops, lettuce, onion, Swiss chard, turnip tops, and other leaves employed as greens, water cress, etc., not only contain these vital elements, but they also exert a favourable influence on sluggish bowels and kidneys. They are low in caloric value, hence are low in fat-producing properties, and can be consumed with indiscretion, properly masticated.

It is better while you are reducing to stay away from the dining table when you do not expect to eat. If you are rooming, get a tiny sterno outfit, some substitute or coffee, some canned or dry milk, some sugar if you use it, and you can make a hot drink in your room and be independent for your breakfast and your evening meal, when you decide some day to go without that. Do not take more than 100 calories for your breakfast. That leaves you 1100 calories to be divided during the day if you go on a 1200 calorie schedule. I suggest the following distribution of the calories:

Breakfast 100 C's.

Lunch 350 "

Tea 100 "

Dinner 650 "

You can reverse the dinner and lunch if you desire. If you do so then have your 100 calories I have allowed for tea time to take just before you retire. On a 1200 calorie schedule arranged as I have it you will not be hungry, I assure you. It will not be more than three or four days before your stomach will be shrunk and this amount I have allowed you will almost seem like overeating! That is the big idea. Shrink your stomach. Go on a fast or low calorie day for a day if necessary to get started. See page 81.

I can safely say that any up and around adult will reduce on 1200 calories, for that will not supply the basal metabolism, i.e., the body's internal activities, such as the beating of the heart, respiration, digestion, excretion, etc., and some of the body's stored fat will be called upon to supply the deficiency. How much one will reduce depends on how many calories are actually needed for the internal and the external activities. See pages 26 and 27. It is not advisable to reduce too rapidly. See page 85.

Now you have 1200 calories a day to eat. Let us think of this in terms of money. You have a limited amount of money every day to spend for food. You must spend it judiciously and get the food you need and want. If you spend the most of it on one article you have that much less for other things. It is possible that some days you will want to spend more than your allowance and you draw on your next day's supply. That will be all right if you remember that you have done so and will spend that much less the next day to equalize your account. You must study to spend wisely and carefully so as to supply your needs, but you cannot spend more than you have without restitution and retribution. Here are the menus:

BREAKFASTS 100 C. Each

1. Fruit 2 med. apples or 1 baked apple with 2 tsps. sugar or 1 large orange or 1/2 large grapefruit or 1 small cup berries or 1/2 good sized cantaloupe or 2 med. figs or 5 prunes

1 cup coffee or cereal coffee 0 C

1 tbsp. cream 50 C

2 small tsp. sugar 50 C

2 cups with cream alone or sugar alone ——

Total 100 C

10 ozs. skim milk hot or cold

5 ozs. whole milk 100 C

1 cup coffee clear 0 C

1 thin slice toast 75 C

1/4 pat butter 25 C

——

Total 100 C

Note—The skim milk breakfasts and teas are most desirable because of the protein content.

TEAS 100 C. Each

See lists for breakfasts. Also could have:

1 cup tea with 1 tsp. sugar

1 slice lemon 25 C

3 soda crackers 75 C

——

Total 100 C

2 small plain cookies

tea no cream or sugar 100 C

1 chocolate cream

1 cup tea or hot water no cream or sugar 100 C

The following combinations need not be followed arbitrarily. You may change them around if you desire. Look in the calorie lists for substitutes of the same classes of foods, if you do not like my combinations. If you don't care for the 100 C's at tea time you may have that much more for dinner.

1200 C DAY ON ARISING

2 cups hot water with a little lemon juice. 10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar

10 ozs. skim milk (see list of breakfasts) 100 C

LUNCH

1 medium sized head lettuce 1/3 lb 25 C

1 tbsp. mayonnaise 100 C

1 med. sweet pickle chopped for mayonnaise 25 C

1-1/8 inch cube cream cheese melted

3 ozs. cottage cheese 100 C

1 Toasted French roll (no butter) 100 C

——

Total 350 C

TEA

3 crackers with tea and 1 tsp. sugar and 1 slice lemon

10 ozs. skim or buttermilk

100 C. fruit (see list) 100 C

DINNER

Creamed dried beef on toast

Dried beef 4 thin slices 4 x 5 100 C

Cut fine and crisped in frying

pan with ½ tbsp. butter 50 C

1 tbsp. flour browned with above 25 C

Add 1 cup skim milk (7 ozs.)

cook gently 70 C

——

245 C

2 slices crisp toast (pour above over) 200 C

1 large serving raw celery or raw cabbage 15 C

1 large baked apple with 1 tbsp. syrup 120 C

1 glass skim milk (7 oz.) 70 C

———

Total 650 C

———

Grand Total 1200 C

1200 C DAY ON ARISING

2 cups hot water, with a little lemon juice.

10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar

10 ozs. skim milk (see list of breakfasts) 100 C

LUNCH

Celery—eat tender leaves also 10-14 stalks 30 C

Olives—5 good sized ripe 100 C

1 small slice corn bread 100 C

12 ozs. skim milk or buttermilk 120 C

——

Total 350 C

TEA

3 crackers with tea with 1 tsp. sugar and 1 slice lemon

10 ozs. skim milk or buttermilk

100 C fruit (see list) 100 C

DINNER

Broiled halibut (or lean beef) steak 4-5 ozs. with lemon 150 C

Lettuce (no oil) average serving 0 C

1 slice whole wheat bread or roll 100 C

1/2 pat butter 50 C

Dessert 1-6 pie 350 C

1 cup clear postum or coffee 0 C

——

Total 650 C

———

Grand Total 1200 C

1200 C DAY ON ARISING

2 cups hot water with a little lemon juice. 10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar

10 ozs. skim milk (see list of breakfasts) 100 C

LUNCH

Combination salad Shredded lettuce 10 leaves 0 C

1 large tomato 50 C

6 stalks chopped celery 15 C

tender leaves included 1/2 med. cucumber 15 C

1 med. grated carrot 20 C

——

100 C

1/2 tbsp. mayonnaise or oil 50 C

with vinegar or lemon

1 slice whole wheat bread 100 C

10 ozs. skim milk or buttermilk 100 C

——

Total 350 C

TEA

3 crackers with tea with 1 tsp. sugar and 1 slice lemon

10 ozs. skim milk or buttermilk

100 C fruit (see list) 100 C

DINNER

Croquettes of split peas or beans

1/2 cup mashed beans or peas

1/4 cup toast crumbs

1 tsp. cream or canned milk

made into croquettes and baked or broiled 225 C

Stewed tomatoes 8 ozs.

1 large fresh tomato 50 C

1 slice bread or 5 small pretzels 100 C

1 double serving lettuce or

chopped cabbage or cauliflower 15 C

1 slice lemon, custard or squash pie, no top crust 260 C

1 cup clear coffee or postum 0 C

——

Total 650 C

——

Grand Total 1200 C

1200 C DAY ON ARISING

2 cups hot water with a little lemon juice. 10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar

10 ozs. skim milk (see list of breakfasts) 100 C

LUNCH

Fruit salad

1 large orange 100 C

1 average apple 50 C

1 small banana 100 C

2 tbsps. lemon juice 10 C

2 small teasps. sugar 40 C

——

300 C

Sprinkle with 1 tbsp. grapenuts 50 C

——

Total 350 C

TEA

3 crackers with tea with 1 tsp. sugar and 1 slice lemon

10 ozs. skim milk or buttermilk

100 C. fruit (see list) 100 C

DINNER

12 moderate sized oysters 100 C

Dipped in 1 beaten egg and crumbs of 3 crackers 150 C

Fried gently in 1 tbsp. of bacon or other fat 125 C

——

375 C

2 small slices crisped bacon 50 C

1 small dish chow chow with lettuce 25 C

1 slice bread or its equivalent 100 C

1/2 pat butter 50 C

Dessert 1 medium baked apple with no sugar 50 C

——

Total 650 C

———

Grand Total 1200 C

1200 C DAY ON ARISING

2 cups hot water with a little lemon juice. 10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar

10 ozs. skim milk (see list of breakfasts) 100 C

LUNCH

2 eggs 160 C fried gently in 1 tsp. bacon fat or butter 40 C

soft boiled or poached eggs with 1 slice crisped bacon 200 C

1 roll or 1 slice whole wheat bread 100 C

Butter 1/2 pat 50 C

Coffee, postum or tea clear 0 C

——

Total 350 C

TEA

3 crackers with tea with 1 tsp. sugar and 1 slice lemon

10 ozs. skim milk or buttermilk

100 C fruit (see list) 100 C

DINNER

2 toasted shredded wheat biscuits 200 C

2 glasses skim milk 150 C

1 dish stewed prunes

8 with 1 tbsp. syrup 200 C

10-12 peanuts 100 C

Coffee, postum or tea clear 0 C

——

Total 650 C

——

Grand Total 1200 C

1200 C DAY ON ARISING 2 cups hot water with a little lemon juice. 10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar

10 ozs. skim milk (see list of breakfasts) 100 C

LUNCH

6 oz. cream soup,

Potato, tomato, clam chowder, etc. (use skim milk) 200 C

Shredded cabbage, lettuce, celery

any greens—average helping practically 0 C

1/2 tbsp. mayonnaise or oil

1 tbsp. cream dressing 50 C

2 soda crackers 50 C

1 average apple 50 C

——

Total 350 C

TEA

3 crackers with tea with 1 tsp. sugar and 1 slice lemon

10 ozs. skim milk or buttermilk

100 C fruit (see list) 100 C

DINNER

Carrot and cottage cheese salad

(The Home Dietitian—Comstock)

1/2 cup ground carrots

1-6 cup chopped nuts

3 oz. cottage cheese

3 oz. large lemon (juice of) 250 C

8 ozs. consomme, no fat 30 C

4 crackers or 1 roll or slice bread 100 C

1/2 pat butter 50 C

Average helping lettuce or other greens—no oil 0 C

Dessert—gelatine pudding, average serving 120 C

Whipped cream 1 heaping tbsp 100 C

Coffee or postum or tea clear 0 C

——

Total 650 C

———

Grand Total 1200 C

1200 C DAY ON ARISING 2 cups hot water with a little lemon juice. 10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar

10 ozs. skim milk (see list of breakfasts) 100 C

LUNCH

Baked beans

if canned 3 h. tbsp., if home baked 1-1/2 150 C

Pickled beets 5 med. slices 25 C

Large amount celery or lettuce or other green leaves 25 C

1 slice toasted Swedish health

bread (made of oatmeal) or 1 roll 100 C

1 cup coffee or postum clear 0 C

Medium apple 50 C

——

Total 350 C

TEA

3 crackers with tea with 1 tsp. sugar and 1 slice lemon

10 ozs. skim milk or buttermilk

100 C fruit (see list) 100 C

DINNER

Cottage cheese omelet

2 med. eggs 160 C

3 ozs. cottage cheese 100 C

1 tbsp. cream

condensed milk 50 C

——

310 C

Salt to taste

Bake or fry gently in 1/2 tbsp. fat. 40 C

(Can substitute 100 C chopped

lean meat for cottage cheese)

1 small head celery tender leaves and all 25 C

1 slice bread or equivalent 100 C

Butter 1/2, pat 50 C

1 dish plain stewed tomatoes, squash,

carrots, spinach or onions, etc 25 C

5 almonds or 5 peanuts or 2 large walnuts 50 C

10 raisins 50 C

——

Total 650 C

———

Grand Total 1200 C

Finished But Not Famished

WEEKLY WEIGHT CHART

Month 1st Week 2nd Week 3rd Week 4th Week 5th Week

TOTAL C. PER DAY

Month Sun. Mon. Tues. Wed. Thur. Fri. Sat.