APPENDIX

Value of 100-Calorie Portions of Common Foods

Edible Portion, Uncooked

Food Material Weight[40] Common Measures[41] Prot.[41] Fat[41] Cbhy.[41] Lime[40] Phos.[40] Iron[40]

Oz. Gr. Calories Calories Calories Grams Grams Grams

Almonds .54 15.5 8-12 13 77 10 .046 .132 .0003

Apples 5.61 159. 1 large 3 7 90 .022 .05 .0005

Apricots (dried) 1.27 36. 4 large 7 3 90 .031 .1

Bacon .56 16. 2 thin slices 7 93 0 .001 .04 .0002

Bananas 3.58 101.4 1 large 5 5 90 .01 .055 .0006

Barley flour 1. 28. 2 T.[44] 10 3 87 .083 .00028

Beans (dried), Lima 1.01 28.6 1½ T. 21 4 75 .028 .219 .00195

Beans, string 8.5 241. 1 qt. 15 48 37 .177 .284 .0038

Beef, round, lean 2.26 64. ½ × 2 × 2 in. 55 45 0 .01 .313 .002

Beets 7.66 217.1 2 med. 2 23 75 .06 .19 .0013

Bread, white 1.38 39.0 1 thick slice 13 6 81 .011 .075 .0003

Bread, whole wheat 1.44 40.7 1 thick slice 15 5 80 .016 .16 .0006

Butter .46 13. 1 T. scant .5 99.5 0 .003 .004

Chicken 3.27 92.6 ½ × 3 × 3 in. 90 10 0 .007 .25

Carrots 7.80 221.2 2 med. 10 8 82 .168 .22 .0016

Celery 19.07 540.6 2 heads 24 5 71 .54 .54 .0027

Cheese, American .8 22.8 1½ cub. in. 25 73 2 .25 .329

Cheese, cottage 3.21 91.1 3½ T. 76 8 16 .3 .4

Chestnuts 1.46 41.3 9 10 20 70 .017 .08 .0004

Cocoa .71 20.1 3 T. 17 52 31 .027 .22 .0005

Corn, green 3.49 99. 3 T. 13 10 77 .008 .21 .00075

Crackers, soda .85 24.2 2½ 9 20 71 .006 .054 .00035

Crackers, wheatsworth .81 23. 3 15 20 65 .016 .243 .0014

Crackers, oatmeal .81 23. 2 11 24 65 .03 .216 .0009

Crackers, graham .82 23. 2 9 20 71 .016 .243 .0014

Corn meal, granular .99 28.1 3 T. 10 5 85 .004 .08 .0003

Corn meal, unbolted[42] .92 3 T. 9

Cream, 20 per cent 1.49 40. 2 T. 5 86 9 .07 .10 .0001

Dates 1.02 28.8 4-6 2 7 91 .03 .03 .001

Eggs 2.38 67.5 1¼ 32 68 0 .06 .24 .0019

Egg white 6.92 196.1 7-8 100 0 0 .028 .05 .0002

Egg yolk .97 27.6 2 17 83 0 .05 .27 .0023

Figs 1.12 31.6 1 large 5 0 95 .089 .099 .001

Fish, cod (salt) 3.1 88. 1 c.[45] not packed 97 3 0 .036 .601 .001

Fish, haddock (fresh) 4.94 139.9 1 slice 1×2×3 in. 96 4 0 .04 .5

Fish, halibut (fresh) 2.93 82.5 1 slice ½×2×3 in. 61 39 0 .01 .3 .0002

Grape juice 3.53 100. 7 T. 0 0 100 .021 .04

Honey 1.03 30.6 4 t.[46] 1 0 99 .001 .01 .0003

Lady finger .96 27. 1 10 12 78 .01 .05 .0003

Lentils 1.01 28.7 2 T. 21 7 72 .03 .18 .0024

Lettuce 18.47 523.6 1 large head 25 14 61 .26 .47 .005

Macaroni .99 28. 16 sticks 15 0 85

Maple syrup 1.2 35. 4 t. 0 0 100 .06 .02 .0009

Milk, whole 5.1 144.5 ⅔ c. 19 52 29 .239 .303 .00034

Milk, skimmed 9.61 272.5 1⅓ c. 37 7 56 .478 .606 .00068

Molasses 1.23 34.9 1½ T. .5 0 95.5 .3 .1

Molasses cookie .95 27. 1 6 23 71 .01 .05 .0003

Oatmeal .88 25.1 4 T. 18 7 75 .03 .216 .0009

Olives (ripe) 1.3 38. 7 2 91 7 .06 .01 .0009

Onions 7.24 205.4 2½ large 13 5 82 .12 .24 .0011

Orange juice 8.17 231.5 1 large 0 0 100 .12 .07

Peaches (fresh) 8.53 242.1 2 large 7 2 91 .02 .113 .0007

Peanuts .62 18. 13 double 20 63 17 .018 .160 .00035

Peanut butter .58 16. 1 T. 19 64 17 .018 .160 .00035

Pears (fresh) 5.57 158. 1 large 4 7 89 .032 .09 .0005

Peas, dried .99 28.1 2 T. 28 2 70 .04 .25 .0015

Peas, green 3.52 99.9 4 T. 28 4 68 .032 .24 .0016

Pecans .46 13. 8 6 87 7 .016 .104 .00035

Pineapple (fresh) 8.18 232. ½ c. scant 4 6 90 .04 .14 .0011

Plums 4.18 118.5 3-4 large 4 6 90 .029 .064 .0006

Potatoes 4.23 120. 1 med. 11 1 88 .019 .166 .0015

Potatoes, sweet 2.86 81.2 1 small 6 5 89 .02 .08 .0004

Prunes (dried) 1.17 33.2 4-6 (30’s-40’s) 3 0 97 .02 .08 .0009

Raisins 1.02 29. 20 3 9 88 .02 .08 .001

Rhubarb 15.27 433. 8 stalks 10 27 63 .26 .3

Rice (polished)[43] 1.01 28.5 2 T. 9 1 90 .003 .057 .0003

Rye flour 1.01 28.5 3½ T. 8 0 92 .005 .22

Spinach 14.76 418.4 scant qt. 36 10 54 .37 .54 .0133

Squash 7.4 210. 9 T. 12 10 78 .054 .17 .0017

Sugar .86 25. 5 t. 0 0 100 0 0

Tomatoes fresh 15.47 438.6 2-4 med. 15 16 69 .087 .257 .0017

Tapioca .99 28.2 2 T. 0 0 100 0 0

Walnuts, Calif. .48 14. 6 10 83 7 .01 .108 .0003

Wheat flour entire .98 27.8 3½ T. 15 5 80 .01 .12 .0006

Wheat flour, wht., process 1. 28.3 3½ T. 12 3 85 .007 .05 .0004

Wheat, shredded .94 27. 1 13 4 83 .016 .243 .0014

Composition of Common Measure Portions of Food[41]

Edible Portion, Uncooked

Oz. Grams Total Cal. Prot. Fat Cbhy. Lime Phos. Iron

Calories Calories Calories Grams Grams Grams

Egg, whole 1.8 57 74 24 50 0 .044 .175 .0014

Egg, white 1.2 33 14 14 0 0 .004 .01 .00003

Egg, yolk .6 17 60 10 50 0 .03 .16 .0014

Wheat flour, entire, 1 T. .28 9.7 28 4 1 23 .017 .227 .0015

Wheat flour, entire, 1 cup 4.48 155.6 448 67 12 359 .268 4.076 .027

Wheat flour, white, 1 T. .3 8 28 3 1 24 .002 .014 .0001

Wheat flour, white, 1 cup 5. 142 500 60 15 425 .035 .25 .002

Milk, whole, 1 T. .7 20 14 3 7 4 .033 .042 .00005

Milk, whole, 1 pt. 17.2 487 337 64 175 98 .805 1.021 .0011

Milk, whole, 1 qt. 34.4 975 675 128 350 196 1.61 2.042 .0023

Milk, skimmed, 1 T. .7 20 7 2.5 .5 4 .035 .044 .00005

Milk, skimmed, 1 pt. 17.2 487 179 66 13 100 .85 .108 .0012

Sugar, gran., 1 t. .2 5 20 20

Sugar. gran., 1 T. .7 15 60 60

Sugar, gran., 1 cup 7.5 210 840 840

Foods with Acid Balance [47]

Figures are per 100-Calorie portion

Cereals and Grains Meats Eggs

Lentils 1.7 Beef 2 to 10 Yolk 7

Rice 2.7 Mutton 3 to 4 White 9.5

Corn 1.8 Veal 4 to 10 Whole 7.5

Wheat flour 2.7 Chicken 4 to 10

Whole Wheat 3.3 Fish 4 to 12

Possibly: prunes, plums, cranberries.[48]

Foods with Potential Alkalinity[47]

Figures are per 100-Calorie portion

Less than 5 5 TO 15

Dates Apples Peaches

Grapes Apricots Pineapple

Milk (2.6) Bananas Potatoes

Nuts (except peanuts) Beans Raisins

Onions Cherries Radishes

Pears Lemons Raspberry juice

Peas Oranges Squash

15 TO 25 Very High

Beets Celery 42.1

Cabbage Chard 41.1

Carrots Figs (dried) 32

Cauliflower Cucumbers 45

Cantaloupe Lettuce 38.6

Olives Rhubarb 37

Tomatoes Spinach 113

Principles of Growth

Height and weight are only one index of physical condition. They must be interpreted in connection with other factors, as organic and muscular conditions, appetite, energy.

Growth is not constant and regular but by spurts. Increase in height and in weight usually do not proceed together but alternate.

Two types of individuals are distinguished:

a. Rapid growth in height and weight until 9 to 12 years

Slower growth 12 to 16 years

Early maturity (12 to 14 years, girls; 13 to 15 years, boys);

b. Slow growth in height and weight until 12 to 12 years

Rapid growth after acceleration begins

Late maturity (14 to 16 years, girls; 15 to 18 years, boys).

Growth is influenced by various factors.

I. Heredity.

1. Race. Americans average heavier than Europeans, and taller than Europeans except Swedish, Danish, and Dutch. Children of Irish parentage average taller than children of German parentage. Children of American-born parents are in this country taller and heavier than children of foreign-born parents.

2. Family. Children tend to approximate height and build of family; good hygiene slightly increases average above immediate ancestors.

3. Sex. See pages 372-375.

II. Environment and Hygiene.

1. Hygiene. Good hygiene promotes growth in height and weight. Breastfed babies are usually found to increase more rapidly than those artificially fed, and this growth impulse continues through life. See page 100.

Height and Weight Charts.

A. Weight during the first year of 120 well-cared-for children (1) ====; compared with the average given by Dr. Holt (2) ....; and that of 500 institution children (3) ——.

B. Height during the first year of 120 well-cared-for children (1) ====; compared with the average given by Dr. Holt (2) ....; and that of 500 institution children (3) ——.

C. Weight of 278 well-cared-for children, ====; compared with 1,000 orphan asylum children, ——; and 69,000 school children, .....

D. Height of 278 well-cared-for children, ====; compared with 1,000 orphan asylum children, ——; and 98,000 school children, .....

A comparative study recently made of (a) 278 children in well-nourished families, (b) 1,000 orphan asylum inmates, (c) 69,000 public school children, revealed a difference of six (6) inches average height and twenty (20) pounds average weight, at twelve years of age, in favor of the first group, living under good conditions of nourishment, exercise, and hygiene, above the public-school group, the asylum group being intermediate.[49]

Illness retards growth, especially weight; adenoids retard growth in height and weight.

2. Urban or rural environment. Country children average taller, heavier, and greater lung capacity than city children.

3. Season. In the North Temperate Zone, increase in height is greatest from December to July, least from June to January; growth in weight is the reverse.

Maturity. Various factors influence the age of physiological maturity.

1. Sex. Girls mature at from 12 to 16 years, two years earlier than boys,—from 14 to 18 years. The period of adjustment is longer, slower, and with less stress and upheaval with boys than with girls.

2. Growth. Children above the average in height and weight at 12 years mature earlier than those at or below average height and weight.

3. Climate. Maturity is earlier in warm climates, and later in cold climates.

4. Urban or rural environment. Maturity is earlier with city children, later with country children.

5. Stimulation. Stimulating physical or psychical influences, as a stimulating diet, use of alcohol, early social dissipation, reading and plays that stimulate sex interest, tend to cause earlier maturity.

Children mentally defective, retarded, or laggards in school, are usually shorter and lighter weight and smaller lung capacity than the median for normal children.

Children above the median in height, weight, and lung capacity (the three are usually found together) are usually above the average in school grades of other children the same chronological age. Such children may be from 1 to 5 years older physiologically and mentally than children of the same chronological age who are below the median in height and weight.

Proportions.

During the entire growth period the proportions of different parts are constantly changing because of their uneven rate of growth. The awkwardness, easy fatigue, and weakness during childhood and adolescence are in no small measure due to these changing proportions and their inadequacy as compared with their adjustment in maturity.

The following variations from the average are indices of weakness, and measures should be taken for bringing them to normal.[50]

1. Over average weight with under average height.[50]

2. Under average weight with over average height.[50]

3. Chest circumference less than head circumference after two years, or less by more than one-fourth inch under two years; or chest circumference less than the following proportions of the body length: first year, 60%; 1 to 6 years, 56%; 6 to 9 years, 52%.[51]

4. Circumference of abdomen more than chest.

The Tables for the first five years are a composite of the figures by Holt (compiled from several hundred hospital and private practice cases in New York City), the American Medical Association (compiled from several thousand cases in 23 States), the Life Extension Institute, and the Better Babies’ Bureau of the Woman’s Home Companion. In the main, the minimum figures are those of Dr. Holt, the maximum those of the Woman’s Home Companion. The figures of Dr. Freeman from 278 children in private practice (see page of Charts) are from 5 to 10 per cent higher than the maximum given in the Tables, for height and weight.

All measurements are without clothing.

Height—Boys[52]

Age Range Inches Gain Inches Age Range Inches Gain Inches

Birth 19½-20½ 2 yr 31-33¾ 3-4

3 mo 21-23½ 3½ 3 yr 34-37 3-3½

6 mo 25-26½ 3¼ 4 yr 36-39½ 1-3

1 yr 29-29½ 9-10 5 yr 39-42½ 1-3

Until acceleration period, annual gain 1-2 inches. During acceleration, annual gain 2-3 inches.

Acceleration period: girls, 11 to 14 years; boys, 13 to 15.

Slight gains after acceleration period.

After three years, height varies during day, being greatest on rising, shortest at night.

Weight—Boys[53]

Age Range Pounds Gain Pounds

Birth 6½-7½ Weight doubled: 5 months

3 mo 12½- Weight trebled: 1 year

6 mo 16-17½ Weight quadrupled: 2½ years

9 mo 17½-20 Weight fivefold: 4 years

1 yr 20½-22 12-15 Loss of weight first 3 days

2 yr 26½-27½ 5½-6 Regained by 7th to 10th day

3 yr 31½-33½ 4½-6 Weekly gain:

4 yr 35-38 3½-4½ 1st 5 months, 6 to 8 ounces

5 yr 41-43 5-6 To 1 year, 4 to 6 ounces

Acceleration period: girls, 11 to 16 years; boys, 13 to 18.

Weight varies during day, being greatest after supper, lowest before breakfast.

Girls nearly cease growing at about 17 years, boys at about 23 years.

Lung capacity is greater in boys than girls, all ages.

Relative Weight and Height Table—Boys [54]

The figures represent weight in pounds

Height in Inches 5 Yrs. 6 Yrs. 7 Yrs. 8 Yrs. 9 Yrs. 10 Yrs. 11 Yrs. 12 Yrs. 13 Yrs. 14 Yrs. 15 Yrs. 16 Yrs. 17 Yrs. 18 Yrs. 19 Yrs. 20 Yrs.

39 35

40 38 36

41 39 39

42 41 41

43 42 42 42

44 46 44 43

45 46 46 45

46 48 48 48

47 49 50 50

48 54 53 53 53

49 54 55 55

50 57 58 58

51 59 60 60 61

52 62 62 61 63

53 62 65 65 67 67 67

54 65 68 68 70 71 71

55 69 71 75 75 76

56 71 77 76 78 79 79

57 77 79 80 82 82

58 78 84 85 86 87

59 84 86 90 91

60 85 91 94 95 90

61 98 97 99 96

62 99 103 106 104 104

63 100 107 112 112 110 118

64 114 118 120 117 120 120

65 122 119 122 122 120 126 125

66 121 125 125 126 129 130

67 128 129 128 131 134 132

68 133 133 130 136 136 136

69 134 136 139 139 139

70 136 140 143 144 145

71 140 146 146 146

72 149 154

73 165

Relative Weight and Height Table—Girls[54]

The figures represent weight in pounds

Height in Inches 5 Yrs. 6 Yrs. 7 Yrs. 8 Yrs. 9 Yrs. 10 Yrs. 11 Yrs. 12 Yrs. 13 Yrs. 14 Yrs. 15 Yrs. 16 Yrs. 17 Yrs. 18 Yrs. 19 Yrs. 20 Yrs.

39 34

40 37 35

41 38 37

42 41 39 39

43 41 41 42

44 45 43 44 42

45 45 45 45

46 48 47 47

47 50 49 49

48 51 51

49 53 53 54

50 56 56 57

51 59 58 60

52 63 62 62 63

53 64 63 66 65

54 69 68 69 68

55 70 71 73

56 75 75 76 78

57 78 80 83

58 83 86 88 89

59 88 89 93 97 100

60 94 94 96 100 104 109 103 99 99

61 99 100 102 109 109 106 105 111

62 104 104 106 111 110 107 111 114

63 107 109 116 110 112 113 114

64 112 118 116 117 114 119 115

65 114 118 121 125 120 123 125

Pulse[55]

Age Per Minute

Birth 130

6-12 mo. 105-115

2-6 yr. 90-105

7-10 yr. 80-90

11-14 yr. 75-85

Respiration[56]

(During sleep)

Age Per Minute

Birth 35

1 yr. 27

2 yr. 25

6 yr. 22

12 yr. 20

Adult 16-18

Pulse and respiration in infants may be normally irregular and the rate greatly modified by apparently slight causes. In very young infants regular rhythmic breathing is seen only in sleep, and rhythm is not fully established before two years.

Temperature in young children is normally 98°-99.5°F., taken by rectum; it occasionally rises to 100.5 in apparently perfect health. It is normally higher in late afternoon.[57]

The rate of circulation (time required from leaving the heart till return to the heart) is in the newly born 12 seconds, at 3 years 15 seconds, in the adult 22 seconds.[57]

Infant Mortality

The infant mortality rate is the number of deaths of babies which occur for every 1,000 live births. Figures in the United States are available only for that part of the country known as the registration area, where the reporting of births and deaths is legally required. It is important that the birth of every child should be registered, and that laws requiring registration should be enforced in every State.

Deaths of Infants Under One Year of Age Per 1,000 Live Births in Foreign Countries[58]

Country Year Rate

Russia 1909 248

Ceylon 1912 215

German Empire 1911 192

Austria 1912 180

Italy 1911 153

Switzerland 1911 123

England and Wales 1912 95

Ireland 1912 86

France 1912 78

Australia 1912 72

Norway 1911 65

New Zealand 1912 51

The New York Milk Committee states that an infant mortality rate above 50 per 1,000 is preventable by sanitation, hygiene, prenatal care, and the instruction of mothers; and that a rate beyond this is unfair to the babies, and a disgrace to the community for its negligence.

Principal Causes of Death During Growth

Registration Area, United States, including about 65 per cent. of population. For the year 1913.

Cause of Death Under 1 Yr. 1-2 Yrs. 2-3 Yrs. 3-4 Yrs. 4-5 Yrs. 5-9 Yrs. 10-20 Yrs.

1. Congenital debility 60,551

2. Premature birth 27,359

3. Injuries at birth 5,131

4. Digestive 43,243 9,942 2,653 1,124 697 1,968 2,939

5. Respiratory (except tuberculosis, chiefly pneumonia) 25,274 9,272 3,567 1,724 1,055 2,296 2,502

Tuberculosis 2,491 1,879 1,053 693 507 1,702 8,350

6. Whooping cough 3,442 1,516 596 301 152 246 40

7. Measles 2,011 2,562 1,117 584 302 660 346

8. Diphtheria and croup 913 1,857 1,781 1,498 1,293 3,171 918

9. Scarlet fever 255 618 798 684 603 1,563 621

10. Influenza 608 171 105 47 42 126 202

11. Smallpox[59] 27 4 4 3 5 8

The death rate is higher during the first five years than at any other five-year period; higher during the first year than any other year; highest during the first month; and its maximum is during the first week of life.

It is estimated that about fifty per cent. of all children die before they are born. Life is conferred at conception, and miscarriage is really death before birth. The registration of stillbirths, with causes, should be required by law, as it now is in some foreign countries.

Diarrhea and other digestive disorders are prevalent causes in summer; pneumonia and colds in winter.

Of the deaths from summer diarrhea, about 90 per cent. are babies artificially fed, compared with 10 per cent. naturally fed.

Mortality in Pregnancy

United States Registration Area, 1913

Puerperal septicemia (blood poisoning, due to lack of surgical cleanliness in care) 4,542

Albuminaria and convulsions (usually preventable by regular examination of urine) 2,397

Accidents (frequently preventable by prenatal hygiene and skilful medical supervision) 2,703

Other causes 368

10,010

Most of these deaths were due to preventable causes.

Even with these preventable deaths, the chances of death in childbirth were only 1 in about 200 births.

In every community where instruction has been provided in prenatal hygiene and the care of infants, a marked reduction has resulted, both in prenatal deaths, in mortality in pregnancy, in infant mortality and in the inability of mothers to nurse their babies.

FOOTNOTES: