[Sidenote:  1 lb. fat 4000 C 1/2 lb. fat 2000 C 1/4 lb. fat 1000 C 1/8 lb. fat 500 C ]

If you want to gain, add gradually 500-1000 Calories per day.

Review

1.  Define Calorie, and tell how determined.

2.  How many C. in 1 oz. fat? of carbohydrates? of protein?

3.  Why are fats so fattening?

4.  How many C. per day do you require? do mental workers?

5.  Upon what do C. needed per day for normal individuals depend?  Discuss.

3

Review and More Definitions

[Sidenote:  This Is Dry but Important]

FOOD:  That which taken into the body builds and repairs tissue and yields energy in heat and muscular power.

[Sidenote:  Approx. %’s if Normal]

CLASSES OF FOOD: 

1.  Protein, 18% of body weight. 2.  Fats, 16% of body weight. 3.  Carbohydrates, 1% of body weight. 4.  Mineral matter, 5% of body weight. 5.  Vitamines. 6.  Water, 60% of body weight.

[Sidenote:  Nitrogenous Food Compounds]

PROTEIN:  Builds tissue, repairs waste, yields energy, and may help store fat.  One-half, at least, of your protein should be from the vegetable kingdom.

A large percentage of protein is contained in

     Eggs Meat Fowl Fish Nuts
     Milk Cheese Gluten of Wheat
     Legumes (beans, peas, lentils, peanuts, etc.)

[Sidenote:  Protein 113 C. Per Oz.]

There is about one-fourth ounce protein in

     1 egg
     1 glass milk (skim, butter, or whole)
     1-1/2 oz. lean meat, or fish or fowl
     1 oz. (1-1/5 cu. in.) whole milk cheese
     2 slices of bread, 3-1/2 x 3-1/2 x 1/2
       (white, whole wheat, corn, etc.)
     3 heaping tablespoonfuls canned baked beans or lima beans
     17 peanuts

[Sidenote:  255 C. Per Oz.]

FATS:  Yield energy and are stored as fat.

Animal Fat:  Cream, Butter, Lard

Oils:  Cottonseed, Olive Almonds, Peanuts, Walnuts Chocolate, etc.

[Sidenote:  113 C. Per Oz.]

CARBOHYDRATES:  Yield energy and are stored as fat.

Sugars (candy, honey, syrup, sweet fruits)

Starches (breads, cereals, potatoes, corn, legumes, nuts)

Vegetable fibre, or cellulose

MINERAL MATTER:  Shares in forming bones and teeth, and is necessary for proper functioning.

     Carbon Lime Sodium Potassium,
     Sulphur Iron Phosphorus Etc.

[Sidenote:  Whole Grain Products Not Devitalized]

These elements are contained largely in the outer coatings of grains, fruits, and vegetables, and in animal foods and their products.  Do not pare potatoes before cooking.  Cook vegetables in a small amount of water, saving the water for soups and sauces.